A Gentle 10‑Pose Morning Flow

A short, breath‑led morning flow wakes joints, steadies mood, and invites presence. Move slowly; link each movement to an inhale or exhale. Start in Child’s Pose, three breaths to arrive. Tabletop: Cat‑Cow for six rounds, articulating spine. Down Dog for five breaths, bending one knee then the other. Step to Forward Fold, soft knees, release the neck. Half Lift on inhale, Fold on exhale, then rise to Mountain, grounding feet. Flow through three slow Half Sun Salutations. Step into Low Lunge right, arms up; switch sides. Warrior II on each side for five breaths, eyes soft over the front hand. Triangle pose both sides, length before depth. Chair pose for three breaths to warm legs. Finish on the mat: Supine Figure‑Four stretch each side and a brief Savasana, six deep breaths. Keep cues kind: “ease first, depth later.” Ten minutes practiced daily beats sixty once a week. This sequence builds circulation, mobility, and calm focus exactly the trio a clear day needs.