# Morning Yoga Mobility for Stiff Mornings

A short yoga-inspired morning flow for energy, breath, and joint motion. Keep transitions smooth and easy.

- URL: https://forma-web.online/routines/morning-yoga-mobility-flow/
- Duration: About 6 min
- Admin slug: morning-yoga-mobility-flow

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Mountain Breath Reach

2 sets · 6 reps · 10s rest

Stand tall, inhale arms overhead, exhale arms down. Let the breath set a calm pace.

#### Steps
- Stand tall with feet grounded.
- Inhale and reach arms overhead.
- Keep shoulders relaxed away from ears.
- Exhale and lower the arms.
- Repeat at a calm breathing pace.

#### Cues
- Stand tall.
- Reach with breath.
- Shoulders soft.

#### Common mistakes
- Shrugging the shoulders up.
- Arching the lower back.
- Moving faster than the breath.

### 2. Cat-Cow

2 sets · 8 reps · 10s rest

Move through gentle spinal rounding and arching. Keep the range comfortable and rhythmic.

#### Steps
- Start on hands and knees.
- Inhale and gently arch the spine.
- Exhale and round the spine.
- Move one vertebra at a time if possible.
- Keep the range easy and rhythmic.

#### Cues
- Move with breath.
- Gentle spine motion.
- Hands under shoulders.

#### Common mistakes
- Forcing the neck upward.
- Locking the elbows hard.
- Moving into pinching back pain.

### 3. Down Dog Pedal

2 sets · 8 reps · 10s rest · both sides

Push hips back and alternate bending knees. Keep hands grounded and shoulders relaxed.

#### Steps
- Start in a downward dog shape.
- Press hands into the floor.
- Bend one knee while the other heel reaches down.
- Switch sides slowly.
- Keep shoulders relaxed and hips reaching back.

#### Cues
- Hands press down.
- Pedal slowly.
- Hips reach back.

#### Common mistakes
- Dumping weight into the wrists.
- Forcing heels to the floor.
- Shrugging shoulders toward ears.

### 4. Low Lunge Twist

1 set · 5 reps · 15s rest · both sides

Step into a low lunge and rotate gently toward the front leg. Use a hand on the floor or thigh.

#### Steps
- Step one foot forward into a low lunge.
- Place one hand on the floor or front thigh.
- Lengthen through the spine.
- Rotate gently toward the front leg.
- Return to center before switching sides.

#### Cues
- Lengthen first.
- Twist gently.
- Use support.

#### Common mistakes
- Collapsing into the front hip.
- Forcing the twist from the neck.
- Letting the front knee cave inward.

### 5. Standing Forward Fold

1 set · 35s hold · 10s rest

Fold from the hips with knees bent as needed. Let the neck relax and breathe slowly.

#### Steps
- Stand with feet grounded.
- Soften the knees.
- Fold forward from the hips.
- Let the neck relax.
- Breathe into the back of the body.

#### Cues
- Knees can bend.
- Neck relaxes.
- Breathe slowly.

#### Common mistakes
- Locking the knees hard.
- Pulling aggressively on the legs.
- Ignoring dizziness or nerve tingling.