Morning Flow
An 8.5-minute beginner yoga sequence to open everything up before the day starts.
Nothing loaded, no hold times to progress — the whole point is ease, not intensity. Works as a morning routine or as a first-thing-after-a-night-shift routine, whichever "morning" means on your rotation. If a pose feels tight, stay in the easier variation rather than pushing range first thing.
The sequence (~8.5 minutes total)
- Child's Pose — 45s. Passive settle, just breathing.
- Cat-Cow — 60s (6 rounds). Inhale arch, exhale round, moving with the breath.
- Downward Dog — 45s (5 breaths). Pedal the heels out to warm up the calves.
- Sun Salutation A × 3 — 180s. Mountain → forward fold → halfway lift → plank → low cobra or up-dog → down dog → step/hop forward → Mountain.
- Low Lunge, right side — 45s (5 breaths). Opens the hip flexors — a good complement to how much time the legs spend loaded in Ma Bu and Spartan Lock.
- Low Lunge, left side — 45s (5 breaths).
- Standing Forward Fold — 45s (5 breaths). Let the head hang heavy.
- Mountain Pose, close — 30s. Hands at heart, a few settling breaths.
Check with your doctor before starting a new routine, especially if you have a heart condition, are pregnant, are recovering from an injury, or feel dizzy, short of breath, or in pain when you exercise. Stop if something feels wrong.
This Routine
Child's Pose
A passive settle pose — 5 slow breaths to open Morning Flow.
Cat-Cow
A slow spinal wave on all fours, moving with the breath — 6 rounds.
Downward Dog
An inverted-V stretch, 5 breaths — pedal the heels out to warm up the calves.
Sun Salutation A
A full-body flow sequence, done 3 times through — the centerpiece of Morning Flow.
Low Lunge
A hip-flexor opener, each side — pairs well with how much the legs work in Temper Line.
Standing Forward Fold
A hanging forward fold, 5 breaths — let the head hang heavy.
Mountain Pose
A closing stand, hands at heart — a few settling breaths to end Morning Flow.