Here’s a gentle and energizing 15-Minute Morning Yoga Flow—perfect for waking up your body, boosting circulation, and starting your day with calm focus. No equipment needed, just your mat and a cozy space 🌞
🌼 15-Minute Morning Yoga Flow
⏱️ Duration: About 15 minutes
🧘♀️ Level: Beginner-friendly
🌿 Focus: Stretching, breath, gentle strength
🔹 1. Easy Seated Pose + Breath (1 min)
Sit tall, close your eyes, and take 5–10 slow, deep breaths. Set an intention for your day.
🔹 2. Cat-Cow Pose (1 min)
Come to hands and knees. Inhale: arch your back (Cow). Exhale: round your spine (Cat). Flow gently for 5–10 breaths.
🔹 3. Downward-Facing Dog (1 min)
Lift your hips, bend your knees if needed. Pedal your feet gently to wake up your legs.
🔹 4. Forward Fold (1 min)
Step or walk your feet forward and hang in a loose forward fold. Sway gently side to side.
🔹 5. Halfway Lift → Fold (30 sec)
Inhale: lift halfway with a flat back. Exhale: fold again. Repeat 2–3 times.
🔹 6. Sun Salutation Flow (3 mins)
Repeat this simple flow 2–3 times:
- Mountain Pose
- Inhale: Upward Salute
- Exhale: Forward Fold
- Inhale: Halfway Lift
- Exhale: Step back to Plank
- Lower down → Cobra or Baby Cobra
- Inhale: Upward Dog (optional)
- Exhale: Downward Dog
- Step forward and rise back to standing
🔹 7. Warrior II (1 min each side)
Step one foot back. Open your arms wide, bend the front knee. Hold and breathe.
🔹 8. Triangle Pose (1 min each side)
Straighten front leg from Warrior II. Reach forward and tilt into Triangle. Keep chest open.
🔹 9. Seated Forward Fold (1 min)
Sit down, extend legs, and fold gently over them. Relax your shoulders and jaw.
🔹 10. Supine Twist (30 sec each side)
Lie down, hug knees in, and drop them gently to one side. Look the opposite way.
🔹 11. Savasana (1–2 mins)
Lie on your back, arms by your sides, and just breathe. Let go of any tension and soften.
