Morning Mobility

Lie down, place one hand on your ribs, and follow slow nasal breaths.

Rest on your back. Feel the ribs expand under your hand, then soften fully on each exhale.

Move slowly between rounding and arching your back. Match each movement to a steady breath.

Start on hands and knees. Inhale as your chest opens, then exhale as your spine rounds. Keep the movement smooth and unforced.

Slide one arm under the chest and rotate gently through the upper back.

Let the shoulder rest toward the floor. Breathe into the upper back and keep your hips stacked over the knees.

Step one foot forward, lower the back knee, and reach the same-side arm overhead.

Ease into a low lunge. Let the front knee stack over the ankle and reach tall through the side body without collapsing the low back.

Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.

Rock your hips back and straighten the front leg. Return forward with control and keep the breath steady.

Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.

Let your head and shoulders get heavy. Keep the knees easy, breathe into the back ribs, and rise slowly when the timer finishes.