Morning Mobility

Sage Twist Pose

Sit with legs extended and bend one knee, placing that foot on the outside of the opposite knee. Cross the opposite arm over the bent leg and use the elbow against the knee to help you twist your torso. Sit tall and rotate through the thoracic spine, keeping your hips level.

Puppy Pose

From a kneeling position, walk your arms forward along the floor and drop your chest toward the ground while keeping your hips directly above your knees. Press your palms into the floor and relax your chest downward to open up the lats and thoracic spine. Hold with steady breathing.

Wall Calf Stretch

From a split stance, place the ball of your front foot on blocks or a step so it is raised above your heel. Push your hips forward with your front knee straight and heel on the ground. The elevated forefoot creates a deeper stretch angle for the calf than a standard wall stretch.

Side Runner

Kneel on one leg and extend the other out to the side at a 30-50 degree angle. Drop your hips back and fold forward over the extended leg to stretch the hamstring and inner thigh. Adjust the angle of the extended leg and the depth of the fold to match your current flexibility.

Pigeon Pose

Fold one leg in front of you with the shin angled across your body, and extend the opposite leg straight behind. Lean forward over the front leg to deepen the stretch in the glutes and hip. Keep your hips as square as possible and use your arms for support. Adjust the angle of the front shin to change the stretch intensity.

Yogi Squat

Stand with feet slightly wider than shoulder width and squat as deep as you can, keeping your heels on the floor if possible. Use your elbows on the insides of your knees to press outward and open your hips. If ankle flexibility limits you, place a wedge or mat under your heels. Keep your chest tall.