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GnomeYoga Original

Morning Flow

Wake up slower than a snail, feel brighter than a buttercup.

10 poses 7 min Beginner Wake up gently Warm-up · Flow · Cool-down

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A gentle beginner morning yoga sequence: seated breathing, cat-cow, a soft lunge and two standing poses to wake the whole body without rushing.

What you need: Just a mat. Coffee can wait five minutes. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 5 poses · 3 min 40 s

  1. Easy Pose (cross-legged) — yoga pose in Warm-upEasy Pose (cross-legged)45 sSit like a mushroom after rain: round, rooted, unbothered. Three slow breaths.
  2. YP-12445 sArch like a cat, dip like a happy cow. Let the breath lead the way.
  3. Downward-Facing Dog — yoga pose in Warm-upDownward-Facing Dog40 sHips up to the sky, heels melting down. Pedal the feet if they are grumpy.
  4. Low Lunge (Crescent) — yoga pose in Warm-upLow Lunge (Crescent)30 s · each sideBack knee down, heart up. Say good morning to the front of the hip.
  5. Standing Forward Bend — yoga pose in Warm-upStanding Forward Bend30 sSoft knees, heavy head. Hang like laundry on a sunny line.

Flow 4 poses · 2 min 50 s

  1. Mountain Pose — yoga pose in FlowMountain Pose30 sStand tall like the oldest oak in the forest. Nobody rushes an oak.
  2. Upward Salute — yoga pose in FlowUpward Salute20 sReach for the first ray of sun. Finger wiggles are encouraged.
  3. Warrior II — yoga pose in FlowWarrior II30 s · each sideGaze past your front fingers, as if spotting a far-off mushroom.
  4. Tree Pose — yoga pose in FlowTree Pose30 s · each sideFoot on calf or thigh, never on the knee. Wobbling is just slow dancing.

Cool-down 1 pose · 45 s

  1. Child's Pose — yoga pose in Cool-downChild's Pose45 sForehead down, hat off. You are awake now, gently.