Thirty seconds of free, continuous movement, eight times over, with 15-second switches between rounds and a one-minute cooldown to finish — 6:45 in total. The work interval is deliberately unscripted: leg swings, ankle circles, torso rotations, easy squats, whatever the morning calls for.
This is movement rather than holds, which makes it a wake-up format — it suits the minutes before a run or stands alone as a daily starter. Lengthen the rounds or add more of them in the editor if 6:45 undersells your morning.
A short flow to take the body from sleep to ready: spine, hips, shoulders, then a long final fold. Asymmetric on purpose — each pose is held as long as it deserves, not on a fixed clock.
A six-minute fix for shoulders, hips, and neck after too long at a screen. Stand up, push the chair back, and take it slow — the goal is breath and undoing, not a workout.
Four hip-mobility stretches rotated for two rounds at 1:00 work, 0:20 release. Lizard, pigeon, frog, and butterfly — covers internal and external rotation across the round.
Three deep hip stretches, three rounds each, finished one stretch at a time before moving to the next. Group format means progressive depth — each round, settle a little lower than the last.
A progressive hamstring session — holds get longer as the body opens up. Asymmetric on purpose: the standing fold is short, the closing pancake is long. Stay with the breath, especially at the bottom.
Four shoulder stretches rotated for three rounds at 0:45 work, 0:15 release. Pec opener, cross-body, thread-the-needle, and overhead reach — opens both anterior and posterior chains.
Three thoracic mobility drills, three rounds each, finished one drill at a time before moving on. Group format lets each pattern accumulate range — open-book, cat-cow, and child-pose-with-reach.
A focused flow for the spine — flexion, extension, rotation. Asymmetric on purpose: twists held short and even side-to-side, child's pose long at the end to settle everything down.
Long, passive holds for the hips and legs — yin-style, two minutes apiece. Settle into the shape, breathe slowly, and don't chase depth; the time does the work, not effort.
A short, supported flow to drop the nervous system before sleep. Asymmetric on purpose — the legs-up-the-wall close is the longest pose, intentionally. Dim the lights and breathe out longer than you breathe in.
Four rounds of 2:00 deep stretching with 0:30 transition between. Pick four poses before you start — one per round. Long enough to actually change tissue length; short enough to stay focused.