Gentle Morning Warm-up

WarmupHathaMaya curated
Back
Child's Pose
Childs
Table Top
TableTop
Cat Pose
Cat
Cow Pose
Cow
Downward Facing Dog
DownwardFacingDog
Mountain Pose
Mountain

Mayasays...

Gentle morning practice is a beautiful way to greet the day! These sequences help you transition mindfully from sleep to wakefulness, warming up your body gradually and setting a peaceful tone for your day. Listen to your body and move with kindness.

Description

A gentle 8-10 minute warm-up sequence to prepare the body for practice

Poses (7)

Centering
Child's Pose

Child's Pose

Begin by connecting with your breath and setting an intention

8breaths
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Spinal Prep
Table Top

Table Top

Find neutral spine, shoulders over wrists

4breaths
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Spinal Mobility
Cat Pose

Cat Pose

Round spine, tuck chin to chest

6breaths
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Spinal Mobility
Cow Pose

Cow Pose

Arch spine, lift chest and tailbone

6breaths
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Full Body Stretch
Downward Facing Dog

Downward Facing Dog

Pedal feet, bend knees, find length in spine

8breaths
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Hamstring Prep
🧘

Standing Forward Bend

Soft knees, sway side to side

6breaths
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Final Rest
Mountain Pose

Mountain Pose

Feel feet rooted, spine tall, ready for practice

4breaths
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Anatomical Focus

Spine
Hips
Shoulders

Teaching Notes

Encourage students to move slowly and breathe deeply. This sequence can be extended with additional cat/cow rounds or held longer for beginners. Perfect for Hatha or gentle Vinyasa classes.

Sequence Details

Target Duration:
8m
Intensity:
Gentle
Difficulty:
Beginner
Type:
warmup
Poses:
7

Yoga Styles

Primary style
Hatha
Also practiced in
VinyasaYinRestorativeGentlePrenatal
HathaHold each pose longer, focus on alignment and breath awareness
VinyasaCan flow more dynamically between poses, add music
YinHold poses even longer, use props for support and relaxation
RestorativeAdd bolsters and blankets, make it even more gentle
PrenatalPerfect for pregnancy, may add side-lying modifications
TherapeuticFocus on healing and restoration, individual modifications

Focus Areas

MobilitySpinal Warm UpJoint Mobility