There’s something magical about the stillness of a cold morning. Whether it’s the quiet hush of the world before it stirs. It’s the perfect time to reconnect with your body and awaken your inner warmth through a gentle, mindful yoga practice. This slow flow is designed to honor your body’s natural rhythms while gently coaxing energy to circulate and awaken the muscles, all without strain.
Begin With Breath
Start in a comfortable seated position. Close your eyes, soften your jaw, and allow your shoulders to melt away from your ears. Take slow, intentional breaths with you inhaling through the nose, expanding the belly, and exhaling fully, letting go of any tension. Imagine each inhale gathering warmth, and each exhale releasing cold or stiffness from your body. Spend at least 5 deep breaths here, letting your body and mind settle.
Gentle Joint Awakening
- Neck Rolls: Slowly circle your head in one direction, then the other. Move gently, noticing areas that feel tight or cold.
- Shoulder Shrugs & Rolls: Lift your shoulders toward your ears on an inhale, then roll them back and down on an exhale. Repeat 5 times.
- Wrist & Ankle Circles: Especially helpful if you’ve just woken up, rotate each joint in both directions to stimulate circulation.
Slow Flowing Movements
- Cat-Cow Stretch: On your hands and knees, inhale to arch your back and lift your heart, exhale to round the spine and tuck the chin. Move slowly, syncing with your breath for at least 6–8 rounds.
- Seated Side Stretch: Sit with your legs crossed. Inhale to reach arms overhead, exhale to lean gently to the right. Hold 3–5 breaths, then switch sides. Feel the stretch along the ribs and torso, creating space for breath and warmth.
- Gentle Spinal Twists: Sitting tall, inhale to lengthen the spine, exhale to twist slowly to one side, keeping shoulders soft. Hold for a few breaths, then switch. Twists help wring out stagnant energy and awaken your core.
Restorative Closing
Finish your morning flow with a short restorative pose:
- Supported Forward Fold: Sit with your legs extended in front of you, and if comfortable, hinge forward gently, resting your forehead on a bolster or cushion. Allow your arms to relax, breathing deeply. Feel the warmth of your breath moving down your spine and into your legs. Stay here for 1–3 minutes.
End your practice seated, eyes closed, returning to slow, intentional breath. Notice the subtle warmth circulating through your body, the calmness that comes from moving mindfully rather than rushing, and the gentle energy that’s ready to greet the day.
Take a moment to carry this sense of ease with you. Then, when you’re ready, explore more gentle flows we have to offer that are designed to nurture your body and mind each morning.
