Improve Mobility and Build Strength Morning Yoga 15 Minute Flow скачать в хорошем качестве

Improve Mobility and Build Strength Morning Yoga 15 Minute Flow

Improve mobility and build strength with this 15 minute morning yoga flow designed to wake up your body, increase range of motion, and gently build full-body strength. This morning yoga practice blends mobility, light core engagement, stretches, twists, and backbends to help you feel energized, open, and supported as you start your day. We’ll begin seated with neck and shoulder release before moving through tabletop mobility, bear pose, downward dog, lunges with twists, puppy pose, sphinx variations, gentle strengthening, camel pose, and a relaxing rest at the end. This class is a balance of movement and strength without feeling rushed or overwhelming. This morning yoga for mobility and strength is perfect if you’re feeling stiff, sluggish, or tight and want a well-rounded practice that helps you move better and feel stronger throughout the day. If you enjoyed this practice, please like, comment, and subscribe. Let me know in the comments what you’d like to work on next—I’d love to support you. 🧘‍♀️ Length: 15 minutes 🧘‍♀️ Level: All levels (with options) 🧘‍♀️ Focus: Mobility, strength, shoulders, hips, spine ⏱ Timestamps / Chapters 00:00 Welcome and breath 00:16 Seated shoulder and neck mobility 01:34 Seated side bends and stretches 02:19 Tabletop movement and cat/cow 03:06 Bear pose to downward dog waves 03:35 Forward fold variations 04:06 Plank to downward dog 04:21 Knee drives and crescent lunge right 04:50 Revolved crescent twist right 05:02 Track star rocks 05:36 Crescent lunge left 05:59 Revolved crescent twist left 06:11 Track star rocks 06:34 Plank hold and down dog 06:59 Puppy pose shoulder stretch 07:19 Sphinx pose 07:51 Sphinx variation with leg mobility right 08:42 Sphinx variation with leg mobility left 09:14 Supine twist and quad stretch right 09:56 Supine twist and quad stretch left 10:34 Locust flutter strength work 11:00 Reverse savasana hip opener 11:42 Camel pose prep and backbend 12:18 Child’s pose reset 12:28 Camel pose second side / optional full 13:10 Final rest (belly or back) 14:39 Gentle awakening and seated close ⚠️ Disclaimer This yoga practice is for educational and informational purposes only. Please listen to your body and move within a range that feels safe and comfortable for you. If you have any medical conditions, injuries, or concerns, consult a qualified healthcare professional before beginning this or any exercise program.