This is my favorite gentle yoga flow to get moving first thing in the mornings. It focuses on gentle movements, breath awareness, and relaxation. If you’d like to try it, remember to listen to your body and move at your own pace! 1. **Mountain Pose (Tadasana):** Stand tall with feet hip-width apart, arms by your sides, and palms facing forward. Take a few deep breaths, grounding yourself into the earth. 2. **Raised Arms Pose (Urdhva Hastasana):** Inhale as you reach your arms overhead, palms facing each other. Keep your shoulders relaxed and gaze forward or slightly upward. 3. **Forward Fold (Uttanasana):** Exhale as you hinge at the hips and fold forward, bringing your hands to the floor or resting them on your shins. Bend your knees slightly if needed to release tension in the hamstrings. 4. **Halfway Lift (Ardha Uttanasana):** Inhale, lengthen your spine forward, and bring your hands to your shins or thighs. Keep your back flat and gaze forward. 5. **Low Lunge (Anjaneyasana):** Step your right foot back into a lunge position, with your left knee stacked over your left ankle. Lower your right knee to the mat if needed. Inhale as you lift your arms overhead, reaching upward. 6. **Downward Facing Dog (Adho Mukha Svanasana):** Step your left foot back to meet your right, coming into a downward-facing dog position. Press your palms into the mat, lengthen through your spine, and pedal your feet to gently stretch the calves. 7. **Child's Pose (Balasana):** Lower your knees to the mat and sit back on your heels, extending your arms forward and resting your forehead on the mat. Take a few deep breaths here, allowing your body to relax. 8. **Cat-Cow Stretch (Marjaryasana-Bitilasana):** Come to a tabletop position on your hands and knees. Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Repeat this movement for a few rounds, syncing your breath with each movement. 9. **Seated Forward Fold (Paschimottanasana):** Sit on the mat with your legs extended forward. Inhale as you lengthen your spine, then exhale as you hinge at the hips and fold forward, reaching for your feet or shins. Keep your spine long and avoid rounding your back. 10. **Corpse Pose (Savasana):** Lie down on your back with your arms by your sides, palms facing up. Close your eyes and allow your body to completely relax. Stay here for a few minutes, focusing on your breath and letting go of any tension. Take your time moving through each pose, and feel free to modify or skip any poses that don't feel comfortable for you. Enjoy your gentle yoga practice!