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Mountain Pose: Stand tall with your feet hip-width apart, toes pointing forward. Relax your arms by your sides, palms facing forward. Take a few deep breaths, grounding yourself and bringing your focus to the present moment.
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Forward Fold: From Mountain Pose, exhale and slowly fold forward, hinging at the hips. Bend your knees if needed. Allow your head, neck, and arms to hang loosely. You can hold opposite elbows or place your hands on the floor or blocks for support.
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Halfway Lift: Inhale and lift your torso halfway, bringing your hands to your shins or thighs. Keep your spine long and gaze forward, lengthening your neck.
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Downward Facing Dog: From the Halfway Lift, plant your palms on the floor and step your feet back. Lift your hips up and back, forming an inverted V-shape with your body. Spread your fingers wide and press your heels towards the floor. Relax your head and neck, and take a few deep breaths here.
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Child's Pose): From Downward Facing Dog, lower your knees to the floor and sit back on your heels. Gently bring your forehead to the mat and extend your arms forward or alongside your body. Relax here, taking slow, deep breaths and allowing your body to soften.
Remember to move with your breath, taking slow, mindful inhales and exhales throughout the flow. These poses can help stretch and awaken your body, improve circulation, and prepare you for the day ahead.