Morning Wake-Up Flow

This short sequence invites your body to wake up gently. Starting from a seated or standing position, each movement is slow and supportive — letting joints find their range without any strain or rushing.

1. 1

   Wrist Circles

   Extend both arms forward, make loose fists, and rotate the wrists in slow circles — five rotations in each direction. Keep the movement soft and unhurried.

   1 min
2. 2

   Shoulder Rolls

   Roll both shoulders slowly forward five times, then backward five times. Let the movement be full and round, creating gentle space across the upper back.

   1.5 min
3. 3

   Slow Neck Tilts

   Let the right ear drop gently toward the right shoulder and hold for three breaths. Return to centre, then repeat to the left. Keep the shoulders relaxed and lowered throughout.

   1 min
4. 4

   Ankle Circles

   Sitting or standing near a wall for balance, lift one foot slightly and rotate the ankle in slow circles — five each way. Then switch feet. A simple way to bring gentle movement to the lower limbs.

   1 min
5. 5

   Gentle Torso Twist

   Seated with feet flat on the floor, place one hand on the opposite knee and gently rotate your torso to look over the shoulder. Hold for two breaths, then return and switch sides. Move within a range that feels easy.

   30 sec ×2