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Energy boost short

Rise & Shine Flow

This gentle flow ignites your internal energy with coordinated breath and movement. Perfect for easing into your day or shaking off an afternoon slump.

10 minAll levelsEquipment: mat
60

Warm-up

  • Cat-Cow Stretch

    60 seconds

    Sync your breath with spinal flexion and extension, feeling each vertebra move.

    Illustration of Cat-Cow Stretch

Main session

Sun Salutation Mini

3 rounds

  • Standing Side Bend

    30 seconds

    Reach tall then lean, keeping both feet rooted and shoulders relaxed.

    Illustration of Standing Side Bend

  • Rag Doll Forward Fold

    30 seconds

    Let your head hang heavy, gently releasing tension in your spine and hamstrings.

    Illustration of Rag Doll Forward Fold

  • Knee Hugs to Gentle Lunge

    30 seconds

    Flow from hugging one knee to stepping back into a low lunge, finding your balance.

    Illustration of Knee Hugs to Gentle Lunge

Cool-down

  • Seated Spinal Twist

    60 seconds

    Sit tall, gently twist from your core, allowing your breath to deepen.

    Illustration of Seated Spinal Twist

Tags

flowgentlebreathworkmobilityenergy boostlow impact