This seven-pose morning sequence combines standing movement, supported floor work and quiet rest. The purpose is repeatable yoga practice rather than a promised appearance-related result.
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1. Tadasana
Stand with even support through both feet and observe the alignment of the spine.
2. Urdhva Hastasana
Raise the arms while keeping the shoulders relaxed.
3. Supported Chair Pose
Move the hips backward while holding a wall or chair.
4. Low Lunge
Use blocks and keep the stance manageable.
5. Cat–Cow movement
Move the spine gradually with ordinary breathing.
6. Supported Bridge Pose
Lift the pelvis through a comfortable range or rest it on a block.
7. Savasana
Rest with suitable support beneath the head or knees.
Suggested structure
- Begin with two minutes of natural breathing.
- Repeat each standing pose briefly.
- Use props before alignment becomes unstable.
- Finish with several minutes of quiet rest.
Practice limits
Stop when movement or breathing becomes strained, confusing or unstable. Learn stronger backbends and advanced breathing methods from a qualified yoga teacher.
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