Wake-Up Flow

As it reads on the watch

1. 1 / 9

   Breath + Pelvic Curl

   Supine warm-up

   supine

   Arrive on the mat

   • · Inhale wide into the ribs
   • · Exhale, peel the hips up
   • · Roll down one bone at a time

2. 2 / 9

   Knee Sways

   Windshield wipers

   supine

   Loosen the low back

   • · Knees drop side to side
   • · Head turns opposite the knees
   • · Let the breath set the pace

3. 3 / 9

   Chest Lift + Reach

   Gentle abs

   supine

   Wake the core kindly

   • · Hands behind the head
   • · Exhale curl, inhale lower
   • · Add a reach to each knee

4. 4 / 9

   Cat-Cow + Thread

   Thread the needle

   all fours

   Move the whole spine

   • · Round up, then arch long
   • · Slide one arm under + through
   • · Sit back between sides

5. 5 / 9

   Bird Dog

   Opposite arm + leg

   all fours

   Long line, steady middle

   • · Reach long, hips stay level
   • · Pause, then switch corners
   • · x6 each side, smooth tempo

6. 6 / 9

   Mermaid

   Seated side bend

   seated

   Breathe into the side

   • · Reach up and over the ear
   • · Spiral the chest to the sky
   • · Both sides, twice each

7. 7 / 9

   Spine Twist

   Seated, legs long

   seated

   Tall first, then turn

   • · Inhale grow an inch
   • · Exhale twist in two pulses
   • · Center, then the other way

8. 8 / 9

   Shoulder Bridge

   With arm sweeps

   supine

   Open hips + chest

   • · Hips up, arms sweep overhead
   • · Hold, breathe wide
   • · Melt down, repeat · x5

9. 9 / 9

   Standing Roll-Down

   Finisher

   standing

   Leave taller than you came

   • · Stand, chin tucks first
   • · Hang heavy, knees soft
   • · Rebuild the spine to stand