Day 5 | Gentle Morning Yoga For Beginners

Описание: Welcome to Day 5 of the 7-Day Morning Yoga for Beginners Series — an energizing and grounding practice designed to help you connect to your core, build strength, and start your day with calm confidence.
This beginner-friendly morning yoga flow begins in a comfortable cross-legged seat, grounding into your breath and gentle twists to wake up the spine. You’ll flow through All Fours, Downward Dog, and a dynamic sequence of High (or Low) Lunge, Three-Leg Dog, and Core Taps to strengthen your center and improve stability.

After energizing your body, we’ll move through Child’s Pose side stretches, a Boat Pose hold, and a few Russian Twists for controlled core activation. The practice closes with Bridge Poses, Happy Baby, Reclined Butterfly, and a grounding Shavasana to restore balance and ease.

✨ In this practice, you’ll:
Build gentle strength and activate your core
Improve balance, coordination, and focus
Stretch and open the spine, hips, and chest
Ground into calm confidence and clarity for the day ahead
This 15-minute session is ideal for beginners or anyone looking for a mindful, full-body wake-up that builds energy without rushing.

🧘‍♀️ Part of the 7-Day Morning Yoga for Beginners Series → A daily journey of movement, breath, and awareness to build strength, flexibility, and ease.
Roll out your mat, connect with your breath, and move with intention.
🔔 Subscribe for the full series & more energizing beginner yoga flows: ‪@movewithiris‬
💬 Comment below: How did today’s flow make you feel — calm, strong, or both?

Video Chapters

00:00 Intro
00:26 Grounding with Breath in Seated Position
01:41 Seated Twist
04:30 Downward Dog
06:26 High Lunge
09:00 Core Flow to High Lunge
11:50 Childs Pose
13:41 Transition
14:07 Boat Pose
14:42 Russian Twists
15:17 Rest
15:40 Bridge Pose
18:08 Knees to Chest
18:30 Happy Baby
19:38 Reclined Cobblers Pose
20:32 Shavasana