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Perform a cycle of 12 poses in a flowing sequence to warm up the body and energize the system for the day ahead. It promotes cardiovascular health and full-body flexibility.

Kneel on the floor, touch your big toes together, separate your knees and bend forward, extending your arms. This pose helps to calm the brain and relieve stress and fatigue, a gentle stretch to start the day.

Lie on your back with knees bent and feet flat on the floor, lift your hips up creating a bridge. This pose strengthens the back, buttocks, and hamstrings and opens the chest and heart to start the day with an open posture.

Stand with your feet wide apart, extend your arms to the side and lean over your front leg so the hand reaches the shin, floor, or a block, while the other arm stretches up. Trikonasana stretches and strengthens the thighs, knees, and ankles, stimulates abdominal organs, and improves digestion.

Stand with your feet together, arms by the side, and distribute your weight evenly across the soles of your feet. Tadasana improves posture and, when done in the morning, can help establish a grounding and conscious awareness for the day.

With feet hip-width apart and hands forward, lift the hips up and back to create an inverted V shape. It energizes the body, stretches the hamstrings and calves, and strengthens the arms and legs.

Start on your hands and knees in a tabletop position, alternate between arching your back (Cat) and lifting your head and tailbone (Cow) to warm up the spine. Improves flexibility of the neck, shoulders, and spine.