Standing
Beginner

Gentle Morning Warm-Up

A gentle morning routine to awaken your body with flowing movements and gentle stretches.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–3/5
Focus zonesNeckShouldersWristsArmsLegsFull body

The complete sequence

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  3. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  4. Centered Cross Hands

    Difficulty 1/5Clarity 4/530 sec

  5. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  6. Arm Circles

    Difficulty 1/5Clarity 4/530 sec

  7. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  8. Standing Arm Wave

    Difficulty 1/5Clarity 4/530 sec

  9. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  10. Side Flow Step

    Difficulty 3/5Clarity 4/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.