Mindful Movement: Wake-Up Routine (10 Minutes)

Focus: Gentle activation of the body with light movements to start the day off right.

1. Shoulder Rolls (1 minute)
Gently roll your shoulders forward and backward to release tension and improve circulation.

2. Standing Side Stretches (1 minute)
Reach one arm overhead and lean to the opposite side, stretching the torso. Switch sides.

3. Heel-to-Toe Rocking (2 minutes)
Shift your weight from your heels to your toes, gently activating the lower legs and improving balance.

4. Bodyweight Good Mornings (2 sets of 10 reps)
Stand with feet hip-width apart, hinge at the hips while keeping your back straight, and return to standing.

5. Seated Knee Lifts (2 sets of 12 reps per leg)
Sit in a chair and lift one knee toward your chest, alternating sides for core engagement.

6. Cool Down: Standing Forward Fold (2 minutes)
Slowly bend forward from the hips, letting your upper body hang and stretching your hamstrings and back.