Morning Yoga Flow
A gentle flow to loosen the spine and hips — a good way to start the day or unwind after sitting.
Follow-along video by Yoga with Kassandra on YouTube — not affiliated with FitNest.
- Beginner
- Difficulty
- 20 min
- Duration
- 77–103
- Burn estimate (kcal)
- 7x/week
- Frequency
Equipment required
- Yoga Mat
Muscles targeted
- Full Body
- Lower Back
- Hamstrings
The workout (9 total sets)
Cat-Cow Stretch
Lower Back · Bodyweight
1 × 10 cycles
0s rest
Downward-Facing Dog
Hamstrings · Yoga Mat
3 × 30 sec
15s rest
World's Greatest Stretch
Full Body · Bodyweight
2 × 5 per side
20s rest
Kneeling Hip Flexor Stretch
Quadriceps · Bodyweight
2 × 30 sec per side
15s rest
Child's Pose
Lower Back · Yoga Mat
1 × 60 sec
0s rest
Safety tips
- Never force a stretch into pain; sensation should stay mild.
Common mistakes
- Holding the breath through poses
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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.