Move · Videos · Yoga · 19 min

19-Minute Morning Yoga Flow to Stretch and Strengthen

19-Minute Morning Yoga Flow to Stretch and Strengthen — video by Jess Yoga Play · 19:15

Video by Jess Yoga on YouTube · Open on YouTube

A short morning flow: side bends and cat-cow, knee-to-nose core work, low lunge and lizard with a quad stretch, side plank, yoga squat, cobra and sphinx, then a wide-leg fold with twists. Options keep it open to most levels.

  • 19 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Kneeling side bends with the toes tucked or untucked, then clasp the hands behind you to open the chest. 0:21
  2. Cat-cow on all fours with the low belly drawn in, then fingers turned to the knees for a wrist stretch. 2:03
  3. Right side: ankle circles, knee-to-nose core rounds, then thread the needle with the right leg out to the side. 3:37
  4. Right side: low lunge, lizard and a back-quad stretch, then side plank, top foot down in front if needed. 5:42
  5. Left side: ankle circles, knee-to-nose core rounds, then thread the needle with the left leg out to the side. 8:03
  6. Left side: low lunge, lizard, quad stretch and a twisting lunge, then side plank and downward dog. 10:03
  7. Ragdoll with soft knees, then yoga squat with the elbows pressing gently inside the thighs. 12:17
  8. Plank, lower down to cobra keeping weight off the palms, then sphinx and upward dog. 13:38
  9. Wide-leg forward fold with the hands clasped behind you, then twists reaching one arm up at a time. 15:22
  10. Roll up slowly to standing, side bends each way, then a gentle standing back bend. 17:23

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the low belly in toward the spine to engage your core
  • In side plank, you can step the top foot down in front for more support
  • In cobra, keep weight off your palms and lift with your upper back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadside plank, plank, down dog
  • Wrists & hands takes loadlong tabletop work, side plank, plank, down dog
  • Hips takes loadlow lunge, lizard, yoga squat
  • Knees takes loadkneeling on heels, low lunge, yoga squat
  • Upper back movescat-cow, thread the needle, twists
  • Lower back movescat-cow, cobra, sphinx, upward dog
  • Ankles & feet movestoes tucked kneeling, ankle rolls, squat
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Untuck the toes when kneeling; top foot down in side plank; block under seat in squat

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jess Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety