Interactive Yoga Warm-up Guide

1 Body Scan & Intention Setting

Let's begin by checking in with your body and setting an intention for your practice.

Click on any areas that need extra attention today:

Head & Neck

Tension, stiffness

Shoulders

Tight, hunched

Back & Spine

Stiff, achy

Hips

Tight from sitting

Legs

Heavy, tired

Overall Energy

Low, stressed

Set your intention for today's practice:

2 Breath Awareness & Three-Part Breathing

Connect with your breath to center yourself and activate your parasympathetic nervous system.

Ready

3:00

Click start when you're ready to begin guided breathing

Belly Breathing

Place one hand on chest, one on belly. Breathe so only the bottom hand moves.

Three-Part Breath

Inhale into belly → ribcage → upper chest. Exhale in reverse order.

Natural Rhythm

Don't force it. Let your breath find its own comfortable pace.

3 Gentle Joint Mobility

Awaken your joints with gentle movements. Focus on the areas you identified in your body scan.

5:00

Ready to begin your personalized joint mobility sequence

Alternative: Self-Guided Practice

Prefer to move at your own pace?

Choose from these movements based on what your body needs today. You can do them in any order, repeat as needed, or spend extra time on areas that feel tight.

💡 Tip: Listen to your body and focus on the areas you selected in your body scan.

Movement Options:

4 Dynamic Movement Flow

Generate internal heat with flowing movements that connect breath and motion.

7:00

Complete dynamic sequence

Dynamic Movement Sequence:

Cat-Cow Flow

2 minutes - Connect breath with spinal movement, start slow and find your rhythm

Gentle Sun Salutation

3 rounds - Move slowly, hold each pose for 3 breaths, focus on flow over form

Standing Forward Fold Flow

2 minutes - Sway side to side, bend knees as needed, let gravity help

4 Dynamic Movement Flow

Generate internal heat with flowing movements that connect breath and motion.

7:00

Complete dynamic sequence

Dynamic Movement Sequence:

Cat-Cow Flow

2 minutes - Connect breath with spinal movement, start slow and find your rhythm

Gentle Sun Salutation

3 rounds - Move slowly, hold each pose for 3 breaths, focus on flow over form

Standing Forward Fold Flow

2 minutes - Sway side to side, bend knees as needed, let gravity help

Warm-up Complete!

Your body and mind are now prepared for a safe, mindful yoga practice.

Your intention for today:

Focus areas:

Session time:

Back to Yoga Basics

Interactive Yoga Warm-up Guide

1 Body Scan & Intention Setting

Click on any areas that need extra attention today:

2 Breath Awareness & Three-Part Breathing

Belly Breathing

Three-Part Breath

Natural Rhythm

3 Gentle Joint Mobility

Your Personalized Movement Sequence:

Alternative: Self-Guided Practice

Movement Options:

4 Dynamic Movement Flow

Your Personalized Flow Sequence:

Select your preferred flow style:

Gentle Flow

Classic Flow

Standing Flow

Dynamic Movement Sequence:

Cat-Cow Flow

Gentle Sun Salutation

Standing Forward Fold Flow

4 Dynamic Movement Flow

Select your preferred flow style:

Gentle Flow

Classic Flow

Standing Flow

Dynamic Movement Sequence:

Cat-Cow Flow

Gentle Sun Salutation

Standing Forward Fold Flow

Warm-up Complete!

Your intention for today:

Interactive Yoga Warm-up Guide

1 Body Scan & Intention Setting

Click on any areas that need extra attention today:

2 Breath Awareness & Three-Part Breathing

Belly Breathing

Three-Part Breath

Natural Rhythm

3 Gentle Joint Mobility

Your Personalized Movement Sequence:

Alternative: Self-Guided Practice

Movement Options:

4 Dynamic Movement Flow

Your Personalized Flow Sequence:

Select your preferred flow style:

Gentle Flow

Classic Flow

Standing Flow

Dynamic Movement Sequence:

Cat-Cow Flow

Gentle Sun Salutation

Standing Forward Fold Flow

4 Dynamic Movement Flow

Select your preferred flow style:

Gentle Flow

Classic Flow

Standing Flow

Dynamic Movement Sequence:

Cat-Cow Flow

Gentle Sun Salutation

Standing Forward Fold Flow

Warm-up Complete!

Your intention for today:

Practice Settings

Background Sounds