17 Minute Morning Mobility Routine for Beginners | Full Body Mobility

New to mobility, or just looking for a simple way to get your body moving in the morning? This beginner-friendly morning mobility routine takes you through the same style of movement as my more advanced mobility flows, but with a little less intensity and more space to explore the movements. We'll move through the whole body with dynamic warm-ups, squats, ankle and hip mobility, spinal rotation, lunges, hamstring work and gentle flexibility work. The goal is to help you wake up your body, move through your available range, and start the day feeling less stiff and more mobile. Throughout this practice we'll explore: Dynamic warm-up hops and standing twists Deep squat and ankle mobility Internal hip rotation Thoracic rotation Scandasana shifts Wrist and spinal mobility Low Lunge with active quad stretch Half Split flossing Pigeon Wide Leg Seat and side bends Jefferson Curls Hamstring mobility This routine may help improve: Full body mobility Hip mobility Hamstring flexibility Ankle mobility Spinal rotation Active range of motion Squat mobility General movement quality How your body feels after a night of being still This practice is a good place to start if you're new to mobility work, getting back into movement, or simply want a gentle but active way to start your morning. You don't need to be flexible to do this routine. Just move within a range that feels comfortable for your body and gradually explore more movement over time. If you enjoy yoga, mobility, strength and mindful movement practices designed to help you move better, subscribe ‪@movewithiris‬ for new practices every week. COMMENT BELOW: How did your body feel after this one? TIMESTAMPS / CHAPTERS 0:00 Intro 0:16 Warm Up Hops 0:55 Gentle Standing Twists 1:47 Reach it Up and Throw it Back 2:33 Step Ups / Knee Bends 3:30 Body Weight Squats 4:00 Malasana, Ankle Stretch and Internal Hip Rotation 5:05 Thoracic Twists 6:10 Scandasana Shifts 6:54 Wrist Stretch and Cat-Cow 7:37 Child's Pose 8:16 Ankle Pumps / Start of Right Side Sequence 9:06 Low Lunge with Active Quad Stretch 9:47 Half Split Floss 10:16 Pigeon 10:58 Wide Leg Seat and Side Bends 12:00 Ankle Pumps / Start of Left Side Sequence 12:44 Low Lunge with Active Quad Stretch 13:09 Half Split Floss 13:42 Pigeon 14:22 Bend and Extend (Hamstring Stretch) 15:19 Jefferson Curls 15:55 Shake Out