Morning Refreshment: Seated Joint Mobility and Pranayama

Greet the day with this well-balanced morning practice. You’ll begin with shoulder opening, hip and core strengthening, and simple postures to wake up the spine. After that, you’ll practice kapalabhati (skull shining breath), uddiyana bandha (upward flying lock), agni sara (fire essence), and a variation of nadi shodhana (alternate nostril breathing).

Props: (optional) meditation cushion or bolster