Energizing 8-Minute Morning Routine

5 repetitions. Raise arms, inhale, reach to the top, exhale as you lower.

“Inhale as you raise your arms, exhale as you lower them.”

Slowly turn your head from side to side. Keep shoulders relaxed, breathe evenly.

“Keep your shoulders down and breathe deeply.”

Raise arms to sides, one palm up, one down. Lean toward the palm facing up; repeat on other side.

“Feel the stretch in your upper back.”

8 forward circles, 8 backward circles.

“Focus on smooth, controlled movements.”

Stand with feet slightly wider than shoulder-width apart. Slowly bend to each side, following your upper arm. Breathe deeply.

“Breathe deeply and feel the stretch in your sides.”

Tuck hips, stretch back muscles. Open up, squeeze shoulder blades, stretch chest and shoulders. Breathe deeply.

“Inhale deeply as you stretch, exhale as you release.”

Keep hips still, twist upper torso from side to side.

“Keep your core engaged and breathe evenly.”

8 hip circles clockwise, 8 counter-clockwise.

“Focus on controlled, fluid movements.”

Feet wider than shoulder-width apart, place palms on the ground. Raise one arm, opening your chest; repeat on other side.

“Feel a gentle stretch in your chest and shoulders.”

Feet wide apart, bend forward (3 counts), then back. Maintain a controlled movement.

“Bend slowly and focus on your posture.”

Hold one knee, circle ankle. Use a wall for balance if needed.

“Focus on smooth, controlled circles.”

Raise one leg, do slow air kicks, maintaining balance.

“Keep your core engaged for balance.”

Deep squat, relax, gently bounce side-to-side.

“Relax your body and feel the stretch in your legs.”

Elbows on inner knees, palms together. Hold for 30 seconds.

“Breathe deeply and hold the stretch.”

30-second wide-stance squat (knees at 45 degrees).

“Hold for as long as comfortable; build up your time over time.”