Beginner · 5 min
Wake Up
Simple and short routine to start the day flexing your body.
Total session: 5:42 · Includes preparation and side changes.
Ready when you are
Upward salute
Movement instructions
Stand tall with your feet together or hip-width apart. Reach both arms overhead and bring your palms together. Lengthen upward and breathe slowly.
Protect sensitive shoulders. Ask a clinician before trying this with back problems.
Total (including preparation): 5:42 · 5:42 remaining
Up next: Upward salute · 0:45
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Upward salute0:45
- Toe touch0:45
- Lunge · Both sides1:00
- Chest opener standing0:30
- Wide leg bend0:30
- Downward dog0:30
- Upward dog0:30
- Upward salute0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
300 seconds moving + 42 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Wake Up.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
8 timed steps use 7 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Upward salute | 45 |
| 2 | Toe touch | 45 |
| 3 | Lunge | 60 |
| 4 | Chest opener standing | 30 |
| 5 | Wide leg bend | 30 |
| 6 | Downward dog | 30 |
| 7 | Upward dog | 30 |
| 8 | Upward salute | 30 |
Routine overview
What you’ll move through.
8 timed steps · 5 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0145s
Upward salute
Standing · Focus: shoulders, sides, upper back.
- 02
45sToe touch
Standing · Focus: hamstrings, calves, back.
- 03
60sLunge
Floor · Focus: hip flexors, thighs.
- 04
30sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 05
30sWide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 06
30sDownward dog
Floor · Focus: hamstrings, calves, shoulders.
- 07
30sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 0830s
Upward salute
Standing · Focus: shoulders, sides, upper back.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 45 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 2 · 45 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 3 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 4 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 5 · 30 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 6 · 30 seconds
Downward dog
- Start on hands and knees, with hands under shoulders.
- Tuck your toes and lift your hips up and back.
- Press through your palms and lengthen your spine.
Keep your knees bent if needed; your heels do not need to reach the floor.
For less intensity, bend your knees and keep both feet down.
Step 7 · 30 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 8 · 30 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Keep moving
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