The 5-Minute Morning Flow: Reach, Fold, Lunge, Stand
Five minutes, one sequence, every morning: reach up, fold, step back into a lunge, and rise again. It wakes the whole body and is short enough to do before the day gets in the way.
This tip is scheduled for Saturday 3 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand tall at the front of your mat. Inhale and reach the arms up.
- Exhale and fold forward, knees bent.
- Step the left foot back into a low lunge and lower the knee.
- Inhale and lift the arms; exhale the hands back down.
- Step forward into the fold, then inhale all the way up to standing.
- Repeat on the other side; do 3 rounds.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Baddha Konasana: Hip Opener for Long Sitters
The Bound Angle Pose is a gentle, deep hip opener that undoes what modern chairs do. Five minutes daily, and the tightness that comes from sitting…
· 5 minutes
Legs-Up-The-Wall: The Recovery Pose for Tired Legs
Viparita Karani is the pose your legs will thank you for. Five to ten minutes with the legs elevated against a wall reverses fluid pooling, calms…
· 5-10 minutes
Vajrasana After Meals: The Simplest Digestion Booster
The Thunderbolt Pose is the only yoga posture traditionally recommended AFTER eating. Sit in Vajrasana for 5 minutes after your meal and you…
· 5 minutes after each meal