HomeHome Morning Flow
A 15-minute morning mobility flow for women. Cat stretches and child's pose wake up the spine, cobra holds open the chest and hip flexors, dynamic leg swings bring circulation to the legs, and standing toe touches finish the hamstrings. No equipment, done beside the bed.
Home Morning Flow at a glance
- Level
- Beginner
- Duration
- 15 minutes
- Exercises
- 5
- Estimated burn
- ~90 kcal
- Equipment
- None — floor space only
- Muscles worked
- Back, Core, Hamstrings
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Morning Flow
- 1Cat stretch2 × 45s
- 2Child pose up2 × 45s
- 3Cobra yoga pose hold2 × 45s
- 4Dynamic Leg Swing2 × 40s
- 5Standing toe touch2 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Morning Flow
First thing in the morning the spine is stiffer than it will be all day, so ease into the range rather than forcing it. Two rounds of 40 to 45 seconds. Around 90 kcal — the point is how the rest of the day feels, not the calorie number.
Home Morning Flow — questions
How long does Home Morning Flow take?
About 15 minutes from the first set to the last. The session contains 5 exercises and burns roughly 90 kcal for an average trainee.
What equipment do you need for Home Morning Flow?
None — floor space only. The session is built around Cat stretch, Child pose up, Cobra yoga pose hold and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Morning Flow suitable for beginners?
Yes. Home Morning Flow is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Morning Flow work?
Back, Core, Hamstrings. 5 exercises, starting with Cat stretch, Child pose up, Cobra yoga pose hold.
Is Home Morning Flow free?
Yes. Home Morning Flow is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Morning Flow into the GymiaFit app — free, no account tricks, no paywall.
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