If start with a gentle walk for 10 mins then on a mat-
Stand up very tall will your arms raised up, then let them come down. And again. And reach a little more. And swing down. Repeat 6 times. So a total of eight. . Then raise your shoulders up/down and repeat. Again do it for eight and take nice steady breaths the whole time. Now swing your arms out wide then across your body. Again for eight.
Now bend your knees a little and swoop your arms up straight above your head and gently fold at the hips and come down with a flat back into a table top position. Arms out like wings and then let your head drop and your arms come down and hang and see if you can reach your ankles, or shins. And gently hits hang here and breath. Slowly bring yourself back up straight with each bit of your spine straightening up. Do this 8 times. Each time you come down get your back a little flatter and your hands little lower.
On the eighth one place your hands on the ground flat, bend your knees and come into a downward facing dog and walk your knees and get comfy here. Stretch in your legs try and keep your feet on the ground and try and push in your heels. Then place your knees on the ground and come into child’s pose.
You can then do the whole thing afew times in one flow-
Stand, reach, fall forward into table top, into down dog, peddle the knees into child’s pose.
Do this flow every morning with a least 8 repeats.