Practice at Home

A Gentle Morning Routine in Fifteen Minutes

A short, kind sequence to unstick the body and wake the breath before the day arrives.

Aled Prosser · 23 February 2026 · Loom Calm, Cardiff

A morning practice does not need to be ambitious. Fifteen minutes of gentle movement and a few slow breaths is enough to change how the rest of the day sits in the body.

How to practise it

1. Begin on the back: hug the knees in, then slow, easy circles to wake the hips.
2. Move to cat–cow on all fours for a dozen slow breaths to free the spine.
3. Take three unhurried sun salutations, letting the breath set the pace.
4. Add one standing pose you like — a warrior, a triangle — held for five breaths a side.
5. Finish seated with two minutes of extended-exhale breathing before you stand up into the day.

Common mistakes

• Going straight into deep stretching cold. Warm the body first; depth comes later.
• Checking the phone before the practice. The point is to meet the day on your terms, briefly.
• Skipping the closing breath. It is the part that carries the calm forward.

Fifteen minutes is small enough to keep and large enough to matter.

In the studio, and at home

This is a whole morning practice for an ordinary weekday — no class, no gear, just a mat by the window and a quarter of an hour that belongs to you.

Fifteen minutes is small enough to keep and large enough to matter. Done most days, it quietly becomes the steadiest part of a week.