The Morning Yoga Habit

By the time you've checked your phone, answered the first message and found everyone's shoes, the day already owns you. You didn't get a single minute of it. This is how you take some of it back. One short practice every morning. Some standing, some breath, some you do half-asleep in bed before your feet touch the floor. The first week's all fifteen minutes or less, so there's nothing to dread. It's the easiest habit you'll ever keep, because it happens before the day can talk you out of it. Thirty mornings from now, a calm start is just how your day begins.

Lessons

Work through them in order.

Lesson 1Morning standing stretch & flow
Video12 min
This is a simple, all-level feel good flow to wake up the body and bring a bit of focus to your day. Yummy standing stretches and easy movement to get things going without overthinking it. Just enough to shake off stiffness, connect to your breath and feel a bit more like yourself. You’ll finish feeling open, awake and ready to start the day.Locked — subscribe to unlock
Lesson 210 minute morning stretch
Video12 min
This all-level short flow will set you up perfectly for starting day with positivity and connection. Together we open the shoulders, hips and heart and as always we connect to and link each movement to the breath.Locked — subscribe to unlock
Lesson 3Flow into mindfulness
Video12 min
A mindful, seated flow that is a perfect pause in your day to connect. We start with 4-6 breathing and end with a yummy flow to waken the body.Locked — subscribe to unlock
Lesson 4Good morning quickie meditation with Cel
Audio5 min
Join Celest for this quick morning meditation to help you wake up and feel bright if you had some challenges.Locked — subscribe to unlock
Lesson 5Warm-up flow
Video8 min
A flow perfect to use as a warm-up flow or in isolation first thing in the morning.Locked — subscribe to unlock
Lesson 6The perfect morning stretch
Video15 min
This all-level sequence is my little secret flow for the morning if I feel like a good stretch and to find grounding. Enjoy!Locked — subscribe to unlock
Lesson 7Bare minimum bed stretch
Video12 min
This is your all-level no excuses, don’t overthink it stretch. You don’t even need a yoga mat (or to even get out of bed). Just a few simple movements to open the body, ease stiffness and reconnect before your day properly begins. Perfect for those mornings when energy is low but you still want to do something. You’ll leave feeling more open, a little more connected and glad you did it.Locked — subscribe to unlock
Lesson 8Energise your morning
Video14 min
A short, all-level flow perfect for the morning to help energise your body and mind for the day ahead. A fun sequence where we gently open the heart with half camel, tiger and breathing puppy. Leave the mat feeling ready to face the day.Locked — subscribe to unlock
Lesson 9Morning stretch & shine
Video19 min
An all-level gentle flow that begins right on the belly and builds slowly into creative, circular movement. Expect soothing twists, sphinx rolls and kneeling shapes that wake the body layer by layer. This is a short, sensory practice designed to help you reconnect with your breath and curiosity. You’ll finish grounded, open and quietly energised, ready to start the day from presence rather than pressure.Locked — subscribe to unlock
Lesson 10Seated morning flow
Video13 min
BEGINNER, ALL-LEVEL\n\nThis short seated flow can be done from the comfort of your bed. It helps you start the day with a deep breath, some happy habits and some much needed stretches to set your day off on the right foot.Locked — subscribe to unlock
Lesson 11Brighten & glow face yoga with Carelle
Video7 min
PLEASE NOTE the contraindications at the bottom before starting this class. Start your day with a natural facial glow with Carelle from Firefly Formula! In this routine you will release overnight facial tension, boost blood flow and circulation to brighten the skin, lift and awaken your facial muscles, soften fine lines and sculpt and contour the face. It's amazing how powerful just 5 minutes can be in the morning. I recommend consistency with this routine and see if you can challenge yourself to do this for 7 days in a row and see the cumulative effects! Your face will really thank you. Please do not perform Face Yoga & Facial Massage: - Over any active skin disorders - If sunburnt - If suffering from blood disorder - Over active spots (but you can work around them) - Over varicose veins - Over open wounds - Over the areas of recently administered botox & filler (please allow up to 28 days after filler and 14 days after botox). Facial fitness can be used on all untreated areas of the face) - Could you be pregnant? Please go gently and at your own pace. If you have neck, shoulder, back or jaw injuries please work at your own pace and if you are unsure please consult your doctor. All techniques taught by Firefly Formula should be painless. There may be some discomfort when releasing tension from specific facial muscles but if any discomfort becomes pain then please stop. Most importantly, relax and enjoy!Locked — subscribe to unlock
Lesson 12Serenity by the sea meditation
Audio8 min
A guided visualisation meditation with Hannah combined with the healing power of sound baths with Juliet Levy. Transport yourself to a serene beach, connecting deeply with your inner self and finding a sense of wholeness and tranquility. Ideal for those seeking to cultivate self-compassion, release tension and enhance their emotional well-being. Perfect for anyone looking to feel grounded, connected, and at peace with their true essence. Locked — subscribe to unlock
Lesson 13Sunrise & energise by the sea
Video22 min
Awaken your body and energise your mind with this short, all-level, ocean-side flow designed to ground and uplift. With steady, breath-led movement and energising postures to awaken your core and open your heart, this practice is the perfect way to greet the day.Locked — subscribe to unlock
Lesson 14Rise and shine flow
Video20 min
Rise and shine with me with a pop of positivity in this fun all-level flow. We start with the breath to start with connection and then we flow with some sneaky moments of strength amongst the stretch.\n\nNotice how this flow sets the tone for the day ahead. It with nourish and revitalise you - waking up the mind and body - so you can start the day fresh!\n Locked — subscribe to unlock
Lesson 15Intuitive seated flow by the lake
Video11 min
A calming, all-level seated flow and breath work designed to soothe the body and settle the mind. Gentle twists, folds and side stretches invite stillness by the water’s edge.Locked — subscribe to unlock
Lesson 1620 minute yoga fix
Video20 min
ALL-LEVEL, BEGINNER "This all-level sequence is perfect for all yogis as a morning flow to set an intention for your day and connect mind, body and spirit.Together, we will mindfully synchronise the breath with movement to create a moving meditation. Giving all areas of the body some love while cultivating gentle heat to build strength, flexibility and mobility.When I asked my IG family what you were struggling with and working on this year, a common theme was feeling the struggle to get back on the mat after this arduous year. I hope this can provide some help."Locked — subscribe to unlock
Lesson 17Rise & radiate flow to bow
Video26 min
This all-level class is all about feeling open and flowing to Bow pose! Move slowly and try and find joy in each movement and transition. Expect to have fun and create space in the heart playing with tiger, camel, locust and a rocking bow sequence!Locked — subscribe to unlock
Lesson 18Morning breathwork by the sea
Video6 min
Start your day with intention beside the sea. In this calming morning class, you’ll be gently guided through two simple breathwork practices (4:6 and box breathing) designed to help you check in, reset and rise with the rhythm of the tide. Leave feeling centred, rested and ready to meet the day.Locked — subscribe to unlock
Lesson 19Juicy spine flow
Video25 min
The yummy and nourishing flow focuses on spinal mobility with postures and movements to free up any stickiness and you will leave the mat feeling free and amazing.Locked — subscribe to unlock
Lesson 20Power core salutations
Video21 min
A fiery, no-nonsense all-level ladder flow. Movement that dusts off the cobwebs, fires up the core and leaves you feeling fantastic from the inside out. If you're not warm, we recommend you head over to the Mini Reset warm-up and then hop back.Locked — subscribe to unlock
Lesson 21Cosy & calm in-your-bed flow
Video12 min
This cosy and calm fllow can be practiced in your bed, in your pyjamas. Whether you're looking for a mindful movement practice first thing in the morning, or perhaps some movement before a restful night's sleep, this class is for you.Locked — subscribe to unlock
Lesson 22Strong & flexible
Video24 min
What happens when we bring power into our flexibility practice? Let’s find out with this all-level flexibility focussed practice. We play with passive stretches, isometric stretching and also using the concept of reciprocal inhibition. A simple flow that will leave you feeling open and free.Locked — subscribe to unlock
Lesson 23Body reset by the sea
Video32 min
This all-level flow is aimed at those who've been travelling or working long hours in the same position. We will move our bodies with a fun and nourishing flow. Walk off the mat feeling strong, open and calm.Locked — subscribe to unlock
Lesson 24The calm within meditation
Audio7 min
This guided meditation practice invites you into deep rest, where nothing needs to be fixed or improved. Through gentle breath awareness and heart-centred imagery, you will explore the feeling of ease that arises when the body softens and the mind stops striving. Instead of searching for peace, this meditation reminds you that peace is already present beneath the surface of effort and thought. This experience reflects the Anandamaya Kosha, the layer associated with deep contentment, connection and a sense of wholeness.Locked — subscribe to unlock
Lesson 25Perfect morning flow
Video10 min
BEGINNER, ALL-LEVEL This flow can be in your jammies from the comfort of your own bed. It's one of my favourite ways to start the morning!Locked — subscribe to unlock
Lesson 26Sun sal flow with Sophie
Video25 min
A warming, breath-led and all-level flow with Sophie designed to give you space to move intuitively rather than follow every cue. Through repeating waves of sun salutations, standing strength and gentle twists, you'll build energy and focus before softening into stillness and the reminder that you are always enough.Locked — subscribe to unlock
Lesson 27Rise with the tide ladder flow
Video34 min
Move with the rhythm of the ocean in this all-level ladder flow. Inspired by the ebb and flow of the tide, this practice layers movement and breath to create a seamless, meditative flow. Expect playful moments to explore or work towards Crow Pose and a graceful peak in Dancer, all set against the calming backdrop of the sea.Locked — subscribe to unlock
Lesson 28Awaken with creativity
Video32 min
This all-level mobility flow moves creatively all around the yoga mat and there’s even an opportunity to balance on your hands with EPK II (always optional).Locked — subscribe to unlock
Lesson 29Energising morning flow
Video25 min
BEGINNER, ALL-LEVEL\n\nThis 30 minute energising yoga practice strengthens and stretches the muscles and is themed on connection - mindfully connecting body and breath. Try practicing first thing in the morning and notice how it leaves you feeling connected, strong and ready to face the day.Locked — subscribe to unlock
Lesson 30Morning mood flow with Sophie
Video34 min
A warming, all-level morning practice with Sophie that flows from grounding low lunges through standing strength, wild thing and pigeon, into a slow, nurturing wind-down. You'll build heat and energy early, then soften into twists, gentle stretches and a closing meditation rooted in gratitude and kindness towards yourself.Locked — subscribe to unlock