Free home workout

After-Fajr wake-up mobility (8 min)

A slow, quiet sequence for the minutes after Fajr: it loosens the back and hips before the day starts, and it won't wake the house.

  • About 8 min
  • Beginner
  • Prayer mat

Follow along

Tap done as you finish each step. Timed moves have a timer; rests start on their own.

0 of 8 done

Warm-up · step 1 of 8

March in place

1 minute, gently

How to do it

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Too hard? Lift your knees lower and march more slowly, holding a chair back if you need balance.

Common mistakes and a harder version

The whole routine

  1. Warm-up

  2. The flow

The moves

How to do each move

March in placeHips, Calves · No equipment · Beginner

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

  • Leaning back as the knees come up — stay tall.
  • Stamping — land softly through the balls of your feet.
Easier
Lift your knees lower and march more slowly, holding a chair back if you need balance.
Harder
Drive your knees higher and pump your arms faster.

Cat–cowSpine, Upper back · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Breathe in as you let your stomach sink and lift your chest and gaze a little.
  3. Breathe out as you round your back up towards the ceiling and tuck your chin.
  4. Move slowly between the two, one breath each way.

Common mistakes

  • Moving only your neck — let the whole spine move.
  • Rushing — let your breathing set the pace.
Easier
Do it seated on a chair, hands on your knees.
Harder
Pause in each position for a full breath.

Bird dogCore, Lower back, Glutes · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Reach one arm forward and the opposite leg back until both are level with your body.
  3. Keep your hips square to the floor, as if balancing a cup of tea on your lower back.
  4. Return with control and switch sides.

Common mistakes

  • Lifting the leg too high and arching your back.
  • Letting your hips twist open.
Easier
Move just an arm, or just a leg.
Harder
Hold each reach for three seconds.

Lunge with a reachHips, Hamstrings, Upper back · Prayer mat · Beginner

  1. From a high plank, step your right foot up to the outside of your right hand.
  2. Lower your left knee to the mat if you need to.
  3. Keep your left hand on the mat and reach your right arm up towards the ceiling, turning your chest with it.
  4. Bring the hand down, step back to the plank, and switch sides.

Common mistakes

  • Rushing — hold each reach for a breath.
  • Letting your front knee fall inwards.
Easier
Start from a kneeling lunge and keep the back knee down throughout.
Harder
After the reach, straighten your front leg to stretch the hamstring, then return.

Open bookUpper back, Chest · Prayer mat · Beginner

  1. Lie on your side with your knees bent in front of you and your arms straight out in front, palms together.
  2. Keeping your knees together on the mat, lift your top arm up and over towards the other side.
  3. Follow your hand with your eyes and let your chest turn as far as is comfortable.
  4. Pause, breathe out, and bring the arm back. Finish your reps, then switch sides.

Common mistakes

  • Knees lifting apart — keep them stacked, pressing the top one down if you need to.
  • Forcing your arm to reach the floor.
Easier
Open only as far as feels easy.
Harder
Hold the open position for three slow breaths each time.

Glute bridgeGlutes, Hamstrings · Prayer mat · Beginner

  1. Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
  2. Press through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
  3. Pause for a second at the top.
  4. Lower slowly back to the mat.

Common mistakes

  • Arching your lower back at the top — finish the lift with your glutes, not your spine.
  • Feet too far from your hips, so the hamstrings cramp — bring them closer.
Easier
Lift only halfway and hold for two seconds.
Harder
Single-leg glute bridge: one foot on the mat, the other knee drawn up towards your chest.

Bodyweight good morningHamstrings, Glutes, Lower back · No equipment · Beginner

  1. Stand with your feet hip-width apart, knees softly bent, hands crossed over your chest.
  2. Push your hips straight back, letting your chest come forward while your back stays flat.
  3. Stop when you feel a stretch in the backs of your legs.
  4. Drive your hips forward to stand tall again.

Common mistakes

  • Rounding your back to reach lower — the movement ends where your back stops being flat.
  • Bending the knees into a squat — keep them softly bent and still.
Easier
Wall hinge: stand a foot in front of a wall and push your hips back to touch it.
Harder
Single-leg version, holding a wall or chair for balance.

Bodyweight squatQuads, Glutes · No equipment · Beginner

  1. Stand with your feet about shoulder-width apart, toes turned out slightly.
  2. Brace your stomach and sit your hips back and down, as if onto a chair behind you.
  3. Go as low as you can while your heels stay down and your chest stays up.
  4. Push the floor away to stand tall, squeezing your glutes at the top.

Common mistakes

  • Heels lifting off the floor — widen your stance a little, or don't go quite as deep.
  • Knees caving inwards — push them out so they stay in line with your toes.
Easier
Chair sit-to-stand: lower until you touch a chair seat, then stand.
Harder
Tempo squat: take three slow seconds to lower and pause for one at the bottom.

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