The Rites have been really beneficial to a consistent morning mobility routine for me. Remember consistency over perfection every time. In other words don't let not completing something "ideal" keep you from small incremental improvement everyday
Feel free, as I do on particular days, to modify the exact flows and exercises here to address your specific needs and focus on that day.
First Rite - 360 Turns Clockwise (I then also do counterclockwise)
Stand erect with arms outstretched, horizontal with the shoulders. Now spin to the right and then back again to the left. Smooth controlled movements not abrupt swinging.
Identify tension or tightness that you can address with other mobility after the rites.
Second Rite - 90 Leg Raises
Lie full length on a mat or carpet. Place the hands flat down alongside of the hips. Fingers should be kept close together with the finger-tips of each hand turned slightly toward one another. Raise the feet until the legs are straight up. If possible, let the feet extend back a bit over the body toward the head, but do not let the knees bend. Hold this position for a moment or two and then slowly lower the feet to the floor, and for the next several moments allow all of the muscles in the entire body to relax completely.
While the feet and legs are being raised it is a good idea also to raise the head, then while the feet and legs are being lowered to the floor lower the head at the same time.
Third Rite - Back Stretches
Kneel on a rug or mat with hands at sides, palms flat against the side of legs. Then lean forward as far as possible, bending at the waist, with head well forward—chin on chest. The second position of this Rite is to lean backward as far as possible. Cause the head to move still further backward. The hands are kept against the side of the legs. Next come to an erect (kneeling) position, relax as much as possible for a moment, and repeat.
Fourth Rite - Table Stretch
Sit erect on rug or carpet with feet stretched out in front. The legs should be straight. Place the hands flat on the rug, fingers together, and the hands pointing outward slightly. Chin should be on chest -- head forward.
Now gently raise the body, at the same time bend the knees so that the legs from the knees down are practically straight up and down. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal. As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position, and RELAX for a few moments before repeating.
Fifth Rite - Down Dog to Up Dog Flow
Here are comprehensive descriptions of Up Dog and Down Dog where you can dive deeper into the postures
