Morning Yoga for a Stiff Back & Better Focus

Ground, Breathe & Twist

In today’s 10-minute morning yoga practice, we ground the body and steady the breath with seated cat/cow, twists, neck stretches, plank work, downward dog, chair pose, prayer twists, high lunges, vinyasa, and an optional revolved half moon moment before closing with the card Karma. The video version of today’s practice is here: https://youtube.com/live/o0HdwRuf46A [https://youtube.com/live/o0HdwRuf46A] Audio Timestamps 00:00 Audio intro 00:15 Opening intention 00:47 Seated grounding 01:20 Seated twist + neck stretch 02:10 Second side 03:14 Tabletop to plank 04:20 Downward dog 04:35 Forward fold 05:10 Chair pose + prayer twist 05:38 Vinyasa 06:00 High lunge + twist 06:40 Chair twist, second side 07:28 High lunge, left side 08:24 Flow with twists 09:08 Revolved half moon option 10:24 Closing + card pull Practice with me on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

Morning Yoga for a Stiff Back & Better Focus

In today’s 10-minute morning yoga practice, we start on the back with gentle spinal traction, bridge pose, knee hugs, and seated twists before moving into figure four reverse table, downward facing dog, Warrior II, Triangle, optional Half Moon, and side plank. We close with the Self-Mastery card and a reminder that directed attention is what helps us build energy, clarity, and growth. The video version of today’s practice is here: https://youtube.com/live/MCfqcVJLTc0 [https://youtube.com/live/MCfqcVJLTc0] Audio Timestamps 00:00 Audio intro 00:17 Welcome 00:45 Supine spinal release 01:29 Bridge pose 02:05 Knee hugs & core activation 02:27 Seated spinal twist 03:06 Figure Four Reverse Table 03:34 Plank, Knees-Chest-Chin & Cobra 03:48 Downward Facing Dog 04:12 Repeat from the back 06:45 Warrior II 07:13 Triangle Pose 07:36 Revolved Lunge to Side Plank 08:15 Warrior II, left side 08:33 Triangle Pose, left side 08:54 Revolved Lunge to Side Plank 09:30 Flow with Half Moon option 10:59 Oracle card reflection 11:14 Self-Mastery: directed attention 12:42 Closing Practice with me on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

10-Minute Morning Yoga for Energy, Shoulders & Showing Up

In today’s 10-minute morning yoga practice, we start on all fours with Cat-Cow and Thread the Needle to wake up the spine, shoulders, and breath. From there, we move through Plank, Down Dog, forward folds, Warrior I, Warrior II, Flying Warrior, and a short flowing sequence to build heat and help you feel more awake before the day begins. Today’s card is Training, with a reminder to show up, do the work, and practice detachment from the outcome. The video version of today’s practice is here: https://youtube.com/live/axJL4OuBpdk [https://youtube.com/live/axJL4OuBpdk] AUDIO TIMESTAMPS 0:00 Intro 0:20 Wake-up practice begins 0:52 Cat-Cow 1:49 Thread the Needle 4:00 Plank & Down Dog 4:47 Forward Fold 5:18 Sun Salutation 5:43 Warrior I & Warrior II flow 8:45 Flowing sequence 11:02 Closing card: Training 14:30 Outro Practice with me on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

Monday Morning Yoga for Balance, Dancer Pose & Dharma

In today’s 10-minute morning yoga practice, we start exactly where Monday finds us: a little stiff, a little tired, and ready to move. This practice builds through Downward Dog, Bird Dog, low lunges, wrist release, Chair Pose, Warrior III, and Dancer Pose before closing with the Yoga Wisdom Oracle card Dharma: “Live your purpose.” The video version of today’s practice is here: https://youtube.com/live/H09d3Y8yrzo [https://youtube.com/live/H09d3Y8yrzo] Audio Timestamps 00:00 Audio intro 00:28 Welcome 00:53 Standing warm-up 01:08 Plank → Downward Dog 02:03 Bird Dog & Dancer prep 02:56 Low Lunge 03:17 Cobra → Downward Dog 04:03 Second side Bird Dog & Dancer prep 05:24 Wrist stretch 06:30 Chair Pose 06:35 Dancer Pose prep 08:49 Short flow with Warrior III & Dancer 11:03 Seated close 11:25 Today’s card: Dharma Practice with me live on YouTube every weekday morning at 8 a.m. Eastern: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

10-Minute Morning Yoga for Energy, Mobility & Empowerment

In today’s 10-minute morning yoga practice, we start standing and build into an energizing Friday flow with Down Dog, low lunge twists, Extended Side Angle, Skandasana, Crescent Lunge, Warrior II, Peaceful Warrior, and a little vinyasa to wake up the body and reset the breath. We close with the Freedom card and a reminder to make empowerment a habit—for yourself and for others. The video version of today’s practice is here: https://youtube.com/live/FN_JcaG5Cnc [https://youtube.com/live/FN_JcaG5Cnc] AUDIO TIMESTAMPS 00:00 Intro 00:17 Opening 00:41 Standing grounding 01:08 Spinal rounding & shoulder stretch 01:29 Overhead reach & gentle backbend 01:53 Forward Fold 02:00 Plank • Cobra • Down Dog 02:42 Low lunge twist 03:00 Extended Side Angle 03:21 Skandasana 03:37 Crescent Lunge 04:04 Wide-Legged Forward Fold 04:12 Warrior II 04:41 Second side 06:49 Flow sequence 07:13 High Crescent 07:31 Airplane twist 07:45 Warrior II • Peaceful Warrior • Extended Side Angle 07:50 Skandasana transition 08:35 Second-side flow 10:12 Closing breath 10:36 Today’s Card — Freedom 11:27 Closing reflection 12:08 Podcast outro PRACTICE WITH ME ON YOUTUBE Join me live every weekday at 8 a.m. Eastern for Ten-Minute Mornings: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] MORE DAILY FLOW LINKS https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]