This 10-minute morning yoga flow is about staying steady when things get uncomfortable—and making it look easy.
We build from simple standing work into chair, plank variations, lizard lunges, and core work (boat pose), then repeat it with a little more continuity. The goal isn’t to rush—it’s to stay organized so effort doesn’t turn frantic.
Short practice. Real work.
⏱ Timestamps
00:00 Wake up + intention
00:08 Intro
00:19 Arrive standing + shoulder opening
00:49 Arm flow with breath
01:10 Chest opening + forward fold
01:51 Release + reset
02:19 Chair pose (first hold)
02:58 Chair → diver flow
03:30 Fold → plank → spine warm-up
04:05 Down dog + reset
04:38 Core (bird dog → knee to elbow)
04:51 High lizard + arm circles
05:16 Malasana (squat)
05:52 Chair (second round) → diver
06:18 Fold → plank → down dog
06:50 Core + lizard (second side)
07:40 Malasana → boat pose
08:18 Flow round (plank → cobra → down dog)
08:40 Continuous flow (lizard → twist → malasana → boat)
09:59 Core lowering → finish
10:12 Closing
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