This 10-minute morning yoga practice builds real, usable strength—starting on the floor and progressing into a smooth, continuous standing flow. We focus on controlled transitions, shoulder opening, core activation, and linking breath with movement so your practice actually carries into your day.
Nothing fancy. Just solid movement, done well.
Timestamps:
00:00 Ground + intro
00:15 Reverse table (shoulders + hips)
00:56 Boat pose activation
01:24 Cross + roll to plank
01:34 Slow Chaturanga → Up Dog
02:04 Reset → plank
02:24 Boat + reverse table repeat
02:45 Cross + flow back
03:36 Add hop back option
04:00 Down Dog → hop forward
04:10 Boat + lift
04:38 Flow repetition (building rhythm)
05:12 Reverse plank variation
05:29 Final seated transitions
05:57 Down Dog → right side flow
06:05 Warrior II sequence begins
06:20 Side angle + half bind
06:32 Triangle (half bound)
07:05 Wild thing → vinyasa
07:30 Left side setup
07:49 Warrior II sequence (left)
08:09 Side angle + bind
08:30 Triangle
09:00 Wild thing → vinyasa
09:25 Continuous flow (both sides)
10:38 Final flow + Down Dog
10:44 Close + reflection
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
👉 Subscribe on YouTube: https://youtube.com/@dailyflowyoga
🧘🏻 The Daily Flow Video Library — save favorites and find what you need:
https://dailyflow.yoga/video
📩 Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us
🌟 Practice one-on-one with me:
📸 Instagram:
https://instagram.com/dailyflow.yoga