If your hips, low back, or spine feel tight, this 10-minute morning yoga practice is for you. We’ll move through bridge pose, figure four stretches, supine twists, cat-cow, low lunge twists, down dog splits, and high lunge variations to create more space through the hips, back, and spine.
Today’s practice is a grounded, efficient flow for hip opening, spinal mobility, and gentle twisting. It starts on the mat with slow bridge work and figure four stretches, then builds into low lunge twists, cobra, downward dog, and a short standing flow. The focus is simple: lengthen first, then twist.
We’ll also pull a card from the Yoga Wisdom Oracle Deck to set intention for the day.
Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero.
Anthony Salerno’s Yoga Oracle Deck
https://amzn.to/4vXZ7v7
(This is an affiliate link. Daily Flow may earn a small commission if you purchase.)
TIMESTAMPS
00:00 Tight hips, low back + spine intro
00:18 Bridge setup + low back lengthening
01:27 Slow bridge pose
02:09 Figure four stretch
02:26 Thread the needle
02:44 Supine twist
03:25 Bridge + second side
04:06 Figure four, thread the needle + twist
05:03 Core lift to tabletop
05:21 Cat-cow
05:51 Plank + bird dog variation
06:29 Low lunge twist
07:03 Vinyasa to cobra + downward dog
07:24 Second side plank + bird dog
07:50 Down dog split to low lunge twist
09:01 High lunge twist flow
10:04 Card pull + intention
10:48 Freedom: make a habit of empowerment
12:02 Closing
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
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