Had a hard time waking up this morning? This gentle but energizing 10-minute yoga practice focuses on grounding through the hands and feet while opening the hips, hamstrings, and shoulders. We’ll move through cat-cow, bird dog, lizard lunge, wide-legged forward folds, triangle pose, crescent lunges, warrior variations, and a few simple vinyasas to help you feel more awake, stable, and connected before the day begins.
Today’s practice explores a simple idea: everything starts with your connection to the ground. By bringing awareness to the hands, feet, finger pads, and toe pads, we build stability, balance, and presence from the foundation up.
Timestamps
00:00 Wake up and ground down
00:22 Cat-Cow & foundation awareness
01:24 Bird Dog core activation
02:09 Lizard Lunge
02:30 Wide-Legged Forward Fold
02:49 Triangle Pose
03:17 Crescent Lunge
03:53 Downward Dog foundations
04:43 Bird Dog (second side)
05:30 Lizard Lunge (second side)
05:57 Wide-Legged Forward Fold
06:43 Triangle Pose (second side)
07:10 Crescent Lunge
08:23 Flow sequence
10:31 Card Pull — Unplug
11:09 Break free and think for yourself
✨ Join me live every weekday at 8 a.m. for Daily Flow Ten-Minute Mornings—or practice anytime on replay!
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Today’s card:
Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero.
https://amzn.to/4vXZ7v7
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