Build steady balance with this 10-minute morning yoga practice for hips, hamstrings and full-body movement. We start on our backs with low-back traction, hip opening and reclining twists, then move into a standing flow that asks us to stay grounded as the shapes change.
I’ll guide you through Warrior I, Pyramid Pose, Warrior III, standing big-toe balance, Warrior II, Triangle and low crescent lunges. Hold the knee instead of the toe, use blocks, or set a foot down between transitions. In the standing balance, the length of your spine and your grounded leg matter more than straightening the lifted leg.
Today’s Practice
00:00 Welcome
00:21 Low-back stretch, hip opening and reclining twists
02:30 Cat–Cow and Downward-Facing Dog
03:40 Standing warm-up and vinyasa
04:39 Right-side standing balance flow
07:03 Left-side standing balance flow
09:30 Finish the movement and notice how you feel
09:54 Card pull: Meditation and Hero’s Pose
12:15 Closing and Hello, Friends podcast
Today’s Card
Meditation
Depicted pose, as identified during the practice: Hero’s Pose
“Daily contemplation reveals the nature of consciousness.”
Of all the shapes that could have been named for a hero, this one is seated, rooted, quiet and still. I reflect on the people we need: calm and aware, able to act when action is needed without reacting to everything.
Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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How did those standing transitions feel? And what does being a hero mean to you? Leave a comment or question. If you enjoyed practicing together, please like this video, subscribe and share it with someone who might enjoy joining us.
Namaste.