Today’s 10-minute morning yoga practice is all about balance—not as perfection, but as learning how to support your weight in ways that feel unfamiliar. We start on the back with articulated Bridge Pose, core activation, and hamstring opening, then build into Chair Pose, figure four balance, toe hold variations, and a little Crow prep. It’s steady, focused work for the feet, core, spine, and attention.
If you wobble, good. That’s part of it.
Hello, friends. Let’s practice.
TIMESTAMPS
0:08 Welcome and theme: waking up balance
0:19 Lie down and set up for Bridge Pose
0:39 Articulated Bridge Pose
1:05 Balance as supporting weight differently
1:12 Core cocoon and scissor switches
1:48 Hamstring stretch and twist
2:20 Second Bridge Pose and core work
3:15 Left-side hamstring stretch and twist
3:48 Rock and roll to all fours
3:59 Cat-Cow into Down Dog
4:18 Ragdoll fold
4:31 Chair Pose balance prep
5:45 Malasana to Crow prep
6:19 Reset in Chair and Mountain
6:30 Balance flow with knee lift and figure four — right side
7:38 Balance flow with knee lift and figure four — left side
8:49 Full flowing balance sequence begins
9:06 Toe hold and figure four — right side
9:34 Crow prep
9:55 Toe hold and figure four — left side
10:28 Final Crow prep
10:42 Closing reflection on balance
11:15 Namaste
11:18 Closing thanks
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