Just 10 minutes to energize, wake up, strengthen, and flow into whatever comes next. Today’s Friday Flow builds gradually—starting with simple spinal work, layering into lunges and standing shapes, and finishing with core and seated twists to leave you steady, focused, and ready for your day.
TIMESTAMPS
00:05 Wake up the body (cat–cow, spinal prep)
01:21 Plank → Down Dog flow
02:34 Right side flow (lunge → warrior → triangle → twist)
04:06 Left side flow (lunge → warrior → triangle → twist)
05:49 Build heat → rise to stand
06:18 Full flow (one breath, one movement)
07:01 Balance + side plank option
08:35 Return to center → chair → core work
08:55 Boat + half boat
09:13 Seated twists
10:45 Forward fold + close
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