Start your day with a clear, steady build—simple shapes that wake up the spine, open the hips, and organize your effort without rushing. This 10-minute morning yoga flow moves from the ground into lunges, lateral work, and light twisting so you feel both grounded and energized heading into your day.
No need to force anything. Stay with your breath, let the movement build gradually, and keep it usable.
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Timestamps:
00:00 Arrival & intention
00:06 Introduction
00:13 Quadruped setup
00:25 Cat–Cow spinal waves
01:11 Core + cross-body activation (knee to tricep + twist)
01:52 Second side activation
02:35 Wrist prep
02:57 Down Dog Split → step through
03:21 High lunge → Pyramid pose
04:14 Low lunge → Wide fold → Skandhasana
04:53 Vinyasa (knees, chest, chin → Cobra)
05:15 Second side flow begins
05:49 High lunge → Pyramid pose
06:44 Low lunge → Wide fold → Skandhasana
07:35 Vinyasa
07:53 Twist + Skandhasana → Side plank
09:07 Down Dog reset
09:17 Final side: twist → Skandhasana → Side plank
10:38 Child’s Pose
10:47 Seated reflection
11:19 Closing
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✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
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