Today’s Ten-Minute Morning is all about smooth movement.
And smooth doesn’t mean easy.
We start slow on the back with controlled Bridge work, build through plank and down dog waves, then layer in core engagement, knee-to-nose transitions, and high-lunge prayer twists. Strength + control = fluid movement.
The goal isn’t speed.
It’s steadiness.
Move deliberately.
Arrive centered.
⏱ Timestamps
00:00 Intro – Why smooth takes strength
00:14 Supine setup + traction
00:50 Controlled Bridge waves
01:54 Core cocoon + rock to all fours
02:18 Cat/Cow → Plank → Down Dog waves
03:36 Bird Dog core work (right side)
04:18 Down Dog Split → Knee to Nose
04:40 High Lunge → Prayer Twist (right)
05:37 Reset + Cat/Cow
05:46 Bird Dog core work (left side)
06:29 Down Dog Split → Knee to Nose
06:48 High Lunge → Prayer Twist (left)
07:44 Integrated Flow (put it together)
09:27 Forward Fold + Roll to Stand
09:39 Closing intention
If this helped you feel steady and ready, let me know in the comments. I read them.
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
👉 All links (podcast, website, library, email, privates, Instagram):
https://linktr.ee/dailyflowyoga
🧘🏻 The Daily Flow Video Library — save favorites and find what you need:
https://dailyflow.yoga/video