Ease morning stiffness with a 10-minute yoga practice focused on the low back, hips, hamstrings, and spine. We begin on the floor with gentle traction, figure-four stretches, bridge, and cat-cow before building into downward dog, Malasana, chair, high lunges, and standing figure-four balance.
This practice is designed to help you feel more grounded, mobile, and awake before the coffee kicks in, the inbox fills up, and the rest of the day takes over.
Today’s Practice
00:00 Welcome
00:28 Low-Back Traction
01:05 Supine Figure Four
02:12 Bridge Pose
02:49 Core Engagement & Rocking
03:11 Cat-Cow
03:47 Plank to Downward-Facing Dog
04:45 Malasana Squat
05:15 Ragdoll Forward Fold
05:35 Standing Forward Fold
06:24 Chair Pose
06:55 Flow Begins
07:18 Plank, Cobra & Downward Dog
07:39 High Lunge — Right
08:09 Standing Figure Four — Right
08:33 Second Flow
09:03 High Lunge — Left
09:31 Standing Figure Four — Left
09:53 Closing & Card Pull
10:20 Today’s Card
10:39 Reflection on Contentment
Today’s Card
Unconscious — Wide Straddle Split
“The mindful actions of the higher path lead to contentment.”
Today’s reflection explores Santosha, or contentment: accepting where you are while still choosing one mindful action that moves you forward. Contentment is not something we manufacture instantly. It is something we practice by becoming more grounded, present, and receptive to everything the moment holds.
📚 Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
Affiliate link:
https://amzn.to/4vXZ7v7
✨ Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay.
👉 Subscribe and join the community:
https://youtube.com/@dailyflowyoga
🧘 Daily Flow Video Library:
https://dailyflow.yoga/video
📩 Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us
🛍️ Merchandise:
https://dailyflow.yoga/shop
🏝️ Corporate Retreats & Wellness Programs:
https://dailyflow.yoga/retreats
📸 Instagram:
https://instagram.com/dailyflow.yoga
If today’s practice helped you feel a little looser, calmer, or more grounded, please like the video, subscribe, and share it with someone who could use a gentle morning reset.