Today’s short morning flow explores taking up space in the body—balancing strength and length so effort doesn’t turn into tension.
We start with simple spinal movement, build heat through plank work, and then move into low lunge and half-split transitions that create length through the back of the legs while keeping the standing leg steady and strong.
Short practice. Clear attention. A calm way to start the day.
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Timestamps
00:04 — Welcome & intention
00:17 — Cat–Cow warm-up
00:57 — Calf and ankle wake-up
01:24 — Plank alignment
01:46 — Baby Cobra → Downward Dog
02:10 — Plank waves
02:17 — Down Dog Split
02:26 — Step-through to low lunge
02:38 — Crescent lunge stability
03:01 — Half Split transition
04:10 — Standing flow integration
06:30 — Controlled standing transitions
08:30 — Final standing integration
09:30 — Closing breath
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