Wake up with gentle twists, cat-cow, lizard lunges, triangle pose, warrior flows, and side-body opening to help release a stiff or tight back in just 10 minutes. Today’s practice focuses on creating space through the spine, breath, hips, and rib cage — not forcing flexibility, but moving in a way that feels honest and sustainable.
Anthony Salerno’s Yoga Oracle Deck
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TIMESTAMPS
00:00 Intro + stiff back morning check-in
00:24 Seated shoulder opening + gentle backbends
01:17 Side bend + seated twist (left)
02:09 Heart opening + switch sides
03:00 Side bend + seated twist (right)
03:49 Transition to tabletop
03:56 Cat-cow spinal waves + shoulder rotation
04:30 Thread-through side stretch + lizard lunge (left)
05:22 Plank, cobra + downward dog
06:07 Cat-cow revisit + noticing changes
06:29 Thread-through side stretch + lizard lunge (right)
07:37 Cobra + downward dog
07:49 Rag doll forward fold
08:39 Goddess squat + spinal waves
09:18 Triangle, warrior flows + side-body opening
10:28 Wide-legged forward fold
11:05 Hero’s pose + oracle card pull
11:39 Warrior II card — “Desire”
12:20 Closing reflection + intention for the day
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