In today’s Ten-Minute Mornings practice, we explore balance—not as perfection, but as learning how to support your weight in ways that feel unfamiliar.

We begin on the back with slow, articulated Bridge Pose to wake up the spine, followed by core activation and hamstring work. From there the practice builds into Chair Pose balance, figure-four standing work, and a little Crow preparation.

The goal isn’t to “stick” the poses. It’s to stay steady, breathe, and let the body organize itself—even when things wobble.

If you’re listening without the video, don’t worry about doing it right. Just move and breathe in a way that feels honest.

Practice on YouTube:

https://youtube.com/live/jYE1pjaXg6U

TIMESTAMPS

0:00 Intro — welcome and audio instructions

0:17 Practice begins: waking up balance

0:34 Bridge Pose spinal articulation

1:13 Core cocoon and scissor activation

1:56 Hamstring stretch and twist (right side)

2:29 Bridge and core reset

3:19 Hamstring stretch and twist (left side)

3:57 Rock and roll to hands and knees

4:06 Cat–Cow and Downward Dog

4:26 Ragdoll fold

4:39 Chair Pose balance preparation

5:53 Malasana and Crow preparation

6:31 Standing balance sequence begins

6:54 Figure-four chair (right side)

7:52 Figure-four chair (left side)

8:58 Flowing balance sequence

9:13 Toe hold and figure-four (right side)

9:40 Crow preparation

10:01 Toe hold and figure-four (left side)

10:29 Crow preparation

10:50 Final reflection on balance

Practice live with me every weekday at 8 a.m. (ET) on YouTube, or explore the full library below.

YouTube:

https://youtube.com/@dailyflowyoga

All links (classes, updates, and more):

https://linktr.ee/dailyflowyoga