A short, steady Friday Flow to wake up, build a little heat, and move with intention.

This 10-minute practice starts simply—cat and cow, plank, and down dog—then builds into lunges, warrior shapes, and triangle or half moon. You’ll move through a second round with a bit more pace, then finish with core work and seated twists to leave you clear, grounded, and ready for what’s next.

If you’re following along without the video, don’t worry about getting it “right.” Just move and breathe in a way that feels honest.

🎥 Practice along on YouTube:

https://youtube.com/live/OVsy5J9K-r4

TIMESTAMPS

00:00 Intro + how to use audio

00:21 Start practice (cat–cow, spinal wake-up)

01:38 Plank → Down Dog flow

02:50 Right side (lunge → warrior → triangle → twist)

04:22 Left side (lunge → warrior → triangle → twist)

06:05 Rise to stand

06:34 Full flow (one breath, one movement)

07:14 Balance + side plank option

08:42 Return to top → chair

09:02 Core work (boat / half boat)

09:29 Seated twists

10:57 Forward fold + close

—

✨ Practice live every weekday at 8 a.m. (ET):

https://youtube.com/@dailyflowyoga

🔗 More from Daily Flow:

https://linktr.ee/dailyflowyoga

10 minutes to open things up, get grounded, and bring a little energy online—without forcing it.

This practice moves through side body opening, hips, and simple transitions that help everything feel more organized. 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 along with the full video here:

https://youtube.com/live/VZqvKdMj_-0

⏱️ Timestamps

00:00 – Intro + how to approach the practice

00:22 – Begin: standing + side body opening

01:46 – Forward fold + crossed-leg stretch

02:26 – Low lunge → Down Dog split

03:14 – Pigeon pose + seated twist

04:17 – Return to standing + side bends

04:59 – Forward fold + second side stretch

05:32 – Low lunge → Down Dog split

06:20 – Pigeon pose + seated twist

07:27 – Flow builds: lunge → split → pigeon → twist

08:41 – Standing split transitions

09:39 – Final reset + side bends

10:03 – Closing reflection

✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube:

https://youtube.com/@dailyflowyoga

🔗 Explore more + stay connected:

https://linktr.ee/dailyflowyoga

A short morning practice to wake up the feet, hips, and core, then build into standing balance work with figure four shapes, chair pose, and controlled leg extensions. Move slowly, breathe honestly, and let the wobble be part of the practice.

Today’s YouTube practice:

https://youtube.com/live/iuho4WydcaM

Timestamps

00:00 Intro

00:18 Release what doesn’t serve

00:31 Bridge pose + foot activation

01:39 Figure four + supine pigeon

02:24 Core engagement + twist

03:12 Bridge + second side

04:00 Figure four + IT band stretch

04:43 Core activation + twist

05:23 Cat-cow + down dog

05:56 Ragdoll + roll to stand

06:22 Standing balance, left side

07:36 Standing balance, right side

08:42 Chair pose balance flow

10:31 Closing reflection

11:11 Practice live on YouTube

YouTube: https://youtube.com/@dailyflowyoga

Linktree: https://linktr.ee/dailyflowyoga

A grounded morning practice to help you wake up steadily, open the hips and shoulders, and build some clear, usable energy for the day ahead. This one starts on the floor with staff pose, seated folding and twisting, figure four, and boat, then moves into plank, down dog, gomukhasana, and a simple standing sequence with Warrior I, Warrior II, and Triangle.

Today’s YouTube practice:

https://youtube.com/live/oBtdVu7LH9c

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

Timestamps

00:00 Intro

00:19 Practice begins

00:32 Staff Pose

00:57 Janu Sirsasana

01:46 Seated twist + figure four

03:12 Second-side seated fold

04:10 Seated twist + figure four

05:25 Boat Pose to Plank

05:54 Plank to hips-to-heels flow

06:31 Down Dog Split + knee-to-chest

06:57 Gomukhasana legs + arms

08:10 Warrior I, Warrior II, Triangle

08:53 Plank flow + Down Dog Split

09:20 Gomukhasana, second side

10:13 Warrior I, Warrior II, Triangle

10:47 Closing reflection

11:13 Outro

YouTube: https://youtube.com/@dailyflowyoga

Linktree: https://linktr.ee/dailyflowyoga

A steady 10-minute morning practice to ground, open, and energize without making a whole production out of it. We start with simple spinal movement, build through low lunges and down dog work, then add lizard, malasana, and boat to wake things up a bit more. Clean, useful movement for the start of the day.

Practice on YouTube:

https://youtube.com/live/R0Atr-BgAps

Timestamps:

00:00 – Intro

00:19 – Practice begins

00:37 – Cat/Cow + shoulder opening

01:36 – Plank → knees/chest/chin → Down Dog

02:06 – Ragdoll → Mountain

02:50 – Low lunge flow (right)

03:40 – Low lunge flow (left)

04:41 – Repeat flow + build

06:05 – Add-on: lizard → malasana → boat

07:25 – Return through Down Dog

07:41 – Second side add-on

08:16 – Lizard twist → malasana → boat

09:06 – Final step-through → stand

09:35 – Plank → rest

09:50 – Seated close + reflection

10:22 – Outro

10:53 – Podcast sign-off

Practice with me on YouTube: https://youtube.com/@dailyflowyoga

More from Daily Flow: https://linktr.ee/dailyflowyoga

A strong Friday flow built around balance, control, and staying organized when things get a little wobbly. In this ten-minute practice, we move through figure four chair, Warrior III, triangle, prayer twist, half moon, and a few standing balance variations that ask for steady feet, calm breath, and a little patience.

Today’s YouTube practice:

https://youtube.com/live/7yzYm0kSX5M

If you’re following along with audio only, don’t worry about getting it exactly right. Just move and breathe in a way that feels honest.

TIMESTAMPS

00:00 Intro

00:19 Practice begins

01:29 Right-side balance setup

02:24 Warrior I, Warrior II, triangle

02:42 High lunge twist + runner’s stretch

03:17 Left-side balance setup

04:03 Warrior III to Warrior I flow

04:34 High lunge prayer twist

05:12 Add-on round begins

05:31 Standing balance / revolved big toe variation

05:55 Warrior flow + triangle

06:06 Prayer twist + dancer’s pose

06:35 Second side setup

07:09 Revolved standing balance

07:31 Warrior flow + triangle

07:50 Prayer twist + dancer’s pose

08:28 Final balance challenge

09:02 Half moon to revolved half moon

10:12 Closing reflection

10:35 Outro

Practice with me on YouTube: https://youtube.com/@dailyflowyoga

More from Daily Flow: https://linktr.ee/dailyflowyoga

A short morning practice to wake up the body by organizing effort from the ground up. In this one, we start simple and build into a focused standing flow with pyramid, extended side angle, triangle, and a few optional stronger variations along the way.

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

Practice on YouTube:

https://youtube.com/live/OCpy6eUTNg0

Timestamps

00:00 Intro

00:20 Welcome + arrive in Mountain Pose

00:57 Ground through the feet

01:16 Warm-up folds and rise

02:00 Plank + floor work

02:35 Down Dog + walk back

03:01 Repeat warm-up with locust

03:35 Right side: high lunge → pyramid → side angle → triangle

05:08 Left side: high lunge → pyramid → side angle → triangle

07:02 Second round with added options

09:31 Closing reflection

10:06 Outro

Practice live every weekday at 8 a.m. ET on YouTube:

https://youtube.com/@dailyflowyoga

More from Daily Flow:

https://linktr.ee/dailyflowyoga

A short morning practice to wake up the spine, ground your attention, and build a little heat through twisting. You’ll start seated, open the hips and shoulders, move through lizard and wide fold variations, then bring that same steady energy into standing twists, Warrior shapes, and revolved triangle.

Today’s YouTube practice:

https://youtube.com/live/Nyi28y6c3Wg

Timestamps:

00:00 Intro

00:18 Begin practice

01:39 Seated twists

03:04 Lizard + twist

04:10 Wide-legged forward fold

04:47 Crescent lunge

05:14 Knees, chest, chin + cobra

05:45 Second side lizard + twist

06:24 Wide-legged forward fold

07:05 Crescent lunge

07:24 Down dog + forward fold

07:50 Stand + reset

08:14 Standing twist flow, side one

09:48 Standing twist flow, side two

11:17 Closing reflection

11:59 Outro

Join live on YouTube every weekday morning at 8 a.m. Eastern:

https://youtube.com/@dailyflowyoga

More from Daily Flow:

https://linktr.ee/dailyflowyoga

A short, steady build today—starting low, waking up the shoulders and core, and gradually working up to standing balance and heat.

We move through reverse table and boat to get things online, then into a simple vinyasa and standing work with lunge, goddess, triangle, and a half moon option. Nothing fancy—just clean, repeatable movement that adds up.

If you’re following along with the audio only, don’t worry about getting it exactly right. Just move and breathe in a way that feels honest.

Practice on YouTube:

https://youtube.com/live/d9wbYgpNz8A

Timestamps

0:00 Intro + how to use the audio

0:22 Practice begins

0:41 Reverse table → boat core work

1:51 Transition to plank → cobra → down dog

2:31 Fold forward → return to boat

3:13 Boat → vinyasa flow

3:41 Right side flow (lunge → goddess → triangle)

6:02 Core reset → boat / reverse plank

6:42 Left side flow (lunge → goddess → triangle)

9:10 Standing flow (high lunge → warrior II → half moon)

11:02 Final vinyasa

11:11 Seated close

11:38 Outro

Join live on YouTube every weekday morning at 8 a.m. Eastern:

https://youtube.com/@dailyflowyoga

Explore more and stay connected:

https://linktr.ee/dailyflowyoga

A steady 10-minute morning practice to wake up the spine, open the hips, build heat, and get you moving with more intention. This one starts on the floor, works through lunges, pyramid, skandhasana, twists, and side plank variations, and finishes with a brief moment to sit and reset.

Today’s YouTube practice:

https://youtube.com/live/XGHgyZEWaaY

Timestamps:

00:00 Intro

00:15 Today’s practice begins

00:28 Quadruped setup + Cat/Cow

01:26 Cross-body spinal warm-up

02:51 Wrist stretch

03:05 Down Dog Split → High Lunge → Pyramid

04:25 Low Lunge → Wide Fold → Skandhasana

05:13 Vinyasa

05:30 Second side: High Lunge → Pyramid

07:00 Low Lunge → Wide Fold → Skandhasana

07:51 Vinyasa

08:08 Twist → Skandhasana → Side Plank

09:22 Down Dog reset

09:31 Final side: Twist → Skandhasana → Side Plank

10:54 Child’s Pose

11:06 Seated reflection

11:38 Outro

Join live on YouTube every weekday morning at 8 a.m. Eastern:

https://youtube.com/@dailyflowyoga

More from Daily Flow:

https://linktr.ee/dailyflowyoga