A quick, twist-focused morning practice to help you feel awake, oriented, and ready to pivot with your day. We’ll start seated to explore open vs. closed twists, move into cat/cow and thread-the-needle, then stand for a simple twist sequence that builds into chair + revolved high lunge + extended side angle. No drama—just traction, breath, and clean rotation.

Today’s YouTube practice:

https://youtube.com/live/uWVEFiHNZKs

Timestamps

00:00 Intro (audio-only notes)

00:18 Practice begins: arrive ready to pivot

00:32 Seated twist primer (open vs. closed)

01:06 Side bend + open twist (right) → closed twist

02:16 Side bend + open twist (left) → closed twist

03:22 All fours → cat/cow

04:01 Thread the needle (right)

04:43 Thread the needle (left)

05:22 Plank → Down Dog

05:45 Ragdoll + roll up

06:19 Standing “book” twist flow

07:36 Low lunge twist flow (right knee down)

08:33 Low lunge twist flow (left knee down)

09:21 Chair pose → twist options → revolved high lunge → side angle

10:26 Final round chair → revolved lunge → Warrior II → side angle

11:25 Closing + intention

11:46 Quick outro (follow/review + live on YouTube)

YouTube (Daily Flow): https://youtube.com/@dailyflowyoga

Linktree: https://linktr.ee/dailyflowyoga

In today’s Ten-Minute Mornings practice, we wake up the spine, open tight shoulders and hamstrings, and practice shifting direction—physically and mentally.

We start wide and grounded, move through standing cat-cow, shoulder opening, and a wide-leg fold, then build toward simple directional transitions that help you pivot instead of push.

This is strength without grind. Attention without strain.

If you’re listening audio-only, don’t worry about doing it “right.” Just move and breathe in a way that feels honest. That’s enough.

Watch today’s full YouTube practice here:

https://youtube.com/live/R8DvRYh0wO4

Timestamps:

00:00 Intro

00:17 Practice begins

01:14 Standing cat-cow

01:43 Shoulder bind + neck release

02:51 Wide-leg forward fold

07:50 Directional shift transitions

11:30 Closing

11:54 End

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

https://youtube.com/@dailyflowyoga

All links (podcast platforms, website, and more):

https://linktr.ee/dailyflowyoga

This is a simple, audio-only Sunday meditation to support your Ten-Minute Mornings practice.

No movement. No video. Just attention.

In this guided meditation, we trace the path of the breath—from the tip of the nose, through the sinuses and throat, into the chest—softening tension and sharpening awareness along the way. It’s a quiet reset for the week ahead.

You can listen seated, walking, commuting, or simply pausing wherever you are. The practice is less about “doing it right” and more about noticing what’s actually happening.

Practice honestly. Let that be enough.

Timestamps:

00:00 Introduction

01:00 Guided Meditation

12:45 Closing

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✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay:

https://youtube.com/@dailyflowyoga

🔗 All links (including the full podcast platforms list):

https://linktr.ee/dailyflowyoga