A slightly longer Friday Flow with folding, lunging, standing split, curtsy transitions, seated twists, and Gomukhasana arms.

Audio-only note: don’t worry about making the shapes perfect. Move and breathe honestly. That’s enough.

Watch today’s YouTube practice:
https://youtube.com/live/Rh4RI7mvflA

Anthony Salerno's Yoga Oracle Deck
https://amzn.to/4vXZ7v7
(This is an affiliate link. Daily Flow may earn a small commission if you purchase.)

TIMESTAMPS
00:00 Audio intro
00:18 Friday Flow begins
00:49 Standing warm-up
02:34 Crescent lunge + vinyasa
05:20 Standing split sequence
06:44 Seated twist
09:33 Flowing round
09:53 Gomukhasana arms
12:18 Closing card: practice & detachment

Practice live on YouTube: https://youtube.com/@dailyflowyoga
Daily Flow links: https://linktr.ee/dailyflowyoga

10 minutes to wake up the spine, create space, and move into your day with more clarity and less strain.

We start seated with simple spinal work, side bends, and twists, then build into lunges, core activation, and a steady flow. The focus is straightforward: lengthen first, then move deeper—especially in backbends and twists.

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/d8ttrL02qsc

TIMESTAMPS
00:00 Intro (audio welcome)
00:17 Practice begins + intention
00:37 Seated spine + side body
02:02 Side bends + twist
03:00 Hamstrings + backbody
03:31 Core (boat pose)
03:43 Second side seated work
05:24 Quadruped + core
06:23 Down dog + low lunge twist
06:47 Crescent lunge + backbend
07:10 Vinyasa
07:25 Core + side body (second side)
08:14 Lunge flow
09:00 Standing work (twist, pyramid)
10:35 Return to seat
10:46 Oracle card + reflection
12:20 Closing + CTA

YouTube: https://youtube.com/@dailyflowyoga
More from Daily Flow: https://linktr.ee/dailyflowyoga

Anthony Salerno's Yoga Oracle Deck
https://amzn.to/4vXZ7v7
(This is an affiliate link. Daily Flow may earn a small commission if you purchase.)

A steady 10-minute yoga practice to open the side body, build heat through lunges and twists, and explore balance with triangle, half moon, and skandasana—finishing with a simple reflection to carry into your day.

This is a breath-led flow. Nothing to get right. Just move, feel, and adjust as you go.

🎥 Practice along on YouTube:
https://youtube.com/live/xufNFVXkhWY

Anthony Salerno's Yoga Oracle Deck
https://amzn.to/4vXZ7v7
(This is an affiliate link. I may earn a small commission if you purchase.)

If you’re listening without the video, don’t worry about matching shapes exactly. Let the sequence guide you, but keep it honest—your breath, your pace, your range.

Timestamps

00:00 Intro + arrive
00:20 Grounding + intention
00:40 Seated side bends + twists
02:30 Down Dog + warm-up
03:30 Stand + sun flow
04:30 Warrior I → II → Triangle
05:30 Revolved triangle + twist work
06:30 Skandasana + lateral strength
07:30 Flow progression + balance options
09:00 Kneeling backbend + reset
09:30 Card pull — “Make a Habit of Empowerment”

Practice live every weekday at 8 a.m. (ET) on YouTube:
https://youtube.com/@dailyflowyoga

Explore more + stay connected:
https://linktr.ee/dailyflowyoga