This is your audio-first Daily Flow Ten-Minute Morning.

Today we build heat without rushing it. Grounded standing work, steady chair progressions, revolved twists, and a strong high lunge that asks you to stay coordinated—not frantic.

Strong doesn’t mean forced. Forward doesn’t mean hurried. We move with enough intention to wake the body up and enough restraint to make the strength usable.

If you’re listening only, don’t worry about doing it “right.” Just stay with your breath. Let the transitions be smooth. Honest movement is enough.

Watch (or practice live) on YouTube here:

https://youtube.com/live/bdGw6sSP4eE

00:00 Arrival & Standing Activation

00:58 Fold, Rise & Lengthen

01:46 Chair Pose Build

02:43 Eagle Arms & Upper Back Work

03:42 Revolved Chair

04:48 Step Back to Lunge

05:32 Vinyasa

06:23 High Lunge Hold

07:54 Continuous Flow Integration

09:22 Reset & Close

Just ten minutes of steady, continuous movement to help you wake up and arrive clear, energized, and ready to participate in your day.

This practice favors rhythm over rushing and consistency over intensity. We move gradually from seated grounding into a smooth, unbroken standing flow that builds usable energy without forcing or burning out.

If you’re listening audio-only, don’t worry about doing it “right.” Let the cues wash over you, move when it makes sense, rest when you need to, and keep the breath honest.

Practice the full video here:

[PASTE YOUTUBE LINK]

00:00 – Welcome & audio-only orientation

00:16 – Seated grounding and breath

02:40 – Gentle spinal movement & warm-up

06:10 – Transitioning toward standing

09:29 – Standing flow & continuous movement

13:45 – Settling, breath, and close

This is the audio version of today’s Ten-Minute Mornings practice.

If you’d like to practice with the video, you can find it here:

https://youtube.com/live/KMWYdp-RgRk

This short morning practice focuses on arriving awake rather than forcing energy. We move gradually from the floor into standing, using simple transitions and steady pacing to help breath and awareness come online together.

If you’re practicing with the audio only, there’s no need to worry about doing it “right.” Move and breathe in a way that feels honest. That counts—and it’s enough.

Timestamps

00:00 Opening & intention

00:20 Seated movement

03:25 Transition into flow

04:55 Standing preparation

06:25 Standing flow

09:35 Closing

Practice live every weekday morning at 8 a.m. on YouTube.