This is your Friday integration flow.

In today’s audio-first Ten-Minute Mornings practice, we move continuously through Crescent Lunge, Warrior II, Peaceful Warrior, and into Warrior III — linking each shape with breath instead of momentum.

The emphasis isn’t speed. It’s coordination.

Each transition sets up the next. By the time you arrive in Warrior III, balance isn’t dramatic — it’s built.

If you’re listening without watching, don’t worry about doing it “right.” Move honestly. Let your breath lead. Take up the amount of space that feels steady and sustainable in your body today.

Here's the YouTube link if you want to practice with video.

https://youtube.com/live/SEzBC6WMxAw?feature=share

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

https://youtube.com/@dailyflowyoga

TIMESTAMPS

00:00 Welcome + Intention

00:00:46 Arrive at the Top of the Mat

00:02:03 Flow Round 1 — Crescent → Warrior II → Warrior III

00:06:21 Flow Round 2 — Second Side

00:10:37 Seated Twist

00:12:05 Closing + Sendoff

If this practice helped you feel more steady, carry that into your day. Smooth beats force. Coordination beats effort.

Follow, rate, and review if this daily practice supports you — and I’ll see you tomorrow.

A progressive Warrior sequence to build usable energy without rushing.

We move from Warrior I to Warrior II, into Peaceful Warrior, forward into Warrior III, and finally into Humble Warrior — first with attention to detail, then with more continuity. This is about direction and steadiness. Strong, but not forced.

If you’re listening audio-only, don’t worry about doing it “right.” Move in a way that makes sense in your body. Let breath lead.

Watch the full video version here:

https://youtube.com/live/XASgsnimbkE

Yoga Mythology: 64 Asanas & Their Stories

https://amzn.to/4aMLwOs

Timestamps

0:00 Arrival + Intention

0:28 Standing Cat–Cow

1:10 Forward Fold Undulations

1:45 Warrior I (Right)

2:55 Warrior II Variation

3:22 Peaceful Warrior

3:40 Transition to Warrior III

4:12 Humble Warrior

4:58 Reset

5:20 Warrior I (Left)

6:20 Warrior II Variation

6:45 Peaceful Warrior

7:00 Transition to Warrior III

7:28 Humble Warrior

8:05 Continuous Warrior Flow

9:35 Reflection: The Humble Warrior

10:40 Closing

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

https://youtube.com/@dailyflowyoga

The Amazon link above is an affiliate link which will generate a small commission for Daily Flow Yoga.

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