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

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.

In this short morning practice, we focus on steady movement—less repetition, fewer cues, and a smooth, breath-led flow that helps you wake up without rushing.

This is a practice about participation, not performance. You’ll move continuously from the floor into standing work, allowing the body to organize itself while the mind clears and settles. Ten minutes to feel grounded, energized, and ready to begin your day.

Timestamps

00:00 Opening & intention

00:18 Seated movement

03:20 Transition to hands and knees

04:45 Flowing strength & down dog

06:10 Standing work & lunges

08:20 Continuous full-body flow

09:40 Closing

Practice live every weekday morning at 8 a.m.:

https://youtube.com/@dailyflowyoga

A ten-minute standing flow focused on forward movement, steady pacing, and simple transitions. Today’s practice explores how thinking forward can make movement easier—and help you start the day ready to go.

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

https://youtube.com/@dailyflowyoga