10-Minute Morning Yoga for Shoulders, Hips & Balance

Start your day with a focused 10-minute practice to open the shoulders, hips, and spine while building strength through steady, connected movement.We begin seated with active shoulder and spinal work—cat/cow, side bends, twists, and eagle arms—before moving into a grounded flow with lunges, wide-legged folds, and a continuous standing sequence. The emphasis isn’t on pushing deeper—it’s on staying organized as the shapes change.If you’re following along without the video, don’t worry about getting it “right.” Just move and breathe in a way that feels honest. That’s enough.Practice along on YouTube:https://youtube.com/live/j-GGAaMcAIITimestamps:00:00 Welcome + intro00:22 Settle in / intention for practice00:35 Seated spinal warm-up (cat/cow)01:20 Add arms (shoulder opening)01:43 Side bend + twist (right)02:21 Shoulder stretch + eagle arms02:59 Fold forward → open arms03:12 Side bend + twist (left)03:53 Shoulder stretch + eagle arms04:30 Transition to quadruped04:48 Cat/Cow + shoulder work05:08 Plank → knees, chest, chin05:13 Cobra → downward dog05:52 Low lizard lunge (right)06:27 Wide-legged forward fold07:09 Warrior I (right) → vinyasa07:40 Downward dog reset08:06 Low lizard lunge (left)08:33 Skandasana flow09:01 Warrior I (left) → vinyasa09:25 Flow sequence (Warrior I → Warrior III → Skandasana → twist)10:04 Second side flow10:37 Close + intentionJoin live on YouTube every weekday morning at 8 a.m. Eastern:https://youtube.com/@dailyflowyogahttps://linktr.ee/dailyflowyoga