10-Minute Yoga for Balance and Crow Prep

In today’s Ten-Minute Mornings practice, we explore balance—not as perfection, but as learning how to support your weight in ways that feel unfamiliar.We begin on the back with slow, articulated Bridge Pose to wake up the spine, followed by core activation and hamstring work. From there the practice builds into Chair Pose balance, figure-four standing work, and a little Crow preparation.The goal isn’t to “stick” the poses. It’s to stay steady, breathe, and let the body organize itself—even when things wobble.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/jYE1pjaXg6UTIMESTAMPS0:00 Intro — welcome and audio instructions0:17 Practice begins: waking up balance0:34 Bridge Pose spinal articulation1:13 Core cocoon and scissor activation1:56 Hamstring stretch and twist (right side)2:29 Bridge and core reset3:19 Hamstring stretch and twist (left side)3:57 Rock and roll to hands and knees4:06 Cat–Cow and Downward Dog4:26 Ragdoll fold4:39 Chair Pose balance preparation5:53 Malasana and Crow preparation6:31 Standing balance sequence begins6:54 Figure-four chair (right side)7:52 Figure-four chair (left side)8:58 Flowing balance sequence9:13 Toe hold and figure-four (right side)9:40 Crow preparation10:01 Toe hold and figure-four (left side)10:29 Crow preparation10:50 Final reflection on balancePractice live with me every weekday at 8 a.m. (ET) on YouTube, or explore the full library below.YouTube:https://youtube.com/@dailyflowyogaAll links (classes, updates, and more):https://linktr.ee/dailyflowyoga