10 Min Powerful Yoga Flow | Balance, Mobility & Core Activation

Build balance, strength, and mobility in this energizing 10-minute flow designed to challenge your body in all the right ways. This sequence moves through playful transitions and dynamic shapes like One-Handed Three-Legged Dog, Side Plank variations, Wild Thing, Half Bow Pose, and gentle spinal twists, helping you activate your core, open your front body, and stabilize through your entire kinetic chain.

You’ll explore a combination of grounding strength work and fluid mobility, with a focus on stability through the shoulders, hips, and spine. This flow is ideal when you want a short yet powerful practice that wakes up your body, improves focus, and increases functional control.

Perfect for mornings, pre-workout, or anytime you need a quick boost of energy and movement.

No props needed. All levels welcome, with mindful variations offered throughout.

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DISCLAIMER: Before starting any exercise regimen or following the recommendations on this channel, please consult with your healthcare provider to determine the appropriateness of these practices for your individual circumstances. It is essential that you listen to all safety guidelines and precautions that are specific to your well-being. Recognize that any form of exercise or workout program carries a potential risk of physical injury. By choosing to engage in the exercises or routines presented on this channel, you acknowledge that you are doing so at your own discretion and assume full responsibility for any potential harm that may occur. You hereby confirm that you are voluntarily participating in these activities and release ManuOnMat, and all associated entities, from any liability, claim, or responsibility for any injuries or adverse outcomes that may result from your participation.