10 Min Morning Yoga for Beginners | Day 4: Spine & Posture

Welcome to Day 4 of our 7-Day Morning Yoga Challenge for Beginners! Start your day with this 10-minute morning yoga flow designed to wake up your back, improve posture, and release tension along the spine. We are keeping our simple 45-second work and 15-second rest structure so you can flow comfortably at your own pace. Today we are focusing entirely on spine health and back strength. We will move through Bird Dogs to build stability, gentle backbends like Half Bow, and powerful balance postures like Warrior 3 and Utkatasana (Chair Pose). We finish the practice with deep Supine Twists to completely decompress the lower back. If you are brand new to practice, keep an eye out for the on-screen "extra beginner" modifications to safely adapt these poses! Roll out your mat, and let's flow! Timestamps & Chapters: 0:09 - Let's Flow 1:02 - Bird Dog 2:02 - Half Bow Left (w/ Beginner Modifications) 3:02 - Half Bow Right (w/ Beginner Modifications) 4:02 - Utkatasana / Chair Pose 5:02 - Warrior 3 Left (w/ Beginner Modifications) 6:02 - Warrior 3 Right (w/ Beginner Modifications) 7:02 - Supine Twist Left 8:02 - Supine Twist Right 🔔 Subscribe to Flow with Sofia to complete all 7 days of the challenge! 📺 Full 7-Day Morning Yoga Challenge Playlist:    • 10 Min Morning Yoga for Beginners | 7 Day ...   💬 Comment below: How did Day 4 feel? Was the Warrior 3 balance tricky today? Disclaimer: This video is for educational purposes only. Please consult with your physiotherapist or a medical professional before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Sofia and Flow with Sofia from any and all claims or causes of action, known or unknown, arising out of negligence or otherwise.