Ten-Minute Mornings

Daily Flow Yoga with James Donegan

Daily Flow: Ten-Minute Mornings is a short, practical yoga podcast designed to help you wake up and get ready for the day—without rushing or overdoing it.

Each episode is a ten-minute, breath-led practice focused on steady movement, simple sequencing, and full-body integration. The emphasis isn’t on perfect poses or high intensity, but on building enough clarity, warmth, and coordination to step into your day feeling prepared.

These practices are recorded live and offered here as audio-first sessions—ideal if you’re practicing from memory, moving gently, or simply listening for cues and intention.

Practice regularly. Keep it simple. Leave the mat ready to participate.

Practice Live Weekdays at 8 a.m. Eastern:

https://youtube.com/@dailyflowyoga

Connect with James:

https://dailyflow.yoga

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S1 · E186
Yesterday · 13 min
Find Your Footing: Morning Yoga for Balance and Care
What helps you feel steady? In today’s Ten-Minute Mornings practice, I start with the places where we meet the mat: our fingers, knuckles and feet. From there, we move through a grounded morning yoga flow with hip-opening lunges, warrior poses and opportunities to explore balance. We begin on all fours with cat and cow, then move through high lizard, wide-legged forward folds, Warrior II, peaceful warrior, extended side angle and Skandasana. Supported side plank and supported half moon lead into a flowing sequence with standing half moon. Follow your breath, make adjustments and let today’s practice be its own experience. Watch today’s practice on YouTube: https://youtube.com/live/3PR4IdutKpA Audio chapters 0:00 Welcome to the audio practice 0:15 Begin your morning flow 0:37 Cat and cow: ground through your hands 1:35 Downward dog and right-side sequence 4:21 Left-side sequence 7:12 Flowing sequence and half moon balance 9:30 Rest and transition to the card 9:50 Balance: physical and spiritual care 12:13 Closing breath and Namaste 12:32 Thank you and practice requests 13:02 Follow, review and practice live Today’s card is “Balance” from the Yoga Wisdom Oracle Deck. I describe the depicted shape as a pistol squat, and I’m unsure of its yoga pose name (Eka Pada Padangusthasana Squat or Eka Pada Malasana?). Its printed message reads: “Dedicate yourself to the spiritual and physical aspects of life.” For me, that means caring for the body I have while also making room for the practices that nourish my inner life. Sometimes physical care means modifying or skipping a movement. Spiritual care might mean meditation, journaling or a walk without headphones. Even a shared inhale and exhale can count. Yoga Wisdom Oracle Deck by Anthony Salerno; artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow and Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings If you enjoy practicing with me, please follow the podcast and leave a review. It helps other people find our little daily pause. Namaste.
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S1 · E185
Tuesday · 15 min
Find Your Balance Without Forcing
How much effort does a challenging shape actually need? In today’s Ten-Minute Mornings practice, I explore balance with attention to the preparation, the breath and the places where I can soften. We begin with seated forward folds and figure-four stretches, then move through kneeling balance work, lizard lunges and a standing sequence that builds toward dancer pose. I offer options along the way, including keeping a hand grounded, leaving a knee bent or staying with a standing quad stretch. Watch today’s practice on YouTube: https://youtube.com/live/KgLAYXfCoLI Audio chapters 00:00 Welcome to the audio practice 00:16 Practice introduction and seated folds 01:45 One-leg fold and right figure four 03:29 Second-side fold 04:29 Cat-cow and left figure four 05:25 Kneeling balance and lizard lunges 07:56 Standing flow toward dancer pose 09:54 Second-side standing flow 11:24 Rest and transition to the cards 12:04 Training: practice and detachment 14:23 Namaste and closing 15:08 A final invitation Today’s card is “Training” from the Yoga Wisdom Oracle Deck. The depicted pose I name is plank, and the printed message reads: “Settle the fluctuations of the mind with practice and detachment.” I reflect on the tendency to grit my teeth and make my whole body rigid when something gets difficult. In a challenging shape, I can practice softening my eyes, relaxing my jaw and keeping energy where it’s needed. That gives me a way to stay present with the work rather than focus only on getting through it. The point of practice is the practice. Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings If you enjoy practicing with me, please follow the podcast and leave a review. I’m grateful to know you’re out there, moving and breathing with me. Namaste.
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S1 · E184
Monday · 14 min
Balance, Strength & Deliberate Movement | Ten-Minute Mornings
Monday’s gonna Monday, but 10 minutes of yoga might help. Today I’m guiding an athletic morning flow built around balance, strength and deliberate movement—from figure-four chair into standing splits, through plank and into boat pose. We warm up with shoulder movement, forward folds, calf stretches, malasana, reverse table and thread the needle before linking the standing balances and floor transitions. In the final round, I offer an optional big-toe hold, with an emphasis on keeping the spine long and the standing leg strong rather than forcing the lifted leg straight. If you’re practicing with audio, move and breathe in a way that feels honest. Use blocks for the standing split if helpful, take your vinyasa of choice and stay with your breath. Watch today’s practice: https://youtube.com/live/Jd_MB1A1Bvw CHAPTERS 00:00 Welcome to the audio practice 00:15 Monday’s gonna Monday 00:30 Standing shoulder and spine warm-up 01:40 Plank and downward-facing dog 02:29 Calf stretch, side-body opening and malasana 03:45 Thread the needle 04:16 Cobra and second-side warm-up 06:18 Balance flow: figure-four chair, standing split and boat 08:55 Another round with an optional big-toe hold 11:13 Rest and the card reading 11:37 Seated lotus and the “Now” card 11:50 Reflection: yoga and a steady mind 12:36 Three moments to plant your feet and breathe 13:28 Namaste and closing conversation 14:06 Hello, Friends podcast news 14:39 Follow, review and practice live Today’s card is “Now,” depicting seated lotus. Its message reads: “This moment is an opportunity to experience yoga.” I reflect on yoga as a state of a quiet, steady mind, then offer a practical invitation: three times today, plant both feet, take a deep breath and notice where you are. It’s a way to carry the attention we practice on the mat into the rest of the day. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Visit Daily Flow: https://dailyflow.yoga Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. Share this episode with someone who might enjoy the practice, and let me know how those transitions felt. Thank you for sharing your practice with me and letting me share mine with you. Namaste.
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S1 · E183
Friday · 15 min
Smoother Yoga Transitions | Ten-Minute Mornings
If your foot keeps dragging during yoga transitions, a little preparation can make a difference. In this Friday morning flow, I explore pushing the floor away, rounding the spine and hugging the knee toward the chest to create more room to move. We practice crescent lunges, twists, Warrior I and II, and Warrior III, building from a slower exploration into a flowing sequence. I find my grounding, lose my balance and find it again. If you’re practicing with just the audio, move and breathe in a way that feels honest. Watch the full YouTube practice: https://youtube.com/live/sDjjZ8zT55I After the movement, I return to the card I refer to as the “death card,” with the message: “Remember the time of death is uncertain. Live well now.” I don’t arrive with a tidy answer. I work through questions about mortality, faith and uncertainty before finding the thought I wanted to share: leaving an old chapter behind can feel like a real loss. Take a breath, mourn it, and find the new life. Chapters 00:00 Welcome to the audio practice 00:17 Standing warm-up 01:34 Crescent lunge and transitions: right side 03:19 Crescent lunge and transitions: left side 05:14 Prayer twists and Warrior III 07:56 Flowing through both sides 09:42 Rest and card draw 10:02 Live well now: working through the question 13:59 Letting an old chapter end 14:59 Namaste and closing conversation 15:48 Podcast closing Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. I’d also love to hear what today’s reflection brings up for you. Namaste.
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S1 · E182
October 22 · 12 min
Wake Up & Build Strength | Ten-Minute Mornings
Some days showing up is enough. Join me for a morning yoga practice with core work, hip opening and a brief warrior flow to get a little energy moving. If you’re following along with the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. We begin on all fours with cat-cow, puppy pose and thread the needle, then explore hovering-knee transitions into plank, lizard variations, malasana and boat pose. We finish the movement with a standing flow through chair, Warrior I, Warrior II, peaceful warrior and revolved lunges. I offer bent-knee options in boat and an alternative to the transition back onto all fours. Watch the accompanying YouTube practice: https://youtube.com/live/QoriJZNo8VI CHAPTERS 00:00 Welcome to the audio practice 00:15 Some days showing up is enough 00:29 Cat-cow and puppy pose 01:18 Thread the needle 02:21 Downward dog and hovering-knee plank transitions 02:56 Lizard, malasana and boat pose 04:15 Second side and core sequence 05:42 Come to standing 06:14 Standing flow: first side 07:40 Standing flow: second side 09:04 Settle into rest 09:39 Trust and Surrender: card and reflection 11:44 Namaste and closing 12:13 Hello, Friends podcast invitation 12:39 Follow, review and practice live Today’s card is Trust and Surrender. The depicted shape, as I name it in the practice, is child’s pose. The message reads: “Humble yourself to the intelligence of life and allow it to guide you.” I reflect on the freedom, curiosity and creativity of a child who trusts they’ll be cared for. For me, that doesn’t mean abandoning a questioning mind. It brings me to a personal question: What if I felt safe enough to take a risk, knowing I would be cared for? What would be different? Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Oracle deck affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay. Subscribe and practice with me: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Thank you for spending this time with me. Follow the podcast for more practices, and leave a review if these mornings have been useful to you. I’d love to hear what today’s reflection brings up for you. Namaste.
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S1 · E181
October 21 · 12 min
Open Your Shoulders & Wake Up | Ten-Minute Mornings
Start your morning with a little space to move and breathe. In this Ten-Minute Mornings practice, I guide you through shoulder opening, neck stretches and a warrior flow. If you’re practicing with the audio, don’t worry about doing it right—move and breathe in a way that feels honest. We begin standing with cat-cow and interlaced hands behind the back, then move through forward folds, cobra, downward-facing dog and a sequence of Warrior I, Warrior II, peaceful warrior, extended side angle and triangle. The second round offers optional binds, bound triangle and side plank, including a knee-down variation. You can use a strap or towel for the binds, leave them out, or skip a vinyasa. The movement lasts about nine minutes, with our card and reflection afterward. Watch the accompanying YouTube practice: https://youtube.com/live/YpVuRDh1xSs CHAPTERS 00:00 Welcome to the audio practice 00:27 Standing cat-cow 01:13 Shoulder opening and neck stretches 02:26 Forward fold and floor warm-up 03:29 Warrior flow on both sides 05:50 Second round: optional binds and side plank 09:10 Return to standing and settle 09:56 Oracle card and Savasana reflection 11:51 Namaste and closing conversation 12:15 Hello, Friends podcast invitation 12:45 Follow, review and practice live Today’s oracle card names the pose Savasana, or corpse pose. The message, as I read it, is: “Remember, the time of death is uncertain. Live well now.” I reflect on Savasana as a spiritual reset: letting go of old habits, patterns and beliefs that no longer serve us, and making room for what comes next. I share my own beliefs about the relationship between the body and the self, and I welcome your perspective, too. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Oracle deck affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay. Subscribe and practice with me: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Thank you for sharing your morning with me. Follow the podcast for more practices, and leave a review if these mornings have been useful to you. Your questions and reflections are always welcome. Namaste.
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S1 · E180
October 20 · 16 min
Wake Up Your Body: Morning Yoga for Energy & Awareness
How does your body feel today? Join me for a morning yoga practice that begins with seated movement and builds into an energizing standing flow. As I say in the audio introduction, don’t worry about doing it right. Just move and breathe in a way that feels honest. We move through seated spinal movement, side bends, twists, Janu Sirsasana, and Stargazer’s Pose before coming into plank and downward-facing dog. Our standing sequence links Chair and Diver’s Pose with Warrior I and II, wide-legged forward folds, and Triangle, with the option to explore Half Moon. Follow your breath and adjust as you need. Watch the accompanying YouTube practice: https://youtube.com/live/nXY1uVaLHv8 Today’s card is “Reflection,” depicting Plow Pose. Its printed message reads: “Self-observation eases the journey of awakening.” After movement, I reflect on experiencing the body from within and staying attentive even when a sequence feels familiar. Today’s down dog is not yesterday’s down dog; the practice is an opportunity to notice what’s here now. Audio chapters 00:00 Audio introduction 00:15 Welcome and seated practice 04:16 Hand placement, plank, and downward-facing dog 05:05 Coming to stand: Chair and Diver’s Pose 06:04 Warrior flow, wide-legged folds, and Triangle 08:49 One breath, one movement; optional Half Moon 11:01 Pause and rest 11:30 Reflection card and self-observation 13:09 Attention, concentration, and self-discovery 15:23 Closing and Hello, Friends 16:00 Follow, review, and practice live Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow and Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Listen to Hello, Friends with James Donegan: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing together, please follow the podcast and leave a review. Thank you for sharing your time, your practice, and your presence with me. Namaste.
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S1 · E179
October 19 · 15 min
Find Your Balance & Focus | Morning Yoga + Reflection
Feel your feet on the floor and your breath in your body. Join me for a morning yoga practice that builds toward standing balance while giving you room to move at your own pace. As I share in the introduction, don’t worry about perfection—just move and breathe in a way that feels honest. We begin with bridge, reverse tabletop and cat-cow, then move through standing folds, low lunges and half splits. Warrior III, Warrior I and revolved triangle prepare us for an optional transition into revolved half moon. You can use blocks, stay more upright in your hamstring stretch, or repeat the earlier sequence instead. We don’t have to be in perfect unison. Watch this practice on YouTube: https://youtube.com/live/-_lmSUWfPB4 Today’s card is “Reflection,” depicting Plow Pose, with the printed message: “Self-observation eases the journey of awakening.” I explore how the guidance we receive becomes meaningful through our own reflection, integration and lived experience. Take a moment to ask yourself: What do I need? What am I looking for? CHAPTERS 00:00 Audio welcome 00:43 Practice begins: bridge and spinal warm-up 02:55 Plank, downward-facing dog and standing warm-up 04:51 First side: lunges, hamstring stretch and balances 07:10 Second side: lunges, hamstring stretch and balances 09:30 Optional revolved half moon sequence 12:15 Rest and check-in 12:45 Reflection card and learning from within 14:47 Closing blessing 14:58 Community and Hello, Friends podcast 15:48 Podcast closing Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes, including my conversation with composer and musician Madipao: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find us and supports this freely offered practice. Thank you for your practice and your presence. Namaste.
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S1 · E178
October 16 · 16 min
Core Strength, Open Hips & Truthfulness | Ten-Minute Mornings
Strengthen your core, open your hips and begin the day with intention. In this Ten-Minute Mornings practice, I guide you through seated hip lifts, figure-four variations and a standing sequence that explores the connection between grounding and movement. If you’re practicing with just the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. We’ll explore seated forward folds and twists, downward-facing dog, high lunge, wide-legged forward folds, reverse triangle, triangle and warrior II, then finish the movement with a grounding Malasana squat. I offer room to bend your knees, set your hips down and find your own expression of the practice. Watch and practice along with today’s YouTube video: https://youtube.com/live/VATZe-Y03Hg Today’s card is “Truthfulness,” depicting a standing backbend, with the printed message: “Be a faithful servant of the truth.” I reflect on seeking truth and allowing it to guide my actions, beginning with how I treat others and myself. First we seek, and then we serve. Chapters 00:00 Welcome to the audio practice 00:15 Core strength, open hips and grounding 00:30 Seated hip lifts, folds, twists and figure-four variations 04:46 Downward-facing dog 05:14 Right-side lunge, twists and standing sequence 08:01 Left-side lunge, twists and standing sequence 11:06 Malasana squat and return to standing 11:39 Pause and settle 12:08 Truthfulness card and reflection 15:08 Closing blessing 15:21 Thank you and Hello, Friends update 16:23 Podcast closing Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video In the closing, I share a preview of my Hello, Friends conversation with musician, composer and yogi Madipao. Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. Share this episode with someone who would welcome a little morning movement, and let me know what serving the truth means to you. Namaste.
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S1 · E177
October 15 · 17 min
Morning Yoga for Balance & Leg Strength: Make a Habit of Empowerment
Some days you have to take your own do-over. Join me for a morning yoga practice focused on balance, leg strength and moving with attention. As I say in the audio introduction, you don’t have to worry about doing it right—just move and breathe in a way that feels honest. We begin with seated cat-cow, a lifted-hip shoulder opener, boat pose and downward-facing dog before moving into a standing sequence without chaturangas. We’ll explore chair, tree, warrior III, warrior I and II, pyramid, wide-legged folds and twists, Skandasana and triangle, with an optional half moon progression in the final round. I offer options along the way, including keeping your toes grounded in tree and using blocks if you have them. This Ten-Minute Mornings episode runs a little longer, with movement through about 13 minutes, followed by rest and reflection. Watch the accompanying YouTube practice: https://youtube.com/live/tT_yN8mH7ak Today’s card is “Freedom,” depicting crescent lunge, with the printed message: “Make a habit of empowerment.” I reflect on how we can bring that intention into everyday conversations: considering what another person has come to do and how we might help them leave feeling supported in taking their next step. Chapters 00:00 Audio welcome 00:15 A do-over and practice introduction 00:45 Seated warm-up, shoulder opener and boat 02:09 Downward dog and ragdoll 02:42 Introducing the standing flow 03:21 First-side balance and standing sequence 07:09 Chair and second-side sequence 10:20 Flow again with optional half moon 13:13 Rest and settle 13:33 Freedom: make a habit of empowerment 16:13 Closing and Hello, Friends update 17:09 Podcast outro Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow Yoga + Meditation: https://dailyflow.yoga Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If this practice is part of your morning, please follow the podcast and leave a review. Thank you for continuing to show up and practice with me. Namaste.
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S1 · E176
October 13 · 18 min
Wake Up Stiff? Morning Yoga for Neck & Shoulders + Finding Fulfillment
There’s not much funny about sleeping funny. If you’re waking up with a stiff neck or tight shoulders, join me for a morning yoga practice that begins seated and gradually builds into a standing flow. If you’re listening without the video, don’t worry about doing it perfectly. Move and breathe in a way that feels honest. That’s enough. We explore seated cat-cow, side bends, twists, eagle arms and neck stretches, followed by gentle hamstring folds and a seated variation of Happy Baby. Then we move through tabletop cat-cow, downward-facing dog, low lunges with an optional foot hold, wide-legged forward folds, Triangle and standing balances. Warrior III with eagle arms offers a little challenge. Be comfortable in the wobble—I’m practicing right along with you. Watch the accompanying practice on YouTube: https://youtube.com/live/7jXGMzulJ6M Audio chapters 00:00 Welcome to the audio practice 00:15 Morning yoga, card reflection and closing 18:32 Follow, review and practice live Today’s oracle card depicts reverse plank and offers the message: “Effort toward a valued goal brings fulfillment.” I reflect on the satisfaction I find in showing up for these practices, even when the numbers are modest. Goals and deadlines have sometimes left me feeling defeated, but the effort toward something I value can be fulfilling in itself. What’s like that in your life? Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 In the closing, I preview my conversation with my friend and fellow musician Madipao, scheduled for Sunday, October 18. Hello, Friends with James Donegan — find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Find more Daily Flow Yoga + Meditation practices: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. Thank you for your time, your practice and for spending this part of your day with me. Namaste.
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S1 · E175
October 12 · 16 min
Find Your Balance This Monday | Morning Yoga & Mindful Choices
Monday arrived, even if the weekend was a little too good. Join me for a morning yoga practice exploring balance, core engagement and the choices that help us live in line with our values. If you’re practicing with the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. We begin with standing grounding and a flowing warm-up, then explore knee-supported balance, knee-to-elbow movements and supported side plank. From there, we try standing variations with Warrior III, Triangle and Half Moon, with the option to return to the knees or repeat Triangle. Squat twists, Boat and Bridge bring us toward the floor, followed by Happy Baby and a favorite cue from one of my teachers: press the heels up while drawing down with the upper body. Watch the accompanying YouTube practice: https://youtube.com/live/mpYwwVadEcA We finish with rest and today’s oracle card, “Unconscious,” depicting Seated Wide-Legged Straddle (Upavistha Konasana). Its printed message is: “The mindful actions of the higher path lead to contentment.” For me, that means making deliberate choices that align with my values, morals and ethics. I share my own experience with gossip—wanting a laugh or a moment of connection, then realizing that putting someone else down doesn’t feel aligned. When an old habit slips through, we can pause, reflect, apologize when appropriate and make the next choice with more care. Audio chapters 00:00 Welcome to the audio practice 00:15 A Monday morning start 00:34 Grounding and standing warm-up 01:28 Plank, Cobra and Downward Dog flow 02:32 Knee-supported balance and core work 04:57 Exploring standing variations 05:17 Standing flow: Warrior III, Triangle and Half Moon 07:14 Standing sequence on the second side 09:11 Malasana squat and twists 09:58 Boat and Bridge 10:32 Happy Baby: resistance and length 11:33 Rest and guided relaxation 12:15 “Unconscious” card and mindful choices 13:29 A personal reflection on gossip 15:24 Closing reflection and Namaste 15:44 Monday check-in and Hello, Friends update 16:38 Follow, review and practice live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. Sharing an episode with someone who would welcome a little morning movement helps, too. Thank you for spending this time with me. Namaste.
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S1 · E174
October 9 · 15 min
Morning Yoga for Tight Neck & Shoulders | Make Time for Yourself
Before you take care of everyone else, make a little time for yourself. In today’s Ten-Minute Mornings practice, I begin with movement for the neck, shoulders and upper back, then guide you through a brief Friday flow. If you’re practicing with the audio, let go of doing it perfectly. Move and breathe in a way that feels honest. We explore standing backbends and side bends, neck stretches, thread the needle, puppy pose and child’s pose. Seated spinal twists, a variation of Marichyasana A and butterfly lead into downward-facing dog, high lunges and a flow through lunge twists, Malasana and boat pose. Follow your breath and use the variations that serve you. Watch the accompanying practice on YouTube: https://youtube.com/live/1OPpLettc1c Audio chapters 00:00 Welcome to the audio practice 00:15 Make time for yourself 00:37 Standing backbend and side bends 01:26 Neck and shoulder stretches 02:32 Tabletop twists and thread the needle 03:39 Puppy pose and child’s pose 04:21 Seated twists and forward folds 06:28 Butterfly pose 07:03 Downward dog and high lunges 09:31 Friday flow: lunge twists, squat and boat 11:42 Child’s pose and rest 12:05 Dharma: live your purpose 14:26 Closing and Hello, Friends podcast 15:30 Follow, review and practice live Today’s card is “Dharma,” depicting hand-to-big-toe pose. Its message is: “Live your purpose and know contentment.” I reflect on my own calling to teach yoga and sing show tunes, and ask what feels natural and authentic in your life. If you don’t know, try taking a breath and listening inward before taking the next step that feels right. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Find more Daily Flow Yoga + Meditation practices: https://dailyflow.yoga/video Hello, Friends with James Donegan — find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If this practice is useful to you, please follow the podcast and leave a review. Thank you for making time to practice with me. Namaste.
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S1 · E173
October 8 · 13 min
The 10 Minutes You Do | Morning Yoga for a Sustainable Practice
Think yoga only counts if you have a full hour? Practice with me for a few minutes this morning and explore what it means to keep showing up in a way that feels manageable. If you’re following along with the audio, move and breathe in a way that feels honest. That’s enough. We begin standing with side bends and forward folds, then move through plank, cobra and downward-facing dog. Kneeling balance work leads into gate pose, low lunges and twists before we build into high lunges, prayer twists, Warrior III and a standing balance challenge. There’s room to choose your expression of the movement—even when your hand doesn’t reach your foot. Watch the YouTube version: https://youtube.com/live/CT0T4QHpPKg Today’s cards are “Fuel” and “Training.” “Fuel” Depicted pose: Utkatasana (chair pose) Message: “Your mind and your body are a product of how you care for them.” “Training” Depicted pose: plank Message: “Settle the fluctuations of the mind with practice and detachment.” I started Ten-Minute Mornings to make daily yoga sustainable for myself. In today’s reflection, I share how that consistency has changed my own practice. The ten minutes you do can be more valuable than the hour you don’t. Give yourself credit for the care you offer yourself, rather than beating yourself up over a class you didn’t make. Audio chapters 00:00 Welcome to the audio practice 00:15 A short yoga practice counts 00:38 Standing warm-up and side bends 02:21 Plank, cobra and downward-facing dog 03:01 Kneeling balance, gate pose and low lunge: first side 04:41 Kneeling balance, gate pose and low lunge: second side 06:26 Building the flow: twists and standing balances 07:58 Standing flow: second side 09:19 Rest and today’s cards: Fuel and Training 09:56 Making daily practice sustainable 12:11 Namaste and closing announcements 12:55 Follow, review and join me live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow Yoga + Meditation: https://dailyflow.yoga Find more practices in the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If this practice is useful to you, please follow the podcast and leave a review. Share it with someone who would welcome a little movement in their morning. I’m grateful to practice with you. Namaste.
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S1 · E172
October 7 · 18 min
Find Your Steady: Morning Yoga for Balance and Temperance
What helps you feel steady when your balance starts to wobble? In today’s Ten-Minute Mornings practice, I explore the transition from Warrior III to standing split, paying attention to active feet, the movement of the thighs and a soft point of focus. If you’re practicing with the audio, move and breathe in a way that feels honest, and use whatever support serves you. We begin with seated spinal movement, pelvic tilts and twists, then explore a seated balance before moving through plank and downward-facing dog. The standing sequence includes Warrior I, pyramid, Warrior III, standing split, Warrior II and triangle, with an optional half moon in the second round. You can release your hands, bring them to the floor or use blocks. There’s room for an imperfect attempt—we’re all doing our best. Watch the accompanying YouTube practice: https://youtube.com/live/AG3ho6QWia4 Today’s card is “Temperance,” depicting a seated spinal twist. Its printed message, as read in the practice, is: “Answer the call of your soul.” I reflect on the steadiness of the deepest Self and the feelings it holds. Feelings count; they are important. Our intention is to pause when a strong feeling arises, notice it and explore being present without immediately needing to change it. This episode includes approximately 13 minutes of movement, followed by the card reflection and closing. Chapters 00:00 Audio welcome 00:15 Practice introduction 00:38 Seated grounding, spinal movement and twists 02:31 Seated balance 03:10 Plank, downward-facing dog and standing warm-up 04:48 Right-side standing sequence 07:08 Left-side standing sequence 09:58 Warrior III versus standing split 10:31 Second round with optional half moon 13:44 Settle for the card 13:56 Temperance and the steadiness of the Self 16:46 Today’s intention: notice the feeling 17:38 Thank you and Hello, Friends 18:13 Podcast closing Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. Thank you for sharing this part of your day with me. Namaste.
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S1 · E171
October 6 · 16 min
Before a Busy Day: Morning Yoga for Hips & Balance
Before the inbox fills and the day gets moving, make a little space to move and breathe with me. Today’s morning yoga practice focuses on hips, hamstrings and standing balance, followed by a reflection on what we’re feeding our minds. We begin on our backs with gentle traction, Bridge Pose, leg stretches, twists and Figure Four. Then we move through Malasana and a standing forward fold before exploring standing knee hugs, High Lunge, Warrior Two, Peaceful Warrior and Extended Side Angle. We return to Warrior Three, with an optional Half Moon in the final round. If you’re practicing with just the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Watch the accompanying practice on YouTube: https://youtube.com/live/UrcewwH3rdQ Audio chapters 00:00 Welcome to the audio practice 00:15 Make space before a busy day 00:45 Reclined setup and Bridge Pose 02:01 Right-leg stretch, twist and Figure Four 03:08 Bridge and left-side stretches 05:03 Rocking into Malasana 05:42 Forward fold and Mountain Pose 06:44 Standing balance and warrior sequence: first side 07:59 Standing balance and warrior sequence: second side 09:40 Flow again with an optional Half Moon 11:23 Rest and draw a card 11:53 Fuel: caring for body and mind 12:31 What are you fueling your mind with? 14:15 Autoplay, discernment and compassion 15:38 Closing intention and Namaste 15:50 Hello, Friends podcast update 16:48 Follow, review and practice live Today’s card is “Fuel,” depicting Chair Pose, Utkatasana. Its message is: “Your body and mind are a product of how you care for them. Garbage in, garbage out. You are what you eat. You are what you take in.” I reflect on the media we consume, the arguments we enter and the messages we offer others. For me, stepping away from comment arguments has meant seeing fewer of those posts and making more room for positive things. Staying informed matters, and so does noticing when awareness turns into a spiral. I also share a friend’s experience with autoplay and consider how different streams of information can invite a little more compassion. May the fuel you receive—and the fuel you offer—be worthy of you. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Hello, Friends with James Donegan Find episodes and choose where to listen or watch, including my conversation with happiness strategist Monique Rhodes: https://dailyflow.yoga/hello-friends-podcast Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow and find more practices: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find us, and I’m grateful to share this time with you. Namaste.
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S1 · E170
October 5 · 14 min
Find Your Balance When Things Don’t Go to Plan | 10-Minute Morning Yoga
Sometimes the morning doesn’t go to plan. Today, a camera hiccup becomes an invitation to make do, move and breathe, and find a little steadiness along the way. If you’re practicing with just the audio, don’t worry about doing it right—move and breathe in a way that feels honest. I guide us through Cat-Cow, a flowing sequence through Plank and Downward-Facing Dog, hip-opening lunges and Cobra. We then explore a standing shoulder stretch, Chair, Warrior One, Warrior Two, Triangle, wide-legged forward folds and Skandasana. A final flowing round includes Half Moon as an optional progression. Small adjustments give us something concrete to pay attention to as we move. Today’s card is Equanimity, with Mountain Pose as the stated pose. Its printed message is: “See clearly, act well, and walk the balanced path.” I reflect on the things we value and give our attention to, the equal importance of inhale and exhale, and what it means to find support when balance is difficult. Sometimes walking the balanced path means finding something solid we can rely on. Watch this practice on YouTube: https://youtube.com/live/ow0DNHZLH4Y Audio chapters 00:00 Welcome to the audio practice 00:15 When things don’t go to plan 00:45 Cat-Cow and flowing spinal movement 02:26 Hip-opening lunges and Cobra 03:48 Ragdoll, standing backbend and shoulder stretch 05:17 Chair, Warriors and Triangle: first side 06:18 Wide-legged fold and Skandasana 07:07 Standing sequence: second side 08:59 Flowing round with optional Half Moon 10:55 Rest and card draw 11:21 Equanimity: walking the balanced path 13:06 Namaste 13:18 Closing and Hello, Friends podcast 14:12 Follow, review and join me live Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan The first episode is now available. Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast https://dailyflow.yoga/podcast/hello-monique-rhodes/ If this practice was useful to you, please follow the podcast and leave a review. Thank you for spending this part of your day with me. Namaste.
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S1 · E169
October 2 · 13 min
Go Inside Before You Go Outside | 10-Minute Slow-Flow Morning Yoga
Take 10 minutes of slow-flow yoga to go inside before you have to go outside. In this Friday Ten-Minute Mornings practice, I invite you to move, breathe and give yourself some attention before stepping into the rest of your day. If you’re practicing with just the audio, don’t worry about doing it right—move and breathe in a way that feels honest. We begin on all fours with Cat–Cow, calf and side-body stretches, and knee-to-elbow movement. From there, we explore Downward-Facing Dog, low lunges and a standing flow with high lunges, prayer twists, Warrior II, Peaceful Warrior and Extended Side Angle. We also move through Malasana and Boat Pose before returning to standing and making space for reflection. Watch the accompanying YouTube practice: https://youtube.com/live/g16ebwZ95rA Audio chapters: 00:00 Welcome to the audio practice 00:15 Friday slow-flow introduction 00:36 All-fours warm-up and Cat–Cow 01:12 Calf stretch, side-body stretch and knee-to-elbow movement 01:54 Down Dog Split and low lunge 02:41 Pause in Downward-Facing Dog 03:10 Return to all fours and the second side 05:09 Forward fold and rise to standing 05:32 Standing flow, lunges and twists 07:07 Boat Pose and return to flow 07:34 Second-side standing flow 08:37 Malasana, Boat Pose and vinyasa 09:15 Return to standing and settle for reflection 10:04 Passion card and reflection 12:26 Closing gratitude 12:54 Hello, Friends podcast announcement 13:17 Follow, review and practice live Today’s card is “Passion” from the Yoga Wisdom Oracle Deck. Its depicted shape is a forward fold, and its printed message reads: “Regular committed practice creates inspiration and energy.” I reflect on how often we look to someone else for motivation. Encouragement can be lovely, but we also need to keep showing up for and with ourselves. Sometimes the way back into something we miss is a small, enjoyable action: reading for five minutes, choosing an audiobook or picking up a paintbrush. What’s one part of something you care about that you could enjoy doing today? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Oracle deck affiliate link: https://amzn.to/4vXZ7v7 I also share a little news: the first episode of Hello, Friends with James Donegan arrives Sunday, October 4, featuring happiness strategist Monique Rhodes. Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find us, and I’m grateful to have you here. Namaste.
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S1 · E168
October 1 · 16 min
Choose Your Intention | Morning Yoga & a Karma Reflection
What do you want to bring to your practice today? I invite you to choose one positive word or phrase—perhaps grounding, listening or receiving—and return to it as we move and breathe. If you’re practicing with just the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. This morning yoga practice gives the hips, hamstrings and side body some attention through standing side bends, low lunges, half splits and twists. We move through plank, Cobra and Downward Facing Dog, then explore a more flowing round with high lunges, Pyramid Pose, Warrior One and prayer twists. Use blocks if helpful, take your time and choose whether to include the vinyasas. Always your practice, always your choice. Watch the accompanying YouTube practice: https://youtube.com/live/giH3i1SaDus After the movement, Max joins me for a pause before I draw “Karma” from the Yoga Wisdom Oracle Deck. The card depicts Extended Side Angle Pose, and its printed message reads: “Unlearned lessons and unrealized effort hold unclaimed growth.” I reflect on finding an expression of a posture that feels right in your body while honoring its foundations. Returning to those foundations with breath, attention and steady practice can teach us something about building new habits and recognizing growth. Every attempt doesn’t have to be perfect for the lesson to matter. The movement practice is followed by a longer card reflection and closing. The complete audio episode runs about 16 minutes. Audio chapters 00:00 Welcome to the audio practice 00:15 Ten-Minute Mornings introduction 00:41 Choose one intention 01:33 Standing flow and side bends 02:23 Low lunge, half split and twist — right foot forward 03:33 Plank, Cobra and Downward Facing Dog 04:16 Side bends and second-side stretches 06:16 Plank, Cobra and Downward Facing Dog 07:13 Intention and breath: a more flowing round 07:35 High lunge, Pyramid and prayer twist — right foot forward 08:38 High lunge, Pyramid and prayer twist — left foot forward 09:48 Pause and a visit from Max 10:22 Karma card and Extended Side Angle reflection 14:09 Learning lessons and building new habits 15:12 Namaste and Hello, Friends announcement 16:03 Follow, review and practice live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Oracle deck affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow Yoga + Meditation: https://dailyflow.yoga Hello, Friends with James Donegan launches Sunday, October 4, 2026. Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find this freely offered practice, and I’d love to hear how it’s going for you. Namaste.
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S1 · E167
September 30 · 13 min
Morning Yoga for Balance & Focus | Change the Pattern
Before the day and everyone else starts pulling at your attention, take a little time for yourself. In this morning yoga practice, I invite you to explore balance and focus by changing familiar patterns—starting with the way we breathe through Cat–Cow. We move through Downward-Facing Dog, Malasana squats, Chair Pose and standing balances, including Figure Four Chair and Tree Pose. From there, we explore stepping forward into lunges, prayer twists, Warrior III and Warrior I, with optional vinyasas along the way. Give yourself room to concentrate, wobble and try something a little different. Watch the full practice on YouTube: https://youtube.com/live/lbnpF0MhANY Audio chapters 00:15 Take a little time for yourself 00:36 Cat–Cow: change the breathing pattern 01:36 Downward Dog & Malasana squats 02:43 Chair flow & standing balance 04:59 Tree Pose, lunges, twists & Warrior III 08:30 Putting the balance sequence together 10:18 Settle in & draw a card 10:42 Passion: the card & its message 11:06 Cultivating inspiration through consistent practice 12:35 Closing gratitude & Namaste Today’s card is “Passion,” depicting a Standing Forward Fold, from the Yoga Wisdom Oracle Deck. Its printed message reads: “Regular committed practice creates inspiration and energy.” For me, that’s the heart of Ten-Minute Mornings. We don’t have to manufacture inspiration or make it to a long class every day. We can give a few minutes to something meaningful and cultivate what’s already there. I share what showing up alongside you has meant to me—and invite you to notice what consistency brings to your own life. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow Yoga + Meditation: https://dailyflow.yoga Find more practices in the Daily Flow Video Library: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. It helps other people find our little practice, and I’m grateful you’re here. Namaste.
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