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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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  • English

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  • S1 · E137
    August 17 · 13 min

    10-Minute Morning Yoga When You Don’t Feel Like It

    When the last thing you want to do is yoga, maybe that is the best time to begin. This audio-guided 10-minute morning yoga practice meets you where you are with spinal movement, steady breath, and a flowing progression from the floor to standing. We begin with Cat-Cow and Puppy Pose before moving through Plank, Downward-Facing Dog, kneeling balance variations, supported side planks, and Gate Pose. The practice then rises into lunges, Warrior II, Peaceful Warrior, and optional Half Moon Pose. You do not need to feel motivated before you start. You do not need to perform every variation or worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/ebrC45FtH50 TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:41 Tabletop and Cat-Cow 01:21 Puppy Pose and spinal movement 02:16 Plank, Child’s Pose and Downward-Facing Dog 03:03 Kneeling balance flow — first side 03:35 Supported Side Plank and Gate Pose 04:19 Kneeling Half Moon variation 04:52 Kneeling balance flow — second side 05:59 Downward-Facing Dog and transition to standing 06:20 Standing flow — first side 07:05 Optional Half Moon Pose 07:49 Standing flow — second side 08:19 Optional Half Moon Pose 08:56 Grounding and card pull 09:18 Meaning — Reverse Plank 09:31 Reflection on effort, values and fulfillment 13:01 Closing 13:08 Namaste 13:48 Audio closing TODAY’S CARD Meaning — Reverse Plank “Effort toward a valued goal brings fulfillment.” Where are you directing your time, energy, and the most valuable resources of yourself? Effort toward someone else’s idea of what you should do may not bring much fulfillment. Meaning comes from moving with your values and putting your energy toward work that aligns with who you want to be in the world. We cannot control much. We can control how we arrive in the world, how we treat others, and how we treat ourselves. Good intentions matter, but they become meaningful when our time and actions reflect them. What will you give of yourself today? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste.

    • Transcript
  • S1 · E136
    August 14 · 13 min

    Be There for Your Day | 10-Minute Morning Yoga for Balance

    The day is going to start with you or without you. Wouldn’t you rather be there for it? This audio-guided 10-minute morning yoga practice begins with grounding, standing folds, and low lunges before building into a flowing sequence with Downward-Facing Dog splits, high lunges, prayer twists, Wild Thing, and optional revolved half moon. The practice progresses from rooting through both feet to exploring balance on one. Stay with the prayer twist, keep both feet grounded, or take the balance options. There is nothing wrong with wobbling. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/6NQZEzjNH7Y TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:38 Standing grounding and shoulder activation 01:13 Forward Fold and Mountain Pose 01:40 Low Lunge — right side 02:16 Downward Dog Split and High Lunge — right side 03:11 Low Lunge — left side 03:50 Downward Dog Split and High Lunge — left side 04:50 Flow with Prayer Twist — right side 06:11 Flow with Prayer Twist — left side 07:17 Balance flow begins 07:43 Wild Thing — right side 08:05 Prayer Twist and optional Revolved Half Moon 08:38 Second-side balance flow 08:54 Wild Thing — left side 09:10 Prayer Twist and optional Revolved Half Moon 09:45 Child’s Pose 10:19 Grounding, balance and the fundamentals 10:43 The Self — L-Shaped Headstand 10:59 Reflection on the balanced mind 12:44 Namaste 13:22 Audio closing TODAY’S CARD The Self — L-Shaped Headstand “When your mind is balanced, you abide in your true nature.” The practice begins with the fundamentals: grounding, rooting, connecting, and breathing. The more consistently we return to those fundamentals, the more accessible challenges like standing on one foot can become. The same idea applies beyond the physical practice. The worried mind races, catastrophizes, and creates stories in an attempt to protect us—but those stories can make the present moment harder. What if the time we spend grounded, focused, and centered is what is real? What if the rest is the dream? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste.

    • Transcript
  • S1 · E135
    August 13 · 14 min

    Did the Morning Come Too Early? 10-Minute Morning Yoga to Wake Up and Flow

    Did the morning come too early? Was the night not long enough? This audio-guided 10-minute morning yoga practice begins with grounding and breath before moving through active Child’s Pose, Downward-Facing Dog, low lizard, wide-legged forward folds, Warrior I and II, and pyramid variations. We finish with a fluid, one-breath-one-movement sequence to wake up the body, open the hips and hamstrings, and create steady energy for the day ahead. Go where you go. You do not have to move as deeply as anyone else or perform every variation to be doing yoga. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/dB9Is4Y1IDM TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:45 Standing grounding and breath 01:29 Standing warm-up and Forward Fold 02:00 Plank, Knees-Chest-Chin and Cobra 02:14 Active Child’s Pose 02:38 Downward-Facing Dog 02:49 Low Lizard — right side 03:17 Wide-Legged Forward Fold 03:58 Warrior II, Warrior I and Pyramid — right side 05:15 Low Lizard — left side 05:42 Wide-Legged Forward Fold 06:13 Warrior II, Warrior I and Pyramid — left side 07:40 One-breath-one-movement flow 10:01 Closing and card pull 10:19 Equanimity and Growth 10:41 Reflection on balance, challenges and growth 13:24 Namaste 13:53 Audio closing TODAY’S CARDS Equanimity “See clearly, act well, and walk the balanced path.” Growth “Life graces you with opportunities to learn, grow, and evolve.” James considers the two cards together as a reminder that every honest opportunity to learn, grow, and evolve matters—even when those opportunities are frustrating. No breath, person, or yoga pose is more important than another. Flexibility does not make someone better at yoga. Today’s invitation is to meet challenges with equanimity, remain open to the growth they may offer, and continue evolving into the deepest expression of yourself. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste.

    • Transcript
  • S1 · E134
    August 12 · 12 min

    Ground Yourself Before a Busy Day | 10-Minute Morning Yoga

    Before to-do lists, emails, phone calls, meetings, and busy work take over, take a few minutes to ground yourself. This 10-minute morning yoga practice begins with gentle spinal movement and develops into a flowing sequence of standing poses and twists. Move through Cat-Cow, Downward-Facing Dog, Goddess Squats, Triangle, Revolved Triangle, Warrior II, Peaceful Warrior, and Extended Side Angle. Options are offered throughout, including an alternative when the flowing sequence feels uncomfortable on your wrists. If you’re practicing with audio only, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card features Reverse Plank with the message, “Effort toward a valued goal brings fulfillment.” The closing reflection invites you to notice where you invest your time and energy, identify what genuinely matters to you, and apply the right effort toward something meaningful. Watch the corresponding practice on YouTube: https://youtube.com/live/Vpuv7_6IoEo TIMESTAMPS 0:00 Welcome for audio listeners 0:16 Ground yourself before the busy work 0:47 Cat-Cow and spinal movement 1:29 Plank, Baby Cobra, and Downward Dog 2:13 Flowing Cat-Cow sequence 3:04 Forward fold and grounding 4:17 Goddess Squats 4:49 Triangle and Warrior II 5:40 Revolved Triangle 7:00 Peaceful Warrior and Extended Side Angle 8:09 Goddess twists and wide-legged fold 9:24 Yoga Wisdom Oracle card 10:10 Reverse Plank and meaningful effort 12:04 Closing 12:52 Audio outro I’m James Donegan, a New York City–based yoga teacher, accredited 500-hour yoga teacher, actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share these Daily Flow practices with you each weekday. 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. Subscribe and join the community: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video Daily Flow updates: https://mailchi.mp/dailyflow/join-us Merchandise: https://dailyflow.yoga/shop Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats Instagram: https://instagram.com/dailyflow.yoga If this practice supports you, please follow the podcast and leave a rating or review. It helps more people discover Daily Flow. Namaste.

    • Transcript
  • S1 · E133
    August 11 · 12 min

    Ground, Open & Focus | 10-Minute Morning Yoga

    Slow down before the day starts rushing with this grounding 10-minute morning yoga practice. Gentle bridges, hip openers, twists, and a steady standing flow create space through the body before moving into Humble Warrior, Warrior III, and Skandasana. Today’s Yoga Wisdom Oracle card is Focus, represented by Extended Side Angle Pose: “Progress comes from committed practice.” What does progress mean to you? It doesn’t have to be a dramatic achievement. Progress can be moving through an ordinary day more deliberately—showing up in a way that feels supportive, generous, and authentically you. Don’t worry about doing the practice perfectly. Simply move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/-ckuXOzKe_s The blog post I referenced: https://dailyflow.yoga/the-yoga-of-picking-a-card/ I’m James Donegan, a New York City–based yoga teacher, accredited 500-hour yoga teacher, actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share these Daily Flow practices with you each weekday. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Daily Flow on YouTube: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video Daily Flow updates: https://mailchi.mp/dailyflow/join-us Merchandise: https://dailyflow.yoga/shop Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, please follow the podcast and leave a rating or review. It goes a long way toward helping others find Daily Flow. Namaste. Podcast Timestamps 0:00 Welcome and audio introduction 0:16 Ground, open, and slow down 0:42 Bridge and hip-opening stretches 3:33 Cat-Cow 4:08 Cobra and Downward-Facing Dog 4:32 Ragdoll and Mountain Pose 5:26 Sun Salutation 5:48 Right-side standing flow 6:05 Humble Warrior 6:46 Warrior III 7:01 Skandasana 7:34 Left-side standing flow 7:57 Humble Warrior 8:35 Skandasana and revolved lunge 8:52 Closing vinyasa 9:24 Seated reflection 9:46 Focus oracle card 10:16 What does progress mean? 11:43 Closing intention and Namaste 11:57 Final thoughts and Daily Flow invitation 12:38 Follow, review, and practice live

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  • S1 · E132
    August 10 · 13 min

    10-Minute Morning Yoga to Clear Your Mind & Find Focus

    The day is going to start with you or without you. Wouldn’t you rather be there for it? Today’s audio-first practice begins with Bridge Pose and gentle spinal movement before flowing through seated stretches, reverse tabletop, Cobra, Downward-Facing Dog, standing twists, Warriors, Triangle Pose, revolved lunges, and optional Half Moon balances. If you’re feeling scattered or already thinking about everything the day may bring, this full-body flow offers a chance to reconnect with your breath and bring your attention back to the present. Move in a way that feels honest, take the variations you need, and remember that you do not have to do it perfectly. Stay for today’s “Enlightenment” card and a simple five-breath concentration exercise exploring samadhi and the possibility of finding one brief moment of stillness. TODAY’S PRACTICE 00:00 Welcome to the audio practice 00:16 The day will start with you or without you 00:44 Bridge Pose and spinal movement 01:57 Knees-to-chest counterpose 02:08 Seated forward fold 02:34 Reverse tabletop 02:55 Plank, Cobra, and Downward-Facing Dog 03:22 Ragdoll forward fold 03:54 Standing shoulder opener 04:20 Chair Pose and twist 04:41 Warrior, Triangle, and revolved lunge — first side 05:40 Chair Pose and shoulder opener 06:01 Warrior, Triangle, and revolved lunge — second side 07:01 Flowing twists and optional Half Moon balances 09:12 Transition to the oracle card 09:34 Today’s card: Enlightenment 09:43 Reflection on samadhi 10:19 Finding a moment of mental stillness 10:45 Single-pointed concentration exercise 11:34 Five focused breaths 12:14 Releasing the fluctuations of the mind 12:49 Closing and Namaste TODAY’S CARD Enlightenment “When the fluctuations of the mind are stilled, we experience a moment of samadhi.” Today’s reflection explores samadhi, the eighth limb of yoga, and the possibility of experiencing a moment in which the mind becomes quiet. Rather than expecting yourself to remain in that state, begin with a single breath or even a millisecond. Choose one small, finite detail in front of you and give it your complete attention for five breaths. By consciously choosing where to place your focus, you may create a little more space around everything else moving through your mind. What can you do right now, for one breath, to still the fluctuations of your mind? WATCH TODAY’S PRACTICE YouTube: https://youtube.com/live/lk7dU9q00Wc Practice live with me every weekday at 8:00 a.m. Eastern: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga A follow, rating, or review goes a long way. Thank you for practicing with me.

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  • S1 · E131
    August 7 · 15 min

    10-Minute Morning Yoga for Stiffness, Hip Mobility, and Truthfulness

    If you woke up feeling stiff, tired, or not quite ready to begin the day, this 10-minute morning yoga practice is for you. We begin on the back with bridge pose before moving through core activation, spinal twists, hip-opening stretches, Wild Thing, Cow Face Pose, Eagle Pose, and a steady standing flow. If you’re practicing with audio only, don’t worry about doing it right. Simply move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card is Truthfulness: “Be a faithful servant of truth.” Our closing reflection invites you to notice what is true in your body, your breath, and how you feel—without confusing truthfulness with bluntness or brutal honesty. James considers love for ourselves, one another, and all of creation as our deepest point of alignment with truth. Watch this practice on YouTube: https://youtube.com/live/PFhL5AZp2CM My blog post on Satya (Truthfulness): https://dailyflow.yoga/the-yamas-satya/ 📚 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. 👉 Subscribe and join the community: https://youtube.com/@dailyflowyoga 🧘 Daily Flow Video Library: https://dailyflow.yoga/video 📩 Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us 🛍️ Merchandise: https://dailyflow.yoga/shop 🏝️ Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats 📸 Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, following the podcast or leaving a review goes a long way. Namaste.

    • Transcript
  • S1 · E130
    August 6 · 12 min

    Ground in What Is True | 10-Minute Morning Yoga

    Before the emails, deadlines, and unknowns of the day begin, take a few minutes to ground yourself in what is stable, reliable, and true. Practice on YouTube: https://youtube.com/live/-xu74a72Rsc This 10-minute morning yoga practice combines gentle backbends, balancing postures, and mindful movement to help you meet the day from a steadier place. You’ll move through Cat-Cow, Cobra, Camel Pose, low lunges, Warrior III, and Half Moon Pose before closing with a reflection on releasing the past and returning to the present. Today’s Yoga Wisdom Oracle card is “Healing,” with the message: “Resolve the past to free the present.” PRACTICE TIMESTAMPS 0:15 Grounding before the day begins 0:45 Cat-Cow warm-up 1:28 Plank, Cobra, and Camel Pose 3:09 Core balance and supported Half Moon 3:37 Low Lunge and Half Split 4:49 Second-side balance and lunge 5:42 Standing morning flow 6:11 High Lunge, Warrior I, Warrior III, and Half Moon 7:35 Second-side standing flow 9:05 Child’s Pose and closing pause 9:19 “Healing” oracle card and reflection 11:34 Namaste 11:42 Closing thoughts Consider one experience that keeps pulling your attention backward. Can you release it—even for a moment—and feel the ground beneath you right now? Practice live with James every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. All things Daily Flow: https://linktr.ee/dailyflowyoga Daily Flow on YouTube: https://youtube.com/@dailyflowyoga Namaste.

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  • S1 · E129
    August 4 · 12 min

    Stay Grounded When Plans Change | 10-Minute Morning Yoga

    When frustration starts shaping your morning, return to what is steady: your feet, your breath, and the body you’re in. Watch the video version on YouTube: https://youtu.be/2VV3c4nE6vg This 10-minute audio yoga practice moves through grounding lunges, Triangle Pose, Half Moon, Standing Split, Boat, and Bridge. Let the movement help you build balance and presence—even when the day isn’t unfolding as planned. Today’s Yoga Wisdom Oracle card is “Ego”: “Beyond ego, the self calmly endures.” You don’t need to perform the practice perfectly. Move and breathe in a way that feels honest. That’s enough. Practice live every weekday at 8:00 a.m. Eastern: https://youtube.com/@dailyflowyoga Explore the Daily Flow video library: https://dailyflow.yoga/video All things Daily FLow: https://linktr.ee/dailyflowyoga Namaste.

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  • S1 · E128
    August 3 · 12 min

    10-Minute Morning Yoga to Feel Grounded, Open & Strong

    A quick note: I experienced an unexpected sound issue during today’s recording, so portions of the audio are less clear and consistent than usual. Thank you for your patience. You don’t need to follow every cue perfectly—simply move and breathe in a way that feels honest in your body. Begin the week with a 10-minute morning yoga practice to help you feel grounded, open, focused, and strong. Starting in Hero’s Pose, we establish a steady foundation before moving through twists, shoulder opening, lunges, Warrior I, and expansive side-body movement. Watch the video version: https://youtube.com/live/BCZicyaL08U TIMESTAMPS 00:00 Welcome and audio-practice reminder 00:16 Monday intention 00:42 Grounding in Hero’s Pose 04:14 Moving practice 05:19 Shoulder opening 05:32 Reverse twist 08:02 Standing practice 09:11 Runner’s lunge and Warrior I 10:22 Settle and reflect 10:48 Yoga Wisdom Oracle card 12:00 Final moments 12:18 Closing 12:51 Podcast outro TODAY’S ORACLE CARD Planting Seeds “To experience enlightenment, be enlightened.” Today’s reflection considers enlightenment not as something distant to achieve, but as something we can embody through the ways we process emotions, treat other people, and move through the world. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) I’m James Donegan, a New York City–based yoga teacher, accredited 500-hour yoga teacher, actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share these Daily Flow practices with you each weekday. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Daily Flow Yoga: https://dailyflow.yoga YouTube: https://youtube.com/@dailyflowyoga Video Library: https://dailyflow.yoga/video Instagram: https://instagram.com/dailyflow.yoga Daily Flow Updates: https://mailchi.mp/dailyflow/join-us If Daily Flow is helping you create a more consistent practice, please follow the podcast and leave a rating or review. It goes a long way toward helping others discover these practices. Namaste.

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  • S1 · E127
    July 31 · 14 min

    Clear the Mental Cobwebs | 10-Minute Morning Yoga

    Clear the mental cobwebs, energize your body, and ground yourself for whatever the day—or the weekend—has in store with this dynamic 10-minute morning yoga practice. We begin with a wide-legged warm-up before moving through a moon-salutation-inspired flow featuring Goddess, Triangle, Warrior II, low lunges, Half Splits, Skandhasana, and revolved lunges. Playful progressions include Half Moon, Side Plank, Malasana twists, and an optional Crow Pose. If you’re practicing with audio only, don’t worry about doing it perfectly. Move and breathe in a way that feels honest. That’s enough. Today’s oracle card is Chair — Fuel: “Your body and mind are a product of how you care for them.” What are you choosing to consume? What are you allowing into your mind, and what are you allowing to fuel you? You don’t have to take on every emotion, conflict, or source of noise simply because it appears in front of you. Watch the video version of this practice: https://youtube.com/live/_i6Qy2UtUjo Read the Daily Flow oracle-card blog post: https://dailyflow.yoga/the-yoga-of-picking-a-card/ Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Subscribe and join the community: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us Merchandise: https://dailyflow.yoga/shop Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, following the podcast or leaving a review helps others discover Daily Flow. Namaste.

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  • S1 · E126
    July 30 · 13 min

    10-Minute Morning Yoga for Energy | Full-Body Wake-Up Flow

    Wake up feeling stiff, sleepy, or short on energy? This audio-guided 10-minute morning yoga practice combines full-body stretching, gentle strength, and breath-led movement to help you feel more awake and prepared for the day. We begin with cat-cow before moving through plank, cobra, downward-facing dog, supported side plank, gate pose, lizard lunges, active high lunges, and gentle twists. The practice closes with a squat, boat pose, bridge pose, and focused core work. You don’t need to worry about doing everything perfectly—just move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card is “Your Heart Knows.” “The true self speaks through the heart. Pay attention and act on its guidance.” In the closing reflection, James considers intuition as the still, small voice of the deepest self—the inner wisdom that may recognize the right path before the logical mind fully understands it. Watch the practice on YouTube: https://youtube.com/live/K1J3Ohf5xw8 Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) I’m James Donegan, a New York City–based yoga teacher, accredited 500-hour yoga teacher, actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share these Daily Flow practices with you each weekday. Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Daily Flow Yoga: https://youtube.com/@dailyflowyoga Video Library: https://dailyflow.yoga/video Daily Flow Updates: https://mailchi.mp/dailyflow/join-us Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, please follow the podcast and leave a rating or review. It goes a long way toward helping others discover Daily Flow. Namaste. EPISODE TIMESTAMPS 0:00 Audio Introduction 0:16 Welcome & Morning Check-In 0:43 Cat-Cow 1:38 Plank, Cobra & Downward-Facing Dog 2:25 Supported Side Plank, Gate Pose & Right-Side Flow 4:55 Supported Side Plank, Gate Pose & Left-Side Flow 7:27 Lunges, Twists & Quad Stretches 9:09 Squat, Boat Pose & Core Work 10:09 Bridge Pose & Leg Lifts 11:04 Oracle Card 11:16 “Your Heart Knows” Reflection 13:02 Namaste & Closing 13:35 Podcast Outro

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  • S1 · E125
    July 29 · 13 min

    Sun Salutations to Wake Up and Focus | 10-Minute Morning Yoga

    The sun is up, but perhaps you’re still struggling to get moving. This audio-guided morning yoga practice returns to the basics with simple, breath-led Sun Salutations to help you wake up, focus your attention, and create steady energy for the day ahead. Practice with me on YouTube: https://youtube.com/live/hGVomHfLeB0 Move through three rounds of Sun Salutation A and two rounds of Sun Salutation B with minimal cueing and plenty of space for your breath. Don’t worry about matching every movement perfectly. What matters is that you’re with your breath, not that you’re with James. Today’s card is Training — Plank: “Settle the fluctuations of the mind with practice and detachment.” A distracted mind or an inflexible body does not disqualify us from yoga or meditation. That is why we practice. We take these few intentional minutes to train for the real world and prepare ourselves to show up more fully for our lives. 📚 Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate Link: https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) ✨ Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. 👉 Subscribe and join the community: https://youtube.com/@dailyflowyoga 🧘 Daily Flow Video Library: https://dailyflow.yoga/video 📩 Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us 🛍️ Merchandise: https://dailyflow.yoga/shop 🏝️ Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats 📸 Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste. Podcast Chapters 00:00 Welcome to the audio practice 00:16 The sun is up—but are you? 00:31 Returning to the basics 01:12 Breath and centering 01:17 Sun Salutation A: Round One 02:30 Sun Salutation A: Round Two 03:49 Sun Salutation A: Round Three 05:21 Sun Salutation B introduction 05:52 Sun Salutation B: Round One 07:40 Sun Salutation B: Round Two 09:26 The seed of Ten Minute Mornings 10:14 Oracle card: Training 10:35 Practice and detachment 11:48 Training for the real world 12:09 Namaste 13:01 Podcast closing

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  • S1 · E124
    July 27 · 10 min

    A Long Day Ahead? 10-Minute Morning Yoga to Ground and Reset

    When a long day stretches out ahead of you—and taking time for yourself is the last thing you feel like doing—that may be when those few minutes matter most. The YouTube Practice: https://youtube.com/live/o1SyAJMh5Aw This audio-guided 10-minute morning yoga practice begins with simple grounding and breath before moving through forward folds, Low Lizard, Malasana, High Lunge, Warrior II, gentle twists, Cobra, Downward-Facing Dog, and standing balance. Move and breathe in a way that feels honest. That’s enough. Today’s card is Unconscious: “Mindful actions of the higher path lead to contentment.” James reflects on pausing before reacting, considering the choices available to us, and deciding whether to face the day as a chore or receive it as a gift. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) All Things Daily Flow: https://linktr.ee/dailyflowyoga Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste. Podcast Chapters 00:00 Welcome to the audio practice 00:16 Making time before a long day 00:41 Grounding and standing warm-up 01:44 Low Lizard and Malasana 03:35 Warrior flow 06:36 Standing balance 07:38 Child’s Pose and closing 08:29 Oracle card: Unconscious 09:04 Choosing mindful action 09:45 The day as a chore or a gift

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  • S1 · E123
    July 24 · 14 min

    10-Minute Morning Yoga for Tight Back, Shoulders & Tired Legs

    Today’s audio-first practice is a full-body Friday yoga flow for a tight back, stiff shoulders, sore feet, and tired legs. We’ll begin with an active Child’s Pose and Puppy Pose to open the shoulders, upper back, and side body. From there, we’ll move through Warriors, Pyramid, Chair, Triangle, Figure Four, and optional standing balances before finishing with a simple legs-raised inversion. Choose the variations that support your body today. Keep both feet grounded, hug the knee instead of extending the leg, choose Triangle instead of Half Moon, or skip the vinyasa altogether. Don’t worry about doing it “right.” Move and breathe in a way that feels honest—that’s enough. Stay through the end for today’s card, Trust and Surrender, and a reflection on recognizing what is stable, receiving support, and remembering that you don’t have to do it all. 🎥 Watch today’s video on YouTube: https://youtube.com/live/ZWXMbl2COBc Today’s Practice 00:00 Audio Introduction 00:16 Welcome 00:38 Active Child’s Pose and Side-Body Stretch 01:42 Plank, Knees-Chest-Chin, and Downward Dog 02:25 Puppy Pose for the Shoulders and Upper Back 02:54 Downward Dog Split and Warrior Flow — Right 04:26 Puppy Pose 04:41 Downward Dog Split and Warrior Flow — Left 06:02 Standing Split, Figure Four, and Balance — Right 06:49 Warrior II, Half Moon, or Triangle — Right 07:19 Standing Split, Figure Four, and Balance — Left 08:19 Warrior II and Triangle — Left 08:50 Transition to the Floor 09:03 Simple Inversion for Sore Feet and Tired Legs 10:24 Closing and Card Pull 10:55 Today’s Card 11:20 Reflection on Trust, Surrender, and Support 13:28 Closing 13:58 Audio Outro Today’s Card Trust and Surrender “Humble yourself to the intelligence of life and allow it to guide you.” In our asana practice, we trust the floor and the mat. We connect to something stable and unmoving, and that support helps us find our own balance and grounding. Today’s invitation is to look for what is genuinely worthy of your trust—what is stable and steady—and allow yourself some measure of surrender. Maybe a lot. Maybe just a little more than you found before. You don’t have to do it all. Take a moment to recognize everything and everyone supporting you, and allow yourself to receive some of that support. All Things Daily Flow: https://linktr.ee/dailyflowyoga Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7

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  • S1 · E122
    July 23 · 14 min

    10-Minute Gentle Morning Yoga: Karma & Unclaimed Growth

    Today’s audio-first practice is a slow, easy morning yoga flow designed to help you ground, open the body, and become present before the coffee, emails, texts, and rest of the day take over. We’ll begin on all fours with cat-cow and calf stretches before moving through downward dog, lizard, Malasana, boat, bridge, Warrior I, pyramid, seated twists, and pigeon. Don’t worry about doing it “right.” Move and breathe in a way that feels honest—that’s enough. Stay through the end for today’s card, Karma, and a conversation about unrealized effort, unclaimed growth, and choosing one meaningful action for yourself. 🎥 Watch today’s practice on YouTube: https://youtube.com/live/VEM-9gquYXM Today’s Practice 00:00 Audio Introduction 00:16 Welcome 00:45 Cat-Cow and Spinal Warm-Up 01:45 Calf and Side-Body Stretch — Left 02:21 Downward Dog and Lizard — Right 03:13 Malasana, Boat, and Bridge 04:17 Calf and Side-Body Stretch — Right 04:49 Downward Dog and Lizard — Left 05:50 Malasana, Boat, and Bridge 06:41 Plank, Cobra, and Downward Dog 07:03 Warrior I and Pyramid — Right 07:39 Seated Twist and Pigeon — Right 09:01 Warrior I and Pyramid — Left 10:00 Seated Twist and Pigeon — Left 11:09 Closing and Card Pull 11:40 Today’s Card 11:53 Reflection on Karma Yoga 13:30 Final Thoughts Today’s Card Karma “Unlearned lessons and unrealized effort hold unclaimed growth.” Karma Yoga is the yoga of action—the practice of doing in the world alongside practices of stillness and meditation. Today’s invitation is to choose one thing you have been putting off that is genuinely for you: something connected to your health, career, or personal growth. Where there is unrealized effort, there may also be unclaimed growth. What will you do today? All Things Daily Flow: https://linktr.ee/dailyflowyoga Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7

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