🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), Equinox instructor, and creator of Daily Flow Yoga—helping you build a sustainable, no-nonsense mindfulness practice.
Just 10 minutes to ground, open up the body, and move with intention before your day begins.
We start seated with focused shoulder and spinal work—cat/cow variations, side bends, twists, and eagle arms—to wake up the upper body. From there, we move into quadruped and downward dog, building heat with lunges, lizard variations, and wide-legged folds.
The practice builds into a steady standing sequence—Warrior I, Warrior III, Skandasana, and revolved lunges—linked together into a continuous, usable flow. Nothing rushed. Just clean transitions, strong footing, and breath that keeps everything organized.
⸻
Timestamps:
00:00 Ground, energize, start the day
00:16 Seated spinal warm-up (cat/cow + shoulder work)
01:05 Add arms (T-shape shoulder opening)
01:28 Side bend (right side)
01:42 Side bend (left side → twist)
02:05 Shoulder stretch + eagle arms
02:43 Fold forward → open arms
02:57 Side bend (left side)
03:10 Side bend (right side → twist)
03:38 Shoulder stretch + eagle arms (second side)
04:14 Fold forward → release
04:21 Transition to hands and knees (quadruped)
04:32 Cat/Cow with shoulder rotation
04:52 Plank → knees, chest, chin
05:00 Baby cobra → downward dog
05:37 Low lizard lunge (right side + optional quad stretch)
06:06 Wide-legged forward fold (side to side)
06:56 Warrior I (right side) → vinyasa
07:24 Downward dog reset
07:55 Low lizard lunge (left side + optional quad stretch)
08:18 Wide-legged fold → Skandasana flow
08:41 Warrior I (left side) → vinyasa
09:15 Flow sequence begins (Warrior I → Warrior III → Skandasana → revolved lunge)
10:00 Second side flow (Warrior I → Warrior III → Skandasana → revolved lunge)
10:21 Seat → close with intention
⸻
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
👉 Subscribe on YouTube: https://youtube.com/@dailyflowyoga
🧘🏻 The Daily Flow Video Library — save favorites and find what you need:
https://dailyflow.yoga/video
📩 Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us
🌟 Practice one-on-one with me:
📸 Instagram:
https://instagram.com/dailyflow.yoga