Build core strength, balance, and control in this 10-minute morning yoga flow. We move from seated core activation into vinyasa transitions, malasana work, and optional crow pose prep—steady, progressive, and never rushed.
🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation.
Hello friends. Today’s practice starts low and focused—core, shoulders, and spinal strength—then gradually builds into flowing transitions and balance work. You’ll revisit boat pose, explore reverse plank/tabletop, and connect that core engagement into malasana and crow prep. Nothing fancy, just clean, repeatable work that actually builds skill.
TIMESTAMPS
00:00 Intro + intention
00:16 Seated setup + reverse table warmup
01:09 Boat pose progression (bent → straight legs)
01:44 Reverse plank hold + core work
02:35 Rock forward to plank + first vinyasa
03:00 Down dog → forward fold → return to boat
03:52 Boat → chaturanga option
04:21 Hop/float attempts → core integration
05:02 Reset in down dog + breath
05:20 Malasana (yogi squat) + twist
06:05 Rise → fold → vinyasa
06:50 Second side twist + flow
07:05 Crow pose prep (core + arm balance setup)
08:36 Final flows + vinyasa
09:05 Seated + oracle card pull (Balance)
10:50 Closing reflection + outro
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
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