Woke up feeling awake… but not really awake? This 10-minute morning yoga practice gently wakes up your body with spinal mobility, hip openers, hamstring stretches, triangle pose, crescent lunges, and a simple standing flow to help you feel energized, grounded, and ready for the day.
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 here in New York, and I’m honored to share Daily Flow with you. Whether you’re brand new to yoga or have been practicing for years, I hope these short daily practices help you feel stronger, calmer, and more connected—on and off the mat.
Today’s Practice
00:00 Welcome & Today’s Focus
00:24 Cat-Cow Spinal Mobility
01:13 Cross-Body Hip Stretch
01:39 Lizard Twist
02:04 Wide-Legged Forward Fold
02:14 Triangle Pose
02:34 Crescent Lunge
02:53 Knees-Chest-Chin Flow
03:14 Second Side
05:29 Downward Facing Dog
05:45 Standing Flow Begins
06:28 High Lunge
06:41 Pyramid Pose
06:52 Warrior I
07:04 Warrior II
07:07 Peaceful Warrior
07:10 Extended Side Angle
07:15 Vinyasa
07:44 Second Side Flow
09:33 Child’s Pose
09:57 Today’s Oracle Card
Today’s Card
Unconscious
“The mindful actions of the higher path lead to contentment.”
Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero.
https://amzn.to/4vXZ7v7
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✨ Practice with me live every weekday at 8:00 AM Eastern.
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