Start your morning with a flowing 10-minute yoga practice designed to bring your body online and guide your attention into the present moment. We’ll move through Bridge Pose, gentle forward folds, heart and shoulder openers, Chair twists, Warriors, Triangle Pose, revolved lunges, and an optional Half Moon balance for an energizing full-body reset.
If you’re waking up feeling scattered or already thinking about everything ahead, this practice offers a simple way to reconnect with your breath, move with intention, and choose where to place your focus. Stay through the closing reflection for a five-breath concentration exercise inspired by the “Enlightenment” card from the Yoga Wisdom Oracle Deck.
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Timestamps
00:00 Welcome and morning intention
00:29 Bridge Pose and spinal movement
01:41 Seated stretches and reverse tabletop
02:39 Cobra and Downward-Facing Dog
03:06 Forward fold and Mountain Pose
03:39 Shoulder opener, Chair Pose, and twist
04:25 Warrior, Triangle, and revolved lunge — first side
05:45 Warrior, Triangle, and revolved lunge — second side
06:45 Flowing twists and optional Half Moon balances
08:53 Oracle card reflection
09:18 Enlightenment and samadhi
10:04 Five-breath focus exercise
12:33 Closing and Namaste
Today’s Oracle 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 finding even one brief moment in which the fluctuations of the mind become still. James leads a simple concentration practice using a small visual detail and five intentional breaths.
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
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If this practice helped you feel more present, please like the video, subscribe, and share it with someone who could use a focused start to the day.
Namaste.