Prepare your body and mind for the week ahead with this 10-minute morning yoga flow. We begin with Cat-Cow and Thread the Needle shoulder stretches, build into Plank and Downward-Facing Dog waves, then move through High Lunges, prayer twists, Chair Pose and Diver’s Pose before bringing the sequence together.
This Monday practice isn’t about making glamorous shapes. It’s about moving and breathing until the body and mind begin to connect. Our closing reflection draws on Non-Grasping and asks what might change if we create the conditions for growth without clinging to a particular outcome.
Chapters
00:00 Welcome
00:30 Cat-Cow and shoulder-opening twists
02:44 Plank, Child’s Pose and Downward-Facing Dog
03:37 Forward Fold and standing stretches
04:53 Vinyasa, High Lunge and prayer twist
06:02 Chair Pose and Diver’s Pose
06:41 Second side
08:03 Full flow and Revolved Chair
09:30 Seated pause
10:14 Oracle card: Non-Grasping
14:51 Closing
Today’s Card Pull
Today’s card from the Yoga Wisdom Oracle Deck:
Non-Grasping
Depicted pose: Boat Pose with a toe bind
Printed message: “Cling not to outcomes. Life will unfold as it will.”
The physical bind offers a fitting illustration of non-grasping. Rather than forcing ourselves into someone else’s idea of what a yoga pose—or a life—should look like, we can establish a strong foundation, create supportive conditions and allow the next stage to unfold when we’re ready.
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
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Yoga Wisdom Oracle Deck
By Anthony Salerno
Artwork by Pablo Romero
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If this practice supports you, please like the video, subscribe to the channel and share it with someone who might enjoy beginning the week with us. I’d also love to hear how the idea of creating the conditions without clinging to the outcome resonates with you.
Namaste.