Give yourself a little time to move before the day gets busy. Join me for 10-Minute Morning Yoga with neck and shoulder stretches, chest opening and a flowing standing sequence. I woke up with a stiff neck myself, so we begin with time to explore those areas before moving into balance and stronger, breath-led movement.
We start on our backs with Bridge Pose, then move through seated neck and shoulder stretches, Downward-Facing Dog, a Malasana squat and standing side bends. From there, we explore Camel and Puppy Pose before linking Warrior III, Humble Warrior, Skandasana, a low revolved lunge and optional Side Plank. We revisit the standing sequence with one breath per movement, then settle into rest. Max makes a few appearances along the way.
Card Pull
Stay for today’s “Fuel” card, which I identify as depicting Chair Pose. Its message reads: “Your body and mind are a product of how you care for them.”
That message leads me into a reflection on ahimsa, or non-harming: noticing our words, actions and what we take in. I share why I chose to be vegan, acknowledge the ways I’m still learning, and invite a moment of awareness and gratitude before our next meal. These are choices to consider for ourselves, with room for honesty and imperfection.
Read my blog post, The Yamas: Ahimsa
Chapters
00:00 Make time for your morning practice
00:21 Supine setup and Bridge Pose
01:34 Seated shoulder and neck stretches
02:32 Plank, Downward Dog and Malasana
03:19 Standing side bends
03:52 Vinyasa, Camel and Puppy Pose
05:09 Right-side warrior and balance flow
06:56 Left-side warrior and balance flow
09:08 One breath, one movement
11:05 Rest and card pull
11:45 “Fuel” card and message
12:09 Ahimsa: what we take in and put out
14:31 Namaste and closing
14:43 Hello, Friends podcast announcement
My name is James Donegan and I am a yoga teacher, group fitness instructor, actor, singer, husband and dog dad living in New York City. Daily Flow Yoga + Meditation is a labor of love and is offered freely to all who are seeking.
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
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Hello, Friends with James Donegan
My first interview episode, featuring happiness strategist Monique Rhodes, premieres Sunday, October 4, 2026. I hope you’ll join us.
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Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno.
Artwork by Pablo Romero.
Oracle deck affiliate link:
https://amzn.to/4vXZ7v7
If you enjoy practicing with me, please like this video, subscribe and share it with someone who would appreciate a little morning movement. Leave a comment or ask a question—I’d love to hear how the practice felt for you.
Namaste.