Take 10 minutes of slow-flow morning yoga to go inside before you have to go outside. Join me for this Friday Daily Flow Ten-Minute Mornings practice—a little time to move, breathe and pay attention to yourself before stepping into the rest of your day.
We begin with Cat–Cow, calf and side-body stretches, and knee-to-elbow movement on all fours. From there, we move through Downward-Facing Dog and low lunges before building a standing flow with high lunges, prayer twists, Warrior II, Peaceful Warrior and Extended Side Angle. Transitions through Malasana and Boat Pose bring us back through vinyasa before we return to standing and settle for reflection.
Card Pull
Today’s card is “Passion,” depicting a forward fold. Its printed message reads:
“Regular committed practice creates inspiration and energy.”
That brings me to the ways we look for motivation—and how a small, enjoyable action can help us begin. Read for five minutes. Listen to an audiobook. Pick up a paintbrush. Encouragement from others can be lovely, and we also need to keep showing up for and with ourselves. What’s something you care about that you could find a little pleasure in doing today?
Chapters
00:00 Go inside before you go outside
00:20 All-fours warm-up and Cat–Cow
00:57 Calf stretch, side-body stretch and knee-to-elbow movement
01:40 Down Dog Split and low lunge
02:27 Pause in Downward-Facing Dog
02:55 Return to all fours and the second side
05:03 Forward fold and rise to standing
05:26 Standing flow, lunges and twists
07:01 Boat Pose and return to flow
07:28 Second-side standing flow
08:34 Malasana, Boat Pose and vinyasa
09:12 Return to standing and settle for reflection
10:05 Passion card and reflection
12:33 Closing gratitude
13:03 Hello, Friends podcast announcement
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
The first episode of Hello, Friends with James Donegan arrives Sunday, October 4, featuring happiness strategist Monique Rhodes.
Hello, Friends with James Donegan
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Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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If you enjoy practicing with me, please like this video, subscribe and share it with someone who would appreciate a little morning yoga. Leave a comment and let me know what you’re working on—and what you enjoy about it.
Namaste.