Looking for more steadiness in your standing balances? Join me for morning yoga focused on the transition from Warrior III to standing split. We explore how these shapes feel different, using active feet, attention to the thighs and a soft point of focus. You can release your hands, bring them to the floor or use blocks as you practice.
We begin with seated spinal movement, pelvic tilts and twists, then explore a lifted-heart balance before moving through plank and downward-facing dog. Our standing sequence includes Warrior I, pyramid, Warrior III, standing split, Warrior II and triangle, with an optional half moon in the second round. There’s room for a wobble, an imperfect attempt and whatever support serves you today.
Card Pull
Today’s card is “Temperance,” depicting a seated spinal twist. Its message is: “Answer the call of your soul.” I reflect on the steadiness of the deepest Self while feelings move through us. Feelings matter. Our intention is to notice them without immediately needing to change them, making room for observation and presence.
This Daily Flow Ten-Minute Mornings episode includes approximately 13 minutes of movement, followed by the card reflection and closing.
Chapters
00:00 Welcome and today’s practice
00:23 Seated grounding, spinal movement and pelvic tilts
01:48 Seated twists
02:15 Seated balance with a lifted heart
02:55 Plank and downward-facing dog
03:55 Standing warm-up and vinyasa
04:32 Right side: pyramid, Warrior III and standing split
06:13 Warrior II, triangle and vinyasa
06:53 Left-side standing sequence
09:42 Warrior III versus standing split: feeling the difference
10:15 Second round with optional half moon
13:28 Settle for the card
13:41 Temperance: Answer the call of your soul
16:30 Today’s intention: notice the feeling
17:22 Thank you and Hello, Friends
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
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 this practice was useful, please like, subscribe and share it with someone who might enjoy practicing with us. Let me know what you noticed in the transition from Warrior III to standing split—or how today’s intention goes for you.
Namaste.