If your neck and shoulders feel tight when you wake up, join me for a morning yoga practice that starts with attention to those areas before moving into a Friday flow. Before you take care of everyone else, make a little time to move, breathe and notice what you need.
We begin with standing backbends, side bends and neck stretches, then explore thread the needle, puppy pose and child’s pose for the shoulders and upper back. Seated spinal twists, a variation of Marichyasana A and butterfly lead into downward-facing dog, high lunges and a brief flow through lunge twists, Malasana and boat pose. Follow your breath, use the offered variations and take your time with the transitions.
Our closing card is “Dharma,” depicting hand-to-big-toe pose, with the message: “Live your purpose and know contentment.” I reflect on my own calling to teach yoga and sing show tunes, and invite you to notice what feels natural and authentic in your life. If your purpose feels unclear, perhaps the next step is to pause, listen inward and take the step that feels right.
Chapters
00:00 Make time for yourself
00:21 Standing backbend and side bends
01:10 Neck and shoulder stretches
02:18 Tabletop twists and thread the needle
03:24 Puppy pose and child’s pose
04:05 Seated twists and forward folds
06:12 Butterfly pose
06:47 Downward dog and high lunges
09:16 Friday flow: lunge twists, squat and boat
11:26 Child’s pose and rest
11:49 Dharma: live your purpose
14:10 Closing and Hello, Friends podcast
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.
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 could use a few minutes for themselves. Leave a comment: where do you notice tightness when you wake up?
Namaste.