There’s not much funny about sleeping funny. If you’re waking up with a stiff neck or tight shoulders, join me for morning yoga that starts with seated stretches and gradually moves into a standing flow. We’ll make room to move, breathe and notice how things feel today.
I guide you through seated cat-cow, side bends, twists, eagle arms and neck stretches, followed by gentle hamstring folds and a seated variation of Happy Baby. Then we move through tabletop cat-cow, downward-facing dog, low lunges with an optional foot hold, wide-legged forward folds, Triangle and Warrior III with optional eagle arms. There’s a standing big-toe balance, too. Be comfortable in the wobble—I’m practicing right along with you.
This Ten-Minute Mornings session includes about 13½ minutes of movement, followed by our card reflection and closing.
Card Pull
Today’s card depicts reverse plank and offers the message: “Effort toward a valued goal brings fulfillment.” I reflect on how much fulfillment I find in showing up for these practices, even when the numbers are modest. Goals and deadlines have sometimes left me feeling defeated, but working toward something I value can be satisfying in itself. What’s like that in your life?
Chapters
00:00 Sleeping funny? Let’s move
00:21 Seated cat-cow, side bend and twist
01:57 Shoulder stretches, eagle arms and neck stretch
03:02 Gentle hamstring fold and seated Happy Baby
04:01 Seated sequence on the second side
06:22 Second-side hamstring fold and seated Happy Baby
07:23 Tabletop cat-cow and downward-facing dog
08:07 Forward fold and roll up to standing
08:50 Low lunge, optional foot hold and wide-legged fold
09:55 Triangle and standing balances
11:10 Standing flow on the second side
13:35 Rest and oracle deck introduction
14:21 Reverse plank card and fulfillment reflection
17:07 Closing intention and Namaste
17:22 Thank you and Hello, Friends preview
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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In the closing, I preview my conversation with my friend and fellow musician, Madipao, scheduled for Sunday, October 18.
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Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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If you enjoyed practicing with me, please like, subscribe and share this with someone who would welcome a little morning movement. Leave a comment, too—I’d love to hear what you’re working toward and what feels fulfilling along the way.
Namaste.