Give yourself a little room to move, breathe, and notice how your body feels today. Join me for an energizing morning yoga flow that starts with seated stretches and builds into standing movement, with time afterward for an oracle card and reflection.
We begin with seated spinal movement, side bends, twists, Janu Sirsasana, and Stargazer’s Pose before moving through downward-facing dog and a standing sequence linking Chair, Diver’s Pose, Warrior I and II, wide-legged forward folds, and Triangle, with an optional Half Moon balance. Move with your breath, adjust as you need, and let your experience guide your practice.
Card Pull
Today’s card is “Reflection,” depicting Plow Pose, with the message: “Self-observation eases the journey of awakening.” I explore how yoga gives us an opportunity to experience the body from within, pay attention through familiar movements, and stay curious about what this moment holds. Today’s down dog is not yesterday’s down dog.
The movement portion finishes around 10:43; stay afterward for the card and reflection.
Chapters
00:00 Welcome and getting seated
00:27 Seated spinal movement, side bend, twist, and fold
02:10 Stargazer’s Pose and second-side seated sequence
04:00 Hand placement, plank, and downward-facing dog
04:49 Coming to stand: Chair and Diver’s Pose
05:49 Warrior flow, wide-legged fold, and Triangle
07:10 Standing sequence on the second side
08:33 Moving with the breath and optional Half Moon
10:46 Pause and rest
11:15 Reflection card: self-observation
11:36 Experiencing your body from within
12:54 Attention through familiar movement
13:37 Self-observation and self-discovery
15:07 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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Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero.
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If this practice was helpful, please like the video, subscribe, and share it with someone who might enjoy moving with us. Leave a comment or question—I’d love to hear how your practice felt today.
Namaste.