Some days showing up is enough. If you’re looking for a little movement to start your morning, join me for core work, hip opening and a brief warrior flow. We’ll make room to breathe, explore a few transitions and build a little energy before heading into the day.
I begin with cat-cow, puppy pose and thread the needle to warm up the spine and shoulders. From there, we move through hovering-knee transitions into plank, lizard variations, malasana and boat pose before coming to standing for Warrior I, Warrior II, peaceful warrior and revolved lunges. I offer bent-knee options in boat and an alternative to the transition back onto all fours.
After the movement, settle onto your back or into a comfortable seat for today’s card and reflection.
Card Pull
Today’s card: Trust and Surrender
Depicted shape, as named in the practice: Child’s pose
Message: “Humble yourself to the intelligence of life and allow it to guide you.”
I reflect on the curiosity, creativity and trust of a child moving through the world—and on keeping our critical minds engaged. I find myself asking: What if I felt safe enough to take a risk, knowing I would be cared for? What would be different?
Chapters
00:00 Some days showing up is enough
00:13 Cat-cow and puppy pose
01:02 Thread the needle
02:05 Downward dog and hovering-knee plank transitions
02:40 Lizard, malasana and boat pose
03:59 Second side and core sequence
05:26 Come to standing
05:58 Standing flow: first side
07:24 Standing flow: second side
08:48 Settle into rest
09:23 Trust and Surrender: card and reflection
11:28 Namaste and closing
11:57 Hello, Friends podcast invitation
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
Hello, Friends with James Donegan
Find episodes and choose where to listen or watch:
https://dailyflow.yoga/hello-friends-podcast
Subscribe and join the community:
https://youtube.com/@dailyflowyoga
Explore Ten-Minute Mornings:
https://dailyflow.yoga/ten-minute-mornings
Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us
Merchandise:
https://dailyflow.yoga/merch
Corporate Retreats & Wellness Programs:
https://dailyflow.yoga/retreats
Instagram:
https://instagram.com/dailyflow.yoga
Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
Affiliate link—I may earn a commission from qualifying purchases:
https://amzn.to/4vXZ7v7
If this practice was useful, please like the video, subscribe and share it with someone who might enjoy moving with us. I’d love to hear what today’s reflection brought up for you.
Namaste.