Practice your balance without forcing the shape. In this 10-Minute Morning Yoga practice, I build toward dancer pose with seated stretches, hip opening and standing balances, giving the preparation as much attention as the pose itself.
We begin with bent-knee forward folds and seated figure-four stretches, then move through a kneeling backbend preparation, lizard lunges and a standing sequence with high lunge, a balancing twist, dancer, warriors and triangle. There’s room to keep the knee bent, stay with a quad stretch or leave a hand grounded rather than reach for something that isn’t available today.
Card Pull
Today’s Yoga Wisdom Oracle card is “Training.” The depicted pose I name is plank, and its printed message reads: “Settle the fluctuations of the mind with practice and detachment.”
That leads me to reflect on how I meet a challenge. Can I soften my eyes, relax my jaw and let my breath settle while keeping energy where it’s needed? The point of practice is the practice.
Chapters
00:00 Welcome and seated forward folds
01:29 One-leg fold and right figure four
03:13 Second-side fold
04:13 Cat-cow and left figure four
05:09 Kneeling balance and lizard lunges
07:40 Standing flow toward dancer pose
09:38 Second-side standing flow
11:08 Rest and transition to the cards
11:48 Training: practice and detachment
14:07 Namaste and closing
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Hello, Friends with James Donegan
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Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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Namaste.