Start your morning with a little strength, balance, and focused attention. In this 10-Minute Morning Yoga practice, I’ll guide you through bridge work, standing twists, and a flowing sequence that invites you to notice where you’re grounded—and how you move from there. There’s no yardstick here: work with the body you have this morning.
We begin on our backs with bridge pose and optional one-legged bridges, paying particular attention to lowering the spine one vertebra at a time. Then we move through plank and downward-facing dog, side bends, high lunges, prayer twists, standing splits, Warrior II, triangle, and optional half moon. I offer alternatives along the way, including pyramid pose with both feet on the floor.
Card Pull
Our closing card is “Oneness,” depicting bridge pose, with the message: “Universal consciousness, infinite manifestations.” I reflect on our connection to other living things and the small ways we can practice care—starting with those who are easy to love, then gently extending that attention toward someone or something more challenging.
Chapters
00:00 Welcome and morning intention
00:12 Bridge pose and spinal articulation
01:09 Optional one-legged bridges
02:25 Transition to all fours, plank, and down dog
03:03 Moving between plank and down dog
03:31 Forward fold and standing alignment
04:26 Side bend and right-side standing flow
07:12 Side bend and left-side standing flow
09:56 Pause and rest
10:26 Oneness card and reflection
13:36 Closing thoughts and Hello, Friends update
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 today’s closing, I share a preview of my conversation with comedian Irene Bremis, coming Sunday, November 1.
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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 supports your morning, please like, subscribe, and share it with someone who might enjoy moving with us. I’d love to hear how the practice felt for you.
Namaste.