Give your hips and shoulders a little attention with this 10-Minute Morning Yoga practice. Join me for gentle movement, steady breathing, and a reminder to begin with the version of each shape that feels right for your body today.
We’ll warm up the spine and shoulders, explore Camel and Puppy Pose, stretch the calves and feet, and move through low lunges, wide-legged folds, and Skandasana lateral lunges. Then we’ll bring those movements into a flowing sequence with Warrior II, Peaceful Warrior, and Extended Side Angle. Throughout, I invite you to notice your experience from the inside: how you relate to your body matters more than making perfect shapes.
After movement, choose Child’s Pose, a comfortable seat, or a brief Savasana. Our closing card is “Connection,” depicting Dancer Pose, with the message: “Honor and respect all life, for we are all connected.” I reflect on dignity, care for human, animal, and plant life, and how we relate to people whose choices we find difficult.
Chapters
00:00 Welcome and intention
00:17 Standing shoulder warm-up and forward fold
01:18 Plank, Cobra, Camel, and Puppy Pose
02:21 All fours and calf stretch
03:08 Right-side lunge and lateral lunges
04:39 Downward-Facing Dog and second-side preparation
05:17 Left-side lunge and finding your own shape
07:24 Standing flow with Warrior II
10:09 Rest and check in
10:49 Connection card and reflection
13:14 Closing thoughts and Hello, Friends podcast
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:
Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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If this practice speaks to you, please like the video, subscribe, and share it with someone who might appreciate a little morning movement. Let me know in the comments what you noticed in your body—and what connection means to you today.
Namaste.