If you’re ready to move, stretch and find your footing for the day, join me for this 10-minute morning yoga flow. On Fridays we flow, and today’s vinyasa practice brings together grounding through the feet, standing twists and full-body movement as we head into the weekend. Follow your own breath throughout: your breath always matters more than my cue.
We begin on all fours, move through plank, downward-facing dog and ragdoll, then build a sequence with crescent and high lunges, prayer twists, pyramid pose, warrior poses, extended side angle and side plank. I offer options along the way, including lowering a knee in side plank and choosing the vinyasa that works for you. After moving through both sides, we repeat the sequence with more flow before pausing to notice the breath and body.
Card Pull
Today’s Yoga Wisdom Oracle card is “Connection,” depicting Dancer pose. Its printed message is: “Honor and respect all life, for we are all connected.” I reflect on finding small points of connection with people whose values differ from ours—sometimes through something as simple as a shared love of dogs. You don’t have to be someone’s best friend to recognize your shared humanity.
Chapters
00:00 Welcome: on Fridays we flow
00:17 All-fours warm-up
00:53 Plank, downward dog and ragdoll
01:38 First side: lunges, twists and standing flow
03:03 Second side: lunges, twists and standing flow
05:13 Follow your breath: flowing round
07:02 Return to mountain and pause
07:26 Connection card and reflection
09:29 Closing, community polls and 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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Yoga Wisdom Oracle Deck by Anthony Salerno
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. Leave a comment with shapes or areas you’d like to explore, and check the YouTube community polls to help shape future practices.
Namaste.