Tossed, turned, feeling stiff, and still wish you were asleep? This 10-minute morning yoga practice starts exactly there and builds into a steady Friday flow with Chair Pose, Diver’s Pose, Warrior I, Warrior II, Peaceful Warrior, Pyramid Pose, optional Half Moon, Side Plank, Standing Split, and a grounding card pull on freedom, empowerment, and what it means to move through the world together.
Hi, I’m James Donegan, a New York City–based yoga teacher (500-hour YTT), actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share Daily Flow, a 10-minute morning yoga practice designed to help you move, breathe, and begin again.
Today’s Practice
00:00 Welcome
00:29 Mountain Pose + foot activation
00:53 Shoulder rolls + overhead reach
01:17 Chest opener into Chair Pose
01:39 Diver’s Pose flow
02:08 Warrior I
02:39 Warrior II + Peaceful Warrior
02:47 Low Revolved Lunge
02:57 Pyramid Pose
03:27 Knees-Chest-Chin, Cobra + Down Dog
03:55 Chair + Diver’s Pose
04:07 Warrior I, Warrior II + Peaceful Warrior
04:47 Low Revolved Lunge
04:54 Pyramid Pose
05:28 Vinyasa + Down Dog
05:45 Down Dog Split to Chair
06:00 Friday flow begins
06:37 Extended Side Angle or Half Moon
07:03 Side Plank transition
07:28 Standing Split
08:00 Second side flow
09:08 One more Friday flow
10:51 Card pull + reflection
Today’s Card
Freedom
“Make a habit of empowerment.”
This card came up on Independence Day weekend, which made the message feel especially pointed: our personal freedom is tied to the empowerment and freedom of others.
Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
Affiliate disclosure: As an Amazon Associate, I earn from qualifying purchases.
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Practice more with me:
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Browse the video library: https://dailyflow.yoga/video
Private and semi-private yoga: https://dailyflow.yoga/private-yoga
Daily Flow merch: https://dailyflow.yoga/shop
Instagram: https://instagram.com/dailyflow.yoga