🧘🏻 James Donegan, NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga. Calm, focused, no-gimmick practices to help you move, breathe, and think more clearly.
In just 10 minutes, we ground, rise, and step into the day with intention. We begin with gentle hip opening and spinal movement to wake up the body—especially helpful if you’re coming in tight from sleep—before building into standing balance and steady transitions like Pyramid and Tree.
This is about finding that balance between ease and energy—enough effort to feel awake, not so much that it turns into tension.
Timestamps:
00:00 Grounding + intention
00:05 Cat–Cow + spine + hip opening
01:15 Side body + hips opening
02:30 Down Dog + lunge prep
03:30 Wrist + shoulder reset
04:30 Second side + hip opening flow
05:45 Pyramid → Tree (balance work)
07:00 Tree → twist → Wild Thing
08:10 Flow progression (balance + transitions)
09:45 Child’s Pose + reset
10:05 Closing reflection
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube, or join anytime on replay.
👉 Subscribe on YouTube: https://youtube.com/@dailyflowyoga
🧘🏻 The Daily Flow Video Library — save favorites and find what you need:
https://dailyflow.yoga/video
📩 Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us
🌟 Practice one-on-one with me:
📸 Instagram:
https://instagram.com/dailyflow.yoga