Build core strength and explore hip-opening movement with me in this 10-Minute Morning Yoga practice. We begin seated, using hip lifts and a figure-four variation to connect strength with mobility, then move into lunges, twists and standing poses with attention to the support beneath our feet.
I’ll guide you through seated forward folds, gentle twists, downward-facing dog, high lunge, wide-legged forward folds, reverse triangle, triangle and warrior II before finishing with a grounding squat. There’s room to bend your knees, set your hips down and explore the movement without forcing a particular shape.
Card Pull
Stay after the movement for our card and reflection. Today’s card is “Truthfulness,” depicting a standing backbend, with the printed message: “Be a faithful servant of the truth.” I consider what it means to seek truth and let it guide my actions—beginning with how I treat others and myself.
Chapters
00:00 Core strength, open hips and intentional grounding
00:14 Seated hip lifts
01:11 Forward fold, twist and figure-four hip lifts
02:48 Second side: seated sequence
04:31 Downward-facing dog
04:58 Right-foot-forward lunge and twists
06:00 Wide-legged forward fold
06:48 Reverse triangle, triangle and warrior II
07:29 Plank, cobra and downward-facing dog
07:45 Left-foot-forward lunge and twists
08:51 Wide-legged forward fold
09:50 Reverse triangle, triangle and warrior II
10:34 Plank, cobra and downward-facing dog
10:50 Malasana squat and return to standing
11:24 Pause and settle
11:53 Truthfulness card and reflection
14:52 Closing blessing
15:05 Thank you and Hello, Friends podcast 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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Today’s card comes from the 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 joining us. Leave a comment and let me know what serving the truth means to you.
Namaste.