When the morning doesn’t go to plan, a little movement can be a place to begin again. Join me for 10-Minute Morning Yoga with hip and shoulder stretches, a standing flow, and an invitation to find your balance—even when things feel a little off.
We begin with Cat-Cow and a flowing sequence through Plank, Downward-Facing Dog and hips to heels. Hip-opening lunges lead into standing shoulder stretches, Chair, Warrior One, Warrior Two, Triangle, wide-legged forward folds and Skandasana. In our final round, I offer Half Moon as an optional progression. Along the way, we explore how small adjustments can make a difference.
Card Pull
Today’s card is Equanimity, identified as Mountain Pose, with the message: “See clearly, act well, and walk the balanced path.” I reflect on what we give our attention to, the balance between inhale and exhale, and finding something solid to support us when balance is harder to find.
Chapters
00:00 When things don’t go to plan
00:29 Cat-Cow and flowing spinal movement
02:11 Hip-opening lunges and Cobra
03:32 Ragdoll, standing backbend and shoulder stretch
05:02 Chair, Warriors and Triangle: first side
06:03 Wide-legged fold and Skandasana
06:51 Standing sequence: second side
08:43 Flowing round with optional Half Moon
10:40 Rest and card draw
11:05 Equanimity: walking the balanced path
12:50 Namaste
13:02 Closing 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 comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero.
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If you enjoyed practicing with me, please like this video, subscribe and share it with someone who would welcome a little movement in their morning. Let me know in the comments how the practice went for you.
Namaste.