Wake up feeling stiff, sleepy, or short on energy? This 10-minute morning yoga practice combines full-body stretching, gentle strength, and breath-led movement to help you move through morning stiffness and feel more prepared for the day ahead.
We begin with slow cat-cow movements before building energy through plank, cobra, downward-facing dog, supported side plank, gate pose, lizard lunges, and active high lunges. The practice continues with quad and hip-flexor stretches, a supported squat, boat pose, bridge pose, and focused core work. Choose the version of each shape that supports your body today and let your breath guide the pace.
Our closing Yoga Wisdom Oracle card is “Your Heart Knows.” Its message invites us to notice the quiet voice of intuition—the deepest part of ourselves that may recognize the right path before the logical mind fully understands it.
Timestamps
0:00 Welcome
0:27 Cat-Cow
1:22 Plank, Cobra & Downward Dog
2:09 Supported Side Plank, Gate Pose & Right-Side Flow
4:39 Supported Side Plank, Gate Pose & Left-Side Flow
7:11 Lunges, Twists & Quad Stretches8:53 Squat, Boat Pose & Core Work
9:53 Bridge Pose & Leg Lifts
10:48 “Your Heart Knows” Card Reflection
12:46 Namaste & Closing
Oracle Card
Your Heart Knows“The true self speaks through the heart. Pay attention and act on its guidance.”
James’s reflection explores intuition as the voice of the deepest self—the quiet inner wisdom that asks us to pay attention, listen, and consider that wisdom may sometimes understand what knowledge cannot.
Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero.
https://amzn.to/4vXZ7v7
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Namaste.