When you want to feel a little more grounded, start with what touches the mat. In this 10-Minute Morning Yoga practice, I guide you through a steady flow with attention to your fingertips, knuckles and feet—the small points of contact that support how you move and balance.
We begin with cat and cow, then explore high lizard lunges, wide-legged forward folds, Warrior II, peaceful warrior, extended side angle and Skandasana. Supported side plank and supported half moon prepare us for a flowing sequence that includes standing half moon. Move with your own breath, adjust your stance and choose the variations that work for you today. Your practice is under no obligation to feel like yesterday’s.
Card Pull
Our closing card is “Balance” from the Yoga Wisdom Oracle Deck. I describe the depicted shape as a pistol squat; I’m unsure of its yoga pose name (Eka Pada Malasana?). The printed message reads: “Dedicate yourself to the spiritual and physical aspects of life.”
That invitation leads into a reflection on caring for both our physical bodies and our spiritual lives. Modifying a movement can be an act of care. So can meditation, journaling, a quiet walk—or the breath we take together.
Chapters
0:00 Find your footing
0:22 Cat and cow: ground through your hands
1:20 Downward dog and right-side sequence
4:06 Left-side sequence
6:57 Flowing sequence and half moon balance
9:15 Rest and transition to the card
9:35 Balance: physical and spiritual care
11:57 Closing breath and Namaste
12:17 Thank you and practice requests
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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Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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Namaste.