Open your hips, shoulders, and chest while building grounding, focus, and steady energy in this 10-minute Friday yoga flow. Today’s practice includes lunges, Warrior II, Peaceful Warrior, Extended Side Angle, Down Dog Split, and gentle backbends to help you release tension and step into the day with purpose.
🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation.
Today’s card pull: Healing — Resolve the past to free the present.
Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero.
https://amzn.to/4vXZ7v7
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TIMESTAMPS
00:00 Grounding + intention for the day
00:26 Mountain pose + breath awareness
01:35 Low lunge heart opening (right side)
02:20 Down Dog Split + vinyasa flow
02:42 High lunge heart opener
03:05 Low lunge neck release (left side)
04:17 High lunge + neck traction
04:49 Warrior II flow begins
05:17 Half bind side stretch
05:42 Hip-opening Down Dog Split
06:24 Peaceful Warrior flow
07:33 Warrior II → Extended Side Angle
08:12 Flip Dog option
08:47 Extended Side Angle (left side)
09:45 Card Pull: Healing
10:24 Resolve the past to free the present
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