Having a slow start to Monday? Join me for 10-Minute Morning Yoga to begin the week with movement, balance and a little focused attention. I arrived feeling like I was on the struggle bus, and this practice gave me a chance to follow my own advice: make time for something that feels aligned with how I want to live.
We explore balance and core engagement first with knee-supported movements, then with standing variations—including Warrior III, knee-to-elbow movement, Triangle and Half Moon. I offer the option to return to the knees or repeat Triangle as we move through the standing sequence. We finish with squat twists, Boat, Bridge and Happy Baby, where I share a favorite teaching cue: press the heels up while drawing down with the upper body.
Stay for a moment of rest and a reflection from the Yoga Wisdom Oracle Deck. Today’s card is “Unconscious,” depicting Seated Wide-Legged Straddle (Upavistha Konasana). Its message is: “The mindful actions of the higher path lead to contentment.”
I reflect on making deliberate choices that align with our values, morals and ethics. For me, gossip is one example: wanting a laugh or a moment of connection can lead me to say something that doesn’t fit my values. When that happens, there’s another opportunity to pause, reflect, apologize when appropriate and make the next choice with more care.
Chapters
00:00 A Monday morning start
00:18 Grounding and standing warm-up
01:12 Plank, Cobra and Downward Dog flow
02:16 Knee-supported balance and core work
04:42 Standing balance: Warrior III, Triangle and Half Moon
06:59 Standing sequence on the second side
08:55 Malasana squat and twists
09:43 Boat and Bridge
10:16 Happy Baby: explore resistance and length
11:17 Rest and guided relaxation
11:59 Oracle card and mindful choices
15:09 Closing reflection and Namaste
15:28 Hello, Friends podcast update
My name is James Donegan and I am a yoga teacher, group fitness instructor, actor, singer, husband and dog dad living in New York City. Daily Flow Yoga + Meditation is a labor of love and is offered freely to all who are seeking.
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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If this practice is useful to you, please like, subscribe and share it with someone who would welcome some morning movement. Leave a comment, too: what helps you make choices that align with your values?
Namaste.