Looking for morning yoga that challenges your balance without chaturangas? Join me for a standing flow built around leg strength, steady focus and mindful transitions. We’ll move from chair into tree pose and warrior III, then explore warrior poses, pyramid, wide-legged folds and twists, and Skandasana—with an optional half moon progression in our final round.
We begin with seated cat-cow, a lifted-hip shoulder opener, boat pose and downward-facing dog before coming to stand. I offer options along the way, including keeping your toes grounded in tree and using blocks if you have them. Today’s Ten-Minute Mornings runs a little longer, with movement through about 13 minutes followed by our card and reflection.
Card Pull
Our card is “Freedom,” depicting crescent lunge, with the message: “Make a habit of empowerment.” For me, that begins with paying attention to another person’s experience. What have they come to do—and how can I help them leave feeling supported in taking their next step?
Chapters
00:00 A do-over and welcome
00:29 Seated cat-cow
01:11 Shoulder opener and boat pose
01:53 Downward dog and ragdoll
02:26 Introducing our flow without chaturangas
03:05 Chair, tree and warrior III: first side
04:17 Warrior poses, pyramid and wide-legged fold
05:53 Twist, Skandasana and triangle
06:53 Chair and second-side standing sequence
09:04 Wide-legged fold, twist and Skandasana
10:05 Flow again with optional half moon
12:57 Rest and settle
13:18 Freedom: make a habit of empowerment
15:57 Closing and Hello, Friends podcast update
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 enjoy practicing with me, please like this video, subscribe and share it with someone who would enjoy the practice. Leave a comment and let me know how those balance transitions felt today.
Namaste.