Monday’s gonna Monday, but 10 minutes of yoga might help. Join me for a morning yoga flow focused on balance, strength and deliberate transitions, moving from figure-four chair into standing splits, through plank and into boat pose.
We begin with shoulder movement, forward folds and downward-facing dog, then work through calf stretches, malasana, reverse table and thread the needle. The standing sequence asks us to stay grounded while changing shape, with an optional big-toe hold in the final round. This is a fairly athletic practice: stay with your breath, use blocks for support where offered and take your vinyasa of choice.
Card Pull
Today’s card is “Now,” depicting seated lotus. Its message reads: “This moment is an opportunity to experience yoga.” After the movement, I reflect on yoga as a state of a quiet, steady mind—and offer a concrete practice for the rest of the day: three times today, plant both feet, take a deep breath and notice where you are.
You’re welcome to rest in a brief savasana or take a meditative seat for the reflection.
Chapters
00:00 Monday’s gonna Monday
00:14 Standing shoulder and spine warm-up
01:24 Plank and downward-facing dog
02:14 Calf stretch, side-body opening and malasana
03:29 Thread the needle
04:00 Cobra and second-side warm-up
06:02 Balance flow: figure-four chair, standing split and boat
08:39 Another round with an optional big-toe hold
10:58 Rest and the “Now” card
11:34 Reflection: yoga and a steady mind
12:21 Three moments to plant your feet and breathe
13:12 Namaste, conversation and podcast news
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
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How did those transitions feel? Leave a comment or ask a question—I love hearing from you. If you enjoy practicing with me, please like this video, subscribe and share it with someone who might enjoy the practice.
Namaste.