Before the inbox fills and the day gets moving, make a little space for yourself. Join me for morning yoga focused on hips, hamstrings and standing balance, with time to notice your breath and how you’re arriving.
We begin on our backs with gentle traction, Bridge Pose, leg stretches, twists and Figure Four. From there, we move through Malasana and a standing forward fold before exploring standing knee hugs, High Lunge, Warrior Two, Peaceful Warrior and Extended Side Angle. We return to Warrior Three, with an optional Half Moon in the final round. Throughout, I offer reminders about grounding through the feet, keeping the thigh connected to the hip socket and finding a soft point of focus.
Card Pull
Our closing card is “Fuel,” depicting Chair Pose, Utkatasana. Its message is: “Your body and mind are a product of how you care for them. Garbage in, garbage out. You are what you eat. You are what you take in.”
Today I reflect on what we feed our minds: the media we consume, the arguments we enter and the messages we offer others. How can we stay aware of the world without getting pulled into a spiral? There’s room for discernment, positive input and compassion for people hearing a different set of messages.
This Ten-Minute Mornings practice runs a little longer today: about 11 minutes of movement, followed by the card reflection and a brief podcast update.
Chapters
00:00 A little space before a busy day
00:29 Reclined setup and Bridge Pose
01:46 Right-leg stretch, twist and Figure Four
02:52 Bridge and left-side stretches
04:48 Rocking into Malasana
05:26 Forward fold and Mountain Pose
06:29 Standing balance and warrior sequence: first side
07:43 Standing balance and warrior sequence: second side
09:24 Flow again with an optional Half Moon
11:07 Rest and draw a card
11:37 Fuel: what are you taking in?
15:34 Hello, Friends podcast update and closing
Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay.
Hello, Friends with James Donegan
Find episodes and choose where to listen or watch, including my conversation with happiness strategist Monique Rhodes:
https://dailyflow.yoga/hello-friends-podcast
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Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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If this practice was useful, please like, subscribe and share it with someone who would welcome a little space in their morning. I’d love to hear what you noticed—and what you’re choosing to fuel your day with.
Namaste.