Find your balance and bring your attention into the morning with me. In this Daily Flow Ten-Minute Mornings practice, we’ll connect breath and movement, wake up the shoulders and spine, and build toward a standing balance that asks us to stay present. Feel your feet on the floor and your breath in your body—and give yourself room to practice at your own pace.
We’ll begin with bridge, reverse tabletop and cat-cow before moving into standing folds, low lunges and half splits. Warrior III, Warrior I and revolved triangle prepare us for an optional transition into revolved half moon. You can repeat the earlier sequence instead, use blocks, and take the time you need. We don’t have to be in perfect unison.
Card Pull
After the movement, today’s card is “Reflection,” depicting Plow Pose. Its printed message is: “Self-observation eases the journey of awakening.” I reflect on how teachings become meaningful through our own attention, integration and experience. Before moving into your day, take a moment to ask: What do I need? What am I looking for?
Chapters
00:00 Welcome and bridge pose
01:06 Spinal rocking, reverse tabletop and cat-cow
02:11 Plank, downward-facing dog and standing warm-up
04:08 First side: lunge, half split and standing balances
06:27 Second side: lunge, half split and standing balances
08:46 Optional revolved half moon sequence
11:31 Rest and a moment to check in
12:01 Reflection card and learning from within
14:04 Closing blessing
14:15 Community and Hello, Friends podcast
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 ORACLE DECK
Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
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If this practice supports your morning, please like the video, subscribe, and share it with someone who might enjoy practicing with us. Let me know how that balance transition went—and what you noticed when you paused to reflect.
Namaste.