Video Category: Brief (Over 5 Minutes)

Hips & Shoulders

Go Inside

Start with Intention

Balance + Focus

Loosen Up

Ready for it All

Shoulder Wake-Up

Gentle Morning Yoga

Moon Salutations

Concentrated Balance

Practice your balance and start your morning with movement, breath and attention. In this 10-Minute Morning Yoga practice, I guide you from grounding breathwork into lunges, twists and a standing balance sequence that moves from pyramid to standing split to half moon. Let go of any need for perfection, find a point of focus, and […]

Slow Your Flow

Does vinyasa yoga sometimes feel rushed? In today’s 10-Minute Morning Yoga practice, I explore how a steady four-count breath can guide Sun Salutations A and B. We start by counting the breath, add movement, then practice trusting our own breathing—even when it doesn’t line up exactly with the teacher’s cues. We move through forward folds, […]

Low Back & Hips

Waking up with stiffness in your hips or low back? Join me for 10-Minute Morning Yoga, starting on our backs with gentle movement before building into a more active flow. You don’t have to feel ready for the whole day. Let’s begin by moving, breathing and paying attention to what we need. We’ll explore Bridge […]

Practice Anyway

When you’d rather do anything but ten minutes of yoga, try ten minutes of yoga. Join me for a morning yoga flow that gives us room to find our footing, explore balance and move with the breath—without needing every shape to be perfect. We begin with Cat–Cow, Downward-Facing Dog and standing side bends before exploring […]

Open Shoulders + Better Balance

Give your shoulders some room to move and bring your attention into balance. Join me for 10-Minute Morning Yoga, beginning with a slow spinal warm-up before moving into shoulder and neck stretches, standing poses and a balance sequence. Today’s video includes about 10 minutes of movement, followed by our card and reflection. We begin on […]

Grounded for the Week

If Monday is already starting to Monday, join me for 10-minute morning yoga to practice feeling grounded, focused and present for whatever the day—or the week—might bring. We’ll move together for about ten minutes, then stay for an oracle card and a reflection on truthfulness and kindness. We begin in Hero’s Pose, with options to […]

Explore Balance

Grounded First

Before the world starts pulling you in a million different directions, join me for 10-minute morning yoga to ground, open and arrive in your day with intention. We’ll pay attention to how we connect with the mat, then carry that awareness into standing balance. We begin by exploring Cat and Cow deliberately before flowing between […]

Yoga in Paradise

Let’s explore your balance with a 10-minute morning yoga flow that asks both legs to participate. I’ll guide you through twisting Chair Pose, standing splits and Dancer Pose, with time to notice your breath and decide how you want to arrive in your day. I recorded this practice in the jungle at Palmaïa – The […]

Grounding in Paradise

Find your balance with this 10-minute morning yoga flow, filmed on the sand for our final morning in paradise. Join me for standing balances, hip stretches and flowing movement as we explore how to find our footing—wherever we happen to be practicing. I recorded this practice at Palmaïa – The House of AïA in Playa […]

Build Strength

Looking for a morning yoga practice with a little more strength work? Join me for 10-minute morning yoga with Chaturangas, half-boat core work and a flowing Warrior sequence. We’ll move with the breath, build some heat and make room for a quieter moment afterward. I’ll start with Cat–Cow and wrist preparation before moving into plank, […]

Start Your Day on Purpose

Start your day on purpose with this 10-minute morning yoga practice for grounding, balance and mindful movement. We’ll connect breath and movement to help you arrive in the present moment and carry a clearer sense of intention into the day ahead. We begin by grounding in Mountain Pose before opening the neck, shoulders and back. […]

Grounded & Intentional

Wake up your spine, ground your body, and meet the day with intention in this 10-minute morning yoga flow. This short practice begins on the back with gentle spinal traction and Bridge Pose, then moves through Cat-Cow, Downward-Facing Dog, standing folds, Crescent Lunges, twists, optional quad stretches, and a flowing High Lunge sequence. Today’s Yoga […]

Prepare Body & Mind for the Week

Prepare your body and mind for the week ahead with this 10-minute morning yoga flow. We begin with Cat-Cow and Thread the Needle shoulder stretches, build into Plank and Downward-Facing Dog waves, then move through High Lunges, prayer twists, Chair Pose and Diver’s Pose before bringing the sequence together. This Monday practice isn’t about making […]

Ground Down & Feel Lighter

Ground down to feel lighter in this 10-minute morning yoga flow for balance, stability and energy. On Fridays we flow—and today we use a strong connection through the feet, hands, legs and core to create more length, freedom and lightness throughout the body. We begin with a standing warm-up before moving through Plank, Downward Facing […]

Activate Your Core

Activate your core and wake up your whole body with this 10-minute morning yoga practice. We’ll combine focused core work with hip opening, spinal movement and breath to help you begin the day feeling steady, present and awake. We begin with Cat and Cow before moving through Plank, Cobra and Downward-Facing Dog. Low lunges, gentle […]

Energy Boost

Need a gentle way to wake up without rushing? This 10-minute morning yoga flow will help you boost your energy, ground your focus and prepare for whatever the day might hold. We begin slowly—because sometimes the fastest way to wake up is to slow down. We’ll warm the spine with Cat and Cow, activate the […]

Quiet Your Mind

Quiet your mind and wake up your whole body with this 10-minute morning yoga flow for focus and mental clarity. We begin gently with standing folds and low lunges to activate the spine, open the hips and connect to the core before building into a stronger, breath-led sequence. The flow includes plank, Chaturanga, Upward-Facing Dog, […]

Grounded for the Day

Begin your day feeling grounded, open and connected with this 10-minute morning yoga flow. We start on the back with a gentle bridge and back-body release, then move through Cat-Cow, Downward-Facing Dog, Lizard Pose and a forward fold before building into an energizing standing sequence. High Lunges, twists, Warrior II, Triangle, Skandasana and Side Plank […]

Energizing Full-Body Flow

You made it through the week—now let’s move, breathe and build some energy with an invigorating 10-minute morning yoga flow. This full-body practice combines shoulder and chest opening with a progressive standing sequence to help you feel awake, balanced and ready for Friday. We begin with a gentle neck and shoulder release before flowing through […]

Get Steady

Find your balance and begin the day feeling grounded with this energizing 10-minute morning yoga flow. We’ll open the shoulders and side body, move through twists and standing balances, and practice staying steady—even when we wobble. The sequence builds through Downward-Facing Dog, High Lunge twists, Standing Split and Tree Pose, with options to explore Revolved […]

Stay Present

When life feels challenging—or things simply don’t go according to plan—this 10-minute morning yoga flow is an invitation to stay present rather than chase perfection. We’ll connect breath and movement while building focus through Warrior II, Triangle Pose, wide-legged forward folds and standing twists. The practice becomes a reminder to notice what is happening in […]

Stop Overthinking & Just Move

Move, stretch, and let go of making your yoga practice look perfect. This playful 10-minute morning yoga flow invites you to get out of your head, reconnect with your body, and experience each shape without worrying about how it appears. We begin standing and move through low lunges, Lizard Lunge twists, Malasana, and steady vinyasas. […]

Practice Anyway

When the last thing you want to do is yoga, maybe that is the best time to begin. This 10-minute morning yoga practice meets you in that unmotivated moment with steady breath, spinal movement, and a flowing sequence that helps you show up without waiting to feel ready. We begin on all fours with Cat-Cow […]

Grounded & Balanced

The day is going to start with you or without you. Wouldn’t you rather be there for it? This 10-minute morning yoga practice begins with firm grounding and simple lunges before building into an energizing flow with Downward-Facing Dog splits, high lunges, prayer twists, Wild Thing, and optional revolved half moon. Each round invites you […]

Hips & Hamstrings

Did the morning come too early? This 10-minute morning yoga practice helps you begin gently, wake up your body, and build steady energy through breath-led movement. We start with grounding and an active Child’s Pose before moving through Downward-Facing Dog, low lizard, wide-legged forward folds, Warrior I and II, and pyramid variations. The sequence then […]

Morning Grounding

Before to-do lists, emails, phone calls, and meetings take over, give yourself 10 minutes to feel grounded. This morning yoga flow begins with gentle spinal movement before progressing into an energizing sequence of standing poses, twists, and mindful transitions. Move through Cat-Cow, Downward-Facing Dog, Goddess Squats, Triangle, Revolved Triangle, Warrior II, Peaceful Warrior, and Extended […]

Grounded & Focused

Ground your body, open your heart, and sharpen your focus with this 10-minute morning yoga practice. This full-body flow begins with gentle bridges, hip openers, and twists before building into Humble Warrior, Warrior III, and Skandasana—helping you create strength, space, and steadiness before the day begins. If your morning already feels rushed, this practice is […]

Clear Mind. Calm Focus.

Start your morning with a flowing 10-minute yoga practice designed to bring your body online and guide your attention into the present moment. We’ll move through Bridge Pose, gentle forward folds, heart and shoulder openers, Chair twists, Warriors, Triangle Pose, revolved lunges, and an optional Half Moon balance for an energizing full-body reset. If you’re […]

Energizing Hip Mobility Flow

If you woke up feeling stiff, tired, or not quite ready to begin the day, this 10-minute morning yoga practice will help you gently wake up your body and reconnect with your energy. We’ll move through bridge pose, spinal twists, hip-opening stretches, Wild Thing, Cow Face Pose, Eagle Pose, and an energizing standing flow. This […]

Balance Through Uncertainty

Before the emails, deadlines, and unknowns of the day begin, take 10 minutes to ground yourself in what is stable, reliable, and true. This energizing morning yoga practice combines mindful movement, gentle backbends, and balancing poses to help you arrive in the present moment feeling steady and ready. We move through Cat-Cow, Cobra, Camel, low […]

Stay Grounded When Plans Change

When plans change or frustration starts shaping your morning, this 10-minute morning yoga practice will help you reconnect with what is steady. Move through grounding lunges, Triangle Pose, Half Moon, Standing Split, Boat, and Bridge while building balance, strength, and presence. If your day has already gone sideways—or your mind is busy making stories about […]

Grounded, Open & Strong

Audio Issues Today ** Sorry! Start your week with this 10-minute morning yoga practice to feel grounded, open, and strong. Beginning in Hero’s Pose, we create a steady foundation before moving through twists, shoulder-opening movements, lunges, Warrior I, and expansive side-body work to help you meet the week with focus and intention. This short practice […]

Clear Your Mind & Body

Clear the mental cobwebs, energize your body, and ground yourself for the day ahead with this dynamic 10-minute morning yoga flow. This Friday practice moves through grounding standing poses, balancing shapes, twists, hip-opening squats, and optional arm balances to help you feel awake, focused, and ready for whatever the day—or the weekend—has in store. Beginning […]

Full-Body Wake-Up Flow

Wake up feeling stiff, sleepy, or short on energy? This 10-minute morning yoga practice combines full-body stretching, gentle strength, and breath-led movement to help you move through morning stiffness and feel more prepared for the day ahead. We begin with slow cat-cow movements before building energy through plank, cobra, downward-facing dog, supported side plank, gate […]

Sun Salutations A & B

The sun may be up, but perhaps you’re still struggling to get moving. This 10-minute morning yoga practice returns to the basics with simple, breath-led Sun Salutations designed to help you wake up, focus your attention, and create steady energy for the day ahead. We’ll move slowly through three rounds of Sun Salutation A and […]

Long Day Ahead…?

When a long day stretches out ahead of you, taking time for yourself can feel especially difficult—and especially important. This 10-minute morning yoga practice offers a grounded, energizing reset to help you reconnect with your breath, awaken your whole body, and step into the day with greater strength and presence. We’ll move through low lizard, […]

Tight Back, Shoulders & Tired Legs

Tight back, stiff shoulders, sore feet, or tired legs? This 10-minute morning yoga practice combines upper-body opening, full-body movement, standing balance, and a simple inversion to help you feel more spacious, grounded, and awake. We begin with an active Child’s Pose and Puppy Pose to create space through the shoulders, upper back, and side body. […]

Full-Body Stretch

Start your day with a slow, easy yoga flow designed to create space through the spine, calves, hips, chest, and hamstrings. We begin on all fours with cat-cow and calf stretches before moving through lizard, Malasana, boat, bridge, Warrior I, pyramid, seated twists, and pigeon. Nothing fancy today—just a pleasant full-body stretch, steady grounding through […]

Strong Legs + Balance

Build strength, balance, and grounded energy with a 10-minute morning yoga practice focused on the legs, hips, hamstrings, and spine. We begin standing with a wide-legged warm-up, Malasana, chair, and diver’s pose before moving through crescent lunges, pyramid, twists, standing splits, and an optional revolved half moon. This practice is designed to wake up the […]

Stiff Low Back & Tight Hips

Ease morning stiffness with a 10-minute yoga practice focused on the low back, hips, hamstrings, and spine. We begin on the floor with gentle traction, figure-four stretches, bridge, and cat-cow before building into downward dog, Malasana, chair, high lunges, and standing figure-four balance. This practice is designed to help you feel more grounded, mobile, and […]

Build Strength, Balance & Focus

Start your week with a balanced 10-minute morning yoga practice that builds strength, improves mobility, and sharpens your focus. We’ll move through cat-cow, dolphin pose, lunges, twists, half splits, standing balance, Warrior variations, and standing splits before closing with a reminder to simply live the best you can in each moment. Whether Monday has you […]

Wrist-Friendly Flow

Looking for a morning yoga practice that doesn’t require down dog, chaturanga, or spending time on your hands? Today’s 10-minute standing yoga flow builds strength, balance, mobility, and flexibility using Warrior I, Warrior II, Triangle, Goddess, Half Moon, Warrior III, and Dancer Pose—while keeping weight off your wrists. Whether your wrists are feeling sensitive, you’re […]

Balance, Core Strength & Twists

Wake up with a 10-minute morning yoga practice that builds balance, core strength, and mobility through gentle backbends, bridge pose, twists, chair pose, and standing balance work. This all-levels flow helps improve stability, focus, and body awareness while easing stiffness and preparing you for the day ahead. I’m James Donegan, an accredited 500-hour yoga teacher […]

Athletic Recovery Flow

Sore after cardio, strength training, or a tough workout? This 10-minute yoga recovery flow releases tight hips, hamstrings, quads, IT bands, and your back with gentle stretches, bridge pose, lizard variations, wide-legged folds, and a grounding malasana squat. If yesterday’s workout left your body talking back, this practice is a great way to recover and […]

Hips, Hamstrings & Spine

Some mornings arrive before you’re ready for them. This 10-minute morning yoga practice gently wakes up the body with forward folds, low lunges, half splits, wide-legged folds, Warrior II, Triangle, and a simple flowing sequence to loosen tight hips, hamstrings, and your spine. It’s an accessible full-body reset to help you move into the rest […]

Wake Up, Build Strength & Find Balance

Start your Monday with a 10-minute yoga practice that builds strength, balance, and focus without rushing. Today’s flow opens the side body, moves through Warrior I, Warrior II, Triangle, optional Half Moon, Side Plank, and Warrior III before settling into stillness with an intention from the Yoga Wisdom Oracle Deck. Whether you’re easing into the […]

Slept Funny?

Wake up with a stiff neck, tight back, or sore shoulders? This 10-minute morning yoga practice is designed to help you gently release tension, mobilize your spine, and get your whole body moving before the day begins. We’ll flow through spinal waves, Down Dog, hip-opening lunges, Warrior poses, and Warrior III to leave you feeling […]

Full Body Wake-Up

The coffee might not have kicked in yet, but your body still deserves to move. In today’s 10-minute morning yoga practice, we’ll gently wake up the shoulders, spine, hips, and legs before flowing through High Lunge, Warrior II, Triangle Pose, Flying Warrior, and the option for Half Moon. It’s an energizing, accessible flow designed to […]

Travel Stiffness Reset

Slept in a hotel, woke up in a different time zone, or just feeling out of your routine? This 10-minute morning yoga practice is designed to help you reconnect with your body through a full-body vinyasa flow. We’ll build from simple mobility into Warrior I, Warrior II, Peaceful Warrior, Extended Side Angle, Goddess, twists, and […]

Stiffness, Strength & Focus

Move through stiffness, noise, and morning fog with this 10-minute morning yoga flow for strength, mobility, and focus. Today’s practice begins with low crescent lunges, half splits, lizard lunges, and hamstring opening before building into a stronger standing flow with Warrior 2, Peaceful Warrior, revolved low lunge, Flying Warrior, and optional three-point chaturanga. James Donegan […]

Balance, Strength & Flow

Tossed, turned, feeling stiff, and still wish you were asleep? This 10-minute morning yoga practice starts exactly there and builds into a steady Friday flow with Chair Pose, Diver’s Pose, Warrior I, Warrior II, Peaceful Warrior, Pyramid Pose, optional Half Moon, Side Plank, Standing Split, and a grounding card pull on freedom, empowerment, and what […]

Grounding Twists & Steady Energy

A little stiff, a little tired, or feeling 110%? In today’s 10-minute morning yoga practice, we ground the body, steady the breath, and move through seated cat/cow, neck stretches, plank work, chair pose, prayer twists, high lunge twists, vinyasa, and a brief revolved half moon option to build anchored attention for the day ahead. James […]

Stiff Back & Better Focus

Maybe you woke up feeling refreshed. Maybe you didn’t. Either way, this 10-minute morning yoga practice is designed to wake up your body with gentle spinal mobility, bridge pose, twists, Warrior II, Triangle, and optional Half Moon before finishing with a reminder that where you place your attention shapes your day. I’m James Donegan, a […]

Stiff Shoulders & More Energy

A little stiff, a little tired, and definitely not ready for that first round of emails? This 10-minute morning yoga practice is designed to wake up your body with cat-cow, thread the needle, Down Dog, Warrior I, Warrior II, and a flowing sequence that releases shoulder tension, mobilizes the spine, and builds energy before your […]

Wake Up, Balance & Dancer Pose

Woke up feeling stiff, tired, or like it’s definitely Monday? This 10-minute morning yoga practice is designed to wake up your body, improve balance, and help you step into the week with a little more energy and intention. We’ll build gradually through Down Dog, Bird Dog, low lunges, hip opening, and Dancer Pose before closing […]

Yoga for Stiffness & Energy

Woke up feeling a little less than refreshed? This 10-minute morning yoga practice is designed to wake up stiff muscles, build energy, and help you move into your day feeling stronger and more empowered. Today’s Friday flow moves through standing warm-ups, Down Dog, twists, Extended Side Angle, Skandasana, low crescent lunge, Warrior II, and an […]

Morning Yoga for Hips, Hamstrings & Spine

Woke up feeling awake… but not really awake? This 10-minute morning yoga practice gently wakes up your body with spinal mobility, hip openers, hamstring stretches, triangle pose, crescent lunges, and a simple standing flow to help you feel energized, grounded, and ready for the day. I’m James Donegan, a New York City-based yoga teacher, accredited […]

Tree Pose, Eagle & Twists

Build balance, focus, and concentration with this 10-minute morning yoga practice. We’ll warm up the shoulders, hips, and spine before exploring Gomukhasana (Cow Face Pose), seated twists, Tree Pose, Eagle Pose, standing splits, and a short balance-focused flow designed to help you feel more grounded, present, and ready for the day ahead. 🧘🏻 James Donegan […]

Stiff Neck, Back & Shoulders

Feeling stiff, achy, or just not quite awake yet? Today’s 10-minute yoga practice focuses on creating space through the neck, shoulders, ribs, and spine with gentle side bends, low lunges, high lunges, Warrior II, Extended Side Angle, and twisting postures. It’s a simple, accessible flow designed to help you move better, breathe deeper, and start […]

Stiff & Tired No More

Woke up feeling stiff, tired, or just not in the mood? In 10 minutes, I think we can change all that together. In today’s Daily Flow Ten-Minute Mornings practice, we wake up the body with side bends, bird dog variations, Gate Pose, low lunges, Down Dog Splits, Warrior II, Triangle Pose, and optional Side Plank […]

Ease ≠ Effort

What if today’s practice isn’t about working harder, but about finding where you truly need effort—and letting go of the rest? In this Friday edition of Daily Flow Ten-Minute Mornings, we move through familiar Sun Salutation B variations, Chair Pose, Warrior I, Figure Four Chair, optional prayer twists, and mindful balance transitions. Rather than chasing […]

Tight Shoulders, Hips & Neck

Back, hips, neck, shoulders, hamstrings, and glutes feeling tight? Today’s 10-minute morning yoga practice uses mindful movement, shoulder-opening binds, low lunges, lizard, Warrior II, Triangle, and gentle vinyasa to help you start your day feeling more open and present. 🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, husband and dog […]

Feeling Stiff & Tired…

Feeling a little tired or stiff this morning? Today’s 10-minute yoga practice starts gently with cat-cow, bird dog, supported side plank, gate pose, and lizard variations before building into malasana squats, Warrior I, Warrior II, peaceful warrior, extended side angle, Skandasana, and a calming finish in child’s pose. It’s a practical, full-body flow to help […]

Tight Hips, Twists & Core

Tight hips, low back stiffness, Monday morning fog — today’s 10-minute morning yoga practice moves through wide-legged folds, malasana squats, low crescent lunges, hip openers, prayer twists, boat pose, and bridge pose to help you start the week grounded and awake. This accessible daily yoga flow is short, steady, and beginner-friendly, with options throughout. Timestamps […]

Wake Up, Move, Breathe

Start your day with a few mindful minutes of movement, breath, and attention. In today’s Daily Flow Ten-Minute Mornings practice, we’ll move through a simple, accessible sequence designed to help you wake up the body, steady the mind, and arrive more fully in the day ahead. Whether you’re feeling energized, tired, stiff, or somewhere in […]

Energy, Balance & Grounding

Had a hard time waking up this morning? This gentle but energizing 10-minute yoga practice focuses on grounding through the hands and feet while opening the hips, hamstrings, and shoulders. We’ll move through cat-cow, bird dog, lizard lunge, wide-legged forward folds, triangle pose, crescent lunges, warrior variations, and a few simple vinyasas to help you […]

10-Minute Warrior Flow

Arriving tired, stiff, distracted, or somewhere in between? Today’s 10-minute morning yoga practice starts exactly where you are and gradually builds from seated mobility and gentle twists into Warrior I, standing splits, and an optional dancer pose challenge. We’ll open the spine, create space through the hips and hamstrings, build steady focus, and explore balance […]

Stiff Back → Open Hips

Wake up your spine, open your hips, and create space through the back with this 10-minute morning yoga practice. We’ll move from bridge and core activation into low lunge variations, pyramid pose, Warrior I, and gentle twisting to help you feel more awake, open, and ready for the day. 🧘🏻 James Donegan is a New […]

Hips, Hamstrings & Low Back Relief

Open your hips, hamstrings, and low back with this gentle 10-minute morning yoga practice. We’ll move through seated forward folds, twists, figure-four stretches, bridge pose, boat pose, cat-cow, low crescent lunges, and down dog variations to create space, improve mobility, and start the day feeling grounded and connected. Today’s card is Passion: regular committed practice […]

Friday Flow Yoga for Strength, Balance & Twists

On Fridays we flow with chair pose twists, Warrior II, Peaceful Warrior, revolved side angle, Warrior III, and vinyasa. This 10-minute morning yoga practice builds heat, balance, strength, and intention as we finish the week. Today’s card is Practice: devoted and focused practice leads to mastery. 🧘🏻 James Donegan is a New York City–based yoga […]

Twists, Tight Hips & Back Stiffness

If your back feels stiff, your hips feel tight, or you need a quick reset, this 10-minute morning yoga practice uses twists, lunges, spinal lengthening, and steady breath to help you move more freely. 🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, husband and dog dad. He teaches yoga and […]

Balance Yoga for Stability

Build balance, stability, and focus in this 10-minute morning yoga practice with grounding footwork, tree pose, Warrior III, and standing hand-to-big-toe options. Balance isn’t about standing still. It’s about making constant little adjustments. Today’s Daily Flow practice uses simple standing transitions, grounded breath, tree pose, Warrior III, and optional hand-to-big-toe balance work to help you […]

Stiffness, Energy & Connection

Wake up with cat-cow, lizard lunges, quad stretches, wide-legged folds, warrior flows, goddess squats, twists, and vinyasa in this 10-minute morning yoga practice. 🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, husband and dog dad. He teaches yoga and multiple group fitness modalities for Equinox in New York and is […]

Warrior Flow, Skandasana & Chair Pose

Build strength and mobility with Warrior I, Warrior II, Skandasana, chair pose, plank work, bridge pose, and a simple flowing vinyasa sequence. Today marks the 200th Daily Flow Ten-Minute Mornings practice—and a reminder that a few mindful minutes can make a real difference in your day. 🧘🏻 James Donegan is a New York City–based yoga […]

Grounding, Opening & Focus

Open your hips, shoulders, and chest while building grounding, focus, and steady energy in this 10-minute Friday yoga flow. Today’s practice includes lunges, Warrior II, Peaceful Warrior, Extended Side Angle, Down Dog Split, and gentle backbends to help you release tension and step into the day with purpose. 🧘🏻 James Donegan — NYC-based yoga teacher […]

Ujjayi Breath + Movement

Practice ujjayi breath, mindful movement, cat-cow, chair pose, warrior one, pyramid pose, and cobra in this 10-minute morning yoga flow for calm focus before your day begins. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. Today’s practice uses ujjayi breath as an anchor for attention while we […]

Tight Hips, Low Back & Spine

If your hips, low back, or spine feel tight, this 10-minute morning yoga practice is for you. We’ll move through bridge pose, figure four stretches, supine twists, cat-cow, low lunge twists, down dog splits, and high lunge variations to create more space through the hips, back, and spine. 🧘🏻 James Donegan — NYC-based yoga teacher […]

Wake Up & Open

Wake up your spine, open your shoulders, and ease into the day with 10 minutes of smooth, simple yoga. Today’s practice includes seated twists, forward folds, crescent lunges, warrior flows, thread-the-needle twists, malasana squat, and gentle back-body opening to help you arrive in your day with more space, breath, and clarity. 🧘🏻 James Donegan — […]

Hips, Balance & Twists

Wake up with skandhasana, triangle pose, half moon, crescent lunges, malasana, prayer twists, and flowing warrior transitions in this grounded 10-minute morning yoga practice. Today’s sequence focuses on hip mobility, balance, lateral movement, and steady flowing transitions that build heat without rushing. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow […]

Balance, Backbends & Warriors

Wake up with a flowing 10-minute morning yoga practice featuring crescent lunges, quad stretches, Warrior III, peaceful warrior, extended side angle, and heart-opening backbends to build balance, strength, and focus for the day ahead. Today’s practice moves steadily from grounding folds into athletic standing flows and finishes with a reflection on trusting your inner guidance. […]

Twists, Lunges & Revolved Triangle

Wake up with this 10-minute morning yoga flow focused on twists, lunges, spinal rotation, and grounded movement to help you step into the day with honesty, integrity, and calm. Today’s practice includes plank work, kneeling twists, high lunges, revolved triangle, and steady breath-led transitions designed to energize without rushing. I’m James Donegan, a NYC-based yoga […]

Hips & Shoulders

Wake up your hips, shoulders, and spine with this 10-minute morning yoga practice focused on twists, Gomukhasana (Cow Face Pose), lizard lunge, pyramid pose, and deep hip opening stretches. This grounding flow is designed to release stiffness, improve mobility, and help you arrive into the day as you are. Today’s flow moves through seated twists, […]

Balance, Crow Pose & Dancer Flow

Wake up with 10 minutes of flowing yoga to build balance, focus, and strength through bridge pose, malasana, tree pose, dancer pose, standing splits, crow pose prep, and vinyasa flow. Today’s practice is all about finding steadiness through movement — even when things wobble a little. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and […]

Warrior 3 + Half Moon Flow

Wake up with a 10-minute morning yoga flow for balance, grounding, and steady energy featuring Warrior I, Warrior III, Half Moon Pose, side bends, plank work, and mindful standing balance transitions. Today’s practice focuses on engagement without tension — building stability, awareness, and calm effort as you move into your day. 🧘🏻 James Donegan — […]

Twists, Back Release + Energy

Wake up with twists, lizard lunges, wide-legged forward folds, Skandhasana, and upper-back release in this 10-minute morning yoga practice for energy, digestion, and a clearer start to the day. 🧘🏻 James Donegan — NYC-based yoga teacher at Equinox and creator of Daily Flow Yoga + Meditation. Today’s practice uses steady standing work, grounded twists, and […]

Shoulders, Hips & Triceps

Wake up with seated twists, figure four hip openers, dolphin pose, forearm plank work, chaturanga transitions, and shoulder-opening flows designed to build strength and mobility in just 10 minutes. Today’s practice gradually moves from grounded seated work into upper-body activation, core engagement, and surprisingly fiery tricep work — all without rushing the process. 🧘🏻 James […]

Yoga for a Stiff Back

Wake up with gentle twists, cat-cow, lizard lunges, triangle pose, warrior flows, and side-body opening to help release a stiff or tight back in just 10 minutes. Today’s practice focuses on creating space through the spine, breath, hips, and rib cage — not forcing flexibility, but moving in a way that feels honest and sustainable. […]

Balance, Backbends + Energy

Wake up, energize, and build balance with this flowing 10-minute morning yoga practice featuring chair pose, side plank variations, half moon, chapasana, standing balance work, backbends, and warrior flows. Today’s practice is all about length before lift — grounding through the feet while opening the heart and front body. 🧘🏻 James Donegan — NYC-based yoga […]

Strength, Balance & Backbends

Backbends, twists, Warrior poses, standing balance, and a little heat — today’s 10-minute morning yoga practice is about creating length before depth. We move through thread-the-needle, Warrior I & II, peaceful warrior, triangle variations, pyramid pose, standing split, and a flowing vinyasa sequence designed to wake up the spine and energize the whole body. 🧘🏻 […]

Tree Pose + Warrior III Flow

Build steadiness, focus, and energy in today’s 10-Minute Mornings practice through lunges, twists, pyramid pose, standing splits, tree pose, and hand-to-big-toe variations. This short morning yoga flow is designed to help you feel grounded without forcing anything — balancing strength, concentration, and calm attention to start the day. 🧘🏻 James Donegan — NYC-based yoga teacher […]

Core, Balance & Crow Prep

Build core strength, balance, and control in this 10-minute morning yoga flow. We move from seated core activation into vinyasa transitions, malasana work, and optional crow pose prep—steady, progressive, and never rushed. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. Hello friends. Today’s practice starts low and […]

Lunges, Folds & Twists

Down dog split, lunges, goddess squat, and twisting flows to build balance, heat, and steady focus in just 10 minutes. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. This practice starts on all fours to wake up the spine, then builds into lunges, down dog splits, and […]

Standing Split, Lunges & Twists

Flow through standing split, crescent lunges, and seated twists to build heat, balance, and focus in just 10 minutes. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. This Friday Flow builds steadily—starting with simple folding and lunging, then layering into standing split variations, curtsy transitions, and seated […]

Lengthen First, Then Twist

10 minutes of seated spinal work, side bends, and twists that build into lunges, core activation, and a steady vinyasa flow. This practice emphasizes lengthening the spine before deepening into backbends and twists, helping you move with more space and less strain. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow […]

Twist, Balance & Reset Your Morning

A 10-minute morning yoga flow to open the side body, build heat through lunges and twists, and challenge balance with triangle, half moon, and skandasana variations—finishing with a simple grounding intention to carry into your day. Anthony Salerno’s Yoga Oracle Deck https://amzn.to/4vXZ7v7 (This is an affiliate link. I may earn a small commission if you […]

Yoga Flow + Ujjayi Breath

Start in Down Dog, build through lizard, wide-leg folds, and a Warrior → Triangle → balance sequence, then finish with Ujjayi breathing to steady your focus. A 10-minute practice to wake up the body, organize your energy, and leave with a breath you can actually use during the day. 🧘🏻 James Donegan — NYC-based yoga […]

Reset Your Energy

Sun Salutation A builds into Warrior I, Warrior II, Triangle, and Pyramid Pose—then we close with alternate nostril breathing to steady your energy. A simple, structured 10-minute flow to ground, open the body, and finish with clear, balanced breath. 🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. […]

Balance & Focus

🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. 10 minutes to ground, energize, and move with purpose. This Friday flow builds from simple breath-led movement into lunges, skandhasana, and balance work like half moon. Nothing forced—just steady effort, attention, and a willingness to wobble a little along […]

Twists & Balance

🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation. 10 minutes to wake up, energize, and step into your day with clarity. This practice builds gradually—from simple backbends and chair twists into lunges, revolved shapes, and optional balance work. Nothing rushed, nothing forced—just steady effort, breath-led movement, and […]

Balance + Hip Opening

🧘🏻 James Donegan, NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga. Calm, focused, no-gimmick practices to help you move, breathe, and think more clearly. In just 10 minutes, we ground, rise, and step into the day with intention. We begin with gentle hip opening and spinal movement to wake up the body—especially helpful […]

Ground, Expand & Energize

🧘🏻 James Donegan here—NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga. This is your place for smart, efficient practices that build real strength, focus, and ease—without the grind. 10 minutes to ground, expand, and energize into whatever your day might hold. Today’s Daily Flow moves from a steady seated start into simple, progressive […]

Energy, Grounding & Strength

🧘🏻 I’m James Donegan, a NYC-based yoga teacher with Equinox and creator of Daily Flow Yoga. This is your place for simple, effective practices that build strength, focus, and consistency—without overcomplicating it. 10 minutes to step into your week with energy, intention, and strength. Today’s Daily Flow builds from the ground up—literally. We start with […]

Flow for Energy, Strength & Focus

🧘🏻 NYC-based yoga teacher James Donegan (Equinox + Daily Flow Yoga) guides you through a 10-minute morning practice to wake up, energize, and move with clarity. Just 10 minutes to energize, wake up, strengthen, and flow into whatever comes next. Today’s Friday Flow builds gradually—starting with simple spinal work, layering into lunges and standing shapes, […]

Twists + Pigeon Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga, sharing simple, effective practices to help you move, breathe, and focus—without overcomplicating it. Hello friends. 10 minutes to open things up, get grounded, and bring a little energy online—without forcing it. We move through side body opening, hips, and some […]

Balance & Core Stability

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga, where short, focused practices help you move better, feel better, and build a sustainable daily practice. Just 10 minutes to release what doesn’t serve—and anchor into what you can rely on. Today’s practice starts on your back to wake up […]

Ground and Energize

🧘🏻 I’m James Donegan, an NYC-based yoga teacher teaching at Equinox and here at Daily Flow Yoga, where we practice in a way that’s calm, clear, and built to last. Today’s Ten-Minute Mornings practice begins on the floor to ground the body, open the hips and shoulders, and build steady energy for the day ahead. […]

Ground, Open & Energize

🧘🏻 James Donegan is a New York City–based yoga teacher (Equinox) and creator of Daily Flow Yoga, helping you build a sustainable, mindful movement practice—one day at a time. A steady, repeatable morning flow to open the body, wake up your breath, and get you moving without overthinking it. We start low, build through simple […]

Twisting Flow

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, and creator of Daily Flow Yoga. He teaches at Equinox and helps people build simple, sustainable practices that actually stick. A 10-minute morning flow to wake up the body, ground your attention, and build heat through twisting patterns. We start low, open […]

Boat, Goddess, Triangle Flow

🧘🏻 James Donegan is a New York City–based yoga teacher, Equinox instructor, actor, and the person behind Daily Flow Yoga. These short morning practices are built to help you wake up, move well, and start the day with a little more steadiness, strength, and attention. Today’s 10-Minute Mornings practice starts low to the ground and […]

Grounded, Energized, Ready

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, and creator of Daily Flow Yoga + Meditation, teaching at Equinox and online. Start your day with a clear, steady build—simple shapes that wake up the spine, open the hips, and organize your effort without rushing. This 10-minute morning yoga flow moves […]

Balance and Strength

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, and creator of Daily Flow Yoga—helping you build a sustainable, focused practice without the noise. On Fridays, we flow. This 10-minute vinyasa practice keeps things moving—less overthinking, more connection. You’ll build balance, coordination, and strength through a continuous standing sequence that links […]

Feel Steady

🧘🏻 James Donegan is a New York City–based yoga teacher, Equinox instructor, and creator of Daily Flow Yoga—offering calm, clear, sustainable practices that build strength, focus, and better movement without the gimmicks. Hello, friends. Today’s 10-minute morning practice starts on the back, builds through bridge and boat, then opens into lunges, twists, side angle, triangle, […]

Hips, Hamstrings & Balance

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), actor, and creator of Daily Flow Yoga, teaching at Equinox and online. Hello, friends. Today’s Ten-Minute Mornings practice starts on the floor to wake up the hamstrings, outer hips, and spine, then builds into standing work with goddess, triangle, warrior, eagle, and the […]

Strength, Balance & Energy

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), Equinox instructor, and creator of Daily Flow Yoga—focused on calm, capable movement that actually holds up in real life. This 10-minute morning yoga flow builds strength, balance, and coordination through a repeatable standing sequence. We move from grounded lunges into warrior variations, open […]

Open Shoulders, Hips & Build Strength

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), Equinox instructor, and creator of Daily Flow Yoga—helping you build a sustainable, no-nonsense mindfulness practice. Just 10 minutes to ground, open up the body, and move with intention before your day begins. We start seated with focused shoulder and spinal work—cat/cow variations, side […]

Flow for Heat, Balance & Focus

🧘🏻 James Donegan is a New York City–based yoga teacher (500-hour YTT), Equinox instructor, and founder of Daily Flow Yoga—helping you build a steady, sustainable practice that actually fits your life. On Fridays, we flow. This 10-minute morning yoga practice is designed to wake you up, build heat, and keep you moving. No overthinking, no […]

10 Minute Morning Yoga for Twists, Balance, and Energy

🧘🏻 James Donegan is a New York City–based yoga teacher, actor, and creator of Daily Flow Yoga. He teaches at Equinox and shares practical, grounded yoga to help you move better, feel clearer, and build a steady daily practice. Today’s 10-Minute Mornings practice starts slow and smart, opening the spine before building into twisting lunges, […]

Strength, Mobility & Smooth Transitions

🧘🏻 James Donegan is a New York City–based yoga teacher (Equinox) and creator of Daily Flow Yoga, helping you build strength, mobility, and attention through simple, repeatable movement. This 10-minute morning yoga practice builds real, usable strength—starting on the floor and progressing into a smooth, continuous standing flow. We focus on controlled transitions, shoulder opening, […]

Balance, Core Strength & Focus

🧘🏻 James Donegan is a New York City–based yoga teacher, actor, and creator of Daily Flow Yoga. He teaches at Equinox and shares simple, skillful practices to help you move well, pay attention, and start the day feeling more awake. Today’s 10-Minute Mornings practice builds balance from the ground up. You’ll wake up the spine, […]

Strength & Stability in 10m

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga + Meditation, where short, focused practices help you move well, build strength, and think clearly—without overdoing it. This 10-minute morning yoga flow starts steady and builds gradually. You’ll move through grounded lunges, pyramid pose, chair, and controlled step-through transitions—layering in […]

Spring Reset | Sun Salutes, Twists & Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga—helping you build a sustainable, no-nonsense daily practice that actually sticks. Hello, friends.Today’s Ten-Minute Mornings practice lands right on the vernal equinox—that shift into longer days, a little more light, and a little more energy. We keep it simple: sun salutations […]

Handle the Wobble

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox + Daily Flow Yoga) helping you build a daily practice that’s steady, practical, and actually repeatable. Today’s 10-Minute Mornings practice is all about balance—not the rigid kind, but the kind that holds when things get a little shaky. We build from simple sun salutations into single-leg […]

Chair, Lizard, Core Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox + Daily Flow Yoga) helping you build a sustainable, no-nonsense practice that actually carries into your day. This 10-minute morning yoga flow is about staying steady when things get uncomfortable—and making it look easy. We build from simple standing work into chair, plank variations, lizard lunges, […]

Space, Strength & Flexibility

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox + Daily Flow Yoga) helping you build a daily practice that’s calm, strong, and actually sustainable. If you sit a lot (as most of us do), your hamstrings are tight. You’ve trained your body to support sitting. This 10-minute morning yoga practice focuses on creating space—through […]

Steady Strength for Your Day

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. These Ten-Minute Mornings practices are designed to help you wake up, move intelligently, and start the day steady, focused, and ready for what’s ahead. Today’s practice is about rooting down so movement becomes steady instead of […]

Root, Lengthen, Breathe, Balance + Flow

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. His Ten-Minute Mornings practices are short, focused yoga sessions designed to help you wake up, move well, and start the day steady and clear. Today’s practice brings the whole week together. We started by learning how […]

Balance + Core + Crow

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. His Ten-Minute Mornings practices are short, focused yoga sessions designed to help you wake up, move well, and start the day steady and clear. Today’s 10-minute morning yoga practice is all about balance—not as perfection, but […]

10-Minute Morning Yoga | Chair Pose Strength Without Tension

🧘🏻 James Donegan is an NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. Each weekday he shares a focused Ten-Minute Mornings practice designed to build strength, clarity, and attention—without unnecessary strain. Some yoga flows feel smooth because they keep moving. But what happens when the movement pauses? In today’s […]

Strength & Mobility Flow

🧘🏻 James Donegan is an NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. Each weekday he shares a focused Ten-Minute Mornings practice designed to build strength, clarity, and attention—without unnecessary strain. Today’s short morning flow explores taking up space in the body—balancing strength and length so effort doesn’t turn […]

Calm Power Flow for Grounded Strength

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and creator of Daily Flow Yoga + Meditation, where short, focused practices help you build strength, balance, and attention without burnout. Today’s Ten-Minute Mornings practice begins a new theme for the week: Calm Power. Strength doesn’t have to mean tension. In this short morning flow, […]

Balance, Half Moon & Warrior Transitions

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and creator of Daily Flow Yoga + Meditation, where short, focused practices help you build strength, balance, and attention without burnout. Today’s Ten-Minute Mornings practice brings the whole week together. We start by grounding through the feet and building energy upward, then move through a […]

Lateral Strength Yoga Flow

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and creator of Daily Flow Yoga. Each weekday he guides a calm, focused ten-minute practice designed to build strength, balance, and attention without unnecessary strain. Hello, friends. Today’s Ten-Minute Mornings practice focuses on lateral adaptability—moving side-to-side with strength and control rather than only forward and […]

Lunar Landing Balance Flow

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and creator of Daily Flow Yoga. Each weekday he guides a calm, focused ten-minute practice designed to build strength, balance, and attention—without grinding. Hello, friends. Today’s practice is about how you land: controlled steps, quiet feet, and steady balance. We warm up with standing cat–cow […]

10-Minute Yoga to Shift & Unstick Your Body | Daily Flow with James Donegan

🧘🏻 I’m James Donegan, a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga. Each weekday, we practice together for Ten-Minute Mornings—short, precise flows designed to wake you up without wearing you out. In today’s 10-minute practice, we wake up the spine, open the shoulders and hamstrings, and literally shift direction—unsticking the body and […]

Smooth Strength Flow: Core + Twists

🧘🏻 I’m James Donegan, a NYC-based yoga teacher (Equinox + founder of Daily Flow Yoga). I teach short, focused practices designed to build real strength and control — without grinding. Today’s Ten-Minute Morning is all about smooth movement. And smooth doesn’t mean easy. We start slow on the back with controlled Bridge work, build through […]

Wide Stance Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and creator of Daily Flow Yoga — calm, durable, skill-based practices designed to help you move well and think clearly. In today’s Ten-Minute Mornings practice, we go wide. A strong base. Goddess stance. Lateral shifts. Skandasana. This isn’t about intensity — it’s about occupying your full […]

Triangle to Half Moon

🧘🏻 I’m James Donegan, a NYC-based yoga teacher (Equinox + founder of Daily Flow Yoga). These Ten-Minute Mornings are about precision over intensity — short, repeatable practices that leave you ready for your day. Today’s practice focuses on alignment — not just stacking bones, but connecting attention to action. We move from spinal warm-up into […]

Root Into Strength

This 10-minute morning yoga practice is about rooting — pressing down through the feet to generate organized, usable strength. We move through steady crescent lunges, focused grounding through the big toe side of the front foot, and controlled transitions into skandhasana. The emphasis isn’t intensity. It’s connection. Feel the quad fire. Wrap the shoulder blades. […]

Warrior Flow for Strength + Momentum

🧘🏻 I’m James Donegan, a NYC-based yoga teacher (500-hour YTT) teaching at Equinox and here at Daily Flow Yoga. Every weekday at 8 a.m., we practice short, sustainable sequences designed to build strength without grinding and focus without force. Today’s Ten-Minute Morning builds usable momentum through a clean Warrior flow. We move from Down Dog […]

Warrior III to Half Moon Flow

🧘🏻 James Donegan is a NYC-based yoga teacher and creator of Daily Flow Yoga. I teach simple, skillful ten-minute practices designed to build strength, balance, and usable energy — without grinding or gimmicks. Today’s Ten-Minute Morning builds balance from the ground up. We move through Mountain, Low Revolved Lunge, Warrior III, and Half Moon — […]

Clean Transitions : Balanced Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (500-hour YTT), Equinox instructor, and creator of Daily Flow Yoga. Each weekday at 8 a.m. ET, he guides a focused Ten-Minute Morning practice designed to build strength, clarity, and sustainable energy — without hype or burnout. Today’s Ten-Minute Morning is about moving smarter — coordinating effort so […]

Morning Energy Flow

🧘🏻 James Donegan is a NYC-based yoga teacher (500-hour YTT) and creator of Daily Flow Yoga. He teaches at Equinox and leads a global community through Ten-Minute Mornings—short, precise practices designed to build usable strength, steady energy, and attention that lasts beyond the mat. In just 10 minutes, we wake up, energize, and rise. Today’s […]

Friday Flow Yoga for Energy + Balance

This is your Friday integration flow. In today’s Ten-Minute Mornings practice, we move continuously through: Crescent Lunge Warrior II Peaceful Warrior Warrior III A simple seated twist The focus isn’t speed. It’s coordination. Each transition sets up the next. Breath leads movement. By the time you arrive in Warrior III, balance isn’t forced — it’s […]

Warrior Yoga Flow for Strength (10 min)

This 10-minute warrior yoga flow is designed to build strength, balance, and steady energy without rushing. We move progressively through Warrior I, Warrior II, Peaceful Warrior, Warrior III, and Humble Warrior — first with control and attention, then with more continuity. If you’re looking for a short morning yoga practice to wake up your body […]

1Energizing Full Body Flow

🧘🏻 I’m James Donegan, a NYC-based yoga teacher (Equinox + Daily Flow Yoga), and this is your Daily Flow Ten-Minute Morning—simple, focused movement that builds strength without unnecessary force. In today’s practice, we wake up through grounded standing work, steady chair variations, and a strong high lunge flow. Nothing flashy. Just coordinated effort, breath-led transitions, […]

Steady Energy to Wake Up & Get Moving

🧘🏻 James Donegan is an NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. These short, steady practices are designed to help you wake up, move well, and step into your day without rushing or forcing. Just ten minutes to arrive steady, energized, and present. This morning’s practice emphasizes continuous, […]

Arrive Awake with a Calm, Steady Flow

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga—short, focused practices that help you wake up, move well, and step into your day with clarity and ease. Today’s Ten-Minute Mornings practice is about arriving awake rather than rushing for energy. We move gradually from seated shapes into […]

Steady Movement to Wake Up & Get Ready

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga—short, focused practices designed to help you wake up, move well, and step into your day with clarity and ease. In this Ten-Minute Mornings practice, we focus on steady, continuous movement—less repetition, fewer cues, and a smooth, breath-led flow […]

Continuous Standing Movement to Wake Up

🧘🏻 James Donegan — NYC-based yoga teacher (Equinox) and founder of Daily Flow Yoga. This 10-minute morning yoga flow is a continuous, standing-based sequence focused on steady movement, simple transitions, and staying in motion without rushing. We work through lunges, warriors, gentle twists, and forward-moving steps—linking one shape to the next so the body wakes […]

Smooth & Integrate Your Flow

🧘🏻 James Donegan is an NYC-based yoga teacher (Equinox) and the creator of Daily Flow Yoga. These short, skill-focused practices are designed to help you wake up, move intelligently, and start your day feeling steady and capable. Today’s Ten-Minute Mornings practice emphasizes smooth, integrated transitions—moving the whole body as one system rather than muscling through […]

Steady Strength to Start Your Day

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga. His work focuses on calm, durable practices that build strength, clarity, and steadiness without unnecessary effort. This 10-minute morning yoga practice is designed to help you wake up, find balance, and start your day with steady focus. We […]

Grounded, Steady & Energized

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga, where short, focused practices build strength, clarity, and sustainable momentum. This ten-minute morning yoga practice is designed to ground, energize, and open the body through steady standing movement and breath-led flow. We begin upright, using clear arm lines […]

Full-Body Wake Up

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and the founder of Daily Flow Yoga. Today’s ten-minute morning yoga practice focuses on integration—bringing attention into every part of the body so movement feels connected, efficient, and calm. Rather than isolating muscles or chasing intensity, we explore how effort travels through the feet, legs, core, […]

Move Forward with Steady Momentum

🧘🏻 James Donegan is a NYC-based yoga teacher (Equinox) and the founder of Daily Flow Yoga. This ten-minute morning yoga flow is built around one simple idea: moving forward without rushing.Every shape contains multiple directions of effort—pressing down, lifting up, pulling back, and moving forward—but today’s practice puts special attention on forward travel, momentum, and […]

Move Smarter, Not Harder

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga, where short, skillful practices help you move with more ease, clarity, and strength. In today’s Daily Flow Ten-Minute Mornings practice, we focus on moving smarter, not harder. You’ll repeat a simple, efficient sequence several times, exploring options that […]

Grounded & Energized Flow to Wake Up

🧘🏻 James Donegan is a NYC-based yoga teacher at Equinox and the creator of Daily Flow Yoga + Meditation. His Ten-Minute Mornings are designed to help you wake up, ground your energy, and move into the day feeling capable, clear, and steady. This 10-minute morning yoga practice focuses on grounding first—then drawing energy upward so […]

Twists & Inner Heat

🧘🏻 James Donegan is an NYC-based yoga teacher teaching at Equinox and the founder of Daily Flow Yoga + Meditation, where short, focused practices help you build strength, clarity, and calm without grinding or overdoing it. Today’s Ten-Minute Morning is about waking up from the inside. With grounding shapes, breath-led twists, and steady pacing, this […]

Wake Up, Ground & Energize

Today’s 10-Minute Mornings practice wraps up our Awake → Arrive week with a smooth, continuous Friday flow. We start standing, build heat gradually, and move through integrated full-body transitions designed to wake you up without rushing or forcing. The focus is simple: feel alert, steady, and ready to participate in your day—on and off the […]

Build Confidence & Take Up Space

🧘🏻 James Donegan is a NYC-based yoga teacher teaching at Equinox and the founder of Daily Flow Yoga. His Ten-Minute Mornings series offers short, focused yoga practices designed to build strength, awareness, and calm confidence—without rushing or unnecessary intensity. Today’s practice continues our theme of waking up and arriving fully by exploring what it means […]

Standing Postures for Strength, Balance & Posture

This 10-minute morning yoga flow emphasizes standing postures, wide stances, and slow, deliberate transitions. The practice stays mostly upright, helping you organize posture, balance, and attention while you’re on your feet. Rather than rushing through shapes, today’s flow focuses on how standing well changes how you arrive—in your body, in your breath, and in the […]

Wake Up & Get Moving

This full-body morning yoga practice emphasizes expansive movement, steady breath, and continuous flow without rushing or forcing. You’ll move through familiar standing shapes, gentle strength work, and rhythmic transitions that build momentum while staying grounded. It’s an athletic but accessible practice meant to help you arrive fully — not just warm up. Ideal for:• Morning […]

Continuous Movement & Smooth Transitions

This 10-minute morning yoga flow emphasizes continuous movement, steady pacing, and smooth transitions. We start slow and organized, then build toward a final nonstop flow that blends shapes together without pauses. The focus isn’t rushing — it’s learning how momentum carries you when attention stays connected. Expect side-body work, supported side plank variations, step-through transitions, […]

Yoga for Calm, Steady Strength

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice is a gentle, full-body reset designed to help you ease back into movement. This class was originally planned for Wednesday, but after being under the weather for a couple of days, I’m grateful to be back with you today. If you’ve also had a disrupted week—or just […]

Use Your Whole Body

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice focuses on efficient transitions—specifically how to stop overworking one area and start using the whole body more intelligently. We’ll move slowly and deliberately, paying attention to how hands, feet, and core coordinate during common transitions. When effort is better distributed, movement feels steadier, quieter, and more controlled—without […]

Seated Flow: Ground From the Mat Up

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice is about grounding—not as an abstract idea, but as a physical skill. One of my colleagues says (and I’ve happily stolen it): every shape starts with the mat. Before complexity, before range, before effort—we organize how we meet the floor. In this practice, we slow things down […]

Short Repeating Yoga Flow

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice is built around repetition in a short, repeating yoga flow—a standing sequence that we move through again and again with minimal variation. By repeating the same flow, we give ourselves the chance to settle into the breath, trust what’s coming next, and let the practice become a […]

Controlled Transitions for Strength & Efficiency

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice focuses on controlled transitions—slow weight shifts and deliberate changes of level that build strength and efficiency over time. This practice isn’t about adding more poses—it’s about paying attention to the moments in between Rather than rushing from one shape to the next, we move with purpose. Paying […]

Yoga for Control & Stability

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice focuses on moving with purpose — staying present in the transitions instead of rushing toward the next shape. This is a slow, continuous flow where we revisit simple standing movements and weight shifts, allowing control, balance, and steadiness to build naturally through repetition and breath. Rather than […]

Better Movement with Simple Attention

Hello, friends. This week’s Ten-Minute Mornings theme is Slower → Further, and today’s practice sets the tone. We’ll start slow—using familiar shapes, unhurried transitions, and steady breath to establish a clear foundation. Rather than rushing to do more, we’ll focus on how we arrive: grounding first, moving deliberately, and letting attention lead. This is a […]

Advanced Balance & Twisting Yoga

Hello, friends. Today’s Daily Flow Ten-Minute Mornings practice is about still building—using pauses, control, and steady attention to support more advanced balance and twisting shapes. We start on the ground to organize the spine and core, then gradually build toward a standing twist inspired by Parivrtta Utthita Hasta Padangusthasana. Nothing is rushed. Each step gives […]

Grounded Stability Through Simple Flow

Hello, friends. Today’s Ten-Minute Morning practice begins on the floor to open the hips and spine, then gradually builds into simple standing shapes and steady transitions. We’ll focus on feeling the ground beneath us—especially through the feet—and using that connection to rise with stability and clarity. The movement stays straightforward so attention can stay on […]

15-Minutes to Start 2026

Hello, friends. This was a spontaneous Ten-Minute Mornings practice — and it turned into about fifteen minutes. I hadn’t planned to go live today, but I found myself wanting to practice, and then wanting to share that practice with you. We move slowly through foundational shapes: seated breath awareness, gentle spinal warm-ups, twists, cat-cow, low […]

Calm Balance

Hello, friends. Today’s Ten-Minute Mornings practice is a strong, focused balance sequence built around one idea: real power stays calm. We move slowly through chair pose, standing balance, tree pose, and controlled progressions into dancer — not chasing shapes, but building strength by staying steady under load. This is athletic work done with attention: engaging […]

Where Power Really Comes From

Hello, friends. Today’s Ten-Minute Morning is about where power really comes from. The shapes in this practice — Warrior poses, lunges, side plank — may look athletic. But the strength we’re working with doesn’t come from gripping, flexing, or pushing harder. It comes from grounding, engagement, and direction. Throughout the practice, we return again and […]

Strength Without Grinding

Hello, friends. Today’s Ten-Minute Morning is about rising without grinding. Our culture rewards pushing, pressing, and powering through — especially this time of year. In this short, steady practice, we explore another option: building strength, energy, and grounding without unnecessary effort. You’ll move through familiar shapes — cat–cow, Down Dog, Malasana, Chair Pose, simple flows […]

Simple Flow, Deeper Focus

Hello, friends. Today’s Friday Flow brings together everything we’ve been working with this week: familiar shapes, a short repeatable sequence, and just enough challenge to ask for more attention—not more effort. We move through a steady vinyasa built around Warriors, Lizard, Eagle wraps, balance work, and simple transitions that repeat and evolve. Nothing flashy. Nothing […]

Explore and Refine Chaturanga

Hello, friends. In today’s Ten-Minute Mornings practice, we explore how depth in yoga doesn’t come from learning new shapes — it comes from being more present in familiar ones. This short, steady flow focuses on Chaturanga as a transition we often rush or mentally skip. We move slowly through several variations — knees-chest-chin, a modified […]

Hold Poses Longer for Strength & Awareness

Today’s Daily Flow practice explores what happens when we slow down and stay — holding familiar yoga postures for about five steady breaths instead of moving quickly from shape to shape. While this series is usually Ten-Minute Mornings, today’s session gently extended to about 15 minutes, with the option to step out at the ten-minute […]

Simple Repeating Yoga Flow for Focus

Today’s Ten-Minute Morning is a simple, repeating flow designed to help you settle into rhythm, breath, and attention. We move through familiar shapes — folding, crescent lunges, runner’s lunges, and down dog splits — cycling through the same pattern again and again. As the body learns the sequence, the mind can soften. You might even […]

Build Stability Without Strain

Today’s Ten-Minute Morning is about building strength from the ground up — not by pushing harder, but by staying connected to what’s steady underneath you. This short practice focuses on grounded transitions, stable standing shapes, and smooth movement through Sun B–inspired patterns. We’ll explore how slowing the breath creates more control, more clarity, and ultimately […]

Sun Salutation B Without Force

Hello, friends. Today’s Ten-Minute Mornings practice is a steady, repeatable Sun Salutation B — designed to help you move with rhythm, breath, and consistency rather than pushing for intensity. We flow through familiar vinyasa patterns at a calm pace, letting strength build naturally without forcing transitions or rushing the breath. This is the kind of […]

Master Standing Poses Without Stress

Hello, friends. Today’s Ten-Minute Mornings practice builds real balance by focusing on the standing leg—not the fancy shape in the air. We slow things down, strengthen the feet, wake up the legs, and work through figure-four chair, Warrior III, pyramid, and tree with calm attention. If you’ve been wanting more stability in transitions, better single-leg […]

Hold Poses to Build Power

Hello, friends. Today we’re building strength the simple way: we hold. Down Dog, Dolphin, Warrior II — steady shapes that don’t require speed or strain, just intentional engagement and breath. These isometric holds wake up the legs, core, and shoulders without pushing past your edge, giving you strength that feels earned rather than forced. If […]

Build a Strong Core Without Forcing

Hello, friends. Today’s Ten-Minute Mornings practice focuses on controlled, responsive core strength — the kind that supports your movement without gripping or bracing. Through slow transitions, supported planks, and breath-led activation, you’ll build a core that’s strong, steady, and never strained. This is a great practice if you want: • 10-minute core strength yoga • […]

Side Body Expansion Flow

Hello, friends. Today’s 10-Minute Mornings practice explores quiet expansion — creating long lines through the side body, building mobility through gentle gate variations, and finding strength in steady, intentional movement. As we lengthen and open through the ribs, waist, and outer hips, we stay grounded through the legs and core. It’s a simple reminder that […]

Strength Without Tension

Hello, friends. We’re starting this week with the theme Effort. No Strain. Today’s practice focuses on finding strength through engagement — not gripping, hardening, or pushing past what’s useful. We work through grounded standing shapes and gentle lunges, paying attention to how the feet root, how the legs support, and how the breath steadies everything […]

Figure-4 Flow for Steady Strength

Hello, friends. Today’s Ten-Minute Mornings practice explores fluid balance — the kind that builds when effort lightens and breath takes the lead. We’ll move through gentle figure-4 balances and slow, controlled weight shifts that help your body find stability through ease rather than tension. Instead of gripping or bracing, we’ll let balance become something responsive […]

Easy Twists for a Strong, Steady Core

Hello, friends. Today’s Ten-Minute Mornings practice centers around simple, spacious twists that strengthen the core without strain. We’ll move through revolved lunges and easy supine twists — nothing forced, nothing dramatic — just steady rotation supported by breath. Gentle twisting is one of the easiest ways to wake up the deep core. When the movement […]

Planted + Powerful

Hello, friends. Today’s practice centers on grounding strength — the kind that starts in your feet and shapes everything above. With slow lunges, supported warriors, and steady, intentional pacing, we build power from the ground up so your whole body feels more supported and ready for the day ahead. If December has you moving a […]

Still. Steady. Strong.

Today’s Ten-Minute Morning marks the start of a new month — and for many of us, the start of a full, busy holiday season. This practice is all about finding steadiness in the middle of it all. We’ll move through slow, intentional core work and simple transitions designed to help you feel centered, supported, and […]

Core & Twist Flow for Strength

Hello, friends. Today’s Ten-Minute Morning uses twists to wake up the whole core — not just the front body, but the diagonal support lines that help you move with ease and strength. We’ll explore revolved lunges, gentle supine twists, and steady, breath-linked transitions that invite mobility without strain. This practice is all about learning how […]

Core & Balance Flow for Steady Strength

Hello, friends. Tomorrow’s Ten-Minute Morning blends core engagement with slow, steady balance work — the kind that teaches your body how to stay organized even as the ground shifts beneath you. We move through standing knee lifts, gentle weight shifts, and a Half Moon Pose that invites strength without strain and focus without perfection. This […]

Core + Breath : Strength without Strain

Hello, friends. We’re beginning our Core Without Crunches week by pairing two things that make everything in yoga work better: core engagement and steady breath. In this ten-minute morning practice, we’ll explore simple movements that help you feel how your breath supports your center — and how your center supports every shape you move through. […]

Core Activation & Happy Baby Transitions

Hello, friends. It’s Day 4 of A Week to Crow, and today we shift from skill-building to softening — opening the hips, connecting back to the core, and noticing how these pieces support Crow Pose whether or not you ever care about doing the full balance. This Ten-Minute Morning moves through supine hip work, a […]

Step-By-Step Crow Pose

Hello, friends. It’s the final day of A Week to Crow, and today we bring together the awareness, strength, and ease we’ve been cultivating all week. Crow Pose isn’t about forcing a lift — it’s about understanding how your body finds balance and learning to meet challenge with curiosity rather than strain. In this Ten-Minute […]

Heart Forward

Today’s ten-minute flow opens the front of the body and strengthens the back — a physical reminder that real openness comes from support. We’ll move through gentle chest-expanding shapes and steady transitions that help you stay grounded while you open up. Take a breath, lift your heart, and keep moving forward. ✨ Join me live […]

Let Go & Grow

Growth begins with release. In this gentle 10-minute yoga flow, we soften, fold, and open through the side body—making space for new energy to move in. Each breath becomes an invitation to let go of what’s heavy and welcome what’s next. No pressure. No perfection. Just breath, presence, and possibility. 🌱 ✨ Join me live […]

Strength in the Shifts

Hello, friends. Day 3 of our Week to Crow focuses on the strength that creates lightness — not by forcing it, but by learning how to shift your weight with intention. In this Ten-Minute Morning, we break down Chaturanga alignment, activate the shoulders and core, and explore mechanics of moving forward and back. These movements […]

The Core of Flight

Hello, friends. Day 2 of our Ease in Difficulty week is all about discovering the strength that lets you feel light. Today’s practice focuses on the center of it all — your core. Not the “crunch until you cry” kind of core work, but gentle, functional activation that supports balance, lift, and the early mechanics […]

Find Your Foundation

Hello, friends. We’re starting a brand-new week of Ten-Minute Mornings with a theme I love: Ease in Difficulty — finding softness inside strength and steadiness inside challenge. Today we focus on your foundation: the wrists, the hips, and the grounding that supports every version of Crow Pose. This gentle flow uses squats, supported malasana, and […]

Still Point Yoga Flow

Hello, friends. Today’s Ten-Minute Morning is all about finding the quiet center inside the swirl of… everything. This gentle, meditative flow moves through seated folds, soft supine core resets, and spacious breathwork to help you settle, reset, and reconnect. Whether you’re easing into your morning, grounding midday, or unwinding at night, this practice is designed […]

Right. Left. Repeat.

Today we’re diving into transitions — the moments between shapes that challenge our balance, control, and awareness. This flow focuses on smooth, steady movement from right to left and back again, strengthening both sides while keeping your breath and focus centered. It’s not about rushing from pose to pose — it’s about how gracefully you […]

Find Your Center in the Twist

When everything feels like it’s spinning, your center is still there. This short, focused flow builds heat through revolved lunges and half moons — helping you strengthen your balance, core, and focus while practicing calm within the movement. Take each twist as an invitation to breathe deeper, soften your gaze, and steady your mind. ✨ […]

Yoga for Core Connection

This 10-minute Daily Flow practice helps you reconnect with your center — the source of stability, balance, and quiet strength. You’ll move through mindful core work that strengthens from the inside out, linking breath and movement to draw everything toward your midline. No rushing, no forcing — just steady connection. Show up, find your middle, […]

Find Your Center

In this 10-minute Daily Flow practice, we explore balance from the inside out — building strength through symmetry and steadiness through mindful movement. You’ll activate your core, align both sides of the body, and reconnect with your natural center. No rush. No strain. Just awareness, alignment, and breath. ✨ Join me live every weekday at […]

Opening Act | Begin Again with Openness and Ease

Day 3: Flow, Balance & Strength

Day 5: Finish Strong

Day 4: Breathe Through It

Day 2: Build the Base

Day 1: Lay The Foundation

Root Down to Rise Strong

Core Connection & Centering

Still (and) Strong

Find Your Roots & Stabilize Your Practice

Make It Look Easy | Calm Strength

High Energy and a Quiet Mind

Relax into Your Power

Ease in Motion | Easy Poses + Tough Transitions

Ease in Effort

Stretch, Breathe, Be Still

Root to Rise for Strength & Stability

Steady Heart, Open Chest: Backbend Flow

Stillness in Motion (Balance & Focus Practice)

Find Stillness in Motion

Hip Openers for Balance: Build Your Steady

Balance Starts in the Core

Strong & Steady in 10 | Flow Into Balance

Balance + Breath + Flow | Yoga for Calm & Focus

Beginner-Friendly : Tree Pose & Hand-to-Big-Toe

Full-Body Flow | Energize & Reset

FIVE-Minute Sun Salutations for Energy

Unwind Your Spine (and Hips!)

Start (or End) Your Day Pain Free

Back, Shoulders & Hips

Lizard Pose & Twists

Breathe, Stretch & Begin

Morning Shoulder & Heart Opener

Gentle Breath & Flow for a Fresh Start

Calm in the Chaos

Energizing Morning Breathwork

Box Breath + (Seated) Flow

Focus, Flow & Intention

Gentle Monday Morning Flow

Gratitude Flow

Shoulders, Twists & Mindful Start

Morning Reset

FIVE-Minute Morning Yoga Flow

Gentle Back & Hip Release

10 Minute Yoga Spine Wake-Up!

Gentle Sun Salutation B

Gentle 10-Minute Morning Yoga

10-Minute Live Morning Yoga + Mindful Start

Morning Energy Boost

Sun Salutations + Daily Intention

Start your day in just 10 minutes with this live, energizing practice! ⚡ We’ll warm up, move through a smooth, gentle vinyasa sequence 🌞, and set intentions for the day 💫 to carry with you off the mat. What’s inside:🕰️ A short, doable practice—perfect for busy mornings🌬️ Breath + gentle warm-up🌞 Sun Salutations🙏 Intention to […]

Sun Salutations + Intention

Start Your Day with Purpose

Quick Morning Vinyasa + Breath to Start Your Day

Morning Vinyasa Flow | 10-Min Yoga & Meditation for Energy + Focus

Start your day with this energizing 10–15 minute morning vinyasa yoga practice designed to wake up your body and calm your mind. In this live session, we’ll move through sun salutations to stretch, strengthen, and energize, followed by a short guided meditation to set your intention for the day. Perfect for all levels—whether you’re new […]

Athletic Warrior Flow with Warriors I / II and Peaceful Warrior

Slow Flow Lunge Series to Get Your Blood Pumping Without Strain

Athletic Flow to Learn Headstand!

Rabbit Pose (Sasangasana) Headstand Preparation

Athletic Vinyasa Warriors & Eagles & Moon Salutations

Slow Flow Moon Salutations Chandra Namaskara

Athletic Flow Flying Pigeon / Toe Holds / Twists

Slow Flow Seated Spinal Twists & Beyond!

Athletic Flow : Simple Poses / Big Transitions

Open and Build Core Strength with Bridge and Boat Poses

Athletic Yoga: Camatkarasana (Wild Thing)

Seated Twists and Easy Backbends to Prepare for Wild Thing

Strong Poses and Big Transitions

Slow Flow “Half Happy Baby” Preparing for Padangusthasana

Athletic Vinyasa : Fire Up Your Legs and Core in Under 10 Minutes

Slow Flow : Sun Salutation A : Review or Refresh

Athletic Flow : Flow through Lunges and Warrior 3 into Tree Pose

Athletic Yoga Flow : Warriors and Half Moon Pose

Slow Flow: Seated Spinal Opener and Warrior II Sequence

Athletic Flow Sun Salutation B : Step by Step

Easy Backbends Build to More Advanced Cat / Cow inspired series

ATHLETIC VINYASA / Warrior Poses / Build strength and balance

SLOW-FLOW Yoga Gentle Twisting Sequence for All Levels

Brief Vinyasa: Stop Slouching! Fix posture and shoulder tension

Twisting : Seated, Chair, Lunge