Morning Yoga for Hips, Shoulders & Karma | Daily Flow with James Donegan

Morning Yoga for Stiffness, Energy & Connection

Feeling stiff, tired, or a little disconnected? This 10-minute morning yoga practice uses cat-cow, lizard lunges, wide-legged folds, warrior flows, goddess squats, prayer twists, and steady breath to help you wake up without forcing anything. Audio-only is completely fine. Don’t worry about doing it “right.” Just move and breathe in a way that feels honest. Practice along with today’s YouTube video: https://youtube.com/live/zopTM0cBidQ [https://youtube.com/live/zopTM0cBidQ] Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 [https://amzn.to/4vXZ7v7] (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) Timestamps 00:00 Audio intro 00:16 Morning stiffness + welcome 00:41 Cat-cow warmup 01:22 Core activation from all fours 01:55 Lizard lunge + twist 02:30 Wide-legged forward fold 02:58 Crescent lunge 03:32 Knees-chest-chin, cobra + down dog 03:59 Return to cat-cow 04:32 Second side core activation 05:00 Lizard lunge + quad stretch 05:53 High lizard to wide-legged fold 06:19 Crescent lunge 06:49 Plank + knees-chest-chin 07:01 Warrior flow with goddess squat 08:27 Prayer twist flow 10:05 Seated breath + reflection 10:52 Oracle card pull: Connection 12:04 Namaste 12:10 Closing Practice live every weekday at 8 a.m. ET on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

200 Mornings Later | Warrior Flow, Skandasana & Showing Up

Two hundred mornings later, the lesson is still the same: a few mindful minutes can change the direction of an entire day. In today’s practice, we’ll move through cat-cow, plank and cobra variations, Warrior I, Warrior II, Skandasana, chair pose, bridge pose, and a simple flowing vinyasa sequence. We close with a reflection on the Yoga Wisdom Oracle card Eternal Existence, illustrated with Warrior III, and a reminder that while the body is temporary, the deeper observing self endures. 🎥 Today’s YouTube practice: https://youtube.com/live/uAJ_S4c7Ehc [https://youtube.com/live/uAJ_S4c7Ehc] TIMESTAMPS 00:00 Introduction 00:19 200 Mornings Later 00:38 Cat-Cow + Core Activation 01:36 Plank, Cobra & Down Dog 02:11 Warrior I, Warrior II & Skandasana 03:24 Warrior Flow Side Two 05:02 Chair Pose 05:47 Flowing Warrior Sequence 08:25 Chair Balance + Crow Prep 08:54 Bridge Pose 09:23 Card Pull: Eternal Existence 11:18 Thank You for 200 Mornings Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. ✨ Practice live every weekday on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] 🔗 More Daily Flow: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

Healing, Letting Go & a Friday Morning Yoga Flow

Open your mind, ground your body, and release tension with this 10-minute Friday yoga flow featuring lunges, Warrior II, Peaceful Warrior, Extended Side Angle, heart-opening movements, and a reflection on healing and letting go. Today’s YouTube practice: https://youtube.com/live/sMuVvtT62oM [https://youtube.com/live/sMuVvtT62oM] Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 [https://amzn.to/4vXZ7v7] (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) Timestamps 00:00 Intro 00:27 Grounding + intention for the day 01:47 Low lunge heart-opening flow 03:16 Neck release + low crescent 05:05 Warrior II + half-bind flow 06:20 Peaceful Warrior sequence 07:41 Extended Side Angle + flip dog options 09:39 Card Pull — Healing 10:14 Resolve the past to free the present 11:00 Letting go of petty dramas 11:52 Closing reflection Practice live every weekday at 8 a.m. (ET): https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

Ujjayi Breath for Turning Inward

Today’s 10-minute morning practice uses ujjayi breath, mindful movement, and simple breath-led shapes to help you turn inward before the pressure and pace of the day take over. We begin with seated breath awareness, then move through cat-cow, downward dog, chair pose, warrior one, pyramid pose, cobra, and a closing card pull on compassion. If you’re listening audio-only, don’t worry about doing it “right.” Just move and breathe in a way that feels honest. Watch today’s practice on YouTube: https://youtube.com/live/JPXVEVd_-Lw [https://youtube.com/live/JPXVEVd_-Lw] Further reading on Ujjayi Breathing: https://yogainternational.com/article/view/ujjayi-pranayama-victory-breath [https://yogainternational.com/article/view/ujjayi-pranayama-victory-breath] Anthony Salerno’s Yoga Oracle Deck https://amzn.to/4vXZ7v7 [https://amzn.to/4vXZ7v7] (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) Timestamps: 00:00 Audio intro 00:17 Ujjayi breath + turning inward 00:38 Seated breath practice 02:35 Shoulder stretch + breath awareness 03:29 Side bends and twists 05:22 Cat-cow with ujjayi breath 06:06 Plank to downward dog 06:54 Chair pose + breath-led movement 07:32 Warrior one to pyramid pose 08:29 Cobra + downward dog 10:20 Seated reflection 11:01 Card pull: Compassion 12:32 Closing 13:08 Podcast outro Practice with me on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] More Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]

10 Minute Yoga for Hip Opening & Spinal Twists

Wake up your hips, spine, and low back with this gentle 10-minute morning yoga practice focused on twisting, hip opening, bridge pose, figure four stretches, and slow spinal movement. Today’s flow is about creating space — not forcing flexibility. Today’s card pull: Freedom — “Make a habit of empowerment.” 🎧 YouTube practice: https://youtube.com/live/G63Nzya54YE [https://youtube.com/live/G63Nzya54YE] Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Anthony Salerno’s Yoga Oracle Deck https://amzn.to/4vXZ7v7 [https://amzn.to/4vXZ7v7] (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) TIMESTAMPS 00:00 Intro + move honestly 00:21 Tight hips, low back + spine intro 00:37 Bridge setup + low back opening 01:43 Slow bridge rolls 02:25 Figure four + thread the needle 03:00 Supine twist 03:40 Bridge + second side 04:21 Figure four + twist 05:20 Core activation + transition up 05:40 Cat-cow 06:00 Plank + bird dog variation 06:41 Low lunge twist 07:17 Cobra + downward dog 07:56 Second side low lunge twist 09:12 High lunge twisting flow 10:29 Card pull + intention 11:03 Freedom — make a habit of empowerment ✨ Practice live every weekday at 8 a.m. (ET): https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] 🔗 More Daily Flow: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]