Morning Yoga for Twists, Lunges & Dharma | Daily Flow with James Donegan

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]

Wake Up, Open Up, and Find Balance

Today’s 10-minute practice is a simple morning reset: seated grounding, twists, forward folds, crescent lunges, gentle warrior flow, thread-the-needle, butterfly fold, boat pose, and malasana. It’s less about making impressive shapes and more about waking up honestly — noticing what feels tight, what feels open, and where your body asks you to stop. Link to today’s YouTube practice: https://youtube.com/live/NSC27LihSto [https://youtube.com/live/NSC27LihSto] Anthony Salerno’s Yoga Wisdom 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 00:15 Arrive in your day on purpose 00:37 Seated grounding + breath 01:49 Seated twists + forward folds 03:10 Janu Sirsasana + stargazer pose 04:53 Cat-cow + downward dog 05:51 Crescent lunge + warrior flow 08:23 Thread-the-needle twists 09:00 Butterfly fold + boat pose 09:56 Down dog + malasana squat 10:46 Card pull: Balance 11:50 Closing 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]

Summer Intention Setting | Yoga Wisdom Card Pulls

A quieter Monday reflection together with three Yoga Wisdom card pulls for the near future, difficult moments, and the summer ahead. We explore planting seeds, responding instead of reacting, balancing the spiritual and physical aspects of life, and how we want to arrive in the world this summer. Today’s YouTube practice: https://youtube.com/live/HZeT4lxmCrA [https://youtube.com/live/HZeT4lxmCrA] 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 + setting intention for summer 00:18 Card pull #1 — Planting Seeds 00:44 Card pull #2 — Reaction 01:04 Card pull #3 — Balance 01:20 Planting seeds + how we arrive 01:45 Responding instead of reacting 02:15 Physical + spiritual balance 02:24 “Yoga or burpees?” reflection 03:01 Closing reflection + namaste ✨ 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]

Friday Flow for Strength, Twists & Bound Triangle

A flowing Friday morning practice with Warrior III, triangle pose, skandhasana, twists, binds, and wide-legged folds to help you feel grounded, energized, and strong heading into the weekend. We close with a card pull and a reflection on oneness, connection, and the meaning of namaste. Today’s YouTube practice: https://youtube.com/live/EkJPjKDD30k [https://youtube.com/live/EkJPjKDD30k] TIMESTAMPS 00:00 Intro + audio welcome 00:40 Grounding + standing warmup 02:15 Plank, cobra + down dog 02:58 Warrior flow + triangle pose 04:14 Wide-legged fold + twist 05:19 Left side standing sequence 07:32 Faster flowing sequence 08:51 Skandhasana + bound triangle flow 10:25 Card pull: Oneness 11:17 Reflection on namaste + connection ✨ 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]

Morning Yoga for Hips, Balance & Twists | Daily Flow 10-Minute Mornings

A grounded 10-minute morning yoga practice with skandhasana, triangle pose, half moon, malasana, prayer twists, and flowing side-to-side transitions to help you wake up your hips, spine, balance, and focus without forcing anything. Today’s YouTube practice: https://youtube.com/live/dEUQLrxjKmI [https://youtube.com/live/dEUQLrxjKmI] 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 00:18 Grounding + shoulder and spine warmup 01:25 Wide forward fold + malasana 02:17 Skandhasana flow + inner thigh opening 02:55 Twisting hamstring stretch 03:39 Triangle pose + crescent lunge 04:51 Slow flowing warrior transitions 05:14 Half moon pose + balance work 05:42 Flying warrior + skandhasana 06:58 Prayer twists + lateral flow 07:50 Malasana twists + squat variations 08:53 Boat pose core finisher 09:13 Oracle card — Trust and Surrender 11:21 Outro ✨ Practice live every weekday at 8 a.m. ET on YouTube: https://youtube.com/@dailyflowyoga [https://youtube.com/@dailyflowyoga] 🌿 Daily Flow links: https://linktr.ee/dailyflowyoga [https://linktr.ee/dailyflowyoga]