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

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]

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]