Ten-Minute Mornings

Daily Flow Yoga with James Donegan
  • 4.8 (6)
  • Mental Health
  • Daily

Daily Flow: Ten-Minute Mornings is a short, practical yoga podcast designed to help you wake up and get ready for the day—without rushing or overdoing it. Each episode is a ten-minute, breath-led practice focused on steady movement, simple sequencing, and full-body integration. The emphasis isn’t on perfect poses or high intensity, but on building enough clarity, warmth, and coordination to step into your day feeling prepared. These practices are recorded live and offered here as audio-first sessions—ideal if you’re practicing from memory, moving gently, or simply listening for cues and intention. Practice regularly. Keep it simple. Leave the mat ready to participate. Practice Live Weekdays at 8 a.m. Eastern: https://youtube.com/@dailyflowyoga Connect with James: https://dailyflow.yoga

  1. 16h ago

    Find Your Stretch | 10-Minute Morning Yoga for Hips & Shoulders

    How does your practice feel from the inside? Join me for gentle morning yoga with attention to the hips and shoulders—and a reminder that how we relate to our bodies matters more than making perfect shapes. Start with the gentle version, notice your breath, and explore the stretch that feels right for you today. We’ll begin with standing shoulder movement and a forward fold, then explore Cobra, Camel, Puppy Pose, and stretches for the calves and feet. Low lunges and Skandasana lateral lunges prepare us for a flowing sequence with Warrior II, Peaceful Warrior, and Extended Side Angle. You’re welcome to adjust the depth, skip a vinyasa, and make the practice your own. Watch and practice along with the YouTube video: https://youtu.be/9LHZqfy3X9E Audio chapters 00:00 Welcome to the audio practice 00:15 Practice introduction 00:33 Standing shoulder warm-up and forward fold 01:34 Plank, Cobra, Camel, and Puppy Pose 02:37 All fours and calf stretch 03:23 Right-side lunge and lateral lunges 04:55 Downward-Facing Dog and second-side preparation 05:33 Left-side sequence and finding your own shape 07:40 Standing flow with Warrior II 10:25 Rest and check in 11:05 Connection card and reflection 13:29 Closing thoughts and Hello, Friends podcast 14:35 Follow, review, and practice live Our card is “Connection,” depicting Dancer Pose. Its printed message reads: “Honor and respect all life, for we are all connected.” With election day approaching, I reflect on what respect for life means in our everyday thinking: the dignity due every human being, care for animals and plants, and how we relate to people whose decisions we struggle with. I invite you to consider what connection asks of you. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Oracle deck affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Visit Daily Flow: https://dailyflow.yoga If you enjoy practicing with me, please follow the podcast and leave a review. I’d love to hear what you noticed today. Namaste.

  2. 1d ago

    Strength, Balance & Oneness | Ten-Minute Mornings

    What helps you feel steady in the morning? In today’s Ten-Minute Mornings practice, I invite you to explore strength, balance, and the attention you bring to each movement. There’s no yardstick here—just an opportunity to move and breathe with the body you have today. We begin with bridge pose and optional one-legged bridges, concentrating on lowering the spine one vertebra at a time. Then we move through plank and downward-facing dog before building a standing sequence with side bends, high lunges, prayer twists, standing splits, Warrior II, triangle, and optional half moon. You can keep both feet grounded in pyramid pose as an alternative to standing splits. Watch the accompanying practice: https://youtube.com/live/-7CN2c-l8yI If you’re staying with the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Chapters 00:00 Welcome to the audio practice 00:15 Morning intention and getting started 00:28 Bridge pose and spinal articulation 01:24 Optional one-legged bridges 02:40 Transition to all fours, plank, and down dog 03:18 Moving between plank and down dog 03:47 Forward fold and standing alignment 04:42 Side bend and right-side standing flow 07:28 Side bend and left-side standing flow 10:11 Pause and rest 10:42 Oneness card and reflection 13:52 Closing thoughts and Hello, Friends update 14:52 Podcast outro Today’s card is “Oneness,” depicting bridge pose. Its printed message reads: “Universal consciousness, infinite manifestations.” I reflect on our connection to other living things and ask how we might show a little extra care today. Start with the people, plants, and animals who are easy for you to love, then see whether you can extend that attention toward someone or something a little more challenging. Card credit Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Explore the deck (affiliate link): https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow and Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast My conversation with comedian Irene Bremis arrives Sunday, November 1. If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find our community, and I’m grateful you’re part of it. Namaste.

  3. 2d ago

    Find Your Footing: Morning Yoga for Balance and Care

    What helps you feel steady? In today’s Ten-Minute Mornings practice, I start with the places where we meet the mat: our fingers, knuckles and feet. From there, we move through a grounded morning yoga flow with hip-opening lunges, warrior poses and opportunities to explore balance. We begin on all fours with cat and cow, then move through high lizard, wide-legged forward folds, Warrior II, peaceful warrior, extended side angle and Skandasana. Supported side plank and supported half moon lead into a flowing sequence with standing half moon. Follow your breath, make adjustments and let today’s practice be its own experience. Watch today’s practice on YouTube: https://youtube.com/live/3PR4IdutKpA Audio chapters 0:00 Welcome to the audio practice 0:15 Begin your morning flow 0:37 Cat and cow: ground through your hands 1:35 Downward dog and right-side sequence 4:21 Left-side sequence 7:12 Flowing sequence and half moon balance 9:30 Rest and transition to the card 9:50 Balance: physical and spiritual care 12:13 Closing breath and Namaste 12:32 Thank you and practice requests 13:02 Follow, review and practice live Today’s card is “Balance” from the Yoga Wisdom Oracle Deck. I describe the depicted shape as a pistol squat, and I’m unsure of its yoga pose name (Eka Pada Padangusthasana Squat or Eka Pada Malasana?). Its printed message reads: “Dedicate yourself to the spiritual and physical aspects of life.” For me, that means caring for the body I have while also making room for the practices that nourish my inner life. Sometimes physical care means modifying or skipping a movement. Spiritual care might mean meditation, journaling or a walk without headphones. Even a shared inhale and exhale can count. Yoga Wisdom Oracle Deck by Anthony Salerno; artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Daily Flow and Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings If you enjoy practicing with me, please follow the podcast and leave a review. It helps other people find our little daily pause. Namaste.

  4. 3d ago

    Find Your Balance Without Forcing

    How much effort does a challenging shape actually need? In today’s Ten-Minute Mornings practice, I explore balance with attention to the preparation, the breath and the places where I can soften. We begin with seated forward folds and figure-four stretches, then move through kneeling balance work, lizard lunges and a standing sequence that builds toward dancer pose. I offer options along the way, including keeping a hand grounded, leaving a knee bent or staying with a standing quad stretch. Watch today’s practice on YouTube: https://youtube.com/live/KgLAYXfCoLI Audio chapters 00:00 Welcome to the audio practice 00:16 Practice introduction and seated folds 01:45 One-leg fold and right figure four 03:29 Second-side fold 04:29 Cat-cow and left figure four 05:25 Kneeling balance and lizard lunges 07:56 Standing flow toward dancer pose 09:54 Second-side standing flow 11:24 Rest and transition to the cards 12:04 Training: practice and detachment 14:23 Namaste and closing 15:08 A final invitation Today’s card is “Training” from the Yoga Wisdom Oracle Deck. The depicted pose I name is plank, and the printed message reads: “Settle the fluctuations of the mind with practice and detachment.” I reflect on the tendency to grit my teeth and make my whole body rigid when something gets difficult. In a challenging shape, I can practice softening my eyes, relaxing my jaw and keeping energy where it’s needed. That gives me a way to stay present with the work rather than focus only on getting through it. The point of practice is the practice. Yoga Wisdom Oracle Deck by Anthony Salerno, with artwork by Pablo Romero. Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings If you enjoy practicing with me, please follow the podcast and leave a review. I’m grateful to know you’re out there, moving and breathing with me. Namaste.

  5. 4d ago

    Balance, Strength & Deliberate Movement | Ten-Minute Mornings

    Monday’s gonna Monday, but 10 minutes of yoga might help. Today I’m guiding an athletic morning flow built around balance, strength and deliberate movement—from figure-four chair into standing splits, through plank and into boat pose. We warm up with shoulder movement, forward folds, calf stretches, malasana, reverse table and thread the needle before linking the standing balances and floor transitions. In the final round, I offer an optional big-toe hold, with an emphasis on keeping the spine long and the standing leg strong rather than forcing the lifted leg straight. If you’re practicing with audio, move and breathe in a way that feels honest. Use blocks for the standing split if helpful, take your vinyasa of choice and stay with your breath. Watch today’s practice: https://youtube.com/live/Jd_MB1A1Bvw CHAPTERS 00:00 Welcome to the audio practice 00:15 Monday’s gonna Monday 00:30 Standing shoulder and spine warm-up 01:40 Plank and downward-facing dog 02:29 Calf stretch, side-body opening and malasana 03:45 Thread the needle 04:16 Cobra and second-side warm-up 06:18 Balance flow: figure-four chair, standing split and boat 08:55 Another round with an optional big-toe hold 11:13 Rest and the card reading 11:37 Seated lotus and the “Now” card 11:50 Reflection: yoga and a steady mind 12:36 Three moments to plant your feet and breathe 13:28 Namaste and closing conversation 14:06 Hello, Friends podcast news 14:39 Follow, review and practice live Today’s card is “Now,” depicting seated lotus. Its message reads: “This moment is an opportunity to experience yoga.” I reflect on yoga as a state of a quiet, steady mind, then offer a practical invitation: three times today, plant both feet, take a deep breath and notice where you are. It’s a way to carry the attention we practice on the mat into the rest of the day. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Visit Daily Flow: https://dailyflow.yoga Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. Share this episode with someone who might enjoy the practice, and let me know how those transitions felt. Thank you for sharing your practice with me and letting me share mine with you. Namaste.

  6. Oct 23

    Smoother Yoga Transitions | Ten-Minute Mornings

    If your foot keeps dragging during yoga transitions, a little preparation can make a difference. In this Friday morning flow, I explore pushing the floor away, rounding the spine and hugging the knee toward the chest to create more room to move. We practice crescent lunges, twists, Warrior I and II, and Warrior III, building from a slower exploration into a flowing sequence. I find my grounding, lose my balance and find it again. If you’re practicing with just the audio, move and breathe in a way that feels honest. Watch the full YouTube practice: https://youtube.com/live/sDjjZ8zT55I After the movement, I return to the card I refer to as the “death card,” with the message: “Remember the time of death is uncertain. Live well now.” I don’t arrive with a tidy answer. I work through questions about mortality, faith and uncertainty before finding the thought I wanted to share: leaving an old chapter behind can feel like a real loss. Take a breath, mourn it, and find the new life. Chapters 00:00 Welcome to the audio practice 00:17 Standing warm-up 01:34 Crescent lunge and transitions: right side 03:19 Crescent lunge and transitions: left side 05:14 Prayer twists and Warrior III 07:56 Flowing through both sides 09:42 Rest and card draw 10:02 Live well now: working through the question 13:59 Letting an old chapter end 14:59 Namaste and closing conversation 15:48 Podcast closing Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If you enjoy practicing with me, please follow the podcast and leave a review. I’d also love to hear what today’s reflection brings up for you. Namaste.

  7. Oct 22

    Wake Up & Build Strength | Ten-Minute Mornings

    Some days showing up is enough. Join me for a morning yoga practice with core work, hip opening and a brief warrior flow to get a little energy moving. If you’re following along with the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. We begin on all fours with cat-cow, puppy pose and thread the needle, then explore hovering-knee transitions into plank, lizard variations, malasana and boat pose. We finish the movement with a standing flow through chair, Warrior I, Warrior II, peaceful warrior and revolved lunges. I offer bent-knee options in boat and an alternative to the transition back onto all fours. Watch the accompanying YouTube practice: https://youtube.com/live/QoriJZNo8VI CHAPTERS 00:00 Welcome to the audio practice 00:15 Some days showing up is enough 00:29 Cat-cow and puppy pose 01:18 Thread the needle 02:21 Downward dog and hovering-knee plank transitions 02:56 Lizard, malasana and boat pose 04:15 Second side and core sequence 05:42 Come to standing 06:14 Standing flow: first side 07:40 Standing flow: second side 09:04 Settle into rest 09:39 Trust and Surrender: card and reflection 11:44 Namaste and closing 12:13 Hello, Friends podcast invitation 12:39 Follow, review and practice live Today’s card is Trust and Surrender. The depicted shape, as I name it in the practice, is child’s pose. The message reads: “Humble yourself to the intelligence of life and allow it to guide you.” I reflect on the freedom, curiosity and creativity of a child who trusts they’ll be cared for. For me, that doesn’t mean abandoning a questioning mind. It brings me to a personal question: What if I felt safe enough to take a risk, knowing I would be cared for? What would be different? Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Oracle deck affiliate link—I may earn a commission from qualifying purchases: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay. Subscribe and practice with me: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Thank you for spending this time with me. Follow the podcast for more practices, and leave a review if these mornings have been useful to you. I’d love to hear what today’s reflection brings up for you. Namaste.

  8. Oct 21

    Open Your Shoulders & Wake Up | Ten-Minute Mornings

    Start your morning with a little space to move and breathe. In this Ten-Minute Mornings practice, I guide you through shoulder opening, neck stretches and a warrior flow. If you’re practicing with the audio, don’t worry about doing it right—move and breathe in a way that feels honest. We begin standing with cat-cow and interlaced hands behind the back, then move through forward folds, cobra, downward-facing dog and a sequence of Warrior I, Warrior II, peaceful warrior, extended side angle and triangle. The second round offers optional binds, bound triangle and side plank, including a knee-down variation. You can use a strap or towel for the binds, leave them out, or skip a vinyasa. The movement lasts about nine minutes, with our card and reflection afterward. Watch the accompanying YouTube practice: https://youtube.com/live/YpVuRDh1xSs CHAPTERS 00:00 Welcome to the audio practice 00:27 Standing cat-cow 01:13 Shoulder opening and neck stretches 02:26 Forward fold and floor warm-up 03:29 Warrior flow on both sides 05:50 Second round: optional binds and side plank 09:10 Return to standing and settle 09:56 Oracle card and Savasana reflection 11:51 Namaste and closing conversation 12:15 Hello, Friends podcast invitation 12:45 Follow, review and practice live Today’s oracle card names the pose Savasana, or corpse pose. The message, as I read it, is: “Remember, the time of death is uncertain. Live well now.” I reflect on Savasana as a spiritual reset: letting go of old habits, patterns and beliefs that no longer serve us, and making room for what comes next. I share my own beliefs about the relationship between the body and the self, and I welcome your perspective, too. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Oracle deck affiliate link: https://amzn.to/4vXZ7v7 Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay. Subscribe and practice with me: https://youtube.com/@dailyflowyoga Explore Ten-Minute Mornings: https://dailyflow.yoga/ten-minute-mornings Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Thank you for sharing your morning with me. Follow the podcast for more practices, and leave a review if these mornings have been useful to you. Your questions and reflections are always welcome. Namaste.

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4.8
out of 5
6 Ratings

About

Daily Flow: Ten-Minute Mornings is a short, practical yoga podcast designed to help you wake up and get ready for the day—without rushing or overdoing it. Each episode is a ten-minute, breath-led practice focused on steady movement, simple sequencing, and full-body integration. The emphasis isn’t on perfect poses or high intensity, but on building enough clarity, warmth, and coordination to step into your day feeling prepared. These practices are recorded live and offered here as audio-first sessions—ideal if you’re practicing from memory, moving gently, or simply listening for cues and intention. Practice regularly. Keep it simple. Leave the mat ready to participate. Practice Live Weekdays at 8 a.m. Eastern: https://youtube.com/@dailyflowyoga Connect with James: https://dailyflow.yoga

Information

  • Creator
    Daily Flow Yoga with James Donegan
  • Years Active
    2026
  • Episodes
    188
  • Rating
    Clean
  • Copyright
    © 2026 Daily Flow Yoga with James Donegan
  • Show Website
    Ten-Minute Mornings

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