Ten-Minute Mornings

Daily Flow Yoga with James Donegan
  • 4.8 (6)
  • Mental Health
  • Updated 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. 17h ago

    Find Your Balance This Monday | Morning Yoga & Mindful Choices

    Monday arrived, even if the weekend was a little too good. Join me for a morning yoga practice exploring balance, core engagement and the choices that help us live in line with our values. If you’re practicing with the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. We begin with standing grounding and a flowing warm-up, then explore knee-supported balance, knee-to-elbow movements and supported side plank. From there, we try standing variations with Warrior III, Triangle and Half Moon, with the option to return to the knees or repeat Triangle. Squat twists, Boat and Bridge bring us toward the floor, followed by Happy Baby and a favorite cue from one of my teachers: press the heels up while drawing down with the upper body. Watch the accompanying YouTube practice: https://youtube.com/live/mpYwwVadEcA We finish with rest and today’s oracle card, “Unconscious,” depicting Seated Wide-Legged Straddle (Upavistha Konasana). Its printed message is: “The mindful actions of the higher path lead to contentment.” For me, that means making deliberate choices that align with my values, morals and ethics. I share my own experience with gossip—wanting a laugh or a moment of connection, then realizing that putting someone else down doesn’t feel aligned. When an old habit slips through, we can pause, reflect, apologize when appropriate and make the next choice with more care. Audio chapters 00:00 Welcome to the audio practice 00:15 A Monday morning start 00:34 Grounding and standing warm-up 01:28 Plank, Cobra and Downward Dog flow 02:32 Knee-supported balance and core work 04:57 Exploring standing variations 05:17 Standing flow: Warrior III, Triangle and Half Moon 07:14 Standing sequence on the second side 09:11 Malasana squat and twists 09:58 Boat and Bridge 10:32 Happy Baby: resistance and length 11:33 Rest and guided relaxation 12:15 “Unconscious” card and mindful choices 13:29 A personal reflection on gossip 15:24 Closing reflection and Namaste 15:44 Monday check-in and Hello, Friends update 16:38 Follow, review and practice live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video 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. Sharing an episode with someone who would welcome a little morning movement helps, too. Thank you for spending this time with me. Namaste.

  2. 3d ago

    Morning Yoga for Tight Neck & Shoulders | Make Time for Yourself

    Before you take care of everyone else, make a little time for yourself. In today’s Ten-Minute Mornings practice, I begin with movement for the neck, shoulders and upper back, then guide you through a brief Friday flow. If you’re practicing with the audio, let go of doing it perfectly. Move and breathe in a way that feels honest. We explore standing backbends and side bends, neck stretches, thread the needle, puppy pose and child’s pose. Seated spinal twists, a variation of Marichyasana A and butterfly lead into downward-facing dog, high lunges and a flow through lunge twists, Malasana and boat pose. Follow your breath and use the variations that serve you. Watch the accompanying practice on YouTube: https://youtube.com/live/1OPpLettc1c Audio chapters 00:00 Welcome to the audio practice 00:15 Make time for yourself 00:37 Standing backbend and side bends 01:26 Neck and shoulder stretches 02:32 Tabletop twists and thread the needle 03:39 Puppy pose and child’s pose 04:21 Seated twists and forward folds 06:28 Butterfly pose 07:03 Downward dog and high lunges 09:31 Friday flow: lunge twists, squat and boat 11:42 Child’s pose and rest 12:05 Dharma: live your purpose 14:26 Closing and Hello, Friends podcast 15:30 Follow, review and practice live Today’s card is “Dharma,” depicting hand-to-big-toe pose. Its message is: “Live your purpose and know contentment.” I reflect on my own calling to teach yoga and sing show tunes, and ask what feels natural and authentic in your life. If you don’t know, try taking a breath and listening inward before taking the next step that feels right. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Find more Daily Flow Yoga + Meditation practices: https://dailyflow.yoga/video Hello, Friends with James Donegan — find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If this practice is useful to you, please follow the podcast and leave a review. Thank you for making time to practice with me. Namaste.

  3. 4d ago

    The 10 Minutes You Do | Morning Yoga for a Sustainable Practice

    Think yoga only counts if you have a full hour? Practice with me for a few minutes this morning and explore what it means to keep showing up in a way that feels manageable. If you’re following along with the audio, move and breathe in a way that feels honest. That’s enough. We begin standing with side bends and forward folds, then move through plank, cobra and downward-facing dog. Kneeling balance work leads into gate pose, low lunges and twists before we build into high lunges, prayer twists, Warrior III and a standing balance challenge. There’s room to choose your expression of the movement—even when your hand doesn’t reach your foot. Watch the YouTube version: https://youtube.com/live/CT0T4QHpPKg Today’s cards are “Fuel” and “Training.” “Fuel” Depicted pose: Utkatasana (chair pose) Message: “Your mind and your body are a product of how you care for them.” “Training” Depicted pose: plank Message: “Settle the fluctuations of the mind with practice and detachment.” I started Ten-Minute Mornings to make daily yoga sustainable for myself. In today’s reflection, I share how that consistency has changed my own practice. The ten minutes you do can be more valuable than the hour you don’t. Give yourself credit for the care you offer yourself, rather than beating yourself up over a class you didn’t make. Audio chapters 00:00 Welcome to the audio practice 00:15 A short yoga practice counts 00:38 Standing warm-up and side bends 02:21 Plank, cobra and downward-facing dog 03:01 Kneeling balance, gate pose and low lunge: first side 04:41 Kneeling balance, gate pose and low lunge: second side 06:26 Building the flow: twists and standing balances 07:58 Standing flow: second side 09:19 Rest and today’s cards: Fuel and Training 09:56 Making daily practice sustainable 12:11 Namaste and closing announcements 12:55 Follow, review and join me live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. 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 Yoga + Meditation: https://dailyflow.yoga Find more practices in the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast If this practice is useful to you, please follow the podcast and leave a review. Share it with someone who would welcome a little movement in their morning. I’m grateful to practice with you. Namaste.

  4. 5d ago

    Find Your Steady: Morning Yoga for Balance and Temperance

    What helps you feel steady when your balance starts to wobble? In today’s Ten-Minute Mornings practice, I explore the transition from Warrior III to standing split, paying attention to active feet, the movement of the thighs and a soft point of focus. If you’re practicing with the audio, move and breathe in a way that feels honest, and use whatever support serves you. We begin with seated spinal movement, pelvic tilts and twists, then explore a seated balance before moving through plank and downward-facing dog. The standing sequence includes Warrior I, pyramid, Warrior III, standing split, Warrior II and triangle, with an optional half moon in the second round. You can release your hands, bring them to the floor or use blocks. There’s room for an imperfect attempt—we’re all doing our best. Watch the accompanying YouTube practice: https://youtube.com/live/AG3ho6QWia4 Today’s card is “Temperance,” depicting a seated spinal twist. Its printed message, as read in the practice, is: “Answer the call of your soul.” I reflect on the steadiness of the deepest Self and the feelings it holds. Feelings count; they are important. Our intention is to pause when a strong feeling arises, notice it and explore being present without immediately needing to change it. This episode includes approximately 13 minutes of movement, followed by the card reflection and closing. Chapters 00:00 Audio welcome 00:15 Practice introduction 00:38 Seated grounding, spinal movement and twists 02:31 Seated balance 03:10 Plank, downward-facing dog and standing warm-up 04:48 Right-side standing sequence 07:08 Left-side standing sequence 09:58 Warrior III versus standing split 10:31 Second round with optional half moon 13:44 Settle for the card 13:56 Temperance and the steadiness of the Self 16:46 Today’s intention: notice the feeling 17:38 Thank you and Hello, Friends 18:13 Podcast closing Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Explore the Daily Flow Video Library: https://dailyflow.yoga/video 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. Thank you for sharing this part of your day with me. Namaste.

  5. 6d ago

    Before a Busy Day: Morning Yoga for Hips & Balance

    Before the inbox fills and the day gets moving, make a little space to move and breathe with me. Today’s morning yoga practice focuses on hips, hamstrings and standing balance, followed by a reflection on what we’re feeding our minds. We begin on our backs with gentle traction, Bridge Pose, leg stretches, twists and Figure Four. Then we move through Malasana and a standing forward fold before exploring standing knee hugs, High Lunge, Warrior Two, Peaceful Warrior and Extended Side Angle. We return to Warrior Three, with an optional Half Moon in the final round. If you’re practicing with just the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Watch the accompanying practice on YouTube: https://youtube.com/live/UrcewwH3rdQ Audio chapters 00:00 Welcome to the audio practice 00:15 Make space before a busy day 00:45 Reclined setup and Bridge Pose 02:01 Right-leg stretch, twist and Figure Four 03:08 Bridge and left-side stretches 05:03 Rocking into Malasana 05:42 Forward fold and Mountain Pose 06:44 Standing balance and warrior sequence: first side 07:59 Standing balance and warrior sequence: second side 09:40 Flow again with an optional Half Moon 11:23 Rest and draw a card 11:53 Fuel: caring for body and mind 12:31 What are you fueling your mind with? 14:15 Autoplay, discernment and compassion 15:38 Closing intention and Namaste 15:50 Hello, Friends podcast update 16:48 Follow, review and practice live Today’s card is “Fuel,” depicting Chair Pose, Utkatasana. Its message is: “Your body and mind are a product of how you care for them. Garbage in, garbage out. You are what you eat. You are what you take in.” I reflect on the media we consume, the arguments we enter and the messages we offer others. For me, stepping away from comment arguments has meant seeing fewer of those posts and making more room for positive things. Staying informed matters, and so does noticing when awareness turns into a spiral. I also share a friend’s experience with autoplay and consider how different streams of information can invite a little more compassion. May the fuel you receive—and the fuel you offer—be worthy of you. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Hello, Friends with James Donegan Find episodes and choose where to listen or watch, including my conversation with happiness strategist Monique Rhodes: https://dailyflow.yoga/hello-friends-podcast 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 find more practices: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find us, and I’m grateful to share this time with you. Namaste.

  6. Oct 5

    Find Your Balance When Things Don’t Go to Plan | 10-Minute Morning Yoga

    Sometimes the morning doesn’t go to plan. Today, a camera hiccup becomes an invitation to make do, move and breathe, and find a little steadiness along the way. If you’re practicing with just the audio, don’t worry about doing it right—move and breathe in a way that feels honest. I guide us through Cat-Cow, a flowing sequence through Plank and Downward-Facing Dog, hip-opening lunges and Cobra. We then explore a standing shoulder stretch, Chair, Warrior One, Warrior Two, Triangle, wide-legged forward folds and Skandasana. A final flowing round includes Half Moon as an optional progression. Small adjustments give us something concrete to pay attention to as we move. Today’s card is Equanimity, with Mountain Pose as the stated pose. Its printed message is: “See clearly, act well, and walk the balanced path.” I reflect on the things we value and give our attention to, the equal importance of inhale and exhale, and what it means to find support when balance is difficult. Sometimes walking the balanced path means finding something solid we can rely on. Watch this practice on YouTube: https://youtube.com/live/ow0DNHZLH4Y Audio chapters 00:00 Welcome to the audio practice 00:15 When things don’t go to plan 00:45 Cat-Cow and flowing spinal movement 02:26 Hip-opening lunges and Cobra 03:48 Ragdoll, standing backbend and shoulder stretch 05:17 Chair, Warriors and Triangle: first side 06:18 Wide-legged fold and Skandasana 07:07 Standing sequence: second side 08:59 Flowing round with optional Half Moon 10:55 Rest and card draw 11:21 Equanimity: walking the balanced path 13:06 Namaste 13:18 Closing and Hello, Friends podcast 14:12 Follow, review and join me live Today’s card comes from the Yoga Wisdom Oracle Deck by Anthony Salerno, with 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 the Daily Flow Video Library: https://dailyflow.yoga/video Hello, Friends with James Donegan The first episode is now available. Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast https://dailyflow.yoga/podcast/hello-monique-rhodes/ If this practice was useful to you, please follow the podcast and leave a review. Thank you for spending this part of your day with me. Namaste.

  7. Oct 2

    Go Inside Before You Go Outside | 10-Minute Slow-Flow Morning Yoga

    Take 10 minutes of slow-flow yoga to go inside before you have to go outside. In this Friday Ten-Minute Mornings practice, I invite you to move, breathe and give yourself some attention before stepping into the rest of your day. If you’re practicing with just 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, calf and side-body stretches, and knee-to-elbow movement. From there, we explore Downward-Facing Dog, low lunges and a standing flow with high lunges, prayer twists, Warrior II, Peaceful Warrior and Extended Side Angle. We also move through Malasana and Boat Pose before returning to standing and making space for reflection. Watch the accompanying YouTube practice: https://youtube.com/live/g16ebwZ95rA Audio chapters: 00:00 Welcome to the audio practice 00:15 Friday slow-flow introduction 00:36 All-fours warm-up and Cat–Cow 01:12 Calf stretch, side-body stretch and knee-to-elbow movement 01:54 Down Dog Split and low lunge 02:41 Pause in Downward-Facing Dog 03:10 Return to all fours and the second side 05:09 Forward fold and rise to standing 05:32 Standing flow, lunges and twists 07:07 Boat Pose and return to flow 07:34 Second-side standing flow 08:37 Malasana, Boat Pose and vinyasa 09:15 Return to standing and settle for reflection 10:04 Passion card and reflection 12:26 Closing gratitude 12:54 Hello, Friends podcast announcement 13:17 Follow, review and practice live Today’s card is “Passion” from the Yoga Wisdom Oracle Deck. Its depicted shape is a forward fold, and its printed message reads: “Regular committed practice creates inspiration and energy.” I reflect on how often we look to someone else for motivation. Encouragement can be lovely, but we also need to keep showing up for and with ourselves. Sometimes the way back into something we miss is a small, enjoyable action: reading for five minutes, choosing an audiobook or picking up a paintbrush. What’s one part of something you care about that you could enjoy doing today? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Oracle deck affiliate link: https://amzn.to/4vXZ7v7 I also share a little news: the first episode of Hello, Friends with James Donegan arrives Sunday, October 4, featuring happiness strategist Monique Rhodes. Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video If you enjoy practicing with me, please follow the podcast and leave a review. It helps others find us, and I’m grateful to have you here. Namaste.

  8. Oct 1

    Choose Your Intention | Morning Yoga & a Karma Reflection

    What do you want to bring to your practice today? I invite you to choose one positive word or phrase—perhaps grounding, listening or receiving—and return to it as we move and breathe. If you’re practicing with just the audio, don’t worry about doing it right. Move and breathe in a way that feels honest. This morning yoga practice gives the hips, hamstrings and side body some attention through standing side bends, low lunges, half splits and twists. We move through plank, Cobra and Downward Facing Dog, then explore a more flowing round with high lunges, Pyramid Pose, Warrior One and prayer twists. Use blocks if helpful, take your time and choose whether to include the vinyasas. Always your practice, always your choice. Watch the accompanying YouTube practice: https://youtube.com/live/giH3i1SaDus After the movement, Max joins me for a pause before I draw “Karma” from the Yoga Wisdom Oracle Deck. The card depicts Extended Side Angle Pose, and its printed message reads: “Unlearned lessons and unrealized effort hold unclaimed growth.” I reflect on finding an expression of a posture that feels right in your body while honoring its foundations. Returning to those foundations with breath, attention and steady practice can teach us something about building new habits and recognizing growth. Every attempt doesn’t have to be perfect for the lesson to matter. The movement practice is followed by a longer card reflection and closing. The complete audio episode runs about 16 minutes. Audio chapters 00:00 Welcome to the audio practice 00:15 Ten-Minute Mornings introduction 00:41 Choose one intention 01:33 Standing flow and side bends 02:23 Low lunge, half split and twist — right foot forward 03:33 Plank, Cobra and Downward Facing Dog 04:16 Side bends and second-side stretches 06:16 Plank, Cobra and Downward Facing Dog 07:13 Intention and breath: a more flowing round 07:35 High lunge, Pyramid and prayer twist — right foot forward 08:38 High lunge, Pyramid and prayer twist — left foot forward 09:48 Pause and a visit from Max 10:22 Karma card and Extended Side Angle reflection 14:09 Learning lessons and building new habits 15:12 Namaste and Hello, Friends announcement 16:03 Follow, review and practice live 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 Daily Flow Yoga + Meditation: https://dailyflow.yoga Hello, Friends with James Donegan launches Sunday, October 4, 2026. 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. It helps others find this freely offered practice, and I’d love to hear how it’s going for you. Namaste.

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4.8
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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
    175
  • Rating
    Clean
  • Copyright
    © 2026 Daily Flow Yoga with James Donegan
  • Show Website
    Ten-Minute Mornings