Ten-Minute Mornings

Daily Flow Yoga with James Donegan
  • 4.8 (5)
  • 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. 2d ago

    Clear the Mental Cobwebs | 10-Minute Morning Yoga

    Clear the mental cobwebs, energize your body, and ground yourself for whatever the day—or the weekend—has in store with this dynamic 10-minute morning yoga practice. We begin with a wide-legged warm-up before moving through a moon-salutation-inspired flow featuring Goddess, Triangle, Warrior II, low lunges, Half Splits, Skandhasana, and revolved lunges. Playful progressions include Half Moon, Side Plank, Malasana twists, and an optional Crow Pose. If you’re practicing with audio only, don’t worry about doing it perfectly. Move and breathe in a way that feels honest. That’s enough. Today’s oracle card is Chair — Fuel: “Your body and mind are a product of how you care for them.” What are you choosing to consume? What are you allowing into your mind, and what are you allowing to fuel you? You don’t have to take on every emotion, conflict, or source of noise simply because it appears in front of you. Watch the video version of this practice: https://youtube.com/live/_i6Qy2UtUjo Read the Daily Flow oracle-card blog post: https://dailyflow.yoga/the-yoga-of-picking-a-card/ Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Subscribe and join the community: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us Merchandise: https://dailyflow.yoga/shop Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, following the podcast or leaving a review helps others discover Daily Flow. Namaste.

  2. 3d ago

    10-Minute Morning Yoga for Energy | Full-Body Wake-Up Flow

    Wake up feeling stiff, sleepy, or short on energy? This audio-guided 10-minute morning yoga practice combines full-body stretching, gentle strength, and breath-led movement to help you feel more awake and prepared for the day. We begin with cat-cow before moving through plank, cobra, downward-facing dog, supported side plank, gate pose, lizard lunges, active high lunges, and gentle twists. The practice closes with a squat, boat pose, bridge pose, and focused core work. You don’t need to worry about doing everything perfectly—just move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card is “Your Heart Knows.” “The true self speaks through the heart. Pay attention and act on its guidance.” In the closing reflection, James considers intuition as the still, small voice of the deepest self—the inner wisdom that may recognize the right path before the logical mind fully understands it. Watch the practice on YouTube: https://youtube.com/live/K1J3Ohf5xw8 Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) I’m James Donegan, a New York City–based yoga teacher, accredited 500-hour yoga teacher, actor, husband, and dog dad. I teach yoga and multiple group fitness modalities for Equinox in New York, and I’m honored to share these Daily Flow practices with you each weekday. Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Daily Flow Yoga: https://youtube.com/@dailyflowyoga Video Library: https://dailyflow.yoga/video Daily Flow Updates: https://mailchi.mp/dailyflow/join-us Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this practice, please follow the podcast and leave a rating or review. It goes a long way toward helping others discover Daily Flow. Namaste. EPISODE TIMESTAMPS 0:00 Audio Introduction 0:16 Welcome & Morning Check-In 0:43 Cat-Cow 1:38 Plank, Cobra & Downward-Facing Dog 2:25 Supported Side Plank, Gate Pose & Right-Side Flow 4:55 Supported Side Plank, Gate Pose & Left-Side Flow 7:27 Lunges, Twists & Quad Stretches 9:09 Squat, Boat Pose & Core Work 10:09 Bridge Pose & Leg Lifts 11:04 Oracle Card 11:16 “Your Heart Knows” Reflection 13:02 Namaste & Closing 13:35 Podcast Outro

  3. 4d ago

    Sun Salutations to Wake Up and Focus | 10-Minute Morning Yoga

    The sun is up, but perhaps you’re still struggling to get moving. This audio-guided morning yoga practice returns to the basics with simple, breath-led Sun Salutations to help you wake up, focus your attention, and create steady energy for the day ahead. Practice with me on YouTube: https://youtube.com/live/hGVomHfLeB0 Move through three rounds of Sun Salutation A and two rounds of Sun Salutation B with minimal cueing and plenty of space for your breath. Don’t worry about matching every movement perfectly. What matters is that you’re with your breath, not that you’re with James. Today’s card is Training — Plank: “Settle the fluctuations of the mind with practice and detachment.” A distracted mind or an inflexible body does not disqualify us from yoga or meditation. That is why we practice. We take these few intentional minutes to train for the real world and prepare ourselves to show up more fully for our lives. 📚 Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate Link: https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) ✨ Practice live with me every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. 👉 Subscribe and join the community: https://youtube.com/@dailyflowyoga 🧘 Daily Flow Video Library: https://dailyflow.yoga/video 📩 Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us 🛍️ Merchandise: https://dailyflow.yoga/shop 🏝️ Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats 📸 Instagram: https://instagram.com/dailyflow.yoga If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste. Podcast Chapters00:00 Welcome to the audio practice 00:16 The sun is up—but are you? 00:31 Returning to the basics 01:12 Breath and centering 01:17 Sun Salutation A: Round One 02:30 Sun Salutation A: Round Two 03:49 Sun Salutation A: Round Three 05:21 Sun Salutation B introduction 05:52 Sun Salutation B: Round One 07:40 Sun Salutation B: Round Two 09:26 The seed of Ten Minute Mornings 10:14 Oracle card: Training 10:35 Practice and detachment 11:48 Training for the real world 12:09 Namaste 13:01 Podcast closing

  4. 6d ago

    A Long Day Ahead? 10-Minute Morning Yoga to Ground and Reset

    When a long day stretches out ahead of you—and taking time for yourself is the last thing you feel like doing—that may be when those few minutes matter most. The YouTube Practice: https://youtube.com/live/o1SyAJMh5Aw This audio-guided 10-minute morning yoga practice begins with simple grounding and breath before moving through forward folds, Low Lizard, Malasana, High Lunge, Warrior II, gentle twists, Cobra, Downward-Facing Dog, and standing balance. Move and breathe in a way that feels honest. That’s enough. Today’s card is Unconscious: “Mindful actions of the higher path lead to contentment.” James reflects on pausing before reacting, considering the choices available to us, and deciding whether to face the day as a chore or receive it as a gift. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. https://amzn.to/4vXZ7v7 (This is an affiliate link. Daily Flow may earn a small commission if you purchase.) All Things Daily Flow: https://linktr.ee/dailyflowyoga Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. If you enjoyed this episode, please follow the podcast and leave a review. It goes a long way toward helping more people discover Daily Flow. Namaste. Podcast Chapters00:00 Welcome to the audio practice 00:16 Making time before a long day 00:41 Grounding and standing warm-up 01:44 Low Lizard and Malasana 03:35 Warrior flow 06:36 Standing balance 07:38 Child’s Pose and closing 08:29 Oracle card: Unconscious 09:04 Choosing mindful action 09:45 The day as a chore or a gift

  5. Jul 24

    10-Minute Morning Yoga for Tight Back, Shoulders & Tired Legs

    Today’s audio-first practice is a full-body Friday yoga flow for a tight back, stiff shoulders, sore feet, and tired legs. We’ll begin with an active Child’s Pose and Puppy Pose to open the shoulders, upper back, and side body. From there, we’ll move through Warriors, Pyramid, Chair, Triangle, Figure Four, and optional standing balances before finishing with a simple legs-raised inversion. Choose the variations that support your body today. Keep both feet grounded, hug the knee instead of extending the leg, choose Triangle instead of Half Moon, or skip the vinyasa altogether. Don’t worry about doing it “right.” Move and breathe in a way that feels honest—that’s enough. Stay through the end for today’s card, Trust and Surrender, and a reflection on recognizing what is stable, receiving support, and remembering that you don’t have to do it all. 🎥 Watch today’s video on YouTube: https://youtube.com/live/ZWXMbl2COBc Today’s Practice 00:00 Audio Introduction 00:16 Welcome 00:38 Active Child’s Pose and Side-Body Stretch 01:42 Plank, Knees-Chest-Chin, and Downward Dog 02:25 Puppy Pose for the Shoulders and Upper Back 02:54 Downward Dog Split and Warrior Flow — Right 04:26 Puppy Pose 04:41 Downward Dog Split and Warrior Flow — Left 06:02 Standing Split, Figure Four, and Balance — Right 06:49 Warrior II, Half Moon, or Triangle — Right 07:19 Standing Split, Figure Four, and Balance — Left 08:19 Warrior II and Triangle — Left 08:50 Transition to the Floor 09:03 Simple Inversion for Sore Feet and Tired Legs 10:24 Closing and Card Pull 10:55 Today’s Card 11:20 Reflection on Trust, Surrender, and Support 13:28 Closing 13:58 Audio Outro Today’s Card Trust and Surrender “Humble yourself to the intelligence of life and allow it to guide you.” In our asana practice, we trust the floor and the mat. We connect to something stable and unmoving, and that support helps us find our own balance and grounding. Today’s invitation is to look for what is genuinely worthy of your trust—what is stable and steady—and allow yourself some measure of surrender. Maybe a lot. Maybe just a little more than you found before. You don’t have to do it all. Take a moment to recognize everything and everyone supporting you, and allow yourself to receive some of that support. All Things Daily Flow: https://linktr.ee/dailyflowyoga Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7

  6. Jul 23

    10-Minute Gentle Morning Yoga: Karma & Unclaimed Growth

    Today’s audio-first practice is a slow, easy morning yoga flow designed to help you ground, open the body, and become present before the coffee, emails, texts, and rest of the day take over. We’ll begin on all fours with cat-cow and calf stretches before moving through downward dog, lizard, Malasana, boat, bridge, Warrior I, pyramid, seated twists, and pigeon. Don’t worry about doing it “right.” Move and breathe in a way that feels honest—that’s enough. Stay through the end for today’s card, Karma, and a conversation about unrealized effort, unclaimed growth, and choosing one meaningful action for yourself. 🎥 Watch today’s practice on YouTube: https://youtube.com/live/VEM-9gquYXM Today’s Practice 00:00 Audio Introduction 00:16 Welcome 00:45 Cat-Cow and Spinal Warm-Up 01:45 Calf and Side-Body Stretch — Left 02:21 Downward Dog and Lizard — Right 03:13 Malasana, Boat, and Bridge 04:17 Calf and Side-Body Stretch — Right 04:49 Downward Dog and Lizard — Left 05:50 Malasana, Boat, and Bridge 06:41 Plank, Cobra, and Downward Dog 07:03 Warrior I and Pyramid — Right 07:39 Seated Twist and Pigeon — Right 09:01 Warrior I and Pyramid — Left 10:00 Seated Twist and Pigeon — Left 11:09 Closing and Card Pull 11:40 Today’s Card 11:53 Reflection on Karma Yoga 13:30 Final Thoughts Today’s Card Karma “Unlearned lessons and unrealized effort hold unclaimed growth.” Karma Yoga is the yoga of action—the practice of doing in the world alongside practices of stillness and meditation. Today’s invitation is to choose one thing you have been putting off that is genuinely for you: something connected to your health, career, or personal growth. Where there is unrealized effort, there may also be unclaimed growth. What will you do today? All Things Daily Flow: https://linktr.ee/dailyflowyoga Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7

  7. Jul 22

    Strong Legs, Conscious Choices | 10-Minute Morning Yoga

    Today’s audio-first practice is an energizing standing yoga flow designed to build strength through the legs, open the hips and hamstrings, mobilize the spine, and help you feel grounded before the day begins. We’ll move through Malasana, Chair, Diver’s Pose, crescent lunges, pyramid, high lunges, prayer twists, standing splits, and an optional revolved half moon. Variations are offered throughout so you can choose the version that supports your body today. Stay through the end for today’s card, Unconscious, and a conversation about Karma Yoga, mindful action, remaining present through difficult moments, and making conscious choices that lead toward contentment. 🎥 Watch today’s video on YouTube: https://youtube.com/live/Qbw8a8oM3XA Today’s Practice 00:00 Welcome 00:36 Wide-Legged Warm-Up and Standing Cat-Cow 01:18 Forward Fold and Malasana Squat 02:02 Chair and Diver’s Pose 02:49 Crescent Lunge, Quad Stretch, and Pyramid Pose 05:17 High Lunge, Airplane Twist, and Prayer Twist 06:12 Standing Splits 07:22 Balance Flow and Revolved Half Moon 08:33 Closing and Card Pull 09:07 Karma Yoga, Mindful Action, and Contentment 10:20 Final Thoughts Today’s Card Unconscious — Wide Straddle Split “The mindful actions of the higher path lead to contentment.” Today’s reflection explores Karma Yoga, mindful action, and the conscious choices that lead us toward contentment. When life becomes difficult, it can be tempting to check out and simply try to get through it. Instead, what might happen if we remain present, claim our actions, and recognize ourselves within the experience? What mindful action can you choose today to move toward greater consciousness and contentment? All Things Daily Flow: https://linktr.ee/dailyflowyoga Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7

  8. Jul 21

    10-Minute Morning Yoga for a Stiff Low Back & Tight Hips

    Before the coffee kicks in, the inbox fills up, and your mind starts racing, take a few minutes to ground, breathe, and move. Today’s audio-first practice begins on the back with gentle low-back traction, figure-four hip stretches, bridge pose, and core engagement. From there, we move through cat-cow, downward-facing dog, Malasana, forward folds, chair pose, high lunges, and standing figure-four balance. WATCH TODAY’S PRACTICE https://youtube.com/live/664ZS2YUzmY This practice is especially helpful when the low back feels stiff and the hips or hamstrings need a little attention. Move in a way that feels honest, take the variations you need, and let a little movement be enough. TODAY’S PRACTICE 00:00 Welcome 00:16 Grounding Introduction 00:44 Low-Back Traction 01:20 Supine Figure Four 02:27 Bridge Pose 03:05 Core Engagement & Rocking 03:27 Cat-Cow 04:03 Plank to Downward-Facing Dog 04:58 Malasana Squat 05:28 Ragdoll Forward Fold 05:50 Standing Forward Fold 06:37 Chair Pose 07:11 Flow Begins 07:31 Plank, Cobra & Downward Dog 07:55 High Lunge — Right 08:25 Standing Figure Four — Right 08:48 Second Flow 09:19 High Lunge — Left 09:47 Standing Figure Four — Left 10:09 Closing 10:36 Today’s Card 10:55 Reflection on Contentment TODAY’S CARD Unconscious — Wide Straddle Split “The mindful actions of the higher path lead to contentment.” Today’s reflection explores Santosha, or contentment: fully accepting where you are, even when it is not where you expected or hoped to be. Contentment is not something we manufacture out of thin air. It is something we practice by becoming more grounded, present, and receptive to everything the moment holds. What one mindful action can you take today from that place? Practice live with me every weekday at 8:00 a.m. Eastern: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga A follow, rating, or review goes a long way. Thank you for practicing with me.

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4.8
out of 5
5 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
    127
  • Rating
    Clean
  • Copyright
    © 2026 Daily Flow Yoga with James Donegan
  • Show Website
    Ten-Minute Mornings

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