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. 2h ago

    One Year of Showing Up | 10-Minute Morning Yoga

    One year ago, on August 18, 2025, James rolled out his mat for the first Ten-Minute Mornings practice. This anniversary episode celebrates a year of showing up—not perfectly, but consistently. This audio-guided morning yoga practice begins with standing grounding before moving through low lunges, Lizard Lunge twists, Malasana, and steady vinyasas. A playful traveling sequence combines seated spinal twists, Crescent Lunge, Wild Thing, and Standing Split. The transitions may not feel tidy or flow perfectly. That is part of the invitation: move and breathe in a way that feels honest. Yoga is never about the shape. It is about your experience of the shape, your body, and your breath. Watch today’s practice on YouTube: https://youtube.com/live/zoq6DBA-0sU TODAY’S PRACTICE 00:00 Audio introduction 00:16 One-year anniversary welcome 00:59 Standing grounding 01:33 First standing flow and low lunge 02:17 Knees-Chest-Chin, Cobra and Downward-Facing Dog 02:51 Lizard Lunge twist 03:20 Malasana 04:03 Second standing flow and low lunge 04:43 Plank, Cobra and Downward-Facing Dog 05:24 Lizard Lunge twist 05:48 Malasana 06:15 Vinyasa 06:33 Seated twist and traveling flow — first side 07:34 Crescent Lunge, Wild Thing and Standing Split 08:21 Seated twist and traveling flow — second side 09:17 Crescent Lunge, Wild Thing and Standing Split 10:01 Child’s Pose 10:33 Moving without perfection 10:50 Healing card 11:09 Reflection — freeing the present 12:50 One year of showing up 13:50 Gratitude and Namaste 14:41 Audio closing TODAY’S CARD Healing “Resolve the past to free the present.” The reflection considers how unresolved stories can hold us back. Those stories may come from pain or mistreatment, but they can also come from nostalgia, an old definition of success, or a goal that no longer reflects who we have become. James connects the card to the first year of Ten-Minute Mornings. Success did not arrive through a viral moment. It came through returning to the mat, sharing the practice, and continuing to show up—whether zero people were watching, one person was watching, or someone discovered the practice later. What story might you release or allow to change so that you can be fully present now? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga 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.

  2. 1d ago

    10-Minute Morning Yoga When You Don’t Feel Like It

    When the last thing you want to do is yoga, maybe that is the best time to begin. This audio-guided 10-minute morning yoga practice meets you where you are with spinal movement, steady breath, and a flowing progression from the floor to standing. We begin with Cat-Cow and Puppy Pose before moving through Plank, Downward-Facing Dog, kneeling balance variations, supported side planks, and Gate Pose. The practice then rises into lunges, Warrior II, Peaceful Warrior, and optional Half Moon Pose. You do not need to feel motivated before you start. You do not need to perform every variation or worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/ebrC45FtH50 TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:41 Tabletop and Cat-Cow 01:21 Puppy Pose and spinal movement 02:16 Plank, Child’s Pose and Downward-Facing Dog 03:03 Kneeling balance flow — first side 03:35 Supported Side Plank and Gate Pose 04:19 Kneeling Half Moon variation 04:52 Kneeling balance flow — second side 05:59 Downward-Facing Dog and transition to standing 06:20 Standing flow — first side 07:05 Optional Half Moon Pose 07:49 Standing flow — second side 08:19 Optional Half Moon Pose 08:56 Grounding and card pull 09:18 Meaning — Reverse Plank 09:31 Reflection on effort, values and fulfillment 13:01 Closing 13:08 Namaste 13:48 Audio closing TODAY’S CARD Meaning — Reverse Plank “Effort toward a valued goal brings fulfillment.” Where are you directing your time, energy, and the most valuable resources of yourself? Effort toward someone else’s idea of what you should do may not bring much fulfillment. Meaning comes from moving with your values and putting your energy toward work that aligns with who you want to be in the world. We cannot control much. We can control how we arrive in the world, how we treat others, and how we treat ourselves. Good intentions matter, but they become meaningful when our time and actions reflect them. What will you give of yourself today? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga 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.

  3. 4d ago

    Be There for Your Day | 10-Minute Morning Yoga for Balance

    The day is going to start with you or without you. Wouldn’t you rather be there for it? This audio-guided 10-minute morning yoga practice begins with grounding, standing folds, and low lunges before building into a flowing sequence with Downward-Facing Dog splits, high lunges, prayer twists, Wild Thing, and optional revolved half moon. The practice progresses from rooting through both feet to exploring balance on one. Stay with the prayer twist, keep both feet grounded, or take the balance options. There is nothing wrong with wobbling. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/6NQZEzjNH7Y TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:38 Standing grounding and shoulder activation 01:13 Forward Fold and Mountain Pose 01:40 Low Lunge — right side 02:16 Downward Dog Split and High Lunge — right side 03:11 Low Lunge — left side 03:50 Downward Dog Split and High Lunge — left side 04:50 Flow with Prayer Twist — right side 06:11 Flow with Prayer Twist — left side 07:17 Balance flow begins 07:43 Wild Thing — right side 08:05 Prayer Twist and optional Revolved Half Moon 08:38 Second-side balance flow 08:54 Wild Thing — left side 09:10 Prayer Twist and optional Revolved Half Moon 09:45 Child’s Pose 10:19 Grounding, balance and the fundamentals 10:43 The Self — L-Shaped Headstand 10:59 Reflection on the balanced mind 12:44 Namaste 13:22 Audio closing TODAY’S CARD The Self — L-Shaped Headstand “When your mind is balanced, you abide in your true nature.” The practice begins with the fundamentals: grounding, rooting, connecting, and breathing. The more consistently we return to those fundamentals, the more accessible challenges like standing on one foot can become. The same idea applies beyond the physical practice. The worried mind races, catastrophizes, and creates stories in an attempt to protect us—but those stories can make the present moment harder. What if the time we spend grounded, focused, and centered is what is real? What if the rest is the dream? Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga 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.

  4. 4d ago

    Did the Morning Come Too Early? 10-Minute Morning Yoga to Wake Up and Flow

    Did the morning come too early? Was the night not long enough? This audio-guided 10-minute morning yoga practice begins with grounding and breath before moving through active Child’s Pose, Downward-Facing Dog, low lizard, wide-legged forward folds, Warrior I and II, and pyramid variations. We finish with a fluid, one-breath-one-movement sequence to wake up the body, open the hips and hamstrings, and create steady energy for the day ahead. Go where you go. You do not have to move as deeply as anyone else or perform every variation to be doing yoga. Move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/dB9Is4Y1IDM TODAY’S PRACTICE 00:00 Audio introduction 00:16 Welcome 00:45 Standing grounding and breath 01:29 Standing warm-up and Forward Fold 02:00 Plank, Knees-Chest-Chin and Cobra 02:14 Active Child’s Pose 02:38 Downward-Facing Dog 02:49 Low Lizard — right side 03:17 Wide-Legged Forward Fold 03:58 Warrior II, Warrior I and Pyramid — right side 05:15 Low Lizard — left side 05:42 Wide-Legged Forward Fold 06:13 Warrior II, Warrior I and Pyramid — left side 07:40 One-breath-one-movement flow 10:01 Closing and card pull 10:19 Equanimity and Growth 10:41 Reflection on balance, challenges and growth 13:24 Namaste 13:53 Audio closing TODAY’S CARDS Equanimity “See clearly, act well, and walk the balanced path.” Growth “Life graces you with opportunities to learn, grow, and evolve.” James considers the two cards together as a reminder that every honest opportunity to learn, grow, and evolve matters—even when those opportunities are frustrating. No breath, person, or yoga pose is more important than another. Flexibility does not make someone better at yoga. Today’s invitation is to meet challenges with equanimity, remain open to the growth they may offer, and continue evolving into the deepest expression of yourself. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live with James every weekday at 8:00 a.m. Eastern on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga 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.

  5. 6d ago

    Ground Yourself Before a Busy Day | 10-Minute Morning Yoga

    Before to-do lists, emails, phone calls, meetings, and busy work take over, take a few minutes to ground yourself. This 10-minute morning yoga practice begins with gentle spinal movement and develops into a flowing sequence of standing poses and twists. Move through Cat-Cow, Downward-Facing Dog, Goddess Squats, Triangle, Revolved Triangle, Warrior II, Peaceful Warrior, and Extended Side Angle. Options are offered throughout, including an alternative when the flowing sequence feels uncomfortable on your wrists. If you’re practicing with audio only, don’t worry about doing it right. Move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card features Reverse Plank with the message, “Effort toward a valued goal brings fulfillment.” The closing reflection invites you to notice where you invest your time and energy, identify what genuinely matters to you, and apply the right effort toward something meaningful. Watch the corresponding practice on YouTube: https://youtube.com/live/Vpuv7_6IoEo TIMESTAMPS 0:00 Welcome for audio listeners 0:16 Ground yourself before the busy work 0:47 Cat-Cow and spinal movement 1:29 Plank, Baby Cobra, and Downward Dog 2:13 Flowing Cat-Cow sequence 3:04 Forward fold and grounding 4:17 Goddess Squats 4:49 Triangle and Warrior II 5:40 Revolved Triangle 7:00 Peaceful Warrior and Extended Side Angle 8:09 Goddess twists and wide-legged fold 9:24 Yoga Wisdom Oracle card 10:10 Reverse Plank and meaningful effort 12:04 Closing 12:52 Audio outro 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. 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. Subscribe and join the community: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video 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 this practice supports you, please follow the podcast and leave a rating or review. It helps more people discover Daily Flow. Namaste.

  6. Aug 11

    Ground, Open & Focus | 10-Minute Morning Yoga

    Slow down before the day starts rushing with this grounding 10-minute morning yoga practice. Gentle bridges, hip openers, twists, and a steady standing flow create space through the body before moving into Humble Warrior, Warrior III, and Skandasana. Today’s Yoga Wisdom Oracle card is Focus, represented by Extended Side Angle Pose: “Progress comes from committed practice.” What does progress mean to you? It doesn’t have to be a dramatic achievement. Progress can be moving through an ordinary day more deliberately—showing up in a way that feels supportive, generous, and authentically you. Don’t worry about doing the practice perfectly. Simply move and breathe in a way that feels honest. That’s enough. Watch today’s practice on YouTube: https://youtube.com/live/-ckuXOzKe_s The blog post I referenced: https://dailyflow.yoga/the-yoga-of-picking-a-card/ 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. Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 Practice live every weekday at 8:00 a.m. Eastern on YouTube, or join anytime on replay. Daily Flow on YouTube: https://youtube.com/@dailyflowyoga Daily Flow Video Library: https://dailyflow.yoga/video 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, please follow the podcast and leave a rating or review. It goes a long way toward helping others find Daily Flow. Namaste. Podcast Timestamps0:00 Welcome and audio introduction 0:16 Ground, open, and slow down 0:42 Bridge and hip-opening stretches 3:33 Cat-Cow 4:08 Cobra and Downward-Facing Dog 4:32 Ragdoll and Mountain Pose 5:26 Sun Salutation 5:48 Right-side standing flow 6:05 Humble Warrior 6:46 Warrior III 7:01 Skandasana 7:34 Left-side standing flow 7:57 Humble Warrior 8:35 Skandasana and revolved lunge 8:52 Closing vinyasa 9:24 Seated reflection 9:46 Focus oracle card 10:16 What does progress mean? 11:43 Closing intention and Namaste 11:57 Final thoughts and Daily Flow invitation 12:38 Follow, review, and practice live

  7. Aug 10

    10-Minute Morning Yoga to Clear Your Mind & Find Focus

    The day is going to start with you or without you. Wouldn’t you rather be there for it? Today’s audio-first practice begins with Bridge Pose and gentle spinal movement before flowing through seated stretches, reverse tabletop, Cobra, Downward-Facing Dog, standing twists, Warriors, Triangle Pose, revolved lunges, and optional Half Moon balances. If you’re feeling scattered or already thinking about everything the day may bring, this full-body flow offers a chance to reconnect with your breath and bring your attention back to the present. Move in a way that feels honest, take the variations you need, and remember that you do not have to do it perfectly. Stay for today’s “Enlightenment” card and a simple five-breath concentration exercise exploring samadhi and the possibility of finding one brief moment of stillness. TODAY’S PRACTICE 00:00 Welcome to the audio practice 00:16 The day will start with you or without you 00:44 Bridge Pose and spinal movement 01:57 Knees-to-chest counterpose 02:08 Seated forward fold 02:34 Reverse tabletop 02:55 Plank, Cobra, and Downward-Facing Dog 03:22 Ragdoll forward fold 03:54 Standing shoulder opener 04:20 Chair Pose and twist 04:41 Warrior, Triangle, and revolved lunge — first side 05:40 Chair Pose and shoulder opener 06:01 Warrior, Triangle, and revolved lunge — second side 07:01 Flowing twists and optional Half Moon balances 09:12 Transition to the oracle card 09:34 Today’s card: Enlightenment 09:43 Reflection on samadhi 10:19 Finding a moment of mental stillness 10:45 Single-pointed concentration exercise 11:34 Five focused breaths 12:14 Releasing the fluctuations of the mind 12:49 Closing and Namaste TODAY’S CARD Enlightenment “When the fluctuations of the mind are stilled, we experience a moment of samadhi.” Today’s reflection explores samadhi, the eighth limb of yoga, and the possibility of experiencing a moment in which the mind becomes quiet. Rather than expecting yourself to remain in that state, begin with a single breath or even a millisecond. Choose one small, finite detail in front of you and give it your complete attention for five breaths. By consciously choosing where to place your focus, you may create a little more space around everything else moving through your mind. What can you do right now, for one breath, to still the fluctuations of your mind? WATCH TODAY’S PRACTICE YouTube: https://youtube.com/live/lk7dU9q00Wc 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.

  8. Aug 7

    10-Minute Morning Yoga for Stiffness, Hip Mobility, and Truthfulness

    If you woke up feeling stiff, tired, or not quite ready to begin the day, this 10-minute morning yoga practice is for you. We begin on the back with bridge pose before moving through core activation, spinal twists, hip-opening stretches, Wild Thing, Cow Face Pose, Eagle Pose, and a steady standing flow. If you’re practicing with audio only, don’t worry about doing it right. Simply move and breathe in a way that feels honest. That’s enough. Today’s Yoga Wisdom Oracle card is Truthfulness: “Be a faithful servant of truth.” Our closing reflection invites you to notice what is true in your body, your breath, and how you feel—without confusing truthfulness with bluntness or brutal honesty. James considers love for ourselves, one another, and all of creation as our deepest point of alignment with truth. Watch this practice on YouTube: https://youtube.com/live/PFhL5AZp2CM My blog post on Satya (Truthfulness): https://dailyflow.yoga/the-yamas-satya/ 📚 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. 👉 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 goes a long way. Namaste.

See All (138)

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
    138
  • Rating
    Clean
  • Copyright
    © 2026 Daily Flow Yoga with James Donegan
  • Show Website
    Ten-Minute Mornings

You Might Also Like