Ten-Minute Mornings

Daily Flow Yoga with James Donegan
  • 4.8 (4)
  • 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

    10-Minute Morning Yoga for Energy, Mobility & Empowerment

    In today’s 10-minute morning yoga practice, we start standing and build into an energizing Friday flow with Down Dog, low lunge twists, Extended Side Angle, Skandasana, Crescent Lunge, Warrior II, Peaceful Warrior, and a little vinyasa to wake up the body and reset the breath. We close with the Freedom card and a reminder to make empowerment a habit—for yourself and for others. The video version of today’s practice is here: https://youtube.com/live/FN_JcaG5Cnc Audio Timestamps00:00 Intro 00:17 Opening 00:41 Standing grounding 01:08 Spinal rounding & shoulder stretch 01:29 Overhead reach & gentle backbend 01:53 Forward Fold 02:00 Plank • Cobra • Down Dog 02:42 Low lunge twist 03:00 Extended Side Angle 03:21 Skandasana 03:37 Crescent Lunge 04:04 Wide-Legged Forward Fold 04:12 Warrior II 04:41 Second side 06:49 Flow sequence 07:13 High Crescent 07:31 Airplane twist 07:45 Warrior II • Peaceful Warrior • Extended Side Angle 07:50 Skandasana transition 08:35 Second-side flow 10:12 Closing breath 10:36 Today’s Card — Freedom 11:27 Closing reflection 12:08 Podcast outro Practice with me on YouTubeJoin me live every weekday at 8 a.m. Eastern for Ten-Minute Mornings: https://youtube.com/@dailyflowyoga More Daily Flow linkshttps://linktr.ee/dailyflowyoga

    12 min

  2. 3d ago

    Wake Up Your Body | 10-Minute Morning Yoga for Hips, Hamstrings & Spine

    In today’s 10-minute morning yoga practice, we’ll gently wake up the body with spinal mobility, hip openers, hamstring stretches, triangle pose, pyramid pose, crescent lunges, and a simple standing flow to help you feel energized, grounded, and ready for the day. The video version of today’s practice is here: https://youtube.com/live/bAz72iE4KWw Audio Timestamps00:00 Introduction 00:15 Practice Begins 00:40 Cat-Cow Spinal Mobility 01:29 Cross-Body Hip Stretch 01:54 Lizard Twist 02:20 Wide-Legged Forward Fold 02:30 Triangle Pose 02:50 Crescent Lunge 03:08 Knees-Chest-Chin Flow 03:26 Second Side 05:45 Downward Facing Dog 06:02 Standing Flow Begins 06:28 High Lunge 06:40 Pyramid Pose 07:08 Warrior I 07:20 Warrior II 07:23 Peaceful Warrior 07:26 Extended Side Angle 07:31 Vinyasa 08:06 Second Side Flow 09:54 Child’s Pose 10:13 Today’s Oracle Card 13:05 Outro Practice with me on YouTube: https://youtube.com/@dailyflowyoga More Daily Flow links: https://linktr.ee/dailyflowyoga

    13 min

  3. 4d ago

    Focus Through Balance | Morning Yoga for Tree Pose, Eagle Pose & Stability

    In today’s 10-minute morning yoga practice, we explore balance as a tool for building focus and concentration. Through Gomukhasana, seated twists, Tree Pose, Eagle Pose, standing splits, and a short vinyasa flow, you’ll open the shoulders, hips, and spine while finding a little more steadiness for the day ahead. The video version of today’s practice is here: https://youtube.com/live/WXMh4uwC5fM Audio Timestamps00:00 Introduction 00:39 Plank to Child’s Pose warm-up flow 01:35 Down Dog & knee-to-nose core work 02:16 Gomukhasana (Cow Face Pose) 03:03 Seated spinal twist 04:24 Gomukhasana (second side) 05:10 Seated spinal twist (second side) 05:55 Standing forward fold 06:30 Tree Pose 07:32 Eagle Pose 08:12 Tree Pose (second side) 09:02 Eagle Pose (second side) 09:49 Tree → Eagle → Standing Split flow 11:50 Oracle Card: Focus 13:25 Closing thoughts Practice with me on YouTubehttps://youtube.com/@dailyflowyoga More Daily Flow linkshttps://linktr.ee/dailyflowyoga

    14 min

  4. 5d ago

    Loosen Up: A 10-Minute Morning Yoga Flow for Neck, Back & Shoulders

    In today’s 10-minute morning yoga practice, we create space through the neck, shoulders, ribs, and spine with gentle side bends, low lunges, high lunges, Warrior II, Extended Side Angle, and twisting postures. It’s a simple, accessible flow designed to help you wake up, move more freely, and start the day feeling a little better. The video version of today’s practice is here: https://youtube.com/live/dUO42xlGWJM Audio Timestamps0:00 Introduction 0:20 Practice begins 0:43 Standing warm-up 1:16 Shoulder opening & spinal rounding 1:43 Standing side bends 2:09 Low lunge (left side) 2:53 Downward Dog 3:09 High lunge (right side) 3:40 Forward fold 4:05 Low lunge (right side) 4:53 Downward Dog 5:04 High lunge (left side) 5:48 Flow progression 6:32 Warrior II & Reverse Warrior (right side) 7:16 Extended Side Angle 7:31 Lunge twist 7:54 Flow reset 8:32 Warrior II & Reverse Warrior (left side) 9:07 Extended Side Angle 9:22 Lunge twist 9:43 Closing reflection 10:10 Oracle card: Healing 11:36 Closing message Practice with Me on YouTube📺 Daily Flow Yoga + Meditation https://youtube.com/@dailyflowyoga More Daily Flow Links🌐 Daily Flow Video Library https://dailyflow.yoga/video 📩 Join the email community https://mailchi.mp/dailyflow/join-us 🔗 Everything Daily Flow https://linktr.ee/dailyflowyoga 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.)

    12 min

  5. 6d ago

    10-Minute Morning Yoga for Stiff, Tired Days

    In today’s 10-minute morning yoga practice, we wake up the body with side bends, Bird Dog, Gate Pose, low lunges, Down Dog Splits, optional Side Plank transitions, Warrior II, Triangle Pose, and steady breath. The video version of today’s practice is here: https://youtube.com/live/GNe4zbY2CmI Audio Timestamps 00:00 Audio intro 00:15 Opening: stiff, tired, or not in the mood 00:39 Standing warm-up and side bends 02:37 Knees-chest-chin, Cobra, and Child’s Pose 02:59 Bird Dog and Gate Pose 03:48 Down Dog Split and Low Lunge 04:38 Downward Facing Dog 05:09 Second side Bird Dog and Gate Pose 06:01 Down Dog Split and Low Lunge 07:04 Flow round begins 07:40 High Lunge, optional Side Plank, Warrior II, and Triangle 08:32 Second side flow 09:38 Pause and oracle card 10:04 Healing: resolve the past to free the present 11:52 Closing Practice with me on YouTube: https://youtube.com/@dailyflowyoga More Daily Flow links: https://linktr.ee/dailyflowyoga 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.)

    12 min

  6. Jun 19

    Ease Where You Can, Effort Where You Need It

    In today’s 10-minute morning yoga practice, we work with the balance of effort and ease through Sun Salutation B, Chair Pose, Warrior I, Figure Four Chair, optional twists, and steady breath. The video version of today’s practice is here: https://youtube.com/live/idWulU3NJhw Audio Timestamps 00:00 Audio intro 00:15 Opening: effort and ease 00:41 Grounding in Mountain Pose 01:09 Sun Salutation A warm-up 02:18 Chair Pose into Sun Salutation B 03:27 Moving meditation through Sun B 05:40 Adding Figure Four Chair 07:35 Effort as mental practice 08:13 Final flowing round 09:26 Pause and oracle card 09:59 Shavasana: live well now 11:17 Closing Practice with me on YouTube: https://youtube.com/@dailyflowyoga More Daily Flow links: https://linktr.ee/dailyflowyoga 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.)

    12 min

  7. Jun 18

    10-Minute Morning Yoga for Tight Shoulders, Hips & Neck

    Back, hips, neck, shoulders, hamstrings, glutes — whatever’s feeling tight today, this 10-minute morning yoga practice offers a little relief through shoulder openers, low lunges, lizard, Warrior II, Triangle, and steady breath. The YouTube video version is here: https://youtube.com/live/J4HJnyp8ZJs Timestamps00:00 Audio welcome 00:22 Practice begins 00:49 Standing grounding & shoulder warm-up 01:42 Shoulder-opening bind 03:07 Chair pose with interlaced hands 03:36 Low lunge 04:11 Knees-chest-chin, Cobra & Down Dog 06:14 Flow begins 06:44 Down Dog Split to Lizard 07:07 Wide-Legged Forward Fold 07:19 Warrior II 07:36 Triangle 08:18 Second side 10:20 Closing moment 10:53 Oracle card: Now 12:37 Closing thanks 12:53 Audio outro Practice with me on YouTube: https://youtube.com/@dailyflowyoga More from Daily Flow: https://linktr.ee/dailyflowyoga

    13 min

  8. Jun 17

    Move Anyway: 10-Minute Morning Yoga for Stiff, Tired Days

    Feeling a little tired, a little stiff, and not especially motivated? Honestly, same. Today’s practice starts with gentle spinal movement and balance work before building into gate pose, malasana, Warrior I, Warrior II, peaceful warrior, extended side angle, and Skandasana. We finish with an oracle card reflecting on accurate perception and the value of seeing things as they truly are. 🎥 Practice along with today’s video: https://youtube.com/live/JRK_yqyE-lw Timestamps00:00 Introduction00:15 Practice begins01:37 Bird dog balance02:05 Supported side plank & gate pose03:03 Down dog split & pyramid variation03:43 Wrist mobility04:08 Second-side sequence06:05 Malasana & spinal twist07:24 Warrior flow with side angle & Skandasana10:27 Child’s pose10:59 Oracle card: Accurate Perception13:30 Closing 📺 Daily Flow on YouTube: https://youtube.com/@dailyflowyoga 🔗 More Daily Flow resources: https://linktr.ee/dailyflowyoga

    14 min
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4.8
out of 5
4 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
    2K
  • Episodes
    103
  • Rating
    Clean
  • Copyright
    © 2026 Daily Flow Yoga with James Donegan
  • Show Website
    Ten-Minute Mornings