Start with Intention | 10-Minute Morning Yoga

What do you need from your morning yoga practice today? In this 10-Minute Morning Yoga flow, I invite you to choose one positive word or phrase—something that reflects how you want to approach your time on the mat. We return to that intention as we breathe, stretch and move. We begin with standing side bends, then explore low lunges, half splits and twists to give the hips, hamstrings and side body some attention. After moving through plank, Cobra and Downward Facing Dog, we revisit the sequence with high lunges, Pyramid Pose, Warrior One and prayer twists. Take your time, use blocks if helpful and choose whether to include the vinyasas. “Always your practice, always your choice.” Stay after the movement for today’s “Karma” card and a reflection on steady practice. The card depicts Extended Side Angle Pose, and its printed message reads: “Unlearned lessons and unrealized effort hold unclaimed growth.” I explore how setting up a posture with attention, returning to it consistently and allowing time for the breath can help us discover our own expression of the shape. That becomes a way to think about building new habits, releasing old ones and recognizing what we’ve learned—without expecting every attempt to be perfect. The movement practice is followed by a longer card reflection and closing, for a total video length of about 16 minutes. Chapters 00:00 Welcome to Ten-Minute Mornings 00:25 Choose one intention 01:17 Standing flow and side bends 02:07 Low lunge, half split and twist — right foot forward 03:17 Plank, Cobra and Downward Facing Dog 04:00 Side bends and second-side stretches 06:01 Plank, Cobra and Downward Facing Dog 06:57 Intention and breath: a more flowing round 07:19 High lunge, Pyramid and prayer twist — right foot forward 08:22 High lunge, Pyramid and prayer twist — left foot forward 09:32 Pause and a visit from Max 10:07 Karma card and Extended Side Angle reflection 13:54 Learning lessons and building new habits 14:57 Namaste and Hello, Friends announcement My name is James Donegan and I am a yoga teacher, group fitness instructor, actor, singer, husband and dog dad living in New York City. Daily Flow Yoga + Meditation is a labor of love and is offered freely to all who are seeking. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay. Hello, Friends with James Donegan launches Sunday, October 4, 2026. Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-... Subscribe and join the community:    / @dailyflowyoga   Daily Flow Video Library: https://dailyflow.yoga/video Get periodic Daily Flow updates: https://mailchi.mp/dailyflow/join-us Merchandise: https://dailyflow.yoga/merch Corporate Retreats & Wellness Programs: https://dailyflow.yoga/retreats Instagram:   / dailyflow.yoga   Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Oracle deck affiliate link: https://amzn.to/4vXZ7v7 If you enjoy practicing with me, please like this video, subscribe and share it with someone who would appreciate a little morning movement. Leave a comment and tell me which word you chose for your practice—and how it felt to return to it. Namaste.