Some mornings, showing up is the point. Join me for a morning yoga practice built around movement, breath and paying attention to the moment you’re in. If you’re following along with just the audio, let go of worrying about doing it right. Move and breathe in a way that feels honest. That’s enough.

I guide you through standing side bends, low lunges, half splits and a twisting quad stretch before moving into triangle and warrior two. We build into a flowing round with high crescent lunges, twists, pyramid and Malasana squat, with the option to repeat the earlier version. Use blocks in half splits if they help, and remember that catching the back foot in the quad stretch is optional.

“The breath is the event, much more than the shape.”

After the movement, take a seat or rest in Savasana as I reflect on today’s card message: “This moment is an opportunity to experience yoga.” I explore choosing a point of focus—your breath, your heartbeat or an object in front of you—and gently returning your attention when thoughts come back. I share a little of my own experience of finding those brief moments of stillness, then beginning again.

Watch this practice on YouTube:
https://youtube.com/live/P-vm6OzB-tA

Audio chapters:
00:00 Welcome to the audio practice
00:16 Showing up is the point
00:50 Standing stretch and side bends
01:33 Low lunge and half split — right side
02:39 Twisting quad stretch, triangle and warrior two
03:43 Side bends and the left-side sequence
06:37 Flowing round: crescent, twist and pyramid
08:06 Malasana squat
08:28 Flowing round — left side
10:07 Rest and today’s card
10:43 Yoga and the present moment
11:36 Choosing a point of focus
12:45 Beginning again when thoughts return
13:37 Namaste
13:46 Hello, Friends podcast invitation
14:28 Follow, review and practice live

Today’s card message comes from the 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 the Daily Flow Video Library:
https://dailyflow.yoga/video

Hello, Friends with James Donegan:
Informal conversations about these practices and the ripple effects they can have in our lives.

YouTube:
https://www.youtube.com/playlist?list=PLUPptw3ZyReY

Apple Podcasts:
https://podcasts.apple.com/us/podcast/hello-friends-with-james-donegan/id6812423353

Spotify:
https://open.spotify.com/show/2UYlXpxOTCQu0yODvUeMDj?si=3a51f5a6620f4abe

Thank you for practicing with me. If these mornings support you, please follow the podcast and leave a review to help others find Daily Flow.

Namaste.

When you’ve done everything right and the morning still goes sideways, there’s room to pause and practice. Join me for morning moon salutations, moving through a repeating sequence without needing to get it perfect. If you’re following along with just the audio, move and breathe in a way that feels honest. That’s enough.

Inspired by the fall equinox, we explore side bends, goddess squats, triangle, pyramid, crescent lunges and Skandasana. I break down the sequence before we flow in both directions, with options to use blocks, soften the knees or keep your hands on the floor during transitions. There are no chaturangas in this practice.

Watch the accompanying YouTube practice:
https://youtube.com/live/GgmJmnry0Qw

The symmetry of moon salutations invites us to keep returning our attention to the present—even when we lose our place. Our closing card, “Truthfulness,” depicts a standing backbend and reads: “Be a faithful servant of the truth.”

I reflect on how our experiences shape our perspective, what we might learn by looking beyond that perspective, and the wisdom we can find in a situation. For me, that inquiry comes back to love.

I also share a little about Hello, Friends with James Donegan, my upcoming podcast exploring the unexpected ways mindfulness practices influence our lives, art and work. The first episode arrives on the first Sunday of October 2026.

Audio chapters
00:00 Welcome to the audio practice
00:15 When your morning doesn’t go as planned
00:42 Introducing moon salutations
01:05 Learning the moon salutation sequence
04:32 Letting go of perfection and finding the flow
06:59 One more round
08:47 Mountain pose and settling
09:06 The symmetry of moon salutations
09:35 Truthfulness: card and reflection
12:35 Hello, Friends podcast announcement
13:54 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 the Daily Flow Video Library:
https://dailyflow.yoga/video

If this practice is part of your morning, please follow the podcast and leave a review. It’s a lovely way to support this freely offered practice and help others find it.

Namaste.

Up, but not quite “at ’em”? Join me for a morning yoga practice to get moving, breathe and give yourself a little attention before the day gets busy. 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.

We begin with seated twists, eagle arms and opening through the chest before moving into downward-facing dog, malasana, boat and bridge. I take a little extra time to break down chaturanga, first while standing and then with the knees down. Our standing flow includes high lunge, Warrior Two, goddess, triangle and Warrior One, with the option to keep the knees lowered during the second chaturanga round.

Watch the full practice on YouTube:
https://youtu.be/M4ObgDIAkZA

Audio chapters
00:00 Welcome to the audio practice
00:15 Up, but not quite “at ’em”?
00:33 Seated breathing, twists and eagle arms
03:48 All fours and downward-facing dog
04:35 Malasana, boat and bridge
06:17 Standing chaturanga breakdown
06:52 Knees-down chaturanga and cobra
07:38 Right-side standing flow
08:37 Second chaturanga round
09:15 Left-side standing flow
10:06 Malasana and settling into stillness
10:54 Unplug: stepping forward with conviction
13:00 Closing blessing
13:11 Thank you and staying connected
13:44 Follow, review and practice live

Today’s card is “Unplug,” depicting Warrior One, with the printed message: “Break free and think for yourself.”

I share my own interpretation of Warrior One: a warrior stepping forward heart first, leading with the strength of their convictions. It’s an invitation to enter the day—even the situations we wouldn’t necessarily choose—knowing who we are and what we bring, and offering it wholly and freely. That doesn’t mean we’ll always win. It gives us a way to show up honestly.

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 the Daily Flow Video Library:
https://dailyflow.yoga/video

Get periodic Daily Flow updates:
https://mailchi.mp/dailyflow/join-us

If this practice is helpful, please follow the podcast and leave a review. Share it with someone who would appreciate a little movement and reflection in their morning.

Thank you for spending this time with me on yourself.

Namaste.