Ten-Minute Mornings

By Daily Flow Yoga with James Donegan

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-

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FAQs about Ten-Minute Mornings:

How many episodes does Ten-Minute Mornings have?

The podcast currently has 163 episodes available.

Ten-Minute Mornings episodes:

April 03, 2026 10-Minute Vinyasa Flow for Balance, Strength & Focus
A quick Friday flow to wake up balance, coordination, and strength without getting stuck in the weeds. This one moves steadily through standing balances, lunges, triangle, half moon, skandhasana, side plank, and chair—enough to get your blood moving and your attention online.
Today’s practice on YouTube:
https://youtube.com/live/wdeqX-V-LFc
Timestamps:
00:00 Intro
00:24 Practice begins
00:44 Standing warm-up and twist
02:06 Balance + twist on the right
02:29 High lunge → Warrior II → Pyramid
03:02 Humble Warrior → Skandhasana
03:36 Chair pose reset
03:44 Balance + twist on the left
04:03 High lunge → Warrior II → Pyramid
04:41 Humble Warrior → Skandhasana
05:05 Chair pose reset
05:10 Add-on round begins
05:30 Warrior I → Humble Warrior
05:46 Skandhasana → Triangle
06:05 Chair pose reset
06:10 Second-side add-on
06:30 Warrior I → Humble Warrior
06:50 Skandhasana → Triangle
07:10 Chair pose reset
07:12 Final round begins
07:33 Half Moon
07:41 Warrior I → Humble Warrior / Warrior III
08:06 Side plank
08:22 Chair pose
08:25 Final side
08:42 Half Moon
08:59 Humble Warrior → Warrior III
09:22 Side plank
09:32 Chair pose
09:41 Forward fold and release
10:01 Closing reflection
10:47 Outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More from Daily Flow:
https://linktr.ee/dailyflowyoga
...more
11min
April 02, 2026 Morning Yoga for Balance & Core | 10-Minute Flow to Feel Steady
A 10-minute morning practice to open, engage, and ground before the day gets moving.
This one starts on the back with bridge and core work, then builds into lunges, twists, triangle, half moon, and a little wobble practice along the way. Nothing fancy. Just honest movement, steady breath, and a reminder that balance does not require perfection.
Today’s YouTube practice:
https://youtube.com/live/gNTPzAVov28
Timestamps
00:00 Intro
00:22 Practice begins
00:32 Come to your back
00:37 Bridge pose + spinal articulation
02:06 Cocoon core work
02:37 Bridge to cocoon flow
03:27 Boat pose
03:40 Bridge / optional wheel
04:20 Rock up to boat
04:36 Transition to all fours
05:00 Downward facing dog
05:09 Right side: high lunge twist → Warrior II → side angle → vinyasa
06:29 Left side: high lunge twist → Warrior II → side angle → vinyasa
07:53 Right side add-on: revolved triangle / half moon → reverse triangle → triangle / half moon / chapasana → standing split
09:21 Left side add-on: revolved half moon → reverse triangle → triangle / half moon
11:04 Seated reflection
11:42 Closing
12:13 Podcast outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More from Daily Flow:
https://linktr.ee/dailyflowyoga
...more
13min
April 01, 2026 Morning Yoga for Hips, Hamstrings, and Balance
A steady ten-minute morning practice to wake up the outer hips, hamstrings, spine, and legs before building into standing balance. We start on the floor with staff pose, seated reaches, twists, and figure four, then work up through cat-cow, down dog, rag doll, goddess, triangle, eagle, and the option for half moon.
If you’re listening without the video, don’t worry about doing it right. Just move and breathe in a way that feels honest.
Today’s YouTube practice:
https://youtube.com/live/UgdVtplrtDY
Timestamps:
0:00 Intro
0:17 Practice begins
0:35 Staff pose
1:15 Seated reach and twist
2:29 Hamstring reach variation
3:03 Seated spinal twist
3:25 Figure four hip opener
3:57 Second side
4:36 Seated twist, second side
5:01 Figure four, second side
5:23 Cat-cow
5:32 Down dog
5:40 Rag doll
6:01 Goddess squat
6:20 Triangle flow
7:14 Warrior, eagle, and balance work
9:16 Full standing flow with triangle or half moon option
10:33 Mountain pose and closing
11:09 Outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More Daily Flow links:
https://linktr.ee/dailyflowyoga
...more
12min
March 31, 2026 10-Minute Morning Yoga for Strength, Balance, and Energy
A short morning practice to wake things up without making a big production out of it. This one starts low, builds through warrior shapes and standing flow, and finishes with tree pose and optional balance progressions. Strong legs, steady breath, and enough challenge to get your attention in a useful way.
Today’s YouTube practice:
https://youtu.be/kJ7h7MjGCig
TIMESTAMPS
00:00 Intro
00:15 Practice begins
00:34 Downward dog to plank warm-up
02:09 Right side flow: Warrior I, Warrior II, Goddess, Side Angle, Pyramid
03:51 Vinyasa
04:16 Left side flow: Warrior I, Warrior II, Goddess, Side Angle, Pyramid
06:17 Vinyasa
06:35 Transition to standing
07:22 Flow with tree pose progression: right side
08:35 Flow with tree pose progression: left side
10:04 Cool down
10:11 Closing reflection
10:41 Outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More from Daily Flow:
https://linktr.ee/dailyflowyoga
...more
11min
March 30, 2026 10-Minute Morning Yoga for Shoulders, Hips & Balance
Start your day with a focused 10-minute practice to open the shoulders, hips, and spine while building strength through steady, connected movement.
We begin seated with active shoulder and spinal work—cat/cow, side bends, twists, and eagle arms—before moving into a grounded flow with lunges, wide-legged folds, and a continuous standing sequence. The emphasis isn’t on pushing deeper—it’s on staying organized as the shapes change.
If you’re following along without the video, don’t worry about getting it “right.” Just move and breathe in a way that feels honest. That’s enough.
Practice along on YouTube:
https://youtube.com/live/j-GGAaMcAII
Timestamps:
00:00 Welcome + intro
00:22 Settle in / intention for practice
00:35 Seated spinal warm-up (cat/cow)
01:20 Add arms (shoulder opening)
01:43 Side bend + twist (right)
02:21 Shoulder stretch + eagle arms
02:59 Fold forward → open arms
03:12 Side bend + twist (left)
03:53 Shoulder stretch + eagle arms
04:30 Transition to quadruped
04:48 Cat/Cow + shoulder work
05:08 Plank → knees, chest, chin
05:13 Cobra → downward dog
05:52 Low lizard lunge (right)
06:27 Wide-legged forward fold
07:09 Warrior I (right) → vinyasa
07:40 Downward dog reset
08:06 Low lizard lunge (left)
08:33 Skandasana flow
09:01 Warrior I (left) → vinyasa
09:25 Flow sequence (Warrior I → Warrior III → Skandasana → twist)
10:04 Second side flow
10:37 Close + intention
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
https://linktr.ee/dailyflowyoga
...more
12min
March 27, 2026 Morning Yoga Flow for Energy, Balance, and Breath
A quick, energizing Friday flow to wake up the body, raise a little heat, and keep the breath steady as things start to move faster. This one builds from simple standing movements into lunges, side angle, twists, balance, wild thing, and a few stronger transitions—all without getting too precious about it.
Move, breathe, pause when you need to, and let the practice work on you a little.
Today’s YouTube practice:
https://youtube.com/live/1YQQ2A6BKMU
Timestamps:
00:00 Welcome + audio intro
00:24 Start standing + Friday flow intention
01:45 Low lunge flow + quad stretch
02:20 Down dog split to high lunge
02:33 Warrior II → Peaceful Warrior → Side Angle
02:58 Second side low lunge flow
03:35 Down dog split to high lunge
03:49 Warrior II → Peaceful Warrior → Side Angle
04:13 Standing balance into flowing sequence
04:43 Wild thing → Chaturanga
05:07 High lunge prayer twist
05:35 Second side standing balance
05:44 Warrior I → Warrior II flow
06:21 High lunge prayer twist
06:50 Pause to check the breath
07:15 Standing balance with big toe hold
07:42 Flow to wild thing → Chaturanga
08:11 Prayer twist to revolved half moon
08:32 Second side big toe balance
09:01 Flow to wild thing → Chaturanga
09:37 Final prayer twist balance
09:58 Closing reflection
10:25 Outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More from Daily Flow:
https://linktr.ee/dailyflowyoga
...more
11min
March 26, 2026 10 Minute Morning Yoga for Twists, Balance, and Calm Focus
A short, focused morning practice to wake up the spine, build into twisting lunges and balance, and start your day energized without rushing.
You’ll move through a longer, intentional warmup before progressing into prayer twists, standing work, and a final balance challenge. The goal isn’t to force anything—it’s to organize effort so the movement stays steady and usable.
If you’re listening without the video, don’t worry about getting it “right.” Just move and breathe in a way that feels honest.
Practice on YouTube:
https://youtube.com/live/AOM_jOfgzSo
TIMESTAMPS
00:00 Intro and setup
00:20 Arriving and beginning on all fours
00:32 Cat–cow spinal warmup
01:17 Thread the needle twists
03:02 Plank, cobra, and first down dog
03:59 Lizard and hip opening
04:58 Malasana twist and boat
05:47 Reset and second side
07:42 High lunge to prayer twist
08:22 Warrior II and triangle
09:54 Balance progression from prayer twist
10:59 Final flow and closing sequence
11:24 Seated reflection and outro
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
https://linktr.ee/dailyflowyoga
...more
13min
March 25, 2026 10-Minute Morning Yoga for Strength, Flow & Smooth Transitions
A short, focused practice to build strength, open the shoulders, and smooth out your transitions.
We start low—reverse table, boat, controlled roll-throughs—and gradually build toward a continuous standing flow. Nothing rushed. Just clean, repeatable movement that actually carries into your day.
If you’re following along with audio only, don’t worry about getting it “right.” Just move and breathe in a way that feels honest.
Practice with the full video here:
https://youtube.com/live/X0ZZKXG11_0
Timestamps:
00:00 Introduction
00:23 Begin seated → reverse table
01:12 Boat pose activation
01:40 Cross + roll to plank
01:54 Slow Chaturanga → Up Dog
02:24 Reset → plank
02:32 Return to boat
03:10 Flow repetition (adding rhythm)
03:57 Hop back option
04:13 Down Dog → hop forward
04:24 Boat + lift
04:45 Repeat transitions
05:07 Final seated flow
05:43 Down Dog → right side
06:10 Warrior II sequence (right)
06:26 Side angle + bind
06:39 Triangle
07:05 Wild thing → vinyasa
07:30 Left side setup
07:51 Warrior II sequence (left)
08:08 Side angle + bind
08:30 Triangle
09:00 Wild thing → vinyasa
09:39 Continuous flow
10:52 Close + reflection
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
https://linktr.ee/dailyflowyoga
...more
12min
March 24, 2026 10-Minute Morning Yoga for Balance, Core Activation & Steady Focus
A short, steady morning practice to wake up the spine, activate the core, and build balance that actually carries into your day. No rush, no strain—just clear, usable movement.
Today’s sequence moves through cat-cow, core activation, down dog, chair, lunges, twists, and balance work like half moon and revolved variations. The goal isn’t to “stick” the pose—it’s to stay with it and organize your effort.
Practice on YouTube:
https://youtube.com/live/0WAzhOfViws
Timestamps:
00:00 Introduction
00:16 Practice begins / all fours
01:55 Core activation + down dog
02:31 Ragdoll to standing
02:55 Chair + balance setup
03:45 Lunge to half split
04:16 Chair second side
05:15 Twist to revolved lunge
06:00 Warrior II to triangle
06:30 Chair twist second side
07:14 Warrior II to triangle second side
08:04 Crow prep
08:37 Revolved half moon
09:07 Triangle / half moon
09:48 Revolved half moon second side
10:26 Triangle / half moon second side
10:44 Closing
—
Join live on YouTube every weekday morning at 8 a.m. Eastern:
https://youtube.com/@dailyflowyoga
More from Daily Flow:
https://linktr.ee/dailyflowyoga
...more
12min
March 23, 2026 Build Strength & Balance Through Movement | 10-Minute Morning Yoga
This 10-minute morning yoga practice builds strength and balance through controlled, continuous movement.
You’ll move through crescent lunges, twists, pyramid pose, and standing balance work—focusing less on holding positions and more on how you transition between them.
If you’re listening without the video, don’t worry about doing it “right.” Just move and breathe in a way that feels honest. That’s enough.
Practice with the full video here:
https://youtube.com/live/p3XSv3xVa_o
Timestamps:
00:00 Introduction
00:24 Begin practice (standing + warm-up)
01:17 Forward fold + low lunge
01:54 Twist + down dog split
02:25 High lunge → pyramid pose
02:57 Chair pose → stand
03:19 Second side low lunge + twist
03:47 Down dog split (left side)
04:17 High lunge → pyramid pose
05:00 Chair pose reset
05:32 Add twist + flow progression
06:13 Standing split → chair
07:09 Second side twist + progression
08:23 Balance + control work
08:52 Continuous flow (both sides)
10:05 Closing + intention
✨ Practice live with me every weekday at 8 a.m. (ET) on YouTube:
https://youtube.com/@dailyflowyoga
https://linktr.ee/dailyflowyoga
...more
11min

FAQs about Ten-Minute Mornings:

How many episodes does Ten-Minute Mornings have?

The podcast currently has 163 episodes available.