Ten-Minute Mornings

About Ten-Minute Mornings

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 (https://youtube.com/@dailyflowyoga) Connect with James: https://dailyflow.yoga (https://dailyflow.yoga)

Publisher

Daily Flow Yoga with James Donegan

Category

health & fitness

Language

en

Explicit

No

First episode

5 Feb 2026

Latest episode

9 Oct 2026

Latest episodes

173 episodes in the feed.

1. 

   9 Oct 2026

   Morning Yoga for Tight Neck & Shoulders | Make Time for Yourself

   Before you take care of everyone else, make a little time for yourself. In today’s Ten-Minute Mornings practice, I begin with movement for the neck, shoulders and upper back, then guide you through a brief Friday flow. If you’re practicing with the audio, let go of doing it perfectly. Move and breathe in a way that feels honest. We explore standing backbends and side bends, neck stretches, thread the needle, puppy pose and child’s pose. Seated spinal twists, a variation of Marichyasana A and butterfly lead into downward-facing dog, high lunges and a flow through lunge twists, Malasana and boat pose. Follow your breath and use the variations that serve you. Watch the accompanying practice on YouTube: https://youtube.com/live/1OPpLettc1c (https://youtube.com/live/1OPpLettc1c) Audio chapters 00:00 Welcome to the audio practice 00:15 Make time for yourself 00:37 Standing backbend and side bends 01:26 Neck and shoulder stretches 02:32 Tabletop twists and thread the needle 03:39 Puppy pose and child’s pose 04:21 Seated twists and forward folds 06:28 Butterfly pose 07:03 Downward dog and high lunges 09:31 Friday flow: lunge twists, squat and boat 11:42 Child’s pose and rest 12:05 Dharma: live your purpose 14:26 Closing and Hello, Friends podcast 15:30 Follow, review and practice live Today’s card is “Dharma,” depicting hand-to-big-toe pose. Its message is: “Live your purpose and know contentment.” I reflect on my own calling to teach yoga and sing show tunes, and ask what feels natural and authentic in your life. If you don’t know, try taking a breath and listening inward before taking the next step that feels right. Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 (https://amzn.to/4vXZ7v7) I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga (https://youtube.com/@dailyflowyoga) Find more Daily Flow Yoga + Meditation practices: https://dailyflow.yoga/video (https://dailyflow.yoga/video) Hello, Friends with James Donegan — find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast (https://dailyflow.yoga/hello-friends-podcast) If this practice is useful to you, please follow the podcast and leave a review. Thank you for making time to practice with me. Namaste.

2. 

   8 Oct 2026

   The 10 Minutes You Do | Morning Yoga for a Sustainable Practice

   Think yoga only counts if you have a full hour? Practice with me for a few minutes this morning and explore what it means to keep showing up in a way that feels manageable. If you’re following along with the audio, move and breathe in a way that feels honest. That’s enough. We begin standing with side bends and forward folds, then move through plank, cobra and downward-facing dog. Kneeling balance work leads into gate pose, low lunges and twists before we build into high lunges, prayer twists, Warrior III and a standing balance challenge. There’s room to choose your expression of the movement—even when your hand doesn’t reach your foot. Watch the YouTube version: https://youtube.com/live/CT0T4QHpPKg (https://youtube.com/live/CT0T4QHpPKg) Today’s cards are “Fuel” and “Training.” “Fuel” Depicted pose: Utkatasana (chair pose) Message: “Your mind and your body are a product of how you care for them.” “Training” Depicted pose: plank Message: “Settle the fluctuations of the mind with practice and detachment.” I started Ten-Minute Mornings to make daily yoga sustainable for myself. In today’s reflection, I share how that consistency has changed my own practice. The ten minutes you do can be more valuable than the hour you don’t. Give yourself credit for the care you offer yourself, rather than beating yourself up over a class you didn’t make. Audio chapters 00:00 Welcome to the audio practice 00:15 A short yoga practice counts 00:38 Standing warm-up and side bends 02:21 Plank, cobra and downward-facing dog 03:01 Kneeling balance, gate pose and low lunge: first side 04:41 Kneeling balance, gate pose and low lunge: second side 06:26 Building the flow: twists and standing balances 07:58 Standing flow: second side 09:19 Rest and today’s cards: Fuel and Training 09:56 Making daily practice sustainable 12:11 Namaste and closing announcements 12:55 Follow, review and join me live Yoga Wisdom Oracle Deck by Anthony Salerno Artwork by Pablo Romero Affiliate link: https://amzn.to/4vXZ7v7 (https://amzn.to/4vXZ7v7) I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga (https://youtube.com/@dailyflowyoga) Explore Daily Flow Yoga + Meditation: https://dailyflow.yoga (https://dailyflow.yoga) Find more practices in the Daily Flow Video Library: https://dailyflow.yoga/video (https://dailyflow.yoga/video) Hello, Friends with James Donegan Find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast (https://dailyflow.yoga/hello-friends-podcast) If this practice is useful to you, please follow the podcast and leave a review. Share it with someone who would welcome a little movement in their morning. I’m grateful to practice with you. Namaste.

3. 

   7 Oct 2026

   Find Your Steady: Morning Yoga for Balance and Temperance

   What helps you feel steady when your balance starts to wobble? In today’s Ten-Minute Mornings practice, I explore the transition from Warrior III to standing split, paying attention to active feet, the movement of the thighs and a soft point of focus. If you’re practicing with the audio, move and breathe in a way that feels honest, and use whatever support serves you. We begin with seated spinal movement, pelvic tilts and twists, then explore a seated balance before moving through plank and downward-facing dog. The standing sequence includes Warrior I, pyramid, Warrior III, standing split, Warrior II and triangle, with an optional half moon in the second round. You can release your hands, bring them to the floor or use blocks. There’s room for an imperfect attempt—we’re all doing our best. Watch the accompanying YouTube practice: https://youtube.com/live/AG3ho6QWia4 (https://youtube.com/live/AG3ho6QWia4) Today’s card is “Temperance,” depicting a seated spinal twist. Its printed message, as read in the practice, is: “Answer the call of your soul.” I reflect on the steadiness of the deepest Self and the feelings it holds. Feelings count; they are important. Our intention is to pause when a strong feeling arises, notice it and explore being present without immediately needing to change it. This episode includes approximately 13 minutes of movement, followed by the card reflection and closing. Chapters 00:00 Audio welcome 00:15 Practice introduction 00:38 Seated grounding, spinal movement and twists 02:31 Seated balance 03:10 Plank, downward-facing dog and standing warm-up 04:48 Right-side standing sequence 07:08 Left-side standing sequence 09:58 Warrior III versus standing split 10:31 Second round with optional half moon 13:44 Settle for the card 13:56 Temperance and the steadiness of the Self 16:46 Today’s intention: notice the feeling 17:38 Thank you and Hello, Friends 18:13 Podcast closing Yoga Wisdom Oracle Deck by Anthony Salerno. Artwork by Pablo Romero. Affiliate link: https://amzn.to/4vXZ7v7 (https://amzn.to/4vXZ7v7) I may earn a commission from qualifying purchases through this link. Practice live with me every weekday at 8:00 a.m. Eastern on YouTube—or join anytime on replay: https://youtube.com/@dailyflowyoga (https://youtube.com/@dailyflowyoga) Explore the Daily Flow Video Library: https://dailyflow.yoga/video (https://dailyflow.yoga/video) Hello, Friends with James Donegan—find episodes and choose where to listen or watch: https://dailyflow.yoga/hello-friends-podcast (https://dailyflow.yoga/hello-friends-podcast) If you enjoy practicing with me, please follow the podcast and leave a review. Thank you for sharing this part of your day with me. Namaste.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

4.8 / 5

6 ratings

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Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.