Latest / Ten-Minute Mornings / Healing, Letting Go & a Friday Morning Yoga Flow
Transcript
- James @ Daily Flow: Hello friends. Thanks for downloading the audio version of today's 10 minute mornings practice. The YouTube video is linked in the show notes. And if you're staying with just the audio, don't worry about doing it right. Just move and breathe in a way that feels honest. That's enough. a follow or review goes a long way. And of course, you're always welcome to practice live with me on YouTube, 8 a.m. weekdays. James: Open your mind, ground your body, release your tension, and step into the day with purpose. Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is James, and on Fridays, we flow. And of course, be sure to flow until the end because we'll draw a card and set intention for the day and the weekend together. Come to stand at the top of your mat. your feet together. ⁓ Roll the shoulders up and back and down. Think about making your collarbones wide. So not necessarily pulling your shoulders back, not rounding them forward, but feeling them expanding nice and broad. Feel the firmness of the feet, feel that energy rise up through the crown of the head. Inhale. Exhale. floats the arms overhead. Exhale, bow deeply. ⁓ Inhale long spine. Exhale, fold. Press down, rise up, inhale. Exhale, arms to your side, mountain pose. We'll do that a couple of times. Inhale, flows the arms. Exhale, big bow forward. Micro bend in the knees. Inhale, hands to shins. Exhale, bow. Press down, rise up, inhale. Arms to the sides, exhale. We'll add on. Inhale, floats the arms. Exhale, bow a little micro bend in the knees, still warming up those hamstrings, flat back, and then step the left foot back, release the left knee down, untuck those toes. Interlace fingers on top of the right thigh to start. Feel the heel and the entire ball of the right foot pressing the floor forward and away. That plugs the femur into the hip socket. Then you can wrap those shoulder blades under and lift your heart. Inhale. And exhale. Maybe float the arms. I'm going to cactus my elbows. Open up the shoulders and the chest. And then bring the hands down to frame that right foot. Tuck the left toes. Down dog split the right leg, travels up and back. And exhale. Inhale, roll forward to plank. Maybe hover the right foot. Exhale, lower halfway. Releasing that right foot down. Lift your heart upward dog or cobra. And then downward facing dog. Straight away, down dog, split the right leg. Step the right foot all the way between the hands. Rise up, high lunge. Again, I'm going to cactus the elbows just for continuity and also because it feels really nice. Lift the heart, look up. Inhale. Then big step forward and fold as you exhale. Inhale, long spine. Exhale, bow deeply. down, rise up, inhaling. Exhale, pose. Inhale, floats the arm. Exhale, bow, fold forward. Inhale, long spine. Step the right foot back. Release the right knee down. Untuck the right toes. Interlace fingers on top of the left thigh to start. Wrap the shoulder blades under. Heel of the left foot, entire ball of the left foot, forward and away. When I do that, I can feel how my hips square a little bit more. And then float the arms. This time I'm gonna interlace my fingers and cradle my head and use that traction to lengthen the neck. And as I firm the feet, I find the whole spine getting longer. Inhale. Exhale. Hands come to frame that left foot. Tuck the right toes, lift the right knee. Down dog, split the left leg. Full round of breath. Inhale. Exhale. Inhale. Roll it forward to plank. Exhale, lower halfway. Inhale, upward facing dog. Exhale, downward facing dog. Down dog, split the left leg. Step the left foot forward. down. Rise up. Use the grounding that you found in that first shape. then low crescent. And then I'm going to interlace my fingers. I'm finding my index fingers ⁓ at the top of the neck. And actually my thumbs on the base of my jaw. Feels nice. Take your breath. Then release all that. Step the right foot forward and fold. Inhale, spine. Exhale, bow deeply. Roots to inhaling. Exhale. Mountain pose. We'll add on. Inhale, floats the arms. Exhale, bow. Inhale, long spine. Exhale, steps to the left foot back. This time keep that knee lifted. Press down, rise up to your high crescent. the firmness of defeat. And then send the left arm forward and the right arm back. Think about making a big circle with that left arm. So it's reaching up and back, and then it just keeps spiraling until you open to warrior two. Flip the right palm. Wrap the left hand behind for your half bind Open up the right ribs. Inhale. Exhale. Cartwheel hands to frame that right foot. And then down dog split the right leg. forward, three-legged plank. Saturanga. facing. Downward facing dog. Down dog the right leg. This time bend the knee and stack the hips. Peel that hip open. Try to keep the heart square as you lift the knee high. Inhale. Exhale. Steps the right foot forward. up. High lunge. And then step the left foot to meet. Bell. Inhale, long spine. Exhale, bell. Reverse swan dive. Rise up. Inhaling. Exhale. It now floats the arms. Exhale bow Inhale flat back. Step the right foot back. So find your runner's lunge first. Find your grounding, then rise up to your high crescent. Feel the grounding in the all four corners of that left foot. A little lift in the right thigh. Now send the right arm forward and the left arm back. Start to flip that right palm and think about both arms making a big circle as you travel in spiral to your warrior two. And then keep that circle going. Left arm wraps back. Or floats back rather. Peaceful warrior. And then cartwheel both hands to frame the left foot. Down dog split the left leg. Inhale plank. Exhale. Three point chataranga. Release the left foot upward facing. Downward facing dog. Down split left leg. Step it forward. Runners lunge, rise up, high lunge. Step right foot to meet left to hand fold. Inhale, long spine. Exhale, bow deeply. your swan dive. Rise up. Mount in pose. One more round. Inhale floats the arms. Exhale, bow. Long spine, left foot back, runner's lunge. Rise up, high lunge and right away. Right arm goes back, left arm forward. Make that big circle. Opening to warrior two, to peaceful warrior, this time extended side angle pose. Look up underneath the left arm. And then the left hand comes down. Down dog split the right leg. Take your vinyasa. Or skip it. Yogi's choice always. Down dog split right leg, bend the knee, stack the hips, maybe flip your dog. Step all the way over, open up the heart. Now can you step the right foot all the way to the top of the mat? Can you step the left foot to me? Long spine. Bow deeply. Reverse your swan dive. Now if that's a lot, you know. Just get here, how you get here. No big deal. floats the arms. Exhale, Long spike. Step the right foot back. Find your grounding. Rise up. High lined. And then the right arm forward, the left arm back. Keeping the arms nice and long and straight. Feel that opening, that spiraling until you arrive in peaceful warrior. Breathe. ⁓ And then extended side angle pose. And then that right hand comes down to frame the left foot. Down dogs with the left leg. Inhale. Bend the knee. ⁓ take your vinyasa. Apologies. All over your breath. Now down dogs flip the left leg, bend the knee, stack the hips, flip your dog if you want, open up the heart. Now think about left foot, of mat, right to meet, long spine. Bow deeply, press down, rise up. Melton pause. a breath. Have a seat. ⁓ If you're new, every day we draw a card from the Yoga Oracle deck. I'll put a link in the description. We just ask what it is ⁓ will help carry us ⁓ the day, into weekend. As I spread the cards, ⁓ see one grabs my attention. The shape is down dog. Healing. Resolve the past to free the present. You know, the past isn't real. Neither is the future. There only is the present. It's easy to say, it's easy to think about. It's even fairly easy to contemplate. But to really believe, to really feel that a deep, granular soul, spirit level, that's another story. So today when we find ourselves caught up in whatever chaos the world has on offer, there's lots of it. Feel it when you feel it. Experience it when you experience it. And then realize it's over. Any hurt that it causes you after that first moment. Any distraction, any mental chaos. That's a choice. And if it keeps coming up again and again, well that might be trauma. And that's another story. We'll save that for another day. Today, those little petty dramas that build up. When they're done, done. ⁓ I hope that's helpful. is to me. I'm gonna think about that a lot. The light that is in me bows two honors and is very grateful the light that is in you. Namaste. Thank you as always for spending this time. 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