Latest / Ten-Minute Mornings / 10-Minute Yoga Flow: Ground, Energize & Move with Compassion
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: In 10 minutes, we'll ground, energize, and flow into whatever the day might hold. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James, and of course, be sure to practice all the way till the end, or just skip ahead if you're watching on replay. So we'll pull a card to set our intention for the day. Come to all fours. Spreading your 10 fingers wide. Tuck the toes, really pull the heart forward. So, feel like you're sort of cupping your hands on the mat. And use that traction as you wrap the elbows under, opening the shoulders, lifting the heart. Big inhale. Exhale, untuck the toes and really round the spine deeply. Push the floor now forward and away, still thinking about fingertips and knuckles, rather than palms and wrists. Then inhale, Cal. See you again. One more time, inhale. next. Step the left foot back and then float the right leg up and back. Down dog split the right leg. Big internal rotation of the right thigh. So close off the right hip. Feel like you're lifting the right heel super high. How high it is doesn't matter. And really straighten that right leg. Squeeze it straight. And then the left leg is also energized. The left kneecap lifting a bit. Inhale, exhale. Step the right foot just outside the right hand. Lower the left knee down and untuck the left. and then peel open this right leg like a book. Let it open to the pinky edge of that foot, gently pressing the floor and then pressing the thigh forward in a way. Look up. Exhaling, come back to center, tuck the left toes and lift the left knee. And then walk yourself along the left edge of your mat, wide legged forward fold, lengthen your spine. Bow deeply. Root down, rise up. Take one goddess squat. Rotate your heels to track in, then bend your knees deeply. Your knees want to travel out over the pinky toe. And then rise up. Warrior two, pivot the right foot. Peaceful warrior. Reach the right arm open back, up and back. Really open the right ribs. Inhale. Exhale, cartwheel hands down to frame that right foot. Lower the left knee, untuck the left toes, and then press down on the top of the left foot so you can gently settle the left knee onto the mat, and then float the arms. Fingertips travel up and back, firm down into the mat, forequarters to the right, top of the left, peel the belly up and away, inhale. Exhale, bring hands back to frame that right foot. Tuck the left toes, step back to your plank, inhale. Exhale, lower your knees, they'll land south of your hips and then your chest and your chin. Press down in the abdomen, pull the heart through. Cobra pose. And then tuck the toes downward dog. Pedal out the heels, shake out the head. Roll yourself forward to your plank and then release your knees down. Come to all fours. Step the right foot back, give a little saw out. And that right calf in Achilles. And then keeping the right toes tucked, down dog split the left leg. Again, internally rotate the left thigh, engage through the left heel, lift the left leg high, high, high, high, high, whatever that means. As always, what it looks like is not important, what it feels like is. And then remind yourself of energy in the fingertips. Inhale, exhale, step the left foot outside the left hand, lower the right knee down, untuck the right toes. And then just peel open this hip. Feels really nice. This is sort of like almost a baby pigeon pose in terms of how it feels, really opening up that outer thigh. Look up at the ceiling maybe and take a breath. and then release all of that. Tuck the right toes, lift the right knee. Walk yourself along the right edge of your mat. Find a long spine, so wide legged forward fold and then bow deeply. Think about pulling your head closer to the mat. And then root down in the outer edges of your feet. Rise all the way up to stand. Rotate the heels to point in, toes track out. Goddess squat. Bend the elbows, bend the knees. Rise up, reach up. Warrior two. Pivot that left foot to point forward. Right foot is pigeon-toed. Flip the left palm, swim it back. Peaceful warrior, focus on opening up those ribs, inhaling. Exhale, cartwheel hands down to frame the right or left foot. Release the right knee down, untuck the right toes. Again, press down into the top of the right foot. So you lift the right knee and then set it down lightly. Feel the top of the right foot as your anchor, the four corners of the left. Float the arm. Lengthening the waist. Inhale. Exhale, sweep your hands down beside to the mat to frame the left foot. Tuck the right toe, step back to your plank, inhaling. Exhale, lower knees, chest and chin. Cobra pose. Downward facing dog. This time starting right from down dog. Down dog, split the right leg. Bend the knee and stack the hips. Really think about squaring your heart to the floor, still energy into those fingertips, and then lift the right knee up higher. Now it's an external rotation. So you feel that peeling open. Inhale, exhale, step the right foot forward and then see if you can crawl the right hand behind the right ankle. So I'm sort of cupping with my hands and then send your elbows back like Chaturanga. Now some of you just being here feels like plenty. Some of you will start to thread the right shoulder underneath the right knee. Maybe walk your arms a little wider. Some of you may float your arms. I'm not going to do that yet. Feel the energy in both feet. Lengthen more. Take your breath. Now untangle all of that. Straighten the right leg and walk yourself to your wide legged forward fold. Inhale, lengthen. Exhale, fold deeply. Walk your left hand to your right ankle. Float your right arm to the ceiling or to the sacrum. Notice here your left hip wants to drop and see if you can level the hips and then spiral the ribs. If holding onto the ankle is too much, you can keep the hand on the floor. Take your breath and then release the twist and rise up. Skandhasana, the left knee bends. Keep that left heel rooted. It's okay if you don't go very low, but keep grounding the left heel and then slowly things will sort of start to release. Inhale. Exhale, set the left hand beside the right foot. Revolved lunge, right arm up to the ceiling. Firm the feet. And sweep that right hand forward and down, framing the right foot. Float the right foot back, inhale. Exhale, Chaturanga. Upward facing. Downward facing dog. Down dog, split the left leg. Again, now we're externally rotating the left thigh. Drawing the left heel close to the left glute. Still trying to square the heart to the floor. Nice big stretch. Inhale. Exhale, step the left foot just outside the left hand. And then cup the left, ⁓ index the middle finger around the back of the left heel. Now start to chat around to the arms. Think about lengthening here. Always think about lengthening. And as you bend the elbows, maybe see if you thread the Shoulder underneath the thigh, but keep lengthening, lengthening, lengthening, maybe walk your hands out. tending my fingertips wide. Some folks may even wrap their hands around behind their back. It doesn't really matter, but you're firming down into the feet, finding your expression, your stretch, inhaling. Exhale, and then start to straighten that left leg and walk yourself to wide-legged forward fold. Find a long spine. Bow deeply and then walk the right hand over to the left ankle, left hand, maybe start on the sacrum and just find the level hips and the twist of the ribs and then float the left arm, firming the feet. Everything starts at the mat. Inhaling. Exhale. And then root down, rise up. Anas Khandasana, that's it. Bend that right knee. Sometimes I forget. Take a breath. I'm looking at that left foot. Set the right hand beside the left foot. Left arm goes high to sky. Lots of energy in the right quadriceps of the hip state level. Inhale. Exhale, sweep that left hand forward and down. Flip the left foot back, three point chaturanga, lower halfway, half dog. Take a breath. And this time, step the right foot outside the right hand, step the left foot outside the left hand. Come to a brief malasana, ground down on the heels. This time, just reach the arms forward and then release the hips back. I So we end our practice by drawing a card from the Yoga Oracle Deck, which is created by an artist named Anthony Salerno. The first yama, Ahimsa, we don't steal. Let's just see what the might hold for us. Here's one. Compassion. The pose is up dog. Be a channel for divine sight, thought, and speech. Compassion. Be a channel for divine sight, thought, and speech. May the words of my mouth and the meditations of my heart be always acceptable and compassionate. carry that into the day in the way that resonates most deeply with you and let me know how it goes, how it feels. The light that is in me bows to and honors that compassionate divine light that is in you. Namaste.