Latest / Ten-Minute Mornings / Find Your Balance When Things Don’t Go to Plan | 10-Minute Morning Yoga
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. James: Well sometimes things really don't go as planned. But that's okay. You make do. Hello friends. Welcome to your daily flow 10 minute mornings practice. My name is James. And if things look a little different, it's because my camera setup is not happening quite right this morning. I can't help it. I'm obsessed. At least let's make sure I'm recording correctly. Yeah, that was okay. But you know it does we know what'll help it. Ten minutes of yoga. There you go. Stay there. Come to all fours. Starting off a little cat and cow. Pull your heart forward as you inhale. Exhale, tuck your toes and round your spine. Inhale, pull the heart forward, lift the tailbone up. Exhale, tuck the toes in round. One more. And exhale. So you can keep going with cats and cows, or I'm gonna turn it into a little down dog flow. So step back to your plank and then to your downward facing dog. For our purposes right now, keep your feet together, bend your knees a lot. On your inhale, come forward to plank. On your exhale, lower your knees, send your hips to your heels. Inhale forward to plank. Exhale, down dog. Just kind of dialing up. The spinal articulation, inhale, plank, lower the knees, exhale, hips to heels. We've done this before. Inhale forward to plank. Exhale, downward facing dog. Pedal out your heels. Shake out your head. Now use this opportunity to energize your fingertips. Pull your heart back. Feel a little sense of lifting up through the kneecaps as you press the thighs back towards the back of your space. Feet can be about hip width now, and your heels are disappearing behind your ankles. Inhale, exhale, step your right foot outside your right hand. Pull your heart forward, lower your left knee down, untuck the left toes. And then taking your right hand onto your right thigh, peel that right hip open. Nice little hip release. Inhale. Exhale. Replant that right hand. Tuck the left toes. Step the right foot back. Inhale. Exhale. Lower your knees, your chest, and your chin. Cobra pose on an inhale. Downward facing dog. Tuck the toes, hips high to sky. And breathe. Pedal out heels, shake out head, all that stuff. Inhale. Exhale. Inhale, step the left foot outside the left hand. Release the right knee down. Untuck the right toes. Pull the heart forward. Left hand onto the left thigh. Peel that open a little bit. Look up. So I'm dropping my hips down. I'm guiding that left thigh out. Feels really good. One more breath. Bring the left hand down, step to left foot back plank position, inhale, exhale, lower knees, chest and chin. Inhale, cobra, exhale, downward facing dog. Walk your feet forward to your hands. Bend your knees quite a lot. Hold opposite elbows. Sway out your hips, ragdoll. Let your head and arms be heavy. Open up your back body. And then release that. Roll yourself up to stand one vertebrae at a time. Stack H1 the best you can. As you come into your mountain pose, stepping your feet together. If that feels okay in your body. Firm your feet. Give your shoulders a nice shrug up and back and down. Hook your thumbs in front of you. Float that overhead. Now with your biceps coming alongside your ears, energize your feet and energize your fingertips. So you're making a really tall column. And then let those fingertips start going back a little bit and your head can follow. Finding a back bend. Don't let your head go further than your triceps. Inhale. Exhale, fold forward. And then catch your hands behind your back. Interlace your fingers. Let your knuckles scrape the ceiling and think about connecting your abdomen to your thighs. Now keeping that connection of interlaced fingers. Look forward, inhale. Exhale, fold a little more deeply. Do that again. Look forward, inhale. Knuckles are pulling back, heart is pulling forward. And then fold. Nice big shoulder stretch. One more time in here. Exhale, bow. This time release the hands and then come to a chair pose. Bend the knees. Float the arms. Inhale. Exhale, hands to the floor. Find your flat back. Now step the left foot back and come up to your warrior one. So let the back heel spiral down, I don't know, 45 degrees or maybe parallel. And then wrap that left shoulder blade under, press into the pinky edge of your left foot, and then bend the right knee another millimeter. These little micro changes, these small changes, add up and make a big difference. Inhale. Exhale, warrior two. Inhale, straighten the right leg. Exhale, triangle pose. Left hip back, right arm as far forward as you can. And then bring the right hand down. Look up at your left thumb. or towards it. Inhale. Exhale. Warrior two. Inhale, straighten both legs parallel your feet. Exhale, wide legged forward fold. I'm going to find my piece fingers on my big toes. And then once I have them, I'm trying to bend my elbows in half and pull my toes forward. Keep that tuck of the tailbone, but it's a bigger hamstring stretch. Inhale. Exhale. Release that. Walk your hands under your face. Skandasana to your left. Shift your weight back. The right toes point straight to the ceiling. Lift up through the pelvic floor. Look at your right foot. Inhaling. Exhaling, walk your hands back to the top of your mat. Hands frame that right foot. Step the left foot forward to meet. Inhale, lengthen. Exhale, bow. Come to a chair pose, flip the arms. Exhale, fold to the mat. Inhale, look forward. Exhale, step the right foot back and then come up to your warrior one. Spiral that right heel down. Float the arms up, wrap the right shoulder blade under. The pinky side of the right foot is pressing into the mat. So I feel a little engagement in the inside of my right thigh. And then I wrap the right shoulder blade under, bend the left knee a little more, look up. Inhale. Exhale, warrior two. Inhale, lengthen the left leg, lift the ball of the left foot. Exhale, come back to your warrior two. Because I forgot triangle pose. Inhale, lengthen your left leg. Start to send the right hip back, left arm forward, forward, forward, forward. When you can go no further forward, then the left hand releases down. Look up your right thumb, left eye is turning counterclockwise externally, so that left hip wraps under. Inhale here. Exhale, warrior two. Now, rise up, parallel your feet. Inhale. Exhale, fold forward. Maybe catch those big toes. Inhale, lengthen. Exhale, bell. Holding the toes feels like it's not quite enough or your elbows don't bend as much as mine. That's okay. Just have your hands on the floor. Find your long spine again. Release the toes if you have them. And then bend that right knee for your skundus. And then try to ground that right heel, shifting your weight back. Lift up in your pelvic floor. Look at your left foot. Inhale. Exhale, walk your hands forward, frame the left foot, and then step the right foot forward to meet it. Inhale, lengthen. Exhale, bow. Inhale, chair. Mountain pose. We're gonna float through that one time. I'll add some progressions, and of course, they're optional. Feet on the floor. Hook your thumbs, float them overhead, inhale. This time as you exhale, maybe swing forward, catch your interlaced fingers behind your back. Inhale, lengthen. Exhale, fold. Inhale, chair pose. Exhale, hands to the mat. Inhale, look forward. Exhale, step the left foot back. Runner's lunge. Inhale, warrior one. Exhale, warrior two. Inhale, straighten the right leg. Exhale, triangle, or half moon pose. Inhale. Exhale, soft landing, warrior two. Inhale, rise up, parallel feet. Exhale, wide legged forward, fold. Inhale, lengthen. Exhale, skandhasa to your left. Look forward as you inhale. Exhale. Hands come to frame that right foot. Inhale, steps the left foot forward. Exhale, bow. Inhale, chair pose. Exhale, fold. Inhale, lengthen. Exhale, step the right foot back. Runners lunge. Rise up, warrior one. Inhale. Exhale, warrior two. Inhale, lengthen the left leg. Exhale, triangle, or half moon. Inhale. Exhale, soft landing, warrior two. Inhale, rise up, parallel feet. Exhale, fold forward. Inhale, lengthen. Exhale, skandhasana, the right knee bends. Inhale. Exhale, hands frame the left foot. Inhale, steps the right foot forward, look forward. Exhale, bell, inhale, come to your chair. Exhale, mountain pose. How'd you do? You can stay standing, you can lie on your back, take a little shavasana, or just have a seat while I grab the cards. See what comes up for us today. Maybe it's something to do with why my iPhone camera wasn't working right this morning, or why it wasn't connecting. Let's grab a card. What do we got? Mountain pose, equanimity. See clearly, act well, and walk the balanced path. The balanced path will almost never be the glamorous path, will almost never be the exciting path. Maybe, maybe it won't be. But the things that we value, the things that we give our attention are what count, in my opinion. So if you value balance, if you value seeing both sides, if you value grounding yourself, And finding reminding yourself that there is no inhale that is more important than an exhale, there's no exhale that is more important than an inhale, there is no foot that is more valuable than another. So if you're walking that path, it's helpful to have them both. And if you're not lucky enough to have them both, First of all, I'm sorry. Second of all, what is… how do you find balance? How do you find balance when you can't find balance, when there's something has been taken away from you? Well I suppose if I'm gonna spin this metaphor out and it seems like I am, you find a crutch, you find something to support you, something on which you can rely, something solid. And you continue to walk the path because what's the choice? Thank you so much for spending this time. The light that is in me bows to honors and is very grateful for the light that is in you. Namaste. Thank you. Thank you for your patience. I don't know what that looked like. I have a feeling I was in shadow. so I do apologize that the tech was not what it tech was not teching today, but here we are. Again we make do. Let me know how it's going for you. Be sure to show up tomorrow. I'll try to have this stuff fixed. I imagine I will. And of course, be sure to like, subscribe, leave comments, do all the things, and be sure to check out my new podcast. Hello Friends with James Donegan. The first episode is out. It came out on October 4th, Sunday. So hope you have a chance to listen or watch wherever you find podcasts. And I'll put a link to the page on my website with the episode. Have a wonderful day. Thank you for spending this part of it with me. Namaste. James @ Daily Flow: 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.