Latest / Ten-Minute Mornings / Start Your Week Strong | 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. 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: 10 minutes to step into your week with energy, intention, and strength. Hello friends. Welcome to your daily flow 10 minute mornings practice. My name is James. We're gonna start with a little bit of standing cat and cow. So plant your feet a little wider than your hips and bring your hands to your knees. And then really focus on energizing down into the palms and lengthening your spine. Wrap your shoulders back. focuses on lengthening more than the back bend. So as you wrap the shoulder blades under, you'll get a little bit of opening in the heart, but you're really lengthening the spine, kind of decompressing. Inhale here and exhale. Really tuck the tailbone in round. Inhale lengthen. Exhale round. One more time, inhale, draw the elbows in as you lengthen. Exhale, wrap everything under. Time to stand at the top of your mat. Plant down in the feet, float the arms, inhale. Exhale, bow forward like a swan dive. Inhale lengthen. Exhale bow. Root down, rise up in here. Exhale, fold forward. Inhale, lengthen. This time, step the left foot back, release the left knee down, untuck the left toes. Interlace fingers on top of the right thigh. Activate the top of the left foot as well as the four corners of the right. As you energize into the right thigh, peel the belly up and back, wrap those shoulder blades under, inhale. Exhale, set the left hand on the floor, flip the right arm to the ceiling, and then maybe bend that left knee, swim the right hand back, capture the left foot. Wrap the left shoulder blade under, inhaling. Exhale, bring both hands to frame the right foot. Tuck the left toes and lift the left knee, down dog, split the right leg. Inhale. Exhale, tap the right knee to the right tricep. Inhale, down dog, split. Exhale, tap the right knee to the left tricep. Inhale, down dog split, lengthen. And then step the right foot all the way between the hands. Step the left foot to meet the right. Long spine, inhale. Bow deeply, exhale. Reverse your swan dive, rise up, inhale. And right away, big fold forward, exhale. Inhale, long spike. Exhale, step the right foot way back. Release the right knee down. Untuck the right toes. Again, energize into the top of the right foot, four corners of the left one, and then use the interlace fingers to peel the belly up and away as you ground. Wrap those shoulder blades under, inhale. Exhale. Bring your right hand to the floor. Left arm. can stay, that left hand can stay on the left thigh if you'd like or float it up to the ceiling. And then maybe bend the right knee, see if the left hand finds the right foot. If you feel like you have to reach or strain to catch it, don't even worry about it. Just a little extra quad stretch, inhaling. Exhale, release that, set that left hand down, tuck the right toes, lift the right knee, down dog, split the left leg. Left foot is flexed, the left hip is closed off, really reach that left heel up and back, inhaling. Exhale, left knee to left tricep. Inhale, down dog split. Exhale, left knee to right tricep. Inhale, down dog split. Exhale, step to left foot all the way through. Step the right foot to meet the left. Find your flat back, inhaling. Exhale, really draw your chest towards your thighs. Then root down, rise up, inhale. Exhale. Mountain pose. We'll add on a little bit to that. Inhale, close the arms. Exhale, bow. Inhale, step the left foot back. This time, keep the left knee lifted. Rise up to a high lunge. You can start with the fingers interlaced if you'd like or float the arms straight away. Inhaling. Exhale, the left hand down, right arm up. Look down at that left hand. Let's take a side plank. Step the right foot all the way on top of the left. Lift the hips nice and high. Inhale. Exhale, bring that right hand down. Down Dog Split, the right leg. Inhale. Exhale, right knee, right tricep. Inhale, Down Dog Split. Right knee, left tricep. Down Dog Split. This time, step the right foot forward and come up to Warrior One. Let that left heel spiral down. Feel the... In step of the right foot and the out step of the left one. That'll help you find grounding. And then as you're grounding the in step of the right foot, feel the whole foot spread across. So now that right knee can bend a little more. exhale. And now lengthen the right leg. Send the heart forward for pyramid. Forward, forward, forward, forward. Maybe it's fingertips to the mat. Maybe hands are resting lightly on the shin. Or maybe you get your hands flat. And maybe if your hands are flat, you walk them back. Trying to get your chest closer to your thigh. Inhale. Exhale, re-bend the right knee, step the left foot forward to meet the right. Find a flat back. Bow deeply. Root down, rise up, Fold forward on your exhale. Inhale, long spine. Exhale steps the left foot back, keep the left knee lifted, find your grounding in the feet first, and then hands can come on top of the thigh where they can float overhead. Energy. I just did the same leg. Bring your hands to frame the right foot. Step the left foot forward. Now step the right foot back. Energizing the instep of the left foot. Again, hands come on top of that thigh or float the arms. Mistakes that are a part of life. What are you gonna do about it? Inhale. Exhale, bring the right hand down. Put the left arm up to the ceiling. Stay here if you'd like or take your side plank. Vasisthasana, step the left foot on top of the right. Lift the hips nice and high. Inhale. Exhale, bring that left hand down and then make your way to your down dog. Down Dog Split, the left leg, inhale. Exhale, left knee, left tricep. Down Dog Split. Left knee, right tricep. Really think about the stretch here. Inhale. Exhale, step the left foot between the hands. Warrior I, rise up. Back heel spirals down. Start with the. Big toe mound of the left foot and then see if you can spread the whole ball mound of the left foot across the mat and then square the heart. Feel the pinky edge of the right foot. Inhaling, exhaling. Inhale lengthens the left leg. Pyramid pose, think heart forward, forward, forward, and then fold at the last moment. You can keep your hands, fingertips, tinted. You can put blocks or something if you have them. Walk your hands back if you'd like. Think about compressing your chest more into your thigh as you energize the left leg. Inhale. Exhale, bring hands to frame that left foot. Step the right foot forward to meet the left. Find your flat back. Bound deeply. Root down, rise up. Exhale. Mountain pose. We'll do that one more time and I'll try not to mess up. But I probably will. Inhale, flex the arms. Exhale, bow. Long spine. Left foot back. Rise up high, lunge inhale. Exhale, left hand down. Maybe side plank. Take a breath. And then bring the right hand down. Down dog split, the right leg. Right knee, right tricep. Waking up those abdominals, those obliques. Down dog split. To the left tricep. Down dog split. Step through. Four year one. Exhale, lengthen the right leg. Pyramid pose. Soften the right knee, step the left foot to meet the right. Inhale, flat back. Exhale, bow. Inhale, reverse swan dive. Exhale, big swan dive forward. Last time, inhale, long spine. Exhale, right foot steps back. Root down, come up to your high lunge. and then bring the right hand down. Side plank if you choose or stay in your lunge. And then we make our way directly to down dogs, plank position, downward facing dog, left leg high, inhale. Left knee, left tricep. Down dog split. Left knee, right tricep. Down dog split. Stuff it through. Warrior one. Inhale. Exhale, inhale, lengthen that left leg. Exhale, send the heart forward as you bow. Step the right foot to meet the left. Flat back. Bow deeply. Root down, rise up. Mountain Path. causing as we always do to reflect on whatever the day might hold and to set intention for how we will step into, how we will handle those mistakes, how we will treat ourselves and others when they inevitably arise. The light that is in me, bows to, honors, and is so grateful for the light that is in you. Namaste.