Latest / Ten-Minute Mornings / Morning Yoga for Balance & Core | 10-Minute Flow to Feel Steady
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 open, engage, and ground for whatever the day holds. Hello, friends. Welcome to your Daily Flow 10-Minute Mornings practice. My name is James, and this is Max. Go to your place. come to your back. Plant your feet so that your ankles are under your knees the best you can without being able to see them, and then wrap your shoulder blades under. Start to firm your feet into the mat. And as you do, feel how that lengthens the lumbar curve, how you start to press down into the mat there, and then that starts to engage the core. Gradually, very gradually, tilt the front of your tailbone towards your navel, and then slowly start to roll up using the feet. Feel every single vertebra, really try to peel them off the mat. And I'm thinking about pushing in whatever the next one is. So I'm pressing down and then peeling it up. And once you arrive at the top, take a little pause, give those glutes a squeeze, interlace your fingers, walk your shoulder blades together. So I'm really wrapping my left one under, I'm really wrapping my right one under, keeping those feet nice and energized. Firm the feet even more. Take a breath, inhale. Exhale, try to lower down the same way you came. So separate the hands and then really every single vertebra. And I'm tilting the tailbone, really concentrating a lot on feeling every millimeter come to the mat. Takes a lot of concentration, but ultimately that's the point, right? Kukun in your knees to your forehead, your forehead to your knees. Find a bit of abdominal engagement. Essentially, you're in a cat pose. Feel the ribs pressing in, the low ribs pressing into the mat, and then separate the shoulder blades. Take a nice deep inhale. As you exhale, can you release the hands, them forward, stay in your Kukun. Extend the legs to the ceiling. Inhale. Exhale, lower hands, lower head, lower feet. Go a little faster, curl yourself up into a bridge pose. Still going deliberately, but a little faster. Interlace fingers, walk the shoulder blades together. Energize the feet, really think about opening up the heart. Inhale. Exhale, lower down the way you came. your low back arrives take another inhale exhale cocoon then use your hands on your shins to kind of collect everything and then see if you can extend the arms and keep the shape deep inhale deeper exhale go further extend the legs lower down as slowly as you can this time with straight legs keeping my arms reaching forward. Can you turn this into a boat pose? If you need to set down your fans to do that, do what you need. Inhale. Then I'm gonna lower everything down, set up for one more round. Bridge first. Press down, curl the spine up, waking up the core this morning, opening up. Interlace fingers at the top, see if you can go a little further than before. Or maybe you stay here. Maybe you've been awake for a little while and you're already feeling kind of warm. So you plant your palms by your ears, elbow to ceiling, breath into a wheel. Lower down the way you can. Cocoon everything in. Nice deep exhale. Release the hands, keep the core. Float the feet, keep the core. Inhale, exhale. Use your back body and your abdominals. May take a couple of tries. Rock up to a boat. Take your breath. Bend your knees and cross your shins. Grab those ankles. Cocoon everything in again and then shift forward. Come to all fours. spread your 10 fingers wide. pose. So this is just like your bridge. Cat pose. This is just like that cuckoo. Downward facing dog. Pedal out the heels, shake out the head. Lift your right leg up and back. Actively flex the right foot. Inhale, exhale, try to connect knee to nose. Inhale down dog splits. We've done that, right? You just did it on your back. Exhale knees and nose. Inhale up and back. This time, knee to nose. Keep the foot going. Step it through. High lunge. Inhale. Deeply bend the right knee. Actively flex that left foot. I'm pressing the left heel back, feeling the ball mound of the right foot. Inhale. Exhale, send the left arm forward and the right arm back like a T-shaped twist. Wrap that left shoulder blade under. Reach the left arm up. See if the right hand can find the left hamstring. Keep bending that right knee. Exhale, Warrior II. peaceful. Extend inside angle. And then just keep that left hand going. Hands come to frame the right foot. Step the right foot back. See if you can keep it floating. And then lower halfway, Chaturanga. Upward facing. facing God. Take a breath. Left leg goes high to sky. Actively flex that left foot. Feel the left heel pulling you up and back. Inhale, exhale. Try to connect knee to nose in earnest. Inhale down dog split. That takes getting my shoulders over my wrist, knee to nose. And using my core. Now keep going, knee to nose. Keep going. Step the foot through. High lunge, root down, rise up. Deep bend in the left knee, biceps by the ears. Activate in the right leg as well as the left. Inhale. Take that airplane twist. Right arm forward, left arm back. Wrap the right shoulder blade under. Maybe look back at your left hand. It's all about the feet. Flip the right palm, reach it back. Soft, steady breath. And then Warrior II. Peaceful warrior. Extended side angle pose. And then just keep that right arm going. Runner's lunge. Step back, three point plank. Three point chaturanga. Upward facing. Downward facing dog. Inhale. Exhale, we're going to add on a little bit. Down dog split, right leg, inhale. Exhale, knee to nose one time. Inhale, down dog, split. Exhale, knee to nose, step through. High lunge. Keep the right arm going back, the left arm going forward. This time straighten the right leg, flip the left palm. Send that left hand down. Revolve triangle or revolved half moon. Energize down, wrap the left shoulder blade under. Warrior two. Peaceful warrior. Straighten the right leg, reverse triangle. Triangle or half moon. Maybe Chapasana bend the left knee, capture the left foot in your left hand, kick that heel away, right thumb to the heart. Exhale, nice lunar landing, warrior two. Cartwheel hands to frame the right foot. Let's find a standing split. Energize the right foot down, float the left foot up. Now, this might not be as high as it would if we had a longer practice and more time to warm up the hamstrings, so just take it as it comes. Big step back. Three point plank, three point chaturanga, upward facing dog, downward facing dog. Breathe. Down dog, split the left leg. Knee to nose, try to connect. Down dog, split. Knee to nose, keep going. Foot steps through. High lines. playing TwiTH. the right palm straight in the left leg. Open up that front body. And then keep this space in the right arm forward. Revolve to half moon. So take a second here. Find the big toe side of the left foot. Actively wrap the right shoulder blade under, engage both legs. Warrior two, big step back. Reverse triangle, straighten the left leg, open up the left ribs. Keep all that good space. As you send your left arm forward, maybe it's triangle pose, maybe half moon. If you feel good in your half moon, find the instep of that left foot. Maybe bend the right knee. Maybe you bring the left thumb to your heart and maybe you waffle. Nothing wrong with wobbling. Remember, inhale, exhale, big step back. My left side was much less stable. I have to work on that. Cartwheel the hands down to frame the left foot. Shift forward, flip the right one. I'm not somebody who makes videos about perfection. So there's none of that. There's no such thing. Big step back. Take your vinyasa. down the facing dog. Come to sit, release your knees to the mat. Have a seat. As always, pausing just for a moment, taking the opportunity to reflect on how you'll handle the waffles today. Maybe you handled that one better than I did. How will you arrive in the spaces where you find yourself? How will you treat others? How will you treat yourself? Especially when it gets wobbly. The light that is in me bows to honors and is so grateful for the light that is in you. Namaste. Thank you so much for spending this bit of time with me, for sharing my practice, for sharing yours. I'd love to hear from you. Please leave a comment and don't forget to hit subscribe and like and share and all the things. practice only. It's just better together. So thank you. Namaste.