Latest / Ten-Minute Mornings / 10-Minute Morning Yoga | Twists, Balance & A Simple Reset
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: Just 10 minutes to ground, energize, and breathe into whatever the day might hold. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James. Be sure you practice all the way till the end because we're gonna pull a card at the end of our practice to help set a grounding intention for the day. But for now, come to hero's pose. When this is not comfortable for you, can sit ⁓ cross-legged or you can sit up on a block. Just put a block between your heels. Firmly ground your palms down into your thighs and give your shoulders a nice roll back. As you press down, feel the lengthening of the waist. And as you lengthen the side body, also tilt the tailbone down so you're lengthening the back body as well. Nice inhale here. And exhale. As you inhale, float your hands overhead. As you exhale, release the left hand to the floor beside you, reach the right fingertips up and over. I'm tenting those fingertips, but I'm using them to drag the floor behind me and also push it gently away. Look up underneath that right arm, energize the right fingertips as well. Inhale. Exhale. Inhale, rise through center and twist. Carry the left hand across your body. Right fingertips are tended behind, inhale. Wrap that left shoulder blade under, look back over the right shoulder. Now, float the left arm up and behind. And press down and lift the hips, look up. Now, if you're sitting cross-legged, you won't lift your hip. Feel a pressing down in the tops of the shins, lengthen the front body, inhaling. Exhale, lower. And float the arms overhead. Side bend to your right. Right hand comes down, left fingertips reach over. Dragging the floor back to help spiral the chest up, energizing the left fingertips to open up the left ribs and waist. Inhale. Exhale. Inhale, rise through center and take your twist. Cross the right hand over, left fingertips come behind. Get taller with the inhale. Wrap that right shoulder blade under, look back over your left shoulder. And then release the twist, flip the arms and come to all fours, setting your hands down. Step back to your plank. Inhale. Exhale, hips high to sky, downward facing dog. Separate your feet about as wide as your hips, maybe a little wider. Bend your knees quite a bit. You can pick up the heels. Energize the fingertips, pull the heart back. Take your breath. And then walk your hands back to your feet. A little rag doll here, holding opposite elbows. Sway your hips from side to side. and then roll yourself up to stand one vertebra at a time, head and shoulders come up last. Step your feet together if that feels comfortable. Shrug the shoulders back and down. Inhale, flex the arms. Exhale, bow forward. As you inhale, walk yourself out to plank, lengthening your spine. Exhale, lower your knees, your chest, and your chin. Inhale for a Cobra pose, press the belly down, pull the heart forward. Tuck the toes downward facing dog. Step the right foot between the hands. Warrior I, root down, rise up. Feel the left shoulder blade wrapping under. Inhale. Exhale, Warrior II. Inhale, straighten the right leg. Triangle pose, no big surprises. Left hip back, left arm up. Deepen that right hip crease. Inhaling. Exhale, come to a high lunge. So now the back heel peels up. Send the left arm forward and the right arm back. Wrap that left shoulder blade under, flip the left palm, reach it up. Now energize through the right leg. Revolve triangle. Pop the left foot in enough that you can ground both heels down. Inhale. Exhale, Warrior II. Now straighten the right leg, lift the ball of the right foot, and bend the left knee for your Skandhasana. Bend the knee deeply, keep the heel rooted, keep the chest proud, so maybe you don't go very low, maybe you do go very low. Nice stretch in the right inner thigh. Take your breath. and then come back to your lunge. Hands frame the right foot, step the right foot back as you inhale. Exhale, lower knees, chest and chin. Go for pose. Step the left foot forward, rise up, Warrior I. Wrap that right shoulder blade under, look forward as you inhale. Warrior II as you exhale. Straighten the right leg, Triangle Pose, right hip back, left arm forward, and eventually down. Deepening the left hip crease, left knee kept traveling up to the left hip, lean back, look up, inhale. Exhale, Warrior II. High lunge, pick up the back heel, and then take that airplane twist, right arm forward, left arm back. Wrap the right shoulder blade under. Look back at your left hand if you want to challenge. Flip the right palm. Reach the right arm back. Left hand is finding the right hamstring. Now straighten the left leg. Right arm goes forward. Hop the right foot in just enough that you can have both feet flat. Look up, inhale. Exhale, Warrior II, left knee bends. Flying Warrior, straighten the left leg, lift the ball of the left foot. Keep the chest proud as you sink into the right heel. Keep that tailbone tucked, low back long. Inhale. Exhale, runners, lanyard, bring your hands to frame the left foot. Step it back as you inhale. Exhale, knees chest-in. Cobra pose. downward. Walk your hands back to your feet. Roll yourself to stand, one vertebra at a time. Float the arms overhead, step the feet together. We'll flow a little more, inhale. Exhale, bow forward. Inhale, lengthen to walk to plank. This time, Chaturanga, lower halfway. Upward dog, we can do Cobra again. Downward dog. Step the right foot forward, rise up, Warrior I, inhaling. Warrior II, exhaling. Straighten the right leg, Triangle or Half Moon. Big step back, high lunge, back heel is lifted. Right arm travels back, left arm forward. Reach that left arm up as you straighten the right leg. Send the left arm forward, maybe revolve half moon. Breathe, inhale. Exhale, Warrior II. Flying Warrior, Skandhasana. Hands come to frame the right foot. Float the right foot back, take your vinyasa. Just breathe and move. left foot steps forward. one. Warrior two. Straighten the left leg. Triangle or half moon. Big step back, high lunge back, heel stays lifted. Fall over all you need. Right arm forward, left arm back. Straighten the left leg, swim the right arm back. So we're opening up, creating a lot of space in this twist. So then as you come forward with that right hand and you float the right foot, you're already in your twist. You don't have to create it out of nothing. And big step back, Warrior II. Flying Warrior, Skandhasana. Runner's Lunge, Chaturanga, Hover Dog. Downward facing dog. Bring your knees to the mat. Float the arms overhead. Swim them behind. Press down on the shins, lift the hips. Lower down. Close your eyes, hands to prayer. Coming back to your breath. This is from a yoga wisdom deck created by Anthony Salerno. I don't know him, is it not? Any kind of tie-in or pay promotion. I just thought they're pretty cards and being a nice way to ground together. I pulled Crescent Lunge, Freedom. Make a Habit of Empowerment is today's card. Make a Habit of Empowerment. So as we always do, taking a pause, a moment to reflect on the day as it unfolds, how will you empower yourself and those around you to breathe and move in a way that aligns with who you are? The light that is in me bows to, honors, and empowers the light that is in you. Namaste.