Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Stiffness, Hip Mobility, and Truthfulness
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: If you woke up feeling a little stiff, a little tired, and not quite ready to start the day, this 10-minute mornings yoga practice is for you. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James. Be sure to practice till the end. We'll pull a card, we'll set some intentions, and of course hit like and subscribe and all that stuff before you head out. Come to your back, please. It's Friday, and you know, on Fridays we flow. And I thought we'd do something a little different this morning. Ground down on your heels and start with a bridge pose. Lift your hips. Feel the softness of the glutes and an energy in the feet. Walk your shoulder blades under. Interlace your fingers. Press the fingers forward. Push down in the heels. Again, relax the glutes. Inhale. As you exhale, lower slowly. Feel like you're pressing one vertebra at a time. Now your glutes might engage a little bit here because our attention has changed. The purpose now is to really try to find those kinky spots. There's one. And press them into the mat. Feel like I have to do that again. Press through the heels, lift the hips. Start with stretching the front body. So if you interlace the fingers, you press through the heels, you soften the glutes, it's more, you'll feel more of a stretch in the chest, which is what we're looking for. And more activity in the legs. So waken those up to inhale. Exhale, lower slowly, slowly, slowly. Tuck that tailbone. So I have to use my abdominal. Try to find that connection. That's my tight spot right at the base of my ribs. Cocoon your knees to your forehead and your forehead to your knees. Round your spine to counter the back bend. Keep the right knee close. Extend the left one forward. Now you can keep holding that right shin or you can release it. Inhale. Exhale. Slowly switch. Try to keep your heart nice and lifted. A little core activation. Inhale. Exhale, switch. Inhale. Exhale, switch just one more. Inhale. Exhale, switch. Now you have that right knee. To make it easier, hold the shin. To make it harder, don't rock yourself up to sit. Step your right foot over your left thigh. Setting up for a seated spinal twist. Float the arms and then twist to your right. Left elbow comes outside the right thigh. Wrap the right shoulder blade under. Get nice and tall. Right hand is close to your base so you can decompress and lengthen your spine. Inhale. Exhale, twist more deeply. Take a counter twist over to your left. Now I've picked up my right hip so I can easily step that left foot back. Tuck it under and then shift weight forward. Hands come to frame the right foot. Step the left foot back. Release the left knee down. Untuck the left toes, crescent lunge, float the arms. The inhale, exhale, half split. Inhale back to your crescent. Exhale, set the left hand on the floor, tuck the left toes, lift the left knee, low revolve, lunge. Now anchor down in that left hand. Can you step your right foot all the way over your left leg? So you have to energize the left leg, step the right foot over. Wild thing. Try to keep the left leg straight. Inhale. Then exhale, keep that right hand circling down. Come to a chaturanga or knee suggestion. Down or facing God. Bend your knees quite a lot. Pedal out your heels, shake out your head. Now let's lift that right leg up to the ceiling. Bring the right knee between the wrists. Tuck the left knee behind the right. Sit back for your Gomu Kassana cow face pose. Doesn't have to be perfect, but try to get both sit spones on the floor and try to stack your knees. Open your arms. Now your right knee is on top. So rotate from the shoulder, rotate that right thumb down. Spiral up. Get long, get long, get long, get long, and then bend the elbows. Now your hands may come together easily. They may be a mile apart. Doesn't really matter, but try to get that left elbow pointing up, right elbow pointing down. Exhale, release that. Lean back, untangle your legs, flow your feet. Boat. Lower down. Five, four, three, two. Release. Plant your feet on the floor. Let's take one more bridge. Anchor the heels, lift the hips, wrap the shoulder blades under, use those interlaced fingers to bring the shoulder blades closer together. Energize the feet, soften the glutes. Inhale. Exhale, lower down. Let's take that slowly, slowly, slowly. It's a long exhale. I'm still breathing. Really good, really good, really good. And then cocoon everything in knees to forehead, foreheads and knees round the spine to counter the back bend. Keep the left knee with you, extend the right foot forward. Again, if you want to hold on to that shin, it makes it a bit easier. If you want to release it, dial it up just a little. Inhale. Exhale, switch. Inhale, exhale, switch. Heart keeps lifting. Low back is anchored. Inhale and switch. One more. Inhale. Exhale, switch. Now that right leg is going to be like a lever, so you can use it as you rock up to sit and then step the left foot over the right. Float the arms. Nice and tall, tall, tall inhale. Exhale, twist, and as you open your arms out. Maybe you catch the outside of the thigh, maybe give the knee a hug. Left hand nice and close. Sit up tall. Inhale. And then broaden your shoulders. You can see my right shoulder kind of wants to press forward, so I'm really trying to wrap it back. Inhale, lengthen. Exhale, twist. And counter twist over to your right. So now I can easily get that right foot back. Step the left foot forward and come to my low crescent lunge. Those right toes, float the arms. Inhale. Exhale for your half split, straighten the left leg, flex the left foot. Lots of hip mobility involved this morning, even though it's not particularly fancy shapes. And now bring that right hand down. Left arm to the ceiling, tuck the right toes, lift the right knee, low revolved lunge. Now feel the finger pads of that right hand. Shift your weight more into the tips of the fingers. It helps. Engage the right leg. Step the left foot over. Wild thing. Open your heart. Inhale. Exhale. Just keep that left hand traveling down. Take your vinyasa. Follow your breath. Down dog split the left leg. Feel that left heel reaching up and back. Like it's pulling you back in space. And then bring the left knee between the hands. Tuck the right knee behind that. Come back to sit for your cow face. So it's a big hip stretch, obviously. Try to get your knees stacked. Try to make your shins a long line. Again, lots of boxes to check. Rotate from the left shoulder so the whole bicep turns down and then you follow the thumbs. Lengthen, lengthen, lengthen, and then the last thing they do is wrap behind. By the way, if sitting like this feels crazy, you can sit cross-legged. It's fine. Lean back. Nice big shoulder stretch. Inhale. Exhale. Release all of that. Come back. One more boat. Float the feet. You can keep your fingertips tented or float them. Look out beyond your toes. Lower down five, four, three, two, one. Now cocoon everything in. Cross your shins. Grab your ankles. Rock and roll until you can rock all the way over. Step back to plank. Take a vinyasa or skip it. to you. Move slowly. Remember these vinyasas are supposed to feel like resets. They're not supposed to feel like some big crazy workout. Inhale. Exhale, down dogs fit the right leg. Step the right foot between the hands. High lunge. Exhale, take a twist to your right. Maybe look up over the right shoulder. Inhale, release the twist. We're coming to ego. So shift your weight forward. Cross the left knee over the right. Wrap the left elbow under the right. Maybe go a little deeper. Whether you wrap your foot around or not, you can still sit in figure four chair if that's a better choice too. Take a breath. Rise up with control. Step that left foot back, warrior one. Hands come down to frame the right foot. Take a vinyasa. Do that one more time. You just warmed up a lot for it. So let's finish the other side. Down box flip the left leg. Inhale. Exhale. Big step forward. Rise up, high lunge. Lengthen into a twist. Maybe look up over your left shoulder. Keep the weight anchored in the ball of that left foot. Just shift forward, rise up. Cross that right knee over the left. Wrap the right elbow under the left if you're equal wrapping your arms. Also if it backs of palms together. You can also take prayer hands. Everything squeezes to the midline. Breathe. And now rise up. Exhale, step the right foot way back, Warrior One. Nice solid landing. Take your flow. Doesn't have to look pretty. Remember, the shapes aren't the point. Your experience of the shapes is. Bend your knees, look forward, step or float, top of mat. Roll yourself to stand one vertebra at a time. Head and shoulders come up last. You can stay standing or have a seat, whatever seems right for you. I find a card for a little inspiration to send us. Quick shuffle. better than that. Yeah, not cute, but it'll do. Let's see. How about this one? Truthfulness. Be a faithful servant of truth. And he's doing a a backbend, the the yogi in the picture, a standing backbend. I don't know exactly if that what that's called. I'll look it up. Truthfulness. Be a faithful servant of the truth. Doesn't mean brutal honesty. Doesn't even mean blunt. It means to be in a state of truthfulness. Where there is no lie to yourself, to others. It's not easy. So maybe take the next few moments and be truthful now. Be truthful with how your body feels. Be truthful with how your breath feels. Be truthful with how you feel. Coming into alignment with that which is true. I'm not here to tell you what's true. In my opinion, what's true is love. Not romantic Valentine's Day, heart shaped candy love. But love. Love for each other, love for ourselves, love for all of creation, that is deeper than anything you could write in a card. So anytime we're out of alignment with that, then we're out of alignment with truth. And we couldn't possibly be in a state of truthfulness. Let me know what you think. I'd love to hear. Thank you as always for spending this time. I really would love to hear what you think about truthfulness. And I'll put something in the show notes about with my blog post about it. but Be sure to like and subscribe and hit bell icons and reach out and connect. Dailyflow.yoga is my website as well, and there you can join, create a free account and create a library of your favorite videos that you can always go back to and reference whenever you have an inkling. And I send out a once-a-week email too. Nothing big. Anyway, have a great day. Thanks 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.