Latest / Ten-Minute Mornings / A Long Day Ahead? 10-Minute Morning Yoga to Ground and 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. James: Staring down the barrel of a long day, and you're not even interested in taking the time for yourself. Well, it's that much more important that we do. Hello, friends, welcome to your daily flow 10-minute mornings practice. My name is James, and of course, practice till the end. We'll pull a card, we'll set some intention for the day, and be sure to like and subscribe and hit bell icons and leave comments, all those things. Step your feet together. Give your shoulders a nice shrug up and back. Take a deep inhale and exhale. If all you do this morning is feel your feet on the floor and feel your breath in your body, you're doing yoga. It counts. So do it again. Inhale. Exhale. Inhale floats the arms. Exhale, bow forward. Inhale, lengthen your spine. And then just fold on your exhale. Press down through your feet. Reverse wandive. Rise up. Inhale. Exhale. Arms to your side. Inhale, floats the arms. Exhale and bow, just waking up the back and shoulders a little bit, as well as, of course, the legs. Inhale, lengthen. Exhale, see if you can peel your chest onto your thighs as you surrender the crown of your head. And then press down through the feet, roll up. Inhale, exhale, fold forward straight away, lengthen your spine, and then step that left foot back, release the right knee down, and I'm gonna heel toe my right foot over to the side, coming to a nice low lizard. Pull the heart forward, sink the hips, and then bring your right hand onto your right thigh and peel it open. And then release that. Tuck the left toes, lift the left knee, step the left foot forward for your malasana squat. Nice and grounded. Maybe float the arms. Maybe you reach up. Inhale. Exhale, hands to the floor, press down to the heels, lift the hips. Bend your knees a lot. Roll yourself to stand. One vertebra at a time. Step your feet together. Inhale, float the arms. Exhale bell. Inhale, lengthen. Step the right foot back, release the right knee down, and then heel, toe the left foot over to the side. Pull your heart forward, sink your hips a bit, and then left hand, left thigh. Open it out. Look up over your left shoulder. Should feel nice. Inhale. Exhale, release that. Tuck the right toe, step the right foot forward, come to your malasana. So now a lot of times folks here are up on the balls of their feet. So really try to ground your heels, even if it means you're not as low as I am. And then similarly, don't dump down. Press down, lift the heart. Maybe reach the arms forward. Maybe float them up. Tuck the tailbone, press down through the heels. Can you rise all the way up? Inhaling, exhale, melt and pose. We'll do a little bit of a flow and then get on with that full day. But right now, don't worry about that. Just be here. Inhale, floats the arms. Exhale, bell. Inhale, lengthen. This time go ahead and step the left foot back. Keep the left knee lifted. Come up to your high lunge. Inhale. Exhale. Open out to a warrior two. Flying warrior lift above the right foot. Warrior two, bend the right knee. Do that a couple times. Grounding down in the feet. Inhale, lift, lengthen. Exhale, push the air down. One more time. Inhale. Exhale. Now flip the right palm, swim it up and back. And then cartwheel the left hand to the floor. Low revolved lunge. Let that left heel peel up. Open up. Take your breath. Now bring the right hand down to the floor, step the right foot back, plank position, inhale. Exhale, lower knees, chest and chin. And then take your cobra pose, press down on the belly. Tuck the toes downward facing dock. Spreading your fingers wide, energizing into the fingertips. Lift the right leg high to sky. Inhale. Exhale, push off the left foot in order to step the right foot forward and then step the left foot to meet. Inhale, lengthen. Exhale, bow. Press down through the feet, root to rise. Inhale. And then right away, fold forward on your exhale. Inhale, lengthen. Step the right foot back, runners lunge, rise up, high lunge, pushing back in the right heel, pushing down in the left heel. Inhale. Exhale, warrior two, that right foot pivots down, left thigh turning a little counterclockwise. Flying warrior, lift the ball of the left foot. And then warrior two, bend the left knee. Inhale, like you're raising the air up with your hands. Exhale like you're pushing it down. One more time, inhale. Exhale. Peaceful warrior, flip that left palm, swim it back. And cartwheel the right hand all the way down, left arm to the ceiling. Let that right heel peel up. Low revolve lunge. Breathe. Lengthen. Inhale. Exhale, releases the left hand down. Inhale, step back to plank. Exhale, lower knees, chest and chin. Cobra pose. Downward facing dog. Inhale, left leg high to sky. Exhale, step it forward. Inhale, right foot forward, long spine. Exhale, fold. Roots to rise. Inhale. Mountain pose. Exhale. A little bit of balance to round out our practice. Ground down into the let's ground down into the right foot, pick up the left knee. You might just give it a hug. You might interlace fingers underneath the leg and straighten it. You might bring your hands to your waist. Feel like you're tucking the tailbone under. Now point the left toes. Look out beyond your left foot. Exhale, set it down. Just a little leg activation and a little balance practice. Ground down the left foot, float the right one. So again, you can hug the knee. Option one. Option two, cradle the thigh. This is fine to stop here. Or release it. See if you can keep it nice and high. It's gonna wanna sag. That's the work. Take your breath. Set down the foot. Inhale, float the arms. Exhale, bow. Step back to your plank. Lower down, child's pose. Release your knees. Send your hips to your heels. Tuck your tailbone under, lengthen your back body. Maybe you stay here for a little bit. Or maybe you come to a seat. here's Max. Hello. He's come to help pull a card, set a little intention to ground the day. He may not stay, who knows? How you doing, little boy? I wanted to be sure to wrap everything up today in ten minutes. So let's see what comes up. Unconscious. We get this one a lot. Mindful actions of the higher path lead to contentment. Come here. The mindful actions of a higher path lead to contentment. We've talked about this card a few times, so I'm curious about what more I might offer to help enlighten it for myself, frankly, but of course for you as well. Mindful action. What is action of the higher path? Is it that when they go low we go high? Or are we considering our actions before we take the step? Are we thinking before we act? Or are we being reactive? Well, if we're taking mindful action, then maybe we're already pausing just a little bit and we can reflect on our options. There's always a choice. There's always a choice in how you show up in a space. You get to decide if you face this day that is long and stretching out before you, or this week that is long and stretching out before you. You get to decide if you face it like it's a chore or like it's a gift. To me, the higher path choice is the gift. That's what we'll do, right? Let me know how it goes. The light that is in me bows to, honors, and is very grateful for the light that is in you and in you. Namaste. Thank you so much for spending this time. Of course, be sure to hit like, subscribe, leave comments, and let me know if there's anything that you'd like to explore in this practice. Maybe things we haven't done in a minute or at all. And if you're new here, special welcome to you. Let me know where you're coming from. Thank you so much for spending this time. Have a great day. 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.