Latest / Ten-Minute Mornings / Clear the Mental Cobwebs | 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. James: In just 10 minutes, we'll clear the mental cobwebs, stretch the physical ones, and ground for whatever the day or the weekend might have in store. Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is James. On Fridays, we flow. Be sure to practice till the end. We'll pull a card, we'll set some intention together for the day, and of course, hit like and subscribe on your way out. Step your feet. Nice and wide. Not crazy, but have a nice wide stance. Feet are parallel, float the arms overhead. Wrap the shoulder blades under, tug the tail. So I'm thinking about tilting my pelvis down. Look up, inhale. Exhale, big fold forward. I have a bend in my knees, so I'm not trying to hyperextend anything. And then look forward, bend the knees a lot. Press down, lift the hips, exhale. First, rise up, inhaling. Exhale. Prayer hands to heart center. And do that again. Inhale, flip the arms look up. Keep that little tilt to the tailbone. So even though you're folding forward, the low back might feel like it has a little round in it, and that's okay. Inhale, look forward. Exhale, bow, bend the knees a lot. Let's come up to a goddess stance. So rotate so the heels track in and the knees track out of her toes. Cactus the elbows. Look up and then pivot the right foot. Let's take a triangle pose. This is inspired by moon salutations. It won't be exactly the same. Look up at that left hand. Inhale. Exhale, warrior two. Low crescent lunge. Pivot yourself to point towards that right foot. Untuck the left toes, wrap the elbows under. Inhale. Exhale. Half split. Flex the right foot, straighten the right leg. Come forward again. Playing your left hand beside your right foot. Tuck the right toes. Low revolving. Pivot yourself to a skanda asana. Stay nice and grounded in that right heel. Walk to the other leg. I'm gonna use my hands here so I have a little support, stretching out those inner thighs. Hands come to prayer again. And then pivot to that low revolved lunge. Release the right knee down, crescent lunge. I'm gonna ground my hands here, lift the back knees, so now you're in a a runner's lunge and come up to a warrior too. How you doing? Straighten the left leg. Inhale. Triangle pose. Look up. to a warrior two and then back to your flying warrior pivot set up your goddess squat exhale inhale rise up interlace fingers low behind your back press them down fold forward Lift the chest, lift the chin, let those interlaced fingers pull you back. Inhale, exhale, bow. Come back up, press through your feet, use your legs. Float the arms. Gotta squat, cactus the elbows, bend the knees. Rise up, pivot to the left this time for warrior two. Inhale, straighten the left leg. Triangle pose. Look up for that right hand. Inhale. Exhale back to your warrior two. And then come down to that low crescent lunge. I'm gonna try not to set my hands down this time. Inhale. Take your half split, exhale. Now for the crescent lunge, Anjinayasana. Release the right hand down and lift the back knee. Low revolve lunge. Come to a skandhasana. Try to ground your right heel. If it's up a little bit, that's okay. But lift up through that pelvic floor. Look at your right foot. Walk to the other end of your mat. Let's take that low revolve lunge. Release the left knee down, press it, lunge. Now, can you come all the way from here to Warrior 2? Tuck the right toes. Straighten the right leg. Triangle. Look up with that left hand. Inhale. Exhale back to warrior two. Flying warrior. Adjust your feet. Take one goddess squat. Rise up, parallel feet. Interlace fingers low behind. Open the heart. Inhale. Exhale. Fold forward. Micro bend in the knees. Look forward. Inhale. Exhale, bell. Rise all the way up, press down through the feet. Mountain pose. Or not mountain pose, but wide-legged stance, hands defrayer. I don't know if this has a name. Take a breath. Wanna do it again? It'll be a little bit different. Not a lot, but let's add a few fun progressions. Float the arms. Inhale. Gotta squat. Exhale. Inhale, rise up, rotate the right foot warrior too. Inhale, straighten the right leg. Half moon pose, or we can do triangle again. Exhale. Step it back way or two. Inhale. Low crescent lunge. Half split. Plant the left hand, tuck the left toes, either low revolve lunge or side plank. Whoa, inhale. Exhale, skandhasana. Step that right foot and pivot. Now push off the right foot. Use that grounding to get to your other skandasana. Side plank on this side. Plant the right hand. Maybe float the left foot. Unwind it. Low crescent lunge. Warrior two. Not easy. Straighten the left leg. Half moon. Landing, Warrior Two. Flying Warrior. Goddess. Let's see if I can remember it in reverse. Rise up. Warrior two to the left. Straighten the left leg. Half moon pose. Exhale. Nice soft landing. Warrior two. Anjanaasana, low crescent lunge. Bring the half split, straighten the left leg. Plant the right hand beside the left foot. Step the left foot back. Side plank. Now get that left foot all the way back. I'm using my hand to help. It's gandhasana. Push off the left foot, shift to the other end. Plant that left hand, take your side plank. Unwind it, low crescent. Straighten the right leg. Half moon pose. Warrior two, soft landing. Flying warrior inhale. Gotta squat exhale. Inhale, rise up, reach up, parallel your feet, interlace fingers low behind. Open your heart inhale. Knuckles scrape the ceiling. Fold forward. Inhale, lengthen. Exhale, bow. This time, release your hands onto the mat. Heel till your feet in. Bend your knees a lot. Come to your malasana squat. You're grounding in the heels, elbows support the thighs, but they're not forcing them out. Lift up through the pelvic floor so you're not putting undue pressure on your knees or your hips. Left hand down, right arm up. You might stay here. You might wrap that right elbow around and capture the left hand. That's too much. Don't do it. Just deepen your twist, broaden your chest, inhale. Exhale, release your twist. Inhale, floats the arm. Plant your palms, lift your hips parallel your feet. A little release. Come back to your squat. They say that it's a big marker of health if you can just hang out in the style of a squat, sometimes called an Asian squat. How are you doing? Wrap your right armpit around your right knee. Hold your left hand behind. Whatever you've chosen to do, whether you're taking a bind or not, broaden your chest. Inhale. Exhale. Release any twists. Plant the hands. Lift the hips parallel the feet. I feel compelled to offer a crow pose if that's not in your practice or if you don't want to work on it. take it baby steps. Feel the base of your the base knuckle of your fingers. Energize forward and just tuck your tailbone and find a cat back. This is fine. Stay here. Maybe shift more into the knuckles. Maybe you lift a foot or two. Sure. Exhale, set the feet down, have a seat. How'd you do? Take a breath. That was a fun one. A little different. You might choose to close your eyes just for a moment. Observe your breath. Observe your temperature. Observe your heart rate. See how things are feeling. Let's just see what's in the cards, as it were. Oops. I imagine that's where that saying came from, right? What's in the tarot cards? Let's see what this one is. The pose is chair, fuel. Your body and mind are a product of how you care for them. We had this a few weeks ago. Your body and mind are a product of how you care for them. What do you consume? What what do you choose to consume? Known as force feeding you, although sometimes out in the world, what we consume can feel force fit. I live in New York City. Lots of stimuli coming at us all day long. Noise, billboards, signs. But what you choose to take in, what you choose to allow in, is up to you. If someone is noisy down the hall, if someone is behaving in a way that you don't like. You don't have to ingest it. You can say no, thank you. I found myself sometimes in some challenging situations. And I will say to myself, because it's true, this isn't about me. I'm not taking this on. I'm choosing not to let this come in. Because like most of us, if I let it come in, then I'm upset, then I'm swept up in the anger, in the passion, in the energy of something that I don't want. If it's my anger, I'm allowed to get as fired up as I want within reason. But you don't have to take on everything just because it happens to be in front of you. So what are you letting in? What are you allowing to fuel you? light that is in me bows to and honors the light that is in you. Amaste. Thank you as always for spending this time. I hope you've enjoyed it. Please take a moment, leave comments, subscribe and like and hit bell icons and leave to all the things. You know, it's YouTube. I do love hearing from you. And visit my website. Check it out. Dailyflow.yoga is the URL. we just posted a new blog post about pulling these cards. So maybe you'll enjoy that. I'll put a link in the description as well. Have a wonderful day. Thanks for spending this part of it with me. See you next week. 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.