Latest / Ten-Minute Mornings / 10-Minute Monday Morning Yoga for Strength, Balance & Focus
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: Before Monday even has a chance to Monday, let's ground, open our bodies, open our minds, and set some intention for the day and week ahead. Hello friends, welcome to your daily flow 10-minute mornings practice. I'm James, this is Max. We're starting a little early today, so he's gonna hang out with us. If you don't want to watch me, just watch him and of course practice till the end. We'll pull a card and set some intention together. Ground down in your feet. Give your shoulders a nice shrug up and back. Take your hands overhead, interlace your fingers, but keep the index fingers pointed towards the ceiling. And I'm gonna 45 degrees. Energize your toe. Don't worry. My shoulders. squeezing together and start to try to turn your heart towards the ceiling. So a little bit of a twist. Inhale. Inhale, rise up, go through center and then tilt over to the left. So index fingers pointing to I don't know 10 11 o'clock. Forward as you bow. Bring your hands onto the floor. Even if you have to bend your knees a lot to do it, try to get your hands flat. Don't try to get your hands flat. Get your hands flat. Just bend your knees as much as you need to. And then just lift your head. Look forward. Inhale. And then exhale. Sit back a little deeper and float the arms into chair. Wrap those shoulder blades under, lengthen the back body, inhaling. Exhale, hands come to the floor again. Bend your knees, roll yourself up to stand one vertebrae at a time. Feel a little sticky right there, so I give it little extra time. And then float the arms overhead. Interlace the fingers. This time maybe a little bit of a backbend. So let those biceps travel behind the ears and then let the ears follow. If that's not happening, don't. Inhale. And exhale and then stand tall. Side bend to the right. Open up through the left ribs. Inhaling. Exhaling, inhale, rise up, go the other way. Look up under the right ⁓ bicep inhale. Exhale, stand tall, separate the hands, fold forward, bring the hands to the floor. Bend your knees, look forward, inhaling. Exhale, come into chair pose. Pause for your inhale. Bow forward this time. Step your left foot back. Come up to your warrior one. Let that left heel spiral down. Rise up. Wrap the left shoulder blade under. Try to square the heart. And again, I'm gonna bring my hands to prayer. If your shoulders feel super tight and that's not happening, no big deal. Bend your right knee more. Make sure it's traveling out towards the right pinky toe. Inhale. Exhale up and out, warrior two. Straighten the right leg. Triangle pose. Left hip travels back, right arm forward, and at some point down. Right hand lands somewhere. Look up at that left hand. Keep the right thigh spiraling clockwise. Inhale. Exhale back to warrior two. Pause for an inhale. Cartwheel your hands down to frame that right foot and then step back to plank position, top of a push-up. Inhale here. Exhale, lower your knees, your chest and your chin. Cobra pose, press down the abdomen, pull the heart forward, tuck the toes, downward facing dog. First down dog of our time together today. So feel like the fingertips are energizing. I can actually lift my wrists a little bit. So there's no pressure there at all. Biceps alongside the ears, tuck the tailbone. Inhale. Exhale. Look between your hands, step the right foot forward, step the left foot forward. They don't make it, noodle them up. Long spine, lengthen, inhale. Exhale, fold more deeply. Bend your knees, float your arms, chair pose. Inhale here. Exhale, bring your hands down to the floor. Long spine, step the right foot way back. So it's a runner's lunge, nice long stride. And then spiral the right heel down, come up. Warrior one. palms together if it's available, feel the pinky edges of your feet. And notice my heart wants to sort of drift open. So wrap the right shoulder blade under so I'm finding that same bit of a twist like we did when we were standing a moment ago. Inhale. Exhale warrior two. Inhale, straighten the left leg. Exhale, triangle pose. Maybe look up at that right hand. Keep that left thigh spiraling clockwise. Inhale here. Exhale, warrior two. Pause for an inhale, then cartwheel, hands down, step back, take a flow or skip it. Knees just chin. Cobra. facing dog pause here take a breath and then look up between your hands step the left foot forward step the right foot forward long spine bow deeply chair posed Mountain pose. Let's put all that together. Flow a little bit more. Just get the blood pumping a little bit. Get a little bit of internal heat. Tapas built up. Inhale to your chair. Exhale, bow. Inhale, look forward. Exhale, step the left foot back. Warrior one, inhale. Warrior two, exhale. Straighten the right leg. Maybe half moon if you want to work on a little balance. Make sure you don't make sure you keep the stack of your skeleton. And then big step back, warrior two. Inhale. Switch it up a little bit. Cartwheel that left hand down. Take a side plank. Step the right foot back. A little extra core activation. If that doesn't feel good, you can keep the right foot forward. And then bring that right hand down. Take your vinyasa. Maybe chaturanga this time. Hi puppy. Then down and facing dog. Breathe here. Step the right foot forward. And then can you push down on that right foot? Warrior three. And then your chair pose. So a little, again, a little extra heat. Stand tall. Melt and pose. Inhale the chair. Exhale, bow. Long spine. Step the right foot back. Runners lunge. Rise up. Warrior one. Inhale here. Exhale, warrior two. Inhale, lengthen that left leg. Push into the ball mount of the left foot. Keep that connection if you're coming to half moon or triangle, actually. Keep that ground in connection. Inhale. Exhale. Lunar landing warrior two. Pause for your inhale, cartwheel the right hand down, firm that right hand, float the left foot back, side plank, vasi statsana, inhale, exhale, left hand comes down, take your vinyasa. Open up that heart. Breathe. Boldly step the left foot forward. Feel the ball mount of the left foot. Press down, squeeze it straight, rise up, sit into your chair. Inhale, float the arms. So bow forward. Long spine. Step back to plank. Release your knees, hips to heels, child's pole. Feel the floor underneath you. Take a breath. Take two. We grab the cards, maybe come to a seat or stay in child's pose. Feel the floor underneath you. Feel your breath moving in your body. So looking to set some intention for the week. See what comes up for us. There's nothing, nothing we could pull that's gonna be bad inspiration, no such thing. The self. So it's headstand with the legs in an L shape, which is real hard. The self. When your mind is balanced, you abide in your true nature. When your mind is balanced, you abide in your true nature. So your true nature, that deepest capital S self that we talk about so much, yoga calls the seer, that part of us that is observing our bodies and our minds, that is not our bodies and our minds. When you balance the mind, meaning you're not distracted by thoughts, you're in charge. When you're able to do that, then everything else just sort of falls into place. And certainly none of it becomes scary or frustrating or aggravating because you're abiding in your true nature, and your true nature is love. Is. Everyone's true nature is love on that deepest level. Some folks are just better at hiding it than others. Don't be one of those. How can you share your true nature today from a place that is authentic, grounded, and balanced? Let me know how it goes. The light that is in me bows to honors and is so very grateful for the light that is in you. Namaste. Thank you so much for spending this time. Take a moment, if you have it, to like and subscribe and hit bell icon so you'll be notified of our future lives. The times that we start are gonna be a little sporadic in the coming weeks 'cause of the summer schedules of it all. But I'll be here. Max will probably be here a lot. Hope to see ya. Namaste.