Latest / Ten-Minute Mornings / Wake Up Your Body | 10-Minute Morning Yoga for Hips, Hamstrings & Spine
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 because you got up doesn't mean you're awake. Hello, friends. Welcome to your Daily Flow 10 Minute Mornings Practice where we'll wake up, open up, and ground together. And of course, be sure to practice to the end because we'll draw a card to set some intention to ground our day together. And hit like and subscribe on your way out. All right, come to all fours. Really set up this quadruped, spread your fingers wide, wrap your elbows under, pull your heart forward, lengthen, tuck the toes, lift the tailbone, but not so much up as up and back. So focus on lengthening, decompressing the spine. Inhale. Exhale, untuck your toes and deeply round. Really push the floor forward in a way. Separate the shoulder blades. Inhale. I have a hard time even talking when I do that, because my back's a little tight. Exhale round. One more time. Inhale, exaggerate the reach forward of your heart. Exhale, exaggerate the separation of the shoulder blades. And then step the right foot back. Give it a little saw out. And that's my left. There we go. It's a morning for too. Pick up the right foot. Step it over. Look over your left shoulder. See the right foot. And then feel that stretch through the right side body. Engage, press back to the right heel. One more breath. Inhale. Exhale, pick up the right foot. Now step it outside the right hand. I'm going to noodle my left knee back just a little bit, and then bring your right hand to the right inner thigh. Peel that hip open and look up. Inhale. Exhale. Coming back to center, plant both palms, tuck the left toes and lift the left knee, pull your heart forward as you push down with the right foot, hug that right knee in now. Wide legged forward, fold, lengthen on an inhale, bow on an exhale, root down, rise up, float the arm. Pivot that right foot. Triangle pose. Send the left hook back and the right arm forward. So if that stretch stepping across in quadruped was opening up the outer thigh, this is opening up the inner thigh. So nice stretch. Look up at the left hand. Inhale. And then pivot yourself to point forward. Lower the left knee down, untuck the left toes, and let's take our crescent lunge. Interlacing fingers on top of the right thigh to start, maybe. Drop the hips, but I'm still energizing that right heel forward and away. Inhale. Exhale, bring both hands to frame the right foot. Tuck the left to step back, plank position, inhaling. Exhale, knees, chest and chin. Repose again, more about lengthening than lifting. And then downward facing dog. Roll yourself forward to plank, lower your knees onto the mat. We'll shake out maybe. Now, ⁓ step the left foot back, give it a saw out. And then step the left foot over the right. I don't have a great amount of space here. There we go. Look back over your right shoulder and then push into the ball of the left foot. So I feel a stretch all across the low back here on that left hip. Inhale. Exhale. I don't want to leave the left foot outside the left hand. Kind of reorganize here a little bit. Right knee goes back. Left hand left in your thigh. Look up over your left shoulder. Peel that hip open. Take a breath. Inhale. Exhaling. Release that. Plant the foot. Plant the left palm. Tuck the right toes and lift the right knee. Really pull your heart forward. Wrap those elbows under. Look forward. The left foot is super firm. Inhale. Exhale. Walk yourself along the right side of the mat, wide-legged forward. Fold, find a flat back. Bow deeply. Root down, rise up. And then pivot that left foot. Both legs are straight. Left heel bisect stretch of right foot. Send the left arm forward and the right arm back for your triangle. Keep that left thigh wrapping under. Lengthen in the back. Look up of your right hand. Inhale. Exhale, we're coming down for our crescent lunge. So pivot, release the right knee, untuck the right toes. And then again, you can interlace fingers on top of the thigh or float the arms. Whatever seems right. I'm gonna keep them interlaced. Left heel is kicking the floor forward away. Let the right hip sink down a bit. I feel a stretch through that right hip flexor. Look up. And then exhale. Set the left, set both hands down, step to the left foot back plank. Inhaling. Exhale, knees gesture. Facing down. Breathe, pedal out heels, shake out head, energize the fingertips. And then go ahead and walk your feet forward to your hands. Maybe a little ragdoll here. Take a breath. Take two. Roll yourself to stand one vertebra at a time. Head and shoulders come up last. Have a little bit of a flow now. Not completely warm, but you know, get in there. Feel your feet on the floor. Wrap your shoulders back and down. Inhale. Exhale. Inhale, floats the arms. Exhale, bow. Long spine, step the left foot back, runner's lunge, and come up to a high lunge. Feel the energy just like we had in crescent left our right foot pushing forward and away, ball of the left foot helping deep in the lunge. Inhale. Straighten the right leg. Fold forward over the straight right leg for your pyramid. So once you are able to find your forward fold, hop the left foot in until you can get that left heel flat on the floor as well. Lift your heart look forward and then try to peel your belly onto your thigh. And if you can't quite do that, you might put something under your hands. Bring the floor up a little higher. Keep the tailbone tucked under. Take your breath. Warrior one. So re-bend the right knee. Float the arms. I'm gonna have to noodle my right heel further forward. Look up. Inhale. Exhale, warrior two. Inhale, peaceful warrior. Extended side angle pose. And then cartwheel the left hand down. Plank position, step back inhaling. Exhale, take your vinyasa, knees chest or chaduranga. Up dog or cobra, lengthen, downward facing dog. Bend your knees a lot, send your hips to your heels, look forward, stepward float, top of that. Long spine. Bow deeply. Root to rise. Inhale. Exhale, bow forward. Long spine, step the right foot back, runner's lunge, come up to your high lunge. Left heel really active, ball of right foot really active. So you're able to go a little deeper. There's a a micro bend in the right knee, but also you feel a little stretch in the right ⁓ hip flexor. Maybe lift the heart. Inhale and exhale. Straighten the left leg. Send your arms forward. Flat back as long as you can and then fold at the last possible moment. Hop the right foot in until you're able to have it flat on the floor. Energize the ball of the left foot and the pinky edge of the right. Inhale, look forward. Exhale, melt down. Keep that, keep a micro bend in that knee as well. You don't want to hyperextend the hamstring ever. So still a little tucking under the tailbone. Take another breath. Let's come to Warrior One. So kind of reorganize here a little bit. Inhale. Exhale, Warrior Two. Peaceful Warrior. Extended side angle. And just transition directly into plank. Big step back. Inhale. Exhale. Chattaranga or knees chest. Inhale, up dog. Or cobra. Exhale, downward facing dog. Inhale. Exhale, bend the knees, look forward. Inhale, step or float to the top of your mat. Exhale, bow. Root to rise. Inhale. Exhale fold. Inhale long spine. This time just step back to plank and lower to a brief child's pose. Knees nice and wide. Hips to heels. Let your heart melt down to the floor. You're more than welcome to hang out. Just like this. Or take us a comfortable seat as we pull our card for the day. If you're new here, welcome. Yoga Oracle deck by a guy named Anthony Salerno. Linked in my description here. It's really beautiful and just always gives a little inspiration to the day. Let's say this one. ⁓ we haven't had this one yet. So the pose is a wide split unconscious, the mindful actions of the higher path lead to contentment. Unconscious the mindful actions of the higher path lead to contentment. I was thinking this morning of my father's favorite Bible verse. And apologize, apologies if you're not Christian, but it's still a nice message, which is that all things work together for the good for those who live according to God's purpose. Translated into more spiritual friendly ecumenical ⁓ phrasing. ⁓ The universe is conspiring on your behalf, on our behalf, on the behalf of the good of all humankind, of all beings everywhere. There's an element of faith. There's an element of surrender. turning over, of realizing that we don't necessarily control the outcome. What we control is our o are our own thoughts. So what today can we hand over to that higher good? What today can we do as an act of service to Yeah. The light that is in me bows to honors and is very grateful to serve the light that is in you. Namaste. Thank you as always for your time and your practice. Ask questions if you have them, leave comments, subscribe, all of those things. And let me hear from you. I really do love it. Makes my day. Regardless, have a wonderful day. Thanks for spending this part of it with me. Namaste.