Latest / Ten-Minute Mornings / The 10 Minutes You Do | Morning Yoga for a Sustainable Practice
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: Think a yoga practice only counts if it's a full hour or in an expensive studio somewhere. Well, you're mistaken. Try 10 minutes this morning with me. 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 intention together for the day. And of course, be sure to like, subscribe, and share, and leave comments so that we can build our community together. Come to stand at the top of your mat. Hello, this is Max. Say hello. Come to stand at the top of your max, ground your feet, give your shoulders a nice shrug up and back. Inhale. Exhale. Inhale, float your arms overhead. Exhale, bring your hands to your heart. Interlace your fingers. Flip your palms inside out. Press them forward. Inhale. Exhale deeply round your spine. Float those interlaced fingers up to the ceiling as you inhale. Take a side bend to your right. As you exhale, heel of the left palm reaches over. Look underneath your left arm. Inhale. Exhale. Inhale, rise up. Separate your hands. Exhale, fold forward. Lead with your heart. Inhale, bring your hands to your shins. Look forward. Exhale, bow. And then reverse your swan dive root to rise. Inhaling. Exhale, bring your hands to your heart. Interlace your fingers, but put the other thumb on top. Flip that inside out. Press forward. Drop the shoulders around the spine. Breathe into your back body. Inhale. Exhale. Inhale, float those interlaced fingers up towards the ceiling. Exhale, side bend to your left. Look up underneath your right arm. Energize the heel of the right palm up and over. Give your thighs a little squeeze. Inhale. Exhale. Inhale, rise up. Separate your hands. Exhale. Fold forward. Lead with your heart. Inhale, lengthen. Exhale, step back to a plank position, top of a push-up. Pause for your inhale. Exhale. Lower your knees, your chest and your chin, those elbows. Brush your ribs. And then roll through. Pull your heart forward. Cobra pose. Inhale. Exhale. Downward facing dog. Lift your hips up and back. Little petal out of your heels. Shake out your head. Your ears are between your biceps. Your gaze is directed towards your navel. Breathe into the length of your spine. Inhale. Exhale. Your next inhale, roll yourself forward to plank lower just your right knee onto the mat. Exhaling. Inhale, extend your right arm forward. Bet your dog. Exhale, knee to elbow. Inhale, lengthen. Exhale, bend your left knee. Reach the right hand back. See if we find the left foot. If you don't, that's okay. Either way you're kicking that heel up and back and pulling your heart forward, even if your right hand is on the floor. Inhale. Exhale, sets the left foot back. Plant the right hand down. Then take the left arm up to the ceiling. Let that right shin kick out 90 degrees. I'm gonna give my left wrist a little rollout. Keep that warming up as well. Lift the left foot. Inhale. Exhale, come all the way up for gate pose. So I'm grounded in my right knee. Left foot is flexed to the ceiling. Right fingertips reach up and over. Open those right ribs again. Inhale. Exhale. Cartwheel your hands back down. And then tuck those left toes. Send your right leg up and back. Down dog split. Inhale. Exhale. Step the right foot in between the hands. Release the left knee onto the mat. I'm gonna float my arms. Inhale. Exhale. Take the left hand to the floor, right arm to the ceiling. Look up. Nice, easy twist. Exhale, right hand comes back down. Tuck the left toes, lift the left knee, step back to your plank on an inhale, and then take your vinyasa. I'm gonna stick with knee's gesture. Racing dog. Roll yourself forward to plank, lower your left knee down onto the mat. Extend your left arm forward, flow your right foot back, inhale. Exhale, bring the knee to the elbow once. Inhale, lengthen, flex the right foot to the ceiling, swim the left hand back, see if it finds that right ankle. Try to keep squaring your heart forward as you lift that heel up. It's dancer pose. Inhale. Exhale, steps the right foot back, left hand down, and then right arm to the ceiling. Let that left shin kick out. So you have a nice kickstand, roll out the right wrist. Inhale. Exhale, rise all the way up for gate pose. Left foot flex right foot flexes to the ceiling. Right fingertips, right shin. Look underneath that left arm. Inhale. Exhale, cartwheels the left hand, or cartwheels both hands all the way down. Down dog, split the left leg. Feel that stretch up and back. Inhale. Exhale, step the foot between the hands if it doesn't make it. Grab the ankle and bring it up. Release the right knee down. Untuck the right toes. Anjana Asana crescent lunge. Inhale. Exhale. Release the right hand down to the floor. Left arm up to the ceiling. Look up. Inhaling. Exhale the left hand down. Inhale, plank position, top of a push-up. Exhale. Knees, chest, or chaturanga. Cobra paws or up. Downward facing dog. Walk your feet forward to your hands. Look forward, inhaling. Exhale, fold. Inhale, root to rise. Exhale. Mountain pose. We'll do all of that a bit flowier. Not all of it. It'll be a little edited, but we'll do it a bit flowier. And we'll add, of course, some progression. So the order will change up a little bit. Float your arms overhead as you inhale. Exhale, bell forward. Inhale, lengthen to prepare. Exhale, chhataranga. Inhale upward facing dog. Exhale, downward facing dog. Down dog, split the right leg. Step the right foot between your hands. Come up to a high lunge. Inhale. Exhale. Let's take a prayer twist. Tuck the left elbow outside the right thigh or the forearm if that's a better choice for your body or for your back this morning. Take a breath. Exhale, inhale, come up. Look forward, shift forward, coming up to warrior three. Here's your challenge for the day. Bend your left knee, reach your right hand back. Now lift your heart. Lift your head. You're sending everything back. Maybe you float the left arm. You're also trying to send the left arm back. Open up that front body. Inhale. Exhale, big step back. Warrior one. Inhale here. Exhale, take your vinyasa. Move through, follow your breath. Whatever expression you'd like of these shapes. These vinyasas are meant to be little resets after all. Down dog, split the left leg. Inhale. Exhale, steps the left foot between the hands and then rise up. Highlight. Exhale, take your twist. Take a full round of breath in here. Exhaling. Release the twist. Look forward. Should forward warrior three. Energize the in step of that right foot. Now, reach your left hand back, bend that right knee, see if it catches the right ankle. And even if it doesn't, you can still do the rest of this. You can still lift the heel up. You can still send your heart forward. Maybe flip the right arm. Inhale. Exhale. Step back. Warrior one. Inhale here. Exhale. Move through your flow, your way. Inhale. Exhale. Inhale, bend your knees, look forward, step or float. Exhale bell. Inhale, root to rise. Exhale. Mountain pose. You can lie down for a brief shavasana, stay standing, or have a seat while I grab our card cards. How you doing, Max? Oops. Well that one just jumped out. Two of them jumped out. So I'm gonna pick those. fuel was yesterday's. We had this. Udkatasana chair pose. Your mind and your body are a product of how you care for them, but also training. Settle the fluctuations of the mind with practice and detachment. The whole point of this 10-minute mornings thing was honestly full disclosure to be sure that I was doing yoga every day. That I was showing up for a few minutes every morning in a way that felt sustainable, in a way that felt manageable. And I have lots of access to lots of amazing teachers. But getting myself to an hour class every day is not gonna happen. I get to a couple, one or two a week, and that's amazing. The whole idea that I started with was that taking 10 minutes to fuel your body, to move your body, and to consistently practice and train, that 10 minutes is more valuable than the hour you don't do. The 10 minutes that you do is more valuable than the hour that you don't. And my biggest surprise. Has been in the last year plus that we've been doing this together. How much my own practice has improved when I am able to take that hour-long class, that it's made a substantial, meaningful difference in how I show up on the mat. So know that this is enough. Know that you are enough. And know that the consistency, the steadiness, and the fuel you'll you give yourself when you show up here every day, rain or shine, is more valuable. is as valuable. is more valuable. than beating yourself up, much more valuable than beating yourself up because you didn't quite make it today. And it's cheaper too. Light that is in me bows to honors and is extraordinarily grateful for the light that is in you. Namaste, my friends. Thank you. Thank you for spending this time. Please take a moment to like, share, subscribe, leave comments. I love hearing from y'all. And of course, also check out my podcast, Hello Friends, which is available anywhere you get podcasts. It's Hello Friends with James Donegan. Or visit my website, dailyflow.yoga/hello-friends-podcast. I hope to see ya. 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.