Latest / Ten-Minute Mornings / Root to Rise: A 10-Minute Morning Yoga Flow
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: 10 minutes of morning yoga to root, rise, ground, float, and flow into your Friday and your weekend. Hello friends. Welcome to your daily flow 10 minute mornings practice. My name is James. This is Max. And on Fridays, we flow. Well, he doesn't. He flows all the time. Right button. Of course, practice till the end. We'll pull a card, we'll set intention together for the day. And be sure to like and subscribe so our community can keep growing. Step your feet together. So I mentioned that intro, float and flow. So we're going to think a lot today about using our grounding to feel lighter, using our rooting to get taller and longer. And anytime you want to do floating things, that will serve. So start by energizing your feet down into the mat. They're either together or hip width apart. Give your shoulders a nice shrug up and back. Now as you energize the feet, feel a tilting down of the tailbone and feel that energy. If I press down on my feet, I feel my legs, feel that energy rising up through the torso. Shake your head up. Float the arms overhead, inhaling. Exhale, take them behind your back. Interlace your fingers, press your knuckles down, lift your heart. And then with soft knees, fold forward as you exhale. Inhale, sit into a chair pose. Exhale, ground down, stand tall, mountain pose. Let's do that again. Inhale, floats the arms, press the palms. Exhale, interlace fingers low behind you. Open your chest as you inhale. And then with soft knees, hinge forward, knuckles, great the ceiling. Release that. Sit into your chair. And then stand up. Mountain pose. So just waking up the spine and the legs. One more time. Inhale, floats the arms. Exhale, interlace behind you. Press the knuckles down, lift them up. Fold forward with soft knees. Exhale. Inhale, sit into your chair. This time stay in your chair. Exhale, fold forward, bring your hands to the mat. Look forward as you inhale, and then step back to your plank position. We'll step in this first round. Wrap your elbows under, start to bring your shoulders forward of your wrists. So this is one of the keys of feeling lighter in a lot of these poses. Is pulling your energy forward. Feel your fingertips. It's not that you're not working or that there's no sensation. It's that you're putting your energy in a place where it can Ease some of the load. Inhale. Exhale, lower your knees. Send your hips to your heels. Inhale, come forward. Feel your core engages you around your spine like cat, and then lift your knees. Down or facing dog. Step your feet about hip width apart. Pedal your heels. Feel the finger pads and tips, pushing the floor forward. I've actually lifted my wrists off the mat a little bit, my the heels and my palms. So I feel that energy traveling into the finger pads, which is actually easier, I think. Take an inhale and an exhale. Feel this rooting of the ball of the left foot. Ground that down. And as you inhale, step the right foot between your hands by lifting up through your abdominals, giving space for the foot to come forward and then rise up to a high lunge. The firmer your root, the easier it is. So the more you ground down, the more expansive and light your upper body can be. Inhale here. Exhale, bring your hands down to frame that right foot. Start to energize into the ball of the right foot. Squeeze the legs straight or straight-ish. My back heel is not reaching the floor, but I feel a nice stretch in the back calf. Inhale. Exhale, inhale, re-bend the knee, come up. High lunge. Exhale, find a warrior two. Open yourself out. Feel the right heel bisecting the arch of the left foot or close to that. Doesn't have to be perfect. Feel the external rotation of your thighs. Inhale, straightens the right leg. Exhale, triangle. Okay, my feet, my legs are really engaged, but my torso is long and light. So that's what I'm thinking about. My core is working and not checked out. But it feels good. Back to your warrior, too. Flying warrior, parallel your feet. Wide legged forward fold. Keep that tilts the tailbone dropping down. Inhale, lengthen. Plant your left hand underneath your face. Bring your right hand to your sacrum, twist your ribs to the right. Now your right hand is there to give you a little feedback. So notice if you're dropping your left hip. So try to square the hips and then maybe float the right arm up. Use the left hand, drag the floor to the left so that you can see your right. Exhale, release that. Walk yourself forward, frame the right foot, lower the left knee down, take a crescent lunge, untuck the left toes, float the arms. Again, the more grounded you are in the feet, the easier these shapes get. Easier every shape gets. Inhale. Exhale, bring your hands down to frame the right foot. Tuck the left toe, step back to your plank position. Inhale. Exhale, lower halfway, pull your heart forward. Inhale, roll over your toes, placing energy again more into the finger pads, and then downward facing dog. Bend your knees, send your hips back, lift your heels. Now we're gonna float forward. Think about jumping up, not jumping forward. Let's do one without taking the feet forward. So try to land the feet right back where they are. Inhale, inhale, push off, exhale, bend. Look forward. Inhale, push up, exhale, land. This time you'll let the feet come forward. Inhale. Exhale, fold. Press down, rise up. Now there are a lot of people on YouTube who do that a lot prettier than I do, and that's okay. Maybe you're one of them. Press down in your knuckles, lift your heart. We're all just where we are. Inhale. Exhale, fold, knuckles, scrape the ceiling. Inhale, chair first. Exhale, bow. Inhale, look forward. This time if you want to flip back, think about those knuckles over the or so sorry, shoulders over the knuckles. And it makes that float back much easier, I think. Inhale, lift your heart. Exhale, downward facing dot. So again, think about the ball of the right foot. In order to get that left foot forward, I have to really carve out my belly, feel the knee coming to the chest, and then I have some space to get it forward. High lunge. Ground down to rise up. Feel the heel of that right foot pushing back. Inhale, straighten the left leg. Exhale, fold forward over it. Keep the energy of the ball mound of that left foot pressing forward. keep that left hip wrapping in and under one more breath re-bend the knee come up high lunge inhale exhale warrior two adjust if you need to adjust inhale straighten the left leg exhale triangle pose look up with the right thumb Exhale back to Warrior Two. Flying Warrior, rise up, parallel your feet. Exhale with the long spine. Wide legged forward fold. I'm bringing my hands to the mat. Look forward. Plant your right hand under your face. Left hand to the sacrum. Twist your ribs. Feel the dropping of the right rib and a sense of lifting in the right hip. So two sort of opposing motions. And the right hand is working to Drag the floor back. Maybe left arm floats. Maybe not. It takes a lot of effort in the legs to make that left hand feel light. Inhale. Exhale, lower down. And then hands forward. Frame that left foot. Release the right knees down. Untuck the right toes. Firm down to rise up. Inhale. Exhale. Hands come to frame the left foot. Tuck the right toes. Step back. Energize into the fingertips. To step that left foot back with some control. Inhale, exhale lower. Inhale, lift the heart. Exhale. Downward facing dog. We'll just take one hop this time. As you exhale, bend the knees. Look forward. Inhale up instead of forward. The forward just happens. Bow deeply. Inhale, chair pose. Let's float all of that. Inhale here. Exhale, bow. Inhale, look forward. Exhale, step or float. Saturanga. Inhale, upward facing. Exhale, downward facing dog. Inhale, the right foot forward, rise up, high lunge. Exhale, standing split or pyramid like we did before. Inhale. Warrior two. Step that left foot back. Open yourself up. Inhale, straighten the right leg. Exhale, triangle or half moon. Inhale. Exhale. The firmer your feet, the lighter your torso. Inhale, rise up, parallel the feet. Exhale, wide legged forward, fold. Inhale, right arm sweeps to the sky. Exhale, release. Inhale, come all the way up. Exhale, warrior two. Cartwheel, hands down, release the left knee, float the arms, crescent line. And then bring your hands to frame that right foot. Ground down in the knuckles. Lift the float the right foot back. Inhale. Exhale halfway. Inhale, upward facing. Exhale, downwards facing dog. Inhale, set the left foot boldly forward. Rise up. High lunge. Standing split or pyramid pose. Inhale here. Exhale. Lunar landing. Warrior two. Inhale, straighten the left leg. Exhale, triangle or half moon. Inhale. Exhale, warrior two. Inhale, flying warrior, parallel feet. Exhale, wide legged forward fold. Plant the right palm, lift the left one, inhaling. Exhale, release the twist. Inhale, rise up. Exhale, warrior two. Pause for your inhale, release the right knee down, crescent lunge, inhale, exhale, hands frame the left foot, inhale, float that left foot back. Exhale, lower halfway. Inhale, upward, facing dog. Exhale, downward facing dog. Inhale, exhale, bend the knees. Inhale, lift the hips up in order to come forward and fold. Sit into your chair. Mountain posts. How'd you do? You can have a seat if you'd like, or stay standing. Close your eyes, take a second. What do you think Max? He's not impressed. He's not impressed with much. We actually have a lunar eclipse happening. And I don't know much about what that means, but today, August 28th, apparently significant day. So let's see what this says. karma. We haven't had karma in a long time. Unlearn the shape is kind of extended side angle. This is not how I teach it. Unlearned lessons and unrealized effort hold unclaimed growth. Karma. Unlearned lessons and unrealized effort hold unclaimed growth. In contemporary culture, at least in the West, I can't speak for the world. I can't even speak for the West. I can only speak for my understanding. The thing you hear, things you hear, karma's a bitch. Excuse my language. that karma is a sort of divine revenge system. If you're nasty to somebody, that's gonna come back and get ya. And I don't know, maybe it does. You're gonna, you know, be a cockroach in your next incarnation or something. I don't know if I exactly believe that. However, what I know, and I know for sure, is that we're all working through lessons. We're all finding if we're Trying to find. Those of us who are here, I think, are all trying to find. We're all seeking. The chance to do better, the chance to be better. And if we approach our lives with that openness, if we approach our day, our relationships in particular, I think, with where's the lesson? Where's the action that will not just serve me, but that will serve others that will serve my community that will serve this person with whom I'm in relationship. What is it that I need to learn? How is it that I can be of service? And what is the right effort to put towards those things? Karma, I think, is just energetically a system of reminding us when we're on the right track, when things are going really well, and we're really in the pocket and in the flow of the life energy, the prana, God, Holy Spirit, whatever you want to call it. I think it's all the same. When we're really in the flow, then the lessons become clear. We're allowing ourselves to be receptive. We're allowing ourselves to see and to just do the next right thing. And if our intention is to gain understanding, to gain wisdom and to serve Then we get it. And maybe that little piece of karmic residue melts away so that we can move to the next thing. And apparently if we burn away all that karmic debt We get to be enlightened beings. be sure to let you know when that happens for me. You do the same. Leave a comment. Thank you so much for this time. The light that is in me bows to and honors the light that is in you. Amaste. Thank you as always for spending this time. Be sure to like and subscribe and leave comments and send emails, James at dailyflow.yoga. And visit my website. You can actually build a library of your favorites there. there's a link in the description, always in the description of all these videos. There's a link to the video library. there's also a little bit of fun merch if you want to support the channel in that way too. Have a wonderful day. Thanks for spending this part of it with me. And with Max. 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.