Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Tight Hips & Hamstrings
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: This morning caught you off guard a little bit. A little surprised you even had to be up. Same. Hello, friends. Welcome to your daily flow. 10-minute mornings practice. My name is James. Of course, be sure to practice till the end. We'll pull a card, set some intention together for the day, and be sure to hit like and subscribe on your way out. All right, come to stand at the top of your mat. Stepping your feet together. ⁓ this is Max. Stepping your feet together. Give your shoulders a nice shrug up and back and down. Close your eyes, take just a moment, feel your feet firmly rooted, a deep inhale. And exhale. float your arms overhead. Exhale, bow forward. Lift your chin, find a long spine, inhale. And exhale, just even bow a little more deeply. Bring your hands to the floor, flat if you can. And then maybe energize the heels a little bit. Relax the head. And then release. your knees again. Roll yourself up to stand one vertebrae at a time. Head and shoulders come up last. Roll them back again. Let's just do that again. That felt nice. Inhale, float the arms. Exhale, bow. Inhale, long spine. Exhale, fold. Bend your knees as much as you need to this time to get your hands flat. And then feel like you're using your palms to push the floor forward. And you tuck the tailbone under and see if you feel a little extra back body release. Breathe there. Inhale. Exhale. Again, soften the knees, roll yourself to stand. We'll add on this time. Float the arms, inhaling. Exhale, bow. Inhale long spine. Step the left foot back and release the left knee down onto the mat. Untuck the left toes. Interlace fingers on top of that right thigh. Give your shoulders a nice drop down. Maybe lift the chin, look up. Feel the firmness of your feet and even of the left shin. So you're really actively pressing down. It's not just sort of hanging out. Inhale here. Let's take a half split. Straighten the right leg, flex the right foot. Now it's first thing in the morning. So don't feel like you have to get it perfectly straight or go very deep. In fact, just a little sensation, not even a deep stretch. I'm tucking my tailbone under so I don't hyperextend that hamstring. Inhale. Exhale, walk yourself forward. Tuck the left toes, lift the left knee, walk yourself along the left edge of your mat, wide-legged forward, fold, find a long spine, and bow deeply. Lift your heart again, find a flat back, energize through your legs, and then hands catch the waist so you have a little leverage here. Come all the way up to stand. Pivot that right foot, bend the right knee, inhale. Warrior two. Exhale, cartwheel, hands down to frame that right foot. Step back to a plank position, top of a push-up. Inhale here. Exhale, lower your knees, your chest and your chin. Cobra pose, press down in the abdomen, pull the heart forward. And then tuck the toes, hips high to sky, downward facing dog. Down dog, split the right leg. Big step forward with that right foot. Get it all the way between the hands, somehow, some way. And then step the left foot forward to meet. Long spine. Bow deeply. down through your feet. Rise all the way to stand. Inhale. Exhale. Mountain pose. Inhale, float the arms. Exhale, bow deeply. Long spine, step the right foot back, release that right knee down, untuck the right toes. Again, I'm just going to interlace my fingers on top of the left thigh. That gives me a little bit of traction to peel the belly up in a way to feel more firmness in that left heel and the top of the right foot. The more I energize the top of that right foot, feel a nice stretch to the right quad and hip flexor. Feels good. Inhale. And exhale, lengthen the left leg, flex the left foot, feel that. Pleasant stretch in the left hamstring. No strain, no stress. Stay as shallow as you need. If you have yoga blocks, you can even put your hands up on blocks. Take a breath. And then walk your hands forward. Tuck the right toes, lift the right knee, walk yourself along the right edge of your mat. Wide-legged forward, fold, inhale, exhale, fold deeply. And then find your flat back again. Feel your legs energized. Hands catch the waist, rise all the way up. And then pivot to that warrior too. Rebend the left knee. Arms go nice and wide. Inhale. Exhale. Hands come down to frame that left foot. Step back. Inhale, plank position. Exhale, lower knees, chest and chin. Cobra pose, press down the abdomen, pull the heart forward. Tuck the toes. Downward facing dog. Shake out your head, pedal out your heels, whatever feels nice. And then down dog, split the left leg. Inhale, exhale, step the left foot all the way forward, and then step the right foot to meet. Flat back, inhale, bow deeply, exhale. Press down through the feet, rise up as you inhale. Hands to heart center and then to your sides. Let's do that again. A little bit flowy, a little bit faster, and maybe I'll be inspired. It'll add something on. Inhale, floats the arms. Exhale and bow. Just feel your breath. Hear your breath if you can. Inhale, long spine. Step the left foot back. Release the left knee down. Untuck the toes. Inhale, close the arms, crescent lunge. Exhale, half split. Inhale, come forward. Exhale, rise all the way up. Warrior two. Can you cartwheel yourself up? Straighten the right leg. Reverse triangle pose. Sweep the right arm back. Open the right ribs. Inhale, exhale, triangle. Left hip back, right arm forward, and eventually down. Look up at that left hand. Inhaling. Exhale, warrior two. Pause for your inhale and then cartwheel, hands down, step back. Take your flow, knees, chest, or chaturanga. Upward dog or cobra. And downward facing dog. Down dog, split the right leg. Inhale. Really think about bringing the knee to your nose so you give yourself some room to step the foot forward and then step the left foot to meet. Long spine inhale. Bow deeply, exhale. Press down through the feet, roots to rise, inhale. And then right away, fold forward, exhale. Flat back. Step the right foot back, release the right knee down. Untuck the right toes. Find that crescent lunge. Inhale. Exhale for your half split. Inhale, come back, tuck those right toes, and then cartwheel yourself all the way up, warrior two. Straighten the left leg, swim the left arm back, reverse triangle, and then keep that space in your left side body as you come to triangle pose. Inhale. Exhale, re-bend the left knee. And then cartwheel, hands down, step back. Take a vinyasa. Follow your breath. Move in a way that feels good in your body. Down dog split the left leg. Big bold step forward. And then step the right foot to meet. Flat back. Bow deeply. up. Inhale. Mountain pose. Exhale. Something better came along for him. you can stay standing or come and have a seat. I'll give the cards a quick shuffle. ⁓ here he comes. Hey button. What do you think? So let's see what little inspiration we might have for today. I'll pick this one. Gotten karma a few times. keeps coming around. Karma, lessons and unrealized effort hold unclaimed growth. Unrealized effort holds unclaimed growth. I love that. I love that view of karma. Karma is not some kind of cosmic payback, some vengeance that the universe is getting on you because ⁓ nasty to somebody or cut somebody off in traffic. Unlearned lessons and unrealized effort hold unclaimed growth. An object at rest is gonna stay at rest. An object in motion will stay in motion. So if you're in that stagnant at rest place, how can you start to find some motion? Because that's your unrealized effort. If you put in the right effort, you move in the right direction. You'll get where you're going. You'll grow in a way that you didn't even know was coming. Maybe that you didn't know was possible. Let me know how it goes. The light that is in me bows to honors and is very grateful for the light that is in you. And in you. Namaste. If you have moment, please like, share, subscribe, leave comments, hit bell icons, all of the things. I love hearing from you guys. And please ask questions. Let me know if there's stuff you'd like to work on. I'm happy to incorporate it in our practice together. a great day. Thanks for spending this part of it with Max and me. Namaste.