Latest / Ten-Minute Mornings / Standing Split, Friday Flow & Practice Detachment
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: 10 minutes of flowing, folding, lunging, grounding, and energizing into whatever the day might hold. Hello friends, welcome to your daily Flow 10 Minute Mornings practice. My name is James, this is Max, and on Fridays we flow. And of course, be sure to practice all the way to the end, or skip ahead if you need. We'll draw a card to set intention for the day and the weekend. Come to stand at the top of your mat. Give yourself a little space at the front. Step your big toes together if that feels comfortable. Shrug your shoulders up and back and down. Interlace your fingers in front of your chest. Flip that inside out, press it forward. Round the spine, especially the upper back. Separate the shoulder blades and then carve out the belly by tilting the front of the pelvis up. Shake out your head. Breathe into your back body. Inhale. Exhale, inhale, float those interlace fingers up overhead. See if the biceps come alongside the ears and then feel the feet firm and lift up. And then just take a little side bend over to the right so the left, the heel of the left palm starts to reach over, lengthening the left waist. Look up underneath the left arm, squeeze your legs together. Inhale, exhale. Now rise up and go the other way. The heel of the right palm reaches over, look up underneath the right arm. Open the right waist, inhaling. Exhaling. And now rise up, separate the hands. Exhale, big fold forward. No matter whether it's an hour practice or a few minutes, we always gotta warm up that spine. So find your flat back. And then think about folding your chest down onto your legs. and then press down on your feet, rise all the way up. Exhale, bow forward. Lengthen the spine and then peel from the belly down, down, down, down, down, fold. Press down, rise up, inhaling. Exhale, bow, we'll move on. Find your flat back and then step the left foot back. Release the left knee down and untuck the left toes. Crescent lunge, remember, press down into the top of the left foot to take pressure off the right knee and then push down into the right foot to energize up through the core. Lengthen, then back bend. Inhale. Exhale, bring your hands to frame the right foot. Tuck the left toes and lift the left knee. Down dog, split the right leg goes up. Internally rotate the right thigh. Right pinky toe points to the earth. Inhale. And exhale. Inhale, roll yourself forward, three-legged plank. And then bend the elbows, keep going forward, three-point chaturanga. Then release that right foot, upward facing dog. And downward facing dog. Take a breath, take a pause, breathing into the backs of the calves and the Achilles, energizing into the fingertips. Inhale, exhale. Inhale, we'll float that right foot up again. Exhale, step the right foot all the way forward, and then step the left foot to meet the right. Find a long spine, inhale. Bow deeply, exhale. Press down, rise up, inhaling. Exhale, bow forward. nail long spine, step the right foot back, lower the right knee down, energize the top of the right foot as you float the arms overhead, energize the bottom of the left foot, feel that pressing down in the low body, that lifting up in the upper body. Maybe the biceps, the fingertips start to go back, maybe your head follows. Inhale. Exhale, hands frame the left foot, tuck the right toes, down dog, split the left leg, internally rotate that left thigh. Feel that left heel reaching up and back. Inhale, plank. Keep going, exhale, three point chaturanga. Upward facing. facing God. A couple of breaths here. Breathing, lengthening. The shoulders will travel towards the ears, but you're not pushing them towards the ears. It just sort of happened because you're lengthening so much in the side body. Take another breath or so, and then lift the left leg up. Step it all the way forward. Step the right foot to meet. Inhale, long spine. Exhale, bow. Root down, rise up, inhaling. We'll continue adding on. Exhale, bow forward. Inhale, long spine. Step the right foot back. Release the right knee down. Untuck the right toes. Crescent lunge. Exhale, hands frame the right foot. Tuck the left toes, down dog split, right leg. Exhale, stay. Inhale, plank. Exhale, lower halfway. Inhale, up. Exhale, Downward Facing Dog. All right, right leg high. Step the right foot forward again. This time rise up, Warrior I, back heel spirals down. Wrap that left shoulder blade under, point your heart forward. Inhale, straighten the right leg. Exhale, Standing Split. Bring your hands forward, float the left knee up. So right foot is pushing forward. And that pushing forward helps to engage. And then the left leg feels really high. Now, for some of you, yours might be much higher than mine. For some of you, it might not be. So it's not about how high it actually is. It's about how high it feels. Take a Shiva's curtsy. Cross the left knee behind the right ankle. And then back to your standing split. This time, come all the way down to the mat. Cross the left knee behind. Have a seat. Float the arms. see the spinal twist, left hand comes to the left elbow to the outside of the right thigh. Look back over that right shoulder and inhaling. Exhaling. And now release the twist. Shift your weight forward. Can you come back to that standing split? It's a big one, so if you need to break it up into smaller steps, that's fine. Stay rigid in the right foot. Set the left foot down. Inhale, rise up. Exhale, bow forward. We do those things on the other side. Find your flat back and then step the right foot back. Release the right knee down. Anjanasana Crescent Lunge. Exhale, hands frame the left foot. Tuck the right toes. Down Dog Split. Left leg. Inhaling and exhaling. Inhale, roll to plank. Exhale, lower halfway. Release that left foot down. Up Dog. Inhale. Exhale, Down Dog. Down dog, split the left leg. Step the left foot all the way forward. Find your warrior one. So use this to really find your feet, especially in this case, the instep with the left foot, because we're about to shift more into that. Start to energize that left leg and then shift forward, standing split. That left big toe pushing the floor forward. Right thigh internally rotated. Right heel reaching up, up, up, up, up, up. Take your breath and then take your curtsy. Cross the right ankle behind the left, bend your knees deeply. Deeply will look different on all of us. And then back to your standing split. And all the way down. Take your time. Have a seat. And now close the arms. Twist to your left. Right elbow to the outside of the left thigh. Wrap the right shoulder blade under. Take your breath. back to center. So as you shift your weight into that left foot, use your hands to help press down, float the right standing split and set that right foot down. Inhale flat back, exhale full deeply, breast down rise all the way up. Nothing but. time and how close the arms exhale bow spine. Left foot back, left knee down. Inhale, crescent. Exhale, hands frame the right foot, tuck the left toe. Inhale, down dog's foot. Exhale. Inhale, roll forward and lower halfway on your exhale. Up dog. Downward dog. Breathe. The right leg high to sky. We're flowing now. Step it forward. Rise up. Warrior one. Straight away standing split. Take your curtsy. Load it back up. Come to sit all the way down. This time, Gomukhasana. So my right foot is on the floor. I wanna get my right knee on top of my left. Inhale floats the arms. Exhale, the right knee is on top. So the right arm goes down and out and back. Left elbow keeps reaching up, banded in half. Lean back, inhaling. It's okay if they're a million miles apart, exhaling. Release all of that. Step that right foot forward. Shift your weight. It's a big one, standing split. Step the feet together. Inhale, flat back. Exhale, bow. Inhale, rise up. Last round, fold forward, exhaling. Inhale, long spine. Step the right foot back. Make your way to your crescent lunge. Take your time. If I'm going too fast, then you just slow down. And then bring the hands down, tug the right toes. Down dog, split the left leg. Make your way through that vinyasa, following your breath. Your breath, always more important than my cue. And then down dog, split the left leg. Step it forward. Come up to your warrior one. And then straight away. Standing split, one curtsy. Standing split, all the way down. As I set that right knee in the middle of the mat, I can grab my left ankle and stack my knees. Float the arms overhead. So now the left knee is on top. So I want to send that left thumb spiraling back away from me and then bend those elbows. Lift the heart, lean back, inhale, exhale, release that, tent your fingertips beside you, step that left foot forward, walk yourself forward, standing split. Step the feet together, long spine, bow deeply, breast down to rise up. Mountain Pod. seat. I went a little long. I was getting into it. Asking what contention we should set for the day. Let's see what comes up. training. Settle the fluctuations of the mind with practice and detachment. It's funny, I pulled a card before our practice together as well, and I got the same one. So definitely that's my message from the universe for today. Maybe it's yours too. Settle the fluctuations of the mind with practice and detachment. Attach doesn't mean that you don't care about what happens. It means that you trust you'll be okay, whatever does. The light that is in me bows to, honors, and is so grateful for the light that is in you. Namaste.