Latest / Ten-Minute Mornings / Flow into Strength: 10-Minute Morning Yoga
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: In just 10 minutes, we'll move, breathe, stretch, ground, strengthen, and energize for whatever our day together might hold. 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, we'll set some intention together, and be sure to like and subscribe and all the good YouTube things. Come to all fours. So I promised a little bit of strengthening this morning in that little opening statement. So let's do a little bit of that. Starting by warming up the spine, though, of course. Inhale for a cow. Exhale for a cat. Just start to get the spine moving, especially if it's first thing in the morning for you. But even if it's not, a little reset. If you do this midday and you've been sitting and stuff, it's good to get a little. A little spinal mobility in the day. Maybe just wag out your hips a little bit. I'm gonna turn my hands over so that the backs of my hands are on the mat and make little circles. You can also make and release fists here. Feels really nice. Coming into your setting up for your plank rather. Ten fingers spread wide, index finger points more or less forward. Wrap your elbows under, pull your shoulders forward so energy starts to shift into the knuckles and then step back to your plank position. Inhale here. Exhale, pull your heart forward as you lower halfway. Keep those elbows scraping the side. You're trying to make a 90-degree angle in your arms and in your wrists. Take a breath. And then roll over your toes upward facing dog. Keep your legs engaged in those chattarangas. And then downward facing Davao. Pause here, take a breath. Do some a little different today. Inhale, roll forward to chataranga. So lower halfway. Pause for your exhale. Inhale, upward facing dog. If you want to modify this, you can release your knees to the mat as you come forward. So I'll do this one that way. Inhale, come forward, lower the knees, and then lower halfway. And then maybe a cobra pose. And then a down dot. Look forward. Step your feet outside your hands. Come into a brief malassana squat. Ground down on the heels. Reach your arms forward. Release your hips onto the mat. Come down to a half boat. Hover shoulder blades, hover heels. Inhale. Exhale. Cocoon everything in. Inhale, lengthen. Exhale. Wrap in. One more time. Inhale, reach. Exhale, draw everything in. Keep the right knee with you. Extend the left leg lower down. Give that right leg a little circle out. A little release. Take a brief twist. Take the right shin across your body. Turn your head to the right. One breath. come back to center make a figure four bring that left knee in and then right hand thread the needle as you draw the leg closer press the right hip out breathe inhale exhale Set your feet on the floor, brief bridge pose, lift the hips, soften the glutes, energize the feet, and then lower down. Cocoon in your knees to your forehead, your forehead to knees. Cross your shins. See if you can hold the outer edges of your feet. Rock and roll. See if you can get enough momentum that your hands can plant and you can shoot back. Plank position. How'd you do? Inhale. Exhale, lower halfway. Inhale upward facing. Exhale, downward facing. Doggonna do all that again. Inhale. Roll forward to chataranga. Pause if you're exhale. Inhale upward facing dog. Exhale, downward facing dog. We'll do one more. Inhale, roll forward to chataranga. Exhale, pause. Inhale, upward facing. Exhale, downward facing dog. Step your left foot outside your left hand, right foot outside your right hand. Come through this malasana squat, reach forward, send your hips back, lower to half bone. And now reach the arms. Now if you want to keep your knees in tabletop for this whole thing, that's fine. Keep moving with your breath. Keep the low back on the mat though, that matters. So you can keep knees in tabletop. You don't have to go as big a motion as I'm doing. This is real good for core strength. Keep that left knee with you. Extend the right leg. Lower your head. Stir the pot with that lefty a little bit. Take a twist. Look to your left. Inhale. Exhale, come back, take that figure four. Left ankle, right knee, thread the needle, left elbow presses into the left inner thigh. Inhaling. Exhale, set both feet on the floor, press down, lift the hips. Walk the shoulder blades together, soften the glutes, energize the heels, take a breath, lower down. Feeling warm? I am. Your knees to your forehead, cross your shins, grab your ankles. We're gonna see if we can take this all the way to Chaturanga. Rock and roll. Now get some momentum, don't be afraid of it. Hands meet. Shoot back. Upward facing dog. Doesn't have to be cute. Downward facing dog. Down dog split the right leg. Step the right foot between your hands. Warrior one. your heart. Inhale here. Exhale. Inhale, lengthen the right leg. Exhale, fold forward over it. Inhale warrior one. Exhale warrior two. We've done this before, it's been a little while. So straighten the right leg, lift the ball of the right foot, float the arms, and then come back to that warrior tube, but go a little deeper if you can. Think about that right knee traveling out. Again, inhale, lift, lengthen. Exhale, push down through your palms as well, getting a little shoulder love. One more time, inhale. Exhale this time cart wheel hands all the way down to the mat. Take a vinyasa. However you'd like to take it is just fine. You can also do fewer push-ups. You don't know what you're getting when you show up for these things. So I understand. Dunducks with the left leg. Think about bringing the knee to the nose round the spine. Step the foot through. Warrior one. Back heel spirals down. Wrap that right shoulder blade under. Look up. Inhale, lengthen the left leg. Send your heart forward, forward, forward. And then let the hands come where they want to come. If you have yoga blocks, that's a nice thing to have here too. Or you can lightly rest on the shin. Inhale. Exhale, inhale, warrior one. Exhale, warrior two. So we're doing this, it is like reps of an exercise, but we're linking it to breath. We're using it to go deeper into the posture. So inhale, the ball of the left foot. Exhale a little deeper into your warrior two. Inhale, rise up. Feel the stretch. Push the air down. One more time. Inhale. Exhale. Now cartwheel, hands down. Take your flow. Downward facing dog. Bend your knees, send your hips back. Think about those elbows wrapping under, remind yourself of those, the energy in your knuckles, and maybe think about floating your hips over, or sorry, floating your shoulders over your knuckles as you float forward. And bow. Press down, rise up. Inhale. Let's flow that real quick one more time. Exhale, bow. Inhale, lengthen. Exhale. Inhale, upward facing. Exhale, downward facing dog. Down dog split the right leg. Right foot forward. Rise up where you want. Inhale, straightens the right leg. I'm gonna come to standing split. Float the left foot. Inhale. Exhale, warrior two. Inhale, flying warrior. Exhale, cartwheel the hands down. Take your flow. Follow your breath. We're moving quick. Down dogs, flip the left leg. Inhale. Exhale. Step the foot between the hands. Rise up, warrior one. Inhale. Exhale. Inhale. Lengthen the left leg. Exhale. standing split or pyramid pose. Inhale here. Exhale, soft landing warrior two. Lift the ball of the left foot. Float the arms inhale. Exhale as you come down through your warrior two cartwheel, hands down. Float the left foot back. Take your vinyasa your way. Bend your knees, send your hips back, look forward, inhale. Root to rise. Mountain Falls. That was a blood pumper. You can come to sit wherever you'd like. Take a second. Feel your breath rate. Feel your heart rate. Feel your temperature. The only one of those things you can directly control is your breath. So slow down your breath. Maybe clear your mind. See what comes up. Healing. Resolve the past to free the present. Shape his downward facing dog. We get this card from time to time. This is certainly not the first. I think we've had all by now. Healing. Resolve the past to free the present. What it me what does it mean to resolve? It means I think that there is no detrius, there is no ash, there is no evidence if you really if something is really resolved. I just was thinking about that carpet cleaner. Resolve. This is not a sponsored. This is not sponsored. but the idea of it is that it leaves no residue. They they named it that because there's no residue left behind theoretically. I don't know. Again, not an endorsement. But what does it mean for you, for me, in our daily lives is humans in the world to resolve something. Certainly doesn't mean that thing that I know I do of replaying conversations that I wish had gone differently. Being afraid I'm gonna run into somebody who I don't wanna see. That's not resolved. That's a lot of stickiness. That's a lot of leftover spill on the carpet. And I think the only way To really heal I think the only way to really resolve is to repeat and repeat and repeat. So the next time something comes up for you, deal with it. Don't just ignore it. It's coming up because it needs to come up. It's not healthy to just push it down. But notice it. Sit with it. And this is gonna sound weird, maybe. I don't know. Tell me. Ask it. What do you need to let this go? What do I need to really resolve this? To really leave it in the past. And be still and trust that an answer will come. And if it doesn't come today, trust me, it's not resolved. It'll come again later and you'll have lots of chances to deal with it until you can't, until you do. Just keep reapplying. Maybe try some club soda. Let me what you think. I'd love to hear from you. The light that is in me bows to and honors the light that is in you. Namaste. Thank you, as always, so much for spending this time whenever you find yourself here, whether it's live or much later. Leave comments, ask questions, subscribe, follow, like, share with friends, do all the things so that we might grow our community together. My schedule over the holiday weekend is going to be a little erratic, but I'll still try to drop in with a couple of videos. They just won't be on schedule during this holiday time. So just keep an eye out. 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.