Latest / Ten-Minute Mornings / A Moment of Paradise: 10-Minute Morning Yoga at Palmaïa
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: Whether you're preparing for a day in the actual jungle or in the urban jungle, 10 minutes can make all the difference. Hello friends, welcome to your Daily Flo 10-minute mornings practice. My name is James. I'm on vacation, but I couldn't miss this opportunity to bring you a Lulu Yoga from Palmaya here in Cancun. Come to stand at the top of your space. Planting your feet, firmly grounding. Inhale, float your arms overhead. Exhale, bow forward, lead with your heart. Inhale, lengthen, prepare. Exhale, step back. Plank position, top of a push-up. Inhale. Exhale, lower halfway, pull your heart forward, chattaranga. Inhale, roll over your toes. Lift your heart upward facing dog. Exhale, downward facing dog. First down dog, so it's always a nice time to check in. Pedal out heels, shake out your head, see how things are feeling. Roll yourself forward to plank, lower your right knee onto the mat. Pick up your left foot, extend your right arm forward, inhale. Exhale, bring the knee to the elbow. Inhale, lengthen. Exhale, set the right hand down, step the left foot back. Down dog split, the right leg goes up. Inhale. Exhale, step the right foot outside your right hand, lengthen, pull your heart forward. Bring your right hand onto your right thigh. Take a twist. Look up over your right shoulder. The twist step back plank position top of a push-up. Inhale, exhale, tatarangatantasana, have push-up. Inhale, upward facing dog. Exhale, downward facing dog. Inhale, come forward to plank, release the left knee down. Float the right foot back, extend the left arm forward. Inhaling, exhale, knee to elbow. Inhale, lengthen. Step the right foot back. Set the left hand down. Down dog split the left leg. Feel that pulling up and back through that left heel. Inhale. Exhale. Step the left foot outside the left hand. Pull your heart forward. Nice high lizard lunge. And then bring your left hand to your left thigh. I'm laughing because there's an actual very large lizard just out of this frame that I'm looking at. He seems very nice inhale. Or she exhale. Release the twist. Step back to your plank position and take your vinyasa knees-chest or Chaturanga Up dog. An updog or cobra and then downward facing dog. Walk your hands back to your feet. Step your feet together or heel toe them together. Bend your knees a lot, chair pose. Wrap the elbows under, look up between your hands. Inhale. Exhale, divers pose. Sweep your arms back. Maybe float your heels off the mat. And then come back to your chair. Let's take a twist. Take the left elbow outside the right thigh. Check out your knees, be sure your knees are square so your hips will be square, energize your palms, keep a nice length of your spine, inhaling, exhaling. Inhale, release the twist. Ground down in your left foot, float your right leg up. Really think about lifting the right knee as high as you can and then interlace your fingers underneath the right thigh. Extend the right foot forward. Inhale. Exhale. Standing split. Bring your hands down to the floor or to blocks and you can tempt fingertips. Feel like that left foot is trying to push the mat forward. Right heel is trying to reach the ceiling. Now keeping that right foot elevated, walk yourself out three-legged plank. Lower halfway, three-point chaturanga. Release the right foot upward facing dog. Exhale, downward facing dog. Walk your hands back to your feet. Heel toe your feet together. Chair pose. Bend the knees. Float the arms. Look up. Inhale, take a twist to your left. Check out your knees. Be sure your knees are square so that your hips are square. Energize your palms. Guide the heart to the thumbs. Inhale. Exhale. Inhale, release the twist. Now ground down into your right foot, float the left knee. Use the strength of both legs. So the right foot is pressing down, the left leg is lifting high, and then interlace fingers underneath that left thigh. Flex the left foot forward. Inhale. Exhale. Standing split. Right big toe is actively pushing the floor forward, guiding your heart closer to your thigh. Walk your hands out. Three-point plank. Lower halfway, three-point chaturanga, release to the left foot upward facing dog. Exhale, downward facing dog. Take a breath. Inhale. Exhale. Walk your hands back to your feet. Heel toe the feet together. Sit in chair chair. We're gonna add on a little bit. Inhale. Exhale, twist to your right. Open your arms out into an airplane shape if that feels okay. Draw the shoulder blades together. Now I'm gonna see if I can pick up my right heel and hold the outside of my right foot with my left hand, right hand to the waist. If that feels impossible, hold the outside of the thigh instead. Ground down the left foot, come up with the right knee. See if you can take your balance. And just wobble all you need to come up as you need to come up. Inhaling. Exhaling. Release the twist, standing split. Walk out, three-point plank. Lower halfway, three punchataranga, take your vinyasa. Back to your down dog split with the right leg. Walk your hands back. Bring your knees together. Left hand holds the outside or holds the instep of the right foot. Bend your left knee. Look forward. Now let the energy of the right heel pulling you back, carry you up to your dancer pose. Inhale. Exhale, sit into your chair. Look up as you inhale. Exhale, twist to your left. Energize the palms together, guide the heart to the thumbs. So start here. Make sure your knees are square. Now maybe open your arms out into sort of a T shape. If that's too much, don't do it. So listen to your body. Pick up the left heel. See if the right hand finds the outside of the left foot. Now if I look down, that helps with balance. Maybe left hand to the waist. Energize into the ball of the right foot. Press down, rise up. You're still using the strength of the left leg in order to float it. And maybe you extend, maybe not. Take a breath. Inhaling. Exhaling. Release the twist. Standing split. Walk out three-point plink. Three-point chaturanga. Upward facing. Downward facing dog. Down dog split the left leg. Walk the hands back. Bring your knees together. Bend your right knee a decent amount too. See if the right hand finds the *left* foot or ankle. Look down. Ground into the ball of the right foot. Now start to press back through that left heel. And let that help carry you up. So it's not just. There we go. It's not just the standing leg that does the work. The floating leg does as well. And then lift your heart. Think about the back bend shape. Then come to your chair. Stand tall. Knelt in pose. Placing a hand on your heart, one on your stomach. Feel your breath. Feel your heart rate. Feel the humidity of the jungle around you. Taking this pause before we begin. See your day as it unfolds before you. Decide how you will arrive. Decide where you can find a moment of paradise in the middle of the mundane. For these lizards, these little creepy crawlies walking around with me. This is their home. This is their everyday. It's nothing special. So how can you find a perspective that an outsider might have if they got a glimpse into the beauty that is your life? The light that is in me bows to honors and is so so grateful for the light that is in you. Namaste. Thank you. Thank you for spending this time with me here in the jungle. beautiful I hear thunder. They have soft music playing out here. So I'm privileged, truly, to even be in this space, let alone to get to share it with you. Thank you for sharing your time with me. Be sure to like and subscribe and leave comments and ask questions. I love hearing from you. Have a great day. 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.