Latest / Ten-Minute Mornings / Morning Yoga for Hips, Balance & Twists | Daily Flow 10-Minute Mornings
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: In 10 minutes, we'll ground, stretch, lunge, energize, and arrive fully ready as we are for whatever the day might hold. Hello, friends. Welcome to your Daily Flow 10-Minute Mornings practice. My name is James, and of course, be sure to practice till the end because we'll draw a card together to help us set an ⁓ intention for the day. Come to stand on your mat. Plant your feet a little wider than hip-width apart. and then bring your hands to your knees, bend your knees quite a bit. So naturally just kind of see where you want to be. My shoulders are shrugging up a little bit, so let's give those a roll back. And then drop your right shoulder. Come back to center, drop your left. Feel the firmness of your feet. And I'm trying here to keep my hips pretty stable. So they're not doing a lot of moving around. I'm just sort of opening the shoulders and spine a little bit, waking that stuff up. And parallel your feet. Come to stand and float your arms overhead. Take a big swan dive forward. Again, a little bit of a wider stance here. Not really a wide legged forward fold, but also certainly not a narrow one. So just opening up a little bit. Now see if you can crawl your hands back behind you off the mat and give a little energy down into the feet. Feel the kneecaps lifting up. Let the head be heavy. Take a breath. And then we're coming down to a malasana squat. So bend your knees a lot. And it's early going, so you may not be as low as you'd like to be, but try to keep both heels on the floor. And then rather than kind of dumping down, feel like you're lifting up and out from your seat. Bring your hands to prayer. Inhaling. Exhaling, plant your hands, lift your hips and heel to your feet a little bit wider. Bend the left knee deeply for skandhasana. Again, I'm gonna keep my hands grounded here for now and just kind of shift my weight back. Feel the weight a little more in the heel, opening up the inside of the right thigh. In this case, nice and long in the spine. and then walk your hands along the mat and come to the other side so the right knee is bent. Feel that stretching out in the left inner thigh and I'm grounding my hands on either side of that left leg, pressing down on my right foot. That feels really nice. And then come back to center and lift the hips up nice and high. the right hand underneath your face. Bring your left hand to your low back first. And then using the right hand, I'm trying to drag the floor to the right and then letting my right ribs drop while keeping my hips level. You might extend the left arm to the ceiling, but that definitely dials it up. decide what you need. Breathe here. and then lower down, go the other way. Planting the left hand down, we start with my right hand on my low back. Spiraling, dropping the left ribs, spiraling the heart as I use my left hand, like I'm dragging the floor to the left. And then maybe float the arm. Breathe. back to center. Roll yourself up to stand one vertebra at a time. And then pivot the right foot for triangle pose. It's in the left hip back, right arm forward, forward, forward, and then bring it down. Looking up at the left hand. Inhale. Exhale, release the left knee down, pivot yourself over that right foot for crescent lunge, anjaneyasana, float the arms. Inhale. And then bring the hands inside the right foot, pivot yourself for another skandhasana. Right leg is bent, left leg is straight, both heels are on the floor. Take a breath. And then see if you can't push off that right foot, warrior two, facing the opposite direction. Straighten the left leg. Triangle pose. Left arm forward, right hip back. Look up at that right hand. Keep the left eye spiraling under. Inhale. Exhale. Rebend the left knee. Pivot yourself to face over that left leg for your crescent lunge. Float the arms. Inhale. Exhale, both hands arrive inside the left foot. Pivot yourself for your skandhasanas. This is based on a moon salutation, but kind of broken down a little bit and obviously very slow. So look out beyond that right foot. Push off the left foot, warrior two, activating that left quad a little bit. Then straighten the right leg. Take your triangle again. We're gonna add on a little bit here. Look up at the left hand. Now maybe you stay here, maybe you're ready for half moon pose. Shift the weight, energize down into the right foot. Keep the right hip wrapping under. Maybe look up at your left hand to challenge your balance. Take a breath, inhale. Now we're coming back to that, to a regular, a high crescent lunge I should say. So step the left foot back, float the arms. Inhale. Warrior two. Flying Warrior, float the feet and then bend the right knee deeply, Skandhasana. Coming back up, Flying Warrior, Skandhasana over the left. Come back up, Warrior II to the left. Straighten the left leg. Triangle pose to start and then maybe you shift that into Half Moon Pose. Wrap that left hip under. Externally rotate the left thigh. There's a lot happening. The left leg is really doing a big spiral here. Doesn't look like it, but it's happening. Take a breath. And then big step back. Warrior two. Pivot yourself for your crescent lunge. High crescent. Inhale. Exhale back to your warrior two and then that flying warrior, skandhasana to the left. Come up through center, skandhasana to the right. Come up through center, pivot the right foot, half moon pose, building a little heat. Inhale, exhale, high crescent lunge. Prayer twist to the right. Look up over your right shoulder. Open out, Warrior II. Flying Warrior, parallel the feet, Skandhasana to the right. Rise up through center, Skandhasana to the left. Rise up through center. Pivot that left foot, Warrior II. Straighten the left leg. Half Moon Pose. Take your breath. High Crescent Lunge, big step back. Prayer Twist. Look up. it out. Warrior two. Flying warrior. Let's just finish up. Skandhasana to the left. Rise up. Skandhasana to the right. Rise up. Fold forward. Big forward fold. Heel toe your feet a little closer together. Come back to that malasana, grounded down. Bring your right hand down in front of the right or inside the right thigh. Float your left arm up for a malasana twist. Release, go the other way. Release, ground your hands, lift your hips. Heel toe your feet closer together. Bend the knees deeply. This is a different expression of malasana. Separate your knees, reach your arms forward so your feet are together. And then maybe wrap your arms back, holding hands either behind your back or behind your heels. Breathe. Release that, reach those arms forward. Have a seat, boat pose. Look up at your feet. Counting down five, four, three, two, have a seat. How do you feel? Let's grab our cards. So as you come into a seat, take a second, close your eyes, feel your breath moving in your body. We end our practice by choosing a card from this Yoga Oracle deck. There's a link in my bio, or in my description, if you'd like to find it for yourself. Trust and surrender. The pose is child's pose. Humble yourself to the intelligence of life and allow it to guide you. Can you listen today? Not to other people necessarily. Listen to them too. But to that deepest part of yourself. Those pauses of quiet reflection, trust that your intuition, your inner guide, your higher power that is inside of you will help make the decision for you. You don't have to make every decision for yourself. Just be still. and listen. light that is in me bows to honors and hears the light that is in you. Namaste. As always, thank you so much for spending this time with me. Please leave comments, follow, subscribe, like, all the things. Tell a friend, I'd love for us to build our community and I'd love to connect with you. So, take your time to do those things if you have it. Otherwise, thanks for whatever you have to offer, including these 10 minutes. Have a wonderful day. Namaste.