Latest / Ten-Minute Mornings / Morning Yoga Flow for Energy, Balance, and Breath
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. Just 10 minutes to wake up, energize ground, and flow into whatever the day or the weekend might hold. Hello, friends. Welcome to your Daily Flow 10-Minute Mornings practice. My name is James, and on Fridays, we flow. Come to stand at the top of your mat. We flow every day, but on Fridays, our intention is just to move and breathe and not worry about all of those micro adjustments that... ⁓ can sometimes get in the way of really just being present. float the arms. Exhale, bring them to your chest, hands to prayer. Sweep them down, inhale, float. Exhale, hands to heart center. Inhale, float. Starting to wake up the shoulders and then fold forward on an exhale. Flat back. Bow deeply. Reverse your swan dive, root to rise, inhale. Exhale, hands move through heart. Inhale, float the arms. Exhale, bow. Try to create a nice big wing span here. Inhale, lengthen the spine. Exhale, fold deeply. Reverse your swan dive, rise up. Hands to heart. We keep going, inhale, close the arms. Exhale, bow. Inhale, long spine. Step the left foot back, release the left knee down. Crescent lunge, interlace fingers on top of the right thigh or float them by your ears. The more you firm the feet, the more you can lighten the torso. Maybe find a back bend. Inhale. Exhale, release the left hand to the mat, right arm to the ceiling. Swim that right arm back, reach for the back of the mat. Maybe bend the left knee and capture the left foot. Sink those hips, inhale. Exhale, untangle all of that. Tuck the left toes, lift the left knee, down dog split, right leg goes up and back. Inhale, bring the knee to your nose, try to connect. Inhale, down dog split. Exhale, step the foot all the way through. Rise up, high lunge. Open out, warrior two. Peaceful warrior. Extended side angle pose. Keep cartwheeling that left hand down, step the left foot forward. Find a flat back. Bow deeply. Reverse your swan dive, rise up. Right away, bow forward, exhale. long spine, right foot steps back, right knee lowers down. Crescent lunge. The more you firm the feet, the more you can lift up through that pelvic floor, lengthen the spine. Bring the right hand down, left arm high to sky. Swim the left hand back. Really reach back. So I'm using my right hand on the floor, energizing the left hand back so that when I bend the right knee, it just comes right into the palm. Inhale. Exhale, set that left hand down, tuck the right toes, lift the right knee, down dog split. Inhale, exhale, try to connect knee and nose. Inhale, down dog split. Exhale, step the foot all the way through. High line. Warrior two, back foot pivots. Peaceful warrior. Extended side angle pose. Sweep the right hand down, step the right foot forward. Find your long spine. deeply. Rise up. Mountain pose. Start to shift your weight more into the right foot. Pick up the left one. Extend the left leg forward if you can. Take a breath, inhale. Exhale, step that left foot way back, high lunge. Exhale, warrior two. Peaceful warrior. Extended side angle pose. Keep that left hand traveling, bring it down. Step the right foot over the left leg. Wild thing. Open your heart. come to a Chaturanga. So I'm flipping over, lowering halfway, pull the heart forward, upward facing, downward facing dog. Down dog, split the right leg. Step that right foot all the way forward. High lunge. Prayer twist. and energize the palms. Look up over the right shoulder. Take a breath. Release the twist. Forward fold, step the left foot forward and bow. Inhale, long spine. Exhale, bow deeply. Rise up, float the arms. Shift the weight to the left foot. Pick up that right knee. Maybe extend the right foot forward. Active in both legs. Step that left foot back. Arrive in your warrior one, open out warrior two. Peaceful warrior. Extend at side angle. And then the right hand just keeps circling down. So I can ground in that right hand, step the left foot over the right leg for wild thing. Open up that heart. And then I keep the left hand circling, flip over, Chaturanga. Upward facing dog. Downward facing dog. Down Dog, split the left leg. Step the left foot forward. High Lunge. Now by lengthening, by sending that right arm forward and then hooking it over, you have a better chance of getting into a nice twist. Inhale. Exhale. And now release the twist. Exhale, step the right foot forward and bow. Flat back. Bow deeply. Root to rise, inhale. Mountain pose. Let's pause just for a second. How's your breath? The shapes don't matter, the breath does. So stay present with your breath. And this is going pretty fast. So just pause and collect yourself if you need it. We're gonna do it all one more time. I'll add on a little bit more as the prana moves me. Feel your feet. Inhale. Exhale, and now floats the arms. Stay here. Pick up your left foot. Bring your left piece fingers to the left big toe, threading, oops, threading the left arm inside. I'm trying to stay long in the spine, so I have to lift the knee really high. Maybe you straighten that left leg. Maybe you open it out. Take your breath. Step the left foot back, high lunge. Warrior two. Peaceful warrior. Extended side angle, which turns into wild thing. Left hand comes down and right foot steps over. Open up that heart. Chaturanga. facing. Downward facing dog. Right leg high. Step it forward. High air twist. Shift the weight forward, revolved half moon in prayer twist. Step the left foot forward, chair pose. Mountain pose. Shift the weight to the left foot. Float the arm. Pick up that right foot. So get the right knee as high as you can using the strength of the leg. Then the right hand comes down and captures the right big toe. Maybe, if not, you can hold the knee. Energize the left leg. Start to straighten the right one. You can keep it bent. The length of your left leg and of your spine matter more than the length of your right leg. Maybe you open it out. Breathe. Big step back, high lunge. Warrior II. Peaceful warrior. Extended side angle pose. We're just kind of moving through in order to cartwheel the right hand down. Step the left foot over the right leg for wild thing. and then flip back over to Tataranga. Downward facing dog. Down dog split the left leg. This is it. Step that left foot all the way forward. Prayer twist. Find a stay here or energize forward, press down on the ball of the left foot, float the right one. Step the right foot to meet the left. Chair pose. Mountain Pulse. You can hear my breath probably. Heart rate is higher, breath rate is higher. We got some energy moving this morning. What of this will you choose to carry into the rest of your day? The light that is in me bows to honors and is so grateful for the light that is in you. Namaste.