Latest / Ten-Minute Mornings / Ground, Expand, Energize | 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: 10 minutes to ground, expand, and energize into whatever your day might hold. Hello friends. Welcome to your Daily Flow 10 Minute Mornings practice. My name is James. Come to any comfortable seat. Sit up nice and tall. I'm holding my knees here. Wrap your shoulder blades under, lift your chest. Inhale. Exhale, nice deep rounding. in Ellington. Exhale round. One more time, inhale. exhale. Your next inhale, put your arms overhead. Feel the grounding of your seat. In fact, any points of contact you have with the mat and let that lengthen you up and away. Shoulders might rise up, but they're relaxed. I'm not pushing them up. And then on your next exhale, take a little side bend, bring your left hand to the floor, reach your right arm up and over. Look underneath the right arm, lengthen the right waist, inhale. As you exhale, release that right hand to the left knee and then sit up tall, taking a twist. The left hand is behind, making a kickstand. Inhale, get taller. Exhale, wrap that right shoulder blade under. See if you can go a little deeper. Again, inhale. Exhale, use the traction of the hand on the knee and the seat on the floor. Keep the right hand where it is, flip the left arm up. and cross left over right. So the elbows are crossed. You shift a little bit, nice shoulder stretch here. And then we'll wrap the elbows around each other so you're coming to an eagle wrap of your arms. If this is uncomfortable, you can just bring your hands to your shoulders. Siphon together, suction together, the elbow creases. Lift the elbows high. Inhale. Exhale, take a forward fold. Inhale, rise up. And then I'm gonna bring both hands and just pick up my right foot and extend my right foot forward. Float the arms. And then fold forward over that right leg, Janasarasa. Your hands do not have to hit your foot, touch your toes or catch your foot. Instead though, really feel like you're bringing the leg to you. So I'm using the muscles of the leg to draw it to me. and exhale. Inhale, rise up, point yourself to that left knee and then take a side bend towards the right foot. So I'm turning my right arm inside the right leg and I'm opening up those left ribs. reaching the left hand up and over. My hand is nowhere near my foot. I'm just sort of traveling in that direction. Inhale. Exhale. And then rise up, recross the legs. We'll do the other side. Inhale, lift. Exhale, side bend to the right. Right hand comes down, look up underneath that left arm. Nice stretch in the left side body, inhaling. Exhale, bring the left hand to the right knee, sit up tall for your twist. Inhale. Exhale, wrap that left shoulder blade under, guide the chest as though someone had their hand on your back and was helping to guide that left shoulder blade under. Inhale. Exhale. Keep the left hand where it is, float the right arm up and cross right over left. Nice stretch here, you can shake your head out, lean it one way and the other, open up those shoulders. Then as you sit up, eagle wrapping your arms if that feels okay. Lifting the elbows high, feel again everything wrapping from behind. Lengthen, a little fold. And then as you inhale, float the arms, extend the left leg forward. The right foot is inside the left thigh and then point your heart towards that left leg and send your heart forward, forward, forward, forward, forward, and maybe hold the foot, maybe hands rest on the floor. It's early days, so certainly no strain, but stretch is good. And then feel like you're using the strong muscles of the leg to pull it back into your body rather than reaching for something. Inhale. Exhale. And inhale, rising up. pointing your chest now over the right knee. Bring the left hand down inside the left leg. I have my whole left forearm using that as some traction to help open my chest to the right. So it really is a twist, just an open twist. And then reach that right hand up and over. Look underneath the right arm, inhaling. Exhaling. Inhale, come up. And let's set up for all fours. Coming to your quadruped, 10 fingers spread wide. Inhale, pulls the heart forward, lengthen. Exhale, untuck the toes and round. Step back to your plank position and then find your downward facing dogs. Adjust yourself as you need. Again, energy into the finger pads, into the knuckles, wrap the elbows under and feel yourself being pulled back in space. Little lift with the kneecaps. Inhale. Exhale. Inhale, roll yourself forward to plank. Release the knees, send your hips to your heels. Inhale, come forward to plank. Lift the knees, exhale, downward facing dog. Step your right foot between your hands. Rise up for a warrior one. So Warrior One, you're doing your best to square your chest forward. You're also doing your best to square your hips forward. They won't ever really go perfectly square for most of us. It's just how we're built. But if you feel like that energy of everything, wanting to find the front of the mat, it makes a big difference. Feel the grounding of your feet. Inhale. Exhale, straighten the right leg. And then open out Warrior Two. Inhale, straighten the right leg. Exhale, Triangle Pose. Left hip back, right arm forward. Re-bend the right knee, warrior two. Straighten the right leg, Skandhasana, bend the left knee. I'm not going very low just yet, it's early days. Make sure both heels feel firmly rooted. Then go ahead and walk your hands along the mat, wide-legged forward fold. Long spine. Bow deeply. root to rise, inhale. Exhale back to your warrior two, your warrior one. Hands come to frame the right foot. Step that right foot back, inhale. Exhale, lower knees, chest and chin. Cobra pose. Downward Facing Dog. Step the left foot between the hands, rear one. And take a couple of breaths here. Feel the length of your stride. Wrap that right shoulder blade under. Feel the energy of the feet helping to move the hips towards square. So the left thigh plugs into the left femur, or left thigh plugs into the left hip. And you feel that plugging in. And then the right one plugs into the right, so you feel that plugging in. Then you wrap the right shoulder blade under. Lift your heart. Firm your feet, inhale. Exhale, inhale, straighten the left leg. Exhale, Warrior II, open up. Feel that little stretch in the right inner thigh as well as the left because that left hip is wrapping under. Inhale, straighten the left leg. Exhale, Triangle Pose. Left hand down, right hip back, right arm up. Inhale, exhale, Warrior II. Flying Warrior, straighten the left leg, lift the ball of the left foot, Skandhasana, bend the right knee. Take your breath. And then hands to the floor, just walk yourself to your wide-legged forward fold. Inhale, lengthen. Exhale, maybe walk your hands further back this time. Guide your head closer to the floor. And then release all that rise up, inhale. Exhale, Warrior II. Warrior one. Hands frame the left foot. Step it back, plank position, inhale. Exhale, knees chest in. Inhale, slightly higher, Cobra, maybe. Downward dog. I'm gonna flow a little bit more, dial it up a little bit. Right leg high this time, step the right foot forward. Warrior one. Straighten the right leg, fold forward, pyramid. Warrior one. Warrior Two. Straighten the right leg, Half Moon. Energize down. Big step back, Warrior Two. Warrior, a flying warrior, lift the ball of the right foot, Skandasana, bend the left knee. Wide legged forward fold. Piece fingers to big toes. Lengthen your spine. 90 degree bend in the elbows. Fold deeply. Inhale, rise up. Exhale, Warrior II. Cartwheel hands to frame the right foot, step back. You can take a vinyasa or you can skip it. Down dog, split the left leg. Step it through. Inhale, Warrior I. Exhale, inhale, straighten that left leg, heart forward pyramid. Come back, Warrior I. Open out, Warrior II. Straighten the left leg. Now can go back to triangle if you want or take your half moon. Wrap that left hip under. Big step back, Warrior II. Flying warrior, skandhasana. Hands come to the center. Maybe grab those big toes. Fold deeply. Root Down, Rise Up, Warrior II. Chaturanga or not. Yogi is Jewish. coming to sit. Causing as we always do. How will you step into your day? How will you occupy space without taking someone else's? How can you have your full experience of your day, of your life, of all that you have to offer? The light that is in me bows to honors and is so grateful for the light that is in you. Namaste.