Latest / Ten-Minute Mornings / Ground, Breathe & Twist
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: A little stiff, a little tired, or maybe feeling a hundred and ten percent. Either way, take ten minutes. Come with me, ground, breathe, and move your body. For an anchored attention to start your day. Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is James. Please come to have a seat. ⁓ yeah, and be sure to practice till the end because we'll pull a card, set some intention together for the day, and of course, please hit like and subscribe on your way up. Coming to any comfortable seat, I'm in half lotus, but you can sit cross-legged, that's just fine. Plant your palms on your knees. Press down in your sits bone. So find those two kind of knobby bones right at the base of your spine. And then wrap your shoulder blades under. Lift your heart. Lengthen. So it's not about pushing your heart forward. It's about rising up from that firm seat. Lift your chest. Take an inhale. Exhale round your spine. Separate your shoulder blades. This time as you sit up, float your arms overhead. And we're going to take a twist to the right. So take the left hand across to the right knee, take the right hand behind, sit up tall, and then look back over your right shoulder, inhaling, exhaling, coming back to center, float the arms, and then ⁓ take them behind you, interlace your fingers, press down, and I'm gonna wrap those knuckles around to my left side. The left elbow is gonna want to flare out. See if you can wrap it back and then actively drop your shoulders. Let your head fall to the left. So you're feeling a stretch to the right side of your neck. You can look down and up, kinda roll out, see how things are feeling. back to center float the arms overhead and then tilt yourself back take your fingertips and lean back and change the cross of your legs so whatever you were in before cross legged or ⁓ like this reorganize how you need to find your zits once again plant your Palms on your knees. Use that traction. Press down in your seat first. Get tall. Then wrap your shoulder blades under. Then use the traction of your hands on your knees to lift your heart for a little back bend. Inhale. Exhale really round. Sit up tall, float the arms. And then we take a twist to the left. So right hand travels to that left knee, left hand nice and close behind. Sit up tall. Wrap the right shoulder blade under. Look over your left shoulder. Inhaling. Exhaling. Coming back to center, float the arms. Interlaced fingers low behind. Press that down so you're finding some length. And then wrap the interlaced fingers around to your right side. Also wrap that right shoulder blade back and now let your head fall to the left. Then stretch through the whole right side. Coming back to center, tent those fingertips behind you. This time lean back, your legs, and just shift forward to all fours. Planting your palms, ten fingers spread wide. Pull your heart forward on an inhale. Tuck your toes around the spine on your exhale. If you'd like, you can join me in dialing this up a little bit. Step your feet back to a plank position. Bring your feet together. Press into the balls of your feet. Pull your heart forward. Spiral your thighs together. Inhale. Exhale, lower your knees, and send your hips to your heels. Inhale, roll forward to plank. Lift the knees. Exhale, downward facing dog, but keep your feet together. Inhale, roll forward to plank. Exhale, maybe you dial it up more. Hover the knees as you send your hips to your heels. And then push off your balls of your feet round as you roll forward. And then your downward facing dog. One more time. You might still be doing cat and cow, and that's totally fine. You might be releasing your knees to the mat. You might be hovering them like this. And then come forward plank. And then downward facing dog. If you've been taking cats and cows, go ahead and join in down dog if you can. Pedal out your heels, energize your finger pads and your knuckles. Take a breath. Come back into some kind of stillness. And then walk your feet forward to your hands. Pausing here in a forward fold. Bend your knees enough that you can feel contact between your belly and your thighs. And then start to gently press down in the heels and lift the kneecaps. Let your head be heavy. Crown of the head wants to point to the floor. And just feel that connection of belly to thighs and see if you can maintain it even a little bit. Inhale. Exhale. And then bend the knees quite a lot. Heel toe your feet together if they're apart. Sit into a chair pose. Wrap the shoulder blades under, look up between your hands. Take a prayer twist. Took the left elbow to the outside of the right thigh. If that is unavailable to you, you can take the forearm to the outside of the thigh. And then look at the knees. Try to square the knees in order to square the hips. Lengthen your spine, tuck the tailbone under, energize your palms. Inhaling. Exhaling. Inhale, release the twist. Exhale, fold forward hands to the mat. Find a long spine and then step back, plank position. Exhaling. Inhale and plank. Exhale, lower your knees, your chest, and your chin. Cobra pose, press down in the abdomen, pull the heart forward. Tuck the toes, hips high to sky, downward facing dog. Take a breath. Take two. As you inhale, step your right foot all the way between your hands. Come up to a high lunge so the back heel stays lifted. Float the arms or keep hands on the thigh. Again, now push into the ball of the left foot. So any point of contact you have with the mat, energize that. Lift your heart. Inhale. Exhale again, prayer twist. Hook that left elbow outside the right thigh. Always lengthen into twist. Always lengthen into everything. I'm sure there are exceptions to that rule, but I can't think of them. Now look at your right foot with control. Step the left foot to meet. Ha ha, wobble all you need to. Inhaling. Exhaling. Release the twist chair pose. Tuck the tailbone. Look up. Take a breath. Now twist to your left. Right elbow outside the left thigh. Energize the palms together. Make sure your knees are square. And then try to guide the heart to the thumbs. Tuck the tailbone under so the low back is long and the hips are square. Inhale. Exhale. Release the twist and bow forward. Long spine. Step back, plank position, top of a push-up. Exhaling, inhale, pause. Exhale, lower your knees, your chest and your chin. Cobra Pose, maybe a little higher. Downward facing dog. And breathe. Just a couple of breaths here. Feel the shape. Energize the finger pads. With your energy in the right foot, step the left foot forward. you have to use your right foot and then come up to your high lunge. You keep fingers interlaced or float the arms. ⁓ Energize ball of that right foot. Help guide you forward and little deeper, maybe. Biceps alongside the Inhaling and then start to send that right arm forward. Think forward, lengthen, and then maybe you hook the elbow outside the thigh, maybe the forearm. Look up over your left shoulder. Take your breath. Look down at that left foot. Step your right foot forward to meet. Release the twist. Stand tall. Mountain pose. Time I draw string. Alright. Feel your feet on the floor. Give your shoulders a nice roll back. We're gonna flow that with maybe a little addition. Inhale to your chair. Exhale, twist to your right. Inhale, step the left foot back. Exhale, twist more deeply. Revolved high lunge. Inhale, releases the twist. Exhale, hands come to frame the right foot. Step back to plank inhaling. Take your vinyasa, knees, chest or chaturanga. Upward facing or cobra. Downward facing dog. Boldly step your right foot forward, runners lunge. Rise up, high lunge. Inhale. Exhale, take that twist. Look at your right foot. Maybe you step the left foot forward. Maybe you really try to float through a brief revolved half moon in prayer twist. Then release that. Look up. Chair pose. Twist to your left. Look down to help with balance. Keep those knees squeezing together. That helps. And then really just step the right foot back. If it doesn't make it, you can noodle it back after. Release the twist. Take a vinyasa, hands from the left foot, step it back, inhale. Exhale, chitarangor, knees just. Inhale up, dog. Exhale downward facing dog. Feel the right foot firmly rooted and use that rooting to step the left foot forward, runners lunge. Rise up, high lunge. Pressing into the ball mount of the right foot. Now use that energy of the right leg to send the right arm forward so you can take your twist. Looking down at that left foot, shift forward, maybe float the right. Step together, revolve chair. Release the twist. Mountain pose. Take a breath. Either stay standing if you'd like or have a seat to set some intention together. Just looking for a little guidance to ground the day. This has become maybe my favorite part of this practice. My body, my mind benefit from the yoga. I think my spirit benefits from this cardpool. Maybe yours too. Let me know. ⁓ we've had karma recently. So this side angle pose. Kind of. ⁓ Karma, unlearned lessons and unrealized effort hold unclaimed growth. Unlearned lessons and unrealized effort hold unclaimed growth. Karma's not a bitch. Karma. Just is. Doesn't have an opinion. And it's just the energy that you put into the world. And that energy you put into the world comes back. Not in the form I don't believe. Not in the form of you're mean to somebody else. You'll have tragedy befall you. Just means that the world you create is the world you've created. What lesson haven't you learned? That shapes your day, your life, your worldview. What's the thing that you're missing, or a thing? I'm sure there are lots, there certainly are for me, that helps to frame. How you see the world. If you see darkness, if you see tragedy, if you see hate, they're all there. You can look at ⁓ or not. If you see them then they're there to teach you something. They're there to help us learn so that we don't have to see them. So that we don't have to create them. It's tough. But let me know how it goes. Light that is in me vows two honors and is very grateful for the light that is in you. Now must stay. Thank you as always for spending this time with me. Please take a moment, leave comments, ask questions, subscribe, like, all of the stuff. Hit bell icons. ⁓ and check out the the show notes. I ⁓ always leave a little bit of ⁓ some links to some fun stuff, including ⁓ these cards on Amazon, which are really nice. Anyway, have a great day. Keep me posted, let me know how things are going. And I'll see you tomorrow. Namaste.