Latest / Ten-Minute Mornings / Feel Grounded for the Day: A 10-Minute Morning Yoga Flow
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: Just 10 minutes of morning yoga to connect with your breath, arrive in your body, and ground your intention for the day. Hello, friends. Welcome to Daily Flow 10 Minute Mornings. My name is James. Of course, practice till the end. We'll pull a card to set that intention. And of course, be sure to like and subscribe and all of that stuff before you head out. Let's come and start on our backs today. So coming all the way down. Around your heels so that you feel like they're directly under your knees. And then wrap your shoulder blades under. Firm your feet, feel like they're pushing the floor forward and down. And then press the heels of your palms into the base of your thighs. If you've been coming here often, if you're new, welcome. If you've been coming here often, you know this is something I like to do if my back feels tight. And this morning my back feels a little tight. So breathing into that back body inhale. Exhale. Now ground release that ground down on your heels. Lift your hips. Try to keep the glutes soft. So the work is coming in the legs and the feet. Interlace your fingers. Really walk your shoulder blades together. So I'm shifting sides. And then my knuckles are pressing forward. So I feel a nice stretch in the front of my body. You get feet active, glutes relaxed. Inhale. Exhale, roll yourself down slowly, one vertebrae at a time. Now your glutes might engage a little bit here while you're finding that little pressing down. I felt a tight spot. And then cocoon your knees to your forehead, your forehead to your knees. Really round your spine to counter the back bend. And then we'll rock and roll yourself until you can come all the way to all fours. Get a little momentum. And if that's not happening, just meet me here. Spread your fingers wide, wrap your elbows under, pull your heart forward, lengthen your spine, cow pose, inhale. Exhale, untuck your toes, push the floor away. Separate the shoulder blades. Inhale, lengthen for cow, tuck the toes. Exhale, round for cat. Step the left foot back. Give it a little bit of a saw. Feel some opening through that calf and Achilles. And then engage through that leg. Feel your fingertips. Down dog split the right leg. Feel lots of length up there. So maybe I'm rolling around the ankle, but I'm trying to keep the leg fairly straight. Press up and back through that heel. Inhale. Exhale, step the right foot outside your right hand. Come to that lizard. Pull your heart forward. Lower the left knee down. Untuck the left toes. Peel the right hip open. I'm thinking about guiding forward and away with my right hand. Look up. Inhale. Exhale, bring that right hand back down, tuck the left toes and lift the left knee, and then step that right foot back. Inhaling, exhale, lower your knees, your chest and your chin. Kobra pose, make more forward than up, and then downward dog. Tuck the toes, send the hips back. And then arrive in your first real down dog. Pedal out heels, shake out head. Maybe lift your wrists so that you feel the energy in the finger pads and the knuckles and let the wrist be soft inhale. Exhale, roll yourself forward to plank. This time lower the left knee down onto the mat. Give that right leg a little saw out. Should feel nice. And then engage the right leg. Down dog split the left. Feel that heel reaching up and back. Maybe roll it out a little bit. And then re-engage. Flex the foot. Pinky toe point straight to the earth. Inhale. Exhale, step the left foot, outside the left hand, lower the right knee down, untuck the right toes again, pull the heart forward and then left hand to the left thigh, peel it open. Should feel good. Allow it to feel good. Inhale. Exhale, release, step back to your plank. Inhale, exhale, lower knees, chest and chin. Pull the heart forward. Downward facing dog. Walk your feet forward to your hands. Bend your knees a lot. Bend your knees enough that you can slide your hands under your feet. It's funny, I offer this in class a lot and the number of people who seem scared to bend their knees. Now if you have an injury, if this is painful, but just bend your knees until you can stand on your hands and then feel like you're using your toes to massage your wrists, which feels nice. Find that little tuck of the tailbone under. And then a little lifting of the kneecaps. Let your head be heavy. Breathe into your back body. Inhale. Exhale. And then release your hands from under your feet. Then roll yourself up to stand. One vertebrae at a time. Head and shoulders come up last. Step your feet together. Mountain pose. Give those shoulders a nice shrug up and back. Inhale, flip the arms. Exhale bell. Inhale, look forward. Exhale, step the left foot back. Runner's lunge. Come up to a high lunge. So feel the ball mound of that left foot pushing back. The left knee is engaged but bent, and you're feeling that energy helping guide you forward into your lunge. Send your left arm forward and your right arm back in this T-shaped twist. Wrap that left elbow under. Maybe look back at your right thumb to challenge your balance. Now can you send that right hand down and the left arm up? Breathe into the left rib. Inhale. Exhale. Keep the left hand going. Spiral yourself to warrior two. Now the right heel is bisecting the arch of the left foot. Right toes point forward. External rotation. Feel the pinky edges of your feet. Inhale, straighten your right leg. Exhale, triangle. Left to back, right arm down. Forward and down, and then feel the depths of that right hip crease. Look up at your left thumb. Inhale. Exhale, More too. Inhale, flying more, lift the ball of the right foot. Exhale, skandasana, send your hips back, but keep that lifting up of your proud chest. Inhale. Left hand beside the right foot. So look at your right foot. Set your left hand beside it. That's a big chip. That's a big shift. Right arm up to the ceiling. Low revolved lunge here, which we turn to side plank. Anchor down in the left fingertips. Step the right foot back. Inhale. Exhale. Take your vinyasa. Right hand comes down. Chattaranga or knees, chest. Cobra or up dog. Downward facing dog. Inhale. Exhale, bend the knees, look forward, step or float, and then fold deeply. Press down, rise up, inhale. Exhale, nods and pose. We'll do those things on the other side. Inhale, float the arms. Exhale bell. Inhale, lengthen, look forward. Exhale, step the right foot back. Keep the right heel lifted. Find your nice firm grounding and then come up to your high lunge. Feel like the right heel is pushing back. You feel active in the ball of the right foot and in the left heel. And then that lets you sink maybe a little deeper. As we come to this airplane twist, right arm forward, left arm back. And then wrap that right shoulder blade under. Look back at your left thumb maybe. Now send that left hand down, float the right arm up, look up at your right thumb. Left fingers are trying to find the right hamstring. Breathe here. Now can you just keep that right hand going? Open out warrior two. And then adjust your feet if you need to. Pinky edges of the feet active. Inhale, straighten the left leg. Exhale, triangle right hip back, left arm forward, and eventually down. Lean back, energy of the feet. Anytime you feel shaky, nine times out of ten, it's about the connection of the feet. Inhale. Exhale back to warrior two. Flying warrior lifts the ball of the left foot. Skandasana bend the right knee. Feel that nice little stretch. Keep the chest proud. Try to keep your right heel on the floor. Look at your left foot. Plant your right hand beside it. Just push off to the left. Come forward. Feel the energy in those finger pads. Left arm to the ceiling. If you'd like to take a supported side plank, you can lower the right knee before you step the left foot back. So that's available if you want it. Or just step your left foot back, stack your hips, maybe float the foot. Inhale. Exhale, chattaranga. Inhale, upward facing, shoulders away from the ears. Wrap the shoulder blades under, downward facing dawn. A full round of breath. Inhale. Exhale, inhale, step more forward to the top of your mat. Exhale, bow, press down, rise up, melt in pose. We're gonna do that all flowy one time. We're a little cramped for time, but we'll do it. Inhale, flip the arms. Exhale, bow. Inhale, lengthen. Exhale, left foot back. Rise up, high lunge, inhale. Exhale, left arm forward, right arm back. Inhale, left arm up. Exhale, warrior two. Inhale, flying warrior. Exhale, skandhasana. Look forward, inhale. Spring forward. Exhale. Take your side plank. Inhale, whatever expression you like. Exhale, chaturanga. Inhale, upward facing. Exhale, downward facing dog. One round of breath. Inhale. Exhale, inhale, step or float to the top of your mat. Exhale, bow. Inhale, rise. Right away, exhale, fold forward. Inhale, lengthen. Exhale, right foot back. Inhale, rise, high lunge. Exhale, that airflame twist. Inhale, the right arm travels up and back. Exhale, it keeps going. Warrior two. Inhale, flying, warrior. Exhale, skandasana. Inhale, exhale, set that right hand forward, maybe side plank. Inhale here. Exhale, take your vinyasa. I realize I skipped triangle when we float. That's all right. Inhale. Exhale. We're going to come to sit. If you want to challenge, separate your hands about as wide as the mat. Bring your feet together. Send your hips back, bend your knees a lot, and then think about. Jumping up with your hips. So get your hips as high as you can in order to jump through to sit. So look forward, jump up, and then have a seat. Maybe you send your legs straight through. I didn't. Come into your comfortable seat. Close your eyes. You might place a hand on your heart, one on your stomach. Let's just see if we have a little inspiration for our grounding. Intention for the day. Yoga Oracle deck. Guy named Anthony Salerno. I always put the Amazon link down in the show notes. Which was an affiliate link. I don't get paid for it anymore because it's an old link, but it's alright. Still works. I checked. Alright, let's pull a card. There we go. The pose is upward-facing dog. Compassion. Be a channel for divine sight, thought, and speech. Be a channel for divine sight, thought, and speech. There is a prayer. It has a biblical source. I'll put that in the show notes as well because I don't remember. I believe it's a psalm. But may the words of my mouth and the meditations of all our hearts be forever acceptable. All that means is how can I be of service? In this moment today, as I arrive in the world, am I going to look with my human ego eyes and see mess? It's there to see if you want to. Am I going to look with divine sight and see siblings? See other drops of God all out here just doing our best. And then when I speak, will I speak with hate? Or will I speak with love? Kinda the choices. There's not much in between. But that divine sight, it starts there. So today, when we catch ourselves rolling our eyes about something, feeling angry about something, maybe in the news, maybe this that we see out and about in our lives, maybe we take a pause and think about that divine sight. How would The oneness. See this moment. See this other human. This other spiritual being having a human experience. And what can they teach us? Let know how it goes. The light that is in me bows to honors and is extraordinarily grateful for the light that is in you, my sibling. great day. Thank you so much for spending this time. Thank you so much for your practice and of course like and subscribe and comment and do all of that stuff. It makes a big difference, really. Namaste. 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.