Latest / Ten-Minute Mornings / Find Your Footing | Morning Yoga for Grounding and Balance
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: Before the world starts pulling you in a million different directions, take 10 minutes to show up for yourself to ground open and arrive in your day with intention. Hello, friends, welcome to your daily flow 10-minute mornings practice. My name is James. Be sure to practice until the end. We'll pull a card, we'll set some intention together for our day. And of course, be sure to like and subscribe before you have to head out. Let's start in all fours today. With your fingers spread wide, wrap those elbows under, pull your heart forward, lift your tailbone, tuck your toes. Really set this up, even though it's something we do a lot. Feel your calpose, feel that gripping of your fingertips into the mat. Wrap the shoulder blades under, lengthen your spine, lift your tailbone. Now take a nice deep inhale. Exhale, start to release that pose and come into your cat. So instead of flowing right away, really try to find the shape. Energy now is pushing more forward and down. Tuck the chin, tuck the tailbone, find that posterior tilt of the telvis pelvis, and then press down into the tops of your feet. Open up your back. Inhale. Stay for the exhale. Back to your neutral. Now, can you find that deep an expression of each shape as we start to float them? So inhale, pull the heart forward, lengthen. Don't take anything for granted. Exhale, wrap everything under, untuck your toes, press forward and away. Inhale. I have a feeling here like I'm trying to pull every place that's in contact with the mat, I'm trying to pull in, including my knees. And then as I exhale, feel like everything is trying to push away. Take one more like that. Inhale. This could be the whole practice if you wanted. And then exhale round Coming back to your neutral. Shift your shoulders until they're just a little forward of your wrist. In fact, feel like that energy is shifting into the knuckles. Feel the grip of your finger pads. I see a lot of people with their fingers cupped a lot like this in class, which puts a lot of pressure on the wrist. So feel the knuckles pressed down. Wrap everything under. Nothing is taken for granted. Shoulders over knuckles, step back now to your plank. Inhale. Exhale, right to downward facing dog. Bend your knees a bit. Pull your heart back towards your thighs. Your heels don't have to be on the floor, but they're yearning for it. They want to be. And your kneecaps are lifting up so you have that nice posterior tilt of the pelvis. Direct your gaze, your drizdi, your eyes towards your navel. Inhale. Exhale. Inhale, roll yourself forward to plank just like that cat back. Really overdo the rounding as you come forward. Exhale downward facing dog. So just like our cats and cows, feel all that grounding. Inhale, roll forward to plank, pull the heart forward, exhale, downward facing dog. One more time. Inhale, roll forward. This time lower the right knee onto the mat. Stay for your exhale. Extend the right arm forward, float the left foot back. Look forward, inhale. Exhale, knee to elbow. Inhale, lengthen this time. Now set the right hand on the mat. Left arm to the ceiling, supported half moon pose. Kick out those right toes. Make a little kickstand for yourself. Maybe reach the left hand back and hold the left foot. Have that, kick that heel away. Inhale. Exhale. Step back. Set the left hand down. Tuck those left toes. Feel your connection to the mat. And the right leg goes up and back for down dog split. Inhale. Exhale. Step that right foot all the way between your hands. Release the left knee down. Untuck the left toes. I'm pushing down to the top of my left foot, picking up the left knee and gently setting it down. So I'm grounded more in the top of the left foot and it takes pressure off the knee. And then my fingertips are energized. I feel a lifting up through my waist. Fingertips start to travel back. Energize that right heel as well. Inhale. Exhale, half split. Straighten the right leg, flex the right foot, send your hips back. Inhale. Exhale. Let's come back. To your playing position. So set it up. Take your time. Shoulders forward of your wrists. Tuck those left toes. Stab that right foot back. Let's take our first vinyasa. Inhale here. Exhale, lower knees, chest and chin. Cobra pose. And downward facing dog. Check in with your down dog. Pedal out your heels. Shake out your head. How do things feel? Is this different than last time? Is it not? That's okay. Or is it hard to keep track? I think that's where I am right now. Inhale. Exhale. Come forward to your plank this time lower just the left knee down. Right leg stays extended. Extend the left arm forward. Look at that left thumb, float the right foot. Inhale. Exhale, need to elbow round under. Inhale, lengthen. Set the left hand down, right arm to the ceiling. Maybe roll out that right wrist. That feels nice. I'm gonna hold the right foot in my right hand and kick the heel away. Inhale. Exhale, let's step all this back. Both hands down. Now set it up. Engage through the ball of that right foot. Pull your heart forward. Down dog, split the left leg. Inhale. Exhale. Steps the foot all the way between the hands. Release the right knee down. Untuck the right toes. Press down into the top of the right foot. Pick up the right knee. Set it down softly. And then float the arms. Nice and long through the torso. Tailbone is wrapping down, pelvic floor is lifting up. Inhale. Exhale for that half split. Hug the tailbone, feel that stretch of the hamstring, activate the left foot, maybe a little more. Inhale. Exhale. Come forward to your plank. Again, take your time, set it up, plant the finger pads, tuck the right toes, lift the right knee. And now I'm feeling a little bit of a cap back as I pick up the left foot and step it back. Inhale. Exhale, knees gushin. Inhale, cobra pose. Exhale, downward facing dog. Walk your feet forward. Bend your knees. Hold opposite elbows. Sway your hips. Let your head be heavy. Inhale. Exhale, release that. Roll yourself up to stand. One vertebra at a time. Mountain pose. That thing we just did on all fours, that same sequence we're gonna try to do on our feet. We already have modifications. So if you need to or you want to, lower a knee, lower both knees, whatever it is that your practice asks for. Feel your feet, energize your feet. Notice how that energizes your legs, and then carry that energy up through the crown of the head. Inhale. Exhale. Inhale, float the arms. Exhale, bow forward. Inhale, look forward. Step or float back. Chaturanga. Upward facing dog. Downward facing dog. Down dog split the right leg. Inhale. Exhale. Step the foot between the hands. Stay up on your finger pads. Feel the ball of the right foot. Warrior three. Extend. Inhale. Now, can we cocoon everything in? Bring the knee into the chest. Give it a hug. Inhale, lengthen. Now can this turn into half moon pose? Start to send the right hand down, left arm up, wobble all you need to. Feel the inside edge of that right foot. Maybe left hand holds the left foot. You kick the heel away. Maybe not. Inhale. Exhale, big step back. Warrior two. How do you do? Inhale, warrior one. Exhale, stay. Straighten the right leg. Fall forward over your straight right leg pyramid pose. This is like that half split. Inhale. Exhale, re-bend the right knee. Warrior one. Exhale, hands to the mat. Take your vinyasa. Move with your breath. Slow your breath down. Then you have more time for the movement. Dunducks flip the left leg. Step the foot between the hands. Just keep going forward. Warrior three. Lengthen. Now this is optional. It is a lot. Bring the knee to your chest. Hug it in. Extend. Now can you go right to here from here? to half moon pose. It's a lot. Peel that hip open. Maybe right hand reaches back, holds right foot. If you have it, kick the heel away. Inhale. Exhale, nice soft landing. Warrior two. Inhale, warrior one. Pause for your exhale. Inhale, lengthens that left leg. Send your heart forward, forward, forward, forward, forward, forward. Bell. Pyramid pose. Nice deep inhale. And exhale. Inhale, warrior one. Exhale, take your vinyasa. So we're gonna come to sit. I'm gonna jump through. Separate your hands a lot. Bend your knees, send your hips way back. Now instead of thinking about jumping forward, I'm gonna think about jumping up. We did this a few weeks ago. Think up and have a seat. Some people can shoot their feet through perfectly and hover. Sometimes I can. Today I didn't do that. Find your seat, close your eyes, feel your breath. Just looking for a little inspiration. to set our intention, see where we're guided today. Connection, the poses dancer. Honor and respect all life, for we are all connected. Honor and respect all life for we are all connected. All life. Every animal, every plant, every creepy crawley. Everything that is cute and that we feel connected to. Everything that seems dirty and that we're not. Each has its place in this ecosystem. And I say creepy crawlies, that might be a bug. It might be a coworker. No one is really a creepy curly. Everyone's just out here doing their best. So maybe we remind ourselves of that. It doesn't mean we let people get away with stuff that is disrespectful to ourselves or to others, but it does mean that we take a pause. We recognize that they're probably doing their best. They're probably just living their lives the same way that you are, that we are. So we give them a little grace. We give ourselves a lot of grace. And then if we need to act, if that creepy crawliness really is creepy-crawly, then we do it from a place of love, from compassion, from wanting them to be their best, and from wanting to take care of our neighbors, our colleagues, our other friends and families. So today, together, we decide to look for the light. Cultivate the connection. And to allow everything else to fall away. The light that is in me bows to and honors the light that is in you. Namaste. Thank you so much for spending this time. Please take a moment to like and share and subscribe and leave comments and ask questions and all of the things so that we might connect with each other and so that others might find us and join this community as well. It is growing little by little. One click, one like, one share at a time. Thank you for helping. 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.