Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Energy, Shoulders & Showing Up
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, and definitely not ready to face that first round of emails. Well, you've come to the right place. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James, and ⁓ Be sure to practice to the end. See, I'm also waking up. Be sure to practice until the end because we'll pull a card to set some intention for the day. ⁓ and of course be sure to hit like and subscribe if you enjoy this, even a little bit. All right. Come to all fours. Setting up your quadruped. So if your knees are at all sensitive, feel free to put a towel or blanket or something underneath. And then spread your fingers wide, tuck your toes, pull your heart forward, wrap your elbows under. Feel like you're using your fingertips to pull the mat towards you. And then lift your tail. Exhale, untuck the toes, really round the spine. Feel like you're pushing the mat forward and away. And the only reason your hips don't go back is because your shins and the tops of your feet are also pressing down really actively. Inhale, lengthen for your cow. Tuck the toes, pull the heart forward. Exhale, round, push the floor away. One more time inhale. Coming back to neutral, bring your right fingertips to your right ear. And then start to lift that elbow up and follow it with your eyes. See if you can see it. Different people will go different distances, but keep your knees energized. Feel the hips level. Inhale. Exhale, bring that right elbow to the left wrist. Do that again. Inhale, lift. Exhale, wrap it under. Feel your Abdominals engage a little bit one more time. Inhale. This time as you exhale, send your right hand underneath, thread the needle. Keep your hips up high, right ear comes down to the mat. Walk your left hand forward if that feels okay. And then energize down in the left palm and the back of the right hand. Nice stretch in the shoulder, and of course, also a nice spine opener. Take a breath. Inhale. Exhale and then unwind all of that. Set the left hand down, plant the right hand. Maybe take a little cat and cow inhale. Exhale round the spine for your cat. And then come back to neutral. I really feel a difference in my right side. Let's bring the left side to match. So left fingertips to the left ear. Lift that elbow. Try to follow it with your eyes. And then keep the hips level. I felt my left tip go off to the side. So I'm trying to square the hips. Inhale. Bring that down to the opposite wrist. Inhale, lengthen. The right hand is also doing something. It's helping. It's dragging the mat to the right. And then back, elbow to write. This time lengthen on the inhale. And then exhale, thread the needle with that left hand. Bring the left ear down to the mat, hips nice and high. And then I'm gonna walk my right arm forward. Energizing down in the right palm as well as in the back of the left hand. So nothing is passive here, it's engaged, it feels really good. Inhale, exhale, unwind all that, set the right hand down, set the left hand down. Plank position, top of a push-up. Step back. So set up your plank. Fingers are spread wide, elbows are wrapped under, heart is pulling forward. I have my feet ⁓ about shoulder width apart. And then send the hips up and back for your down dog. Inhale, roll forward to plank. Really try to articulate your spine. Exhale back to downward facing dog. Little bend in the knees. One more time. Inhale, roll forward. So it's like ⁓ cat. Exhale, push away. It's like cow. And now pause here. Maybe your heels come to the mat. Keep your knees as bent as you'd like. Feel your feel your heart pulling back towards your thighs. Maybe shake your head out a little bit. Walk your hands back to your feet. Take a forward fold at the back of your mat. Hold up as the elbow, sway out your hips, and breathe here. A lot of times in these forward folds, I see people like this. They're still kind of holding themselves up. ⁓ So bend your knees enough that you feel like you can really release into this shape and let your belly rest on your thighs. Then you can release those elbows. Roll yourself up to stand one vertebrae at a time. Head and shoulders come up last. Step your feet together. Inhale, float your arms. Look up. Exhale, bow forward. Inhale, walk out to plank. Exhale, lower your knees, your chest and your chin. Cobra pose, press down on the abdomen, pull the heart forward, and then tuck the toes for your down dog. Down dog, split the right leg, bend the knee and stack the hips. Peel that hip open. Try to keep the heart square to the floor, but lift the knee a little bit higher. Maybe make circles through all of those joints. They can be big circles, they can be small circles. And then boldly step the right foot all the way between your hands. Come up to a warrior one. Wrap the left shoulder blade under, square your heart to the front of your space. Now bend that right knee a lot. I also see here a lot that people take really short strides. So take up space on your mat, even if your right knee is not as bent. Energize the back of the left foot, the left ⁓ pinky side of the left foot. Inhale. Exhale, warrior two. Inhale, flying warrior, lift the ball of the right foot. Exhale, warrior two, like you're pushing the air down. Do that again. Inhale, lift, lengthen. Exhale, energize the palms, push the air down. You feel your shoulders doing something. Inhale, lift. Exhale this time, cartwheel hands down to frame that right foot. Step the right foot back, downward facing dog straight away, and walk your hands back to your feet. Bend your knees. Roll yourself to stand. One vertebra at a time. And then float the arms. Inhale. Exhale, bell. Now walk it out, plank position. Exhale, lower knees, chest chin. Cobra pose. Facing dog. Take a second. Feel your finger pads. It's a different way to approach down dog by coming into it from the back. It's nice to shake things up a little bit. Down dog, split the left leg, bend the knees, stack the hips, peel that hip open, but try to square the heart, turn the mat, and then make circles and see what feels good. Take your breath, inhaling. Exhale, bold step forward with that left foot, warrior one, back heel spirals down. Float the arms. Wrap the right shoulder blade under. The length of your warrior matches more or less the length of your plank, which matches more or less the length of your down dog. So feel your body taking up space. It's good. Breathe, inhale. Exhale, warrior two. We'll do those little ⁓ pumps, I guess. Inhale. Flying warrior, lift the ball of the left foot. Exhale, bend the left knee, warrior two. Inhale, rise. Maybe go a little deeper on the exhale. Push the air down with your strong arms. Last time, inhale. This time as you exhale, cartwheel the hands down. Frame that left foot. Step it back. Plank position. Down dog. Walk your hands to your feet. Find a flat back. Bow deeply. Root to rise. Step your feet together. Mountain. We'll flow all of that pretty quickly. Inhale, floats the arms. Exhale, bow. Inhale, walk out to play. Exhale, take your vinyasa. Make your way to your down dog. Down dog, split the right leg, bend the knees, stack the hips. Flip your dog if you want. Try to get the ball of the right foot in line with the hip. Open up the heart. Take your breath. Now get the right foot all the way to the top of the mat. It's a big transition. You might use your hand to help. Come up, Warrior 1. Inhale. Exhale, warrior two. Flying warrior. Inhale. Warrior two. Exhale and then cartwheel. Hands down to frame that right foot. Step it back. Down dog split. Walk your hands back. Standing split at the back of your mat. If that's too much, you can keep both feet on the floor, but it's a nice little stretch. Set the right foot down. Flat back inhale. Bow deeply exhale. Press down, rise up. And then right away, fold forward. Exhale. Inhale, walk it out to plank. Exhale, take your vinyasa, knees chest or chaturanga. Kubra or up dog. Downward facing dog. Down dog, split the left leg, bend the knee, stack the hips. Flip your dog if you want. Open up the heart. Take a breath. Left foot beside the right hand. Step it forward. Come up, Warrior One. Inhale. Exhale, Warrior Two. Flying Warrior. Inhale. Exhale. Go a little deeper and then cartwheel hands down. Step that left foot back. Down dog, split the left leg. Walk the hands back, standing split. Feel a nice bit of energy. And then set the left foot down. flat back bountifully root to rise. Melt and pose. Built a little heat, got a little blood pumping. I feel more awake. Maybe you do too. Alright. So either stay standing or come to a seat. Maybe close your eyes with a hand on your heart and one on your stomach. Just asking for a little guidance. Maybe how to handle a challenge today. I don't know what's gonna come up. For myself. The nice thing about cards like this is that there's always a lesson in all of them. There's not a wrong pull. However guided you might think it is. I think it's pretty guided. But here we go. Let's see what this one is. Training. Settle the flux of settle the fluctuations of the mind with practice and detachment. Attachment is a tricky thing. Detachment does not mean you don't care. It means that you don't let the result dictate your happiness. I'll say it again. Care about a result. Want a result. Want success, joy, happiness, love, kindness, promotions, all of the things. But recognize that your job is to do the work, to train, to show up, to repeat. To bring the energy of someone who has love, kindness, success, financial freedom, all of the things. And recognize that if they don't arrive in the way that you would like, or at all, that that does not dictate your happiness. You can be frustrated, you can be angry, annoyed, sad. For a moment, but recognize that your greater happiness, your greater purpose has nothing to do with all of that, and has everything to do with you, your practice, and what you offer to the world. So today we'll look for opportunities to remind ourselves that we are training for something. We're training for all of those things we hope to manifest in our lives. So that when they arrive, we're ready. But when they don't, in our timeline at least. Just fine. Or better than fine. We have each other. The light that is in me bows to and honors the light that is in you. Namaste. Thank you for spending this time. Please take a moment to like and subscribe and hit bell icons so that we might continue to grow our family together and also so that folks can find us who might not otherwise. Have a great day. Thanks for spending this part of it with me. Namaste.