Latest / Ten-Minute Mornings / 10-Minute Morning Yoga Flow for Stiffness & Focus
Transcript
- James: Work up feeling a little stiff, a little out of sorts, in the middle of a noisy city. Me too. 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, I bet we can change that. Hello friends. Welcome to your Daily Flow 10 Minute Mornings Practice. My name is James. So hopefully the sound is okay. We'll find out. come to stand at the top of your mat, firm your feet, roll your shoulders back, inhale, flips the arms. Exhale, bring hands to heart center. Inhale as you bring the arms up. Think about rotating out from your biceps, lifting up through your shoulder blades. So lengthen your back body. Your shoulders will stay relaxed, but your shoulder blades will lift up. And then maybe you can press your palms from your feet. Inhale. Then exhale, big fold forward. Hands come to the mat. Bend your knees as much as you need to to get the hands on the floor. Inhale, long spine, lift your head forward. Exhale, step back. The left foot, release the left knee down, untuck the left toes. Interlace fingers on top of the right thigh, coming to a low crescent lunge. Firm the four corners of the right foot in the top of the left. Maybe flip the arms up. Maybe look up. Inhale. Exhale. Let's take a brief half split. Flex the right foot, send the hips back. I'm going to keep a little bend in the knee, just so I'm kind of getting into that hamstring little by little. Taking a breath here. And then re-bend the knee. Hands frame the left foot. Tuck the right toes. Long dog, split the right leg up and back. Inhale. Exhale, step the right foot up, side the right hand. Pull the heart forward. High lizard lunge. Release the left knee down. Untuck the left toes. Right hand inside the right thigh. Nice open twist. Start to guide that thigh forward and away as you look up. Inhale. Exhale. Coming back to center. Refirm the hands. Tuck those left toes, step the right foot back plank position, top of a push-up. Inhale. Exhale, lower your knees, your chest, and your chin. Go propose, press down the abdomen. Downward facing dog hips high to sky. Puttle out your heels, shake out your head, take a breath. Down dog split the right leg. Inhale. Exhale, big step forward the right foot. Go up high lunge. Inhaling. Wrap the shoulder blades under. Again, lift up through the back body in order to lengthen the front body. Take a breath here. Hands come to frame that right foot. Step the left foot forward to meet. Inhale, long spine. Hands can come to shins. We're keeping. floor and length in the back and then bow a little more deep. Press down through the feet, rise all the way up. Inhale. Exhale. Hands to your side. Let's do it again. Inhale, focus the arms, maybe press the palms. Exhale, bow. Lift your head, look forward, inhaling. Exhale, the right foot steps back, right knee comes down, untuck the right toes. Interlace fingers on top of that left thigh. Firm the foot down. And feel like the left foot, the heel especially, is pushing the floor forward and away. Peel your belly up and back. Nice stretch in that right hip flexor. Inhale. Exhale, flex the left foot. Send the hips back. I'm bringing my hands, my fingertips onto the floor. If you have blocks, you can use that. Left foot is flexed. A little stretch in the back of that left leg, little tuck of the tailbone. Breathing. Inhale. Exhale. Come back. Forward. Hands frame that left foot. Step it back. Down, dog. Split the left leg. Really feel like that heel is pulling you up and back. Inhaling. Exhale. Step the left foot outside the left hand. Pause here in your lizard. Pull the heart forward. Keep a little lifting up of that kneecap. Then release the right knee down. Untuck the right toes, left hand inside the left thigh. Feel it open, look up. Feels really nice. Inhale. Exhale, hands come back down to the mat. Step back, plank position. Inhaling. Exhale, lower knees, chest and chin. Cobra pose. Down and facing down. Down dog split the left leg. Big step forward. Press down, rise up to a high lunge. Again, lifting up through the back body, firm in the feet. Inhale. Exhale. Hands come to frame the left foot in. Step the right foot forward. Lift your heart. Look forward. Inhale. Exhale. Bow. Chin to shin, nose to knee, whatever. And then press down through the feet. Rise all the way to stand. Mountain Palace. Move a little more, flow a little more. Feel the firmness of the feet. Let the arms inhale. Exhale, bow. Inhale, lift the chin, look forward. Exhale, step the left foot back, release the left knee down. Crescent lunge, inhaling. Exhale, take that half split. Inhale, crescent lunge. This time I'm going to tuck the left toes, lift the left knee, open out to a warrior two. Feel that right thigh wrapping out. Feel the pinky edges of both feet energize through the fingertips. Draw the shoulder blades together. Flying warrior, straighten the right leg, pivot that right foot in. Now pivot the left foot back, warrior two, facing the back of your space. Just shake it up a little bit. Inhale, rise up through the middle. Exhale, warrior two to the front. Take an inhale, peaceful warrior. Exhale, cartwheel the left hand down to the floor, float the right arm to the ceiling, low revolved line. Exhale, bring the right hand down. Down dog, split the right leg. I'm gonna keep that right foot floated as I roll forward three legged plank into three point chaturanga. Upward facing dog releases the right foot down, downward facing. Down dog split the right leg. Big step forward. Rise up, high lunge. Left foot comes to meet. Bow forward over your strong legs. Inhale, lift the chin. Exhale, bow deeply. Press down through the feet, rise all the way up. Inhaling. Exhale. Mountain pose. Inhale, row, float the arms. Exhale, bow forward. Inhale, long spine. Exhale, steps the right foot back. Release the right knee down. Put the arms find crescent lunge. Inhale. Take a breath. Tuck the right toes, lift the right knee, open out warrior two. I feel like I did something else on the other side. ⁓ well. Peaceful warrior, inhale. Exhale, cartwheel the right hand down beside the left foot. Take that revolved low lunge. And then bring the left hand down. Down dog, split the left leg. Throw flow through this one legged chaturanga. At least the left foot upward facing. Downward facing dog. One more time, down dog split the left leg. Big step forward. Runners lunge. Forward fold. Inhale, press down, rise up. Exhale, mountain pose. Wanna do it again to make sure I did the same thing on both sides for your sake as well as mine. And now float the arms. Exhale bow. We'll make it a little different on purpose though. Inhale long spine. Step the left foot back. This time keep the knee lifted. Rise up to that high lunge. Take a breath. Open out warrior two. ⁓ I know what I did. Peaceful warrior. Inhale. Exhale, cartwheel that left hand down, right arm high to sky. This is where I'm gonna change it up a little bit. Look up at the right hand. Now come back up. Unwind it. Warrior two. Flying warrior pivot. Warrior two to the back. This is what I did not do on the other side. I knew there was something. Rise up, pivot. Warrior two. Now cartwheel the hands down. Down dog split the right leg. Three-point chaturanga. Follow your breath. Down dog split the right leg, big step forward, step the left foot to knead and bow. Inhale, long spine, exhale, bow. Press down, rise up. Inhaling. Exhale. Mountain police. Inhale, float the arms. Exhale, bow. Long spine. Step the right foot back. Rise up. High lunge. Open out. Warrior two. Peaceful warrior. We'll do what we did on the other side. Come to that low revolved lunge. Right hand comes down, left arm goes up. Now keep that left foot firm. Come all the way back up. Warrior two. Not easy. Flying warrior, pivot. Warrior two to the right. Up through center. Pivot. Warrior two to the left. Take a breath and then cartwheel. Hands down to frame that left foot. Down dogs, flip the left leg. Follow it through. Ravinias. And down dog split the left leg. Big step forward. Big step forward with the right. Long spine. Bow deeply. Press down, rise up. Bring a hand to your heart, one to your stomach. Take just a moment, I'm gonna grab our cards. Universal oneness. The light that is in me bows to honors and is very grateful for the light that is in you when you are in that space in me and I am in that when I am in that space in me and you are in that space in you, we are one. Universal oneness. Infinite manifestations. The Hindu tradition, which yoga is closely related to, they're not the same thing, but ⁓ there is one God, Brahma, in many manifestations of that god. Not unlike the Christian tradition of one God in three persons, with multiple manifestations of that same God, multiple expressions of that same God. I am an expression of the universal oneness. You are an expression. of the universal oneness. We are a part of the universal oneness. So I guess we should probably look out for each other. The light that is in me bows two honors and is so grateful for the light that is in you. Because that's the light that we are both a part of. Have a wonderful day. Namaste. Thank you so much for spending this noisy time with me. I'll go back and watch this and who knows maybe record the whole thing again later. But hopefully not. Have a great day. Thanks for spending this part of it with me. Be sure to hit like and subscribe and hit bell icons and leave comments. It means a lot. Thank you so much. Namaste.