Latest / Ten-Minute Mornings / 10-Minute Morning Yoga Flow for Balance, Strength & Freedom
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: Tossed turned, feeling stiff, and still wish you were asleep? Me too. Well, I got something for that. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James, and on Fridays, we flow. be sure to flow all the way till the end because pull pull a card, set some grounded intention for the day together. Come to stand at the top of your neck. and hit like and subscribe. Alright, mountain pose, step your feet together. If having your feet together feels a little bit uncomfortable in your body, hip width is also fine. Ground down through your feet, lift your toes and see if you can set down one toe at a time, starting from the pinky edge. And it's okay if you can't. But in doing this, you're activating the feet and helping to ground. Give your shoulders a nice shrug up and back and down. So I'm gonna do that again. That felt really good. Big shoulder roll. And down. Float the arms overhead. Feel like you're really actively wrapping your armpits under and lengthening up from the waist. Lift your heart. Don't worry about a back bend. Just think about lifting and knit together those front ribs so you're leaning into your back body. Inhale. Stay tall, but interlace your fingers low behind your back. Press that down. And then hinge forward, pull the heart forward, bend your knees. Trying to bring the chest level with the floor, parallel to the floor. Tuck the tailbone under. So find this nice long spine. And then sit into a chair pose. Release the hands. Divers pose. Sweep the arms back. Maybe come to the balls of the feet. Sit down into your chair. Inhale. Exhale, divers pose. So it's essentially like a standing cat and cow with a little bit of calf and foot activation. Nothing super fancy. Sit into your chair, inhale. And then one more time, sweep the arms back, float the feet. Sit into your chair. And then bring your hands down to f ⁓ to the floor. Step the left foot back. Keep it lifted. Let's find a warrior one. Now it's early days, so feel like you don't have to go super deep into the knee bend, but try to feel like you're taking up space. And then really square your heart to the front of your space. Wrap those shoulder blades under again. And again, lean back into the low ribs, lift the heart up. And then maybe start to activate a little more of a backbend, but not working too hard at it. Inhale. Exhale up and out warrior two. Inhale, peaceful warrior. Flip the right arm back. Cartwheel the left hand down beside the right foot. So a low revolve lunge. Right arm up to the ceiling. Feel free to put a block underneath your left hand. And then bring that right hand down. Energize into the ball mound of the right foot for your pyramid pose. And notice my back heel is lifted, so I'm gonna hop it in a little bit so I can get both feet flat and both legs straight. The right hip is gonna want to steer out to the side, so think about spiraling that right thigh ⁓ clockwise and wrapping the hip under. Take an inhale, lift your heart, exhale, melt your chest a little closer to your thigh. Bending the right knee, step back, plank position, top of a push-up. Inhale. Exhale, lower your knees, your chest and your chin. Cobra pose. Downward facing dog. Take a breath. Take two. Find your down dog. Pedal out those heels. Inhale, lift your right leg high to sky. Exhale, big step forward. Step the left foot forward to meet the right. Fold. Inhale, sit into your chair. Let's take one diver's pose this time. Sweep the arms back. Maybe float the heels. You don't have to. Then sit back into your chair. Inhale. Exhale, bow forward. Find a long spine, step the right foot back, find your runner's lunge, so a nice long stride, and then spiral that right heel down, come up for your warrior one. Same thing. And let yourself sort of find it. What matters most is the activation of your feet, your connection to the mat, and then that turning of the rib cage so your heart is pointing forward. Everything else is kind of ⁓ stuff that evolves as your body warms up. So take a breath, inhale, exhale, warrior two, open up. Feel the pinky edges of those feet. Peaceful warrior. Sweep the left arm back. Open up those left ribs. Inhale. And then big cartwheel down. Bring the right hand to the floor. Left arm to the ceiling. Look for length in your limbs. Take a breath. And then bring your left hand down. So you're back in that runner's lunge. Energize the ball of the left foot. And then hop the right foot in until both legs are able to be straight. And again, notice that left hip probably wants to travel out. So there's a Spiraling under. It is okay in this pose to heel toe the left foot over to the left a little bit if your hips need a little more space to square. Each of our bodies is made differently. Inhale, exhale, bow forward. Rebend that left knee. Adjust the right foot back. Step back to your plank. Inhale. Exhale. Knees, chest and gin. Cobra. Down dog, exhaling. Just breathe. A couple of breaths. Inhale. Exhale. Down dog split the left leg. Keep that foot flexed if you can. And then big bold step forward. Runners lunge. Step the right foot forward and bow. Sit into your chair. Stand tall. Mountain pose. Pretty simple. You know me. I can't leave well enough alone, so. add some stuff but nothing very fancy and if you don't like it if it doesn't feel good in your body don't do it feel your feet on the floor take a nice deep inhale and exhale the breath is more important than the pose always sit into your chair inhale exhale swim those arms back float the heels inhale to your chair Exhale, hands to the mat. Find a flat back. Step the left foot back. Rise up, warrior one as an inhale. Warrior two is an exhale. Peaceful warrior inhaling. And this time let's come to ⁓ either extended side angle pose or half moon pose. They're very different shapes. But you still feel the feet activated. We're going come to that low revolved lunge. So whether you're an extended side angle or you're in triangle or a half moon, bring the left hand down as you step the left foot. Side plank, step the right foot on top of the left. Lift the hips nice and high. Take an inhale. And take a vinyasa. Bring the right hand down. Follow your The main benefit of this stuff, in my opinion, is that we build a deeper connection of our minds and our bodies. So that's really what you're looking for. Inhale down, dog split, right leg. Big step forward, runner's lunge. Let's take a standing split. Float the left foot. Energize down into the ball of the right foot, like the right foot's trying to push the mat to the front of your space. And then sit into your chair. Inhale. Exhale, divers pose. Inhale to your chair. Exhale, bow. Long spine. Step the right foot back. Runners lunge. Rise up. Warrior one. Inhale. Exhale, warrior two. Peaceful warrior. Swim that left arm back. And then shift your weight. Maybe half moon pose. Feel free to put something underneath that left hand. Try to keep the shoulders and hips stacked. Take a breath. Now we come to that low revolved lunge. Step the right foot back. Bring the right hand. Left arm high to sky. Side plank. Energize into the right fingertips. Step the left foot back. Inhale. Exhale. Take your vinyasa. I'm gonna take a chattaranga this time. You don't have to. So we did pyramid pose before in a different spot. But standing split's really the same thing. So lift your left leg high and then step it forward. And then if you would rather take pyramids, certainly do that. Otherwise, your standing split. Ball of the left foot actively pushing the floor forward, which brings your heart closer to your knee. And then step the right foot into your chair. Mountain pose. One more time. Very flowy. Cause it's Friday. You may even have the day off work. So I don't. Maybe you do. Chair pose inhale. Divers pose. Inhale to chair. Exhale fold. Long spine. Left foot back. Rise up, warrior one. Inhale. Exhale, warrior two. Peaceful warrior, half moon, or maybe side angle pose. Left hand comes down side plank, big transition, and then take your vinyasa. Follow your breath. Right leg high to sky. Step forward. Standing split. Chair pose. Diver. Yeah. Bow. Prepare long spine. Right foot back. Runners lunge. Warrior one, inhale. Exhale, warrior two. Peaceful warrior. Cartwheel that right hand all the way down. Maybe you stay in low revolve lunge. Maybe you step into side plank, lift the hips high. Inhale, exhale, chattaranga. And so on. This is it. Down dog split the left leg. Big step forward. Standing split. Which turns into chair pause. Bend your knees a lot. Lift your heels. Have a seat. How'd you do? That's a little crazy. So as we enter this holiday weekend, nice time to think about whatever is on tap for you and to look for what it is you need as we set a little grounding together. Freedom. Well, Fourth of July in the United States is of course Independence Day, and we pulled freedom. Make a habit of empowerment. If you're here often, we've pulled this card several times, actually. And there are some in the deck that I've never pulled, which I think is interesting. Many in the deck I've never pulled. Freedom. Make a habit of empowerment. Your personal freedom is reliant on empowering others. Because even if you can move freely through the world and your neighbour cannot, we are not free. That includes folks that disagree with us. That includes folks that are challenging. That includes folks. It includes all folks. So, as we celebrate our freedom, our personal freedom, the freedom to be able to practice yoga on YouTube on a holiday morning, what can we do to empower others in our own cities, states, countries, and in the world to be empowered? To have those same freedoms. Because if they don't have it before long, neither will we. The light that is in me freely bows to honors and I hope empowers the light that is in you. Namaste. got deep. Thank you so much for spending this time. If you're here regularly next week, might be at nine o'clock, so just check. I'm doing a little bit of traveling, so trying to figure out exactly what the schedule's gonna be. But ⁓ I'll still be here. I'll still make some videos ⁓ or at least I'll do my best. Have a wonderful weekend. Be safe. Hydrate Enjoy one another, empower one another. And like and subscribe. Have a great day. Namaste.