Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Strength, Mobility & Focus
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: If Monday morning has you feeling your inner Garfield and there's not a lasagna in sight, you've come to the right place. Hello friends. Welcome to your Daily Flow 10 Minute Mornings Practice. My name is James. This is Max. And of course, be sure to practice till the end because we'll pull a card, set some intention together for the day, and hit like and subscribe before you head out. Come to all fours. Setting up your quadruped. Wrist creases parallel to the top edge of the mat. Ten fingers spread wide. Inhale for your cow pose. Pull your heart forward, tuck your toes. Wrap those shoulder blades under. Lengthen your back body. Nice stretch. I'm using my hands like I'm pulling the mat towards me. And then exhale, untuck the toes and really push the mat forward in a way around your spine deeply. Tuck your chin. Let's do that a couple times. Inhale, lengthen. Exhale rounds. Yeah. And exhale. And step back to a plank position, top of a push-up. Pull your heart forward so your shoulders are forward of your wrists. And then lower your knees, your chest, and your chin. Come through to a cobra pose. And then a downward facing dog. Exhale. Bring your forearms down to the mat, shorten your stance. We're coming to a dolphin pose. We don't do this a lot, and I don't think we do it enough. Somebody in a class I taught this weekend was having to modify her down dogs to dolphin, and it bears some repeating it's a nice thing. It's a different pose, feels different, but feel those forearms planted. And then give that tailbone a little tug. Now, can you push the floor away, lengthen your arms? It's big strength builder, so let's do it again. Tap the forearms. Inhale. Exhale. Push the floor forward and away. Lift the elbows. One more time. Inhale. Exhale. You did it. Step the right foot outside the right hand. Big tricep builder. Lower the left knees down. Left knee down. Untuck the left toes. Pull the heart forward. Take a twist. Right hand, right thigh. And then release all of that. Tuck the left toes, lift the Mark yourself to your wide legged forward, fold, lengthen your spine. Bow deeply. Tuck the tailbone. Feel like the forearms once again are yearning for the mat. So is the crown of the head. Inhale. Exhale. Lengthen the spine. Plant your left hand, right arm to the ceiling. Nice easy twist. Inhale. Exhale, bend the right knee, so skandasana to the right, and then pivot yourself to your crescent lunge. Untuck the lower the left knee, untuck the left toes, float the arms. Inhale, exhale for a half split, lengthen that right leg, flex the right foot. Take a breath here, and then re-bend the right knee, tuck the left toe, step back to your plank, inhale, exhale, knee suggestion, inhale, cobra. Exhale downward facing dog. Take a breath. Step your left foot outside your left hand, release that right knee down, untuck the right toes, pull your heart forward, let the hips sink. Nice hip stretch. And then let's take a twist, left hand to the left thigh. Look up over your left shoulder, inhale. Exhale, release that. Tuck those right toes and just walk yourself to your wide-legged forward, fold, lengthen, and fold. Walk your hands under your face, plant the right palm, left arm to the ceiling. Do your best. Notice my right hip wanted to drop, so I've got to try to level that out. Inhale. Exhale, release that. Walk your hands to the left. So you're coming to a brief skandhasana to the left. And then pivot. Tier a low revolved lunge. Release that right knee down. Maybe you interlace fingers on top of the left thigh. Maybe you float the arms. Inhale. Exhale for your half split, straighten the left leg, flex the left foot, breathe, then walk those hands forward. Step back to your plank, inhale, exhale, knees just chin. Gobra pose. Facing dog. Walk your feet forward to your hands. Bend your knees, roll yourself to stand. We're gonna put some of those things together, make it a little flowy. So you end with getting that blood moving just a little bit. Inhale, float the arms. Exhale, bow forward. Lengthen your spine. Step the left foot back, release the left knee down. Crescent lunge, inhale. Exhale, plant the left hand beside the right foot. Lift the left knee, lower valve lunge, inhale, exhale, walk yourself to a wide-legged forward fold. Lift your heart, bow deeply, root down, rise up, inhale, exhale, warrior two. Look forward, shift forward, move through a warrior one, warrior three to a standing split. Now you might need to bring your hands to blocks. You might need to bend your standing leg a lot. And then step that left foot down. Forward fold. Inhale, lengthen. Exhale, bow. Press down through the feet. Reverse your swan dive. Mountain pose. One more time. Inhale. Exhale, bow. Lengthen your spine. Step the right foot back. Release the right knee down. Untuck the right toes. Crescent lunge. Inhale. Have split exhale. Inhale, crescent. Lower the right hand down, left arm to the ceiling, tuck the right toes. Take your breath. Wide legged forward fold. Lengthen. Bow. Press down. Rise up. Warrior two. Move through warrior one. Through warrior three. Two standing split. Step your feet together. Lift your heart. Bow deeply. Press down. Reverse your swan dive. Rise up. Inhaling. Exhale. Mountain pose. We have time, so we'll do it one more time. I'll add on a little bit. Inhale, flow to the arms. Exhale, bow. Lengthen the spine. Left foot steps back. This time keep that left knee lifted. Come up to a high lunge. And then maybe a prayer twist. Look up over your right shoulder. Inhale. Exhale. Release the twist. Rise up. Take a goddess squat. Cactus the elbows bend the knees. Float the arms parallel the feet, wide legged, forward fold. Inhale, lengthen. Exhale, root down, rise up. Exhale, warrior two. Move through warrior one. Warrior three. Standing split. Forward fold. Lengthen your spine. Bow deeply. Root down, rise up, inhale. Right away, fold forward, exhale. Lengthen your spine. Step the right foot back. Come up. High lunge. Take your twist. Inhale. Exhale, open out, warrior two. Inhale, flying warrior, goddess squat. Rise up, parallel feet, wide legged forward fold. Long spine inhale, bow deeply, exhale. Root down, rise up, inhaling, float the arms. Exhale, warrior two. Inhale, warrior one. Exhale, warrior three. Standing split. Step the feet together, lengthen your spine, bow deeply, bend your knees a lot, roll yourself to stand one vertebrae at a time, head and shoulders, come up last. Mountain pose. I need my glasses. Have a seat. Or stay standing. It is a little shuffle. Set some intention for the week. I've had this one before. The shape is eagle. The card is lead by example. Live as best you can. Allow others to arrive in their own time. Live as best you can. Allow others to arrive in their own time. Today, what hit me in that is not just the allowing others to arrive in their own time. I think that's meaningful not to expect everybody to be on your schedule. But what really strikes me today is Live the best you can. Live as best you can. It's the best you can live. We often set big sweeping overarching goals that we're going to do something 110%. In this moment right now, I think the best thing to do is what you're doing being present, taking a pause, taking a breath, going inward. In the next moment, what is the best thing you can do? How can you live the best you can in every moment where you find yourself? There will be something you forget about. But the more we practice, hopefully the closer together those things become. We're all still working on it. I certainly am. Let me know how it goes for you. The light that is in me bows to honors and is very grateful for the light that is in you. Namaste. Thank you as always for spending this time with me and with Max, most of all. Please take a moment, leave comments, ask questions. Love hearing from y'all. And be sure to like, subscribe, hit bell icons so that we can grow our community together organically. Have a great day, great week. See you tomorrow. Thomas Day. 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.