Latest / Ten-Minute Mornings / Go Inside Before You Go Outside | 10-Minute Slow-Flow Morning Yoga
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: Take 10 minutes of slow-flow yoga to go inside before you have to go outside. 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 to the end. We'll pull a card, set some intention together for the day, and of course, be sure to subscribe and like and do all those good YouTube things. Come to all fours. Tuck your toes, pull your heart forward, lift your tailbone, lift your chest, inhale, exhale, untuck your toes deeply round your spine. Inhale, pull the heart forward. Exhale round. Start to grip the mat with the finger pads one more round, inhaling. Exhale, round. Step your left foot back. Give it a little saw out. And then pick up the left foot, step it over the right, look over your right shoulder, stretch the left side body, inhale. Exhale. Inhale, pick up the left foot, stretch it straight back. Extend the right arm forward like a handshake. Inhale. Exhale, knee to elbow. I had a little pinch in my back. Waking up my spine too. Inhale. Exhale. Round one more time. Inhale, lengthen. Exhale, knee to elbow. There we go. Inhale, lengthen. Set the right hand down. Step the left foot back. Dumb dog split the right leg. Feel like that right heel, this time let's keep the right leg straight. Feel like the right heel is pulling you up and back. And then square the hips by rotating the right thigh internally. Inhale here. Exhale, step the right foot all the way forward. Lower the left knee down, untuck the left toes. And then interlace fingers on top of the right thigh. Press down, peel your belly up and away. Maybe float the arms. Inhale. Exhale, hands come down to frame that right foot. Tuck the left toes, lift the left knee, step back to your plank. Inhaling. Exhale, knees, chest and chin. Go repose. Downward facing dog. Take a second, take a pause. First down dog that's we're holding of the day. So five breaths, three breaths, something like that. Maybe think about those finger pads. I have my knees fairly bent here. And I'm focusing on lengthening my waist and trying to shift my weight back. One more inhale. And exhale, and then roll yourself forward to plank, lower your knees onto the mat. Take a cat and cow inhale. Post. Exhale round. Cat. Come back to your neutral spine. Step your right foot back. Give it a little saw out. Stretch to that right calf and Achilles. And then pick up the right foot. Step it over the left. Look over your left shoulder. Feel that nice stretch through the right side of your body. Inhale. Exhale. Step the right foot back. Extend the right arm forward. Inhale. Exhale, knee to elbow. Inhale, lengthen. Exhale, knee to elbow. One more time. Inhale. Exhale. Lengthen. Set the left hand down. Step the right foot back. Down dog split the left leg. Flex the left foot. Active. Feel active in that left foot. Internally rotate the left thigh, square the hips. Inhale. Exhale, left foot between the hands. If it doesn't make it, just noodle it up. Right knee comes down. Untuck the right toes. Interlace fingers to start. Wrap the shoulder blades under, lift the heart. Maybe float the arms. Inhale here. Exhale, bring your hands down to frame that left foot. Tuck the right toes. Lift the right knee. Plank position. Inhaling. Exhale, knees. Adjust the gin. Inhale, cobra pause. Exhale, down and facing dog. Walk your dog a little bit, pedal out heels. Find your heart traveling back to your thighs. Find your thighs starting to pull you back. Ground the heels or feel like the heels are grounding. It's okay if they're not actually on the floor. They're working their way that way though. Inhale. Exhale. Walk your feet floor. One foot bit at a time. Hold opposite elbows and separate my feet about as wide as my hips. Sway from side to side. And then release those elbows. Roll yourself up to stand one vertebrae at time. Head and shoulders. Come up last. Step your feet together. Let's flow a little bit. Inhale, floats the arms. Exhale, bow forward. Inhale, lengthen, prepare. Exhale, step or foot back. Plank position, two chaturanga or knees chast chin. Upward facing dog and downward facing dog. Down dog split the right leg. Inhale. Exhale the right foot between the hands. High lunge. Energize those fingertips up and back. Sink the hips. Inhale. Exhale. Take a twist. Left elbow to the outside of the *right* thigh. Energize the palms together. Inhale. Exhale, inhale, release the twist. Exhale, warrior two. Pivot that left heel down. Right heel bisex the arch of the left foot. Try to find that point where you feel like your hips and shoulders are really square over the center of your body. Flip the right palm, reach that right arm back. Inhaling. Exhale, extended side angle pose. We talked about this one a lot yesterday. If you were here, look up underneath the left arm, inhale. Exhale, bring the left hand down. Right arm to the ceiling. I let my left heel peel off the mat. Low revolved lunge. Exhale, bring the right hand down. Down dog, split the right leg. Inhale. Exhale, step the right foot outside the right hand. Left foot outside the left hand. Reach the arms forward. Boat. Float the feet. I know. Look how beyond your toes. Take a breath. Cross your shins. Hug your knees in. I'm gonna grab my pinky edges of my feet because that helps me tuck under a little bit better. And then you can step back. To a plank, take a vinyasa. Breathe. Down dog, split the left leg. Inhale. Exhale. Set the left foot between the hands. Root down, rise up, high lunge. Ground in the left heel, the ball of the right foot. Sink the hips, lengthen the spine, and then keep lengthening into that prayer twist. Right elbow to the outside of the left thigh. Energize the palms together. Inhale. Exhale. Release the twist. Warrior two. Left heel bisects the arch of the right foot. Hips level, shoulders over hips. Energy in the fingertips. Peaceful warrior. Inhale. Exhale. Extended. Side angle. A. Left hand to the pinky side of the left foot. Look up underneath that right arm. Firm the pinky edge of the right foot as well. Inhale. Exhale the right hand down. Left arm up. Low revolve lunge. Inhale. Exhale, set that left hand down. Down dog, split the left leg. Inhale, exhale, left foot outside the left hand, right foot outside the right hand, malasana. It's a big transition. Reach your arms forward, feel that little tuck of the tailbone, release your hips, both both. Inhale. Cross your shins. Hug everything and really think about compressing yourself. Rock yourself forward, step back, plank, lower halfway, chattaranga. Upward facing dog, downward facing dog. Inhale. Exhale, bend the knees, look forward, inhale, step or float up to the top of your mat. Exhale, bow, inhale, root down, rise up. Exhale, mountain pose. You can have a seat. You can lie down. You can just stand with your hands in prayers. I'm gonna grab the cards, see what comes up for a little reflection, a little grounding for the day. You can use this as a way to set some intention. you can use it just as something to come back to during the day. I find myself thinking about these cards later on, especially if I'm teaching, which I usually am. yeah, let's see what this one. Passion. Regular committed practice creates inspiration and energy. It's a forward fold is the shape. regular committed practice creates inspiration and energy. We often go in search of inspiration. We go looking for someone else to motivate us, someone else to light that fire. to get us excited, to tell us how amazing we are, so that we can keep going. And listen, and it's nice to have all of those things, those little bits of feedback that are positive and uplifting, or at least the very least, constructive. But ultimately, it has to come from you. You can't show up for anything, including this time on the mat. If you're not consistently showing up for and with yourself. And the best way to do that is to do the thing. If you really miss reading, read for five minutes. If you really, or listen to an audiobook or something that helps you kind of bridge that gap, find something you're excited about too. I went through a big phase of wanting to just read yoga books and philosophy and nonfiction and there's a lot I read a lot a lot of read a lot of great things but always felt like a chore instead of something for pleasure. So give me those thriller spy novels or those sweet summer fiction books. Love ’em all. So what today can you find that is related to something that you wish you could be more lit up about, whether it's an activity, a relationship? And can you find something that you love in it and do that? Do the thing that's easy about that thing. Getting to the gym, show up, know that you can have your favorite smoothie after. Whatever it is. Painting. Pick up a paintbrush. Let me know what you pick. Let me know what you're working on. I really would love to know that, actually. Very curious. But whatever you choose, it'll be right. The light that is in me bows to honors and is very, very grateful for the light that is in you. Namaste. Thank you. Thank you for spending this time. be sure to like and subscribe and leave comments and do all those good YouTube things that help us build our community together. And Starting this Sunday, October fourth, first episode of my podcast, Hello Friends with James Donegan comes out featuring happiness strategist Monique Rhodes. she's really a neat, neat woman. I think you'll enjoy it. Have a great day. Thanks for spending this part of it with me. 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.