Latest / Ten-Minute Mornings / Open Your Shoulders & Wake Up | Ten-Minute Mornings
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: Head, shoulders, knees, toes, ten minutes to open ground, open, and wake up that and more. Hello friends, welcome to your Daily Flow 10 Minute Mornings Practice. My name is James. Let's start standing today. Separate your feet a little wider than your hips, bring your hands to your knees. Pull your heart forward, lift your tailbone like cow pose, and then round your spine, tuck your tailbone like cat. As you do this, as you feel this movement, feel the connection of your feet to the floor. So keep just breathing and moving on your own. And see if you can exaggerate these shapes. Really energize your hips back, lift everything. And then when you round, I'm pushing the floor down. I'm using my hands on my thighs. So it's a big stretch. Nice and active. Inhale. One more time. Exhale, round. As you come to stand now, step your feet together, interlace your fingers behind your back, and then pr lift those knuckles up so it's a nice shoulder opener, firm the feet, look up, and then see. I'm flaring out my low ribs right now. So see if you can knit those together even as you lift the shoulder blades up, firm the feet, wrap those elbows, or wrap those fingers rather, those fists around to the right side. Let your head fall to the right. Keep dropping the Sorry, I'm letting my head fall to the left. They're wrapped around on the left side. I mirror this sometimes in class, so I get confused. So I'm dropping down the right shoulder, my head's falling to the left, and I feel a big stretch through the right side of my neck. And that right shoulder. And then just press down. Switch sides. So now the they're around the right side, my right elbow wraps back, head falls to the right. god, look down. Left side of the neck in the pick stretch. And then finally bring your hands back to center. Find that same sense of leaning back and lifting up. And then with a micro bend in your knees, fold forward, let your knuckles scrape the ceiling and see if that energy can help. Bring your belly closer to your thighs, release the weight of your head. And then release your hands. Hi Max. This is Max. Look forward as you inhale. And then step back to a plank position, top of a push-up, looking forward as you inhale. Exhale, lower your knees, your chest, and your chin. And then come to a cobra pose. Press your belly down, pull your Your toes, send your hips to your heels for child's pose, but with your toes stuck. Feel that lengthening of your waist and then roll forward on your inhale. Come to your plank, and then your downward facing dog. Energy in the finger pads and the knuckles. Wrap those elbows under, lengthen your waist. Inhale, exhale. Step your right foot forward. Warrior one. Spiral the back heel down. Rise all the way up. Float the arms, wrap the left shoulder blade under. Nice deep bend in that right knee. Inhale. Exhale, warrior two. Easy, simple flow. Peaceful warrior. Swim that arm back. Extended side angle pose. I'm bringing elbow to thigh. Inhale, straighten the right leg, sweep the right arm back. Exhale triangle post. Just warming everything up. In triangle, inhale, exhale, warrior two. Pause for your inhale and then bring your hands down to the mat and take your vinyasa. I'm gonna take knees gestin again. And then cobra. Very basic warrior flow, but it feels nice and sometimes good to stick with the simple step your left foot forward. Spiral the right heel down, come up warrior one, wrap the right shoulder blade under. Keep the energy of the feet always start from the mat up. Inhale. Exhale, open out warrior two. Flip that left palm, peaceful warrior. Extended side angle pose. Reverse triangle press through the ball of the left foot. Left arm sweeps back. And then triangle pose. Exhale, warrior two. Pause for your inhale and then take your vinyasa of choice. This time maybe I'll take Jadaranga and then up dog. And then downward facing dog. Inhale, exhale, bend your knees, look forward. Inhale, step or float to the top of your mat. Exhale, fold, press down, rise up. Inhaling. Exhale, mountain pose. Nice little warm-up flow. We'll dial it up just a little bit this round. Of course, everything is optional except for the breath, so keep breathing, but nothing fancy today. Stay standing tall, float your arms overhead, and then swoop them down behind your back, interlace the fingers. Press down, lift your heart, inhale, exhale, fold forward, knuckles, scrape the ceiling. Inhale, chair pose. Exhale, bow. Inhale, look forward. Exhale, chaturanga. I'm gonna step back. Inhale upward facing dog. Exhale downward facing dog. Inhale warrior one on the right side. Exhale warrior two. Inhale peaceful. Pause here, wrap the left hand behind, see if the left hand finds the right hip crease for your half bind. And then maybe that right arm goes forward and eventually wraps under and you catch your full bind. If you have to stick your butt way out or your arms start traveling down your leg, that's not it. So don't worry about it. Or if you have a strap or a towel, you can use that. Now I'm gonna straighten my right leg for bound triangle. Feel like the ball mount of the right foot is pushing the mat forward. And then my right hand is actually helping wrap my right hip under. If that's too much, let it go. Inhale. Exhale, release all that warrior too. Let's take that peaceful warrior again. And this time left hand cartwheels all the way down to the mat, right arm to the ceiling. Side plank, ground down in those left fingertips, step the right foot back. If you'd like to modify, you can lower the left knee down, look up at that right hand. Inhale. Exhale takes you through your vinyasa of choice. Or you skip it. Once in your down dog, take a breath. Exhale it. Inhale the left foot steps forward, rides up to a warrior one. Exhale, warrior two. Peaceful warrior. Wrap the right hand behind. Catch that half bind. Feel that space you're creating in the left side of your body. Keep that space as you come forward. That space is gonna help you. If you lengthen here, then you have a little more room to wrap that left arm under. And then I'm able to use my hands to help guide that hip under. Breathe. And then straighten the left leg. Triangle pose or bound triangle pose. I'm not even trying to get my left leg perfectly straight. I'm just stopping where I feel the stretch. Inhale. Exhale, release all of that. Come back to your warrior too. And then peaceful warrior again. Left arm back. Cartwheel the right hand all the way down. Again, I'm going to modify this side plank, so releasing the right knee down and then stepping the left foot back. Look up. Inhale. Exhale, make your way to down dog. How you get there. Totally and always up to you. Once in down dog, inhale. Exhale, bend your knees, look forward. Inhale, step, floater up to the top of your mat. Exhale, bow. Inhale, chair pose one more time. And stand tall. Mountain pose. How you feel. You can come to sit. You can take a brief shavasana. I'm gonna grab the cards. About a minute shorter today. So it was a nine-minute mornings practice. A little sorting out. Obviously, a little earlier today, since I have some morning classes to go teach out there. All right, let's see. We haven't had this in a while. The pose is Shavasana. Remember, the time of death is uncertain. Live well now. Obviously the time of death is uncertain. We should live well now. what I like about death cards and tarot or death dreams, we hear that death in a dream symbolism, as well as the pose of Shivasana corpse pose, is not about a physical death. I suppose sometimes it can be, but it's about Spiritual reset. Sluffing off old habits, old patterns, old beliefs that don't serve anymore, and being reborn into those that do. Waking up. And in Shavasana, we know we get up at the end. We know that there is something that comes after. We know that while the body may do what bodies do You never will. At least that's what I believe. And that's what I think this is teaching us. If disagree, or if you agree, feel free to chime in. We'll have a conversation about it. 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 starting your day here, for your time, for your practice. Always ask questions, always leave comments, let me hear from you. Make it a two-way conversation. Makes me really happy. and if you haven't already, check out my new podcast. Hello, friends with James Donegan. It's on every podcast app, including YouTube. and also video on Apple Podcasts if you like that. I recorded a bunch yesterday, so we're banking I got some good stuff coming for ya. I hope you'll t check it out. Have a great day. 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.