Latest / Ten-Minute Mornings / Morning Yoga for a Stiff Neck & Back | 10-Minute Audio Practice
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: There is nothing funny about sleeping funny. Nothing. Stiff back. Tight neck. Let's see what we can do about that. Hello friends. Welcome to your Daily Flow 10 Minute Mornings Practice. My name is James. I they shifted things around in my little space out here, so I hopefully this music ⁓ doesn't bother you. It might bother me. But ⁓ they're nice to let me use the space. Anyway, watch till the end. Like and subscribe. Plant your feet. Roll your shoulders up, back and down. Throw your arms overhead. Feel like you're lifting up through your back body. Now my back body feels a little tight right now because, like I said, a little sleeping stuff. So feel like you're really stretching up, pressing down through your feet. Inhale. Exhale, big fold forward. Hands come to the floor. Bend your knees as much as you need to to get your hands planted flat so you can step back to a nice sturdy plank. Inhale. Exhale, lower knees, chest and chin. And then take your cobra pose. And your downward facing dog. Yourself forward to plank, release the knees, send the hips to the heels. Keep the toes tucked. And then inhale, roll forward. Exhale, down, dog. This is one that I like when I'm feeling a little stiff. It kind of gets the spine articulated, so keep flowing with your breath. Traveling through these three positions. Forward to plank, and then up to down dog. And then forward to plank and back to this tuck toes child's pose. Finally, we come back together facing the dog. Down dog, split the right leg, bend the knee, stack the hips, peel everything open. See if you can think about lifting that right knee up, getting the right heel closer to the right glute. Inhale, and then exhale, step the right foot outside the right hand, lower the left knee onto the floor, untuck the left toes, bring your right hand to your right thigh, peel that open, look up over your right shoulder. Nice little stretch here. Exhale, unwind all that. Tuck your left toes and then walk yourself along to your wide-legged forward fold. Find a long spine. Bow deeply. Use your hands on the mat like you're trying to push the mat forward. That gives you a little traction. You can find a little stretch of the hamstring. It's not a little bend of my knees. I'm not trying to get them perfectly straight. And then lift your heart. Bring your hands, catch your waist, rise up, long spine. Inhale. Exhale, pivot those right toes. Warrior two. Feel that ⁓ feel those arms pulling back. Try to get them level. Look forward at your right hand. Ries spiraling outward feet from inhale. Exhale, inhale to a warrior one. And then let's see if you can shift forward. Warrior three, squeeze that right leg straight. Inhale. Exhale, big step back. Warrior one. Pause for an inhale. And then take a little vinyasa. Hands come down. Step back to plank. Knees, chest, chin still for me. And then your cobra pose. And your downward facing dog. Let's do one of our little ⁓ flows here. Inhale forward to plank. Exhale, release the knees, send the hips to the heels. Inhale to plank. Exhale to down dog. Down dog, split the left leg. Feel like that heel's pulling you up and back. And then instead of just collapsing, really thinking of reaching up through that heel as you bend the knee, as you open the hips, try to keep the heart square to the floor. squeeze the left heel towards the left glue. Inhale. Exhale, big step forward, left foot, outside the left hand. Lower the right knee down, untuck the right toes, left hand on left inner thigh. Peel it open. Look up. Feels really good. You might just stay here all morning. Inhale. Exhale, release that. Tuck the right toes. Walk yourself to that wide-legged forward fold. Find your long spine. Bow deeply. Feel like you're melting your heart towards the floor. A little lift in the arches of your feet. And then as you come back up to your long spine, catch the waist as you come to stand. Pivot the left foot. Warrior two. So try to make one straight line, try to think about hips and shoulders stacked. Energize those fingertips, thighs spiral out, take a breath. And then warrior one. Wrap the right shoulder blade under, look forward, shift forward. Warrior three. Squeeze that left leg straight. There we go. There we go. Inhale. Exhale. Step back warrior one. Pause for an inhale. Take your vinyasa. This time I'm taking chattaranga. Whatever you choose, you choose. Come back to your down dog. Once in down dog, inhale. Exhale, bend the knees, look forward, step forward, right foot, left foot, flat back, and bow deeply. Press down, rise up, inhale. Exhale. Mountain pose. Let's do that again. A little bit flowier. ⁓ Little more one breath, one movement. Inhale, flows the arms, press the palms. Exhale, bow forward. Inhale, long spine. Exhale, step back, plunk position. Lower halfway tataranga. Upward facing is an inhale. Downward facing dog is an exhale. Let's do one of our flow. Inhale forward. Exhale, lower the knees, send the hips back. Inhale, really think about articulating your spine forward. And then downward face and duck. Down dog split the right leg. Inhale. This time just step it between the hands. Come up. Warrior two. Big cartwheel open. Inhale. Exhale, inhale, warrior one. Exhale, warrior three. Inhale, warrior one. Exhale, chajaranga dandasana. Flow, follow your breath. Move and breathe and breathe and move. Round dog flip the left leg, inhale. Exhale, big step forward, rise up, warrior two, cart wheel open. Inhale, warrior one. Exhale, warrior three. Push down, squeeze straight and strong. And then big step back, warrior one. Inhale. Exhale. Just around that. Follow your breath. Take your flow. Yeah, yeah. Exhale, inhale, bend the knees, look forward, step a float, long spine. Exhale, bow deeply. Press down, rise up. Inhaling. Exhale. Mountain pose. ⁓ So thinking about what intention will be useful for us to set today together what will help us ground. Yeah. About this one. Balance. Dedicate yourself to the spiritual and physical aspects of life. We've had this before. It's a pistol squat. We don't do a lot of pistol squats in this practice. They're pretty tough, especially first thing in the morning, especially with only 10 minutes to warm up. City life. Balance. Dedicate yourself to the spiritual and physical aspects of life. If you have a regular yoga practice, even a 10-minute one, it's really hard to ignore the spiritual aspects because it requires you to be in contact with your body, to connect your mind and your body in such a concentrated, dedicated way that it's not long before you can't help but start to unlock a little energy, a little trauma, just a little trauma. some chakras, ⁓ and over time, just having that connection to your physical being, even if you have no interest in the spiritual part. Yoga asana practice was designed in such a way, was created in such a way that it will unlock our bodies. And as you unlock your body, you will more deeply connect to that deepest capital S self. can't help it. And if you're connected to that capital deepest capital S self, then you're connected to the light that is in me and the light that is in you. My light salute your light. Namaste. Have a great day. Thank you for spending this part of it with me. ⁓ next week I will be back in my little living room, which has its ups and its downs. I like having a little more space, but I'll be happy not to have the city noise directly over this little terrace. Have a great day. Hit like, subscribe, leave comments, ask questions, hit bell icons. I really love all of it. I'm so grateful. Have a great day,