Latest / Ten-Minute Mornings / Be There for Your Day | 10-Minute Morning Yoga for Balance
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: The day is gonna start with ya or without ya. Wouldn't you rather be there for it? Hello friends, welcome to your daily flow ten minute mornings practice. My name is James. On Fridays we flow and be sure to flow all the way to the end. We'll pull a card, set some intention for together for the day, and of course, like and subscribe, leave comments, all the things. Come to stand at the top of your mat. Firmly plant your feet together if it feels comfortable in your body. Give your shoulders a nice shrug up and back. Hook your thumbs in front of you. Really sort of like you're trying to pull them apart. You'll feel that activate up into your arms. And then take that overhead. Feel the firmness of your feet. Plant down more firmly. So I'm activating my legs. And then as you lift up, tuck the tailbone under. Sense of leaning back. Inhale. Exhale, release that. Fold forward. Nice soft knees. Bring your hands to your shins. Look forward. Inhale. Exhale. Bell. Press down through your feet. Rise up. Inhale. Mountain pose, exhale. Inhale, sweep the arms up. So bell. Inhale, lengthen this time, step your left foot back, release that left knee down and untuck your left toes. Find a sense of pressing down the top of the left foot. So I'm actually picking up my left knee so that I can set it down more softly and then feel more energy in the right heel. You know, a lot of times we cushion up the back knee if it feels sensitive, and if it does, you should. But maybe start by seeing if you can use your own body to lighten the weight you're putting on the back knee. And then wrap the shoulder blades under, tuck the tailbone, lift through the pelvic floor, inhale. Exhale. Bring your hands different. That right foot. Tuck the left toes, lift the left knee, and then down dog split the right leg. Feel like you're really reaching that heel up and back. My left knee still has a little bend in it because I'm not quite warm yet. Inhale. Exhale, step the right foot all the way between the hands. Come up to a high lunge. So keep grounded in the ball mound of that left foot. And in fact, a little softness in the left knee and then push back through the left heel. I don't know if you can see that, but I just felt myself go a little deeper into the lunge. Inhale here. Exhale, bring your hands to front right foot, step the left foot forward. Inhale, lengthen, hands to shins. Exhale, bow, peel your belly down to your thighs, and then press down through your feet, rise all the way up. Inhale. Exhale, nice easy flow just to get started. Inhale, floats the arms. Exhale, bow, lead with your heart. Inhale to lengthen. Step that right foot back. Release the right knee down, untuck the right toes, and again press down at the top of the right foot, pick up your right knee, and then sit it down gently. So most of your weight is in the left heel, and then you're supported by the top of your right foot. I'm just interlacing fingers, as you may have noticed. Wrap the shoulder blades under, tuck the tailbone, lean back, lift the heart, inhale. Exhale the hands to the mat, tuck the right toes, lift the right knee, and now I ground it in my hands so I can pick up that knee, set it up and back, down dog split. And I feel like I'm pulling back through the left heel, like I'm really trying to use the strength of my left leg to get longer in my body. Inhale. Exhale, step the left foot all the way between the hands. Come up to your high lunge. Into the heel of the right foot so that's not heel of the right foot is not on the mat, but I'm still pushing back through it. I stretch through the front of the right thigh as well. Inhale. Exhale, bring your hands to frame that left foot. Step the right foot to me. Inhale, lengthen. Exhale, bell. Root to rise. Inhale. Mountain pose. Exhale. Let's get a little flowy and I'll start to add some options to dial things up if you'd like. Inhale, floats the arms. Exhale, bow. Inhale, lengthen. Step the left foot back, lower the left knee down, untuck the left toes, find that grounding, and then maybe this time float the arms if you'd like. Inhale. Exhale, hands come to frame the right foot. Tuck the left toes, lift the left knee, down dog, split the right leg. Feel that sense of reaching up and back. Inhale. Exhale, step the right foot between your hands, rise up, high lunge. This time let's take a twist. So reach forward, get long, and then wrap that left elbow outside the right thigh. If that's too much, you can use the forearm. Stay long, energize the palms, guide the heart and the thumb. Inhale. Exhale, inhale, release the twist. Exhale. Plant your hands and then just find a little moment of balance here as you step the left foot forward. So really shift your weight. Inhale, lengthen. Exhale, bow. Press down to the feet root to rise. Inhale. And then right away fold forward on your exhale. Inhale, lengthen. Exhale the right foot steps back. Release the right knee down. Energize the top of the right foot. Maybe float the arms, maybe back to the high thighs again. Inhale. Exhale. Hands come to frame that left foot. Tuck the right toes. Down dogs. Split the left leg. Take a breath. Inhale. Exhale. Big step forward with the left foot. Rise up. High lunge. So already before I come into the twist, I'm thinking about more space between my low ribs and the top of the pelvic bone. And so that lets me pull my chest forward and hook the elbow outside the thigh. If elbow outside the thigh is not happening, forearm outside the thigh is fine. Maybe look up over your left shoulder. Inhale. Exhale. Release the twist on inhale. Stay firm in your feet. And then bring your hands down and really think about floating. So it's kind of almost a standing split as you step forward. Inhale, rise up. Exhale, mountain pose. Ready to add a little balance. Inhale, floats the arms. Exhale, bow. Inhale, lengthen. Left foot back, left knee down. Present lunge. Exhale, hands frame the right foot. Tuck the left toes. Down dogs, split the right leg. This time, maybe flip your dog. Bend the right knee. Wild think pose. Step the right foot all the way over. Ball out of the right foot. More or less in line with the waist. Lift the hips. Inhale. Exhale. Come back to your down dog. Split. Inhale if you left it. Exhale. Boldly step the right foot forward. Rise up. High lunge. Inhale. Exhale, prayer twist. Now look down, that'll help with balance. Shift your weight forward. Pick up the left foot. Maybe hover. Revolved half moon and prayer twist. And then set that left foot forward, chair pose, release the twist. Fold forward. Exhale. Root to rise. Inhale. How'd you do? Exhale. Bow forward once again. Nothing wrong with wobbling. Remember, should put that other t-shirt. Inhale, lengthen. Maybe will. Step the right foot back. Lower the right knee down. Untuck the right toes. Press it lunge. Inhale. Exhale. Hands come to frame that left foot. Tuck the right toes. Down dog split the left leg. Inhale. Now maybe you stay here. Maybe you flip out. Left foot. More or less in line with the waist. Try to get the ball of the right foot on the mat. Inhale. Exhale. Flip it all back over. Down dog split. And then set the left foot all the way forward. Rise up, high lunge. Inhale, lengthen into your twist as you exhale. Now maybe you stay here and you just step the right foot forward or look out beyond your mat. Shift your weight, energize the ball of the left foot, float the right one. Inhale. Step it forward, revolve chair. Exhale, release the twist. Inhale, float the arms. Exhale, bow forward. This will be different. Or just wrapping it up. Inhale, lengthen. And then step back to a plank. Release your knees nice and wide. Child foes. Crawl your fingertips forward. Wrap your tailbone back. Inhale. Exhale. Maybe you want to just hang out in Child's Pose for a moment while I grab our card for the I really am reminded over and over again. Of Fundamentals, the the basic idea that this is all just grounding, or just rooting, connecting, breathing, and that the more we do those things, the easier things like standing on one foot become. Let's see what this card is. The self. The pose is an L-shaped headstand. The self. When your mind is balanced, you abide in your true nature. Our egoic mind is racing. We've talked about this a lot, or I've talked about this a lot, telling stories, making stories, trying to make sense of the world around us. But when we're really balanced, when we're really whether physically balanced, or of course this means mentally balanced, rooted, standing on both feet. Metaphorically. That's who we are. Not the part of us that catastrophizes, not the part of us that worries what might happen and then tells ourselves the story that that worry is protecting us in some way. It's not protecting us. It's making this moment harder. All of that fear, all of that worry is making the world for you a more fearful place. And I don't even mean the world, I mean your world. The world into which you're about to step, whether you're doing this first thing in the morning or in the evening, the moment we leave the mat, we enter the real world. But what if the mat is what's real? What if our time spent focused, grounded, and centered is what's real, and the rest. As that great song goes. Life is but a dream. Let know how it goes for you. Light that is in me bows to and honors the light that is in you. Namaste. As always, thank you for spending this time. Please take a moment to hit like and subscribe and share and bell icons and all of those things. Leave comments. I love hearing from you, even in when it's the roll call, check-in. Makes my day. Makes this a two-way conversation, which I really do appreciate. 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.