Latest / Ten-Minute Mornings / Balance, Strength & Deliberate Movement | 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: Monday's gonna Monday, but 10 minutes of yoga might help. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James, that's Max. Come to stand at the top of your mat, changing directions, trying something a little new. Feel your feet firmly rooted, give your shoulders a rug up, a shrug, up, back, and down. Inhale. Exhale. Interlace your fingers in front of your chest. Flip your palms inside out. Press them forward round your spine. Mind you lift in the front of your pelvis to tuck under the tailbone. Then breathe into your back. Inhale. Exhale. Float those interlaced fingers up towards the ceiling. Again, firm your feet. Think about lengthening your waist. Look up. Inhale. And then release that. Interlace your fingers behind your back. Press those knuckles down. Inhaling. Exhale, fold forward. I'm gonna keep my knees nice and soft as my knuckles try to scrape the ceiling. And then with my bent knees, keep the fingers interlaced. Look forward, lift the chest, inhale, and exhale, press through the heels and bow a little more deeply. Do that again. Inhale, look forward, open the chest, the knuckles pull back. Exhale, fold. Release those interlaced fingers, plant your palms, and then step back to a plank position, top of a push-up. Inhale, exhale, lower your knees, and then send your hips to your heels. Nice long body. Come forward to plank. And then downward facing dog. First down dog of the day for me at least. So pedal out your heels, shake out your head, energize into the knuckles. See if you can make your fingers really flat. And the front, the top knuckle is gripping a bit, but you're feeling those fingers supporting most of your upper body weight. And then your legs active. Pull yourself back in space. Inhale. Exhale. As you inhale, come forward to plank, release your right knee down onto the mat. And then saw out that left leg a little bit. Stretch to the Achilles and the calf. And then pick up the left foot. Step it over the right leg. Look over your right shoulder. Inhale. Exhale. Back to center, left foot steps back, tuck the toes, down dog, split the right leg goes up. And then really flex the right foot. Feel like you're stepping the right heel up and back. I'm making as much length as I can from my fingertips to my right heel. Inhale, exhale, right foot outside the right hand. Left foot outside the left hand. Malasana. Ground down in those heels. Lift up through your heart. Take a breath. Maybe sway from side to side. Bringing your hands back to the floor behind you. Shift your weight back, lift your hips. My feet are still fairly wide. Open up the chest, open up the shoulders. And then lower down. Bring the hips onto the floor between your hands. Cross your shins. Rock back over. Come to all fours. Lift your right leg to the right arm. Ceiling. Right arm goes up and then thread the needle. Bring your right ear down to the floor. Feel the firmness of your left hand. I'm not going to walk it forward today. Instead, I'm going to push down into my left hand and see if I can find a little deeper twist. Inhale, exhale, and then unwind all of that. And back to all fours. Step back to plank. Inhale. Exhale. Lower knees, chest and chin. Cobra pose. Downward facing Doug. Again, check in. Feel that energy in your finger pads and knuckles. Inhale. Exhale. Inhale, roll forward to plank, lower just the left knee down onto the mat. And then saw that right leg out a little bit. A little love into the I can feel this in my right heel. Then pick up the foot, step it over, look over your left shoulder. Nice opening in the right side body. Inhale. Exhale, pick up the right foot, step it straight back, tuck the toes, engage the leg, down dog, split the left leg. Really feel the energy of that left heel pulling you up and back. So this may be static, but the static hold is building a lot of strength, a lot of concentration, and some nice focus. Inhale, and then step the left foot outside the left hand, find your lizard. And step the right foot outside the right hand, find your malasana. The backs of my hands together just for a little wrist stretch. Then shift from side to side. Hip release. Feel that lifting of the pelvic floor. Notice if you're dumping down. See if you can feel the pinky edges of your feet. Taking your hands behind you for that reverse table or altar pose. And then lower down, hips between the hands, cross your shins, rock forward, step back, right to down dog this time, and then walk your hands back to your feet. Roll yourself to stand. So now that you feel warm, I hope, or warmer and a little more concentrated, we'll just do a simple flow. Ground down through your feet, mountain pose at the back edge of your mat. Shift your weight to your right foot, pick up your left knee. Get that left knee nice and high, and then take a figure four chair, left ankle, right knee. Take a breath, rise up, float the left knee, standing split. Stay grounded in that right foot. Hands come down to the floor or to blocks. And then walk your hands forward. Three-legged plank. Inhale. Exhale, three-point chattaranga. Inhale, upward facing dog. Exhale, downward facing dog. Lift the right leg to the ceiling. Step the right foot outside the right hand. Step the left foot outside the left hand. Malasana. Reach the arms forward. Boat. Release the hips down. Cross the shins. I'm gonna grab my feet, hug them in, roll forward, step back, chaturanga. Upward facing dog. And downward facing dog. Walk your hands back to your feet. Find your chair pose and then shift your weight down into your left foot. Rise up, float that right knee. Then take your figure forward chair. Breathe. Ground it in the instep of the left foot. Come up, float the right knee. Standing split. Walk your hands forward, inhaling. Exhale, three point chaturanga. Inhale upward facing dog. Exhale downward facing dog. Nice breath here. And then down dog split the left leg, left foot outside the left hand, right foot outside the right. Take your squat. Now you can put your hands back there to help catch you or just release the hips. Come to your boat. Inhale. Exhale, cross the shins, come forward, step back, lower halfway. Facing dog, downward facing dog. Walk your hands back to your feet. Sit into a chair. Mountain poets. You do. we have time. Let's do one more round. I like it when that happens. That never happens. Shift your weight to your right foot, float the left knee. Figure four chair. Since we have time, let's dial it up. Left piece fingers to the left big toe. Stay ground on the right foot. Come up. Use the strength of your left leg as well as the strength of your right. Maybe you straighten the leg. Maybe open it up. Take a breath. Standing split is next. Release your foot and come down. Walk yourself forward. Take your vinyasa of choice. Down dog split the right leg. Right foot outside the right hand. Left foot outside the left. Reach forward. Both pose. Cross your ankles. Chaturanga. Upward facing dog. Downward facing dog. Walk your hands back to your feet. Chair pose. Shift your weight to your left foot. Rise up. Float the right knee. Figure four chair. Right piece fingers, right big toe. Press down on the left foot. Come up and stay here with the knee super bent. The length of your spine and the length of your left leg are far more important than the length of your right. Take a breath. Standing split. Walk yourself forward, three-legged plank. Lower halfway, three-point chaturanga. Upward facing dog. Downward facing dog, exhale. Down dog split the left leg. Left foot outside the left hand. Right foot outside the right. Malasana. Inhale. Exhale. Boat. This is not easy stuff. It's fairly athletic, so just stay with your breath. Cross the shins or ankles. Rock forward. Chaturanga. Upward facing. Downward facing dog get there. How you need to get there. Walk your hands back. Sit into your chair. Melvin Polis. 10 minutes. How are you feeling? Grab my glasses, grab the cards. You can take a brief shavasana if you'd like. Lay on your back and just listen. Or meditative seat. And if you have to go, just hit like on the way out. The shape is a seated lotus. Now, this moment is an opportunity to experience yoga. If you've been here often, come here often, then you've heard me say many times: yoga is not a thing that we do. It is a state into which we enter only with a lot of practice. And the state is defined by a calm, quiet, non-fluctuating mind. And that means That we're fully present in the present. Our minds are not racing, projecting, thinking, unless we want them to be. We're in charge. The mind has no power that we don't give it. So, what power will you give your mind today? And can you find, can I find, can we find three moments, three times today where we plant both of our feet? We take a deep breath, we experience where we are, and we recognize that that experience of where we are is the only truth. And if we're choosing to experience something dark or negative or depressing, something that's pulling us down in that moment, if we're choosing those thoughts, we have the power to change them. By feeling our feet, by feeling our breath, and by recognizing that power. Let me know how it goes. The light that is in me bows to honors and is very grateful for the light that is in you. Namaste. As always, thank you for spending this time, for sharing your practice with me, letting me share mine with you. Please leave comments, ask questions, let me know. I was a little bit of a a wonky flow, but not wonky bad, just unusual. Which I think is an important part of a yoga practice, but maybe you don't. Maybe you want some salutations, which we can certainly do as well and have done many times. So I love hearing from y'all. And be sure to excuse me, be sure to check out my podcast daily, flow.yoga slash hello dash friends dash podcast. or find it on any podcast app, including YouTube, Apple Podcasts, Spotify, all of them. Hello friends with James Donegan. Episode three, my interview with comedian Irene Bremmis will be out November first. Anyway, thank you so much. 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.