Latest / Ten-Minute Mornings / 10-Minute Morning Yoga Flow to Root, Lengthen, Breathe, and 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. 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. 10 minutes to root, lengthen, breathe, balance, and flow into whatever the day and the weekend hold. Hello friends, welcome to this daily flow 10 minute mornings practice. My name is James, and on Fridays we flow. Come to stand at the top of your mat. We flow every day, but Fridays we really try to put together the whole week. So whether you've been here every day or this is your first time, You'll be fine. Nothing's that crazy. Feel your feet firmly on the floor. Give your shoulders a nice roll up, back and down. As you inhale, float your hands overhead. As you exhale, cactus your elbows 90 degrees like a goal post. Really wrap the shoulder blades under, lift your heart. As you exhale, round, rotate your ⁓ fingers to point down. Inhale, lift. Exhale, round, use your whole arm to rotate that shoulder. Last time, inhale. Exhale, this time fold forward, long spine. Hands to shins. Exhale, bow. Again, hands to shins, inhale. Just warming up the spine a little bit. Exhale, bow. Last time, inhale. This time as you exhale, step that left foot back. the left knee down, untuck the left toes. Float the arms. Inhale. Exhale. One more inhale, this time exhale, lengthen the right leg for a brief half split, flex that right foot. As I come forward, I'm going to plant my hands inside the right foot, so I'm coming to a high lizard, tuck the back toes, lift the back knee. Spiral yourself to a wide-legged forward fold. Long spine. Bend the left knee. Bend the right knee. to center. So a little mini skandhasana flow, root down, rise up with a flat back. Inhale. Warrior II. Exhale. Inhale, straighten the right leg. Exhale, lengthen into your triangle pose. Look up, inhale. Exhale, Warrior I, pivot that right foot. Take your ⁓ hands down behind you, interlace fingers, open the heart, inhale. Exhale, pull your heart forward for a brief humble warrior. And then release all of that, come back up, Warrior One. Exhale, bring your hands down to frame that right foot and step the left foot forward. Find a flat back. Bow deeply. Reverse your swan dive, rise up, inhaling. Exhale, Mountain Pose. Let's add on. Or do the other side, rather. Inhale, floats the arms. Exhale, big bow forward. Long spine, right foot steps back. Right knee lowers down. Coming to your low crescent lunge, anjaneyasana, float the arms. Inhale. Exhale, lengthen that left leg, flex the left foot. Little extra opening in that left hamstring. Nothing strained, just a little stretch. Take a breath. Then both hands land inside the left foot. Tuck the right toes, lift the right knee, and walk yourself to your wide legged forward fold. Find a flat back. And then bend the right knee. This time I'm going a little deeper. Bend the left knee. Back to center. Engage the quadriceps, rise up with a flat back. Warrior II, pivot the left toe. Lengthen that left leg, ⁓ and then triangle Look up here, right hand. a breath, inhaling. Exhale, warrior two. Inhale, warrior one. Exhale, interlace fingers down behind you. ⁓ Open the heart. Humble warrior, think about reaching the heart forward and then letting the knuckles the ceiling. Come back up, release that warrior one. And then step the right foot forward and bow, forward fold. Inhale, flat back. Exhale, bow. Inhale, rise up. Exhale, mountain pose. We've been breathing, we've been rooting, we've been lengthening. Let's add some balancing. Inhale, floats the arms. Exhale, bow. Inhale, long spine. Step that left foot back. This time, stay up nice and high for a high lunge. So the back heel stays lifted. Straighten the right leg, reach forward, fold forward, pyramid pose. Let that back heel spiral down 45 degrees or so. Then come to a warrior one. Open out to a warrior two. Straighten the right leg. Half moon pose. Right arm travels forward. pressing down on the instep of the right foot. Take your breath. And then come back to your Warrior II and your Warrior I. Take the arms low behind you. Open the heart, inhale. Warrior III, shift forward. Let those knuckles pull you back and open your chest as you press the right foot down. Step back, Warrior I. Both feet meet at the top of the mat, bow forward. Inhale, flat back. Exhale, step the right foot back. Runner's lunge, rise up, high lunge. Inhale, straight in the left leg. Exhale, heart forward, hop the right foot in just enough that you can have both feet flat, pyramid pose. Inhale, Warrior I. Exhale, Warrior II. Inhale, lengthen the left leg. You can stay in triangle or come to half moon. Same shape, you're just adding a little balance, energize down into the instep of the left foot. Lunar landing, Warrior II. Warrior one. Exhale, hands behind. Inhale, open the heart. Exhale, fold forward. Warrior three, down the left foot, float the right one. Take your breath. Step way back. Now release the arms, Warrior one. Step the right foot forward. Nice forward fold, top of the mat. Inhale, flat back. ⁓ Exhale, bow. Root to rise, hands overhead. Mountain pose. One more round. little bit of addition. Feel your feet. Float the arms, inhale. Exhale, bow. long spine, step the left foot back. Find right away your pyramid pose, lengthen the right leg. Warrior one. Warrior II. Straighten the right leg. Half moon pose. Right to warrior one. Interlace fingers, warrior three. Rise all the way up, bring that left knee up with you. Left ankle, right knee for that figure four chair. Breathe. I'm going to take my right hand to the outside of my left foot. Root down in the right foot. See if you can get the knee high, then maybe straighten the leg. Take your breath. Release all of that standing split. Hands come down to the floor. Now if you feel like that's a lot, you're probably right. Step the left foot forward. So just take your time and wobble as much as you need to. Find a flat back. Step the right foot back straight away for that pyramid pose. Lengthen the left leg. Then come up to your warrior one and your warrior two. Lengthen the left leg. Half moon or triangle. Remember, it's never about perfection. Step back warrior two as I have demonstrated. Interlace fingers behind the back. Open the heart. Look forward, move through your warrior three. all the way up with that right knee. Sit into your figure four chair. I've released my hands, taking my left hand to the outside of my right foot. Root down, rise up, engage the left leg, then maybe straighten the right one. Completely maybe not. Re-bend the knee, standing split. Step the feet together, forward fold, find a flat back. Bow deeply. Root to rise, inhale. Mountain Pose, exhale. Let your eyes close, take just a moment. A pause as you see whatever the day, the weekend hold unfolding before you. As you have all the tools. to bring your best, fullest self to whatever they hold. The light that is in me bows to honors and is so, so grateful for the light that is in you. Namaste.