Latest / Ten-Minute Mornings / Energizing Friday Flow: Oneness and the Ocean
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: You did it. You made it through the week. Now let's just go through get through Friday. Hello, friends. Welcome to your daily flow 10-minute mornings practice. On Fridays, we flow. And of course, practice till the end. We'll pull a card, set some intention for the day, and be sure to like and subscribe and all of that. As always, we'll start with a little bit of a spinal warm-up, then we'll get into our bigger flow. Step your feet together, inhale, float the arms. Exhale, take your hands behind your back and interlace your fingers. Press down through your knuckles, and then think about dropping your tailbone and leaning back. Now lift those knuckles up. Wrap around to your left side, wrap that left elbow back, let your head fall to the right. Just roll around a little bit. Get that neck open a little bit more at least. And just press down. Take the other side. Wrap the right elbow back, head falls to the left. A little bit of rolling around here. Feels really nice. goodness. And then release that. Press down. Keep the knuckles interlaced and then bend your knees quite a lot. Bring your chest onto your thighs. Knuckle scrape the ceiling. Press through your heels. Think about tilting that tailbone down. Lifting up through the kneecaps. Let the head be heavy. Feels really good. Inhale. Exhale, release the hands, chair pose. Bend the knees, float the arms. Then come to stand, mountain pose. Just do that, a little bit of that again. Inhale, float the arms. Exhale, interlace low behind you. Press down through those knuckles. Lift your heart. And then again, bend your knees quite a bit. Send your booty back. And then as the knuckle scrape, the ceiling. Really try to think of that sense of your chest connecting to your thighs. So you might have to bend your knees a ton to do that. Maybe they start to lengthen a little bit, but still that tilt down of the tailbone. Knuckles reaching forward. Inhale. Exhale, release those hands, too. Then go ahead and fold forward hands to the mat. Look forward, step the left foot back, come up to a warrior one, spiral the back heel down. Inhale, exhale, warrior two. Inhale, straighten the right leg. Exhale, triangle pose. Look up to that left hand. Going to come to a low crescent lunge. So pivot yourself forward and release the left knee down. Untuck the left toes. If you have to put your hands on your mat to get there, that's fine. Now push down into the top of the left foot so much that you can pick up the left knee just for a second, set it back down softly. Inhale. Exhale, lengthen the right leg, flex the right foot, half split, send your hips back, tuck those tailbones under. And then come forward, set your left hand on the floor, tuck your left toes down. lift your right arm high to sky. Low revolve lungs. Nice twist. Inhale. And then bring that right hand down. Step back to flank position. Inhale. Exhale, lower knees, chest and chin. Cobra pose. Take a couple of breaths here. Our first down dog. Feel the heels of the palms. Lift up so that then you can feel the knuckles press down. And then walk your feet forward. Inhale, look forward. Exhale, bow. Inhale, chair. Exhale, stand, interlace the fingers behind your back. Press those knuckles down. Inhale. Exhale, bend your knees and fold. Tuck the tailbone under, lift up to the kneecs. Rebend the knees. Chair pose. Exhale, fold. Inhale, look forward, and step the right foot back. Runner's lunge. Come up. Warrior one. Back heel spirals down. Wrap that right shoulder blade under. Feel the pinky edges of your feet. Remember. Maybe look up. Inhale. Exhale, warrior two. Inhale lengthens the left leg. Exhale, triangle, right hip back, left arm forward, and eventually down. Look up with that right leg. We come down for a low crescent lunge, pivot, release the right knee down, untuck the right toes. Press down in the top of the right foot enough that you can pick it up and set it down gently. Take that pressure off the back knee. Inhale. Exhale, half split, straighten the left leg, flex the left foot, keep that wrapping under the tailbone so it's a nice stretch in the hamstring, but you're not trying to force anything. And then as you come forward, set your right hand down, lift the right knee, left arm to the ceiling, low revolve, lunge, inhale, exhale, bring that left hand down, step back, plank position. Inhale, exhale, lower knees, chest and chin. Cobra pose. Facing dog. Breathe. Inhale. Exhale. Inhale, step to the top of the mat, look forward. Exhale, bell, press down, chair pose. Stand tall, mountain pose. Alright, we're gonna flow all of that a little more. One breath, one movement. Inhale, flip the arms. Exhale, swim them behind your back. Inhale, open the chest, exhale, fold. Inhale chair. Exhale, bow. Inhale, look forward. Exhale, left foot steps back. Inhale, warrior one. Exhale, warrior two. Inhale, straighten the right leg. I'm gonna take half moon, shift your weight, float that left foot. Maybe, maybe not. Inhale. Exhale. Can you step the left foot back and release the left knee down? Untuck the left toes, crescent lunge. And then straighten that right leg, flex the right foot. Big transition. Rebend the right knee. Plant your left hand, tuck the left toes side plank, step the left foot back. Lift up through the hips. Inhale. Exhale. Chaturanga this time. Upward facing. Downward facing the hawk. Inhale. Exhale. Inhale, bend the knees, step more float. Exhale, bow. Inhale chair. Exhale. Mountain pose. Interlace fingers behind your back. Inhale, open the chest. Exhale, bow, knuckle scrape the ceiling. Inhale, chair. Exhale, fold. Inhale, look forward. Exhale, step that right foot back. Rise up, warrior one, inhale. Exhale, warrior two. Inhale, lengthen the left leg. Exhale, triangle, or half moon. So big transition. Bend the right knee and release the right knee down. And float the arms, untuck the toes. Inhale. Exhale half split. Inhale, right hand comes forward. Exhale, side flank. Step the left foot back. Energize the finger pads. Lift the hips high. Maybe float that left foot. Inhale. Exhale, the left hand comes down. Chattaranga. Inhale upward facing. Exhale down. Inhale chair. Stand tall. Mountain pose. One more round. One more little bit of addition. Inhale, flip the arms. Exhale, interly spind. Inhale, open the heart. Exhale. Humble. I'm not humble. What am I doing? Bell forward. Inhale chair. Exhale, fold. Look forward, inhale. Step the left foot back, exhale, warrior one, inhale, exhale, warrior two. Straighten the right leg, half moon or triangle. So instead of coming to that lower revolve lunge, we're going to come to the side plank. So bend the right knee, step the left foot back, set the left hand down. Vasisana. Inhale. Exhale. Chataranga. Upward facing. How'd you do? Down on the basic dog, how'd I do? Inhale. Exhale, inhale, step forward, float. Exhale, bow. Inhale chair. Exhale, interlace fingers behind. Inhale, open the heart. Exhale, fold. Inhale chair. Exhale, bow. Look forward. Inhale. Step the right foot back. Exhale. Warrior one, rise. Warrior two, open. Straighten the left leg. Half moon pose. Now, if you need to take a different transition than I do, that's just fine. This is your practice, not mine. So maybe you spend the left knee, set the right hand down, float the left foot back, and that's all one breath. Maybe you fall over like I did. Inhale. Exhale. Exhale. Down. And fold. Handel to your chair. Stand tall. Mount in pose. Place a hand on your heart, one on your stomach, maybe close your eyes and just breathe. You're welcome to sit if you'd like as we pull the card. So that ten minutes hopefully really was like a not a full class, but we get the elements of having a little bit of a warm-up and then a standing flow at least. We don't often get a chance to do all the backbending and and shoulder standing and stuff. What do I want? I'm gonna shuffle again. And this one. Oneness, universal consciousness, infinite manifestations. Speaking of backbends, the pose is bridge. Universal consciousness, infinite manifestations. It's funny, I actually the last time we pulled this card, that video popped up in my own feed the other day, stuff that I said about it a few weeks ago. And I agreed with what I said. Infinite manifestations, one consciousness. The light that is in me, the light that is in you, we are one. We are connected by something far greater than ourselves. We're both manifestations, we're both physical representations of that same ocean. There's a metaphor that often I think it's a Buddhist one, but I might be wrong. You can correct me in the comments if I am, of the oneness being the ocean. And each of us is a dropper that has been pulled out of that ocean, dropped into this physical body to have this human experience. And then, as we talked about yesterday. When this physical experience comes to an end, as it must at some point, the dropper just goes back into the ocean. becomes impossible then to distinguish that drop from the ocean. What happened to that drop? It is a part of something far greater once again. Only the molecules, only the tiniest bits. possibly know how that drop is different from any of the others because in fact it's not at its essence, at its deepest capital S self. We're not any different. No matter what the shell looks like. The light, the drop of ocean that is in me, recognizes the drop of ocean that is you. Namaste. Thanks as always for spending this time. Please be sure to like, subscribe, leave comments, ask questions, let me hear from you. I really do love it. Makes my day. Thanks for spending this part of your day with me. 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.