Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Energy, Mobility & Empowerment
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: Woke up feeling a little less than refreshed and ready to fight the ⁓ ⁓ Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is ⁓ Practice till the end so we can pull a card and set some grounded intention for the day. And of course, hit like and subscribe on your way out. That's the admin. Okay, on Fridays we flow. Come to stand at the top of your mat. Energize step your feet together, but energize your feet. So choose to press down and gently separate through the blade edges, the pinky edges of your feet, and then wrap your thighs together. Roll your shoulders up and back. Imagine that you're drawing energy up through your legs. Get nice and tall. Inhale. Exhale. Interlace your fingers in front of your chest. Flip your palms inside out. Press them forward and drop your shoulders. Actively round the spine. Lift the front of your pelvic bone and drop the tailbone. Separate the shoulder blades. Breathe into your back. Inhale. Exhale. Keep those interlaced fingers, but float them overhead. Maybe follow with your eyes. Keep the feet firm, keep that length. And then maybe the biceps come alongside the ears. Maybe you find a little bit of a back bend, but avoid sticking your hips forward. Instead, focus on that lengthening of the front body and the side body. Inhale. Exhale, release that big fold forward like a swan dive. Take your time. Find a flat back on an inhale. And then step back to a plank position on an exhale. Inhale. Exhale, lower your knees, your chest and your chin. Hug those elbows in. And then press down in the abdomen. Pull the heart forward more than up. Cobra. Tuck your toes. Our first down talk. Paddle out your heels, shake out your head. And then as you come back into stillness, actively energize the fingertips and the knuckles, wrap the elbows under, tuck that tailbone again, feel the length of your back body. This should feel good. Down dog should feel nice, not like a strain, but like a reset. Inhale. Exhale. Step the right foot forward. Keep energy in that back. ⁓ ball of the back foot and then right hand to the right knee look up over your left shoulder nice twist here but grounded so that left hand is still down right knee is deeply bent inhale Exhale. Release the twist. We're coming directly to side angle pose from here. So spiral that left foot down. Set the right hand on the right side of the right foot. And I'm just gonna bring my left hand to my waist and look up over that right shoulder. Now if you're here but the floor feels super far away, you can bring the elbow to the thigh instead. Look up, inhale, exhale. Walk your hands along the mat, come back to skandas and at the back of the mat. No it's early days, so you're not warm. So maybe you don't go super deep, or maybe you do, and it feels like a really nice stretch, which is what I feel. Keep that left heel down. Lean back. Take a breath. And then pivot yourself over that left knee. Release the right knee down, untuck the right toes. Coming to a crescent lunge. Interlace fingers on top of the left thigh, sink the hips. Sorry, I'm looking away. Both the arms. Inhale. Exhale. Bring your hands to frame the left foot. Tuck the right toes and lift the right knee. And then pivot yourself to a wide-legged forward fold facing the left edge of your mat. Long spine inhale. Bow deeply exhale. Press down through your feet. Rise up with a flat back. And then pivot that right foot. Warrior two. Inhale. Exhale, cart, wheel, hands down to frame that right foot. Step it back. Take a breath. And then take a vinyasa. I'm still going knees just gin here. Then cobra maybe a little higher. Keep those elbows wrapped and shoulders down. And then downward facing doc. Feel your feet. Feel your breath. Tuck that tailbone. Inhale. Exhale. Big step forward with the left foot. If it doesn't make it between your hands, just scoot it up. And then ground down in the right hand, left hand to the left thigh. Look up. Hey bow. I'm laughing. I don't think the mic probably picked it up, but my back had a nice little, a nice little crack there. A good one. Take a breath. And then set the left hand down. Pivot the right foot down. And bring the right hand to the waist to start. Left knee is deeply bent. Again, it's early days, so have that elbow on the thigh. That's a better choice. Keep wrapping the left hip under, keep looking up. Take your breath. Release that twist. Walk yourself along the right edge of your mount. Skandasana at the back. Ground it in that heel. Look at your left foot. Flex that left foot to the ceiling. Feel the lifting up of your pelvic floor. Take a breath. And then pivot yourself for your Anjinaasana facing the back of your mat. Untuck those left toes. And then maybe float the arms or interlace on top of the thigh. Look up. Inhale. Exhale, bring your hands down. Tuck the left toes and just walk yourself to your wide-legged forward. Fold along the right edge of your mat. Flat back. Bow deeply. Press down, rise up. Use your legs. Make sure those legs are engaged so there's no pressure on the back. And then your warrior two. Pivot the left foot. Inhale. Exhale, cartwheel, hands to frame that left foot. Step back to your plank. Inhale. Knees gestin. Cobra pose. Downward dog. So hopefully by now, if spine is feeling a little warm, legs are starting to open up. If, like so many of us, myself included, you have any foot pain, there's a nice little stretch happening through the plantar fasciitis. Step the right foot all the way forward, step the left foot to meet. Find a flat back. Bow deeply. Root to rise inhale. Mountain pose. Exhale. We'll just keep moving. Inhale floats the arms. Exhale, bow deeply. Energize through every fingertip. Flat back inhale. Exhale, step back to plank. Pause for an inhale. This time I'm gonna take chaturanga. facing downward facing dog. Step the right foot forward. Energize down this time. High lunge. Rise all the way up. High crescent. Energize the ball of the left foot. Still a micro bend in that left knee, but you feel like you're pushing yourself forward with the energy in the ball of that left foot. Send the left arm forward and the right arm back in an airplane twist. Wrap that left shoulder blade under. Now flip the left palm, swim it up and back. Open up that front body. Inhale. Now think about the left hand just continuing to wrap around as you come to Warrior 2, making a big circle. Peaceful warrior, extended side angle pose. Rise up through center, straighten the right leg, skandasana, bend the left knee. Pivot yourself to face the back, come to your low crescent, inhaling. Exhale, come back to your skandhasana. So pivot yourself back to skandhasana. Look out beyond that right foot. Push off warrior two. Kind of athletic first thing in the morning, but you got it. Inhale. Exhale, cartwheel, hands to frame that right foot. Step it back or float it back to Duranga. You're always welcome to skip all this vinyasa stuff. I like it. It's here to be a reset to bring us back into symmetry. And to give us some nice little back bends and heart openers. Alrighty, here we go. Left foot steps forward. Feel that foot rise up to your high line. Take a second here. Feel the energy of the right foot helping to guide you deeper into this shape. Send the right arm back. Or right arm forward, left arm back, apologies. Wrap the right shoulder blade under, maybe look over your left shoulder. And then flip the right palm, look up at that right hand, reach it up and back. And just think of it as a big circle. Let it keep going. Warrior two, the back heel spirals down. Take your breath. Inhale. Peaceful warrior. Exhale, extended side angle pose. Nice and long. Always lengthen into these shapes rather than collapsing into them. Energize that left foot. Rise all the way up. Come back to your skandasana. Now it's a big transition, so take your time. Pivot over the right foot. ⁓ Yeah. Exhale, bring their hands back down, pivot back to your skandhasana. Look forward on an inhale. Now use the right foot. Push off warrior two. Inhale. Exhale. Cartwheel, hands down. Big step back to plank. Maybe float the left foot as you lower three points duranga. Upward facing. Downward facing Dal. Look forward, bend your knees a lot, maybe float to the top of your mat. Bow deeply. Press down to rise up. Mountain Pose. You might stay standing with a hand on your heart and one on your stomach, or you might join me and have a seat. Just take a moment, take a breath. I know that in YouTube land, this might slow momentum, but stick around. That's my favorite part. And I like it all. Right. Well, that one seemed to want to come out, so let's just take it. ⁓ we've had this before. The shape is crescent lunge. Excuse me, that Anjinayasana. Freedom. Make a habit of empowering. Make a habit of empowerment. So, if we're using this to help ground intention for the day, as you're stepping off the mat from this safety, from this bit of feedback that you have complete control over, what will you carry with you? How can this time empower you? How can you empower others? It's a choice. Everything's a choice. So when you look around today, reflect on some skill, some talent, some gift that you have, and use it to help someone else see the gifts, talents, and skills that they have. 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. Thank you as always for spending this time. It means a lot, really. Leave comments, subscribe, like, hit bell icons, do all of those things so that we might continue to grow our community together. But even if you do none of those things, if you step into the world, you empower one person, you empower yourself, then this is all worth it. Have a great day. We'll see you Monday. Namaste.