Latest / Ten-Minute Mornings / 10-Minute Gentle Morning Yoga: Karma & Unclaimed Growth
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: Before you've even had a chance to sip a cup of coffee, answer an email, or respond to a text, take these 10 minutes to ground open and be present for whatever the day might hold. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James. Be sure to practice till the end. We'll pull a card, set some intention together for the day, and of course be sure to like and subscribe and all of those things. Alright, let's come to all fours. Setting up your quadruped, wrist creases parallel to the top edge of the mat, external rotation of the biceps. Pull the heart forward, tuck the toes. Wrap the shoulder blades under. I'm using my fingertips, pulling my chest forward. And then using the energy, the strength of my back to lift my tailbone. Inhale. Exhale. Cat. Really, really, really overdo it. Round the spine. Push the floor forward. Tuck the tailbone under. You'll feel some abdominal engagement here. Inhale, lengthen. Exhale round. One more time. Lengthen and inhale. Round exhale. Step the left foot back. Give the little saw out. Stretch into that left calf and Achilles. Had a little tension there the last couple of days. This feels really nice, maybe for you too. And then coming back to your neutral, lift the left foot, step it over the right leg, and then look over your right shoulder. Feel like you're pressing back through the left heel and also really sending the left hip out to the side. Inhale. Exhale. Step the left foot back, come back to your neutral, and then push the floor away. Down dog split with the right leg goes up and back. Bend the knee, stack the hips, make circles. My left knee is very bent. My left heel is not even really on the floor. I'm just feeling the stretch of it all. And then step the right foot outside of right hand. Come into your lizard, untuck those left, lower the left knee, untuck the left toes, pull the heart forward. Take a breath. Think about that lengthening. Right hand, right inner thigh. I'm gonna peel that hip open. Look up over my right shoulder. Inhale. Exhale, come back to center. Plant the hands, tuck the left toes, and then step the left foot outside the left hand. Come to your malasana squat. Feel the firm rooting of the feet. Feel that lifting up the pelvic floor, that tucking under the tailbone. Inhale. Exhale, send your arms forward, release your hips back. Boat pose. Control, control, control. Lower down, five, four, three, two. Plant both feet on the floor. Soften the glutes. Energize the feet. Come into a bridge pose. Wrap those shoulder blades under, interlace the fingers. Look for the stretch in the heart space. Look for the opening in the chest. Inhale. Exhale, lower down the way you came. Cocoon everything in knees to forehead, forehead to knees. Rock and roll. Forward and back. Can you gain enough momentum that if you cross your shins, you can roll all the way, come to all fours again. And then you have to adjust on the mat. Step the right foot back. Give it a saw. Maybe linger. Press back to that right heel. Take a breath here and then lift the right foot. Step it over the left leg and then look over your left shoulder to see it. Pushing back through the right heel, setting the right hip out to the side. It's a nice stretch. Inhale. Exhale. And then step that right foot back. Down dog, split the left leg, bend the knees, tack the hips. Again, we're not going for like the most thrilling down dog here. We're just. getting a little circulation, little lubrication into the left hip and then step the left foot outside the left hand lower the right knee down untuck the right toes pull the heart forward forward forward forward keep energy in that left foot that's your grounding remember anytime you're in connection with the mat give that some attention and then bring the left hand to the inside of the left eye peel that open look up over your left shoulder Feels nice. Inhale. Exhale, release all of that. Tuck the right toes, lift the right knee, and then down dog, split the left leg. I lied. Step the left foot. I'll side the left hand, step the right foot forward. Come to that malasana. Sorry about that. Feel the firmness of the feet. Gently energize the palms together. Take a breath. Reach your arms forward. Send your hips back. Tuck that tailbone. Find your boat. Inhale. Exhale. Lower down five. Four. Three. Two. You can do it. One. Plant your feet. Lift your hips. Again, try to soften the glutes. Actively walk the shoulder blades together. Inhale. Exhale, lower down. One more time, knees to forehead, forehead to knees, really, really, really round the back. Rock and roll. Forward and back. Until you can come all the way over. If that's not happening, of course. Just come back to all fours. However, you get there is fine. And then step back to a plank position, top of a push-up. Inhale. Exhale, lower your knees, your chest and your chin. Go repose. Downward facing dog. Down duck, split the right leg. Step the right foot between the hands. Rise all the way up, warrior one. Spiral that back heel down. Wrap the left shoulder blade under. Try to square your heart to the front. Maybe hands of prayer overhead. Maybe look up at your thumbs. Inhale. Exhale, straighten the right leg, fold forward for your pyramid. Feel free to bring knuckles to mat. Or plant your palms. You can also hop the left foot in a couple inches if you need to. Take a breath and then shift your weight. Cross the take a little curtsy, cross that left knee behind the right ankle and have a seat for a seated spinal twist. Both the arms. Open on. I'm just gonna give that left knee a hug, right hand behind. Ground in your sitz bones, use the right hand like a kickstand, lengthen, decompress your low back as you inhale. Exhale, look back over your right shoulder, broaden your chest. Inhale, lengthen, exhale. Take a counter twist over to your left. And then as we come back to center, shift your weight, bring the left knee outside the left wrist, or right knee outside the right wrist, apologies, walk the left leg back. So you have a nice half pigeon here. Right hand, right thigh, give it a little external rotation. Now it's fine here if that hip is a million miles from the mat, but try not to spill over onto it. Keep your heart centered. Just another breath here. Inhale. Exhale. Now plant your hands. Tuck the right toes. Step back. You might have to adjust your plank. Inhale. Exhale, knees, chest and chin. Clover pose. Down her facing dog. Pause here. A little pedal out of the heels if you want. See how things are feeling. And then down dog, split the left leg. Inhale. Exhale, set the left foot, all the way between the hands. And then rise up. Rear one. Float the arms. Left knee is deeply bent. Feel the outer edges of the feet. And then wrap the right shoulder blade under. It's a twist. So feel that twist. Wrapping under of the right ribs. It's an open twist, but it's a twist. Maybe bring the palms together, maybe look up at the thumb. Inhale. Exhale from your pyramid. Straighten the left leg. Fold over it. Again, feel free to shorten your stance if you need. Keep that little tuck of the tailbone. Inhale. Exhale, shift your weight forward, bring the right knee behind the left ankle. Have a seat. Float the arms. Take your twist. I'm wrapping my elbow around the thigh, left hand nice and close behind. Look over the left shoulder. Inhale. Exhale, counter twist over to the right. And then shift your weight forward for your pigeon. This is pretty slow one today. Nice slow, easy flow. Lift the heart, maybe left hand on left thigh, a little manual external rotation. Feels really nice. I'm not trying for anything fancy, just pleasant stretch. And then go ahead, let's finish this up. Tuck the right toes, plant the palms shoulder width, step back to your plank, inhale. Exhale, knees just gently. Cover cost. Downward facing dog. Make your way to a seat. Any comfortable seat will do. Or a child's pose if you just want to listen as they pull a card. Now the last two days we had the same card. Let's see what comes up today. If it's still unconscious, that means I'm definitely missing your message. That's on me, not you. Alright, let's see. Karma. We've had karma too. unlearned lessons and unrealized effort hold unclaimed growth. I mentioned yesterday Karma Yoga, the philosophy or practice of karma yoga is the practice of action. It's it's That is the yoga of doing in the world as opposed to just the yoga of stillness and meditating, which are all to achieve the same ends. Unlearned lessons and unrealized effort hold unclaimed growth. What's something you've been putting off? There's lots I've been putting off. So, what if today we each pick one of those things? One thing that has been on the to-do list for a while, maybe something that is just for yourself. Maybe something that's not on your to-do list because someone else needs you to do it. But something that's going to help you realize your growth, whether that's career progress or health or whatever, anything. There's some unrealized effort there, which means there's unclaimed growth there. What will you do? Let me know, leave a comment. I also want to know how it goes in general. The light that is in me bells to honors and is so very grateful for the light that is in you. Bamaste. As always, thank you for spending this time. take a moment, if you have it, to like and share and subscribe and bell icons and comments about your karma yoga practice. And regardless, just keep coming. Anytime you have the time, I'll be here. Have a great day. Nomaste. 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.