Latest / Ten-Minute Mornings / Feel Grounded & Move with Intention | 10-Minute Morning Yoga
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: 10 minutes of morning yoga to wake up the spine, ground the body, and arrive with the day on purpose with intention. 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, we'll set some intention together, and of course, be sure to hit that subscribe button and like and all those things so we might continue to grow our community. Start on our backs. Planting your heels so they're more or less right under your knees. Wrap your shoulder blades under heels of the palms into the hip creases. If you've been here often, you know this is one of my favorite things. It's a little bit of traction to lengthen the spine. Also feels good to massage out those hip flexors a little bit. Breathe into whatever you're feeling here. And release that ground down in the heels, lift the hips up. Interlace your fingers underneath you, and then really walk your shoulder blades together. So shift from side to side. Relax your glutes and energize those interlaced fingers. So your feet are working. Your glutes are soft, which means your legs have to work. You feel a nice stretch in the heart. Inhale. Exhale, lower down, think one vertebrae at a time. Bring your knees into your forehead, your forehead to your knees. Around the spine actively. And then rock and roll on the length of your spine. A little massage. And on your third, see if you can rock all the way up and over. And if the answer is no, just come to all fours. Spreading fingers wide, pull the heart forward as you lift the tailbone, wrap the elbows under. Think about those fingertips pulling the mat towards you for a cal pose. Inhale. And then untuck the toes around the spine. Push the floor forward and away. The elbows involved. So externally rotate the elbows. So wrap the elbows under the biceps turn out. As you find your cow. And then do the opposite. Internally rotate. Get a little shoulder glove going here, too. Do that again. Inhale, cow. Externally rotate the bicep. It's not a huge difference. I don't feel like this is gonna be life-changing, but feels nice to me at least. And then come back to your neutral. And start to shift your shoulders forward so they come more over your knuckles. The think about the shoulders being over the center knuckle of your hands and then step back to your plank and then hips up and back downward facing dog. We're just gonna come right here to down dog. Bend your knees quite a lot and really pull your chest back towards your thighs and look up towards your navel. Again, wrapping those elbows under. I'm gonna lift up the Heels of my palm, so I feel the spread of those index that index knuckle, the base knuckle of each finger across the floor, and then lower gently. And I feel that little cupping action. Just coming into contact with my breath, feeling the length of this shape. Then maybe my heels start to yearn for the mat a little bit. Inhale. Exhale. Walk your feet forward. Feet about hip width apart, bend your knees enough that you can feel your belly connecting to your thighs, and then hold opposite elbows. Sway your hips from side to side. Let your head be nice and heavy. And then release that, roll yourself up to stand one vertebra at a time. Stepping your feet together, mountain pose. Feet firm. As you firm the feet, feel how that travels up the legs. Give your shoulders a shrug up. Back and down. And now float the arms overhead. Exhale, bow forward. Inhale, lengthen, and then just bow on your exhale. Don't do anything else. Press down through your feet, reverse, rise up. Hands to heart center. Just do that again. Inhale, float the arms. Exhale, bow. Continue to keep stay connected through your feet. Inhale, look forward. Exhale, fold. Press down, rise up. Inhale. Mountain pose. Exhale. We'll move on this time. Inhale, float the arms. Exhale, fold. Inhale, look forward. This time step the left knee back. Release the left knee down onto the mat. Untuck the left toe and come to your crescent lunge. So I'm going to start off interlacing fingers here on top of the right thigh, peeling my belly up and back as I press into the top of the left foot and lift the heart. Inhale. Exhale, bring the left hand down to the mat and then take a little twist here. I'm keeping my right hand on my right thigh, just taking a nice easy twist. Look up over that right shoulder. Maybe bend the left knee, reach the right hand back, see if it finds the left foot, and then you get a little extra quad stretch bonus in here. Inhale. Exhale, release that. Hands frame the right foot. tuck the left toes, lift the left knee, and then down dog split the right leg. Bend the knee and stack the hips. Make some circles here. Roll out. Open up. Inhaling. And then exhale. Step the right foot all the way between the hands. Step the left foot to meet. Inhale, lengthen. Exhale, bow. Inhale, root to rise. Exhale, melt in pose. Same thing. Inhale, float the arms. Exhale, bow forward. Inhale, lengthen. Exhale, step the right foot back, release the right knee down. I I did it, but I didn't point it out on the other side. If you before you come up, if you press down into the top of the right foot and pick up that right knee just a little bit and set it down softly, take some pressure off the knee and it also helps you ground the top of that right foot, which I talk about a lot, but that's a good way to access it and feel that left heel pushing forward in a way. My fingers are interlaced on my thigh. Think about peeling your belly up. That little mulabanda lift, that little base of the pelvic floor. Look up, inhale. exhale, brings the right hand down to the mat, left hand on the left thigh, for me at least. Look up, take a little twist. Should feel nice. The right hand is on the mat, so it's helping to deepen this by pulling the mat to the right a little bit. And then if it feels good, bend the right knee, reach the left hand back. See if the left hand can grab that right foot. Release that. Left hand comes down. Tuck the right toes. Lift the right knee. Down dog. Split the left leg up and back. Bend the knees. Stack the hips. Try to keep the heart square to the floor as you do this. So it's just a nice little hip lubrication, but you're not putting more pressure on the shoulders. Step the left foot all the way forward. Haha, step the right foot all the way forward. Lift the heart. Inhaling. Exhale, bow. Inhale, press down to rise up. Melt and pose. We have time to get a little flowy with that. It'll be a little different because we're moving now. But remember, when you flow, it's not about perfecting any shapes. It's just about breathing and moving and going where your body wants to go. Inhale floats the arms. Exhale, bow. Inhale, look forward. Exhale, the left foot back. Let's keep that left knee lifted. Come up to a high lunge. Inhale. Exhale, take a brief twist. I'm hooking the left elbow outside the left thigh. Look up over your right shoulder. Exhale, inhale, releases the twist. Exhale, hands to the mat. Inhale, down, dog, split the right leg. Exhale, step the right foot between the hands. Step the left foot forward to meet. And bow. Inhale, rise up. Exhale, fold forward. Inhale, lengthen. Exhale, step the right foot back. Runners lunge. Rise up. High lunge. Inhale. Exhale, prayer twist. Take a round of breath. Inhaling. Exhaling. Inhale, releases the twist. Exhale, hands to mat. Inhale down, bell. Split the left leg. Exhale, think knee to nose as you step the foot forward and then the right foot forward. Inhale, lengthen. Exhale, bow. Inhale, press down, rise up. Exhale, mountain pose. Got a little blood pump in there. You can come and have a seat or stay standing. I'm gonna grab the cards. Again, we'll just set a little intention together for the day. A little inspiration from an outside source. Alrighty. Compassion. P a channel for divine sight, thought, and speech. The shape on the card is upward facing dog. Passion, be a channel for divine sight, thought, and speech. We talked about this one recently, last week, I believe I pulled this card as well. Being a channel. That's gotten a wrap. Our label is sounding like a woo-woo thing, someone channeling, someone like a psychic or a medium or Yeah, like in a seance. Sometimes when you hear channel, that's a person who's channeling, that's what you think. And I think there are people who can really do that legitimately, and of course there's some who don't so much. But what does it mean for you to be a channel? To be something, if we take it out of woo-woo terms, like a channel on the television, a station on the radio, that we are here to broadcast divine sight, thought, and speech. Not to broadcast in terms of proselytizing, I don't mean that, but to be a channel through which these things move, to be the means of conveyance. If we are a channel, we are the means of conveyance for whatever it is that we're allowing to come through us, and we have to allow it. We have to let it come through. And sometimes we might even have to boost the channel. So it is as though I am allowing divine sight to come through me. I'm not forcing it. I'm not looking for something where it's not. I'm just allowing myself to be open, to receive, and to transmit. divine sight, thought and speech. little bit how I feel in these things at the end of every practice. I just sort of breathe and wait for the inspiration to come. So today, especially if something feels Maybe we each take a pause, wait, have a breath. Just ask. What would you have me see? What would you have me say? And the you can be whatever you want to assign to assign it to. That which is greater, the oneness, the universe, God, the Holy Spirit. Whatever label it has, it's the same sauce, a rose by any other name. What will you channel today? Will you give channel? to the ego, to the nastiness of the world, to the drama, where you give channel to that, which is maybe a little better than those things. always thank you for spending this time for sharing your practice with me be sure to like and subscribe and leave comments and check out my website dailyflow.yoga you can build up your library of favorites there so when you come back to practice it's already all sorted for you you can also search this video library Let me know how it goes for you there as well. And ask me questions. Love to hear from you. Have a great day. Thank you for spending this part of it 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.