Latest / Ten-Minute Mornings / Morning Yoga for Twists, Lunges & Dharma | Daily Flow with James Donegan
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: In 10 minutes, we'll ground, energize, and be ready to step into our day with honesty, integrity, and calm. Hello, friends. Welcome to your Daily Flow 10-Minute Mornings practice. My name is James. And of course, practice until the end, because we'll draw a card to help set that honest, grounded intention for the day. Come to stand at the top of your mat. Stepping your feet together if that feels comfortable. Ground down. Give the shoulders a nice shrug up and back and down. Interlace your fingers in front of your chest. Flip your palms inside out, press them forward, then drop your shoulders, separate your shoulder blades. Feel like you're scooping the front of the pelvic bone up to carve out the navel. And then really round your back. Inhale. Exhale. Float those interlaced fingers overhead. Feel the firmness of the feet and the lengthening of the waist. Lift the heart. Inhaling. Exhale, release that big fold forward like a swan dive. Take your time. Bring your hands to your shins, lengthen your spine, and then fold again. Reverse your swan dive, rise up, inhaling. Exhale right away, fold forward again. Inhale for a long spine. And then step back to a plank position, top of a pushup, with your fingers spread wide. Big external rotation of the biceps. Pull your heart forward, inhaling. Exhale, lower your knees, send your hips to your heels, and then walk your hands back. I'm keeping my toes tucked. Float your arms overhead, get nice and long. And then take a twist to your left, so the right hand crosses over, left hand. I'm gonna bring it to my low back. Take a breath here and then ground down. have the balls of my feet, my toes tucked, so I'm gonna press down, lift up, send that right arm back. Left hand is still on the sacrum, kind of guiding the tailbone down. Inhale. Exhale, release all of that. Walk yourself back out to plank. And then Downward Facing Dog. Pedal out the heels, shake out the head. Breathe. Lift your right leg high to sky, down dog split. Internally rotate that right thigh to close off the hip, but engage through both legs. Inhale. Exhale, step the right foot all the way forward. Step the left foot to meet. Flat back inhaling. Exhale, bow. Root to rise as you inhale. And then again, right away, fold forward on your exhale. Inhale, long spine. Exhale, step back to your plank. Pause for an inhale. Exhale, release your knees. Hips come back to the heels, walk your hands back. Slow your arms and twist to your right. Left hand crosses over, right hand to the sacrum and guiding that tailbone down. It's a nice stretch through my toes too. And then look back over your right shoulder. Inhaling. Exhaling, ground down. Float that left arm up and reach it back, bring a little bit of a back bend. I'm still manually guiding my tailbone down with my right hand. Inhale. Exhale, walk it all forward, plank position. And then Downward Dog. Breathe and then lift your left leg high. Internally rotate the left thigh. Inhale. Exhale, step the left foot all the way forward. Step the right foot to meet. Find your flat back. Bow deeply. Roots to rise, inhaling. Right away, fold forward, exhaling. We'll add on a little bit. Inhale, long spine. Exhale, step back to plank. Inhale, pause. Exhale, release the knees, send the hips to the heels. This time straight away, float the arms up, twist to your left, root down, float that right arm up and back. Walk your hands forward straight away. Downward facing dog. Right leg high, down dog split. Step the foot forward, runner's lunge. Rise up. Send the left arm forward and the right arm back. Flip the left palm, reach it up. Energize into four corners of the right foot as well as the ball mound of the left. Now can you send that left arm forward, forward, forward, maybe cross it over the right leg. Right hand again to the sacrum. Look up. Take a release the twist. Hands come to frame the right foot, step the left foot forward to meet. Flat back, bow deeply. Roots to rise and you guessed it, fold forward on your exhale. Inhale, lengthen. Exhale, step back to plank. Inhale, pause. Exhale, release the knees. Send the hips to the heels. If your knees bother you here, by the way, feel free to put a blanket or a towel or something underneath them. Then we take the twist to the right. Right away, ground down, flip that left arm, reach it up and back. And then right away, walk it forward. Plank position. And downward facing dog. Down Dog, split the left leg. Step it forward. Come up to your High Lunge, really grounding in those feet. All mound of the right foot. Four corners of the left. Send the left arm back and the right arm forward. Flip the right palm, reach it back. Open up the chest. And then send the right arm as far forward as you can, hooking it outside the left thigh. Left hand still on that low back. hoping to keep the hips mostly square and wrap that right shoulder blade under. Inhale. Exhale. Now releases the twist. Exhale, hands fold forward, step the right foot. Inhale, long spine. Exhale, bow. Root down, rise up, inhaling. One more round, fold forward, exhaling. Inhale, long spine. Step back, left foot, right foot. Inhale. Exhale, lower the knees, send the hips to the heels. Rise up, float the arms, twist to the left. Root down, float the right arm up and back. Crawl that right hand forward, left hand comes to meet playing position. Downward facing dog. Down dog, split the right leg. Step the right foot forward. Rise up, warrior one this time. Straighten the right leg. Send the left arm forward, revolve triangle. Drop the left ribs. Now, where you bend that right knee, release the twist. Left foot steps forward. Inhale, long spine. Exhale, bow. Inhale, root down, rise up. Last time, fold forward as you exhale. Inhale, lengthen. Exhale, step back, right foot, left foot. Inhale. Exhale, release the knees, hips to heels. Float the arms. Twist to your right. Root down, lift the left arm, take a little back bend. Send that left hand forward. Right hand comes forward, plank. Downward facing dog. Down dog, split the left leg. Step it forward. Warrior one. Straighten the left leg. Send that right arm as far forward as you can. Revolve triangle. Take a breath. Release the twist. Step the right foot forward to meet the left. Flat back. Bow deeply. Root to rise. Mountain pose, finally. Let's have a seat. pausing just for a moment as we always do. I shuffled the cards little earlier. I'm just gonna pick one. There we go. Dharma. Live your purpose and no contentment. Live your purpose and no contentment. think I have much more to say about that. Knowing your purpose might be the hard part of that. So instead of worrying about your life's purpose, what is your purpose in this moment? How will you arrive into this moment? What unfolds? What patterns do you see moment to moment? Reflecting back, what opportunities have you missed to show up fully as yourself? That deepest self. Your expression of that. That's your life's purpose. I hope that's helpful. Let me know how it goes. Please leave a comment, send me a message, all the things I'd love to hear from you. And of course, like and subscribe and share. The light that is in me bows to honors and is so very grateful for the light that is in you. Namaste. Thank you for spending this part of your day with me. And if you haven't, again, be sure to like and subscribe and share and let a friend know. The more the merrier. Have a great day. Namaste.