Latest / Ten-Minute Mornings / Wake Up & Build Strength | Ten-Minute Mornings
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: Some days showing up is enough. Hello friends, welcome to your daily flow ten minute mornings practice. My name is James. Let's come to all fours. this is Max. Turning off on all fours. Spreading your fingers wide, pull your heart forward as you inhale. Exhale, untuck the toes round the spine. It again inhale, lengthened cow. Exhale, untuck the toes again. Coming back to your neutral spine. I'm gonna back myself up a little bit so I have some space. Walk your fingertips out for puppy pose. Let your chest get closer to the floor. We're getting into shoulders, opening up the chest a little bit. Really mostly just warming up that spine. Inhale. Exhale. Then coming back to your quadruped, take your right arm to the ceiling, peel your chest open, and then thread the needle. Right ear comes down to the floor. Might extend that left arm forward so you have little traction. This is obviously a twist. We're also getting some leaven that right shoulder. Inhale. Exhale. And then walk the left hand in. And come back to your neutral. Left arm down to the ceiling. Little stretch. And then thread the needle. Left ear comes to the mat. Still bum sticking up in the air. Right arm walks forward. And breathe. Feel that left shoulder. Sometimes just knowing where you're supposed to be stretching, where you're supposed to feel something, where you're meant to. Is enough you kind of put your attention there and you can negotiate that. So you feel it in your body. Walk the right hand back, pick the left hand up, wrap the shoulder blades under, pull the heart forward, wrap the elbows under, tuck the toes downward facing dog. Paddle out heels, shake out in. Bend your knees a lot. Pick up your heels. Send your hips back. Feel like you're loading a spring here. Inhale. And exhale. Just push yourself to plank. Do that again. Inhale like you're loading a spring. Let your knees hover. Exhale. Push forward. One more time. Inhale. This time as you push forward, step your right foot outside your right hand. Lower your left knee down onto the mat and untuck the left toes. And then peel that right hip open. Look up over your right shoulder. Inhale. Exhale and then come back. Set your right hand down. Tuck your left toes, lift your left knee, step your left foot outside your left hand for your malasana squat. Come to a little prayer here. Again, not pushing out on your knees, but supporting your thighs. And then lift up through the base. Inhale. to come into boat you know i love this hips to the floor float the feet whoa i'm gonna keep my knees bent for now lift my heart excuse me lift my heart inhale exhale lower down slowly hover heels hover shoulder blades half boat and then come back up cross your shins or your ankles tuck your feet under and come back to your quadruped Find that qu spread of your fingers again, wrap those elbows under, step back to your plank, and then you're down dog. We'll do all that again. Roll forward to plank. And then send your hips to your heels, but hover your knees. Feel that power. Inhale. Exhale, push forward to plank, but really round your spine. Inhale, float back. Exhale, push forward. One more time. Inhale. This time as you exhale, left foot. Steps outside the left hand. Release the right knee down and untuck the right toes. Peel that left hip open. Look up over your left shoulder. Also feel the nice stretch in my right quad and hip flexor. Inhale. Exhale, release, set both hands down, tuck the right toes with the right knees, so a little lizard pause, and then step your right foot outside your right hand. Come down to your yogi squat. Now be sure those heels are grounded on the floor. If they're not, either don't go so low or step wider. Take a breath. Reach your arms forward, send your hips back. Boat. This time maybe straighten the legs, lower down half boat. Come up full boat. Cross your ankles. Wrap everything in. Rock yourself forward. Now, if your knees bother you, or if that transition is a little too tricky, you can always just come forward. You'll figure it out. And then back to your down dog. Walk your feet forward. Roll yourself to stand one vertebrae at a time. Head and shoulders come up last. shoulders a nice shrug up back and down feel your feet on the floor feel your breath in your body inhale exhale we'll do a very simple brief flow just to get a little blood pumping before you head on into the day hook your thumbs in front of you Take those overhead. Feel like you're pulling your thumbs apart. So we're getting a little, a little engagement in the arms. That's what that's for. And then firm your feet and lengthen your spine. Look up. Inhale. As you exhale, release the thumbs. Fold forward. Catch your hands behind your back. Interlace your fingers. Lift your chest. Look forward. Inhale. Exhale. Bell. Let's come to a chair pose. Release the hands. Float the arms. And then hand and then hands come to the floor. Look forward as you inhale. Step your left foot back as you exhale. Warrior one, inhale. Warrior two, exhale. Inhale, rise up, lift the ball of the right foot. Exhale back to warrior two. Press down. Peaceful warrior. Cartwheel the left hand all the way down to the mat. Low revolve lunge. Look up. Inhale. Exhale. Bring that right hand down. Let's take a vinyasa. Step your right foot back as you inhale. Exhale, lower your knees, your chest, and your chin. Or chitaranga if you'd like. Go over pose or up dog. And then downward facing dog. Down dog split the right leg. Step the right foot outside the right hand. Step the left foot outside the left hand. Malasana. Reach up. Ground down. Come to stand. Step your feet together. Mountain pose. Hook your thumbs. Take them overhead. Inhale. Exhale. Fold forward. Catch your hands behind your back. Inhale, chair pose. Exhale, fold. Inhale, lengthen. Exhale, step the right foot back. Runner's lunge. Rise up, warrior one. Inhale. Exhale, warrior two. Inhale, rise with the ball of the left foot. Exhale, warrior two, bend the left knee. Peaceful warrior inhale. Exhale, cartwheel the right hand all the way down to the mat. Left arm to the ceiling. Low revolved lunge. Inhale. Exhale the left hand down. Step back plank position. Inhaling. Exhale knees chest or chaturanga. Cobra or up dog. Facing the Down dog, split the left leg, step the left foot outside the left hand, right foot outside the right. Press down, rise all the way up. Inhale, exhale, mountain pose. Step your feet together. that did get my heart going a little bit. Just a little easy movement. So you can come to your back for a little shavasana pause. You can sit in a comfortable seat. I'm grabbing the cards. You might notice my camera setup's a little different. I had some tech issues this morning, so I'm using my regular FaceTime camera on the screen. But you know, imagine having more than one camera. More than one web camera. I wouldn't have even known what that was not relatively not that long ago. All right, child's pose is the shape on the card. Trust and surrender. Humble yourself to the intelligence of life and allow it to guide you. Child's pose, be like a child. Think like a child, freely, creatively, without boundary, and with trust. Not blind faith. I think minds were made to think. I think we were given the gift of critical minds. So I don't necessarily think we're not meant to ever question anything. That's sort of cultish to me. To me. But there is something inspiring about knowing, about seeing. The way a child moves through the world. One who trusts that they're going to be cared for and provided for, that they can play with a band and if they get injured, someone will be there to scrape, to wash the scrape, to put a band-aid on, to give a kiss. What if you could do whatever you wanted? And know that you're gonna be safe. You could take the risk. shouldn't say you. What if I felt safe enough to take the risk, knowing I would be cared for, provided for, knowing that things would work out. What would be different? Let me know what think. The light that is in me bows to, honors, and is humbled by the light that is in you. Namaste. Thank you so much for spending this time. please be sure to like, subscribe, share, comment, rate, review, do whatever it is that you do when you're when you're on YouTube or wherever you find yourself watching this practice. And be sure to check out my podcast, Hello Friends with James Donegan. Wherever you get your podcast, two episodes out, another one coming, and a bunch more in the pipeline after that. Great conversations. I'm having a ball. I hope you enjoy it too. Have a great day. 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.