Latest / Ten-Minute Mornings / 10-Min Morning Yoga for Balance, Energy & Hips
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 just 10 minutes, we'll ground, rise, and step into our day together. Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is James. Come to all fours. Starting with the little cat and cow as we often do. Spreading your fingers wide, use the traction of the mat to pull your heart forward, wrap your elbows under, lift your tailbone, lift your chest, tuck the toes, feel that grounding. Untuck the toes and deeply round. Pushing the floor forward and away, rounding the upper back, tucking the tailbone under. Again, inhale, really take your time. waking up the spine. If you're like me, I'm a side sleeper. And so my hips are really tight pretty much every morning just from having been laying on my side all night. So just starting by warming up the spine, opening up the hips is always a good idea. So do another round or so. And then when you finished compact your neutral spine. Extend your left leg back and just give it a little bit of a saw out. Get into the calf a little bit, the Achilles. And then pick up that left foot and cross it over the right. And so look back now over your right shoulder and feel that opening through the right side body. Inhaling and exhaling. And then pick up the left foot, step it back, down dog, split the right leg. Really wrap that right thigh in. Feel the engagement of both legs. Feel that pushing forward of the floor. Inhale. And then exhale. Step the right foot outside the right hand. Release the left knee down. Untuck the left toes. And then right hand onto the right thigh. Gently guide it out. So I'm gently pressing into the right inner thigh. Coming onto the blade edge of the right foot. And then turning from the. ribs, look up over the right shoulder, inhaling, exhaling, then come back to center. Tuck those left toes one more time, lift the left knee, step back, downward facing dog, inhale, exhale, then roll yourself forward to plank, lower the knees, the chest and the chin. Cobra pose, abdomen presses down, heart pulls forward. toes down or down. Then let's come to all fours. I'm going to turn my hands over so the backs of my hands are on the mat and just make and release little fists. Maybe make circles here as well, moving my shoulders around, just getting into the wrists. back to your neutral fingers pointing forward and spread wide. Step the right foot back and first just saw it out a little bit. Get a little stretch in the back of the right leg. Pick up the right foot, step it over, look over your left shoulder, open up the right side body. Nice inhale. And exhale. And then floor it, step that right foot back. Anchor down, down dog split, the left leg goes up and back. Energy in the fingertips and the finger pads and the knuckles. Energy in both legs. Rotate the left thigh internally. Inhale. Exhale, left foot outside the left hand. Release the right knee down, untuck the right toes, then left hand onto the left inner thigh. I'm guiding it forward and then pressing it out gently. Wrap the right shoulder blade under. The traction of the mat also helps me turn. Look up over the left shoulder. Inhale. Exhale, go ahead and release all of that. Bring that left hand down, tuck the right toe, step back to your down dog. Let's take a vinyasa, inhale to plank. Exhale, knees, chest and chin. Cobra pose. facing dog. Go ahead and take your right leg high right away. And then step the right foot between the hands. Start to energize in the ball mound of the right foot, straighten the right leg, bow over your straight right leg. Pyramid. I have a big stretch in the back of the left leg here, because I'm trying to ground the left heel down. So I really feel that in my left calf. And then the right thigh, both thighs are rotating inward. Step the left foot forward. And I'm gonna see if I can just ground down on that right foot and come all the way to stand and bring the left knee up with me. Tree pose. Plant the left foot somewhere inside the right thigh. Find your grounding here. Energize foot into leg, leg into foot. Remember that left foot doesn't have to be as high as mine is, but don't put it on the knee joint so it can be lower if you want. And then maybe you float the arms. Maybe you take. left hand to left eye and reach over. Soften your breath, steady your gaze. Here we go. Then come back up. Step the left foot way back. Now bring the left hand down to the floor, right arm high to sky, low revolve lunge. I'm gonna step my right foot all the way over the left leg for wild thing. Try to get the ball of the right foot in line with the hip. Energize down, open up the heart. Take your breath. sweep that right hand down, take a vinyasa, chaturanga or knees chest of dog or cobra, down facing dog. Down dog split the left leg, internally rotating both sides, energizing the fingertips, inhale. Exhale, step the left foot all the way forward and then energize the ball mound of the left foot, spiral the right heel down. You can shorten your stance a bit here if you need to, hop the right foot in a bit. Big toe mound of the left foot, plugging the left femur into the left hip And a nice stretch in the outside of the ⁓ leg and the right calf. As I start to shift my weight forward, bringing more energy into that left foot, come all the way to stand, find your tree. Good. when you wobble is because you just lost that connection and probably tensed up for a bit. did. So feel the ease and then the energy, ease and energy. They go together. I promise. Leg into foot, foot into leg. Calm, soft gaze. Maybe take your side bed. Breathe. Rise up, float that right knee, big step back, high lunge, and then bring the right hand down, left arm up to the ceiling. Now if you look down at the right hand, it'll make this transition easier. Step the left foot all the way over the right leg. If that seems like it's not happening, you don't have to. I'm trying to align the ball mound of the left foot with my hip and my wild thing. And then I energize down enough that the big toe of the right foot makes it. And then the left hand is reaching forward, forward, forward. And then come back over, take a vinyasa. You can skip it if you'd like. This feels like already plenty. All right, let's that one more time. A little flow here. One little dial up, right leg high to sky. Inhale, exhale, runner's lunge pyramid pose, shift forward, rise all the way up. Bring the left knee up. You can take tree or left piece of fingers, left big toe, extend the left foot forward. Remember you're not reaching for the foot. You're bringing it to you. Maybe open out big step back. Warrior one, cartwheel the left hand down, low revolve lunge, step the right foot over, wild thing. and take it all the way over to your Chittorunga. ⁓ Down dog split the left leg. Step it forward. Move through pyramid. Shift your weight. Root down on that right foot. Your strong right, root down the left foot. Your strong right leg comes up. And then maybe you straighten, maybe not. Remember, you're drawing the thigh towards you. Maybe you open out. And then maybe a big step back for your one. Car wheel the right hand down, low revolve lunge. Step the left foot over the right for a while. Take your breath, let it carry you all the way back to Chaturanga. To upward facing. To downward facing dog. Child's pose. Release the knees down, send your hips to your heel. Take a breath. And walk yourself to sit. a little winded. Pausing as we always do, taking this moment to reflect on the day that's unfolding before us. How will you arrive? How will you treat others? How will you treat yourself? gathering hands to heart center. The light that is in me bows to honors and is so grateful for the light that is in you. Namaste.