Latest / Ten-Minute Mornings / Not Feeling Motivated? Start Here | Morning Yoga & Equanimity
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 Donegan: When you'd rather do anything but ten minutes of yoga. Try ten minutes of yoga. 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 for the day, and of course, like, subscribe, and share and comment, and do all the things so that we can grow our family together. Please come to all fours. I put the camera up so high this morning, but get a perfect view of my bald spot. pull your heart forward, tuck your toes. Cow pose. Use those fingertips, grip the mat, lengthen your spine, wrap the elbows under, wrap the shoulder blades under, breathe. Inhale. Exhale, round the spine, untuck the toes, push the floor forward, tuck the chin. Maybe wag out the hips a little bit. Inhale. Exhale and then come back to your level spine. Downward facing dog. Tuck your toes. Send your hips up and back. Paddle out heels, shake out head. took a class recently and they said walk your dog. I forgot all about walk your dog. Being this pedaling out heels. Now see if you can come back to stillness. Feel a lifting of the kneecaps. Feel like your thighs are pulling you back in space. Energize the fingertips. Inhale. Exhale. Walk your feet forward to your hands. Step your feet together. Bring your hands to your shins. Look forward. Inhale. Exhale. Fold. Press down, rise up. Interlace your fingers, but keep the index fingers pointing to the ceiling. Like here is the church, here is the steeple. And then let's take a side bend over to your right. Wrap the right shoulder blade under, give your thighs a little squeeze, look up underneath your left arm. Inhale. Exhale. Rise through central. We always have to do a little spinal warm-up, go the other way. Can't just start doing the big stuff immediately. So we'll get there. Then come to stand, separate your hands, fold forward again. Look forward, inhale. Exhale, bow. Reverse your swan dive, rise up, inhale. Exhale, mountain pose. We'll start moving on now. Inhale, flip the arms. Exhale, fold. Inhale, lengthen. And then step your left foot back, come to a high lunge. So grounding in the ball of that left foot, heel of the right foot, everything is pushing down and out. So there's a little bend in my knee, in my left knee, I should say. And I'm pushing the floor back. It's also a nice stretch to the sole of my foot. Flip the arms. Inhale. As you exhale, look forward and shift forward. You can bring your hands to the mat or to blocks. As you squeeze the right leg straight, warrior three. Inhale. Exhale, warrior one, big step back. As you inhale, or sorry, as you exhale, take your hands behind your back and just I'm pressing my knuckles together right at the base of my ribs. Knit together those low ribs, broad elbows, broad shoulders, straighten the right leg, inhale, exhale, fold forward, pure mid pose. You stop wherever you need to stop. The it's a chin-to-shin kind of thing, but doesn't mean your chin has to be anywhere near your shin. Just that's the direction it's headed. Inhale. Exhale, re-bend the right knee, warrior one. Open out warrior two. Inhale, straighten the right leg, lift the ball of the right foot. Gotta squat. So set up your feet. Heels start, heels rotate in, toes point out, cactus the elbows bend the knees. Feel like you're really pressing those thighs out. Inhale, rise up. I'm thinking about lifting the arches of my feet. Exhale, pull down. One more time. Inhale. Exhale. Inhale, straighten both legs. Come back to your warrior two. Peaceful warrior. Extended side angle pose. I'm gonna bring elbow to thigh in this first round. Your breath, inhaling. Exhale, bring both hands down to the mat and step back, plank position. Inhale. Exhale, lower your knees, your chest, and your chin. Cobra pose, press down the belly, pull the heart forward, tuck the toes, downward facing dog. My elbows just cracked, that's why I left. Look forward as you inhale. Pause for an exhale. Inhale, step or float. Top of mat, exhale, fold, press down, rise up, inhaling, and then right away fold forward as you exhale. Inhale, lengthen, exhale, step the right foot back. Now take a second here. Find your grounding, find your feet, and then rise up. Sometimes people come up really quickly. I'm guilty of it too. And you're really super shaky. As always, nothing wrong with wobbling. But if you set up your feet before, makes it a lot easier. Now pressing back through the ball of the right foot, still a little bend in the right knee, then lift the heart. Inhale. Look forward. Warrior three. Again, you can bring your hands down if you'd like. Both legs are really engaged. Internal rotation of the thighs, I'm trying to level my hips. Pull the heart forward. Inhale. Exhale, warrior one, big step back. Pinky edge of the feet active. Wrap the right shoulder blade under. Inhale, and then taking the hands behind the back again. I'm just gonna press knuckles together and then press my low ribs into that fist. Straighten the left leg, inhale, exhale, think forward, forward, forward, forward, and then the mental image at least of chin to shin. Big toe of the right foot. Pushing the floor forward, plugging the femur up into the hip socket. Inhale. Exhale, release all that warrior one. Open out, warrior two. Straighten the left leg and then set up your goddess. heels in, toes out. Cactus C elbows bend the knees. Really feel like you're pulling down like a one of those lap pull-down machines at the gym. Reach up, inhale, exhale, pull down. Inhale, rise up. Also press the thighs out. Exhale. And now rise. Warrior two. Peaceful warrior. Extended side angle. One long line of energy up the right side of your body. Look up underneath your right arm. Pinky edges of the feet active. Inhale. Exhale. Bring the right hand down and then the left. Step the left foot back, inhaling. Exhale, lower knees, chest and chin. Obra pose, maybe a little higher, and then downward facing dog. Couple of breaths, inhale. Exhale, inhale, and then bend the knees, send those hips back, step or float, top of mat and fold. Press down, rise up, inhale, exhale, melt in pose. It's a very short sequence, so we're gonna flow it now. Remember when you flow. It's not about making perfect shapes or doing all that tweaking. We just did that. So now it's just moving and breathing. And if it's not perfect, okay. That's fine. Feet on the floor. Inhale, floats the arms. Exhale, bow. Inhale, look forward. Exhale, the left foot back. Inhale, high lunge. Exhale, warrior three. Inhale. Exhale, warrior one. Inhale, either secret prayer or fingers or knuckles pressed against each other. Inhale, lengthen the right leg, exhale, fold. Inhale, warrior one, release the arms. Exhale, warrior two. Straighten both legs, rotate that left heel in. Goddess squat, just one time. Inhale, rise, return your feet to that warrior two. Bend the right knee. Peaceful warrior. Extended side angle pose. And just keep that left hand coming down. Step back. Inhaling, plank position. Exhale. Chhataranga. Inhale, upward facing or cobra. Exhale, downward facing dog. Inhale, step or float. Top of mat. Exhale, bow. Inhale, rise up. Exhale, fold forward. Inhale, look forward. Exhale the right foot steps back. Inhale, rise up, high lunge. Exhale, look forward, warrior three. Inhale. Exhale, warrior one. Inhale, exhale. Either secret prayer or those knuckles behind the back. Inhale, lengthen the left leg. Exhale, elbows wide, fold forward. Inhale, warrior one, release the arms. Exhale, warrior two. Inhale, straighten both legs. Set up for that goddess squat as you exhale. Inhale, rise up. Exhale, warrior two. Inhale, peaceful warrior. Exhale, extended side angle pose. And then just keep that right hand spiraling down. Step back, plank position. Inhaling. Exhale, take your vanyasa. Follow your breath your way. Inhale, exhale. I'm gonna separate my hands quite a lot and jump through to sit. Bring your feet together, send your butt way back, bend your knees a ton, and then think about getting your hips as high as you can if you want to try this. So I'm thinking up, up, have a seat. Or just come to sit. We're grabbing our yoga oracle deck. Give it little shuffle. See what comes up this morning. not the best shuffling of my life. Let's see. I'm gonna grab this one. The shape is mountain pose, tadasana, equanimity. See clearly, act well and walk the balanced path. See clearly act well and walk the balanced path. Equanimity, balance, evenness. can start with just your breath. A sense of equanimity, first in the lengths of the inhales. And exhale. Not gasping. Just feeling the flow of the breath. It's a really good pause during the day, especially if you feel like things are getting out of whack. You're losing that balanced path, you're losing that sense of balance. If you just, even as you're walking, you don't have to stop. You can still be in motion if you need to be. Just start to count your breath. Maybe a four-count breath. Inhaling for four. Exhaling for four. Do it again, inhale for four. Exhale for four. time inhale four three two one exhale four three two one just three breaths not even necessarily that particular breath exercise where you find evenness on the inside in your own body in the only thing over which you actually have any control. Your mind, your body, your being. And see if things look different. See if maybe that balance path presents itself a little more clearly. And of course, let me know how it goes. The light that is in me bows to and honors the light that is in you. Namaste. Thank you as always for spending this time. Please take a moment, like, share, subscribe, leave comments, let me hear from you, check out my website. coming up in a couple of weeks, I'll be releasing my first episode of Hello Friends with James Donegan, which will be a brief new podcast. It'll be here on YouTube, it'll be on all podcast platforms as audio. So check it out. Let me know what you think. 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.