Latest / Ten-Minute Mornings / 10-Minute Hotel Room Yoga for Small Spaces
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: Think you don't have time or space to do yoga. You're wrong on both counts. And I got you covered. Hello, friends. Welcome to your daily flow 10-minute mornings practice. I'm here in a hotel because I'm traveling. ⁓ but I still want to get my practice in, and I want to get my practice in with you. So we're a few minutes early because we gotta get the day started here. But ⁓ and you won't be able to see everything, but that's okay. Come to stand at the top of your mat. Your shoulders and I shrug up and back and down. Take a nice deep inhale and exhale. Inhale, flip the arms overhead, press the palms. Feel like you're lifting up through the shoulder blades. So the back of your body is lengthening, but the shoulders themselves feel pretty relaxed. Look up at your thumbs. Inhale. Exhale, fold forward. Lift your head, find an inhale, and then step back to a plank position, top of a push-up. Pause here. Inhaling, exhale, lower halfway. I'm doing chaturanga. You can't see me, maybe. Inhale, upward facing dog. ⁓ there I am. Exhale, downward facing dog. Wrap those elbows under, energize the fingertips, energize the space between your thumb and index finger. Give the tailbone a little bit of a tuck and see if you can. While you're doing that, also energize your quadriceps. Take a breath. Big step forward with that right foot. Let's find a warrior one. Let that back heel spiral down. Ground down in the right foot deeply. Float the arms again. Maybe you press the palms, and maybe you find a lifting up through the back of your body. Inhale. Exhale, let's take warrior two. Peaceful warrior. Flip the right palm, swim it back. Extended side angle pose, right arm forward, forward, and eventually down, left bicep by the left ear. Look up underneath your left arm. Inhale. Exhale. Press down to that right foot. Reverse triangle. Sweep it straight up and back. Inhale. Exhale, triangle pose. So you'll see I'm sticking with things that I can do comfortably and safely in this limited space, but feels pretty good inhale. Exhale warrior two. It's like practicing in a crowded yoga studio. Back to Warrior One. And I'm gonna come up to stand for trepo. So rise up, shift your weight forward, float that left knee, and then see if you can find somewhere inside the left thigh. Plant your palms, steady your drizdi, your gaze. Imagine you're looking just past the end of your nose with a soft focus. Take a breath. Float your left foot. Set it down, mountain falls. Inhale float the arms. Exhale, bow forward. Inhale long spine. Make your way to down dog. Step float. Hop. Upward facing. Downward facing dog. Bold step forward with that left foot. Let the back heel spiral down. Deeply bend the left knee. Traveling forward, feel the pinky edges of both feet and float the arms. Wrap the shoulder blades under, lengthen the back body, the upper back body specifically. If you focus there, then you'll notice that the low back also gets longer, but you're not putting any pressure. Take an inhale. Exhale, open out, warrior two. Peaceful warrior. Extended side angle. Lengthen all. Back reverse triangle, inhale. Exhale triangle pose. Focusing on this narrow plane of motion, actually sort of using my space as an inspiration here. And then reven the left knee warrior two. Float the right arm warrior one. Press down in the left foot. Rise up. Bring the right foot up with you. Soften your drizdi, your gaze. Take a breath. And then float that left right knee. Set it down. Melt in pose. This didn't be a short one today. I told you my time is limited. Yours might be too. So we're gonna move through that same sequence a little flowier, a little more breath focus. See how it goes. Feel your feet on the floor. Inhale, float the arms, press the palms. Exhale, bow. Inhale, long spine. Exhale, step or float back. Upward facing dog. High. Downward facing dog. Big step forward with the right foot. Peaceful warrior. Stand at side angle part. Reverse triangle. I'm going to take this nail to half moon. So shift weight. Float that left foot. Now, can I bring this all the way up and carry that left foot up with me? I'm gonna see if my right piece fingers can find my right big toe. And then maybe I lengthen the leg. Feel like you're pulling the leg in towards you. Little tuck of the tailbone. Hand can come to the waist if you'd like. Maybe open it out. If this is not happening for you, tree pose is also fine. Float it forward again. Keep it lifted. Set it down. Arms to the side. Inhale. Exhale. Inhale. Float the foam. Exhale bell. Inhale long spine. Exhale, make your way to down, dog. Get there your way. Follow your breath. Warrior one, the left foot, big step forward, spiral that right heel down. Float the arms, maybe press the palms. Look up. Inhale. Exhale, warrior two. Peaceful warrior. Extended side angle. First triangle. Triangle or half moon. So if you're not taking half moon, then obviously you'll need to come back to a warrior pose probably in order to come to find your balance. And then you'll find your tree or your pading gustasana. Feel like you're pulling that thigh into the hip socket. Maybe over now. Take a breath. Float it back. Release and float the foot. Set it down. Mountain pose. Place a hand on your heart and one on your stomach. That was very brief. But we did a lot. We got into a lot of planes of motion, opened into the shoulders, activated a lot of stuff. You can hear the city outside. So take this opportunity, this pause, just to reflect for a second on this practice, and I'm gonna pull a card to set some intention for the day. See what we get. Lead by example. We've had this before, the pose is eagle. Live as best you can, allow others to arrive in their own time. I think that's the hard part. Sometimes we think we're leading the best we can. We are leading the best we can. We're putting out the best energy that we can. We're doing our best to look out for our fellow humans and to lead a life that we think one should. But we want everybody else to do the same thing. And everybody else to just get it. Trust me. I understand. But What if leading the life is the point? Living a life that is worth someone else modeling, that is worth someone else noticing and being inspired by is the point. Not whether they ever follow. Can't control that anyway. It's a good reminder. Let me know how it goes for you. Have a great day. Namaste. As always, thank you for spending this time, this brief time with me this morning. ⁓ I'm gonna see if I can figure out a better situation for the next few days while I'm here. But if I don't, we'll be here in my little room for a few minutes a day. Still excited to be able to get in some practice with you. Have a wonderful day. Thank you for spending this part of it with me. And like and subscribe and comment. Namaste.