Latest / Ten-Minute Mornings / Did the Morning Come Too Early? 10-Minute Morning Yoga to Wake Up and Flow
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: Did the morning come too early? Was the night not long enough? You came to the right place. Hello, friends. Welcome to your daily flow 10-minute mornings practice. In the next 10 minutes, we'll ground, breathe, and move our bodies to set some intention for the day. Hello, friends, welcome. be sure to practice till the end. We'll pull a card, we'll set some intention for the day. And if you know what song I just referenced in my opening, be sure to comment that down below. Come to stand at the top of your mat. Plant your feet firmly. Give your shoulders a roll up. Back and down. Place a hand on your heart and one on your stomach. Close your eyes just for a moment. Feel your feet firmly rooted. Trace your inhale as it rises from the low belly up past the heart. And then exhale it reverses direction. Again, nice slow, easy breath. Inhaling. Exhaling. Float your palms overhead as you inhale. Bring your hands to prayer to heart center. Exhale. Interlace your fingers, press them. Flip them inside out, press forward. Inhale. Exhale. Inhale, float those interlaced fingers up overhead. Exhale, fold deeply. Lead with your heart. Inhale, lengthen. Step back to plank as you exhale. Pause for an inhale. Inhale, lower your knees, your chest, and your chin. Go propose. Inhale. Hips to heels. Exhale. Pause here. Separate your knees nice and wide in this child's pose. Really reach your fingertips forward to start to activate your child's pose. Wrap your tailbone back. Lengthen, stretch out your spine. Inhale. Exhale. Come forward to plank. Tuck your toes, whatever adjusting you need to do. And then downward facing dog. Bend your knees quite a lot. Pull your heart back towards your thighs. Inhale. Exhale, step your right foot outside your right hand. Release your left knee down, untuck your left toes, right hand on the right thigh. Exhale. Release that. Set your right hand down. Set your tuck your left toes, lift your left knee, pull your heart forward, and then walk yourself to a wide-legged forward fold. Inhale, lengthen. Exhale, bow. Feel like you're leading with your heart. Keep that tailbone tucked, but you're pulling your heart closer to the mat. And then you fold. Do that again. Walk your hands under your face, find a nice long spine. And then instead of just folding, keep the tailbone tucked and feel like your chest is trying to go straight down, my tailbone is still traveling to the mat. My knees have a little bend in them. Maybe. up long spine. Pivot the right foot to point forward, bend the right knee more ear two. Inhale. Exhale, scoop that left hand down and up, warrior one. Inhale. Exhale, take your hands behind your back, and I'm gonna press my knuckles together behind my back, right at my low ribs. Then lean your low ribs into those knuckles and press your knuckles back into your ribs. So you're creating a little bit of energetic connection there. Straighten the right leg as you inhale, heart folds forward, forward. Forward. Breathe it. You don't have to go as deep as this. Go where you go. Maybe you'll go deeper. Inhale. Exhale. Rebend that right knee. Float the arms. And then bring your hands down to frame that right foot. Step the right foot back. Inhale. Exhale, knees, chest channel. Inhale, cobra. Exhale down, we're facing dog. Again, bend your knees a little bit. Really pull your heart back. Feel a lengthening in your back just like we did in that child's pose. And then grounding in the right foot. Step the left foot outside the left hand. Get long and then lower the right knee down. Untuck the right toes. Left hand onto the left thigh. And let myself peel that hip forward and open a little bit. Look up. Inhale. Exhale, go ahead and release that. Foot flat, both hands on the mat, tuck the right toes, lift the right knee, high lizard, and then walk to your wide-legged forward fold. Inhale, lengthen. Exhale, bow, pull the heart forward. Do that again. Undulate spine. Inhale, look forward. Exhale, lead with the heart. One more time. Exhale. Walk your hands under your face, long, long flat back, hands to waist, legs engaged, rise up. And then pivot that left foot. Warrior two, bend the left knee, thighs are rotating externally, fingertips are energized forward, inhale. Exhale, warrior one, right arm sweeps down and up. Exhale, interlace fingers behind I'm not interlaced, sorry, knuckles together behind you. Lean back into those low ribs, that tuck of the tailbone still. Try to wrap the right shoulder blade under. Inhale, straighten the left leg. Exhale, forward, forward. I'm gonna have to have my right foot in just a little bit. My warrior one is a little long. And if you're not sure if your warrior one is a little long, just feel it. Like you'll get used to it over time. They say five or six of your own feet from heel to heel. I don't know if that's exactly where I am, but it's about right. And then rise up, long flat back, release. Warrior one, inhale. Exhale, hands come down to frame the left foot. Step back to your plank, inhaling. Exhale, knees, chest and chin. Inhale, cobra. Exhale. Bend your knees. Inhale, step or float. Exhale, bow. Press down through your feet. Rise all the way up. Hands to heart center. We have time, so we're gonna do it one more time. Pretty flowy. It'll move. So if it goes too fast, you'll slow down. One breath, one movement. Inhale, floats the arms. Exhale, bow. Look forward as you prepare. Inhale. Step float hop. Facing. facing dog. Right foot outside the right hand, lower the left knee. Take this That set the right hand down, tuck the left toes, walk along the left edge of your mat. Inhale, lengthen, exhale, bow, keep the tailbone tucked. Inhale, rise all the way up. This time float the arms and pivot the right foot. Exhale, warrior two. Inhale, warrior one. Either secret prayer or knuckles together. Lengthen the right leg, inhale, exhale. Inhale warrior one, release the hands. Exhale, chataranga, or however you'd like to get to your down dog. Left foot steps forward, lower the right knee, low revolved, lizard. Release that. Tut the right toes. Inhale. Walk along wide legged forward. Fold, bow. Exhale. Press down. Rise up. Inhale, pivot the left foot. Exhale. Warrior two. Inhale, warrior one. Exhale. If you just sort of swing the arms behind you, it is easier to get into that secret prayer. Straighten the left leg, inhale, exhale, fold forward. Release the hands when you're one. Inhale. Exhale. Chataranga. Or however you like to get the down dog. You don't always have to do a billion push-ups. Inhale. Exhale, inhale, step or foot, top of mat. Exhale, bow. Rise up, inhale. Mountain pose. Exhale. Come to sit. Or stay standing if you like. for little inspiration for our daily intention setting. See we got. I pulled two, so we'll look at both of them. Equanimity, see clearly, act well, and walk the balanced path. and growth. Life graces you with opportunities to learn, grow, and evolve. Well if that's not the truth. There is no breath that is more important or less important than another breath, equanimity. There is no being that is more important than another being. See clearly, act well, and walk the balanced path. Life graces you with opportunities to learn, grow, and evolve. I'm trying I'm taking these together because they came out together. They wanted to stick together. Gosh, all those opportunities to learn, grow, and evolve can be frustrating. But You can say no to some, you can say yes to some. If we take it with equanimity, it's a nice reminder that any learning, any growth, any evolving matters. That the job you're doing today, on your the work on ourselves that we do here every day. Matters. And that that is preparing us to be open and receptive to whatever happens to come and to look on it with eyes that recognize that there's not a pose that's better than another. If you can take secret prayer behind your back for that pyramid pose, or if you can't. Still doing the shape if you're super flexible and you can float into the splits or whatever and someone else can't or if you're the person who can't and someone else can. One of you is not better at yoga, just more flexible or less flexible. So today, when you see one of those challenges that's gonna come up, because they do, even the small ones, can you approach it with a sense of equanimity, knowing that this challenge is there to give you growth and to help you evolve. Evolve into yourself, into the deepest expression of yourself. Let me know how it goes. The light that is in me bows to honors and is very grateful for the light that is in you. Namaste. Thank you as always for spending this time. Be sure to like, subscribe, hit bell icons, do all of those things. And I'll see you tomorrow. 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.