Latest / Ten-Minute Mornings / Start Where You Are | 10-Minute Morning Yoga for Balance & Focus
Transcript
- James @ Daily Flow: Thanks for practicing with Daily Flow 10 Minute Mornings. If this was helpful, 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. 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: Wherever you're arriving from this morning, tired, stiff, distracted, we'll start there. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James. Be sure to practice till the end because we'll pull a card together to set some intention for the day. And also, ⁓ be sure to hit like and subscribe on your way out. Let's start seated. Any comfortable seat will do. I'm gonna sit ⁓ in half lotus because that feels good to me. But if it doesn't feel good to you, you can sit cross-legged, you can sit up on a block or a cushion or a bolster, anything you got. Ground your ⁓ cup your hands around your knees, firm your seat. Lift your heart on an inhale, exhale round your spine. Okay, and they'll lift. How around. Let's exaggerate a little more this time. Lift the heart. Pause here. Firm the seat more. And now find a neutral spine. So come to a place where you're not pulling your heart forward, you're not rounding your shoulders back, but you're finding that widest point of your collarbones. Feel the firmness of your seat, lengthen your waist, float your arms. Wrap the shoulder blades under. Look up, just lift the chin. Inhale. As you exhale, take a twist to your left. So the right hand crosses over to the left knee. Left hand comes behind. Sit up tall on an inhale. Wrap the right shoulder blade under, look back on and exhale. Inhale, rise through center. Exhale, twist the other way. Left hand comes over. Inhale, lengthen. Exhale, round. Or rather, twist. Inhale, rise up through center. Exhale, bring your ⁓ fingertips behind you, take your fingertips, lean back and uncross your legs, find a boat. So you can bend your knees here, you can keep your toes on the floor even, but you're looking for the length of your spine. So ⁓ whatever you need to do to find that. Maybe you can straighten your legs. Maybe you can lift them a little higher, lift your chest towards your toes. Inhale. Exhale, set down your feet flat on the floor, sit down your hands, lift your hips, reverse table. Or Let the head fall back. If your neck feels okay, keep the chin tucked if it doesn't. Take another breath and then lower down. Cross your shins. Rock yourself forward. Let's step back to plank. Top of a push up. Elbows are up under, heart pulls forward. Inhale. Exhale, lower your knees, your chest, and your chin. Baby cobra, press down in the abdomen, pull over. Then tuck the toes downward facing dog. Walk your hands back to your feet. Bend your knees a lot. Hold opposite elbows. Sway your hips from side to side. Let the weight of your arms do a lot here and keep your knees really bent for now. And then release that. Roll yourself to stand one vertebrae at a time. Head and shoulders come up last. Coming to mountain pose at the back of your mat. Firm your feet. Wrap your shoulder blades under, open the palms, lift your heart. Inhale. Exhale. Inhale, float the arms overhead. Exhale, bow forward. Find a flat back. This will be different. Bow forward. Chair pose. Bend the knees. If it's comfortable in your body to have your feet together, great. But think about everything spiraling in towards the center. Internal rotation. Look up. Inhale. Exhale, bow forward. Walk it out to plank. Set up your strong plank. Inhaling. Exhale, knees. Chest and chin. Baby cobra. facing dog. Breathe here. Little petal out of your heels. We'll stay in this down dog for about three to five breaths. Nice and slow and easy and deliberate. Exhaling. Inhaling. Exhaling. On your next inhale, step your right foot all the way between your hands. Come up to a warrior one. Open up your heart. Keep that right knee traveling forward and out. Feel the blade edges of both feet. Wrap the left shoulder blade under. Inhale. Yeah. Take your hands behind your back, and I'm gonna hold opposite forearms or elbows. You can hold wrists even. The point is to feel a connection in your back body. Lean back into that shape, straighten the right leg, pull your heart forward, forward, forward. Keep that internal rotation of the right leg. And then stop where you need to stop. So for me, I'm starting to feel some intensity in the stretch. So for early days, I'm not really warm. I'm gonna stay right here. Long spine. And then let your head relax. Rebend the right knee, come back up. Warrior one. Hands frame the right foot. Down dog split the right leg. Breathe air. And then walk your hands back to your left foot. If you need to sit down your right foot, you can, or challenge yourself by keeping the standing split at the back of the mat. Now set the right foot down, sit into your chair. Inhale floats the arms. Exhale, bow deeply. Long spine. And fold. Chair pose. And bow walk it out to Plank. And then take your vinyasa, knees chest, maybe chaturanga. Cobra. Facing down. Breathe here. Little tuck of the tailbone. Energy in the fingertips. Lift of the kneecaps. Take your breath. Step your left foot all the way forward. Warrior one. Rise up. About three breaths here. So you're feeling the grounding of the outer edges of both feet. And that gives you a nice little stretch in the groins of both legs. Wrap the right shoulder blade under. Have a taking your hands behind your back. Again, I'm gonna hold up set elbows here and think about those low ribs connecting to the forearms. Straighten the left leg, press back into those forearms, lift the heart, and start to send that heart forward, long, long spline. Little still that little tilt to the tailbone, and then you stop where you have anything that feels ⁓ like a little too intense. Their sensation for sure should feel nice. This side on me is actually a little more flexible. So maybe I go a little further. Either way, take an inhale and an exhale. And then rise up where you bend that left knee. Exhale, hands come to frame the left foot. Down dog, split the left leg, which turns into standing split if you want the extra challenge. If you don't, just keep the feet on the floor. Forward fold or standing split at the back of the mat. And then step the left foot down. Sit into your chair. Mountain pose. We're gonna flow all of that a bit. It'll go much quicker. It's really very short. ⁓ And I'll add one little bonus there at the end. Sit into your chair. Inhale. Exhale, bow. Inhale, walk forward. Take your vinyasa. I think it's nice to approach things from different angles of attack. We don't always have to hop back. Warrior one on the right when you're ready. Rise up, inhale. Exhale, sweep the arms behind you. Inhale, lengthen the right leg. Exhale, fold forward. Keep that tilt of the tailbone down. Inhale, warrior one. Exhale, hands frame that right foot. Down dog, split the right leg, hands come walking back. If you would like an extra challenge, bend the ⁓ right knee, bring it together with the left, left hand finds the right foot, press down in the left foot, come up to stand, maybe a little dancer pose. breathe. Everything is pressing down and rotating in and then everything goes back. Chair pose. Inhale, how'd you do? Exhale, fall forward. Nothing wrong with wobbling. Nothing wrong with falling right over. Try not to hit your television or couch. Take your vinyasa. Take a breath here in your down dog, and then step the left foot all the way forward, rise up for your warrior. Sweep the hands behind the back, opposite elbows in my case. Straighten the left leg, lean back into those forearms. Inhale. Exhale. Fold forward. Warrior one. Hands frame the left foot. Down dog split, which turns to standing split. And if you'd like an extra challenge, it'll turn into dancer. Attention is on the ball mound of the right foot. Bend that left knee. Grab the left foot in your right hand. Now look forward on the mat. Push down into the ball of that right foot. First, just focus on squeezing that straight leg straight. And then maybe you start to find your dancer. Everything goes back, including the head. Including the left hand. Breathe. And sit into your chair. Stand tall. Mountain pose. You can come to have a seat or stay in mountain pose with your eyes closed. I shuffled our deck before we started. So I'm just gonna see what comes up. Let's go that one. We've had this before. It's funny to me. That there's several cards in here that we've never pulled, most of them we've never pulled, and several that we've pulled multiple times. So no that says the lesson that I need to hear or that you all need to hear, but lead by example. Live as best you can. Allow others to arrive in their own. Also known as Be the Change. What is the world that you would like to see? That's simple. As always. Not easy. Simple. If you want a world that is free of hate, stop hating. In a world that is peaceful, find peace. You'll benefit immediately. Those around you will benefit soon in the world. Light that is in me bows to honors and is so very grateful for the light that is in you. Namaste. Thank you so much for spending this time. Have a wonderful day. Let me know how it goes with your practice. Let me know if there's anything special you want to work on. And of course, be sure to like and subscribe and bell icon and all of those things. Thank you so much. Have a wonderful day.