Latest / Ten-Minute Mornings / Core Strength, Open Hips & Truthfulness | Ten-Minute Mornings
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: Ten minutes of morning yoga to strengthen your core, open your hips, and ground your body and mind on purpose. Hello, friends. Welcome to your daily flow 10-minute mornings practice. My name is James. This is Max. Come to sit on your mat. Plant your feet flat. be sure to practice at the end. We'll pull a card. Set some intention for the day. Grip the mat with your fingertips, wrap your elbows under, lift your heart. Inhale. Exhale, round your spine just a bit. This time as you inhale, lift your hips up. I'm gonna keep my chin tucked. As you exhale, send your hips back. See if you can straighten your legs. Do that again. Inhale, lift the heart, lift the hips rather. Exhale, try to engage the legs. Keep your hips off the floor. Now if that feels like it's too much, you can set your hips down. We'll do it one more time. Inhale, lift. Exhale, send them back. It's big core strengthener. Now coming to sit, extend your left leg out, step your right foot in, sit up nice and tall, and then let that right knee open out to the side. Think about actively pressing down. Even if your knee is not close to the floor, you're still thinking about sending it that direction. Float your arms as you inhale. Exhale, fold over your sturdy left leg. I have a little micro bend here. Now if you don't if your hands don't come to your toes, that's okay. That's not the goal. The goal is just to find a deep forward fold. Inhale. Exhale. As you inhale, come up, step your right foot over your left leg, float your left arm, and take an easy twist. Hook the left elbow outside the right thigh or just give the left knee a hug. Right hand nice and close. Sit up tall. Inhale. Exhale, twist. And take a counter twist over to your left. Coming back into center, step that left foot on the floor, and then, or sorry, step your right foot on the floor, cross your left ankle at your right knee, make a figure four. Now feel a nice stretch to the outside of that left thigh. Lift your heart up, firm the right foot, lift the hips, inhale, exhale. Now can you keep the figure four straighten right leg, send your hips back? Do it again. Inhale, lift. Exhale, lengthen the right leg. Back, set your hips on the floor. Untangle this. Give your legs a little shake. Step your left foot in. Open the left foot out to the side. Feel the grounding of your sit bones. Flex the right foot, but a little micro bend in the knee. Float the arms inhaling. Exhale, fold forward, forward, forward, forward, forward, round when you need to round. Feel that right thigh bone plugging up into the hip socket. Inhale. Exhale. Up to sit. Step your left foot over your right thigh. Firm down through that those bones, flip the arms, and then take your twist. Wrap the right elbow around the left knee or hook the elbow outside the thigh, left hand nice and close. Sit up tall as you inhale. You're waking up the spine. So this does not have to be your deepest twist. Just wrap the right shoulder blade under. Inhale, lengthen. Exhale, broaden your chest. And then take a counter twist over to your right. And as you come back into center, untangling the foot, Across the right ankle, the left knee. Grounding down, lift your hips. And see if you can't lengthen that leg, energize the left heel, bend your hips back. Inhale, lengthen, lift, or bend and lift rather. Exhale, lengthen. Find that little pelvic floor lift. And then come back to your seat. Cross your shins, rock yourself forward. Downward facing dog. So set it up first. Plate your hands. Step back. Hips high to sky. Pedaling out your heels. Shake your head. Yes, and now. Directing your gaze, your drizdi up towards your navel. Energy in the finger pads. Wrap the elbows under. I have a bend in my knees here. Just a little one. Now feel the ball of your left foot on the mat. Feel that sense of really pressing down on the ball of the left foot, and then use that to step the right foot all the way forward. If it doesn't make it, just grab the ankle and noodle it up. Come up to a high lunge. So I'm gonna interlace my fingers on top of the right thigh. Wrap the shoulder blades under, lift your heart. The ball of the left foot is guiding me deeper into this lunge. And they feel a nice stretch in the left hip flexor. And then if you like, you can float your arms. Inhale. That's like a T-shaped twist. In the left arm forward and the right arm back. Try to keep your hips square. So just your ribcage is doing the twisting. And then maybe flip that left palm and swim it up and back, opening up the front of your body. Inhale. Exhale, bring the left hand all the way down to the floor now, right arm to the ceiling. Inhale. Exhale, release the twist. Walk your hands along the left side of your mat. Nice long spine. And then fold forward. Look forward to Fold forward. Really think about undulating your spine here. Wake things up. Inhale, lengthen. Exhale, fold. Now this time I'm gonna stay. Planting my hands so the heels of my palms are in line with the heels of my feet. Lift up through the lift up through the legs, but keep a little tuck of the tail button. Inhale. Exhale. And then walk here. Hands forward, find your long spine, engage your quads, hands to your waist, rise up, pivot your right foot to point forward. Stay here. Reach your right arm forward. Rotate from the whole bicep. So the whole arm pivots. So the right arm faces up. Reach the right arm up and back. Reverse triangle. Open up the right side of your body. And then come to your triangle pose. Left hip back, right arm, forward, forward. I've heard the idea like you're serving a tray to somebody. And then look up at your left hand, maybe. Inhale. Exhale, warrior two. Pause for an inhale and then car wheel your hands down to frame that right foot. Step it back, plank position, inhaling. Exhale, lower your knees, your chest, and your chin. Cobra pose, belly down, heart forward. Tuck the toes, downward facing dog. Inhale, exhale. Now put your attention on the ball of the right foot. So I'm really feeling that engagement, that pressing down. And because I have that connection, I can step the left foot forward. So push off that right foot, get the left foot between the hands. Come up to your high lunge. So I'm gonna start with interlacing my fingers on top of the thigh like before. And then a little bend still in the right knee, but I'm pushing back through the ball of the right foot. And that gives me a nice stretch through the right hip flexor especially, but the quad a bit too. Then you can wrap your shoulder blades under, lift your heart, maybe float your arms. Inhale. Exhale. Now start to send the right arm forward and the left arm back. Wrap the right shoulder blade under. Keep those feet nice and firm. That'll help keep the hips square. And then flip the right palm, reach it up and back. Open those right ribs. Inhale here. Exhale the right hand all the way down to the floor. Left arm to the ceiling. Low revolve lunge. Look up at that left arm. Inhale. Exhale, release the twist. Walk along the right side of the mat. Long spine. Feel the lift in the arches of your feet. Hi, dog. And then exhale, fold. Undulate your spine a little bit like a wave. Inhale, look forward. Exhale, bow, lead with your heart. One more time. Inhale. And exhale. Feel the strength in your legs. Feel that lifting in the arches of your feet. Still a tuck of the tailbone. And then maybe this time I'm going to walk my hands a little further back off the mat. Crown of the head is yearning for the floor. It can be a mile away from it. That's okay. But it still feels like it's going that direction. Inhale. Exhale. Walk your hands underneath your face. Find your long spine. Again, engage those quads. Feel your core engaged. And then hands catch your waist, rise up long back. Bivit the left foot to point forward. Reaching your left arm forward. Again, rotate from the shoulder. So the whole bicep and arm flip, and then reach the left arm up, reverse triangle. Energy from the ball of the left foot through the left fingertips. And then keep that length as you start to send the left arm forward, forward, forward, forward, and then down. Maybe look up at the right thumb. Left eye turning counterclockwise. Wrap everything under. Inhale. Exhale. Warrior two. Bend the left knee. And then bring your hands down to frame that left foot. Step it back, plank position, inhaling. Exhale, lower knees, chest and chin. Inhale, cobra pose. Exhale, downward facing the Step your feet forward, one footprint at a time. Stop about halfway. Heels on the mat, big toes off of it. Come down to your malas in the squat. Just that one nice little hip stretch, ground down through the heels. Pinky edges of the feet lift up through that pelvic floor. Take a breath. And I'm gonna plant my hands, lift my hips, and just roll myself up. Nice soft knees, head and shoulders heavy, so they come up last. Mountain pose. You can have a seat, you can lie down for a brief shalasana. Or you can stand. If you have to be on your way, be sure to like and subscribe and leave comments while I shuffle the cards. See if the cards have anything to do with you leaving a comment today. Am I kidding? I think I'm kidding. Let's see, Max, what do we think? So it's a standing back bend, is the pose? Truthfulness, be a faithful servant of the truth. What struck me this time, we've talked before about living in a state of truthfulness. what strikes me this time is being a servant of the truth. What does it mean? And this might be a just a question that I have: what does it mean to serve the truth? To be a servant of the truth. I don't know that I have an answer for that. If you know me, I'll keep talking until something comes out that I like. Being a servant of truth, which we also have discussed here, if you've been with me for a little while, capital T, truth, that which is universal and undeniable, unless your head is buried in the sand. But this guy is lifting his heart, looking up, looking for whatever his connection to truth is, opening his heart, grounding his feet. Yeah, this is a guy I think. Hard to tell. But being a servant of the truth first means seeking it. First means trying to integrate truthfulness. And that doesn't mean Just the words you speak. Doesn't mean just avoiding even the smallest white lies. It means letting the truth lead you, letting truth lead you in all of your actions, in all of my actions. I'm gonna focus on myself right now, because that's a toughie. So as we start our day, as we step off the mat and into the world. Knowing that about the only things we can control are how we treat others and how we treat ourselves. Everything else is is is out of our direct control. First we seek, and then we serve. And one truth that I know for sure is that there is a light, a life in you. There is a light and a life in me, and we are both dwelling in that place. We are one. I'm gonna start by trying to serve that truth. And I bet a lot else will fall into place. Let me know what you think. The light that is in me bows to honors. So humbled to share it with the light that is you. Namaste. Thank you. Thank you for spending this time. It's a little early today. I have an early morning and a long day ahead. So I'm so grateful to be able to share and ground it here with you. Please take a moment to do all the things. Like, subscribe, share, leave comments, and of course, watch out for my podcast, Hello Friends with James Donegan. Episode two will be out Sunday, depending on when you're watching this. It might already be out. with Madipao who's a really cool musician, composer, yogi, healer of all stripes. So I think you'll enjoy my conversation with her. 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.