Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Stiff, Tired Days
Transcript
- James: Woke up feeling stiff, tired, or just not in the mood. Well, you came to the right place. Hello, friends, welcome to your daily flow. 10-minute mornings practice. And in 10 minutes, I think we can change all that together. Of course, be sure to practice till the end so we can ⁓ draw our cards, set some intention for the day, and be sure to hit like and subscribe on your way out. Thanks. Come to stand at the top of your mat, step your feet together. 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: Give your shoulders a nice shrug up and back and down. Energize into your fingertips and into your feet. So really feel the full extent of your limbs. Take a deep inhale. And exhale. Inhale, floats the arms overhead. Interlace the fingers, but keep the index fingers pointing towards the ceiling. Now my biceps are alongside my ears, but for some folks it might mean it's a little more out front if your shoulders are feeling tight. Firm your feet, lengthen your waist, and feel like there's a clear line up from the arches of your feet through the inseam of your legs, through the pelvic floor, through the center of the belly, heart, and lungs. Look up, inhale. Exhale, take a side bend over to your right. Try to keep your hips static so you're staying super engaged in your legs and just open the upper body. Wrap the right shoulder blade under, look underneath your left arm. Inhale. Exhale. Rise up and just go the other way. So Index fingers pointing to 11 or 10 o'clock. Keep the legs engaged, keep the feet firm. So you're not sticking your hip way out. Instead, you're just lengthening the right side of your body. Look underneath your right arm. Inhale. Exhale. Inhale, rise up, separate your hands. Exhale, bow forward like a swan dive. Find a long spine. And then bow again. Hands to shins. Thou again. One last time. I have a little bit of a bend in my knees. Still taking time to warm up that back and those hamstrings. Plant your hands, bend your knees as much as you need, and step back to a plank position, top of a push-up. Inhale. Exhale, lower your knees, your chest, and your chin. Cobra pose, press down the abdomen, pull the heart forward. Let's tap back to a child's pose. Untuck the toes, keep the knees together, lengthen through your waist. Come forward to all fours. With the right knee ⁓ anchored down, extend the left leg back. Inhale. Exhale, bring the knee to the nose. Add the arm if you'd like, right arm forward, inhale. Exhale, wrap everything under. One more time. Inhale. Exhale. Inhale, set the right hand on the floor, and then flip the left arm to the ceiling. See if you can keep that left foot floated. Look up, roll out the left wrist. We're coming up for gate, so rise up, ⁓ flex that left foot, and then the left hand comes to the left shin. Still side-bending, reach that right arm up and over, look under the right arm inhale. Exhale, cartwheel hands to the top of the mat. Tuck those left toes and then down dog split the right leg. Flex the right foot. Let it pull you up and back. Inhale. Exhale. Step the right foot between the hands. Lower the left knee down. Untuck the toes. Press it lunge. You can interlace fingers on top of the thigh or float the arms. Maybe roll the wrist out. Wrap those shoulder blades under, lift the heart by grounding more into the mat. Inhale. Exhale, bring the left hand to the floor, right arm to the ceiling. I'm gonna peel that right hip open a little bit. Come to the blade edge of the right foot. Exhale, release all of that. Hands come to frame the right foot. Step back to your plank. Inhale, and then lower knees, chest and chin. Cobra pose. And this time let's go to your down dog. Tuck the toes, hips high to sky. Pedal out heel, shake out head. Remember your biceps are alongside your ears. If you feel stiff here, if you're rounding your back a lot, just bend your knees and see if you can pull your heart back to your thighs. Relax the neck, energize the finger pads. And then maybe over time you start to feel your thighs pressing towards the wall behind you. Roll yourself forward to plank and lower the right knee. ⁓ apologies, lower the left knee onto the mat. First time, just float the right foot as you inhale. And think about really trying to connect the knee to the nose. Really try to connect. It's a big rounding. Add the arm if you'd like. Left arm forward. Inhale. Exhale, wrap it under. Really think about finding the length of your spine here and then really really rounding it so you can feel a stretch through the low ribs. And then extend, set the left hand down, maybe keep the right foot floated as you flip. Just a little rollout. Take a breath. Come all the way up. Right heel to the floor. Gate pose. Look up underneath that left arm. Inhale. Exhale. Cartwheel your hands back to the top of the mat. Step that right foot back. Down dog, split the left leg. Feel a big stretch. Feel like that left leg is actually pulling you up and back. And then step the left foot between the hands, lower the right knee down and untuck the right toes. Interlace fingers on top of the thigh. If that feels good, maybe float the arms. Look up. Inhale. Exhale, bring the right hand to the floor, left hand to the inside of the left thigh, and just peel that left hip open and also guide it forward. Take a breath. ⁓ Let's take a vinyasa. Plant that left foot, plant the left hand, step back to plank. Inhale. Exhale, lower knees, chest and chin. Slightly higher cobra, maybe. And then tuck your toes for downward facing talk. Inhale. Exhale. Bend your knees. Pull your heart back. And then step forward on an exhale. Find a flat back. Bow deeply. Press down through the feet, reverse swan dive, inhaling, mountain pose. We'll do a flowy round, dialing everything up just a little bit. You can go to those last versions if you'd like. Inhale, floats the arms. Exhale, bow forward. Find your flat back. I'm still gonna step back to plank. Exhale. Pause for an inhale. Knees, chest, or chattaranga. Upward facing dog or koga. Yeah. Down dog, split the right leg. Step the right foot between the hands. Come up to a high lunge. Inhale. Exhale. Bring the left hand to the floor, right arm to the ceiling. Stay here. Or side plank, which is replacing that gait pose. Look up. Inhale. Exhale. Right foot comes all the way back. Warrior two. Big stretch. Straighten the right leg or big transition. Triangle pose. Exhale, come to warrior one. And then take a flow. Big step back. Move through vinyasa if you'd like. Skip it. If you'd rather breathe no matter what. Down dog split the left leg. Inhale. Exhale. Step it forward. Rise up. High lunge. Bring the right hand to the floor. Left arm to the ceiling. Totally fine to stay here. Or energize that right hand, float the left foot back. Lift your hips high. Inhaling. Exhale. Step the left foot all the way up. Rise up. Warrior two. Energize the left foot. Triangle. Rebend the left knee, Warrior 1. Take your vinyasa. Open the heart. Pike the hips. Inhale. Exhale, bend the knees, look forward. Inhale, step or float. Top of mat. Exhale, bow. Inhale, root to rise. Nothing for us. Stay standing if you'd like, maybe a hand on your heart and one on your stomach, or come to a seat. As we pause to set a little intention and just ask for a little bit of inspiration, knowing we'll find inspiration in whatever it is that happens to come up. Say this one. The shape is down, dog. Healing. Resolve the past to free the present. Themes like this come up so much in yoga in general, being present, being in the now, being in the moment. Specifically in this case though, resolving the past to free the present. What does that mean? Well, you're the only one who can say what it means to you. But this is a nice opportunity to think of a time, of a moment, when you felt anger, resentment, judgment, shame. And as you reflect on that time. Counsel that version of yourself. Just like you would to a child who's feeling anger, fear, resentment, or shame. Let them know they are loved. Let them know they are safe. And let them know that that's over. And if If it seems they have harmed someone else, then you would say, Well let's call them. Let's say you're sorry. Maybe do that. Let me know if this is helpful. It is for me. Thinking about it a lot today. Have a great day. Namaste.