Latest / Ten-Minute Mornings / Stay Grounded When Plans Change | 10-Minute Morning Yoga
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: technical frustrations have already got you down. You've come to the right place. Hello friends. Welcome to your daily flow 10 minute mornings practice where we practice a little bit of yoga for the real world. Come to stand at the top of your mat. Watch till the end. We'll pull a card. We'll set intention. But right now, let's just ground. Feel your feet on the floor. I obviously need this right now. Give your shoulders a shrug up and back. Close your eyes and be present with that which is staple. Your connection to the mat and this breath in this body. Together we take a deep inhale and exhale. Inhale floats the arms overhead. Exhale, bow forward. With a micro bend in your knees, pull your heart forward, lengthen a lot, inhale. As you exhale, see if you can press your belly onto your thighs. My knees are actually very bent right now. And then bend your knees, roll your shoulders up to stand. Inhale, float the arms. Exhale bow. We're just gonna do that again. Inhale, lengthen. Exhale. Belly to thighs. Bend your knees as much as you need to feel that. Stay grounded in the feet. Roll up one vertebrae at a time. Inhale floats the arms. Exhale, bow. We'll move on this time. Find your long spine. Step your left foot back. Release your left knee down. Coming to your crescent lunge. And energize down into the top of that left foot. Energize down into the four corners of the right. Wrap your shoulder blades under, lift your heart. Inhale. Exhale. Inhale here, exhale, set your hands on the mat. Tuck the left toes and lift the left knee. And then as you push the floor away with your fingertips, down dogs split the right leg. Maybe bend the knee and step the hips. Make circles through those joints, big or small. And then step the right foot all the way forward. Rise up to a high lunge. Open out to a warrior too. Straight in the right leg as you inhale. Triangle pose, left hip back, right arm forward. Nice stretch in that inner thigh. In its early days, so don't feel like you have to do your deepest, fanciest stretch or expression of this shape. Look up at your left thumb. Maybe keep that right hip wrapping under. Inhale. Exhale. Our ear two. Cartwheel your hands to frame the right foot and step the left foot forward. Inhale, lengthen spine. Exhale, bow. Press down to the feet. Reverse your swantife, rise up, inhale. And then right away exhale, bow forward. Inhale, lengthen. Step the right foot back, release the right knee down, untuck the right toes. Energize the top of that right foot. Maybe interlace fingers on top of the left thigh. Feel that pressing down in your points of contact with the mat. Remember, rely on that, which is stable. One thing that's not stable I can see is my YouTube connection. We just have to take things as they come. Inhale. Exhale. One more inhale. Exhale. Set your hands on the floor. Tuck the right toes and lift the right knee. And then down dogs flip the left leg goes up. Bend the knees, tack the In order to step the left foot between my hands, I have to energize the right foot and then really round my spine. Think about bringing that knee to my nose. And it's that in the spine gives me space to get the left foot forward and then rise up to your high lunge. Nice and grounded in those feet. Inhale. Exhale, warrior two. Inhale, straighten the left leg. Exhale. Triangle pose, right hip goes back, left arm forward and down. Left thigh is turning counterclockwise, both thighs are turning counterclockwise. So external rotation. Inhale. Exhale back to your warrior two. And then cartwheel your hands down and step the right foot forward. Exhale. Inhale, lengthen. Exhale, bow. Press down, rise up, inhale. Exhale, mountain pose. We'll add on a little bit. Inhale, float the arms. Exhale, bow. Inhale, lengthen. Step the left foot back, release the left knee down. Untuck those left toes. This way, maybe float the arms. Or keep them on the thigh. Inhale. Exhale, hands come to frame the right foot, tuck the left toes. Down dog, split the right leg. Inhale. Exhale, step the right foot between the hands. Rise up. Warrior two, cartwheel yourself open. Straighten the right leg. Inhale. Triangle or half moon as you exhale. Pause for your inhale. Nice soft landing as you exhale. Peaceful warrior. Inhale. Extended side angle pose. I'm going to bring my right hand to the pinky side of my right foot. Left fingertips reach forward. Inhale. Exhale, bring that left hand down, straighten the right leg, pure mid-pose, and then shift forward, standing, split. I know, didn't see that coming. Feel the ball of the right foot pushing the mat forward. How high your left foot is is less important than the energy you feel traveling through it. Inhale. Exhale, set that left foot down. Lengthen your spine. Bow deeply. Root down, rise up, inhale. Exhale, mountain pose. Inhale, float the arms. We'll do it on the other side. Exhale, bow. Stay grounded. Feel your feet. Inhale, lengthen. Exhale, step the right foot back and release the right knee down. Untuck the toes, float the arms. Inhale. Exhale, hands to the mat. Tuck the right toes. Down dogs, flip the left leg, big stretch up and back. Inhale. Exhale, step the left foot all the way forward. Spiral the right heel down, car wheel up warrior two. Straighten the left leg. Triangle or half move. Take your breath. Inhale. Exhale, nice soft landing warrior two. Peaceful warrior. Extended side angle pose. Lengthen through that right side body. Look up underneath your right arm inhale. Exhale that right hand down and energize straighten the left leg. If you have to hop the right foot in a bit, or if your leg doesn't go all the way straight, that's okay. Shift forward, look forward, standing split. Breathe. Inhale. Exhale. Step the feet together. Fold deeply. Rise up. Inhale. Mountain pose. Exhale. Separate your feet nice and wide. Reach your arms forward. Tuck your tailbone lower down. Release your hips to the mat. My favorite boat. Look out beyond the toes. Try to get your chest closer to your thighs. Take a breath. Lower down five, four, three, two, as you arrive on your back. Plant your feet. Think about your ankles being right under your knees. Energize down into the feet. You might give the toes a wiggle. So you feel the ball of the foot and then lift up your hips. Interlace your fingers underneath you. Walk your shoulder blades together. Soften the glutes. Energize the feet. Feel how that recruits the legs. Inhale. Exhale lower down. Cocoon in knees to forehead, forehead to knees, round your spine, and then come to set. Nice. Let's pull a card. Set a little grounding intention for the day. And ooh, ego. Beyond ego, the self calmly endures. And the shape is a wide-legged forward fold. Beyond ego, the self calmly endures. I'm not sure if we've had this card before. But In yoga terms, the ego is really the thinking mind, the part of you. That thinks it's you. That part of you that says, I can't control my thoughts. That part of you that says, I don't have time for this. That's your ego. That's your thinking mind. Making stories. Our ego's job is to make stories, to make sense of the world. And to a certain degree, that's really helpful. We need to make sense of the world. More importantly, if we recognize what that egoic mind is doing. If we set it to the side, we say thank you, please and thank you, then what is left? Your deepest, as I always say, capital S self. Part of you that really is you, the part of you that doesn't think, the part of you that is beyond things like material bodies, material things, the part of you that is beyond. Gender that is beyond any physical expression. It is the part of you that is you. And truth be told, it's the part of you that is me, and the part of me that is you. It is our little slice of whatever name you give to the oneness. The light that is in me bows to and honors the light that is in you. When I'm in that space in me and you are in that space in you, we are one. Do you believe it? I do. Let me know. Namaste. Thank you so much for spending this time. If you tried to come live on YouTube, I apologize, but I'll get this video uploaded real quick. So if you're seeing it, then thank you. Have a great day. Thanks for spending this part of it with me. 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.