Latest / Ten-Minute Mornings / Find Your Balance: A 10-Minute Morning Yoga Escape
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: just 10 minutes. You'll open, breathe, stretch, strengthen, and ground, no matter what your ground might be. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James and for the second and final day I am here in the paradise. here but by the time you see this I'll probably be back in New York City. So let's take this time to live one last little moment of fantasy paradise together. Come to all fours. Feel the surface beneath you. This surface of mine is sandy and it's a little dirty and a little gritty and I'm just sinking myself into it. So be curious about this texture. The Temperature, the quality of the surface on which you find yourself and then find a cow pose. Tuck the toes, lift the heart forward as you inhale. Exhale, untuck the toes, deeply round the spine. Inhale, cow. Exhale cat. One more time inhaling. And exhaling. Step back to your plank position, top of a push-up. Find your downward facing dog. Again, adjust. Good to see me covered in sand today. Feel the grip of your finger pads, a little lift of the wrist, wrap the elbows under. Inhaling. Exhaling. Inhale, right leg high to sky. Down dog split. Step the right foot all the way between your hands. If it doesn't make it, just noodle it up and come up to a one. spiraling the back heel down, energizing the pinky edge of that left foot as you deepen your lunge. Lift your heart, look up, inhale. Exhale, interlace your fingers low behind you. Straighten your right leg, open your heart as you inhale. Humble warrior, bend the right knee deeply, hinge forward. Crown of head is yearning for the floor, the mat or the sand. Take a breath. Bring your chest level to the mat. Keep your fingers interlaced. Look forward. Warrior three. Press down at the instep of the right foot. Float the left one. Inhaling. Exhale. Warrior two. Big step back with that left foot. Open your arms out nice and wide. Peaceful warrior. Flip the right palm inhale. Exhale, right elbow to right thigh, left fingertips, reach for the front of your space. Look underneath your left arm. A very gentle side angle pose because we're gonna flow this a little bit. So inhale, peaceful, warrior, flip the right palm. Exhale, side angle. One more time, inhale, peaceful. Reverse warrior. This time as you exhale, cartwheel your hands back down to frame that right foot. Step back, plank position, top of a push-up. Lower halfway chattaranga or knees-chest-chin. Gobra or up dog. And downward facing dog. Paddle out your heels, shake out your head, see how things are feeling. Then down dog, split the left leg. Inhale. Exhale, step the left foot all the way between your hands and then rise up to your warrior one. Back heel spirals down, float the arms, energize the pinky edge of both feet, wrap the right shoulder blade under, look up. Inhale. Exhale, interlace fingers low behind. Straighten your left leg, open your heart. As you rebend the left knee. Humble warrior, pull your heart forward. And maybe you stop pretty high. Maybe you bow. Maybe knuckles start to scrape the sky or the ceiling. Reach the crown of your head, your arms, or the mat or the floor, or the sand. Inhale. Exhale. Lift your heart. Look forward. Keep those palms or those knuckles pulling you back as you shift to your warrior three. Inhale. Exhale, step back with the right foot. Open out warrior two. Find your feet. Adjust if you need to. Peaceful warrior inhale. This very modified extended side angle. Not very modified. Maybe this is where you like to take it all the time, and that's fine. Energize the right fingertips. Look up underneath the right arm. The alignment is always more important than how deep you are. Peaceful warrior. Extended side ankle. Exhale. Peaceful. Exhale, carwheel your hands down to frame that left foot. Step back and take your vinyasa. Inhaling. Exhale lower. Inhale, lift to the heart. Exhale. Just breathe. Inhale. Exhale. Bend your knees look forward. Step one float. The top of your mat. And fold. Reverse swan dive root to rise. Inhale. Exhale. Mount and pose. We'll add on a little bit. Inhale, float the arms. Exhale, fold. Inhale, lengthen, prepare. Exhale, chhataranga. Inhale, upward facing. Exhale. Downward facing dog. Down dog, split the right leg. Step the right foot between the hands. Rise up. Warrior one. Inhale. Exhale, interlace fingers low behind you. Get a mouthful of sand. Straighten your right leg, open your heart inhale. Humble warrior. Exhale. Look forward inhale. Warrior three. Exhale. Now can you keep those fingers interlaced? Rise up, float the left knee, come into a figure four chair. If you need to let go of the hands, let go of the hands. Nice stretch of the outer thigh. It's like pigeon. Then press down that right foot. Step back. Peaceful warrior, inhale. Extended side angle. Exhale, stay here. Half moon pose. Press down to the right foot, float the left one. If that's too much, you can always take triangle pose with both feet on the floor. Inhale. Listen carefully. Step that left foot back. Set your left hand down, right arm to the ceiling, low revolved lunge. Maybe side plank, step the right foot back. Inhale. Exhale, chaturanga. Inhale, upward facing dog. Exhale, downward facing dog. Down dog, split the left leg, inhale. Exhale, step the foot between the hands. Rise up, warrior one. Inhale. Exhale, interlace, fingers low behind. Straighten the left leg, open your heart, inhale. Exhale, humble warrior. Fold forward. Inhale, look forward. Exhale, warrior three. Instep of the left foot is active. Come up, float that right knee. Figure four chair. Sit low if you can. Or sit as low as you can, I guess, is a better thing to say. Press down the left foot, float the right one, step back, warrior two. Peaceful warrior. Extended side angle pose. Now just keep that left hand going forward, float the right foot. Wrap that left hip under. Inhale. Exhale. Bend the left knee. Set the right hand down. Low revolved lunge. Stay here. Or side plank. Step the left foot back. Lift the hips nice and high. Inhale. Exhale. Takes your vignettes. I just realized I'm on a hill on a slope. Such as it is. Take a breath. On your next inhale, step or float to the top of your mat. Exhale, bow, press down, rise up, inhale, mountain pose, exhale. Come to sit. Any comfortable seat. Wrapping your palms over your knees, lift your heart as you inhale. Exhale, round your spine. Inhale, lift the heart. Exhale, hands to prayer at heart center. Taking a pause before you step out of your moment of paradise. Really, our time on the mat is this. Is a vacation. is a chance to be removed from the chaos of the world and find a space of quiet and beautiful calm. So right now, a moment of gratitude for this few these few minutes together. And as you decide to step in the day, decide what you will bring with you. 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. Please take a moment to like, share, subscribe, comment, do all of the YouTube things, and check in. This Wednesday morning I'll be back live from my living room, finding a moment of paradise in the middle of busy New York City. Thank you for spending this part of your day 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.