Latest / Ten-Minute Mornings / Wake Up Your Shoulders | 10-Minute Morning Yoga & a Curious Mind
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: Thank goodness it's time for yoga. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James, and this is your 10-minute mornings Friday flow. Please be sure to flow with me till the end. We'll pull a card, we'll set some intention together for the day. And of course, like, subscribe, share, do all the YouTube things so we can grow our community together. Come to stand at the top of your mat. Plant your feet firmly. Feel that energy of your feet pulling the mat gently apart. Give your shoulders a shrug up. Inhale, float your arms overhead. Exhale, just bring your hands to your heart. That's it. Do that twice more. Inhale, sweep the arms up. Feel a little stretch to the shoulders, lengthen the waist. Then exhale. Hands to the mat. This time we'll move on. Inhale, float the arms. Exhale, bow forward. Inhale, lengthen, look forward. Step back to a plank position. Top of a push-up. Wrap those elbows under. Look forward. Inhale. Exhale, lower your knees, your chest and your chin. Go propose. Facing dog. Feels really good this morning. Paddle out your heels, shake out your head. Check in with yourself. This is a nice barometer of how things are feeling for you this morning. Physically. Inhale. Exhale. Lift your right leg high. If you'd like, you can bend the knee and stack the hips. You know, lifting it high might look a little different than it does when you're warmer, but try to keep the right shoulder wrapping down so the heart is square. And then step your right foot all the way between your hands. I'm gonna come up onto my fingertips here, look forward, and then walk my hands along the left edge of my mat. Nice wide straddle and full. Inhale, lengthen. Feel the engagement in your feet. Hands catch the waist, rise all the way up, and then pivot that right foot for a warrior two. Look out beyond your arms. Relax your shoulders. Energize your fingertips. Sweep that left arm down and up. Come to Warrior One. Lift both arms, wrap the left shoulder blade under inhale. Excuse me. I hope you didn't hear that. Inhale. Exhale, warrior two. Let's do that again. Inhale, left arm, sweeps up. Look up. Exhale, keep it going, warrior two. Inhale, warrior one. Exhale, warrior two. Now peaceful warrior send the right arm back. Let's make a big circle here. Keep leaning back, but make a big circle with that right arm. Energize the fingertips back one more time. And this time. On your exhale, extended side angle. I'm bringing my right elbow to my right thigh, reaching my left fingertips up and over. Look up underneath your left arm. Wrap the right hip under. Inhale. Exhale, bring the left hand down, and then the right arm to the ceiling. Look. Your hands down to frame that right foot, lower the left knee, untuck the left toes, straighten the right leg and walk your hips all the way back so you're seated on that left heel. I'm gonna keep my right foot nice and flexed, but I'll do a micro bend in my right knee because they don't want to lock out. And then maybe you walk forward, maybe you hold the foot. Inhale. Exhale. I'm gonna walk those hands forward. Plant your palms. I'm gonna skip the vinyasa and just go right back to down dog split. So tuck the left toes, lift the left knee, right leg high to sky. Inhale. Exhale, set that right foot on the mat. Down dog split the left leg. Bend the knee, stack the hips, peel that hip open. Try to keep your heart square to the floor. Maybe make some circles through those joints. Feel a really nice stretch here through my left side of my low back, I guess. Kind of in the obliques. Now step your left foot all the way between your hands until your fingertips get nice and long. And then walk your hands along the right side of your mat. Inhale, lengthen. Exhale, bow. Inhale, lengthen, engage through the feet, hands to the waist, rise up, long spine. Maybe with that left foot to point forward, warrior two. Sweep the right arm down and up. Warrior one, inhale. Exhale, warrior two. Waking up those shoulders. Inhale, warrior one. Exhale, warrior two. Inhale, warrior one. Exhale, warrior two. Now we do the left arm, flip the left palm, reach it back, and just keep making a big circle. Follow that left thumb with your heart. Inhale, it sweeps back. Exhale, it sweeps down. Last time, inhale it sweeps back. This time, come forward for extended side angle. Look up underneath that right arm. Energize the right fingertips, the length from the right heel. Inhale. Exhale, bring the right hand down, left arm up, low revolved lunch. Look up. I'm using my right hand on the mat, like I'm trying to drag the mat to the space behind me, drawing my shoulder blades closer together. Inhale, exhale, bring the left hand down. Again, plant your palms, pick up the left knee, step the left foot back, down dog split. Inhale, and then downward facing dog. Set that left foot down. Pedal out your heels a little, shake out your head. Walk your feet forward to your hands. With soft knees. Roll yourself up to stand one vertebra at a time. Again, give the shoulders a nice little shrug up and back and down. Something a little different for our second round. Usually I repeat what we just did. This will be informed by it, but it won't be identical. Feel your feet on the floor. Inhale, float the arms. Exhale, bow. Inhale, lengthen. Step back, playing position. Look forward as you inhale. Chaturanga or yeast chestin. Upward facing dog or cobra. And downward facing dog. Down dog split the right leg. Bend the knee and stack the hips. If you want to flip your dog, come to wild things. Step the right foot all the way over. Exhale back to your down knock split. Inhale. Exhale, runners lunge. Inhale, look forward. Exhale, wide legged forward, fold facing your left. And bow. Press down, rise up. Inhale. Exhale, warrior two. Inhale, warrior one. This will be different. Exhale, interlace fingers behind your back. Inhale, lengthen the right leg, open your heart. Exhale, humble warrior, rebend the right knee and fold inside the right thigh if you can. Nice back stretch. All the way up. Warrior one, release the hands. Warrior two, exhale. Inhale, peaceful warrior. This time right away, I'm gonna cartwheel my left hand all the way down to the mat. Low revolve lunge, look up, inhale, exhale, right hand down. Inhale, float that right foot back, three legged plank. Exhale, lower halfway, three-point chitaranga. Upward facing dog. Inhale. Downward facing dog. Exhale. Down dog, split the left leg. Peel that left hip open. Maybe flip out. I'm trying to get the ball of my left foot in line with my hip. And then get the ball of the right foot onto the mat. Open up that chest. Inhale. Exhale. Bring it back. Down dog split. Inhale here. Exhale, runners, lunge. Look forward. Inhale. Exhale. Walk along the right side of your mat. Lengthen. And fold. Press down, rise up. Inhale. Warrior two. Exhale. Warrior one. Exhale. Interlace fingers low behind your back. Lengthen the left leg. Open the heart. Inhaling. Exhale, humble warrior. Stop where you need to stop. In the full expression of this pose, the crown of the head is on the mat. And then release that warrior one. Inhale. Warrior two. Exhale. Peaceful warrior. Flip that left foam. Then cartwheel the right hand all the way down. Left arm goes to the ceiling. Inhale. Exhale the left hand down. Inhale, flip the left foot. Exhale, lower halfway. Inhale, lift your heart. Exhale, hips up and back, downward facing dog. Inhale. Exhale, inhale, step or float. Up of mat. Exhale, bow. Press down, rise up, inhaling. Exhale. pumping a little bit. Feel my heart rate a little bit. It's a nice way to start the day. Maybe you take a moment of shavasana while I pull a card. Maybe you come to a comfortable seat. And if you decide you want to leave, hit like and subscribe. And leave comments. little inspiration for how we like to step into the day. How about this one? It's a headstand, specifically an L shaped headstand, the self. When your mind is balanced, you abide in your true nature. I think I can only really speak for Western culture, but a lot of times people seem to want to separate their mind from their spirituality. That to have faith in a higher power, whatever label you choose to give that higher power, to have faith in that higher power means turning off your brain, means stopping asking questions. Which means your mind is out of balance. Whatever if you believe that there is a higher power, I do. But even if you don't, minds were made to think, minds were made to question. What makes the human mind unique is that we tell stories and we make sense of the world around us. And how are you going to make sense if you just blindly accept what anyone tells you? That's not faith. That's a cult. Sorry, is that harsh? But it is. unquestioning allegiance to a leader or to an idea. Instead, Know that yourself, your truest self, can only hope to come forth if your mind is balanced, if you found a place that stasis, homeostasis, how they call it, where You're s confident in what you know, and you're also com comfortable questioning, having holes poked, maybe, so that you can then question further and come back to a place where you have peace. Curious what you think about that. The light that is in bows to and honors the light that is in you. Namaste. Thank you as always for your time and your practice and for spending any bit of time here with me. Please be sure to like and subscribe and share and comment. And look for me on social media. I'm on Instagram Dailyflow.yoga over there. And on TikTok. I think it's the same thing. I don't know. And as I mentioned before, my new podcast, Hello Friends with James Donegan, will launch Sunday, October 4th, with my first episode. I was editing it last night, and I think it's pretty exciting stuff. I'll post some a preview clip maybe to the channel before it comes out. Have a wonderful day. And whatever you choose to do, bring your false self. Because that's the self we care about. 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.