Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Strength, Balance, and Energy
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. 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. Hello friends, good morning. Welcome to this daily flow 10 minute mornings practice. My name is James, this is Max. In 10 minutes we'll wake up, get moving and fire everything up from the inside to start our day. So let's get started, good boy. Come to downward facing dog. Plant your feet, or sorry, plant your hands a little wider than your shoulders. Wrap those elbows under, your hips. Roll yourself forward to plank. So for down dog, you want your shoulders just a little forward of your wrist when you come to plank. And so that then when you send your hips up and back, you've set up a nice length. It's okay if your heels don't come to the floor, but you're feeling a gentle lift of the kneecaps and start to find your back bend here. The heart is traveling back towards the thighs. Inhale, roll forward to plank. This time release your knees, send your hips to your heels. Just kind of getting the spine moving this morning. Inhale, roll forward to plank, lift the knees. Exhale, down dog. Again, like that, inhale forward. Exhale, lower knees, hips to heels. Inhale to flank, downward facing dog. Breathe about five breaths here. Just feel the breath moving in your body. Again, you might think about things like your ⁓ heels disappearing behind your ankles, your heart pulling back to your thighs. Open up that heart space. Pick up your right heel. So I'm still have the ball of my right foot on the floor, but really energized down into the left leg, the left leg and then use that energy to the right foot forward. Come up, Warrior One. ⁓ the back heel down, ⁓ the arms up. Feel like the four corners of the right foot are pushing the mat away, but then bend your knee into that feeling. ⁓ up between your hands. Inhale. Exhale, open out, Warrior Two. Flying warrior, straighten the right leg and then adjust so that your heels track in, your toes track out. Bend your knees deeply, cactus the elbows, goddess squat. Inhale, rise up. Exhale, cactus the elbows. We're really activating those legs, the outer thighs. Inhale, rise. Exhale, bend. Come back up, rotate that right foot, Warrior II. Peaceful Warrior. Extended Side Angle Pose. trying to get my right hand down to the pinky side of my right foot. Now if it doesn't reach, you can bring the elbow to the thigh, or if you have a yoga block, you can put it up on the yoga block. And energize that left arm so you're straightening through the left fingertips. Look up underneath the left hand. Inhale. Exhale, bring your left hand down and then start to lengthen through the right leg for pyramid pose. Now if you need to hop the back foot in a few inches, feel free, but do your best to get your right leg nice and straight. And then maybe walk your hands a little further back. Fingertips facing the back of your mat. Inhale. Exhale. Re-bend the right knee. Hands come to frame the right foot. Step that foot back plank position. Inhale. Bend your elbows, pull your heart forward, Chaturanga. Upward facing dog, roll over your toes. downward facing dog. Getting a little pedal out of the heels. Shake out your head. Now start to anchor down in the right foot by lifting the ball of the left foot and engaging the right quadricep. Inhale and then use the strength of the right leg to step the left foot forward. Warrior one, back foot spirals down. Heart is square to the front space. Again, the left foot is pushing the floor forward, but I'm bending my knee into that pushing forward. So that sends that energy traveling up into my hip space. Breathe, inhale. Exhale, Warrior II. Shoulder blades draw together. You feel the pinky edge of the right foot, a little lift in the inner instep of the right foot. Then we take that flying Warrior, float the arms and then just sort of rotate your feet. Adjust so that toes point out, heels come in. Cactus the elbows, bend the knees. Inhale, rise up. Exhale, Goddess. Inhale, Exhale, goddess. Activating that back body. Inhale, flying warrior, and then set up your warrior too. Peaceful Warrior. Extended side angle pose left arm goes forward first and then down and Then try to really energize to that right arm and then look up underneath the right arm So these poses are open twists You're you're still spiraling your rib cage Exhale, bring that right hand down, start to energize the left leg for your pyramid pose. Take your time. None of us is perfectly symmetrical. In fact, many folks, myself included, will be a little tighter on whatever the non-dominant side is for most of us. That's the left. Breathe and then maybe if it feels good, you walk your hands a little further back. So you're bowing a little more over the thigh. Slow, steady breaths. And then re-bend the left knee, hands frame the left foot. Step back to your plank, inhale. Elbows bend, heart comes forward, quadriceps engaged. Chaturanga. Upward facing dog. Downward facing dog. Bend your knees, pull your chest back to your thighs. Look out beyond your hands, energize your fingertips, engage your arms, see if you can float forward. Then inhale flat back. Exhale bow, inhale root to rise. Our first mountain pose, already six minutes in. We're gonna flow all of that and add some progressions. Of course, everything is optional. Inhale, close the arms. Exhale, big bow. Long spine, you might bring your hands to your shins. Anchor down, float back. Chaturanga. Upward facing. Of course, you can always step back. Downward facing dog. Engage the left leg so you can step the right foot forward. Come up to your Warrior I. Inhale. Exhale, Warrior II. Flying warrior, set up your feet. One goddess squat. Flying warrior, warrior two. Peaceful warrior. Come to your extended side angle pose. I'm gonna bring my right hand to my right ankle. Now look down at that right foot. Shift weight to the right foot, step the left foot forward. Now shift weight to the left foot. Come up, bring the right knee. Bring the right leg up with you for your tree pose. Energize foot into thigh, thigh into foot. Stay here or right piece fingers to right big toe. You're using the muscles of the leg to get the leg high. You're engaging the left leg. Maybe you straighten the right leg. Then maybe you open it out. Breathe. Big step back, Warrior I. Hands frame that right foot, left foot, apologies, left foot is forward now, take your vinyasa. Do all of that on the other side. Take a breath. Engage the right leg in order to step the left foot forward. Rise up, Warrior I. Inhale. How you doing? Exhale, Warrior II. Flying Warrior, adjust your feet. One goddess squat. Flying Warrior, Warrior Two. Peaceful Warrior, Extended Side Angle A. So my left hand is on the pinky side of my left foot and I'm trying to get my left ankle. Then look down at that left foot, float the right foot until they're parallel. Shift your weight into the big toe side of the right foot. Rise up and carry that left ankle with you. Plant your tree. Breathe. So this is a great place to stay. Or maybe you keep the right leg engaged. You use the strength of the left leg to get that knee nice and high. So then your left piece fingers can capture the left big toe. And if you have that, you can start to straighten the leg and keep it bent. Remember, we're trying to actively stay tall here. Sweep that leg back, open up. Warrior I. Hands come to frame the right foot. Take a vinyasa, if you'd like. and then release your knees down to the mat. Have a seat. Ending our practice as we always do, it's just a moment, a moment to reflect on what we've just done, what we've given ourselves for the day, and to set intention as the day unfolds before us. How will you arrive? How will you treat others? How will you treat yourself? The light that is in me bows to honors and is so, so grateful for the light that is in you. Namaste.