Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Energy | Full-Body Wake-Up Flow
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: Did you wake up feeling a little stiff, a little sleepy, and in need of some energy? Well, join me on the mat. Join me on the mat for this 10-minute yoga practice, and we'll do something about all that. Hello friends, welcome to your daily flow 10-minute mornings practice. My name is James. be sure to practice till the end. We'll pull a card together, set some intention for the day, and of course, hit that like and subscribe. All right, come to all fours. Starting off with some simple cat and cow wrist creases parallel to the top edge of the mat. Wrap those elbows under. So big external rotation of the biceps. Pull your heart forward, tuck your toes. Draw your shoulder blades together. Think about using the mat to lengthen your spine. Inhale. Exhale, untuck the toes deeply round. Go really slowly. See if you can find. Space between every vertebra. So really wrap that tailbone under. Things a big pelvic tilt down. Tuck the chin. Maybe even shake out the head. And then come back to your cow. Lengthen. Inhale. Exhale round. Inhale like them. Exhale round. Step back to a plank. So bring your shoulders a little forward of your wrist. Fuel energy into the knuckles and the finger pads, and then step back. Inhale, exhale, lower your knees, your chest, and your chin. Cobra pose, press down the belly, pull the heart forward, and then tuck the toes, hips high, downward facing dog. Bend your knees quite a bit. I feel like I'm pushing the mat forward into my fingertips, into the pads of the base of my fingers, into the knuckle between the thumb and index finger. Gripping the mat. Look up at the navel. Nice big stretch here, really. Inhale. Exhale. Roll yourself forward to plank. Release your knees onto the mat. Extend your right arm forward, your left foot back. Get nice and long. Inhale. Exhale, knee to elbow. Inhale, lengthen. Set the right hand down. Step the left foot back. Now take the left arm to the ceiling in a supported side plank. Maybe give that wrist a little rollout. Keep connected in the right knee. Come all the way up for a gait pose. Flex that left foot to the ceiling. Left hand, left shin, reach the right arm over. Look up underneath your right arm. Inhale. Exhale. Cartwheel your hands all the way back to the top of the mat. Left toes are tucked, push the floor away, down dog split the right leg. I'm keeping this knee bent and I'm peeling my hip open, making some circles through the ankle and the hip. And then step the right foot all the way outside the right hand. Big step forward. Release the left knee down. Think about pulling the heart forward. And then bring the right hand to the right thigh. Look up over your right shoulder. Nice twist. Push that thigh forward. Look. And then we'll let it go. Set that right hand down. Tuck the left toes, lift the left knee. Now if you want a little core activation, can you hug that right knee into your right shoulder and pick up the right foot? And then down dog split. Step the right foot between the hands. Boop, boop, boop, noodle it up. Come up to a high lunge. You can keep the fingers interlaced on top of the thigh if you'd like, or float the arms. Maybe again, roll those wrists out a little bit. Feels nice. Straighten the right leg, get nice and long. Inhale. Exhale, bend deeply into the lunge. Inhale, push the floor down, lengthen. Exhale, bend. One more. Inhale. Exhale, this time bring your hands to the mat. Inhale, steps back to plank. Exhale, lower your knees, your chest, and your chin. Inhale. Cobra. Exhale. Downward facing dog. Again, feel like this is a stretch. So you're tucking the tailbone under, you're lengthening your spine, you're pushing into the fronts of your hands, which takes pressure off the wrist. When say pushing, I don't mean with intensity. I just mean that's where your energy is. Come forward your quadruped to all fours. Extend the left arm forward, flip the right foot back. Inhale. Exhale, knee to elbow. Inhale, lengthen. Set that left hand down. Step the right foot back and then the right arm to the ceiling. Maybe get that right wrist a nice roll, supported side plank. Stay rooted in the left knee. Come all the way up. Now flex that right foot to the ceiling, right hand, right shin, reach the left arm up and over, stretch through those left ribs, inhale. Car wheel the hands back to the top of the mat. That right foot is stepped back, so down dog, split the left leg, keep the knee bent, make little circles. Make big circles. Do what feels good in your body. And then come to that lizard step to the left foot. All the way outside the left hand, pull the heart forward and then lower the right knee, untuck the right toes. All that nice length, energizing into the left foot is a nice stretch in the inner thigh. Left hand, left thigh. Take your twist. Open up. Look up. release that. Tuck the right toes, lift the right knee. Now if you wanna step back to your down dog split, that's fine. Or hog that knee in nice and high. Pick up the foot, carve out the belly, and then their down dog split. Just a little extra core love. Step the left foot all the way between the hands if it doesn't make it. Noodle it forward, rise up to your high lunge. Again, you're welcome to keep fingers interlaced. On top of the thigh here, you're welcome to float the arms. So this is the energy part. This is the part that feels a little like a workout. But if you're moving with your breath, we're just activating the legs. That's it. So energize, straighten the left leg, inhale, exhale. Come a little deeper. Inhale, lengthen. Keep energy in the feet. Exhale, bend. Push the floor down, inhale. This time as you exhale, hands come down all the way down to the mat. Inhale to flank. Exhale, take your vinyasa, maybe chattaranga this time. Facing or cobra and downward facing dog. Down dog, split the right leg. Step the foot between the hands. High lunge. Lower the left knee down. Bring your left hand to the mat, right arm to the ceiling. Reach the right hand back. See if it finds the left foot or the left ankle. If it doesn't, you can still reach towards it. But if you have it, you get a nice little quad stretch. Inhale. Exhale, release that. Plant the right hand, tuck the left toe. It's down dog split the right leg. Inhale. Exhale, step it outside the hand, right hand. Pull the heart forward. Nice stretch. And then back to your down dog split. Take a vinyasa. Forward to plank, maybe three-legged plank. Upward facing. Downward facing dog. Down dog split the left leg. Big step forward. Runners lunge. Rise up, high lunge, lower the right knee down. Right hand to the mat, left arm to the ceiling. Reach the left hand back, maybe capture that right foot. Nice quad stretch, hip flexor stretch. Inhale. Exhale, bring it back down. Down dog, split the left leg. Runner's lun or sorry, lizard lunge. Pull the heart forward. And your down dog split. Then your vinyasa. Any of it seems like too much, then you're right. So you find your expression of these shapes in your breath. All right. Step the right foot outside the right hand. Step the left foot outside the left hand. Walas in the squat. You're more than welcome to sit up on something. You can also be really high here. You don't have to come all the way down. But what you don't want to do is dump into the hips. That put pressure on my knees. That didn't feel good. So energize into the feet. Feel that lifting up of the pelvic floor. Take a breath. Reach your arms forward. We're coming to a boat. Lower down. Get there somehow. I know. Look out beyond the toes. Lower to a half bone. Hold here. Soften your jaw. Exhale back to your boat. This time we'll lower all the way down. Five, four, three, two, and release. Plant your feet flat on the floor. Energize through the feet, lift the hips, wrap the shoulder blades under bridge pose. See if you can keep a softness of the glutes. Put energy in the feet. Wrap the shoulder blades together. Interlace your fingers. Nice big stretch through the front body. Inhale. Exhale. Lower down. Plant your palms beside you. Float your legs straight up. Five. They should feel good. For Exhale three. Exhale two. Exhale, give the knees a little hug into the chest. Rock yourself up to sit. Here comes Max. Quick card full, set a little intention, see what comes up this morning. Hi though boy. Look at that escape pose. Your heart knows. The true self speaks through the heart. Pay attention and act on its guidance. We talk a lot in yoga about the true self, the deepest self. that part of you that is in fact you. And all of this really is in service of connecting to that. The true self speaks to the heart. Pay attention and act on its guidance. I would also call this intuition. pay attention part is the hard part. We all get those inklings through the day. We all get that feeling about a room we've walked into, about an opportunity that's come up that we don't feel quite right about. It happens often. Thing we think we should do, but we don't really want to, but we're not sure why. Or maybe on the flip side, something logic tells us isn't the best idea, but some part of us says, but that's that feels like the right path. That's your intuition. That might be your deepest self talking to you. I'm not saying jump off any cliffs. But maybe. That still small voice, that deepest self, is coming through. And you just need to listen and consider that this wisdom might be a little smarter than this knowledge. Let me know how that goes. The light that is in me bows to and honors the light that is in you. Namaste. As always, thank you for spending this time with me and with Max. Please take a moment to hit that like button and subscribe, of course, and leave comments. I love it when I get to hear from you guys. It means a lot. Have a great day. Namaste. You did a good job. 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.