Latest / Ten-Minute Mornings / Smoother Yoga Transitions | Ten-Minute Mornings
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: First thing in the morning and you're already checking to see if Mercury might be in retrograde. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James. Come to stand at the top of your mat. On Fridays we flow. Feel your feet firmly rooted nice deep inhale and exhale inhale float your arms overhead. Exhale hands to prayer at heart center. Do that again. Inhale. Rotate from the shoulder. Lift the heart. Exhale, hands the heart. One more time. Inhale, sweeps them out. Exhale, fold forward. Inhale, look forward. Exhale, fold. Press down, rise up, inhale. Exhale, mount and pose. Just getting everything moving. Inhale, float to the arms. Exhale, bow. Inhale, lengthen. Exhale, bow. Inhale, root to rise. Exhale, mount and pose. One more time. Inhale. Exhale. Inhale. Now step your left foot back and release your left knee down onto the mat, coming into a low crescent lunge. I'm going to put down the top of my left foot and then press down enough I can pick up the left knee, which also gives me a nice stretch to the top of my foot. Excuse me. But then when I set the knee down, it's a little lighter. It feels a little better. Interlace fingers on top of that right thigh. Press it forward. Peel your belly up in a way. Inhale. Exhale. Bring the left hand down to the mat. Peel that right hip open. Look over your right shoulder. Inhale. Exhale. And excuse me, hands come to frame the right foot, tuck the left toes, lift the left knee, and then see if you can come all the way up to a high lunge. Wrap the shoulder blades under, lift the heart. Now I'm gonna see if I can bend my right knee a little more, let those hips sink. Inhale, exhale, warrior two. Inhale, warrior one. Exhale, hands frame the right foot. Listen carefully. Lift the back heel, plant your palms. And now see if you can think about picking up, rounding your spine, hugging your knee to your chest, and then floating it up and back down. Dog split. Inhale. Exhale, step the right foot forward again. Now step the left foot forward. And bow. Press down, rise all the way up. Inhale. Exhale. Mountain pose. That little moment of pushing the floor away, rounding your spine, gives you more space. So you're not always dragging the foot quite so much. You have a little room to step it forward or back. That's all. So float the arms overhead, bow forward, lengthen. Step the right foot way back, release the right knee down and pause. Untuck the right toes, press into the top of the right foot firmly enough that you can pick up the right knee. And then soften it down. Keeping most of my weight energized into the left heel, but also really still active in the top of that right foot. interlace on top of the thigh. Yeah. And then feel like you're peeling your belly up in a way. Inhale. Next year. Bring your left right hand to the mat, peel that left hip open. I'm coming to the pinky edge of my left foot and looking up over my left shoulder. Inhale. Exhale. And then come back. Hands frame the foot. Tuck the right toes, lift the right knee, and then ground down to rise all the way up. Let the hips sink. I have a little bend in my right knee, pushing through the ball of my right foot, helping to deepen the lunge of my left. Inhale. Exhale, warrior two, spiral the back heel down. Inhale, warrior one, sweep that right arm down and up. Exhale, hands frame the left foot. So I'm picking up the back heel. Now energize the finger pads. Think about rounding your spine deeply like cat, and that gives you space maybe to flip that left foot up and back with a little less friction. Feels a little less clumsy in hand. Exhale the spine, step the foot forward, and then step the right foot forward. Fold deeply. Root to rise, inhale, mountain pose, exhale. We'll dial that up just a little bit and flow through. Inhale, float the arms, exhale, bow. Inhale, look forward, exhale, step the left foot back, release the left knee down, and then come into your crescent lunge. This time we'll take a prayer twist. Look the left elbow outside the right thigh. Now, prayer twist is not available to you. You can take the forearm outside of the thigh instead. Tuck the left toes and then lift the left knee off the mat. Revolved high lunge. Energize the palms together, guide the heart to the thumbs. Inhale. Exhale. Warrior two. Carwheel yourself all the way open. Straighten the right leg as you inhale. Go a little deeper as you exhale. And now warrior one. Exhale, bring your hands down to frame that right foot. Down dog, split the right leg. Runners lunge, step it forward. Let's go ahead and shift forward. Take a little bit of a warrior three. We got to get some balance in. Every day. Now I'm finding myself wobbling. So I'm pausing here, there we go. Find the engagement of the right leg, find the instep of the right foot, and then come to stand all the way, step the feet together. We'll do that again. Inhale, float the arms. Exhale, bow. Inhale, lengthen. Step the right foot back, release the right knee down, untuck those toes, float the arms, and take your twist. Whatever variation you've chosen, whether it's squeezing, whether it's forearm or whether it's getting that elbow over. Energize the palms, guide the heart to the thumbs. Tuck the right toes. Squeeze that right knee straight. Revolve high lunge. See if you can't get the heart a little closer to the thumbs. Keep the legs active. Inhale. Exhale, warrior two. Inhale, lengthen the left leg. Exhale, go a little deeper. Inhale, warrior one. Exhale, hands frame the left foot. Inhale, down dog, split the left leg. Exhale runners lunge, step it forward, look forward, shift forward. This time's better because I found my grounding first, but still wobbly this morning. So nothing wrong with it. You know me. Embrace that wobble. There we go. Instep of the left foot, right leg straight and strong. Come to stand. Mountain pose. Start a little late. We're doing one more time. Very flowy. Inhale, float the arms. Exhale, bow. Inhale, lengthen. Left foot back, left knee down. Press and lunge. Inhale. Prayer twist. Exhale. Tuck the left toes, lift the left knee, inhale. Stay for your exhale. Inhale, release the twist. Exhale, warrior two. Inhale, straighten the right leg. Exhale, go deeper. Inhale, warrior one. Exhale, hands to the mat. Inhale, down dock split. Exhale, runners, lunge. Inhale, look forward, find your grounding. Exhale, shift forward, warrior three. Inhale, come to stand. Exhale, mountain pose. Inhale, float the arms. Exhale, bow. Inhale, lengthen. Exhale, the right foot back, release the right knee down. Inhale, press it, lunge, anjaniasana. Exhale, take the twist. Inhale, tuck the right toes. Exhale, squeeze the left leg straight. Right leg straight. Apologies. Inhale, release your twist. Exhale, warrior two. Inhale, lengthen the left leg. Exhale, go deeper. Inhale, warrior one. Exhale, hands frame the left foot. Inhale, down, dog split. Exhale, step it forward. Find your center of gravity first and then rise up warrior three come to stand mountain pose you can stay standing you can have a brief shavasana or a seat now grab these cards let's see what comes up for us today Mm. So My friend who doesn't like the death card. Got it again. Remember the time of death is uncertain. Live well now. We had a conversation in the comments yesterday about this, if you wanna look back at yesterday's practice. Living well because we might die, because we will die. But living well because of that actually doesn't really resonate with me. not living well because today could be my last day. I it could be. I hope it's not. But you know, we never know. And so So why live well? And why do we think this is the message we've pulled two days in a row? Make every moment count. I don't have an answer. I do know, however, that every tradition that I've with which I am familiar, which is certainly not every tradition, but the traditions that I have been involved with, including yoga, including my religious faith. See don't see death as an end. I know some do. just a continuation, it's just a a ripple. And whether you believe that means going to heaven, whatever that is, whatever that means for you, I mean, or if it means a reincarnated life, or if that means whatever that might mean. But what if end of life comes, which it will? And what if We're wrong. What if I have not understood any of the stuff I thought I understood? What if I've been talking about it here very publicly and I had it all wrong? It's very possible. Okay. Couple of scenarios. One is when you're dead, you're dead, so I don't know any different. Number two is We l learn, we see what was right, what we got, what we missed. That's really it. Those are the choices. Or number three is We're totally right, I guess. I was totally right, I guess, obviously. But don't put off today what you might want to do tomorrow. Find an opportunity to do a little good. Live well now. And tomorrow will take care of itself. If tomorrow takes care of itself In a way that we would hope or in a way that we wouldn't hope. Then so be it. This one's a struggle for me. I'm struggling today with this one. But I do know, and I believe, and I said it yesterday, that we have to put away old things. We have to leave behind that which does not serve. And sometimes that feels like a death. Because we're putting a chapter to rest. If it's a relationship, if it's a way of thinking. If it's a way of voting, if it's a way of being in the world that just doesn't feel right. And it used to, but it just doesn't anymore. That can feel like a death, that's a real loss. So take a breath, mourn it. And find the new life. I found what I wanted to say. The light that is in me bows to an honors the light, the unending, the undying light that is in you. Namaste. Thank you for your time and your practice. And if you watch that whole thing for sticking through me with it while I mused it out for myself, let me know what you think. I really would love to hear. I like having these conversations, whether it's in the comment section or over email, go to my website, check it all out. And of course, be sure to check out also my podcast, Hello Friends with James Donegan, available wherever a person gets podcasts. Have a great day. 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.