Latest / Ten-Minute Mornings / Ground, Open, Energize | 10-Minute Morning Yoga
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. James: 10 minutes to ground, open, energize, and arrive prepared for whatever the day might hold. Hello friends, good morning. Welcome to your Daily Flow 10 Minute Mornings practice. I'm James, and this is Max. Come to all fourths. Starting off with some cats and cows, spread your 10 fingers wide, toes are tucked, wrap the elbows under, pull the heart forward. Exhale, untuck the toes deeply around the spine. Inhale, rather than thinking about dropping the belly, really thinking about using the mat to traction the heart forward as you lift the tailbone. Wrap those shoulder blades under. Let's take a little attention to the biceps. Wrap your biceps under so externally rotate as you find your cow pose. That'll help the shoulders open up and then allow them to be a bit more neutral as you round for your cat. One more inhale. Exhale. Step the right foot back and step the left foot back, plank position, top of a pushup. Again, that external rotation of the biceps so you feel your shoulders open and your abdominals engage as you shift your weight more into your knuckles. Inhale, exhale, lower your knees, your chest and your chin, elbows hug the ribs, and then press down in the abdomen, pull your heart forward. And tuck the toes for your down dog. Walk your feet forward to meet your hands. Come to a little ragdoll moment here. So separate your feet, hold opposite elbows, sway your hips from side to side and really let your neck be soft. So the head is heavy, the arms are heavy, a little opening in the back body and then release those elbows. Roll yourself to stand, press down into the feet. As you arrive in your mountain pose, step your feet together. Give your shoulders a shrug up and back and down. Together we take a deep inhale and exhale. And now floats the arms overhead. Exhale, bow forward, big swan dive. Find a long spine and then step the left foot back and release the left knee down. Untuck the left toes, interlacing fingers on top of the right thigh. Let the hips sink, grab the shoulder blades under, lift the heart. Exhale, bring your hands down to frame that right foot. Tuck the left toes, lift the left knee and then down dog, split the right leg. Reach it up and back. Nice stretch. And then step the right foot between the hands, step the left foot to meet the right. Flat back, hands to shins. Bow deeply. Press down through the feet, rise up, inhaling. Exhale, hands to heart center. We'll do that on the other side. Inhale, floats to the arms. Exhale, bow. long spine, right foot steps back, right knee lowers down, untuck the right toes. Interlace fingers on top of that left hamstring, or left thigh rather, wrap the elbows under. And as you energize, peel the belly up and away, so actively feel like you're lifting your navel up into your low ribs. Maybe the hips sink a bit. Inhale. Exhale, hands come to frame that left foot. Tuck the right toes and lift the right knee. So runner's lunge and then down dog, split the left leg up and back. Flex that left foot, feel that reaching up and back. And then step the left foot forward. Step the right foot forward. Find your flat back, inhale. Exhale, bow. Press down through the feet to reverse your swan dive. Hands to heart center. Let's flow that like that one more time. Inhale, floats the arms. Exhale, bow. Focus on lengthening everything. Inhale, and then left foot back, left knee down, nice big stride. Hands can come back to the thigh or they can float overhead. Inhale, exhale, hands come to frame that right foot. Tuck the left toes, down dog split the right leg. And then big step forward, right foot, left foot. Flat back, deeply. Root to rise. Mountain pose. Other side inhale, floats the arms. Exhale, bow. Inhale, long spine. Exhale, right foot back, right knee down. Inhale, floats the arms or brings them on top of the thigh. Take a pause, energize those fingertips and then hands down. Tuck the right toes, down dog, split the left leg, big stretch. And then step the left foot all the way between the hands. Step the right foot to meet. Flat back, bow deeply. Reverse your swan dive. Mountain pose. We'll add on just a little bit. Inhale, floats the arms. Exhale, bow. Inhale, long spine. Left foot back, left knee down. Untuck the toes, inhaling. Exhale, hands frame the foot, tuck the left toes. Now really think about gluing your knee into your chest, carve out your belly as you step that foot back. And then step the right foot outside the right hand, Lizard Lunge. Peel the right arm up to the ceiling. Take your breath, feel the energy down into the right foot. And then bring that right hand back down. Step the left foot outside the right. Come to a Malasana Squat. Really feel like you're firming down the feet and pressing your thighs out as you lift up into the pelvic floor. Reach your arms forward, release the hips back, boat pose. You can bring the knees to 90 degrees, you can float them, pay lots of attention to that low back. Shoulder blades wrap under. Cross your shins, hug in, compress everything into your chest so that when you roll forward, you're a nice ball and you can step back. Plank, Downward Facing Dog. Down Dog's put the right leg. Right foot steps forward. Left knee steps forward. Flat back. deeply. Roots to rise, inhale. Bout and pause, exhale. Other side, inhale, folds the arms. Exhale, bow. Long spine, right foot steps back, right knee lowers down. Untuck those right toes, down dog split. I'm sorry, down dog split. Crescent lunge, apologies. Feel the energy of the feet. Now as you bring your hands down to frame that left foot, tuck the right toes, lift the right knee. Pick up the left foot by gluing the knee to the chest, and then reach it up and back. Then step that left foot outside the left hand. Find your lizard. Take your twist, peel that left arm up. Open up. And sweep the left hand down. Step the right foot forward. Firm down in the heels. Feel that lifting up with the pelvic floor. This is very tempting to of collapse into this shape. Especially first thing in the morning, perhaps. So we're really waking things up. Reach your arms forward. Feel like you're reaching forward as you release your hips to the floor with control. for your boat. Again, knees can be bent. You can even have the toes on the floor. Take a nice, easy breath. Cross the shins. Hug everything in. You can hold your ankles or feet and then cocoon in, shift forward, step back. Downward facing dog. Down dog, split the left leg. Again, glue that knee to the chest as you step it through. Then step the right foot through, flat back, bow deeply, roots to rise. Mountain pose. And now flex the arms. Exhale, bow. Flat back this time, step back to plank. Lower the knees, send the hips to the heels. and come to sit. As you sit in any comfortable seat, gather your hands to prayer, pausing as we always do. As you see your day unfolding, you get to decide how will you arrive in those spaces where you find yourself? How will you treat others? How will you treat yourself? The light that is in me bows to honors and is so grateful for the light that is in you. Namaste. Thank you so much for starting your day or spending it in whatever time you happen to find yourself here with Max and me. Please take a moment to like and share and subscribe and all the things and leave a comment. We love hearing from you. And feel free just to say hi to Max too. I'll tell him you said hi. Have a great day. Thanks for spending this part of it with us. Namaste. I know. Let's go.