Latest / Ten-Minute Mornings / 10-Minute Wrist-Friendly Morning Yoga | No Down Dog or Chaturanga
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: If you like yoga or the idea of a yoga practice, but being on your hands starts to be uncomfortable over time, or if you have wrist pain, then today's practice is for you. Hello, friends. Welcome to your Daily Flow 10-minute mornings practice. My name is James. Be sure to practice all the way till the end because we'll pull a card to set some intention together. And of course, be sure to hit like and subscribe on your way out. Come to stand. So this practice is happening because I had a request for a no-down dog, no vinyasa yoga flow. So yeah, that's what we got. Come to stand and just float your arms overhead. Pause here, lean back, tuck the tailbone under, lengthen up. Almost like a good morning stretch, like you're really trying to reach. But instead of jutting your ribs out, make sure you're knitting them together, tuck the tailbone under, which is an easier thing for me to connect with than knitting ribs together. And then look up. Maybe start to bring your palms together. Inhale. Exhale, bring your hands to heart center. Let's do that again, just as a flow with the breath. Inhale, float the arms. Exhale, hands to heart center. Keep going one more time. Inhale. This time as you exhale, interlace the fingers in front of you. Flip the palms inside out, press them forward around the spine. Engage the legs. So press down through the feet and then really actively separate the shoulder blades. Inhale. Exhale. Float those interlaced fingers overhead and then take a side bend over to your right heel of the left palm reaching over. And up through center, over to the left heel of the right palm reaching over. Inhale. Exhale. Inhale, rise through center, separate the hands. Exhale, fold forward. Inhale, bring your hands to your shins, lengthen your spine. Exhale, bow. Press down through the feet, rise all the way up. Hands meet overhead. Let's do that again. Inhale, float the arms. Exhale bell. Inhale, lengthen, exhale, bow. Press down and the feet rise all the way up. Hands to heart center. One more time, we'll add on. Inhale. Exhale, bow. Inhale, lengthen. Exhale, fold. I'm just gonna tempt my fingertips for a little stability. Step the left foot back and then come up to a warrior one. So the back heel spirals down. Square the heart to the front, maybe float the arms. Inhale. Exhale, warrior two. Straighten the right leg. Triangle pose. Look up at that left hand, spiral that right thigh under, inhaling. Exhale, warrior two. Inhale, flying warrior, adjust your feet for a goddess squat. Exhale, cactus the elbows, bend the knees, tuck the tailbone under. Interlace your fingers low behind your back, press down, open the heart, and then straighten in parallel the legs. Fold forward. Take an inhale and an exhale. And then release the hands onto the floor. Lengthen the spine. Again, just lightly tent the fingertips. We're doing because your wrist bother. You can also bring knuckles to the mat. Just for again for a little stability. So take your breath. Feel your legs engaged. No hands catch the waist, rise up with the flat back. Pivot that right foot. Warrior two. Inhale. Exhale, flying warrior, pivot the right foot. Now pivot the left foot. Warrior two to the back. More inhale, rise. So activating the legs. Exhale, warrior two. Come back to your warrior one. Step the left foot forward to meet the right. Take a chair pose. Wrap the elbows under, maybe hands even to prayer. Inhale. Mountain pose. We'll do all that on the other side. Inhale, float to the arms. Exhale, bow. Inhale, lengthen. Exhale, step the right foot way back, come up to a warrior one, spiral the back heel down. Try to square the chest, so wrap that right shoulder blade under. So there's a twist in Warrior One. Inhale. Exhale, Warrior Two. Inhale, straightens the left leg. Triangle pose. Right hip back, left arm forward. Keep that left thigh spiraling externally so you feel a stretch in the left inner thigh. Inhale. Exhale, come back to your warrior two. Flying warrior, adjust your feet for your goddess squat. Cactus the elbows, bend the knees. Stay here. Interlace fingers low behind. I'm gonna flip my palms inside out again. Inhale, exhale, parallel the feet and bow. Keep a little tuck of the tailbone. Should be a nice shoulder and back opener. And then again release that. I'm gonna bring my knuckles onto the floor to lengthen. That feels really good. Firm the legs, rise all the way up, take your warrior two to your left. Flying warrior, pivot the feet, warrior two to the back. One more time, inhale. Exhale. Warrior one. Step the right foot all the way forward. Come to a chair pose. Stand tall. Mountain pose. We're going to get a little flowy with it. It's going to add some balance, but you won't be on your you won't be on your palm. So it should feel good in those wrists. Inhale, sit into your chair. Press down in the right foot, rise up, float the left knee, and then a big step back. Warrior one. Exhale, warrior two. Straighten the right leg. Half moon pose or triangle pose again. Oops. Inhale. Exhale, big step back, warrior two. Flying warrior. Goddess squat. Rise up. Warrior two to the right. Pivot. Warrior two to the left. Pivot. Warrior two to the right. Now can you step all the way forward to chair pose? Step the left foot forward and float the arms. Shift your weight to the left foot. Rise up with the right knee. Big step back. Warrior one. Exhale, warrior two. Inhale, lengthen the left leg. Triangle or half moon. Take your breath. Float back, warrior two. Flying Warrior, Goddess Squat. Flying Warrior, Warrior Two to the left. Inhale, pivot. Exhale, Warrior Two to the right. Lots of shoulder stuff. Inhale, float the arms, pivot. Exhale, warrior two. Inhale, chair pose. Exhale, mountain pose. One more time, couple of little progressions. I think it'll be fun. Inhale to your chair. Shift your weight to the right, rise up with the left foot. Pause for an inhale. Warrior three. Warrior one. Warrior two. Straigh the right leg. Half moon. Maybe capture that left foot in your left hand. Take your breath. Warrior two. Flying warrior. Goddess. Flying warrior. This time just warrior two, the front, and then come to dancer. Rise up, capture the left foot behind you. My right arm is floating, I'm trying to keep my hips square, look forward, send everything to the wall behind you. So you're not trying to lean forward, you're trying to reach back. Take your breath, chair pose. How do you do? Shift your weight to the left foot. Rise up with that right knee. Whoa. Big step back. Warrior one. Inhale. Exhale, warrior two. Inhale, lengthen the left leg. Take that goddess or that half moon. Inhale. Maybe hold the right foot in the right hand. Take your breath. Lunar landing warrior two. Flying warrior. Goddess. Rise up. Pivot that left foot. Warrior two. Now I shift forward. Drag the right foot. Catch it in the right hand. Float the left arm. Everything goes to the wall behind you. The foot goes back. The head goes back. The left hand goes back. And that makes your back bend. Inhale. Exhale. Chair pose. Mountain post. It can be plenty challenging and plenty athletic without ever doing a single chaturanga. Be sure to let me know what you thought. And let's pull a card. Comfortable sleep. Close your eyes. Come to your breath. Let's see what a little bit of inspiration we might carry into the day. I'll pick this one up. The shape is plough pose, reflection, self observation eases the journey of awakening. Self-observation eases the journey of awakening. There's much more to say than that. Awakening is a tricky term these days. Because woke is a word that has been politicized when all it means, in fact, is that you've opened your eyes, you've awoken to what injustice is there, what unfairness is there. First you have to go inside. First, you have to reflect on your values, on who you are, on how you want to be treated, and then recognize when others aren't being treated the same way. And when you open your eyes to that, hopefully it inspires us. Inspires us to be better friends, better allies, better advocates for the folks who need it. Because at some point we're going to be the folks who need it. If you found that to be a political statement, I'm I'm sorry. I don't think it is one. I think it's a human statement. Reflect. Reflect on your values, on your priorities, and notice when they're not being carried out in the world. And then offer compassion and love and service. I'm gonna do my best. Let me know how it goes for you. The light that is in me bows to and honors the light that is in everyone. Especially you. Namaste. Thank you as always for spending this time. Got a little heavy at the end. but what wasn't heavy was the weight on our wrist. So hopefully folks appreciated that. Let me know. I'm happy to come up with more of these if you like it. And be sure to comment and subscribe and like and hit bell icons and all that stuff so we can grow our family together. But even if not one more person ever sees us except for you, I'm glad that you did. Thank you. Have a great day. 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.