Latest / Ten-Minute Mornings / Breathe Through Effort | Ten-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. Just 10 minutes to wake up, energize and breathe through whatever the day holds. Hello friends. Welcome to this daily flow 10 minute mornings practice. My name is James. Come to stand at the top of your mat. Step your feet a little wider than hip width distance apart and bring your hands to your ⁓ thighs. A little stool standing cat and cow. Lengthen the spine, inhale. Really round and tuck as you exhale. Continue like that for a few rounds. The hallmark of vinyasa, excuse me, vinyasa style yoga is that we link breath and movement. But what happens when you have to hold a pose for a little bit? What happens when you feel a little shaking, even a little fatigue? finish the round that you're on, finish the round that you're on, come back to your neutral spine, and then press down, float the arms overhead. Interlace fingers, flip the palms inside out. Press the heels of the palms up to the ceiling. Firm the feet and feel the length of your full torso rising up as you inhale. And just take a little side bend over to the right. Feel like that left wrist is really pulling you up and over. And then spiral your heart more towards the ceiling by firming the feet. Inhale. Exhale. And come back through center and do the other side. So anytime we have to hold a little bit or we feel some sensation, there should never be pain, but you we feel stuff going on in our bodies. Sometimes the temptation is, this is yoga. It should feel easy. It should feel light. Release the hands, fold forward. And there's gonna be some sensation. There is movement involved. There's stretching involved. Find a flat back with your hands to your shins. And then bend your right knee quite a bit. Set your right hand on the floor or up on a block. Just bring your left hand to your low back. So nice easy twist. Right knee is deeply bent, looking up over the left shoulder. Let's breathe into that. Then come back to center and go the other way. Left knee is bent, left hand is grounded, right hand is on the low back. Look up over the right shoulder. Release that. Lower down both hands. Hold opposite elbows. Sway your hips out for a little rag doll. Let the head be heavy. Let the elbows be heavy. And then release that. Roll yourself up to stand. Feel each vertebra stack one at a time. Step your feet together. Mountain pose. Hook your thumbs in front of you. Feel like you're really actively pulling those thumbs apart. Float that up overhead so the biceps are by the ears. And pressing down on the feet and thinking about wrapping my thighs in towards one another. Drop the tailbone, which means the front of the pelvis lifts up, sit back into a chair pose. Keep that energy in the fingertips. Feel the weight in the heels. We're going to take a five count breath here. Inhaling through the nose for five, four, three, two, one. Pause, exhale, five, four, three, two, one. Two more of those. Inhale, five, sink deeper, four, three, two, one. Pause, energy in the fingers, five, four, three, two, one. Relax your eyes last round, inhale, four, three, two, One pause, exhale five, four, three, two, one, pause. And now releases the arms. Exhale, fold. Bring your hands to your shins, look forward. Let's step that left foot back. Release the left knee down and untuck the left toes. That was a lot. ⁓ Interlace fingers on top of the right thigh. Find your low crescent, antanasana. And then reach the left arm up. Lengthen the left waist and then send that left arm forward and set it down beside the right foot. So we're lengthening into the twist just like we often do. My right hand is still on my right thigh, so I'm gonna use that as traction. Look up over the right shoulder. The left hand is activated, dragging the mat to the left. Breathe, inhale. Exhale, tuck the left toes and lift the left knee. Float the right arm up. roll out that right risk. I'm gonna reach the right arm forward by the ear. Spiral the right hand all the way down. Step back to a plank position. Inhale, exhale knees, chest and chin. Inhale, Cobra pose, belly, thighs pressed down, heart lifts. Tuck the toes down for dog. Let's just walk the feet forward. Step the feet together. Feel that spiraling of the thighs. Bend the knees, float the arms, chair pose. Inhale five. Three, two, one. Just one round, I promise. Bend the knees more. Five, four, three, two. Now, send your right arm forward and your left arm back. Wrap the right shoulder blade under. Take a breath. Inhale. Exhale. Inhale releases the twist. Exhale, fold. Find your long spine, step the right foot back, release the right knee down. Untuck the right toes. Interlace fingers on top of the left thigh. Firm the right foot down. Peel the belly up and away from the thigh. and then float the right arm. Really think about lengthening the right waist so this space between the ribs and the pelvis gets longer. As I reach forward, lengthening the spine and then the right hand arrives on the mat. Left hand is on the left thigh so I'm gonna use that traction to help deepen my twist. And because the spine is long, the low back doesn't really get involved. Then tuck the right toes, lift the right knee, float that left arm up. Activate active in the right hand, dragging the mat behind me, wrapping shoulder blades together. Inhale, exhale, swing that left arm forward and down. Inhale to your plank. Exhale, knees, chest and chin. Slightly via Cobra. Tuck the toes down dog. Then walk the feet forward to the hands. Feet come together, flat back. Bow deeply, sit into your chair. Then send the left arm forward and the right arm back. Wrap that left shoulder blade under, try to keep the hips square. Look back over the right shoulder. Inhale. Exhaling. Inhale, release the twist chair pose. Come to stand, mountain pose. We're gonna dial that up a little bit. However, we're still gonna hold that chair for a couple of rounds of breath. Firm your feet. Feel your breath in your body. Feel whatever else is going on, especially mentally. Inhale into your chair. Pause here, exhale. Inhale. Exhale, fold forward. Inhale, long spine. Exhale, step the left foot back. This time, keep the knee lifted. Rise up to your high lunge. Send that left arm forward and forward. Maybe the hand comes to the floor or maybe you hook the elbow outside the thigh. Then swing the right arm around to catch your prayer. Take your breath, inhaling. Exhaling. Inhale releases the twist. Exhale, hands to the mat. Inhale, float the right foot back. Exhale, three point chaturanga. Inhale, upward facing dog. Exhale, downward facing dog. Inhale, lift the right leg high to sky. Exhale, step the foot between the hands. Inhale, come back to that high lunge. Exhale, come back to the twist and lengthen, then rotate. Look down, step the left foot to meet the right, revolved chair pose. Inhaling, exhaling. Inhale, releases the twist. Exhale, bow forward. Inhale, long spine. Exhale, step the right foot back, keep the right knee lifted. Feel the length of your body as you rise up, inhaling. Start to send the right arm forward as you wrap the right elbow outside the left thigh, or maybe the right hand comes to the floor. Take a breath. Exhale. Inhale, releases the twist. Exhale, hands come down. Inhale, float that left foot back. Lower halfway. Upward facing dog. Downward facing dog. Left leg high to sky. Step the left foot through. High lunge. Revolve lunge, lengthen first. Look down, step the right foot together. Take your breath, inhale. Exhale. releases the twist. Mountain pose. Anytime we find ourselves with sensation, with discomfort, not pain, but a little discomfort, can we soften and breathe and be present. As you see your day unfolding before you. Maybe look for some opportunities to do that. I know I will. The light that is in me bows to honors and is so, grateful for the light that is in you. Namaste.