Latest / Ten-Minute Mornings / Ground in What Is True | 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. James: Before the emails and the deadlines and the chaos and all of the unknowns of the day have a chance to set in. Take a moment to ground in what is known, what is stable, what is reliable, what is true. 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, set some intention together for the day, and of course, be sure to hit like and subscribe before you head out. Come to all fours. Starting off with a little bit of cat and cow. Feel your heart pulling forward. Wrap your elbows under, tuck your toes, lift your tailbone. Really thinking about stretching, lengthening. Inhale. Exhale. Untuck your toes, really round the spine, tuck the chin, tuck the tailbone, wrap everything under, push the floor forward in away with those fingertips. Inhale, lengthen cow pose. Exhale, cat, wrap everything under. Step back to your plank position, top of a pushup. Reminding yourself to energize forward to wrap the elbows under more weight in the knuckles and in the finger pads than in the wrists. Inhale. Exhale, lower your knees, your chest and your chin. And then take that cobra pose, press down in the belly, pull the heart forward. Send your hips to your heels. Child's pose. Keep those toes tucked. Walk your hands back. Press down, float your arms. Maybe you start to find a little bit of a back bend. So I'm energizing down into my, in this case, my knees and my toes. You can cushion up your knees with a towel or a blanket if you like. So stay there or hands to your back, like you're putting them in your hip pocket, wrap those elbows under, keep that tailbone wrapping. Look up. And then maybe a hand comes to a foot, maybe to another foot. If that feels good, you can untuck your toes, pressing down into the shins. Now soften your glutes. They engaged a little bit there for just a second. Inhale. Exhale. Press down, rise up, float your arms, and then bring them down to the mat. Walk your hands forward. You're on your knees, so lower your chest and your chin. Find your cobra. And this time downward facing dog. I felt really good that back bend. Inhale. Exhale. Inhale, come forward, release the right knee onto the mat. Float the left foot back, extend the right arm forward, inhale. Exhale, bring the knee to the elbow. Inhale like this. Exhale, set the right hand down. Kick that right shin out, float the left arm up. So you're in a supported half moon pose. Take a breath. Now can you step the left foot all the way forward? Walk that right knee back a little bit, coming to crescent lunge with your left foot forward. Maybe flip the arms, maybe they're interlaced on top of the thigh. Either way, take your inhale. As you exhale, start to flex through that left foot, send your hips back for your half split. Just a breath here. Inhale. Exhale, walk forward, tuck the right toe, step that left foot back. Take your vinyasa, inhaling, exhale, knee suggestion. Exhale, tuck your toes, hips to your heels. Walk your hands back. Float your arms, lift up, swim the arms back. So you know where you went last time. Maybe you go right back there this time. Camel pose or some variation of it. Soften the glutes, lengthen the front body, inhale. Exhale, press down, rise up, inhale. Exhale, walk those hands forward. Lower your chest and your chin. Overposed downward facing dog. Roll yourself forward or the left knee down onto the mat. Extend the left arm forward, float the right foot back, inhale. Exhale, knee to elbow. Inhale, lengthen. Exhale, set the left hand down. Inhale, floats the right arm up. foot all the way to the top of the mat. Walk that left knee back just a bit. Float the arms. Firm the feet, including the left foot, top of the left foot is pressing down. Lengthen up from your strong base. Inhale. Exhale for your half split straight in the right leg. Flex the right foot. And then walk yourself forward. Come back to your plank. Take a vinyasa if you'd like. This time walk your feet forward to your hands. Bend your knees quite a lot. Roll yourself up to stand. One vertebra at a time. Stepping your feet together. Inhale. Exhale. Inhale, float the arms. Exhale, bow forward. Inhale, lengthen. Exhale, step the left foot back and rise up to a high lunge. So the back heel stays lifted. Press into the ball of the left foot. Feel like you're pressing back into that left heel. And then maybe you find your back bend here. Inhale. Exhale, inhale, straighten the right leg. Exhale, fold forward over it. Once you get your hands to the floor or to blocks, see if you can spiral that left foot down. Inhale, lengthen. Exhale, bow. Coming up to warrior one this time. So you have a little bit of a back bend. Then moving forward to warrior three. Shift your weight, float that right foot, or float that left foot. Energy is in the in step of the right foot. Now can you open up to a half moon pose? Wrap the right hip under, stack the hips. Inhale. Exhale, big step back. Warrior two. Not easy. Take a vinyasa if you'd like. Skip it if you'd rather. Just follow your breath. Exhale. Look forward, step or float to the top of your mat and fold. Reverse your swan dive, rise up, inhaling, and right away, fold forward, exhaling. Inhale to lengthen, step the right foot back, runners lunge, rise up, high lunge. Super grounded, four corners of the left foot, ball mound of the right. Everything is actively pushing down into the floor, which makes your torso lighter. Take a breath. Exhale. Inhale, straighten that left leg. Send your heart forward and fold. And then hop the right foot in enough that you can ground that heel down. Look forward on inhale. Bow deeply. Keep that little tuck of the tailbone. It's early days, so don't feel like you have to Do anything big and fancy. And then come up. Warrior one. Maybe hands come to prayer. Maybe you find a deeper expression of your back bend. Keep that right shoulder wrapping under. Inhale. Exhale. Look forward. Shift forward. Warrior three. So again, internal rotation of the thighs. Engage through both legs evenly. Stay here if you'd like. Or Start to take that left hand down and open the right arm up. Half moon pose. Inhale. Exhale, warrior two. Take your vinyasa or skip it. Yogi's choice. Always. Once you find yourself in your down dog, bring your knees onto the mat. Child's pose or have a seat. Take a second. Just little inspiration for some grounding intention for the day. Let's see what we see. Not this one. Healing. Resolve the past to free the present. It's interesting. I started our practice today thinking about being in the present to avoid fear of the future. To be present, honest in what we know, which is Right now, so that whatever comes up during the day, at least we're grounded and ready for whatever. However, resolve the past to free the present. How do you get to be in this present moment? How do you get to really arrive here if some part of you is still worried about what was? If some part of you is caught up in the story, some part of you is caught up in your anger at someone or a situation. Whether it was a relationship, a job opportunity, or whatever. Take a moment, take a pause right now. Consider one thing that you keep coming back to, that you keep thinking about, that truly is in the past. An argument you may have had. Something someone you love said that just landed wrong. Maybe it landed right. Either way, it's done. Can you at least for a moment, just a moment, just a millisecond, can you let it go? Can you feel the mat underneath you, or the floor, or the chair, wherever you find yourself? light that is in me bows to and honors the light that is in you. Namaste. Thank you so much for spending this time. Please take a moment if you have it to like and subscribe and leave comments. I love hearing from you. Hopefully, all of our tech issues for the week have been worked out. I may have to write a blog post on the yoga of tech support. Stay tuned. Have a great, great day. Know that you're ready for it. Know that you're equal to it because you're here now. So whatever comes, you can handle. Not must take. 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.