Latest / Ten-Minute Mornings / Find Your Balance | Morning Yoga & What Your Soul Needs
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: Tumble out of bed and stumble to the yoga mat for 10 minutes of morning yoga to get yourself moving, breathing, and grounded before whatever the day holds, starts holding. 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 cart, we'll set some intention together for the day, and of course be sure to like and subscribe and all of that so we can stay connected and build our community together. This is Max. It's an early one today for me, so I apologize if you're missing this live, but you're here now, and that's what matters. I'm here now. Feel your feet on the floor. Feel your breath in your body. Place a hand on your heart and one on your stomach. Simply noticing your breath changes it. How? Where how do you affect your breath because you decided just to observe it? Where do you feel the rise and fall? As you feel the belly open, the lungs fill, imagine it's like a pitcher of water filling up from the base. Inhale. Hold, exhale. Start moving. Inhale, float your arms overhead. Exhale, bow forward. Inhale, look forward, and then step your left foot back and release the left knee down onto the mat. Untuck the left toes and press into the top of the left foot so that the left knee is soft on the mat. And then I'm just gonna interlace my fingers on top of that right thigh. Look up. Feel like you're peeling your belly up in a way. from that strong leg and from those strong feet. On your exhale, bring your left hand onto the mat. I'm gonna heel toe my right foot over to the side just a little bit so I have a little more space and look up over your right shoulder. Feels nice. Inhale. Exhale, bring that right hand down in so that both hands are inside the right foot. Tuck the left toes, lift the left knee, lizard lunge. Hey Max, why don't you go to your place? Caught up. Look forward as you inhale. And then walk your hands along the left side of your mat. Find a nice white straddle. And then with soft knees, see if you can find a little bit of a fold, a little tuck of the tailbone. Inhale, look forward. Exhale, bow. Now look forward. Feet are really firm. Exhale, bow. Press down. I'm gonna roll up just in one vertebra at a time. Nice wide stance. Pivot that right foot to point forward. Extend your arms, triangle pose, left hip back, right arm forward, forward, forward, and eventually down. Then look up at your left thumb. Lean back, inhale. Exhale, rebend that right knee. Let's cartwheel your hands to frame the right foot. Step it back. Inhaling. Exhale, lower your knees, your chest, and your chin. Go repose. Downward facing dog. Your heels a little, shake out your head. Breathe. And then down dog, split the right leg. Step the right foot between your hands. Try to do it with some control so you're not just swinging the foot forward. And then step your left foot to meet. Inhale, long spine. Exhale, bow. Press down through your feet. Rise all the way up. Inhale. Exhale. Mountain pose. We'll do the other side. Inhale, float the arms. Exhale, bow forward. Inhale, lengthen. Step the right foot back, release the right knee down, untuck the right toes, and then press into the top of the right foot enough that the right knee feels soft on the mat. And then interlace fingers on top of that left thigh. Sink the hips. Feel like that left heel is kicking the mat forward. Top of the right foot is also really active. And then lift the heart. Think about that sense of peeling the belly up in a way. Inhale. Exhale, the right hand down to the mat. Heel toe that left foot over to the side just a little bit. And then look. Nice easy twist. Could be here all day. Inhale. Exhale, bring the left hand down. Tuck the right toes and lift the right knee. Think about pulling the heart forward. Look forward. Feel engaged in that left foot still. And then walk your hands along the right side of your mat. Might have to adjust your feet a little bit so they're more or less in line. Look forward, little tuck of the tailbone. And bell. Keeping my hands planted. Roll the spine forward as you inhale, look forward. Exhale, think about the crown of the head, yearning for the mat legs are engaged. Inhale, look forward. Exhale, bow. And then bend your knees just a little bit, but keep the feet nice and firm. Roll yourself to stand. Pivot the left foot. Extend the arms. Triangle pose, right hip back, left arm forward, forward. All of that reaching forward is what really kind of makes this shape because you want your rib cage and your waist to feel fairly long and the legs to feel straight. And then nice stretch on the inside of that left thigh. Look up at your right thumb, maybe inhale. Exhale, re-bend the left knee warrior two. And then cartwheel your hands down to frame the left foot. Step back, plank position, top of a push-up. Inhale. Exhale, lower knees, chest engine. Go propose. Facing dog. Again, a little pedal out of the heels. I have a little bit of platar fasciitis in my right foot. Don't ask, it's a long story. But sometimes some of this stuff in my right heel can feel kind of intense. So I'm really taking time to think about pushing into the ball of that foot. So I have some stretch. And then we have to be balanced, so I try to find the same thing in the left foot. Down dog split the left leg. Inhale. Exhale. Step that foot all the way between your hands. And then bring your right foot up to meet it. Long spine. Inhale. Bow deeply exhale. Press down. Rise all the way to stand. Inhale. Exhale. Mountain pose. Let's flow a little bit. It'll borrow from what you just did. We'll move a lot more and of course any time you flow excuse me, let go of any need for perfection, assuming that you had it. Feet are on the mat. Take a dice, deep inhale. And exhale inhale floats the arms. Exhale, bow forward. Inhale, lengthen. Step the left foot backstay up in your high lunge. Rise all the way up. Inhale. Exhale, straighten the right leg. Fold forward, forward, forward, forward, forward. Hands frame that right foot. Now I'm gonna hop the left foot in just a little bit and anchor the left heel down. Pyramid pose. Inhale. Exhale. Walk your hands forward, standing split. It's a little bit of a different transition than we've done before. You might need to bend your right knee. We're coming to half moon pose from here. Peel your left hip open. I'm bringing my left hand to my left ribs and then re-engaging my right leg. Maybe float the arm. Left arm, that is. Inhale. Exhale, this is gonna be a little crazy. Bend the right knee, step the left hand down, step the left foot back, low revolved lunge. Look up your right thumb. Inhale, exhale the right hand down. Inhale, float the right foot back and take your vinyasa. I'm taking your chaturanga. You can take knees, chest, cobra or up dog, downward facing dog. Down dog split the right leg. Step the foot between your hands. Step the left foot forward to meet. Look forward. Inhale. Exhale, bow. Press down the other feet. Rise all the way up. Inhale. Exhale, fold forward right away. Inhale, lengthen. Exhale, the right foot steps back. Ground down, rise all the way up. High lunge. Inhale. Exhale. Lengthen the left leg. Send your heart forward. Reach forward. And then hands come down to frame that left foot. Hop the right foot in as much as you need to so that both legs can be straight and your hands can be fairly grounded. You don't want to put your hands on your shin because that'll put pressure on the knee. So if you if you need to have your fingertips on the mat, that's fine. Or use blocks if you have yoga blocks. Left big toe pushing the floor forward. Inhale. Exhale. Come forward for your standing split. Energize down into the ball of that left foot. Right leg feels really high. Now I'm gonna bend my left knee just a little bit, use my left hand for a little stability, peel that right hip open. This is not easy, so just stay present, keep breathing, find a point of focus on the floor that'll help with balance, and then try to re-engage, feel the instep of that left foot, stretch in the left under thigh, inhale. Exhale, bend the left knee a lot. Right hand comes to the mat as the right foot also steps back. Left arm to the ceiling, low revolve, lunge. Inhale. Exhale, bring that left hand down. Step back plank or three-legged plank. Chaturanga or a or knees chest. Cobra or up dog. Downward facing dog. Inhale. Exhale. Down dog split the left leg. Step it forward. Step the right foot to meet. Fold deeply. Reverse your swan dive. Rise up. Inhale. Exhale. Melt in pose. You can stay standing or come have a seat with me. Or lie down. Have a little shavasana. Come into a little bit of stillness. He's very interested. This one. Temperance. Answer the call of your soul. Shape a seated spinal twist. We've talked about temperance a bit here. I think he came up last week, which means maybe I'm not being temperate enough. Keeps keeps coming up for me. Answer the call of your soul. What does your soul need? What do you, your deepest self, your capital S self, need? You don't need lot of stuff. It's nice. Things are nice. It's nice to have nice things. What do you need in this moment right now? Really? Really, really, really. You need breath. Need water. Eat food. Yeah. You need love. You need connection. What else? What am I leaving out? Feel free to leave a comment and let me know if there's something that comes up for you when you ask your soul for what it needs. There is a Laszlo, Maslow, sorry. I remember learning about it in college. But it starts with our most fundamental needs. And the hierarchy, you move up until ultimately that highest level is that you're able to be self-fulfilled and self-reflective. That that is a luxury to have opportunities like this where we get to. contemplate our lives and our souls and temperance and what we need. If you're able to do that, then that means that your basic bodily needs are met. Because otherwise you'd have to look for food and shelter. You'd have to look for base level companionship. So similarly You need to meet the basic needs of your body. But what does your soul need right now? What is that hierarchy for you? I don't know that I have an answer. I haven't thought about it until just right this moment. So today I'm gonna decide to reflect even as I walk to work. I have to teach early this morning. That's why we're early here. What does your soul need? Connection? Love, for sure. Maybe that's all. Everything else is just nice sweet icing. Icing is great, but it's not the cake. The light that is in me bows to honors and is very grateful for all the light that is in you. Namaste. Thank you for spending this time. Be sure to like and subscribe and share with your friends and do all those things. Leave comments, of course. I really do am curious about your experience of these cards in particular and of the yoga. And if there's anything special you want to work on there, let me know. I'm happy to try to incorporate. ten minutes is pretty short, but we can get in a lot. And look out, keep an eye out. my podcast, Hello Friends with James Donnegan, will be launching here on YouTube and other podcat podcast platforms in the coming in October of twenty twenty six. So depending on when you're watching this soon. I'm doing a few interviews in the these few last weeks of September so that we can Get a little backlog so I can get started. I'm really excited. It'll be 30-minute conversations about how our yoga mindfulness practices interact with our daily lives and our search for those soul needs. I hope you'll watch, listen, do whatever podcast thing you like to do. 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.