Latest / Ten-Minute Mornings / 10-Minute Morning Yoga for Travel Stiffness
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: Out of your element, slept in a bed that's not your own, feeling a little stiff, a little tired, a little travel logged, same. Hello friends, welcome to your daily flow 10 minute mornings practice. My name is James. ⁓ beautiful day here. Hopefully where you are too. Either way, we have our mats, we have each other. So Be sure to practice till the end. We'll pull a card to set some intention and of course like and follow and all that stuff. Step your feet onto the mat, firm your feet down. Feel like you're squeezing the mat apart, pulling the mat apart, which will activate your legs and then tilt your tailbone down. Feel the lifting up through your back body, like your shoulder blades, your rib cage and back is climbing up, but your shoulders are relaxed. Lift your chin just a little bit. Inhale. Exhale. Inhale, floats the arms. Exhale, bow forward. Find a flat back. I'm gonna bring my hands to my shins here. Really tuck that tailbone under and then bend your knees a lot. Float your arms through your chair. You can stick your butt out just a little bit here. Feel a lengthening. Inhale. Exhale. Hands come to the floor. Find a long spine. And then step back to your plank position, top of a push up. Inhale. Exhale, lower your knees, your chest, and your chin. And then take a kobra pose. Exhaling downward facing dog. Push the floor forward in a way. Find your finger pads. Find that place between your index finger and your thumb. I've hear it called the index knuckle lately. I like that. Maybe turn your direction up towards your navel, your vision, your gaze, your drizdi up towards your navel. Inhale here. Exhale. Inhale. Roll yourself forward to plank, lower the right knee onto the floor. Extend the right arm forward, flip the left foot back. Inhale, exhale, bring the knee to the elbow. Inhale, lengthen. Exhale, knee to elbow. Inhale, lengthen. Exhale, knee to elbow. Lengthen again. Set the right hand down. Step that left foot back and then float the left arm to the ceiling. Look up at your left hand. Wrap that right shoulder blade under. Float the left foot. Inhale. Exhale, bring the left hand down, set the left foot down, down dog split the right leg. Inhaling. Exhale, big step forward with the right foot. Come up. Warrior one. Keep the both knees or both feet, the pinky edges active. Feel that rotating out and then spiral your chest forward. Lift your hands. Inhaling. Exhale, warrior two. Peaceful warrior, open up the side ribs. Side angle pose. I'm just going to bring my elbow to my thigh to start. Energize those left fingertips forward. Look up underneath the left arm. Inhaling. Exhaling. Inhale, rise up. Set up your feet for a goddess squat. Cactus the elbows. Bend the knees. Inhale, rise. I'm going to bring my left hand to the floor and my right hand to my sacrum. Keep the hips nice and level. Turn just the rib cage, firm the feet again, maybe float that right arm up. Exhale. Release the twist. Find your flat back. Catch the waist. Rise up. Inhale. Pivot that right foot, bend the right knee, bring your hands down. Step it back. Take a vinyasa if you'd like. Lower knees, chest and chin. Kobu pose. Downward facing done. And breathe here inhaling. Excellent. Roll yourself forward to plank lower the left knee onto the mat. Extend the left arm forward. Float the right foot back. Maybe look at that left thumb. Inhale. Exhale, knee to elbow. Inhale, length and look forward. Exhale. Bring the left hand down. Step the right foot back. Float the left arm to the ceiling or the sky. Float the left foot. Take a breath. Inhale. Exhale, bring the right hand down, step the right foot back, down dog, split the left leg. Feel that pulling you up and back in space. Inhaling. Exhale, big step forward. Come up. Warrior one. Again, feel the pinky edges of both feet. Instead of worrying about squaring your hips, wrap the right shoulder blade under square your heart. Maybe hands to prayer, maybe not. Bend the both knees, or bend the left knee a lot, rather. Inhale. Exhale, open out, warrior two. Flip that left palm. Peaceful warrior. Extended side angle post. Right bicep alongside the right ear. Really stretching out that right side body. Take a breath. Inhaling. Exhaling. Inhale. Rise up. Set up your goddess. Exhale. Bend it, bend the knees, bend the elbows. Rise up. I'm going to parallel my feet. Bring the right hand down to the floor, left hand to the sacrum. Turn just your rib cage, keep those hips nice and level. Then maybe flip the left arm up. Inhale. Exhale, bring the left hand down. Find your long spine. Hands catch the waist. Rise up. Inhale. And then exhale. I'm gonna pivot the left foot and bring the left hand down. Take a vinyasa. Or skip it if you'd rather. We'll meet up and down, dog either way. Inhale. Exhale. Bend your knees. Look forward. Step or float to the top of your mat. Find a long spine. And bow deeply. Sit into your chair. Let's revolve this chair. Take a twist to your right. Left elbow. Energize the palms. Keep that tailbone just a little bit tucked so you can lengthen your back body. Look up over the right shoulder. Inhale. Exhale. Inhale, release the twist. Exhale, fold forward. Find your long spine. Step floater hop. Chataranga. Upward facing. Downward facing dot. Bold step forward with the right foot. Rise up, warrior one. Open out. Warrior two. Peaceful warrior. Stretch the right ribs. Extended side angle pose. Lengthen the left body. Bring the ⁓ left hand down, flip the right arm up, low revolve, lunge, and then this time I'm gonna cartwheel myself up and out to that goddess squat. Not easy. Rise up, left hand to the floor, right arm to the ceiling, take your twist, and then just come forward and take a vijasa. The point is not that the shapes are hard. The point is that the order is surprising. So it keeps us on our toes. Step the left foot forward. Come up to your warrior one. Inhale. Exhale, open out warrior two. Peaceful warrior. Extended side angle pose. Cartwheel the right hand down, left arm up. Then let's open up for that goddess squat. Big cartwheel out. Take the knee bend. Inhale, rise up, right hand down, left arm up. Take your breath, and then just pivot for your vinyasa. Or skip it, of course, if you'd rather. Inhale here. Exhale, bend the knees, look forward, step or float, top of that. Long spine. Bow deeply. Press down, rise up. Inhale. Exhale, mountain pose. Sit into your chair. Inhaling. Exhale, twist to the left. Right elbow outside the left thigh, lengthen the back body. Look up over the left shoulder. Inhaling. Exhaling. Release the twist. Inhale. Exhale. Fold forward. Long spine. Prepare. Step floater hop. Take your vinyasa. So we twist it to the left. We're gonna start with the left. Step the left foot forward. Warrior one. Inhale. Exhale, warrior two. Peaceful. Side angle. Right hand down, left arm up, side plank, step the left foot back if you want to. Otherwise, stay in the low revolve lunge. We're gonna turn this into our goddess stance. Left foot comes forward, spiral out and open. Take your cactus arms. Rise up, right hand down, left arm to the ceiling. Pivot, take your vinyasa. Just flow and move and breathe. Thankfully never about perfection. Right foot forward. Warrior one. Warrior two. Peaceful. Extended side angle. Left hand spirals down, side plank. Inhale. Now can you get that right foot all the way forward? Use your hand to help. Come up. Take your goddess. Rise up. Left arm down. Right arm up. Take your breath. Take your vinyasa. Inhale. Exhale. Inhale, bend the knees, step or float, flat back. Exhale, bell. Root down, rise up, inhaling. Exhale. Mountain pose. Place a hand on your heart, one on your stomach. While I grabbed our cards. Shuffled these before we begin. We'll do another little mix-up. See what today might offer. A little bit of inspiration. There we go. How about this one? Equanimity. The pose is Tadasana. See clearly, act well, and walk the balanced path. I actually don't believe we've ever had this card. Equanimity, see clearly, act well, and walk the balanced path. And that starts right here. On the mat. No breath is more important than another. No inhale is more important than an exhale. All of those poses that we rush through, like chaturanga, for example, because we want to just get it over with. Any balancing, anything that we find challenging, all the stuff that we find hard, it's not less important. It's also not more important. The stuff we find easy. Perhaps, like Mountain Pose, has hidden challenges. And is just as deserving of our breath, our attention, and our practice as the fancy stuff or the harder stuff. So as we step off the mat and into the world, how can we recognize that there is no moment that is more important than another? Everything deserves our attention every breath, every instant, certainly every other living being. The light that is in me bows to honors and is so very grateful for the light that is in you. Namaste. Thank you so much for spending this time. Have a wonderful day. Be sure to hit like, subscribe, ⁓ check in this week while I'm traveling. The times are a little erratic for the lives, but I'll be here, and of course, it's YouTube. So it'll be here forever. So catch it whenever you can. I sure do appreciate you. Thank you so much. Have a great day. Namaste.