Latest / Ten-Minute Mornings / Start Your Day on Purpose | 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: Let's take just 10 minutes for mindful movement to ground our day in intention and to start our day on purpose. 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 together to help set that intention. And be sure to like and subscribe and all those good things. Come to stand at the top of your mat. Plant your feet. Firmly, either together or hip width apart, whichever one feels better in your body this morning. And then ground down firmly into your feet. And feel how that grounding has to engage the legs a little bit. And then feel a lifting up through the base of your pelvis. It's a tacky image, but they say like kind of like you have to go to the bathroom. You're just holding it in a little bit. And then give your shoulders a nice shrug up and back and down. Take a deep inhale. And exhale. And now float the arms. Exhale, bring your hands to heart center and interlace your fingers. Flip your palms inside out, press them forward. Drop the shoulders, round the spine, and tilt the pelvic bone so you're scooping up in the front and dropping down in the back. Finding a little bit of rounding in your back like cat pose. Inhale. Exhale. Inhale, flow to the arms overhead. Exhale, interlace fingers low behind your back. Press down through those knuckles and then lift up without bowing yet. We're gonna bow in a second, but lift up whatever nice and high feels like to you. And then wrap those interlaced fingers around to the right side. Wrap the left, sorry, around to the left side, apologies, and then wrap that left elbow back. Let your head fall to the right. And just sort of roll around a little bit, get into the neck. And coming back, press down and wrap around. Out to the right. Wrap that right arm back. Let your head fall to the left. Stretch was actually given to me by a vocal coach many years ago because it helped release some tension I was carrying in my throat. There's a fun fact. Press those knuckles down one more time. Then finge forward. Bend in the knees. So not so that's about the hamstrings right now, that is about opening up the back. Relax the head. Amen. Exhale, release those interlaced fingers. Lift your heart, look forward. Maybe bring your hands to your shins. Find a tucking back of the tailbone, a lengthening of the spine. This feels really nice in my back. Inhale. Exhale, fold, and then step back to your plank position, top of a push-up. Wrap your elbows under, pull your heart forward so your shoulders start to come over your knuckles. Inhale, exhale, release your knees, send your hips to your heels. Then roll forward to plank. Round your spine, lift the knees. And then down dog, hips hide a sky. I need to adjust my feet a little bit. My down dog is a little. And then roll yourself forward to playing. Lower your knees, release your hips back. Again, inhale, roll forward, really round the spine as you come forward. And then downward facing top. Spine, lower the knees, release the hips back to the heels. And then come forward to your plank. Downward facing dog. Blow your right leg high to sky. And step the right foot outside the right hand. Lizard lunge. Pull the heart forward. Release the left knee down. Untuck the left toes. And let's take our twist. Right hand to the right thigh. Look up over the right shoulder. Take a breath. Down, tuck those left toes, lift the left knee, walk along the left side of your mat, wide-legged forward fold, inhale, lengthen, exhale round, keep that little tuck of the tailbone down so you're not hyperextending the hamstring at all. But they should feel really nice crowned. It never touches, that's fine if it does. your left knee. So try to get that left heel on the ground because we're this is meant to be a grounded pose. Sometimes people are up here and it's not the end of the world. This is much less intense, sure. But if you can come back now you're building a little extra balance, a little extra core strength, and it's a nicer stretch. Lift up to the base of the pelvic floor. And if you're not as low as this, that's also okay. We're gonna plant the left hand beside the right foot. So just shift your way forward, left hand beside the right foot. Release the left knee down, step the right foot back, support it half movement. Exhale, bring the right hand down. Tuck those right toes. Town dog split the left leg. Energize that left heel up and back. Inhale. Exhale. Step the left foot outside the left hand. Let's pause here in our lizard. Pull the heart forward. Release the right knee down. Untuck the right toes. Nice and long. And then bring your left hand onto the left thigh. Take your twist. Feels really nice. Inhale. Exhale. And then release that. Tuck the right toes, lift the right knee, and then walk yourself to that wide-legged forward fold. I do have to adjust my feet a little bit after I get here. Lengthen your spine. Feel that tuck of the tailbone under, and then fold. Crown of head is yearning for mat. This time I'm gonna loop my piece fingers around my big toes and try to make 90-degree angles with my elbows. This is a fairly wide stance. This is longer than my chaturango was. That's fine, but just know that you're still not to take a breath out. And then walk your hands under your face. And now shift your weight to the right foot. Lift up through the base of that pelvic floor. Try to stay nice and proud. Do your best to ground on that right heel. And again, you don't have to be as low as this. It's a nice stretch on the inside of the left thigh. Inhale. Exhale, walk forward, bring the right hand to the mat, release that right knee down, and then float the left foot back. Look up. Inhale. Exhale. Set the left hand down. Step the left foot back. Down dog, split the right leg. Alright, we're gonna dial that up a little bit. Inhale here. Exhale, the right foot steps forward. Inhale, lift the right arm to the sky. Exhale, pivot yourself to your wide-legged forward fold and directly to skandasana. Left hand beside the right foot. This time I'm gonna grab my right big toe with my right piece fingers and carry that foot up to side plank. You can keep the knee very bent or you can lengthen it. Inhale. Exhale, take a vinyasa, knees, chest or chaturanga. Up dog or cobra. Downward facing dog. Down dog split the left leg, inhale, exhale, nice wide lizard lunge, left arm to the ceiling. Walk along to your wide legged forward fold, lengthen, and then bend the right knee. Skandhasana. Look at that left foot. Set your right hand beside it. Now we're coming to side plank. I'm gonna grab the left big toe. Carry it up. You can keep the knee bent. You can lengthen it, lift the hip side. Take your vinyasa. My left leg did not get as straight as my right. That's okay. You never want to force anything. So my body told me that's where I needed to stop, and I stopped. Not quite warm enough to do a straight leg yet. Look forward, bend your knees, step or float. To the top of your mat. Fold. Root down, rise up, inhale. Exhale. Melton Poes. How you do it? You can stay standing or come to sit. as we close our practice with a little bit of reflection on whatever card I happen to pull. I'm always torn about the mysticism of this. I meant to pull the card I pull. Is it meaningful in that way? Am I guided to it? Or do we just look for inspiration wherever we can find it? Is there something to be learned from all of them? I don't know. I'm not sure. I don't know that it really matters in this case. I'm not claiming any psychic abilities. But comment. Let me know what you think. Am I guided to the card? Or is it we just reflect on whatever life hands us? I think both are good. unconscious. So maybe I'm guided. Unconscious, the mindful actions of the higher path lead to contentment. Much do we do that's unconscious? How much do we move through our day unthinking? Most of the time, if every single thing we did was done with deliberation and thought, we'd never get anything done. Sometimes you just have to make your coffee without reflecting on making your coffee. You have to start the car without mindfully putting the key in the ignition and turning it. I guess we don't really do that anymore without pressing the bake and pushing the button. Sorry, I don't drive much. I live in New York. At any rate. At any rate. What do we do that is unconscious? And how can we find the few things to make mindful? Maybe today, if you're starting the car, you do take a pause and you do think about what you're doing, or when you're making your coffee or Lunch or whatever. I'm a big believer that we can ritualize just about anything so that we can show up in those moments of stuff we have to do anyway. Make those things that are unconscious a little more conscious, at least for the moment. And then trust that once we've established those routines, we can be safe to move in them with our unconscious mind taking some of the burden. Off of the conscious mind. But the message of this card. Is that those moments we take to pause, those moments that we take to do things on purpose, deliberately, consciously, are what lead us to the higher path, whatever that might be for you in this moment today. I don't think there's a higher path. I think each of us has our higher path. But all roads lead to the same place. Let me know how it goes. The light that is in me bows to honors and is very grateful for the light that is in you. Namaste. Thank you as always for spending this time. Please take a moment, like, subscribe, share, comment. Check out my website, dailyflow.yoga. There's a little bit of fun merch over there, as well as my entire video library, where you can build your own library of favorites if you create a free account. Have a great day. Thanks for spending this part of it with me. 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.