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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today we have

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a Greet the Day Yoga practice for you.

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This is gonna strengthen
and open up the body,

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leave ya feelin' good so
that you can set yourself up

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for greatness, and be 
the awesome, amazing

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human being that you area.

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So hop into something comfy

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and let's get started.

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(lively strumming and drumming)

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Alright, today we're going to begin

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in a nice, comfortable seat.

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Take a second to just get settled in.

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And come into a 
place of stillness here,

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where you can close the eyes,

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trust me, trust the video,
trust yourself,

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and just begin to check in
with how you're feeling today.

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Allow the hands to fall
wherever they naturally do.

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And then when you're ready,

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slowly begin to find this
gentle lift in the heart.

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And sit up a little taller.

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Again, close your eyes.

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Relax your face, 
the skin of your face,

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the muscles of your face.

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And we'll begin by 
noticing the breath.

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Take a moment to notice
where your thoughts go.

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And then take a 
moment to just check in

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with the four parts of the self.

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The physical body.

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How are you feeling 
in this moment?

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Gently deepen the breath.

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(exhaling)

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And then check in with the mental.

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Where's your mind at?

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Do you have a 
little monkey mind today?

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(inhaling and exhaling)

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And then check in with
your emotional body.

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How's your heart?

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What do you need 
from today's practice?

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And then finally, to just be
open to your spirit, your soul.

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How's your spiritual body doing?

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And then after you've
taken a moment to check in,

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to tune in and acknowledge and
accept where you are today,

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gently bat the eyelashes
open, open your eyes,

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and take the deepest breath
you've taken all day.

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Big breath in.

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(inhaling)

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And big exhale out 
through the mouth.

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(exhaling)

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Two more like that.

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Big breath in.

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(inhaling)

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Big exhale, let something go.

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(exhaling)

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Inhale.

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(inhaling)

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Then big release here.

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(exhaling)

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Awesome work.

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Draw the palms together.

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And gently bow the 
head to the heart.

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Big stretch in the 
back of the neck here.

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Draw the shoulder blades together.

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Elbows down.

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So at the very least,

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you're getting a 
great stretch here.

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And if you like, 
you can go the next layer

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and just bow the mind intelligence

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to the body intelligence here.

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Head to heart.

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Maybe set an intention
for your practice today

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if you haven't already.

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Think about why you 
rolled out the mat,

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and why you started the video.

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And then take a deep breath in.

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(inhaling)

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Big exhale out through the mouth.

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Now keep your breath
going, but seal the lips.

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Big inhale in through the nose.

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(inhaling)

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And out through the nose.

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(exhaling)

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Inhale, reach the arms all
the way up and overhead.

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Then exhale, rain it down,

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fingertips at your sides.

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And now moving with the breath.

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Inhale, fingertips reach up high.

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Exhale, rain it down.

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Inhale, reach up.

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Exhale, float the fingertips down.

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Now keep it going 
here on your own time.

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See if you can begin to
cultivate a little Ujjayi breath.

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That's that Darth Vadery sound.

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Darth Vadery, 
that's a real world word.

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Inhale, reach up.

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And play with the breath here.

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(exhaling)

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So it's a soft restriction
in the back of the throat,

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creating a little bit of heat.

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And also, it serves as a nice anchor

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for the mind, the Manas.

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(deep breathing)

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Then one more.

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Reaching up towards the sky.

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And exhale, fingertips to the mat.

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Great, take a second here
to loop the shoulders now

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a couple times.

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Big circles, warming up the joints.

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Continuing to deepen the breath.

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Forward, up and back.

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Sit up a little taller.

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Find that lift in the heart.

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And then really, super fancy,

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advanced yoga move here already,

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you're just gonna lift
the corners of your mouth

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just slightly, just a hair.

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And then reverse it.

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Just a little swimmer move

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so you can go on full on swimmer

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or just moving the elbows.

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Wakin' up the body.

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Gettin' the juices flowin'.

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And then inhale, reach the
fingertips up towards the sky,

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and exhale, big twist to the left.

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Right palm on the left knee.

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Sit up nice and tall.

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Inhale, lift your heart.

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And then exhale, gently
turning to look past

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your left shoulder.

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And then inhale, back to center.

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Big stretch.

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And to the right.

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Left palm to right knee.

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Roll it up.

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Exhale, look past the right shoulder.

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Don't crank, just gentle,
easy movement here.

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Great, inhale, reach up.

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Then we're gonna clap 
the palms together.

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Don't be shy.

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Jai Namaste, the celebratory Namaste.

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And then send it 
forward onto all fours.

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Come into tabletop position.

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So you're gonna center
yourself on the mat.

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Back the truck up if you need to.

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Wrists underneath the shoulders.

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Knees directly underneath the hips.

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Now pay atten--

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Oh, a little creaky floor action there.

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Wow, haven't had that in a while.

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Good ol' creaky floor.

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Press away from your yoga mat.

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So if you're collapsing into
the shoulder joints now,

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see if you can grow a little bit taller.

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Lift up through the space
between your shoulder blades.

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So you're kind of doming
through the upper back body.

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Then press into the tops of the feet.

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And create length from
the crown to the tail.

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I feel like I have big
horsey hair here today.

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Get outta here, mane.

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Mane.

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(laughing)

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Tuck the chin, so your
gaze is straight down.

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So take a look at the video always,

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and then make it your own.

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Trust, use my voice to guide you.

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And listen to your breath.

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Stay here, breathing strong,

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waking up the body.

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Sending awareness through every toe tip

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and fingertip.

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(laughing)

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Toe tip.

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Stay here or to test this awareness

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and just this engagement
from the crown to the tail,

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you might lift the knees, let them hover.

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Five seconds here.

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Draw the navel up 
towards the spine.

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We begin to wake up the core.

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And find length through the crown.

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So if your head is collapsed here,

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send the crown of the head towards

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the front edge of the mat.

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Great, gently release
and Cat-Cow here we come.

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Dropping the belly as you inhale,

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open the chest, open your heart.

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And then exhale, rounding through,

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hugging the lower ribs in.

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Chin to chest.

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Crown of the head releases down.

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And you're off.

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See if you can keep an
awareness in the hands.

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Spread them super wide like starfish

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and awareness in the toes.

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So, where we send our focus

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is where the energy flows, right?

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The attentiveness.

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So working to expand that here

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by paying attention to the full body.

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So pay attention to the
details in your practice today.

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I always like to say, "Curiosity
as an act of self love."

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So exploring your body.

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Really paying attention 
to the details.

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Moving with your breath here.

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You might start to rebel.

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(clicking tongue)

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Sending the hips left to right.

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Just kind of veering
off the railroad tracks.

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Waking up the hips.

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Creaky old floor, wassup?

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Creaky old floor has his
own hashtag on Twitter now.

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I love it.

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It's the little things, right?

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Find the joy.

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And then after a little
bit of movement here,

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you might curl the toes under

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and send the hips back.

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Not to Child's Pose yet,

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but just a nice stretch 
for the feet here.

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Notice if your shoulders
are creeping up to the ears.

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Most of our shoulders do
because they live here,

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so we're working to counter that

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by drawing the elbow creases forward,

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and just creating space between
the ears and the shoulders.

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Breathing deep, 
sending some love, focus,

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awareness to the soles of the feet.

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Great, and then come onto
the tops of the feet,

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and send it back, Child's Pose.

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Active arms here.

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So really reach the fingertips

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towards the front edge of the mat.

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Keep that awareness 
that you just garnered

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in the shoulders, so just notice

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if they're kind of clenching,

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creating tension there.

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See if you can draw 
them down and away.

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Big breath in.

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Big breath out.

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Maybe forehead 
releases to the mat.

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(deep breathing)

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Easing into our practice today.

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And nice and slow, almost
as if you're moving

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through water, tug back on
the palms a little bit here,

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and lift your heart forward,

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and we're gonna come all
the way onto the belly.

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Take your time getting there.

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Nice and slow.

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So we're gonna bring
the feet together here.

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Zip the legs up tight,

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and then palms are 
gonna come underneath

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the shoulder blades.

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Loop the shoulders.

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Press down into the earth.

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Pubic bone down 
towards your yoga mat,

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and then inhale, baby Cobra,

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as you pull the 
elbows back and lift up.

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Exhale, release.

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Press the tops of the feet down.

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Two more like that.

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Inhale, tuck the 
chin into the chest.

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This time, roll it up.

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Careful not to crank here.

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Take your time.

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And one more, inhale.

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On this one, 
you might flip the palms

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just to make sure you're
not muscling through,

267
00:11:12,990 --> 00:11:16,727
and really letting the muscles
of the back body wake up.

268
00:11:16,727 --> 00:11:21,727
Gently, kindly, and then find a release.

269
00:11:22,337 --> 00:11:24,178
Cool, curl the toes under.

270
00:11:24,178 --> 00:11:25,642
Lift the kneecaps.

271
00:11:25,642 --> 00:11:26,524
Spike the heels.

272
00:11:26,524 --> 00:11:28,331
Really reach the heels
towards the back.

273
00:11:28,331 --> 00:11:29,857
Keep those elbows pulling back.

274
00:11:29,857 --> 00:11:32,208
Big inhale to press up.

275
00:11:33,458 --> 00:11:36,109
Big exhale, Downward Dog.

276
00:11:39,820 --> 00:11:43,158
Take a second here to pedal it out.

277
00:11:43,158 --> 00:11:45,635
Maybe take your 
dog for a little walk.

278
00:11:45,635 --> 00:11:47,539
Press away from your yoga mat,

279
00:11:47,539 --> 00:11:49,542
so if you're collapsing 
into your wrists,

280
00:11:49,542 --> 00:11:51,989
really find that 
hand-to-earth connection.

281
00:11:51,989 --> 00:11:54,066
Clawing with the fingertips.

282
00:11:55,836 --> 00:11:58,133
And then how is your breath?

283
00:11:58,133 --> 00:12:01,955
(deep breathing)

284
00:12:01,955 --> 00:12:03,662
Continuing to wake up the feet.

285
00:12:03,662 --> 00:12:04,847
Stretch the side body.

286
00:12:04,847 --> 00:12:08,283
Shake the head a little yes
and no if it feels right.

287
00:12:08,283 --> 00:12:10,619
And then we'll slowly 
take it for a walk

288
00:12:10,619 --> 00:12:12,497
all the way up towards
the front of the mat.

289
00:12:12,497 --> 00:12:13,883
Take your time.

290
00:12:13,883 --> 00:12:16,303
Negotiate your space.

291
00:12:17,237 --> 00:12:19,583
And eventually we'll meet, 
Forward Fold.

292
00:12:19,583 --> 00:12:21,349
Feet hip width apart

293
00:12:21,349 --> 00:12:22,488
right at the top of your mat.

294
00:12:22,488 --> 00:12:24,543
Take your time getting there.

295
00:12:25,746 --> 00:12:28,206
When you arrive, 
find what feels good.

296
00:12:28,206 --> 00:12:30,006
Bend the knees generously.

297
00:12:30,006 --> 00:12:32,531
Grab the elbows.

298
00:12:32,531 --> 00:12:34,453
Rock gently side to side.

299
00:12:40,008 --> 00:12:41,564
Continue to deepen the breath

300
00:12:41,564 --> 00:12:44,499
and press into all four
corners of the feet.

301
00:12:46,571 --> 00:12:48,386
Then when you're ready, 
release the arms,

302
00:12:48,386 --> 00:12:49,794
root down through the feet.

303
00:12:49,794 --> 00:12:51,141
Tuck your chin into your chest

304
00:12:51,141 --> 00:12:54,923
and enjoy a nice, slow,
roll up to Mountain Pose.

305
00:13:04,911 --> 00:13:07,536
And we rise up tall.

306
00:13:07,536 --> 00:13:08,937
Pressing into the feet,

307
00:13:08,937 --> 00:13:11,764
so rooting strongly right
away to the earth here.

308
00:13:11,764 --> 00:13:15,009
And then drawing energy
up through the mid line.

309
00:13:15,009 --> 00:13:19,718
So you can imagine this line
from the base of the spine

310
00:13:19,718 --> 00:13:23,677
all the way up through
the crown, rising up.

311
00:13:23,677 --> 00:13:25,417
If you're familiar 
with Mula Bandha,

312
00:13:25,417 --> 00:13:26,741
you might play with that here.

313
00:13:26,741 --> 00:13:29,598
Just kind of engaging the
muscles of the pelvic floor

314
00:13:29,598 --> 00:13:32,692
to find lift up through the front body.

315
00:13:33,612 --> 00:13:35,276
And then find a little
balance by grounding

316
00:13:35,276 --> 00:13:36,249
through the back body.

317
00:13:36,249 --> 00:13:39,245
Shoulder blades coming together.

318
00:13:39,245 --> 00:13:40,523
Big breaths here.

319
00:13:40,523 --> 00:13:44,278
(deep breathing)

320
00:13:45,886 --> 00:13:47,384
And then when you're ready, inhale,

321
00:13:47,384 --> 00:13:48,602
soften through the knees,

322
00:13:48,602 --> 00:13:51,424
and reach the fingertips up high.

323
00:13:51,424 --> 00:13:53,211
Big beach ball overhead here,

324
00:13:53,211 --> 00:13:55,580
so give yourself lots
of space here to start.

325
00:13:55,580 --> 00:13:57,229
Again, rooting down through the feet

326
00:13:57,229 --> 00:13:59,353
as you rise up through the spine.

327
00:13:59,353 --> 00:14:00,409
Lift your heart.

328
00:14:00,409 --> 00:14:01,919
Lift the crown of your head.

329
00:14:01,919 --> 00:14:05,019
And then again, give
yourself lots of space.

330
00:14:05,019 --> 00:14:06,005
Inhale in.

331
00:14:06,005 --> 00:14:07,027
(inhaling)

332
00:14:07,027 --> 00:14:09,443
Exhale, bring the thumbs
now to the center.

333
00:14:09,443 --> 00:14:10,825
Hook them right over your head,

334
00:14:10,825 --> 00:14:12,462
Wu-Tang up here again.

335
00:14:12,462 --> 00:14:13,926
Inhale, reach.

336
00:14:13,926 --> 00:14:16,227
Exhale, gentle tilt to the right.

337
00:14:16,227 --> 00:14:17,537
Go ahead and bump 
your left hip out

338
00:14:17,537 --> 00:14:20,336
all the way to the 
left side of your mat.

339
00:14:20,336 --> 00:14:21,691
Draw the right shoulder in,

340
00:14:21,691 --> 00:14:22,690
hug the lower ribs in.

341
00:14:22,690 --> 00:14:24,326
Take one more breath.

342
00:14:24,326 --> 00:14:27,356
And then exhale gently through center.

343
00:14:27,356 --> 00:14:30,920
Inhale, think up and over
as you send it to the left,

344
00:14:30,920 --> 00:14:35,147
and bump the right hip out past
the right edge of your mat.

345
00:14:35,147 --> 00:14:36,345
Draw the left shoulder in.

346
00:14:36,345 --> 00:14:38,306
Inhale, lift the chin.

347
00:14:38,306 --> 00:14:40,096
And exhale, back to center.

348
00:14:40,096 --> 00:14:40,746
Awesome work.

349
00:14:40,746 --> 00:14:42,900
Break free, inhale, reach.

350
00:14:42,900 --> 00:14:45,290
And exhale, Forward Fold.

351
00:14:45,290 --> 00:14:47,761
Down you go nice and slow.

352
00:14:49,764 --> 00:14:51,345
Great, on your next inhale,

353
00:14:51,345 --> 00:14:53,362
send it to a nice, flat back position,

354
00:14:53,362 --> 00:14:56,242
so palms on the tops of the thighs.

355
00:14:56,242 --> 00:14:58,336
Or palms on the tops of the shins

356
00:14:58,336 --> 00:14:59,542
or fingertips on the mat,

357
00:14:59,542 --> 00:15:01,282
so we have lots of 
different variations

358
00:15:01,282 --> 00:15:03,488
to play with here.

359
00:15:03,488 --> 00:15:05,812
Big inhale to find length.

360
00:15:05,812 --> 00:15:07,967
Remember the neck is
a nice, long extension

361
00:15:07,967 --> 00:15:08,865
of the spine here,

362
00:15:08,865 --> 00:15:11,219
so if it's clenching, 
looking forward,

363
00:15:11,219 --> 00:15:13,726
or maybe it's sagging, 
hanging low.

364
00:15:13,726 --> 00:15:15,457
See if you can soften your knees.

365
00:15:15,457 --> 00:15:17,442
Find that containment in the torso,

366
00:15:17,442 --> 00:15:19,767
and create like a figure
seven shape in the body

367
00:15:19,767 --> 00:15:22,821
as you pull the elbows
back wherever you are.

368
00:15:22,821 --> 00:15:24,307
Then one more breath here.

369
00:15:24,307 --> 00:15:26,653
Inhale, inflate.

370
00:15:26,653 --> 00:15:29,185
Then exhale, soften and bow.

371
00:15:30,375 --> 00:15:32,010
Careful not to grip in the toes.

372
00:15:32,010 --> 00:15:33,588
Inhale, reach for the sky.

373
00:15:33,588 --> 00:15:36,039
Press into the earth, root to rise.

374
00:15:36,039 --> 00:15:37,412
Reach up.

375
00:15:37,412 --> 00:15:39,686
Exhale, hands to heart.

376
00:15:39,686 --> 00:15:41,710
Namaste.

377
00:15:41,710 --> 00:15:43,671
Inhale, reach for the sky.

378
00:15:43,671 --> 00:15:44,892
(inhaling)

379
00:15:44,892 --> 00:15:45,670
Hook the thumbs.

380
00:15:45,670 --> 00:15:47,272
Exhale, tilt to the right.

381
00:15:49,042 --> 00:15:51,334
Inhale, up to center.

382
00:15:51,334 --> 00:15:52,994
Exhale, tilt to the left.

383
00:15:52,994 --> 00:15:54,655
(exhaling)

384
00:15:54,655 --> 00:15:56,305
Inhale, reach.

385
00:15:56,305 --> 00:15:59,381
Exhale, break free and
rain it all the way down,

386
00:15:59,381 --> 00:16:00,728
Forward Fold.

387
00:16:00,728 --> 00:16:02,354
Awesome, inhale.

388
00:16:02,354 --> 00:16:04,794
Explore this halfway lift position.

389
00:16:04,794 --> 00:16:06,655
Awaken the spine.

390
00:16:07,505 --> 00:16:09,493
Your exhale takes you down.

391
00:16:09,493 --> 00:16:10,549
Move with your breath.

392
00:16:10,549 --> 00:16:12,016
Careful not to clench in the toes.

393
00:16:12,016 --> 00:16:13,862
Inhale, reach for the sky.

394
00:16:13,862 --> 00:16:15,142
Spread the fingertips.

395
00:16:15,142 --> 00:16:16,740
Root to rise.

396
00:16:17,594 --> 00:16:20,083
Exhale, hands to heart.

397
00:16:21,308 --> 00:16:22,167
Soft knees.

398
00:16:22,167 --> 00:16:24,043
Inhale, reach it up.

399
00:16:25,150 --> 00:16:25,987
Hook the thumbs.

400
00:16:25,987 --> 00:16:28,658
Exhale, take it left hip to left.

401
00:16:28,658 --> 00:16:30,086
Tilt to the right.

402
00:16:30,086 --> 00:16:32,576
Inhale to center.

403
00:16:32,576 --> 00:16:33,667
Opposite side.

404
00:16:33,667 --> 00:16:35,602
Long in the side body.

405
00:16:36,489 --> 00:16:38,665
Inhale to center, smile.

406
00:16:38,665 --> 00:16:42,220
Exhale, enjoy this move
as you rain it down.

407
00:16:44,048 --> 00:16:45,469
Inhale, halfway lift.

408
00:16:45,469 --> 00:16:47,540
Flat back, your version.

409
00:16:47,540 --> 00:16:48,713
Explore.

410
00:16:48,713 --> 00:16:52,144
And then exhale, soften and bow.

411
00:16:52,144 --> 00:16:54,129
Great, fingertips are gonna
come on the mat and here

412
00:16:54,129 --> 00:16:56,077
I'm gonna just gently
walk the feet together

413
00:16:56,077 --> 00:16:57,392
just a little bit closer.

414
00:16:57,392 --> 00:16:58,680
And then plant the palms,

415
00:16:58,680 --> 00:17:00,729
step the right toes back.

416
00:17:00,729 --> 00:17:02,832
Nice and rooted in the palms here.

417
00:17:02,832 --> 00:17:04,827
Step the left toes back.

418
00:17:04,827 --> 00:17:07,473
So we're coming into the top
of a push-up, Plank Pose.

419
00:17:07,473 --> 00:17:10,178
Really strong here, waking
up the body nice and slow.

420
00:17:10,178 --> 00:17:12,420
If you ever need to lower
your knees, please do.

421
00:17:12,420 --> 00:17:14,790
We're really gonna give
the wrists some love today

422
00:17:14,790 --> 00:17:16,265
so careful not to collapse here.

423
00:17:16,265 --> 00:17:19,246
See if you can draw the
shoulders down the back body.

424
00:17:19,246 --> 00:17:21,523
Keep that awareness that
we've been talking about

425
00:17:21,523 --> 00:17:23,903
in the spine, crown to tail.

426
00:17:23,903 --> 00:17:25,446
Press away from your yoga mat,

427
00:17:25,446 --> 00:17:27,270
so if you have to lower
your knees to do that,

428
00:17:27,270 --> 00:17:29,029
press away so that 
you're not putting

429
00:17:29,029 --> 00:17:31,170
all this undue pressure 
into your wrists.

430
00:17:31,170 --> 00:17:33,696
One more big breath here, 
you got it.

431
00:17:33,696 --> 00:17:37,328
Then on your exhale, send it
back, Downward Facing Dog.

432
00:17:39,226 --> 00:17:40,646
Press into the fleshy part

433
00:17:40,646 --> 00:17:43,554
between the index finger and thumb.

434
00:17:43,554 --> 00:17:46,495
Hips up high, heart melts back.

435
00:17:49,101 --> 00:17:51,114
Great, then walk the two big toes together

436
00:17:51,114 --> 00:17:52,617
just to the center line.

437
00:17:52,617 --> 00:17:54,249
Anchor down through the left heel

438
00:17:54,249 --> 00:17:56,519
and inhale, 
lift the right leg up high.

439
00:17:56,519 --> 00:17:57,675
Keep the hips leveled.

440
00:17:57,675 --> 00:17:59,282
Press away from your yoga mat.

441
00:17:59,282 --> 00:18:02,110
Starting to work up a little
bit of heat in the body

442
00:18:02,110 --> 00:18:03,720
from the inside out.

443
00:18:03,720 --> 00:18:04,740
Inhale in.

444
00:18:04,740 --> 00:18:06,401
Exhale, nose to knee.

445
00:18:06,401 --> 00:18:07,427
Draw the navel up.

446
00:18:07,427 --> 00:18:09,025
Round through the spine.

447
00:18:09,025 --> 00:18:11,288
Then step it up, nice, low lunge.

448
00:18:11,288 --> 00:18:12,693
Lower the back knee,

449
00:18:12,693 --> 00:18:16,216
and take your time getting
into these shapes today.

450
00:18:16,216 --> 00:18:18,911
So we're not here to
really come into the pose

451
00:18:18,911 --> 00:18:20,019
and then be in the pose.

452
00:18:20,019 --> 00:18:22,525
We're just moving 
in and out of shapes,

453
00:18:22,525 --> 00:18:26,229
which allows the 
body opportunity to open

454
00:18:26,229 --> 00:18:29,996
and strengthen, so take your time.

455
00:18:29,996 --> 00:18:31,993
Just kind of getting into the pose,

456
00:18:31,993 --> 00:18:33,507
there's really no point in that

457
00:18:33,507 --> 00:18:34,912
so feel your way through.

458
00:18:34,912 --> 00:18:36,793
And if that means 
moving at a slower tempo

459
00:18:36,793 --> 00:18:38,548
than I am, please do.

460
00:18:38,548 --> 00:18:40,033
So back knee is lowered.

461
00:18:40,033 --> 00:18:42,734
Front knee is over front ankle.

462
00:18:42,734 --> 00:18:44,486
Fingertips are light here

463
00:18:44,486 --> 00:18:46,886
so note if you're just crashing
into your fingertips here.

464
00:18:46,886 --> 00:18:49,955
Start to waken up through
your center, your core.

465
00:18:49,955 --> 00:18:52,109
If it feels good, you might
walk that left knee back

466
00:18:52,109 --> 00:18:54,466
just a hair, but only if it feels good.

467
00:18:54,466 --> 00:18:56,259
Big breath in here.

468
00:18:56,259 --> 00:18:58,245
Big breath out.

469
00:18:59,690 --> 00:19:01,158
Then with the back toes curled

470
00:19:01,158 --> 00:19:03,225
or the top of the 
foot rooted strong

471
00:19:03,225 --> 00:19:04,769
in the left foot there,

472
00:19:04,769 --> 00:19:07,079
we're gonna 
interlace the fingertips

473
00:19:07,079 --> 00:19:08,763
and slowly lift the heart,

474
00:19:08,763 --> 00:19:10,532
press up through that front leg.

475
00:19:10,532 --> 00:19:11,821
Lengthen the tailbone down here.

476
00:19:11,821 --> 00:19:13,797
Draw the navel in, 
Uddiyana Bandha.

477
00:19:13,797 --> 00:19:16,367
Also that Mula Bandha,
lifting up once again.

478
00:19:16,367 --> 00:19:18,551
Now you could stay 
here nice and tall

479
00:19:18,551 --> 00:19:20,216
or you can begin 
to sink a little deeper,

480
00:19:20,216 --> 00:19:22,120
but as you sink, especially
if you're flexible

481
00:19:22,120 --> 00:19:24,802
and really bendy, see if
you can really tug back

482
00:19:24,802 --> 00:19:26,590
through the top of 
that right thighbone.

483
00:19:26,590 --> 00:19:28,333
Pull the right hip crease back

484
00:19:28,333 --> 00:19:33,076
so that you are not harming

485
00:19:33,076 --> 00:19:37,930
your lower back body, but
finding strength and opening.

486
00:19:37,930 --> 00:19:38,656
Right?

487
00:19:40,472 --> 00:19:41,854
So if we just come here,

488
00:19:41,854 --> 00:19:43,178
there's just a lot of pressure.

489
00:19:43,178 --> 00:19:44,056
There's no engagement.

490
00:19:44,056 --> 00:19:47,059
No support, so find support.

491
00:19:49,469 --> 00:19:51,605
Couple more deep breaths here.

492
00:19:51,605 --> 00:19:55,873
(deep breathing)

493
00:19:58,978 --> 00:20:00,677
And then connect to your foundation.

494
00:20:00,677 --> 00:20:02,526
Hug the inner thighs to the mid line.

495
00:20:02,526 --> 00:20:05,213
And reach the fingertips
all the way up and overhead.

496
00:20:05,213 --> 00:20:08,429
Right hand grabs the left wrist here,

497
00:20:08,429 --> 00:20:09,984
and we squeeze the inner
thighs to the mid line,

498
00:20:09,984 --> 00:20:11,931
almost a scissoring
effect, so we're drawing up

499
00:20:11,931 --> 00:20:15,045
from the pelvic floor, and we
take the left fingertips up

500
00:20:15,045 --> 00:20:16,441
and over to the right.

501
00:20:16,441 --> 00:20:18,102
Big side body stretch.

502
00:20:18,102 --> 00:20:19,481
Lift your chin slightly.

503
00:20:19,481 --> 00:20:21,370
Lift your heart, lengthen.

504
00:20:21,370 --> 00:20:23,866
Draw the shoulder blades together.

505
00:20:23,866 --> 00:20:25,934
Big breath in, you got this.

506
00:20:25,934 --> 00:20:27,840
Exhale, release.

507
00:20:27,840 --> 00:20:32,141
Great, take the right hand to the arch

508
00:20:32,141 --> 00:20:34,459
of the right foot, so right
to the side of the arch

509
00:20:34,459 --> 00:20:35,643
of the right foot.

510
00:20:35,643 --> 00:20:38,180
And then we're gonna
slowly spin the left toes

511
00:20:38,180 --> 00:20:40,132
towards the left side of the mat.

512
00:20:40,132 --> 00:20:41,149
Right side of the mat, excuse me,

513
00:20:41,149 --> 00:20:43,886
and then open left fingertips
up towards the sky.

514
00:20:43,886 --> 00:20:44,804
Whoa.

515
00:20:44,804 --> 00:20:46,666
If this is too much,
you can be right elbow

516
00:20:46,666 --> 00:20:48,372
on the top of the right thigh.

517
00:20:48,372 --> 00:20:50,809
Finding opening through your arms here.

518
00:20:50,809 --> 00:20:54,280
If you're here, press the
right arm into the right leg,

519
00:20:54,280 --> 00:20:57,203
and squeeze the right leg
into to the right arm.

520
00:20:57,203 --> 00:20:58,666
Big breath.

521
00:20:58,666 --> 00:21:01,348
(deep breathing)

522
00:21:01,348 --> 00:21:04,048
Inhale, maybe you 
dial your gaze, look up.

523
00:21:04,048 --> 00:21:06,588
And then exhale, rain it down.

524
00:21:06,588 --> 00:21:09,212
Nice and easy, we come
into a Lizard Pose here,

525
00:21:09,212 --> 00:21:10,722
so bring the left toes back,

526
00:21:10,722 --> 00:21:11,905
opening the hips.

527
00:21:11,905 --> 00:21:14,536
You can walk your right
toes out a little bit.

528
00:21:14,536 --> 00:21:17,129
And breathe here, strong breaths.

529
00:21:17,129 --> 00:21:20,149
(deep breathing)

530
00:21:20,149 --> 00:21:23,063
So opening and strengthening today.

531
00:21:23,063 --> 00:21:25,083
Using the breath to 
move parts of the body

532
00:21:25,083 --> 00:21:28,079
that your poses, your
shapes just simply cannot.

533
00:21:28,079 --> 00:21:29,703
So deep breaths.

534
00:21:29,703 --> 00:21:31,352
If you want to take it
down a little further

535
00:21:31,352 --> 00:21:33,117
you can come into the forearms here,

536
00:21:33,117 --> 00:21:34,753
interlace the fingers.

537
00:21:34,753 --> 00:21:38,434
(deep breathing)

538
00:21:38,434 --> 00:21:40,546
And if you're already like goin',

539
00:21:40,546 --> 00:21:42,879
rarin' to go today, you might
curl the back toes under,

540
00:21:42,879 --> 00:21:45,388
and find that lift for a little more heat,

541
00:21:45,388 --> 00:21:46,804
a little strengthening.

542
00:21:46,804 --> 00:21:50,603
So we have lots of different
stages here to work with,

543
00:21:50,603 --> 00:21:52,539
Kramas, different stages.

544
00:21:52,539 --> 00:21:56,075
(deep breathing)

545
00:22:00,039 --> 00:22:01,712
Great, then if the back knee is lifted,

546
00:22:01,712 --> 00:22:03,058
go ahead and lower it.

547
00:22:03,058 --> 00:22:04,941
Walk your right foot 
back to the center.

548
00:22:04,941 --> 00:22:07,843
Allow your hands to frame 
your right foot,

549
00:22:07,843 --> 00:22:09,410
and then we'll plant the palms,

550
00:22:09,410 --> 00:22:10,524
curl the back toes under,

551
00:22:10,524 --> 00:22:13,855
and return to that top
of a push-up plank pose.

552
00:22:13,855 --> 00:22:16,443
Inhale, rock on the toes, front, back.

553
00:22:16,443 --> 00:22:18,444
And the next time 
you're looking forward,

554
00:22:18,444 --> 00:22:20,009
hug the elbows into the side body,

555
00:22:20,009 --> 00:22:21,948
and slowly lower all the way down,

556
00:22:21,948 --> 00:22:23,853
belly to the mat.

557
00:22:23,853 --> 00:22:25,418
Zip the legs up once again.

558
00:22:25,418 --> 00:22:28,769
Press into the earth, inhale, Cobra.

559
00:22:29,656 --> 00:22:32,059
Exhale to release.

560
00:22:32,059 --> 00:22:33,429
Curl the toes under.

561
00:22:33,429 --> 00:22:35,009
Come back to all fours

562
00:22:35,009 --> 00:22:37,653
or lift the knees, spike the heels,

563
00:22:37,653 --> 00:22:39,188
and inhale, come back to plank.

564
00:22:39,188 --> 00:22:40,303
So you have options.

565
00:22:40,303 --> 00:22:41,647
Big breath in.

566
00:22:41,647 --> 00:22:43,783
Exhale, Downward Facing Dog.

567
00:22:43,783 --> 00:22:45,746
(exhaling breath)

568
00:22:45,746 --> 00:22:47,162
Awesome.

569
00:22:47,162 --> 00:22:49,359
One more big breath in here.

570
00:22:49,359 --> 00:22:52,296
And then exhale out through the mouth.

571
00:22:52,296 --> 00:22:55,024
Walk the big toes together.

572
00:22:55,024 --> 00:22:56,720
Anchor the right heel to the earth,

573
00:22:56,720 --> 00:22:58,962
and inhale, lift the left leg up high.

574
00:22:58,962 --> 00:23:00,504
Press away from your yoga mat.

575
00:23:00,504 --> 00:23:01,793
Level the hips.

576
00:23:01,793 --> 00:23:04,265
Draw the shoulders away from the ears.

577
00:23:05,145 --> 00:23:06,181
Here we go.

578
00:23:06,181 --> 00:23:07,216
Connect to your power.

579
00:23:07,216 --> 00:23:08,097
Cultivate strength.

580
00:23:08,097 --> 00:23:09,029
Bend the left knee.

581
00:23:09,029 --> 00:23:10,839
Squeeze it up towards your nose.

582
00:23:10,839 --> 00:23:12,509
Hollow through the upper back body.

583
00:23:12,509 --> 00:23:14,527
Press away from your yoga mat.

584
00:23:14,527 --> 00:23:15,435
And then step it up.

585
00:23:15,435 --> 00:23:16,816
Pshuuueew.

586
00:23:16,816 --> 00:23:17,699
Awesome, again,

587
00:23:17,699 --> 00:23:18,708
honor where you're at today.

588
00:23:18,708 --> 00:23:20,020
Take your time.

589
00:23:20,020 --> 00:23:22,871
Lower that back knee
whenever you're ready.

590
00:23:23,887 --> 00:23:26,052
So there's no rushing.

591
00:23:28,216 --> 00:23:32,870
Breathing into the muscles that are tight.

592
00:23:32,870 --> 00:23:36,102
Using the breath to stir
and to move the energy

593
00:23:36,102 --> 00:23:38,214
or the Shakti in the body.

594
00:23:38,214 --> 00:23:41,800
Moving throughout all those meridians.

595
00:23:41,800 --> 00:23:44,112
Acknowledging that it's all connected.

596
00:23:44,112 --> 00:23:45,564
Right, the mind and body.

597
00:23:45,564 --> 00:23:48,978
People are startin' to catch on I tell ya.

598
00:23:48,978 --> 00:23:52,042
The mind and the body doing a tango.

599
00:23:52,042 --> 00:23:53,447
Front knee over front ankle here,

600
00:23:53,447 --> 00:23:55,456
so, notice where you're at,

601
00:23:55,456 --> 00:23:56,976
and then again, notice if you are crashing

602
00:23:56,976 --> 00:23:59,321
onto your fingertips like I just was.

603
00:23:59,321 --> 00:24:03,673
See if you can begin
to wake up your center.

604
00:24:03,673 --> 00:24:05,609
The middle, your core.

605
00:24:09,027 --> 00:24:11,582
Wow, there's a little moth in here.

606
00:24:11,582 --> 00:24:13,660
Alright, with the 
back toes curled under

607
00:24:13,660 --> 00:24:15,528
or flipped, so yogi's choice,

608
00:24:15,528 --> 00:24:17,909
just find a connection,
a root in the back.

609
00:24:17,909 --> 00:24:19,307
Wassup?

610
00:24:21,472 --> 00:24:24,003
We have a no kill policy
here, don't worry.

611
00:24:24,003 --> 00:24:26,266
But wouldn't that be funny if
I was teaching a yoga video

612
00:24:26,266 --> 00:24:27,601
and I was like aughhhh!

613
00:24:27,601 --> 00:24:29,112
OK, you're like, "I'm
in a crescent lunge."

614
00:24:29,112 --> 00:24:32,234
Interlace the fingertips, hug
energy through the mid line.

615
00:24:32,234 --> 00:24:34,350
So if you just kind of
come into it really low,

616
00:24:34,350 --> 00:24:36,438
this is really pullin' on some muscles

617
00:24:36,438 --> 00:24:38,260
in a not so good way, not great.

618
00:24:38,260 --> 00:24:40,025
So cultivate your energy.

619
00:24:40,025 --> 00:24:41,022
Hug muscle to bone,

620
00:24:41,022 --> 00:24:42,914
and press all the way up.

621
00:24:42,914 --> 00:24:44,644
Find that stabilization,

622
00:24:44,644 --> 00:24:46,929
and then we can begin to play.

623
00:24:46,929 --> 00:24:50,658
So for this shape, it's tugging
the left thighbone back,

624
00:24:50,658 --> 00:24:51,910
left hip crease.

625
00:24:51,910 --> 00:24:54,036
Use a blanket to pillow
the knee if you need to.

626
00:24:54,036 --> 00:24:56,597
You can also always 
double up on the mat.

627
00:24:58,116 --> 00:25:00,707
⍠Return to the breath âŤ

628
00:25:01,574 --> 00:25:04,196
Keep making that terrible joke.

629
00:25:04,196 --> 00:25:05,555
Hug the lower ribs in.

630
00:25:05,555 --> 00:25:07,624
You might just stay here.

631
00:25:07,624 --> 00:25:10,819
Or we'll reach the fingertips
forward, up, and back.

632
00:25:10,819 --> 00:25:13,699
(deep breathing)

633
00:25:13,699 --> 00:25:15,435
Remember that 
big beach ball overhead.

634
00:25:15,435 --> 00:25:16,660
Find Uddiyana Bandha here,

635
00:25:16,660 --> 00:25:20,135
so draw the navel inward and upward.

636
00:25:23,376 --> 00:25:26,037
Then left fingertips grab the right wrist.

637
00:25:26,037 --> 00:25:27,114
Think up and over.

638
00:25:27,114 --> 00:25:30,275
Keep your heart lifted as you
send it gently to the left.

639
00:25:30,275 --> 00:25:32,215
Big side body stretch here.

640
00:25:32,215 --> 00:25:35,024
Strengthening, lifting up
through the plumb line.

641
00:25:35,024 --> 00:25:37,362
(inhaling and exhaling)

642
00:25:37,362 --> 00:25:39,358
Inhale, lift the chin slightly.

643
00:25:39,358 --> 00:25:41,946
Think Upward Facing Dog in the torso.

644
00:25:41,946 --> 00:25:44,222
And then exhale, back to center.

645
00:25:45,226 --> 00:25:46,386
Awesome.

646
00:25:46,386 --> 00:25:48,223
So left elbow's gonna come to the top

647
00:25:48,223 --> 00:25:49,545
of the left thigh here.

648
00:25:49,545 --> 00:25:52,547
Or left palm in line with
the arch of the left foot.

649
00:25:52,547 --> 00:25:55,045
Gently spin your right
toes to the left side

650
00:25:55,045 --> 00:25:55,999
of your yoga mat now.

651
00:25:55,999 --> 00:25:58,008
Big stretch here, big opening.

652
00:25:58,008 --> 00:25:59,545
So stay connected through your center

653
00:25:59,545 --> 00:26:01,904
as you open right fingertips
up towards the sky.

654
00:26:01,904 --> 00:26:03,413
If you have a block, sometimes it's nice

655
00:26:03,413 --> 00:26:05,347
to bring the earth up to you too.

656
00:26:05,347 --> 00:26:06,883
Your body will tell you what it needs.

657
00:26:06,883 --> 00:26:08,592
You just need to listen.

658
00:26:08,592 --> 00:26:10,804
Big breaths here, you got it.

659
00:26:10,804 --> 00:26:12,689
Again, we can also be here.

660
00:26:13,909 --> 00:26:15,102
Exploring.

661
00:26:15,102 --> 00:26:17,865
Lengthen tailbone down so
if the pelvis is poking out,

662
00:26:17,865 --> 00:26:20,053
see if you can find your alignment again.

663
00:26:20,053 --> 00:26:21,745
Head in line with the heart,

664
00:26:21,745 --> 00:26:24,701
in line with the pelvis or the tailbone.

665
00:26:24,701 --> 00:26:26,920
One more big breath here, you got it.

666
00:26:28,809 --> 00:26:31,654
And then rain your right fingertips down.

667
00:26:31,654 --> 00:26:33,925
One of my best friends
just name her baby Rain,

668
00:26:33,925 --> 00:26:35,027
so every time I say that,

669
00:26:35,027 --> 00:26:36,536
I kind of get a little tickled.

670
00:26:36,536 --> 00:26:37,999
So right toes are gonna come back.

671
00:26:37,999 --> 00:26:41,068
We come into our Lizard Pose
or our Lizard variation.

672
00:26:41,068 --> 00:26:43,193
It's going to feel different for everyone

673
00:26:43,193 --> 00:26:44,989
so it should look
different for everyone too.

674
00:26:44,989 --> 00:26:46,499
So if yours doesn't look like mine,

675
00:26:46,499 --> 00:26:48,710
stay present in your body.

676
00:26:50,450 --> 00:26:51,758
So you might be here

677
00:26:51,758 --> 00:26:53,473
walking the left foot out a little bit.

678
00:26:53,473 --> 00:26:56,187
Maybe turning the left toes out a hair.

679
00:26:58,156 --> 00:27:00,203
Or you might come onto the forearms.

680
00:27:00,203 --> 00:27:04,552
(deep breathing)

681
00:27:04,552 --> 00:27:07,546
Send your gaze down or slightly ahead.

682
00:27:07,546 --> 00:27:10,150
Draw the shoulders away from
the ears wherever you are,

683
00:27:10,150 --> 00:27:11,754
and if you'd like, you
want a little more heat,

684
00:27:11,754 --> 00:27:14,351
you can curl the back toes under and lift.

685
00:27:14,351 --> 00:27:15,988
If you're lifting that back leg,

686
00:27:15,988 --> 00:27:18,590
really reach the heel towards
the back edge of the mat.

687
00:27:18,590 --> 00:27:20,624
And try to press into
your pinky toe as well

688
00:27:20,624 --> 00:27:23,123
so it's not dialing in, but really strong,

689
00:27:23,123 --> 00:27:25,323
again, that attention to detail.

690
00:27:25,323 --> 00:27:29,310
(deep breathing)

691
00:27:29,310 --> 00:27:32,909
So big opening here, big
strength is required.

692
00:27:32,909 --> 00:27:34,244
Draw the navel in.

693
00:27:34,244 --> 00:27:35,108
You're doin' awesome.

694
00:27:35,108 --> 00:27:36,422
Take two more breaths.

695
00:27:36,422 --> 00:27:40,932
(deep breathing)

696
00:27:42,970 --> 00:27:44,504
Beautiful, if the back knee is lifted,

697
00:27:44,504 --> 00:27:45,638
go ahead and lower it,

698
00:27:45,638 --> 00:27:46,719
and slowly we'll come out,

699
00:27:46,719 --> 00:27:48,347
pressing into the palms.

700
00:27:48,347 --> 00:27:50,594
Walkin' that left foot
back into the center.

701
00:27:50,594 --> 00:27:52,612
Framing the left foot.

702
00:27:52,612 --> 00:27:54,614
And then we have a little
Vinyasa coming up here

703
00:27:54,614 --> 00:27:56,138
so press into the palms,

704
00:27:56,138 --> 00:27:57,634
lift the back knee if you like.

705
00:27:57,634 --> 00:27:59,721
Stepping back, plank.

706
00:27:59,721 --> 00:28:02,130
And then lower, belly to
Cobra like we did before,

707
00:28:02,130 --> 00:28:04,338
or this time, moving your gaze forward.

708
00:28:04,338 --> 00:28:05,787
Coming onto the tippy toes,

709
00:28:05,787 --> 00:28:09,231
and moving Chaturanga
to Upward Facing Dog.

710
00:28:09,231 --> 00:28:12,973
Big breath in in Cobra or Up Dog.

711
00:28:12,973 --> 00:28:15,315
And then big breath out as
you send the hips up high

712
00:28:15,315 --> 00:28:18,031
and back, Down Dog.

713
00:28:18,031 --> 00:28:19,738
(exhaling)

714
00:28:19,738 --> 00:28:22,521
Inhale, lots of love in.

715
00:28:22,521 --> 00:28:25,837
Exhale, lots of love out.

716
00:28:25,837 --> 00:28:27,057
Bend the knees generously.

717
00:28:27,057 --> 00:28:28,728
Inhale, look forward.

718
00:28:28,728 --> 00:28:32,596
On an exhale, hop, jump,
or step to the top.

719
00:28:34,599 --> 00:28:36,230
Forward Fold.

720
00:28:37,826 --> 00:28:39,347
Inhale, lift and lengthen.

721
00:28:39,347 --> 00:28:40,902
Find that flat back position.

722
00:28:40,902 --> 00:28:43,911
Lengthen through the crown of the head.

723
00:28:43,911 --> 00:28:46,664
And exhale, soften and bow.

724
00:28:47,510 --> 00:28:48,410
Root to rise.

725
00:28:48,410 --> 00:28:50,198
Stretch through the fingertips.

726
00:28:50,198 --> 00:28:51,870
Inhale, reach for the sky.

727
00:28:51,870 --> 00:28:53,413
Big stretch here.

728
00:28:54,417 --> 00:28:58,070
And exhale, hands to heart, Namaste.

729
00:28:59,977 --> 00:29:01,007
Soft knees.

730
00:29:01,007 --> 00:29:03,892
Inhale, reach for the sky.

731
00:29:03,892 --> 00:29:05,259
Hook the thumbs, Wu-Tang.

732
00:29:05,259 --> 00:29:06,818
Inhale, lift the heart.

733
00:29:06,818 --> 00:29:08,721
Exhale, send it to the right.

734
00:29:08,721 --> 00:29:10,327
You know what I want to say here, right?

735
00:29:10,327 --> 00:29:12,504
Wu-Tang fans.

736
00:29:12,504 --> 00:29:13,620
I know you know.

737
00:29:13,620 --> 00:29:14,605
Can't say it.

738
00:29:14,605 --> 00:29:16,428
Can't say it on this show.

739
00:29:16,428 --> 00:29:17,092
Not today.

740
00:29:17,092 --> 00:29:18,565
Inhale, lift the heart.

741
00:29:18,565 --> 00:29:19,922
Hope you went to both sides.

742
00:29:19,922 --> 00:29:21,989
Rain it down, Forward Fold.

743
00:29:21,989 --> 00:29:23,986
So have a little fun here.

744
00:29:23,986 --> 00:29:26,586
Inhale, lift to lengthen.

745
00:29:26,586 --> 00:29:28,130
Yoga is not so serious.

746
00:29:28,130 --> 00:29:29,714
It should be fun, an exploration,

747
00:29:29,714 --> 00:29:31,374
a celebration of your body.

748
00:29:31,374 --> 00:29:32,269
Plant the palms.

749
00:29:32,269 --> 00:29:33,428
Step the right toes back

750
00:29:33,428 --> 00:29:35,458
followed by the left.

751
00:29:35,458 --> 00:29:37,466
Last one, so last Vinyasa here.

752
00:29:37,466 --> 00:29:39,765
You can skip it, send
it straight to Down Dog.

753
00:29:39,765 --> 00:29:42,668
Or move belly to 
Cobra or Chaturanga

754
00:29:42,668 --> 00:29:44,246
to Upward Facing Dog.

755
00:29:44,246 --> 00:29:46,649
Just stirring up the energy.

756
00:29:46,649 --> 00:29:50,505
Making sure all the juices are flowin'.

757
00:29:50,505 --> 00:29:52,229
We'll meet in Downward Facing Dog.

758
00:29:52,229 --> 00:29:55,580
(deep breathing)

759
00:29:55,580 --> 00:29:57,239
And we'll drop the left heel

760
00:29:57,239 --> 00:29:59,067
and inhale, lift the right leg high.

761
00:29:59,067 --> 00:30:01,309
Exhale, nose to knee.

762
00:30:02,175 --> 00:30:04,181
And then step it up, nice Warrior One

763
00:30:04,181 --> 00:30:06,016
as you pivot on the back foot

764
00:30:06,016 --> 00:30:07,293
and tuck the chin into the chest,

765
00:30:07,293 --> 00:30:08,888
maybe you roll up 
into this Warrior One

766
00:30:08,888 --> 00:30:12,076
so you keep nice, strong legs.

767
00:30:12,076 --> 00:30:13,467
Now really press through the knife edge

768
00:30:13,467 --> 00:30:14,587
of that back foot.

769
00:30:14,587 --> 00:30:16,515
Keep the left inner thigh engaged.

770
00:30:16,515 --> 00:30:19,312
Inhale, reaching all the way up.

771
00:30:19,312 --> 00:30:21,809
Then exhale, taking that
side body stretch again.

772
00:30:21,809 --> 00:30:25,872
Grab the left wrist up
and over to the right.

773
00:30:25,872 --> 00:30:27,429
Inhale to center.

774
00:30:27,429 --> 00:30:29,559
Exhale, Warrior Two.

775
00:30:30,517 --> 00:30:33,745
Now we're gonna pause here
and connect to the breath.

776
00:30:33,745 --> 00:30:35,471
Pull the pinkies back.

777
00:30:36,372 --> 00:30:38,288
Find a nice, wide stance.

778
00:30:38,288 --> 00:30:40,208
Inhale in deeply.

779
00:30:41,061 --> 00:30:43,063
Exhale completely.

780
00:30:44,882 --> 00:30:46,686
Inhale in deeply.

781
00:30:47,771 --> 00:30:48,655
Stick with it.

782
00:30:48,655 --> 00:30:51,045
Exhale completely.

783
00:30:51,045 --> 00:30:52,896
Great, and then nothin' fancy here.

784
00:30:52,896 --> 00:30:54,756
We're just gonna reach
the right fingertips up.

785
00:30:54,756 --> 00:30:55,764
Find a big stretch here.

786
00:30:55,764 --> 00:30:57,368
Straighten through that right leg.

787
00:30:57,368 --> 00:30:58,968
And then bend the right knee

788
00:30:58,968 --> 00:31:01,743
and send it all the way
back down, beautiful.

789
00:31:01,743 --> 00:31:02,766
Plant the palms.

790
00:31:02,766 --> 00:31:05,339
Step it back to 
Downward Facing Dog.

791
00:31:06,331 --> 00:31:08,225
Big breath in.

792
00:31:08,225 --> 00:31:10,210
Big breath out.

793
00:31:10,210 --> 00:31:11,197
Drop the right heel.

794
00:31:11,197 --> 00:31:13,001
Inhale, lift the left leg up high.

795
00:31:13,001 --> 00:31:14,387
Exhale, nose to knee.

796
00:31:14,387 --> 00:31:15,877
We're almost there so stick with it.

797
00:31:15,877 --> 00:31:16,915
Stay focused.

798
00:31:16,915 --> 00:31:18,273
Step it up.

799
00:31:18,273 --> 00:31:19,640
Make your way to Warrior One

800
00:31:19,640 --> 00:31:20,948
so you pivot on the back foot.

801
00:31:20,948 --> 00:31:22,136
Front knee over front ankle,

802
00:31:22,136 --> 00:31:25,244
and we roll it up, strong legs.

803
00:31:25,244 --> 00:31:26,809
Pull the left hip crease back.

804
00:31:26,809 --> 00:31:28,505
Lengthen tailbone down.

805
00:31:28,505 --> 00:31:31,597
Inhale, reach for the sky.

806
00:31:31,597 --> 00:31:33,676
And exhale, side body stretch to the left.

807
00:31:33,676 --> 00:31:35,192
Hug the inner thighs to the mid line.

808
00:31:35,192 --> 00:31:36,993
Doesn't have to be a big move, right?

809
00:31:36,993 --> 00:31:39,261
Sensation over shape.

810
00:31:39,261 --> 00:31:39,965
Great.

811
00:31:39,965 --> 00:31:41,597
And then we open up Warrior Two.

812
00:31:41,597 --> 00:31:43,018
Should feel good.

813
00:31:44,558 --> 00:31:46,546
Now the body might be
kind of trembling here,

814
00:31:46,546 --> 00:31:49,080
waking up, that's the energy moving.

815
00:31:50,012 --> 00:31:51,304
That's what we want.

816
00:31:51,304 --> 00:31:53,090
We don't want to be stagnant.

817
00:31:53,090 --> 00:31:55,393
We want to be alive and well,

818
00:31:55,393 --> 00:31:58,180
so take a couple solid breaths here.

819
00:31:58,180 --> 00:31:59,508
(exhaling)

820
00:31:59,508 --> 00:32:02,270
You might quietly say
the mantra to yourself.

821
00:32:02,270 --> 00:32:05,568
I am strong or I am supported here

822
00:32:05,568 --> 00:32:08,691
as you inhale in deeply.

823
00:32:08,691 --> 00:32:11,210
And exhale, completely
press into the outer edge

824
00:32:11,210 --> 00:32:12,395
of that back foot.

825
00:32:12,395 --> 00:32:14,256
Find stability.

826
00:32:14,256 --> 00:32:16,342
Cultivate strength.

827
00:32:17,392 --> 00:32:18,878
And then see if you can marry a little bit

828
00:32:18,878 --> 00:32:21,919
of softness, a little
ease with the effort.

829
00:32:22,826 --> 00:32:24,275
One more big breath here.

830
00:32:24,275 --> 00:32:27,941
(inhaling and exhaling)

831
00:32:27,941 --> 00:32:29,850
Great, and then nothin'
fancy, nice and slow,

832
00:32:29,850 --> 00:32:31,955
reach the left fingertips up.

833
00:32:31,955 --> 00:32:33,036
Straighten through the left leg.

834
00:32:33,036 --> 00:32:34,556
Big stretch here.

835
00:32:35,468 --> 00:32:37,372
And then soften through the left knee

836
00:32:37,372 --> 00:32:39,400
and rain it down.

837
00:32:39,400 --> 00:32:40,871
Plant the palms.

838
00:32:40,871 --> 00:32:42,110
One last Downward Dog.

839
00:32:42,110 --> 00:32:43,291
You got this.

840
00:32:45,061 --> 00:32:45,885
Hips up high.

841
00:32:45,885 --> 00:32:47,435
Heart melts back.

842
00:32:49,902 --> 00:32:51,659
Stay here for three breaths.

843
00:32:51,659 --> 00:32:55,590
(deep breathing)

844
00:33:03,722 --> 00:33:06,255
And then slowly lower to the knees.

845
00:33:06,255 --> 00:33:08,741
We'll send it back, Child's Pose.

846
00:33:08,741 --> 00:33:11,177
Fingertips swim around and back

847
00:33:11,177 --> 00:33:12,600
towards the toes.

848
00:33:12,600 --> 00:33:14,533
Take a rest.

849
00:33:17,210 --> 00:33:19,371
Listen to the sound of your breath.

850
00:33:20,503 --> 00:33:22,773
Allow the shoulders to grow heavy.

851
00:33:24,292 --> 00:33:26,063
Breathe into your belly.

852
00:33:28,340 --> 00:33:30,072
And then just find a little softness

853
00:33:30,072 --> 00:33:32,368
in the fingertips here.

854
00:33:33,581 --> 00:33:35,491
Soften your forehead.

855
00:33:37,215 --> 00:33:39,405
Maybe part the lips a little.

856
00:33:43,540 --> 00:33:46,063
You might take notice of any sounds

857
00:33:47,733 --> 00:33:51,562
outside where you are or
maybe inside where you are.

858
00:33:51,562 --> 00:33:53,836
Any children or pets crawling around

859
00:33:53,836 --> 00:33:56,324
or just the birds outside.

860
00:34:02,134 --> 00:34:06,258
Take a moment here to
honor and acknowledge

861
00:34:06,258 --> 00:34:09,110
and appreciate yourself

862
00:34:09,994 --> 00:34:13,101
for rolling out the mat
today, for showin' up.

863
00:34:17,996 --> 00:34:19,735
Then press into 
the tops of the feet

864
00:34:19,735 --> 00:34:21,838
so that your calves 
kind of activate.

865
00:34:21,838 --> 00:34:23,938
They do a little 
jump here and engage.

866
00:34:23,938 --> 00:34:26,155
And slowly we'll roll up,

867
00:34:26,155 --> 00:34:28,371
tucking the chin into the chest.

868
00:34:28,371 --> 00:34:31,251
Use your fingertips to 
protect the knees

869
00:34:31,251 --> 00:34:36,206
and the joints, and slowly
slide onto your side.

870
00:34:37,255 --> 00:34:38,652
Say that five times fast.

871
00:34:38,652 --> 00:34:40,425
Slide onto your side.

872
00:34:40,425 --> 00:34:43,054
Send the legs out nice and long.

873
00:34:44,847 --> 00:34:47,099
So go ahead and 
remove the fleshy part.

874
00:34:47,099 --> 00:34:47,969
Remove?

875
00:34:47,969 --> 00:34:49,656
Move the fleshy part of
the buttocks to the side

876
00:34:49,656 --> 00:34:50,835
if it feels good, just so you have

877
00:34:50,835 --> 00:34:52,503
a nice place to root down.

878
00:34:52,503 --> 00:34:54,547
And then inhale, sit up nice and tall,

879
00:34:54,547 --> 00:34:57,276
fingertips are gonna
reach up and overhead.

880
00:34:57,276 --> 00:34:58,858
Then think up and over
as if you're holding

881
00:34:58,858 --> 00:35:01,756
that big beach ball and
taking it over to pass

882
00:35:01,756 --> 00:35:04,315
to an imaginary friend.

883
00:35:04,315 --> 00:35:06,540
Paschimottanasana.

884
00:35:06,540 --> 00:35:09,337
Softening through the knees
or deep bend in the knees,

885
00:35:09,337 --> 00:35:10,625
whatever feels good.

886
00:35:10,625 --> 00:35:15,102
Eventually we round the head down.

887
00:35:16,548 --> 00:35:18,074
Chin to chest.

888
00:35:20,168 --> 00:35:21,781
So see if you can keep a little awareness

889
00:35:21,781 --> 00:35:24,072
in the shoulders here my friends.

890
00:35:24,072 --> 00:35:26,020
And you can work to straighten the legs,

891
00:35:26,020 --> 00:35:27,494
allowing the hands to rest

892
00:35:27,494 --> 00:35:29,782
wherever they gently do.

893
00:35:29,782 --> 00:35:33,243
So if you're not ready 
to clasp the heels

894
00:35:33,243 --> 00:35:36,401
or the feet, then you know,

895
00:35:36,401 --> 00:35:37,784
right, what's the mantra?

896
00:35:37,784 --> 00:35:39,053
Be here now.

897
00:35:39,053 --> 00:35:40,250
Be in the moment.

898
00:35:40,250 --> 00:35:41,908
Accept where you are today.

899
00:35:41,908 --> 00:35:43,946
And breathe deep.

900
00:35:45,577 --> 00:35:47,516
I feel like that is
actually way more valuable

901
00:35:47,516 --> 00:35:49,937
than coming into any
sort of pose or shape,

902
00:35:49,937 --> 00:35:53,774
mastering any Asana.

903
00:35:55,185 --> 00:35:59,206
Take one more super loving
breath here, you got it.

904
00:36:01,696 --> 00:36:05,049
And then slowly release.

905
00:36:05,049 --> 00:36:07,483
We'll come to lie flat on the back.

906
00:36:09,900 --> 00:36:12,546
Takin' your time getting there.

907
00:36:13,626 --> 00:36:15,627
So knees are gonna come
up to the sky here,

908
00:36:15,627 --> 00:36:17,148
and we're gonna walk the heels up

909
00:36:17,148 --> 00:36:20,323
towards the hips for a Bridge Pose.

910
00:36:20,323 --> 00:36:21,996
Palms pressing into the earth

911
00:36:21,996 --> 00:36:24,712
or you can grab the
outer edge of your mat.

912
00:36:24,712 --> 00:36:26,296
Go ahead and snuggle your shoulder blades

913
00:36:26,296 --> 00:36:28,299
underneath your heart space just a little

914
00:36:28,299 --> 00:36:30,524
and then squeeze the
inner thighs together.

915
00:36:30,524 --> 00:36:32,967
So imagine maybe a 
block here in between

916
00:36:32,967 --> 00:36:34,588
the inner thighs.

917
00:36:34,588 --> 00:36:36,801
Press into all 
four corners of the feet

918
00:36:36,801 --> 00:36:38,535
just like you did in 
Mountain Pose,

919
00:36:38,535 --> 00:36:39,720
and when you're ready,

920
00:36:39,720 --> 00:36:41,419
slowly lifting the hips up.

921
00:36:41,419 --> 00:36:43,242
Imagine sending your sitting bones

922
00:36:43,242 --> 00:36:44,884
towards the backs of the knees,

923
00:36:44,884 --> 00:36:46,669
forward rather than up.

924
00:36:46,669 --> 00:36:48,796
Then if you want you can
interlace the fingertips

925
00:36:48,796 --> 00:36:51,897
behind the tail, breathe
into your sweet belly.

926
00:36:51,897 --> 00:36:53,672
I like to think of my
belly as a Buddha belly

927
00:36:53,672 --> 00:36:55,090
in this posture.

928
00:36:55,090 --> 00:36:56,794
So keep your gaze straight up

929
00:36:56,794 --> 00:36:58,983
and breathe into your Buddha belly.

930
00:36:58,983 --> 00:37:03,319
(deep breathing)

931
00:37:04,186 --> 00:37:06,035
Lift your chest towards your chin,

932
00:37:06,035 --> 00:37:08,915
and then lift your chin towards the sky.

933
00:37:08,915 --> 00:37:11,301
Should feel really great in the neck.

934
00:37:11,301 --> 00:37:13,523
Chest to the chin.

935
00:37:13,523 --> 00:37:15,689
And chin towards the sky.

936
00:37:18,422 --> 00:37:20,251
Then slowly release the fingertips.

937
00:37:20,251 --> 00:37:21,980
Plant the palms back on the earth,

938
00:37:21,980 --> 00:37:25,133
and release back down nice and slow.

939
00:37:26,044 --> 00:37:28,031
When the hips and the bum land,

940
00:37:28,031 --> 00:37:29,573
press off the toes, give yourself

941
00:37:29,573 --> 00:37:31,343
a great big bear hug.

942
00:37:31,343 --> 00:37:33,285
Now we have options here.

943
00:37:33,285 --> 00:37:34,861
We're gonna head into Shavasana

944
00:37:34,861 --> 00:37:36,347
or you might rock and roll up

945
00:37:36,347 --> 00:37:37,963
to a seated meditation pose.

946
00:37:37,963 --> 00:37:40,167
If you want to spend
a couple quiet moments

947
00:37:40,167 --> 00:37:42,292
sitting in Sukhasana.

948
00:37:42,292 --> 00:37:45,276
I'll guide us into
Shavasana, the Corpse pose,

949
00:37:45,276 --> 00:37:47,896
but know that this might
be a great practice

950
00:37:47,896 --> 00:37:51,473
to lead you to a couple
moments of quiet meditation

951
00:37:51,473 --> 00:37:53,381
in a cross-legged position.

952
00:37:54,302 --> 00:37:55,754
I think of everything, right?

953
00:37:55,754 --> 00:37:58,170
Extend the legs out long if
you're headed to Shavasana.

954
00:37:58,170 --> 00:38:00,376
If you're rockin' and
rollin' up to seated,

955
00:38:00,376 --> 00:38:02,163
Namaste, we love you, I love you.

956
00:38:02,163 --> 00:38:04,259
Thanks for sharing your practice.

957
00:38:04,259 --> 00:38:05,939
Take the arms out.

958
00:38:05,939 --> 00:38:07,754
Maybe snuggle the
shoulder blades underneath

959
00:38:07,754 --> 00:38:10,614
the heart space if you're
headed into Corpse Pose.

960
00:38:11,476 --> 00:38:12,674
And then wherever you are,

961
00:38:12,674 --> 00:38:14,842
literally wherever 
you are practicing this

962
00:38:14,842 --> 00:38:16,263
around the globe, 
let's take a big,

963
00:38:16,263 --> 00:38:19,028
collective group breath in.

964
00:38:20,350 --> 00:38:23,502
Here we go, big inhale
in through the nose.

965
00:38:25,169 --> 00:38:27,130
And big exhale, out through the mouth.

966
00:38:27,130 --> 00:38:30,458
(exhaling)

967
00:38:32,748 --> 00:38:37,132
Close your eyes, and
allow the body to relax.

968
00:38:39,029 --> 00:38:41,584
Allow the breath to soften,

969
00:38:41,584 --> 00:38:44,585
and return to its natural rhythm.

970
00:38:44,585 --> 00:38:46,762
Its natural flow.

971
00:38:49,178 --> 00:38:51,000
Thank you so much 
for sharing your time

972
00:38:51,000 --> 00:38:52,290
and your energy with me,

973
00:38:52,290 --> 00:38:55,011
and the 
Yoga with Adriene community.

974
00:38:55,011 --> 00:38:57,869
I encourage you to take the mantra,

975
00:38:57,869 --> 00:39:00,941
Find What Feels Good off your mat.

976
00:39:02,401 --> 00:39:05,044
And I hope you have an awesome day.

977
00:39:06,348 --> 00:39:07,725
Take good care.

978
00:39:07,725 --> 00:39:08,979
Namaste.

979
00:39:08,979 --> 00:39:13,187
(lively strumming and drumming)