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- What's up everyone.
Welcome to Yoga With Adriene,

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I'm Adriene and today we
have an awesome practice,

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wheelchair yoga.

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So this is a request,
this one's for my homie,

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you know who you are; this
one's gonna help you find

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what feels good and
really, anyone can do it.

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So let's get started.

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(genial acoustic music)

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Okie doke, let's begin

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by finding a gentle 
lift in the heart.

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So, one of the things I love

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about the Yoga With Adriene
community

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is that it's focused 
on three things.

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It's, you just do your best,
show up and you do your best.

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We try to be authentic,
give ourselves permission

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to be ourselves, really just
show up as our true self.

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And the last one you know,
find what feels good.

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So, keep those 
three things in mind

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throughout this practice today.

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So, you might be leaning
back in your chair,

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lifting your heart, you might
be sitting up, nice and tall,

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so to each his own, for sure.

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Lifting up through the chest.

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Then take a second,
trust yourself, trust me,

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trust the video and take deep
breath in and close your eyes.

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And then exhale, 
relax your shoulders down.

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(exhales)

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Again, with the eyes closed,
take a deep breath in,

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just going inward a
little bit, checking in,

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(inhales deeply)

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and then exhale, 
relax your shoulders.

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(exhales slowly)

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And then one more time, 
just like that.

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Deep breath in (inhales deeply),

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fill up with air, and exhale,

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relax your shoulders down.

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(exhales slowly)

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Give yourself permission
here to enjoy this time,

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to tend to yourself, 
a little TLC.

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Go ahead and put 
away the day thus far,

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allow the future agenda 
to be put on hold

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and do your best 
to just allow yourself

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to be really, really present,
really in the moment.

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Okay, a little goes a long way.

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So from here, 
we're gonna keep nice,

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long deep breaths going,

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so best you can, 
nice full breaths,

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just notice how that goes.

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Sometimes you'll forget,
you'll wanna come back to it

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with a deep 
breath in (inhales deeply)

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and then a big exhale
to relax the shoulders.

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(exhales slowly)

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Alright, so keep coming
back to that breath,

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keep noticing where you're at
with your conscious breathing.

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Now, with the hands resting
gently on the tops of the legs,

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you can also grab your
chair, the arms of the chair,

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the outer edge of your
chair, we're gonna inhale.

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Lift the chest even more,
open up through the front body

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and lift the chin just
slightly (inhales deeply)

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and then exhale, 
rounding through the spine,

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think cat-cow here, 
chin to chest,

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again you can close your 
eyes if you're feeling groovy.

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Inhale open, lift up
through your front body,

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opening through the
chest, lifting the chin,

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and then exhale, 
rounding through chin to chest.

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Weight of the head 
drops down and over.

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Do two more, inhale, open,

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think long puffy 
belly in the front.

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Feel that stretch as you
expand and then exhale,

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round (exhales slowly)
spinal flex, so good.

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Inhale, do one more inhale,
lifting, lengthening,

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smiling, perhaps, 
(inhales deeply)

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and then exhale, chin to
chest (exhales slowly).

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Navel draws back here and
this time we're gonna pause.

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Breathing deep, feeling
that awesome stretch

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in the back of the neck here,

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allowing the shoulders to
go ahead and round forward,

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the fingertips to 
be soft and relaxed.

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Take a deep breath in here,
feel this awesome stretch

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in the back body (inhales),

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and then on an exhale, keep
the chin tucking into the chest

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and just slowly 
begin to roll it up.

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Head over heart, 
heart over pelvis.

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Great, take a deep breath
in (inhales deeply),

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and exhale, relaxing the
shoulders down, down, down,

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long in the neck.

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Sweet.

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Take the fingertips forward

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and then plug the 
shoulders in the socket.

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Again, take the 
fingertips forward, reach,

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and then plug the shoulders
back in the socket.

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Then we'll take one of
my faves, Thriller arms,

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fingertips down, keep
plugging the shoulders in,

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(inhales audibly) and you
will already start to feel

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this nice stretch
through the forearm here,

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spread the 
finger tips (inhales deeply),

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try to keep a lift up 
through your chest,

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breathing deep here.

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Alright, let's flow 
with the breaths.

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So bringing the 
wrists together here,

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we're gonna open up 
through the chest,

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start to stretch the
pectorals as we inhale,

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keep the fingers down,
open the arms super wide.

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Exhale, bring it back to center.

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The arms gonna get tired here,
so stick with it just a few,

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inhale, opening up, through
the chest, lifting the heart,

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maybe the pinkies start to
draw back a little bit more,

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maybe not (inhales).

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And back to center 
(exhales heavily),

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and one more, inhale, open.

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This is that Titanic moment,
that Kate Winslet moment

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I'm always talking about,
inhale (inhales deeply).

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Exhale (exhales audibly).

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Great, stick with it, 
flip the palms,

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press, press, press, press,
(inhales)

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we're gonna take a moment here,
if you need a little more,

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you can bring one hand to the
fingers for a deeper stretch.

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And then open it up, inhale.

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Lift the heart, 
stretch (inhales deeply),

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exhale, bring the thumbs
together (exhales slowly).

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Whoo, inhale, open, spread the
fingertips (inhales deeply),

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exhale, closed (exhales slowly).

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Are you breathing?

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Inhale, open, 
last time (inhales deeply)

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and exhale closed.

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This time hook the thumbs
together and inhale,

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reach for the sky, Wu-Tang.

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(inhales deeply) Inhale.

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Lifting and lengthening through
all four sides of the torso,

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(inhales deeply) 
big breath in, as you exhale,

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tilt gently to the right,
gentle side body stretch.

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Inhale the center, smile,
exhale, tilt to the left,

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gentle side body stretch.

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So focusing on the
sensation over the shape,

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as always, inhale, reach
(inhales deeply),

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and exhale should feel awesome

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as you rain the fingertips down.

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Keep the heart open, lifted,
and just take a second

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to notice how 
you feel (exhales slowly).

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(inhales deeply)

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(exhales slowly)

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Awesome work.

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So this time we're gonna
take the fingertips forward,

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plug the shoulders in, 
eagle arms,

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right arm comes 
underneath the left arm,

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and we wrap the palms, 
maybe they touch,

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another option is to
just keep them like this,

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like hi-yah, like this,

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or maybe you wrap around,
Garudasana.

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Now keep the shoulders 
plugged in, inhale,

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lift the elbows 
(inhales deeply),

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eagle arms, exhale,
rounding through the spine,

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chin to chest, just like
the spinal flex from before.

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Inhale, rise up strong,
lengthen through the side body,

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and exhale, release,

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chin to chest (exhales slowly).

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Awesome, inhale one more
(inhales deeply),

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and exhale, chin to
chest (exhales slowly).

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Great.

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We're gonna unravel the arms,

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inhale, open, big flying V
here, pinkies are forward,

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thumbs are back 
(inhales deeply),

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and exhale, bend the elbows,
slight back bend here

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if you like, cactus arms
(exhales slowly).

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Great, inhale to reach up
(inhales deeply)

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and exhale, 
once again, rain it down

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and just notice 
how you feel, hoo!

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Awesome.

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(inhales deeply)

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(exhales slowly)

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Great, fingertips reach forward.

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Plug the shoulders in.

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Left arm underneath 
the right this time,

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or whichever one you did
before, you're gonna switch it.

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(inhales) Here we go, inhale,
lift the elbows (inhales),

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exhale, chin to chest,
rounding through the spine.

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(exhales slowly)

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Inhale, eagle arms lift
you up (inhales deeply),

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and exhale,

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chin to chest (exhales slowly).

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And one more, you got it,
inhale (inhales deeply),

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and exhale, chin to
chest (exhales slowly).

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Great, slowly unravel the
arms, send the fingertips

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up high to the sky, pinkies
forward, thumbs back,

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big breath, then exhale,
bend the elbows, thumbs back,

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pinkies forward, 
cactus arms, ooh yes.

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Inhale, reach for the
sky (inhales deeply).

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Exhale, rain it down 
(exhales slowly).

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Awesome.

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So we're gonna finish 
off with a twist,

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should feel really yummy.

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So there's different
variations of this of course,

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we're gonna start 
nice and simple

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by just taking the left
hand to the outer edge

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of the right thigh, 
and then slowly,

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starting from the 
base of the spine up,

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beginning to open up 
through the sides.

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Now, different variations.

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You can use your arm on a chair,

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you can bring one hand behind,

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so there are ways to get
a little more out of this

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but I also just recommend
you keep it small to start,

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just kind of understanding 
and remembering

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that a little goes a long way.

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Take one more 
deep breath in, inhale,

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lift and lengthen here 
(inhales deeply)

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and then exhale, release,
come back to the center,

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take it to the other side.

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So twists are really 
great for the spine,

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but they're also really
great energetically

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because you get a chance to...
(dull thudding)

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Benji, everybody.

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You get a chance 
to lift your heart,

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and then on the exhale, 
choose to let go

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of that which no 
longer serves you.

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It's a detox, right?

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So again, inhale, lift your
heart (inhales deeply),

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and on the exhale,

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maybe you quietly 
say to yourself,

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"I let go of that which just
simply doesn't serve me."

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(inhales)

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Wherever you are, take
one more deep breath in.

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(inhales)

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And exhale, release 
(exhales loudly).

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Inhale in (inhales deeply),
(brief banging)

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exhale, release 
(exhales slowly).

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Benji the dog, everyone.

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Bring the palms together
at the heart, Anjali Mudra.

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And take a moment 
to appreciate yourself,

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appreciate your body.

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And we'll take one more deep
breath in together (inhales),

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and gently bow the 
head to the hands.

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So we finish practice
by bowing to the best

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and most beautiful 
version of ourselves,

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and yes, we acknowledge
that in one another.

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So, I acknowledge you,

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the light in me bows 
to the light in you,

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we'll take a deep breath
in (inhales deeply),

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exhale, let it go 
(exhales slowly).

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Perfect, Benji.

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Then inhale, lift your chin
(chuckles),

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lift your gaze, check
out Benji below my chair,

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perfect.

244
00:11:04,631 --> 00:11:06,533
Just in time for the big ending.

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00:11:06,533 --> 00:11:08,134
We'll bring the thumbs
to the third eye today,

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00:11:08,134 --> 00:11:10,470
may we always see the truth;

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00:11:12,171 --> 00:11:13,706
then drop the 
fingertips to the lips,

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00:11:13,706 --> 00:11:16,209
may we always speak the truth;

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00:11:17,510 --> 00:11:18,878
and finally, 
my friends, to the heart,

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00:11:18,878 --> 00:11:21,314
may we always feel it.

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00:11:21,314 --> 00:11:23,616
Thanks for sharing 
your practice with me,

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00:11:23,616 --> 00:11:25,151
take good care.

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00:11:25,151 --> 00:11:26,452
Namaste.

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00:11:26,452 --> 00:11:29,789
(upbeat acoustic music)