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hello everyone and welcome to yoga with

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Adriene I'm Adriene and today we have a

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gratitude practice for you this is an

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awesome little ditty that you can do at

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home with your loved ones or you can

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shut the door and light a candle and do

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for yourself getting into the hips

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stretching the body from head to toe and

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most importantly connecting to gratitude

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I'm super grateful for all of you thanks

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for being here let's hop on the map

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all right so today we're going to begin

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in a nice comfortable seat of your

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choice so this could be on the knees and

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a little hero variation this could be in

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a nice easy cross-legged position and

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wherever feels good just take a second

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to you know you have the video rolling

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now you have everything you need to come

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into a nice seat and when you arrive you

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can make little adjustments as needed

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maybe a couple next circles maybe

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looping the shoulders a couple times

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blowing your nose scratch that itch and

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then whatever you have to do to just

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come into a nice still seat the hands

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can rest wherever they naturally fall or

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feel good either gripping the knees are

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a little more passive in the lab and

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then trust trust this moment trust

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yourself trust me and close your eyes

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sit up nice and tall wherever you are

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and begin to notice your breath so the

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focus of today's practice of course is

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gratitude and the sensations that we

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feel when we apply that attitude of

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gratitude sounds kind of hokey but I

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really believe in it so just take a

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second to notice how you feel so that as

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we move through our practice and move

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with gratitude we're already kind of

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connected to this idea of listening

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noticing

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so this might be a little difficult for

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you to just sit here with the eyes

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closed and stillness kind of waiting for

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the next thing or wondering if you even

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have time for this video if you should

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be doing this right now just trust that

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you wouldn't have started the video if

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you weren't maybe supposed to do it

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trust that this time is valuable and

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giving thanks is important as a way of

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anchoring the mind and connecting to the

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sensations

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that's art of noticing we're going to

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deepen the breath so nothing fancy here

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just easy breezy beautiful gratitude

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nice big breath in through the nose and

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the long breath out breathe with me

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inhale long exhale out this time in

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through the nose out through the mouth

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and two more just like that

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and notice how this affects your neck

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and shoulders one more awesome open the

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eyes slowly take a second here to just

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notice how you feel and then we're going

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to transition to all fours move nice and

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slow

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sweetly again taking this time for you

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you might give yourself permission here

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to forget what you know about yoga yoga

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practice again trust that you pick the

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right video and that gratitude is the

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way to go so as you come to all fours

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bring the knees nice and wide we're

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going to an extended child's pose or a

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pranaam the big toes kiss we spread the

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palms super wide just to extend

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awareness out through the fingertips and

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then inhale look forward and exhale send

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it back eventually forehead kisses the

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mat and again you trust yourself trust

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me trust the video so you don't have to

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look at the screen here just listen to

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my voice as you spread the palms super

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wide if the shoulders feel tight here go

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ahead and take the pinkies to the outer

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edges of your mat and go ahead and allow

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the elbows to rest the arms to rest on

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the earth now if this is not a

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comfortable position for you because of

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the ankles the feet or anything in

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between

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speaking to you another option here is

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to come to the elbows walk the knees in

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a little bit and then melt back like

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this you're not putting any pressure on

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the feet or the ankles right now also a

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really great shoulder opener so come to

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a place of surrender here that feels

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good whether it's extended Child's Pose

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or the variation there and then again

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take your eyes off the video and notice

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your breath

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relax your jaw and start breathing into

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the torso here all four sides so 360

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breath in the torso so big big big full

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breaths close your eyes

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today's focus again gratitude growth

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with the eyes closed breathing in and

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out through the nose maybe sometimes

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finding a nice exhale or release out

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through the mouth no role here just

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conscious breathing I'd like for you to

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place gratitude at the helm maybe right

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in between your eyebrows your third eye

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maybe even you rock gently side to side

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here in the head massaging that space

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that point of intuition and then find a

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little stillness and take a second here

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while you're breathing stretching

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melting the heart to think about what

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you are thankful for and I I guess I

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hesitated there because there's so many

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things a long list perhaps or maybe

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you're having a little trouble so best

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you can I'll say that take a quiet

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moment here to think about the things

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that you are grateful for list them off

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quietly to yourself

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I am grateful for thank you for

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and then part two notice how you feel so

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a couple more moments here at the breath

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think about what you're grateful for and

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then part two notice how that makes you

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feel notice if it changes your breath

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can you allow it to affect your breath

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the sensations in your feet your fingers

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and notice the sensations around your

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heart center here if anything and if not

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no worries we're here to practice and

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connect to that awaken that so again no

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rules and slowly spread the palms as

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wide as you can stretch the webbing

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between each finger and take a deep

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breath in as you press actively into the

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tops of the feet and lift the weight of

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your body up back to all fours find

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extension through the crown of the head

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as you walk the knees underneath the hip

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points and then curl the toes under

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great walk the palms all the way to the

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tops of the thighs here then flip the

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palms just stretching the feet here as

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you inhale lift up through the crown

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inhale in gratitude exhale and yeah lots

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of gratitude in and we're off connecting

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with the breath exhale one more time

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here maybe you squeeze the shoulders up

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to the ears

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beautiful we're going to walk the palms

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back out tabletop position here so we

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have four strong posts here holding us

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up wrists underneath the shoulders

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knees directly underneath the hips

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spread awareness through the fingers

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once again stretching through the

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webbing in between each finger and then

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cat-cow but nice and slow today right

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stretching the belly as you inhale

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shoulders draw away and on your exhale

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starting at the tail curling under nice

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and slow trust yourself trust me trust

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the video here you don't have to look at

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the video once you have the hang of it

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moving with gratitude thinking about all

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the things that you are grateful for and

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then letting that go I'm just noticing

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how that makes you feel you move with

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gratitude when you hold that sense of

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thankfulness in your heart

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now it can begin to veer off the

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railroad tracks stretching in the places

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that feel good here maybe sending the

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hips a little left to right

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maybe coming off the wrist for a moment

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extending one leg and then the other so

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a little freestyle here to wake up your

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tired body perhaps you're practicing

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this post holiday and you need to just

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kind of work out the kinks you haven't

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been on your mat or you've been relaxing

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it's relaxing

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so this is good finding a really healthy

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way to balance out the mind and body

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here Yoga super awesome for that and

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then when you feel awesome on all fours

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go ahead and make your way to your belly

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any which way you like get centered on

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your yoga mat to get situated and then

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align the heels with your hip points so

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rather than being in or out so if you

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can align them right with the hip points

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toes pointing back press into the tops

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of the thighs the pubic bone and bring

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your elbows right underneath your

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shoulders then align the wrists with the

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elbows so we have like a nice right

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angle here and then spread the palms

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super wide press into the tops of the

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feet my friends draw the shoulders away

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from the ears by anchoring down through

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the elbows and inhale lift your chin

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forward open up through the throat open

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the heart chest collarbones why present

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all ten knuckles best you can inhale in

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then keep everything where it is but

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just slight tuck of the chin so that you

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can lengthen through the back of the

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neck a little bowing here in reverence

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moving again with gratitude breathing in

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and out sticking with the breath you

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might find a gentle sway here this is

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supposed to feel strong but also good so

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find what feels good here use your

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breath one more breath here strong in

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the arms strong in the legs nice open

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heart and then we'll

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ah take a little rest we're going to

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either stuck the forum's here you can

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actually stack the palms for a little

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pillow on the forehead bring the two big

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toes in elbow excuse me heels wide and

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then a little shaking of the booty yes

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hips left your right big breath in big

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breath out two more like that big inhale

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so great for the body big exhale let it

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go

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awesome gently lift the head lift the

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heart we'll walk the palms underneath

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the shoulders curl the toes under back

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to all fours great again find your four

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posts here press away from your yoga mat

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okay so whether you just practice a

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Thanksgiving holiday or not this is

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going to be great for anyone wanting to

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just have a solid gratitude practice so

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connecting to your Center right that

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energy that radiates from your core

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press into the tops of the feet

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lots of mindfulness through the palms as

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still here as we press away from the

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yoga mat so the neck is not hanging down

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here the belly is not hanging down here

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the shoulder blades aren't collapsed we

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are alive and awake people here we go

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press into the top of the left foot nice

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and slow so stay connected to your torso

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and what's going on in the body as you

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extend the right leg out long turn the

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right toes down towards the earth and

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lift up through your right inner thigh

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big breath in here nice and alive

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through the spine that Dunda that we

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talked about lower ribs drawing in here

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stay here if you're new to the practice

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and you're already shaking with joy or

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we'll add on by sending the left

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fingertips forward plug that left

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shoulder in as you continue to lift it

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through your heart center after you get

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a good vibe off the video take your gaze

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straight down

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shaking someone's hand with your left

276
00:15:38,160 --> 00:15:41,160
hand here plugging that shoulder in big

277
00:15:41,160 --> 00:15:42,509
breath in you got it

278
00:15:42,509 --> 00:15:46,579
big breath out to release ah other side

279
00:15:46,579 --> 00:15:48,839
go ahead and slap down the top of the

280
00:15:48,839 --> 00:15:52,999
right foot here breathe deep

281
00:15:53,419 --> 00:15:55,889
find integrity through the spine the

282
00:15:55,889 --> 00:15:59,009
neck the shoulders the belly and then

283
00:15:59,009 --> 00:16:00,660
Wilson the left toes out when you're

284
00:16:00,660 --> 00:16:02,759
ready big breath in here so we're

285
00:16:02,759 --> 00:16:04,799
pressing into both palms evenly there's

286
00:16:04,799 --> 00:16:06,660
a tendency to shift to the right here

287
00:16:06,660 --> 00:16:08,399
there's a tendency to stay open through

288
00:16:08,399 --> 00:16:10,259
the hip so it takes a couple moments

289
00:16:10,259 --> 00:16:11,720
here to go through your checklist

290
00:16:11,720 --> 00:16:16,049
explore your body use your breath again

291
00:16:16,049 --> 00:16:18,959
that vehicle of gratitude is moving in

292
00:16:18,959 --> 00:16:22,049
and out with the breath you got it one

293
00:16:22,049 --> 00:16:25,709
more big inhale in here lifting up

294
00:16:25,709 --> 00:16:28,079
through the left inner thigh stay here

295
00:16:28,079 --> 00:16:30,419
if you like now going through your

296
00:16:30,419 --> 00:16:32,369
checklist or right fingertips reach

297
00:16:32,369 --> 00:16:35,549
forward plug the right shoulder in again

298
00:16:35,549 --> 00:16:37,559
imagine shaking someone's hand here big

299
00:16:37,559 --> 00:16:39,480
big breaths welcoming a little bit of

300
00:16:39,480 --> 00:16:43,049
heat to the body you got it and then on

301
00:16:43,049 --> 00:16:45,779
your next exhale release awesome

302
00:16:45,779 --> 00:16:48,359
curl the toes under slide the palms to

303
00:16:48,359 --> 00:16:50,910
the tops of the thighs again and take a

304
00:16:50,910 --> 00:16:53,189
little wrist break so it could be a

305
00:16:53,189 --> 00:17:01,559
little massage it could be circles stick

306
00:17:01,559 --> 00:17:03,480
with your practice here we go downward

307
00:17:03,480 --> 00:17:04,439
facing dog

308
00:17:04,439 --> 00:17:06,720
you do have time we're making time now

309
00:17:06,720 --> 00:17:08,490
to connect to the big picture to give

310
00:17:08,490 --> 00:17:11,429
thanks and to move with gratitude with

311
00:17:11,429 --> 00:17:14,849
grace so when you're ready send the hips

312
00:17:14,849 --> 00:17:18,329
up high try not to think too hard but

313
00:17:18,329 --> 00:17:19,919
stick with your breath so we've already

314
00:17:19,919 --> 00:17:21,630
established that we're here to kind of

315
00:17:21,630 --> 00:17:27,209
practice as a tribute to gratitude and

316
00:17:27,209 --> 00:17:31,710
growth so surrender your thinking line

317
00:17:31,710 --> 00:17:34,950
to the practice and sometimes physical

318
00:17:34,950 --> 00:17:38,100
practice is important for that so focus

319
00:17:38,100 --> 00:17:41,100
on the sensations on your body stay

320
00:17:41,100 --> 00:17:42,929
connected to your breath as you pedal it

321
00:17:42,929 --> 00:17:47,539
out find what feels good here

322
00:17:50,580 --> 00:17:53,980
and then after you've found a little bit

323
00:17:53,980 --> 00:17:56,200
of movement here come into a place of

324
00:17:56,200 --> 00:17:58,299
stillness with the two big toes turning

325
00:17:58,299 --> 00:17:59,860
slightly in if the heels are nowhere

326
00:17:59,860 --> 00:18:04,390
near the ground who cares except your

327
00:18:04,390 --> 00:18:06,730
body where it's at today one more deep

328
00:18:06,730 --> 00:18:09,240
breath in here

329
00:18:11,850 --> 00:18:14,260
then we'll soften through the knees and

330
00:18:14,260 --> 00:18:17,440
go for a nice slow walk up towards the

331
00:18:17,440 --> 00:18:20,169
front edge of your mat doing awesome my

332
00:18:20,169 --> 00:18:22,929
friends take a nice forward fold here

333
00:18:22,929 --> 00:18:25,570
close your eyes a little bit of

334
00:18:25,570 --> 00:18:27,490
reverence here as you breathe in and out

335
00:18:27,490 --> 00:18:29,080
through the nose or mouth

336
00:18:29,080 --> 00:18:31,809
bend your knees give the lower back body

337
00:18:31,809 --> 00:18:34,770
a lot of love

338
00:18:39,120 --> 00:18:43,840
maybe he clasping the elbows here and

339
00:18:43,840 --> 00:18:50,200
letting go in the head the neck press

340
00:18:50,200 --> 00:18:53,370
into your feet close your eyes

341
00:18:53,370 --> 00:18:56,320
find that connection to the earth all

342
00:18:56,320 --> 00:19:00,070
four corners of the feet so good for you

343
00:19:00,070 --> 00:19:02,710
here even better if you're breathing

344
00:19:02,710 --> 00:19:12,340
deep long breaths and then release the

345
00:19:12,340 --> 00:19:18,870
arms if they're clasp and slowly roll up

346
00:19:23,159 --> 00:19:27,299
slowly stacking up through the spine

347
00:19:27,299 --> 00:19:29,950
make sure you're not gripping in the

348
00:19:29,950 --> 00:19:35,140
toes find a big beautiful lift in the

349
00:19:35,140 --> 00:19:37,120
heart and then continue your reach up

350
00:19:37,120 --> 00:19:38,500
with the fingertips all the way up

351
00:19:38,500 --> 00:19:41,559
towards the sky take a nice full body

352
00:19:41,559 --> 00:19:43,960
stretch here engaging through the legs

353
00:19:43,960 --> 00:19:47,950
as you inhale lift lift lift and then

354
00:19:47,950 --> 00:19:51,090
exhale hands to the heart

355
00:19:51,090 --> 00:19:53,830
Anjali mudra take a second to look at

356
00:19:53,830 --> 00:19:57,640
your hands in prayer and close your eyes

357
00:19:57,640 --> 00:19:59,110
again as you bring your sternum to your

358
00:19:59,110 --> 00:20:01,070
thumbs stay

359
00:20:01,070 --> 00:20:03,200
gauged in the legs lifted in the heart

360
00:20:03,200 --> 00:20:07,210
and again here with the eyes closed

361
00:20:07,870 --> 00:20:10,730
bring your awareness your attention to

362
00:20:10,730 --> 00:20:13,100
your breath and again to that which you

363
00:20:13,100 --> 00:20:14,990
are thankful for you it's just one thing

364
00:20:14,990 --> 00:20:18,410
this time one different thing and then

365
00:20:18,410 --> 00:20:23,300
notice how that makes you feel does it

366
00:20:23,300 --> 00:20:25,550
or can it affect your body here the

367
00:20:25,550 --> 00:20:28,760
energetic body or even the way that

368
00:20:28,760 --> 00:20:37,040
you're listening to your body again

369
00:20:37,040 --> 00:20:38,690
careful not to clinch through the toes

370
00:20:38,690 --> 00:20:41,360
or even in the eyebrows here soft in the

371
00:20:41,360 --> 00:20:50,210
face big breath in big breath out big

372
00:20:50,210 --> 00:20:54,530
breath in to reach it up inhale full

373
00:20:54,530 --> 00:20:56,360
body stretch exhale down through the

374
00:20:56,360 --> 00:21:02,330
midline palms together in prayer forward

375
00:21:02,330 --> 00:21:08,590
fold here take your breath in and now

376
00:21:08,590 --> 00:21:11,930
and then we'll plant the palms and step

377
00:21:11,930 --> 00:21:14,680
it back to plank

378
00:21:14,680 --> 00:21:17,810
so only have to plank poses in this

379
00:21:17,810 --> 00:21:19,820
whole practice so you can lower the

380
00:21:19,820 --> 00:21:22,370
knees or keep them lifted put everyone

381
00:21:22,370 --> 00:21:24,290
super alive from the crown of the head

382
00:21:24,290 --> 00:21:25,820
to the tip of the tailbone so whether

383
00:21:25,820 --> 00:21:28,780
you're here or here light it up

384
00:21:28,780 --> 00:21:32,840
big breath in big breath out lowers you

385
00:21:32,840 --> 00:21:34,670
down to the belly for Cobra or

386
00:21:34,670 --> 00:21:37,010
chaturanga to upward-facing dogs for

387
00:21:37,010 --> 00:21:39,740
working all different levels here move

388
00:21:39,740 --> 00:21:42,680
with your breath inhale in everyone

389
00:21:42,680 --> 00:21:45,560
exhale back to downward facing dog again

390
00:21:45,560 --> 00:21:51,230
you got it now drop the left heel lift

391
00:21:51,230 --> 00:21:54,080
the right leg up high lift from your

392
00:21:54,080 --> 00:21:56,060
right inner thigh again press into both

393
00:21:56,060 --> 00:21:59,360
palms evenly hug the lower ribs in take

394
00:21:59,360 --> 00:22:02,450
a deep breath then exhale step it up

395
00:22:02,450 --> 00:22:05,990
into a nice little lunge so lower the

396
00:22:05,990 --> 00:22:09,050
left knee and in fact walk that left

397
00:22:09,050 --> 00:22:10,870
knee out just a little bit today

398
00:22:10,870 --> 00:22:13,250
just a hair stack front knee over front

399
00:22:13,250 --> 00:22:15,880
ankle and then you're either here

400
00:22:15,880 --> 00:22:20,660
fingertips on the mat breathing or

401
00:22:20,660 --> 00:22:22,820
you're here fingertips interlaced

402
00:22:22,820 --> 00:22:25,100
on the top of the right thigh breathing

403
00:22:25,100 --> 00:22:26,600
careful not to just dump all the weight

404
00:22:26,600 --> 00:22:28,450
here especially if you're super flexy

405
00:22:28,450 --> 00:22:31,490
find a lift in the heart everyone or

406
00:22:31,490 --> 00:22:38,090
you're here so we're here who here are

407
00:22:38,090 --> 00:22:40,039
here

408
00:22:40,039 --> 00:22:42,470
stay strong in the back leg so it

409
00:22:42,470 --> 00:22:44,059
doesn't matter if the toes are curled or

410
00:22:44,059 --> 00:22:46,039
not for me just as long as you have a

411
00:22:46,039 --> 00:22:47,600
mindfulness there your body will tell

412
00:22:47,600 --> 00:22:52,269
you what feels best keep breathing here

413
00:22:55,690 --> 00:22:58,429
everyone pull the right hip crease back

414
00:22:58,429 --> 00:23:00,710
just a hair take one more deep breath in

415
00:23:00,710 --> 00:23:04,940
wherever you are and then exhale softly

416
00:23:04,940 --> 00:23:09,559
release turn the right toes out nice

417
00:23:09,559 --> 00:23:11,840
wide stance and bring the right palm

418
00:23:11,840 --> 00:23:15,230
over towards the left so you're either

419
00:23:15,230 --> 00:23:19,960
here on the palms or the fingertips even

420
00:23:20,860 --> 00:23:23,419
breathing in and out lots of gratitude

421
00:23:23,419 --> 00:23:26,450
in lots of gratitude out let your breath

422
00:23:26,450 --> 00:23:29,659
continue like this or instead of being

423
00:23:29,659 --> 00:23:31,309
here you could also release to the floor

424
00:23:31,309 --> 00:23:34,190
arms guys so here we have lots of

425
00:23:34,190 --> 00:23:40,179
options stick with your breath everybody

426
00:23:51,500 --> 00:23:53,670
and then check it out here's a little

427
00:23:53,670 --> 00:23:54,990
bit of fun so if you're on the palms

428
00:23:54,990 --> 00:23:57,090
you're going to curl the left toes under

429
00:23:57,090 --> 00:23:58,680
and step it back to downward dog if

430
00:23:58,680 --> 00:24:00,180
you're on the forearms you're going to

431
00:24:00,180 --> 00:24:03,390
curl the left toes under and slowly

432
00:24:03,390 --> 00:24:09,090
everyone step it back to dolphin so if

433
00:24:09,090 --> 00:24:10,800
you're already on the palms chances are

434
00:24:10,800 --> 00:24:12,180
maybe you're just going to step back to

435
00:24:12,180 --> 00:24:12,900
a down dog

436
00:24:12,900 --> 00:24:14,340
or you're going to give a little dolphin

437
00:24:14,340 --> 00:24:16,950
a try so remember in the beginning of

438
00:24:16,950 --> 00:24:19,560
our practice when we had the Sphinx pose

439
00:24:19,560 --> 00:24:22,530
that alignment that integrity in the

440
00:24:22,530 --> 00:24:25,140
arms the palms pressing into all ten

441
00:24:25,140 --> 00:24:28,230
knuckles find your breath maybe this is

442
00:24:28,230 --> 00:24:29,790
new for you a little fun draw your

443
00:24:29,790 --> 00:24:31,950
shoulders away from the ears breathe

444
00:24:31,950 --> 00:24:35,610
breathe breathe everyone then if you're

445
00:24:35,610 --> 00:24:37,500
in forearm you're going to lower the

446
00:24:37,500 --> 00:24:39,510
knees and plant the palms lift up to

447
00:24:39,510 --> 00:24:40,860
downward facing dog

448
00:24:40,860 --> 00:24:43,140
we'll meet everyone there if your knee

449
00:24:43,140 --> 00:24:47,010
and down dog come on to meet you I will

450
00:24:47,010 --> 00:24:48,360
drop the right heel and lift the left

451
00:24:48,360 --> 00:24:52,400
leg up high big breath in big breath out

452
00:24:52,400 --> 00:24:56,040
step it up into your lunge you know

453
00:24:56,040 --> 00:24:57,840
where we're headed now lowering the

454
00:24:57,840 --> 00:25:00,210
right knee walking it back just a hair

455
00:25:00,210 --> 00:25:01,530
breathe into the front of that right hip

456
00:25:01,530 --> 00:25:04,410
crease stack front knee over front ankle

457
00:25:04,410 --> 00:25:12,510
everyone breathe long breaths no rushing

458
00:25:12,510 --> 00:25:14,400
here today so feel the sensations in

459
00:25:14,400 --> 00:25:16,470
your body and since you know where we're

460
00:25:16,470 --> 00:25:18,750
headed you might close your eyes on this

461
00:25:18,750 --> 00:25:20,900
side whether it's fingertips on the mat

462
00:25:20,900 --> 00:25:24,270
and you're laced on the thigh or arms

463
00:25:24,270 --> 00:25:26,670
reaching up high you might close your

464
00:25:26,670 --> 00:25:32,490
eyes if you feel little off balance here

465
00:25:32,490 --> 00:25:35,660
hug the inner thighs to the midline

466
00:25:39,440 --> 00:25:41,720
feeling thankful right now for this

467
00:25:41,720 --> 00:25:46,100
channel or each other for this yoga mat

468
00:25:46,100 --> 00:25:48,500
for this roof over my head for my limbs

469
00:25:48,500 --> 00:25:56,630
for my heart my breath keep it going and

470
00:25:56,630 --> 00:25:58,340
then wherever you are take one more

471
00:25:58,340 --> 00:26:02,750
breath full-body experience in the shape

472
00:26:02,750 --> 00:26:05,690
and then exhale to the next thing here

473
00:26:05,690 --> 00:26:08,600
keep exploring the breath how long can

474
00:26:08,600 --> 00:26:10,730
you inhale how long can you extend that

475
00:26:10,730 --> 00:26:13,730
exhale left toes turn out left palm

476
00:26:13,730 --> 00:26:16,550
comes over to meet the right so again

477
00:26:16,550 --> 00:26:18,290
you know this but just a reminder each

478
00:26:18,290 --> 00:26:19,910
side is different right so you might

479
00:26:19,910 --> 00:26:21,740
have been on the forums and on the right

480
00:26:21,740 --> 00:26:23,420
side and a little different on the left

481
00:26:23,420 --> 00:26:26,750
side stay awake and alive through the

482
00:26:26,750 --> 00:26:32,150
neck and we find where we are here today

483
00:26:32,150 --> 00:26:42,230
nice strong breath so if you come to the

484
00:26:42,230 --> 00:26:43,490
forearms make sure you have that

485
00:26:43,490 --> 00:26:44,930
alignment of the elbows underneath the

486
00:26:44,930 --> 00:26:47,630
shoulders and the wrists in line with

487
00:26:47,630 --> 00:26:49,040
the elbows so they're not coming in or

488
00:26:49,040 --> 00:26:52,550
knots playing out nice attention to

489
00:26:52,550 --> 00:26:55,540
detail here

490
00:27:00,390 --> 00:27:03,160
and you're not expected to go there and

491
00:27:03,160 --> 00:27:05,200
be perfect right away right enjoy the

492
00:27:05,200 --> 00:27:09,730
ride the practice tending to your action

493
00:27:09,730 --> 00:27:11,890
your alignment it's part of the fun and

494
00:27:11,890 --> 00:27:13,660
it's also what of course it's all about

495
00:27:13,660 --> 00:27:17,920
so if you're on the palms here go ahead

496
00:27:17,920 --> 00:27:19,930
and curl the right toes under step the

497
00:27:19,930 --> 00:27:21,700
left foot back down our facing dog

498
00:27:21,700 --> 00:27:24,700
slowly if you're on the forearms we'll

499
00:27:24,700 --> 00:27:27,400
curl the right toes under slowly unravel

500
00:27:27,400 --> 00:27:29,200
stepping and the left knee back and

501
00:27:29,200 --> 00:27:35,100
coming into dolphin one more time here

502
00:27:35,100 --> 00:27:37,600
so if you're new to this who you're

503
00:27:37,600 --> 00:27:39,820
having a heyday I'm sure I'm having a

504
00:27:39,820 --> 00:27:41,590
heyday here and I'm not even you I'm not

505
00:27:41,590 --> 00:27:44,350
even new to this so this can be a

506
00:27:44,350 --> 00:27:47,590
difficult shape for many reasons so stay

507
00:27:47,590 --> 00:27:50,140
strong in your foundation stay connected

508
00:27:50,140 --> 00:27:52,330
to your breath one more breath here guys

509
00:27:52,330 --> 00:27:56,920
and then if you're in form come to the

510
00:27:56,920 --> 00:28:00,570
knees we'll meet downward facing dog

511
00:28:00,570 --> 00:28:03,460
here comes that last plank we got it

512
00:28:03,460 --> 00:28:05,440
draw the navel up to the spine little

513
00:28:05,440 --> 00:28:07,270
core work here as you slowly roll

514
00:28:07,270 --> 00:28:12,670
through come to top of a push-up breathe

515
00:28:12,670 --> 00:28:15,160
deep here everyone tapping the right toe

516
00:28:15,160 --> 00:28:16,750
off the yoga mat you got it gaze

517
00:28:16,750 --> 00:28:20,320
straight out in front then back to

518
00:28:20,320 --> 00:28:23,530
Center a little strengthening left toes

519
00:28:23,530 --> 00:28:25,450
off the mat keep pressing away navel

520
00:28:25,450 --> 00:28:27,880
draws up back to Center two more times

521
00:28:27,880 --> 00:28:31,810
so we got this to the right back to

522
00:28:31,810 --> 00:28:36,060
Center to the left last one we got this

523
00:28:36,060 --> 00:28:39,640
tap the right toes up to Center stick

524
00:28:39,640 --> 00:28:42,130
with it to the left don't rush back we

525
00:28:42,130 --> 00:28:44,610
got this and then slowly lower down

526
00:28:44,610 --> 00:28:47,860
great knees together we swim the

527
00:28:47,860 --> 00:28:50,470
fingertips around Child's Pose

528
00:28:50,470 --> 00:28:54,010
yay crazies

529
00:28:54,010 --> 00:28:56,289
take a deep breath in and on an exhale

530
00:28:56,289 --> 00:29:16,059
let it go let the shoulders relax let

531
00:29:16,059 --> 00:29:19,559
the back body stretch with each inhale

532
00:29:19,559 --> 00:29:23,730
close your eyes trust

533
00:29:35,000 --> 00:29:37,230
and slowly we'll reach the fingertips

534
00:29:37,230 --> 00:29:43,020
forward come back to all fours and this

535
00:29:43,020 --> 00:29:46,049
time swing the legs to one side come on

536
00:29:46,049 --> 00:29:49,140
to your bum and send it all the way to

537
00:29:49,140 --> 00:29:57,900
flat back stretch the legs out long get

538
00:29:57,900 --> 00:29:59,610
centered on your mat take a nice big

539
00:29:59,610 --> 00:30:02,429
full body stretch inhale lots of

540
00:30:02,429 --> 00:30:06,600
gratitude in exhale lots of gratitude

541
00:30:06,600 --> 00:30:15,960
out just say thank you and float the

542
00:30:15,960 --> 00:30:19,380
fingertips down hug the knees in towards

543
00:30:19,380 --> 00:30:21,390
the chest give yourself a big hug

544
00:30:21,390 --> 00:30:23,309
close your eyes lengthen through the

545
00:30:23,309 --> 00:30:24,809
back of the neck find movement that

546
00:30:24,809 --> 00:30:27,120
feels awesome here and again say thank

547
00:30:27,120 --> 00:30:37,049
you when we connect the mind and the

548
00:30:37,049 --> 00:30:42,809
body and the heart I actually come into

549
00:30:42,809 --> 00:30:46,620
this place of gratitude when I lay my

550
00:30:46,620 --> 00:30:48,210
head down on my pillow at night after a

551
00:30:48,210 --> 00:30:51,929
long day my first thing is a big breath

552
00:30:51,929 --> 00:30:56,400
in thank you for this breath thank you

553
00:30:56,400 --> 00:30:57,750
for this breath is always a great place

554
00:30:57,750 --> 00:31:00,360
to start especially if you're feeling

555
00:31:00,360 --> 00:31:03,179
like the sky the world roof whatever is

556
00:31:03,179 --> 00:31:05,730
coming down on you take a deep breath in

557
00:31:05,730 --> 00:31:08,130
and start by saying thank you put his

558
00:31:08,130 --> 00:31:10,890
breath so we're going to end with the

559
00:31:10,890 --> 00:31:11,429
twist

560
00:31:11,429 --> 00:31:13,350
nice reclined twist here sending the

561
00:31:13,350 --> 00:31:15,720
fingertips out left to right or you can

562
00:31:15,720 --> 00:31:17,309
bring the fingertips to interlace behind

563
00:31:17,309 --> 00:31:20,760
the head so we have options here and

564
00:31:20,760 --> 00:31:23,370
then letting the knees melt heavy over

565
00:31:23,370 --> 00:31:26,460
towards the left maybe turning onto the

566
00:31:26,460 --> 00:31:29,340
right ear if the arms were extended you

567
00:31:29,340 --> 00:31:31,020
can bring the left hand to the outer

568
00:31:31,020 --> 00:31:33,960
edge of the right thigh

569
00:31:33,960 --> 00:31:36,389
the right fingertips outlaw breathe into

570
00:31:36,389 --> 00:31:38,549
your belly great for digestion here

571
00:31:38,549 --> 00:31:41,129
great for the internal organs stay nice

572
00:31:41,129 --> 00:31:45,168
and long through the neck best you can

573
00:31:50,419 --> 00:31:55,619
close your eyes enjoy your breath we're

574
00:31:55,619 --> 00:32:00,019
almost done so stay focused stay calm

575
00:32:00,019 --> 00:32:03,019
present

576
00:32:08,720 --> 00:32:10,950
and then slowly we'll melt it back to

577
00:32:10,950 --> 00:32:12,809
Center

578
00:32:12,809 --> 00:32:15,239
enjoy it just this little bit of

579
00:32:15,239 --> 00:32:17,039
practice is like expanded my awareness

580
00:32:17,039 --> 00:32:19,470
to kind of look outside and notice it's

581
00:32:19,470 --> 00:32:25,470
a gorgeous day and again twisting to the

582
00:32:25,470 --> 00:32:29,570
other side now breathing into the belly

583
00:32:42,709 --> 00:32:49,559
take one more deep breath in here and as

584
00:32:49,559 --> 00:32:51,989
you melt back to Center ask yourself

585
00:32:51,989 --> 00:32:56,969
what would be good in your yoga

586
00:32:56,969 --> 00:32:59,039
wheelhouse your yoga tool belt what

587
00:32:59,039 --> 00:33:02,089
would feel good would it be a happy baby

588
00:33:02,089 --> 00:33:07,039
maybe a bridge pose a shoulder stand

589
00:33:07,039 --> 00:33:09,509
maybe a headstand if you have an

590
00:33:09,509 --> 00:33:12,029
inversion practice maybe you're

591
00:33:12,029 --> 00:33:13,919
practicing this video with someone you

592
00:33:13,919 --> 00:33:16,709
catch their eye here maybe grab their

593
00:33:16,709 --> 00:33:20,729
hand and if you're not and you just got

594
00:33:20,729 --> 00:33:22,529
sad like oh I'm doing yoga long walk I'm

595
00:33:22,529 --> 00:33:24,569
doing you'll go alone to so it's all

596
00:33:24,569 --> 00:33:30,059
good you're not alone because I'm here

597
00:33:30,059 --> 00:33:30,739
with you

598
00:33:30,739 --> 00:33:33,239
now we're not alone we have everything

599
00:33:33,239 --> 00:33:35,669
we need right here so do what feels good

600
00:33:35,669 --> 00:33:36,869
here so this is going to be a little

601
00:33:36,869 --> 00:33:38,429
freestyle if you're ready for a

602
00:33:38,429 --> 00:33:42,479
relaxation and we'll bring the hands to

603
00:33:42,479 --> 00:33:44,609
the ribcage here or the belly and slide

604
00:33:44,609 --> 00:33:52,919
the legs out long and so eventually

605
00:33:52,919 --> 00:33:55,319
we'll come to this shape hands on the

606
00:33:55,319 --> 00:33:57,929
belly or the ribcage will crawl the

607
00:33:57,929 --> 00:33:59,609
shoulder blade shimmy them right

608
00:33:59,609 --> 00:34:03,899
underneath the heart space and end with

609
00:34:03,899 --> 00:34:08,309
some belly breathing relax the legs

610
00:34:08,309 --> 00:34:09,779
again if you're doing your own thing

611
00:34:09,779 --> 00:34:12,929
you're doing an inversion or you started

612
00:34:12,929 --> 00:34:14,069
making out with the person that you're

613
00:34:14,069 --> 00:34:18,359
doing yoga with right on if you're doing

614
00:34:18,359 --> 00:34:20,639
your own thing enjoy it I think that's

615
00:34:20,639 --> 00:34:21,768
wonderful

616
00:34:21,768 --> 00:34:24,239
otherwise maybe you come to a little

617
00:34:24,239 --> 00:34:26,399
relaxation here where you just give your

618
00:34:26,399 --> 00:34:30,109
belly some love breathing into it

619
00:34:31,309 --> 00:34:34,949
remember that transformation doesn't

620
00:34:34,949 --> 00:34:38,369
always mean crunches faster harder

621
00:34:38,369 --> 00:34:39,559
louder

622
00:34:39,559 --> 00:34:43,498
stronger it's also the tender things and

623
00:34:43,498 --> 00:34:45,119
the gratitude goes a long way especially

624
00:34:45,119 --> 00:34:48,239
with the breath so thanks so much for

625
00:34:48,239 --> 00:34:49,918
sharing your practice with me I'm so

626
00:34:49,918 --> 00:34:52,289
grateful for you and this channel in

627
00:34:52,289 --> 00:34:53,790
this conversation that we're having

628
00:34:53,790 --> 00:34:56,070
fact that we're all doing yoga more and

629
00:34:56,070 --> 00:34:58,460
more in this day and age so wonderful

630
00:34:58,460 --> 00:35:03,120
thank you so much have a great rest of

631
00:35:03,120 --> 00:35:05,390
your day