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- Hey everyone, 
welcome to Yoga With Adriene.

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I'm Adriene, this is Benji

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and today we have a 
yummy slow your roll yoga.

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So this is perfect if you are
feeling anxious and you need to

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stop, drop and find a chill
or if you've just been going,

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going, going and things are
starting to slow down and you

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don't know what to do 
first or what to do next.

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This is a nice little ditty
that's gonna help you transition

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to taking good care.

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So if you have a thick towel
like a beach towel or

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if you have a blanket, 
go ahead and grab it

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and if you don't,
don't worry about it.

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Just hop into something 
comfy and let's get started.

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(bright music)

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Okay pals, let's come 
on down to the ground.

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This is a practice that 
stays nice and low today

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so we're just gonna ease in 
with a seated Forward Fold.

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Benji's actually teaching this
class today and he's channeling

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all the instruction through me

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and then I'll share 
it out with you

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so thank you, Benji.

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If you brought a 
towel or blanket,

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let's go ahead and 
use it to sit up on now.

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Get the hips kinda high.

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And then just nice and easy,
in your own time,

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extend your legs out long.

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You don't have 
to zip 'em up here.

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You can keep your 
thigh bone, the femur and

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the knee, the shin and the ankle
all in line with the hip point.

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And then we'll flex the 
feet up towards the face.

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And we're gonna start by
actually taking the fingertips

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behind the thighs and you can
bend your knees and we're just

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gonna take the thighs, we're
gonna give 'em a big hug here

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starting in a Forward Fold.

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So allow the weight of 
your head to relax down which,

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of course, means you 
won't be looking at the video.

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And that's good.

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Take a break.

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Allow the sound of 
my voice to guide you.

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Trust me, trust yourself,

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trust the video and this 
valuable little ditty that's

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gonna help you slow down.

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In time you can find a deeper
breath and even feel that breath

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on your back body 
stretch here as you breathe in.

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And then just 
slowing down that exhale

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to calm the nervous system,

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to soothe any frayed nerves

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and to soften any worry.

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Great. Then when you're 
ready slowly release that.

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Come up all the way and 
we're gonna bend the knees.

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This time we're gonna wrap the
arms around the shins so you can

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give yourself a lot of space.

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Some of you know I like to
call this my favorite yoga pose.

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But you're gonna 
give your shins a hug now.

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You can clasp maybe your wrists
or interlace your fingertips,

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whatever feels good,
and then here it is, inhale in.

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Exhale, bow the head down, 
let the shoulders round through.

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And we're allowing ourselves to
just kind of bring our attention

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inward while getting a really
great stretch in the back body.

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So the weight of 
the head is relaxed.

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We're breathing into 
the back of the heart space.

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Feet are grounded,
forehead is soft,

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jaw is soft.

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And in a world

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where we live kind of 
looking at the lens of

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so many others moving fast paced
we really take some time here

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to just fold in and slow down.

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And then take one 
more big breath here.

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Feel your back stretch.

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And use your 
exhale to tuck your chin,

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slowly roll it up nice and slow.

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Send the legs back out and then
this time we're gonna reach the

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fingertips all the 
way up and overhead.

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So with a big inhale

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send your arms all the way up.

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And then exhale, think up and
over as you come back into that

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Forward Fold, Paschimottanasana.

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And feel free to bend 
your knees as much you need to.

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Sorry Benji, excuse me.

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And then allow the weight of
the head to fold over again.

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With each breath 
inviting any anxiety,

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any anxious feelings, again,

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frayed nerves or worry to
just soften and soothe.

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Start to listen a 
little more intently to

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the sound of your breath.

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Let go of any stress 
or tension in the neck.

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Soft jaw.

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Stay here with your breath.

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Each exhale 
relaxing just a bit more.

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And then tuck your chin and when
you're ready slowly release it.

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Come all the way back up.

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Excellent.
We'll lift the left knee.

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Now we're gonna give 
the left knee a big hug.

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And then from here 
you can hold on

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hooking right elbow 
to left knee.

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You can hold on here and send
you left fingertips behind you.

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Or if you want a 
little deeper stretch,

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you'll take the right fingertips
up and find a little bind here

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kissing the outer 
edge of your right elbow

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to the outer edge 
of your left knee.

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Peace, Benji.

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So whatever 
variation you've found here,

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allow the chin to tuck and the
back of the neck to lengthen.

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And use an inhale to sit up tall

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and use your exhale to maybe go

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a little deeper into the twist.

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Left foot is grounding,
right foot is active.

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Take one more 
beautiful breath here.

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And then release back to center.

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Extend the left leg out, 
bring your right knee in.

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Same thing here.

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Give it a hug in first.

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Right heel still in line with
the hip point so not too narrow.

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And then if you find you 
want to go a little deeper,

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you can take the left 
fingertips all the way up,

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find that bind outer edge of the
left elbow to the outer edge of

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the right thigh, right knee.

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And then right 
fingertips behind.

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Same thing. We'll use 
the breath to grow this.

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Inhale to lift and lengthen and
exhale to soften into the twist

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so no pushing.

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Just giving the internal organs

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a gentle massage so that any

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energy that's collected, that
you're storing from any stress

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energy that you're storing from
previous events can kind of get

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moved and soften here.

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Take a deep breath in.
Sit up really tall.

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And then exhale 
to slowly release.

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Come back to center.

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You're gonna 
bring both knees up now.

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You're still on your blanket 
or towel hopefully

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and you're gonna 
come right to the edge.

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Right so that you feel a nice
support on your sits bones but

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that your legs are 
able to get really heavy.

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And then we'll open the 
knees wide for Cobbler's Pose.

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We'll interlace the 
fingertips around the toes

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or clasp the ankles.

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Inhale in, and exhale, 
bend the elbows left to right.

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Allow your heart to come forward
and then same as it ever was

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chin to chest, round through,

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relax the weight
of the head over.

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Folding in, 
slowing down your breath.

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Notice if you do have an impulse

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to fidget or scratch something

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or pop something or 
maybe you're holding somewhere,

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clenching somewhere 
that you are not aware of.

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Just take this time to notice.

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No right or wrong.

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Just using our time wisely

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to slow down the 
pace and take stock.

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Okay, you're doing great,
inhale in.

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Exhale out.

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Tuck your chin and 
slowly begin to roll it back up.

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We'll close this chapter.

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Takin' the hands to the 
outer edge of the knees,

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closing the knees one 
more time, rounding forward,

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kiss your forehead 
towards your knees.

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Doesn't have to 
come close, right?

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All of our bodies are beautiful
and different so just the

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intention of bowing in.

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Getting that great big
stretch in the back of the neck.

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And if you get 
a little emotional

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or anything comes up here,
it's totally okay.

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I hope you know that.
It's totally normal.

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It's what happens when we
gift ourselves with the time to

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really be with what is.

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But if we're going 
fast all the time then

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you might miss 
those crucial moments.

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Okay, unroll, unravel.

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We're gonna come on 
off the blanket here.

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And we're gonna take the
towel or blanket and, of course,

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everyone will be kind of making
do with what they have but

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you're gonna try 
to create a roll.

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So like a little taquito.

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A little roll.

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So many things running 
through my head right now.

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Let's just call it a roll.

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So a roll, you're gonna take
it to the center of your mat.

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And then you're 
gonna bring your roll

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right up to the sacrum 
or the low back.

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And then everyone 
will be a little different here

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so I'm gonna cue 
options for the legs

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to support you no matter what.

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But bring it on 
up to the low back

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and then use your 
core to slowly lower down.

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And you want 
your roll to kind of,

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not kind of, you want your roll
to support your spine here and

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then I'm gonna invite everyone
to start with the feet on the

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ground just so we can 
make sure we feel supported.

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Allow the legs, the knees to
fold in towards each other so

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feet as wide as the mat.

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Then if your head is falling 
down off your towel or blanket

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you might get an extra blanket
or pillow and bring it there.

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And if none of these 
options are working for you,

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you can take your roll and just
do a different little ditty and

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bring it just 
underneath the shoulder blades.

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In the opposite direction.

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So we're here

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or we're working 
with the blanket here.

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And if none of these work, wrap
yourself up in the blanket like

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a burrito of 
love and find a nice,

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comfy position there.

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Burrito of love.

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I'll take two, please.

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Okay, hands are gonna rest
gently on the belly or the ribs.

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If you want you can 
bring one hand to the heart.

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For the feet, again, we're
bringing them as wide as the

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yoga mat and then 
we're bringing the knees in.

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So it's the opposite 
of our Cobbler's Pose.

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This was external rotation, this
is internal with the hips and

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this is where we're 
gonna chill and rest.

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So close your eyes.

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Relax the weight of your body.

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Feel supported here.

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And when you're ready 
bring your attention

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back to the 
sound of your breath.

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The quality of your breath.

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Inhale lots of love in.

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And exhale lots of love out.

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Take a couple quiet 
moments here to welcome in ease,

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grace,

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and the softness,

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the willingness 
to slow down, reconnect.

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If you're loving 
where you are here,

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you can reach, (chuckles)

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pause the video 
and come back here

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for as long as you like.

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If you are ready to roll up,

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we're gonna 
slowly, slowly, slowly

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come to a 
fetal position, any side.

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So nice and slow 
you'll come off your roll.

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And I love this 
little fetal position

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for hopefully obvious reasons.

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Just kind of coming back 
to that little innocence.

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Feeling also great curvature 
in your back as you

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hug your knees in, 
letting your heart rest.

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Take one little last 
moment here to surrender.

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There are so many 
things you cannot control,

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that I cannot control

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but taking time to 
slow our roll is one of

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them that we can control so
thank you for sharing your time

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and your energy.

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Let's press up to seated.

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Maybe sit back up on 
your blanket if it feels good.

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Smile, bring the hands together.

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When you're ready 
bring the thumbs

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right up to your third eye.

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Peace in our thoughts.

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Drop the thumbs to your lips.

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Peace in our words.

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And very slowly 
dropping the hands to the heart.

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Peace in your heart.

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Love you guys.
Take good care.

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Share this video with someone
you think might benefit from it.

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And I'll see you next time.

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Namaste.

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(bright music)