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- Hello my friends, and
welcome to Yoga with Adriene.

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I'm Adriene and today we have

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a really sweet, 
lovely little practice

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for when you're feeling anxiety.

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We've all been there,

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it's very natural in this
crazy world we live in,

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to be met with feeling 
self-anxiousness,

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feeling down, blue, 
nervous, fear,

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so I find the tools of
yoga, especially at home,

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a little goes a long
way, are really helpful.

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So grab a pillow if you like,

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get into something comfy,

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and let's help you 
find what feels good

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with this hands-free,
low-to-the-ground, chill practice.

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Let's get started.

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(mellow acoustic music)

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Alright, so let's start sitting

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on a blanket or a 
pillow if you have it.

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Let's lift the hips up a little.

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Now we're gonna 
bring the left heel in

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and then the right heel in.

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We'll bring the hands 
to rest gently

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on the tops of the 
knees or the thighs

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and we'll just take a
second to close the eyes

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and accept where you are today.

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So if you've made it this far,

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you're in good hands.

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It's a quick video
today, so stick with it,

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and give yourself permission

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to just really be 
in this moment.

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So here, you've landed 
in this shape

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maybe on your mat, 
maybe just on the ground,

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and you have 
committed to taking

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a little bit of 
time for yourself.

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See if we can kind of transform
the energy of the body

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and find support.

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Stack the head over the heart,

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the heart over the pelvis,

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and then just take in the
quality of air of the room,

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any noises,
any sounds around you.

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I hear a big airplane overhead,

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but you might hear 
different things

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depending on where you are.

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Notice your soundtrack.

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And just accept it all, take it all in.

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Great, then draw the hands
together at the heart.

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(inhales)

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Take a deep breath in,

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(exhales)

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deep breath out.

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Deep breath in, 
sit up nice and tall,

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(inhales)

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and exhale, 
bowing the head to the hands.

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Big stretch on 
the back of the neck.

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Big inhale in.

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And exhale release.

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Great, so, we've dropped
the pen, we're here.

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Let's tend into it.

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We're going to start today
with a little pranayama,

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a little breath practice.

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This is one of my faves.

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We have a whole 
video just on it,

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so if you really like it
or it's too complicated

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for you and you wanna dive in,

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you can go check it out,

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it's called alternate nostril
breathing, or nadi shodhana.

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And this is a really great breath

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to just kind of calm
and quell and chill out

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any frayed nerves,

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that feeling you have
when you're feeling like

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(grunts)

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on the edge of being
depressed and anxious.

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You can't decide 
if you're like feeling

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really blue or really anxious.

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You know what I'm talking about.

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It's great for that.

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So here we go, we're gonna take

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whatever your primary hand is.

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I'm gonna use the right hand

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and I'm just gonna bring,

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so we have options here.

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You can bring the 
middle three fingers in,

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kinda like a hang loose thing

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and use the thumb and the pinky.

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You can also use the
thumb and the ring finger.

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It's whatever works great for you.

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And again, we're not gonna
really break this down too much.

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So you can check out that
other video if you need.

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I'll still try to guide 
you and cue you

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in a way that feels good.

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So sit up nice and tall
and go ahead and seal

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the right nostril 
with your thumb.

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Take a deep breath in
through the left nostril.

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Pause, hold, 
retain the breath at the top.

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We switch, 
seal the left nostril,

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and then exhale 
out through the right.

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(exhaling)

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Deep inhale in 
through the right nostril.

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Pause, hold, 
retain the breath at the top

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as you seal and 
switch or switch and seal.

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Exhale out through 
the left nostril.

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With practice, 
this becomes easier.

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At first it can be a little
complicated in the brain.

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Inhale deeply 
through the left nostril.

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(inhales)

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Retain the breath, 
seal and switch.

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Exhale out through 
the right nostril.

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(exhales)

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Inhale in through the right.

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(inhales)

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Pause.

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Seal and switch, exhale
out through the left.

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(exhales)

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Smooth inhale 
in through the left.

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(inhaling)

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Pause, switch and seal,
exhale out through the right.

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(exhaling)

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Inhale. (inhaling)

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When you feel like you
have the hang of it,

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close your eyes, 
seal and switch, exhale.

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(exhales)

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And I'll stop cuing,

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just letting you 
move with the breath.

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(inhaling)

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(exhaling)

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(inhaling)

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(exhaling)

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(inhaling)

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(exhaling)

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And even it out.

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(inhaling)

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And then after 
you've evened it out,

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bring the hand down, 
close the eyes.

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And let your breath return
back to its natural rhythm.

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Great, bat the eyelashes
open, game changer.

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Draw the hands 
together at the heart.

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Inhale in exhale, let it go.

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(exhales heavily)

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Fingertips come to the ground.

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I'm so zoned out.

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Fingertips come to the ground

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and we're gonna walk it forward.

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Forearms might 
come to the ground,

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otherwise just nice 
strong hands here.

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Maybe relax the 
weight of the head down,

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everyone will be a 
little different here.

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Maybe you find a little sway.

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Send awareness 
to your right hip.

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Try to keep your tailbone, 
your coccyx,

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on your pillow or 
down on the ground,

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so not rolling up.

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(inhaling)

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(exhaling)

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Relax the weight 
of the head over.

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Keep going with this beautiful
long, smooth, even breathing.

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Alright, then walk 
the right hand

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or the right elbow 
to the center.

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And on a big inhale, open
up through your left arm.

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It doesn't have to come
all the way up to the sky.

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If it feels good 
to do that, great,

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but it can just open up here,

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opening the chest 
and pressing into

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your right hand or 
the right forearm.

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You can also be here.

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Big breath in, expand, 
find expansion

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and then exhale, left
hand replaces the right,

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maybe you do the form variation,

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and we inhale.

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Find expansion, breathe deep.

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Open through the 
throat chakra here,

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lengthen through 
the crown of the head.

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One more breath.

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And then release,

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use your fingertips to press
you all the way back up,

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and then we'll switch the legs here.

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So right heel comes in,

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palms go together, 
deep breath in.

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Exhale.

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Find what feels good.

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Fingertips down, 
walking em out.

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Keep awareness of the coccyx,
the tail, dropping down.

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This'll look a little
different for everyone.

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Maybe you're here.

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Maybe you're here.

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Maybe you find a little sway.

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Again, find what 
feels good here.

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Send awareness to your left hip.

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(inhales and exhales)

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Nice, smooth, even breathing.

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(inhales and exhales)

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Relax the weight 
of the head down.

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(inhales)

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(exhales)

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Chilling it out, okay.

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Now, starting with the 
left arm this time,

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left hand or left elbow
to the center line.

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We inhale over 
through the right wing.

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Big breaths here.

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You can be here or here.

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(exhales)

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Tops of the thighs 
grounding down here,

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take one more breath, 
find expansion.

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And then exhale, right
hand replaces the left,

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same thing, we open 
up through the left.

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Awesome work, 
release back to center.

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Press into the fingertips,

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come all the way back up.

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We'll send the legs out long.

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Doing awesome here, 
so keep, you know,

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keep breathing deep here,
stick with your breath,

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sending the legs out super wide.

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Doesn't have to be super,
like, Olympic gold splits here,

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just creating a little bit of space.

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You should feel pretty stable
in the base of the spine

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so if you need to lift up

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on something a little taller, 
please do.

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Tops of the thighs 
grounding down here.

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(exhales)

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Fingertips come to the
mat, we walk it forward.

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So the same thing, you
might just stay here,

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eventually drawing the
chin to the chest (exhales)

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or you might come all the
way down into the floor.

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(inhales)

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(exhales)

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Nice, even, smooth pranayama.

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Remember your alternate
nostril breathing here.

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Take away any stress, tension,
in the neck, the shoulders.

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Active in the feet 
here so you can

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point the toes if it 
feels good or flex.

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(inhales and exhales)

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Alright, then check it out.

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I'm gonna press 
up into the palms.

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Little thread the needle here.

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So right fingertips 
are gonna reach in

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and underneath the 
bridge of the left arm.

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You're not gonna go all
the way to the ground,

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just a gentle twist here,

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keeping that expansion
just like we did here.

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Big breath in, (inhales)

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exhale to release. (exhales)

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Right palm to the earth,
thread the needle.

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Left fingertips in 
and underneath

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the bridge of the right arm.

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I'm relaxing, it's working.

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Inhale.

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Find expansion. 
(exhales)

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Use an exhale to bring you back.

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Cool, draw the left heel in.

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Turn your waistline so
that you're pointed,

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you're headed 
toward your right foot.

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So there's a shift.

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Then inhale, reach all the
way up, find the length.

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And think up and over 
as you bow down.

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Head-to-knee pose here, 
janu sirsasana,

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so the goal is eventually to get

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that nose to the knee,
the head to the knee,

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but maybe you're here.

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Right?

259
00:12:08,677 --> 00:12:10,177
Maybe you're here.

260
00:12:12,574 --> 00:12:14,950
Wherever you are, draw
the chin into the chest,

261
00:12:14,950 --> 00:12:17,702
take a moment to surrender,
breathe deep.

262
00:12:17,702 --> 00:12:21,239
(inhales and exhales)

263
00:12:21,239 --> 00:12:25,322
Send breath to the lower
back body and awareness.

264
00:12:28,859 --> 00:12:30,677
Great, and then draw 
the chin to the chest

265
00:12:30,677 --> 00:12:33,343
as you slowly roll it up.

266
00:12:33,343 --> 00:12:35,482
I can barely talk, it's working.

267
00:12:35,482 --> 00:12:37,284
Setting the left leg out.

268
00:12:37,284 --> 00:12:39,034
Draw the right heel in,
we're almost done here,

269
00:12:39,034 --> 00:12:41,162
you guys doing awesome.

270
00:12:41,162 --> 00:12:43,024
Really commit to your breath.

271
00:12:43,024 --> 00:12:45,591
Take the hip so that we're
pointed toward that left heel.

272
00:12:45,591 --> 00:12:47,912
When you're ready,
soft and easy breezy,

273
00:12:47,912 --> 00:12:49,162
reaching it out.

274
00:12:49,162 --> 00:12:50,478
(inhales)

275
00:12:50,478 --> 00:12:52,223
And then you're taking it forward.

276
00:12:52,223 --> 00:12:54,390
(exhales)

277
00:12:56,871 --> 00:12:59,704
Close your eyes, listen to your breath.

278
00:12:59,704 --> 00:13:01,564
(inhales)

279
00:13:01,564 --> 00:13:03,731
(exhales)

280
00:13:05,197 --> 00:13:07,364
(inhales)

281
00:13:09,245 --> 00:13:11,412
(exhales)

282
00:13:13,074 --> 00:13:15,476
Great, inhale in. (inhales)

283
00:13:15,476 --> 00:13:18,964
Now you're just 
gonna exhale to release.

284
00:13:18,964 --> 00:13:20,559
Awesome work.

285
00:13:20,559 --> 00:13:22,034
We're just gonna bring the feet in

286
00:13:22,034 --> 00:13:26,370
so that we can shift now
to be flat on our back.

287
00:13:26,370 --> 00:13:29,117
You can use the pillow
as a pillow for our head.

288
00:13:29,117 --> 00:13:30,816
Imagine that.

289
00:13:30,816 --> 00:13:32,836
And we're just 
gonna get comfy here,

290
00:13:32,836 --> 00:13:36,419
feeling our spine
supported here to finish.

291
00:13:37,412 --> 00:13:39,457
When you get there, hug
the knees into the chest.

292
00:13:39,457 --> 00:13:42,571
Fix your pillow so it feels good.

293
00:13:42,571 --> 00:13:45,369
And then give yourself
a great big bear hug.

294
00:13:45,369 --> 00:13:48,376
Walk the shoulder blades down.

295
00:13:48,376 --> 00:13:52,002
Should feel good, 
little massage, perhaps.

296
00:13:52,002 --> 00:13:55,290
(inhales and sighs)

297
00:13:55,290 --> 00:13:59,014
And then close your 
eyes and imagine,

298
00:13:59,014 --> 00:14:03,728
imagine your yoga mat rising
up to meet your back body.

299
00:14:03,728 --> 00:14:04,761
So often, we talk about,

300
00:14:04,761 --> 00:14:06,139
ugh, just spilling all the weight

301
00:14:06,139 --> 00:14:07,407
of our body into our yoga mat.

302
00:14:07,407 --> 00:14:09,775
Which is great, 
but just close your eyes

303
00:14:09,775 --> 00:14:12,957
and imagine your mat rising
up to meet your back body.

304
00:14:12,957 --> 00:14:14,624
Feel supported here.

305
00:14:17,738 --> 00:14:19,808
Trust that all is well,

306
00:14:19,808 --> 00:14:23,083
and that, especially
with the tools of yoga,

307
00:14:23,083 --> 00:14:24,607
you have the power

308
00:14:24,607 --> 00:14:27,593
with your mind and your
body and your breath

309
00:14:27,593 --> 00:14:31,093
working together 
consciously and lovingly,

310
00:14:32,804 --> 00:14:34,221
kindly, intently.

311
00:14:35,307 --> 00:14:39,177
You have the power to
transform any negativity

312
00:14:39,177 --> 00:14:40,427
or anxiousness,

313
00:14:42,509 --> 00:14:44,592
bad juju, nervous energy.

314
00:14:49,508 --> 00:14:52,090
You have the tools and
the power to transform it

315
00:14:52,090 --> 00:14:54,507
to something that feels good.

316
00:14:57,082 --> 00:14:59,198
Even if it's just 
a moment of peace,

317
00:14:59,198 --> 00:15:01,002
let's be real, right?

318
00:15:01,002 --> 00:15:03,680
Slowly release the feet
down to the ground,

319
00:15:03,680 --> 00:15:06,978
we'll open the knees wide
so the feet come together.

320
00:15:06,978 --> 00:15:08,811
Have your pillow here.

321
00:15:10,929 --> 00:15:12,566
And then we're just 
gonna let the hands

322
00:15:12,566 --> 00:15:14,670
rest gently on the fronts
of the hip creases here,

323
00:15:14,670 --> 00:15:16,087
should feel nice.

324
00:15:19,188 --> 00:15:22,688
Breathing deep. 
(exhales)

325
00:15:23,983 --> 00:15:27,566
Close your eyes. 
(inhales)

326
00:15:29,079 --> 00:15:31,826
(exhales)

327
00:15:31,826 --> 00:15:33,897
And then, one leg at a time,

328
00:15:33,897 --> 00:15:36,158
slowly drawing the toes down,

329
00:15:36,158 --> 00:15:38,908
extending long 
through both legs.

330
00:15:40,145 --> 00:15:43,026
And then, lastly,
opening the fingertips.

331
00:15:43,026 --> 00:15:46,157
Palms, arms, out to the sides.

332
00:15:46,157 --> 00:15:48,114
Feeling an opening 
through the chest,

333
00:15:48,114 --> 00:15:50,084
a softness in the belly,

334
00:15:50,084 --> 00:15:53,917
and the legs heavy. 
(exhales)

335
00:15:56,508 --> 00:16:00,983
Take a second to scan
the body and give thanks,

336
00:16:00,983 --> 00:16:02,855
a moment of gratitude for you

337
00:16:02,855 --> 00:16:05,772
for taking this time
to tend to it.

338
00:16:07,894 --> 00:16:10,089
The hardest part is just
showing up for yourself,

339
00:16:10,089 --> 00:16:11,663
and you did.

340
00:16:11,663 --> 00:16:13,080
So, awesome work.

341
00:16:14,107 --> 00:16:16,857
Stay here as long 
as time allows.

342
00:16:17,937 --> 00:16:19,187
Trust the flow.

343
00:16:20,631 --> 00:16:21,464
Namaste.

344
00:16:21,464 --> 00:16:24,881
(mellow acoustic music)