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- Hi, everyone. 
Welcome to Yoga with Adriene.

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I'm Adriene, and this is Benji

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and today, we have 
Yoga for Cramps and PMS.

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For this session, you might
wanna grab a little blanket.

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If you have a pillow,

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you can grab it from 
your bed or from your couch.

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Hop into something 
extra comfy today,

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and let's get started.

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(upbeat music)

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Alrighty, my friends.

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Let's begin in a nice,
comfortable seat.

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So come on down to the ground.

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You can sit on your 
blanket or your pillow,

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and you're gonna bend the knees,

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bring your feet 
right out in front,

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grounded on the earth.

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And we're gonna start 
with one of my all-time favs,

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you're just gonna 
allow your elbows to rest,

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kind of hook on your knees.

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Clasp one wrist

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and take a deep breath in.

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Open your heart,

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lift the corners of 
your mouth, just slightly.

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And then exhale,

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round forward, 
chin to chest.

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Close your eyes here.

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And slowly begin 
to notice your breath.

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So today's practice is chill.

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Definitely designed 
to support you

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and just help you 
feel a little held

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and hopefully good (chuckles)

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by the end of this session.

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Whether you are 
experiencing a lot of pain,

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or a little, or just 
needed some TLC today,

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we gotcha, I gotcha.

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Benji, how's your back as well.

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Let's bring some 
healing vibes

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into the room or 
wherever you are

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by taking a big conscious
breath, in through the nose.

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(Benji exhales)
And following Benji's lead,

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not sure if my 
mic picked up on that,

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but a big exhale out 
through the nose or mouth.

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And again, a big conscious
inhale, in through the nose.

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Feeling that nice 
passive stretch in the neck.

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And relaxing your 
shoulders as you breathe out.

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And one more time, 
this big conscious breath,

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signaling our self-healing

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powers.

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Inviting both 
the mind and the body

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back to a state of ease,

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equanimity.

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Alright, take one 
more inhale in here.

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And use your exhale 
to bat the eyelashes open

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and gently lift your head.

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And then you can stay seated
on your blanket or pillow,

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keep the feet where they are,

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and you're just 
gonna walk your hands back,

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fingertips turned in to start,

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fingertips turned 
in towards your body.

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And then inhale, 
lift your chest up,

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open through the front body.

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Think Upward Facing Dog 
or Cobra Pose here.

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And then exhale to release.

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Turn the fingertips out,
we will repeat,

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this time fingertips 
turning towards the back.

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Lift your chest,
open your heart.

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Mmm, breathe in

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and breathe out.
Awesome, from here,

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go ahead and walk it forward.

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Now we're gonna 
open the knees wide,

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soles of the feet come together

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for Cobbler's Pose,

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Baddha Konasana.

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So allow your 
belly to be soft here.

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Allow whatever you have going
on in here to just soften.

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So a lot of times in yoga,

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I'll cue inner support system.

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This connection to the core,
Uddiyana Bandha.

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Today, none of that.

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Breathing softly, 
sweetly into the belly,

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letting it be soft
and letting it go.

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Just letting it be natural.

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So once you find that 
soft belly, (chuckles)

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you can grab the ankles.

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Sit up nice and tall once again,

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and we're just gonna tick tock
the ears over the shoulders.

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Left ear over left shoulder,

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right ear over right shoulder,
back and forth.

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(Benji barks softly)
Soft belly.

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Continue to deepen 
your breath here.

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And then bring the 
head over the heart,

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the heart over the pelvis.

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Take a deep breath in,

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breathe into your belly,

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find that big 
balloon breath here.

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And then exhale, 
bend the elbows left to right,

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and send your heart forward.

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No need to push or force here,

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just let it be soft.

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We're creating a gentle

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compression in 
the internal organs.

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We're not trying to like really,

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like win a medal 
(chuckles) in flexibility.

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So, massaging 
the internal organs.

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Nice and easy.

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Allowing the weight of the
head to fall over, once again.

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Breathe long, smooth 
breaths in through the nose,

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out through the nose or mouth.

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Soothing the nervous system.

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Opening up through the hips.

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Awesome work,

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and slowly tuck 
your chin to your chest,

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roll up through the spine.

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Take a deep breath in.

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Lift the corners of 
the mouth just slightly.

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Find just a 
little sense of grace,

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a little lift in the 
sternum and the heart here.

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Use your next exhale to 
relax your shoulders down.

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Maybe you sigh it out if 
you feel like it a little.

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(sighs gently)

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Good. Now, keep your 
left heel snuggling up

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in towards your body,

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and send your 
right leg out long.

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Now, here's an option.

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You can grab a 
second pillow here

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or you can take the 
pillow that you have,

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and we're gonna bring it to
the top of the right thigh.

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Then square your hips so
you're facing your right toes,

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inhale, reach for the sky.

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Exhale, fold forward.

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You can grab your shin,
your pant leg,

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your ankle, 
or maybe all the way over

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to clasp the arch of 
the foot or the toes.

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As you're ready,

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experiment with 
softening the skin of the face,

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and rounding your head over,

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letting the 
weight of the head go.

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Three to five deep breaths here.

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As you breathe in,

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think about sending 
that nice expansive breath

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to the low back,

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whatever that means to you.

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So you can feel your 
belly expand, your low back.

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And then exhale,

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see if you can 
relax your shoulders down

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away for your ears,
a little more.

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Soften your jaw.

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Let the hips get heavy,

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and slowly tuck 
your chin and roll it up.

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Nice, slow, yummy 
transitions here today.

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So take your time,

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so you're gonna 
bring your right foot in

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and give your pillow a hug.

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Why not?

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And then let's take 
it to the other side.

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Get those hugs 
wherever you can, right?

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I always say, in yoga,

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like embrace yourself,
feel your own hug.

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It like signals 
the brain, I swear.

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And makes a difference 
in your practice, sometimes.

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Take it or leave it, 
here we go on the other side.

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You wanna square your hips so
you're facing your left foot.

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Take a big breath in.

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Find a little bit of 
energy to reach up, up, up,

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lengthen through the side body,

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and then think up and over

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as you keep that soft belly

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and find this nice restorative
stretch in the other side.

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You can bend this bottom leg,

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this left knee as 
much as you like here.

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And when you're ready,

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reside in the breath.

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So find your shape and 
then return to the breath,

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three to five full, deep cycles.

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In and out, 
in and out, in and out.

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Notice where you might be 
clenching or holding here.

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See if you can use 
your exhale to soften,

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soften those spots.

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And use your inhale

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to create more space.

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Loving awareness 
in the low back,

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the belly, shoulders.

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Great, get heavy in the hips.

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As you're ready, tuck the chin,

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roll it back up, soft fingers.

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Nice, easy, soft, 
yummy transitions here.

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(sighs gently) Excellent.

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Now we'll take the pillow,

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we're gonna bring it 
just to the side for now.

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We're gonna bring the 
soles of the feet together

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one more time.

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Soften the bowl of the pelvis,
open up through the groin.

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Lift up through your heart,
deep breath in.

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Again, exhale, 
heart comes forward,

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we bend the 
elbows left to right.

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Relax the weight 
of the head over.

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Maybe this time,

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you take your thumbs 
to the arches of the feet

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and we do a little foot massage.

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A little self-care 
goes a long way

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in the self-love bucket.

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So you'd be surprised.

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Give yourself a 
little foot massage here,

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especially if you've 
never done it before.

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See what happens.

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Pressing your thumbprint 
into the arch of the foot.

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Inhaling lots of love in.

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Exhaling lots of love out.

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Cool.

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Let's slowly roll up,

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we'll cross one 
ankle over the other.

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And we're gonna roll 
through to all fours.

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Feel free to pad 
the knees if you like.

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Knees underneath the hip points,

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wrists underneath 
the shoulders to start.

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And then walk 'em a 
little wider for today.

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Great. Index fingers 
are pointing forward.

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We're spreading 
the fingertips evenly.

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Keep this soft and easy.

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Gentle inhale, drop your belly,
open the chest,

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tailbone goes 
up towards the sky.

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You can even wag 
your tail a little here,

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just to get a little movement.

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Decompression, and then exhale,

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round through, 
tailbone dips down,

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heart lifts up, chin to chest.

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Alright, now soften your
gaze here or close your eyes.

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You got it, listen to 
the sound of my voice,

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let it guide you.
Inhale, drop the belly.

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Open the chest forward, 
claw through the fingertips.

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Exhale, chin to chest,

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eyes closed or gaze is soft.

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Navel draws up, crown 
of the head dials down,

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we press into the tops 
of the feet and the hands.

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Inhale, smooth and 
steady with your breath.

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Drop the belly, open the chest.

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Heart shines forward.

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Exhale, round through,
chin to chest.

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Really claw through 
the fingertips on this one.

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Good, inhale, come back 
to a nice, neutral spine.

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Bring the big toes to touch.

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Walk your knees out 
as wide as your yoga mat.

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Now repeat.

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Inhale, drop the belly,
Cow Pose.

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Exhale, move through cat,

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Cat Pose first,

247
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and then bum back 
towards the heels, Child's Pose.

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Let your forehead rest.

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Option here to grab your pillow.

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Recruit your pillow.

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Snuggle it way up 
in there. (chuckles)

252
00:12:46,933 --> 00:12:48,635
And then allow your sweet belly

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and your front body 
to melt over the pillow.

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Same theme here,

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allow the weight of 
the head to relax down

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00:12:56,342 --> 00:13:00,246
as you breathe full, expansive
breaths in through the nose,

257
00:13:01,414 --> 00:13:06,452
and use the exhale 
to soften and relax.

258
00:13:06,452 --> 00:13:08,054
Out through the nose and mouth.

259
00:13:09,522 --> 00:13:12,158
Three to five breaths here,
you got it.

260
00:13:18,031 --> 00:13:19,432
Soften the jaw,

261
00:13:20,667 --> 00:13:22,869
relax your tongue in 
the base of the mouth.

262
00:13:25,298 --> 00:13:26,806
Unfurrow your brow,

263
00:13:26,806 --> 00:13:28,775
and listen to the 
sound of your breath.

264
00:13:46,225 --> 00:13:48,428
Take one more cycle.

265
00:13:48,428 --> 00:13:49,729
Pay attention to the moment

266
00:13:49,729 --> 00:13:52,098
between the inhale and 
the exhale in this one.

267
00:13:52,098 --> 00:13:53,536
See what happens.

268
00:14:07,013 --> 00:14:08,815
Press into the tops of the feet,

269
00:14:08,815 --> 00:14:12,118
gently, lovingly rise back up.

270
00:14:14,187 --> 00:14:15,588
(sighs gently) Rise back up.

271
00:14:15,588 --> 00:14:17,724
You're gonna take 
your pillow out in front.

272
00:14:18,691 --> 00:14:21,060
Okay, and we're 
gonna come to all fours.

273
00:14:21,060 --> 00:14:23,396
Walk the knees up, up, up,

274
00:14:23,396 --> 00:14:25,198
Benji's chillin'. (chuckles)

275
00:14:25,198 --> 00:14:27,233
You're gonna swing 
the legs to one side

276
00:14:27,233 --> 00:14:29,969
and then we're going to take
the legs over the pillow,

277
00:14:29,969 --> 00:14:31,003
you're gonna bring the pillow

278
00:14:31,003 --> 00:14:33,005
right underneath 
the backs of the legs

279
00:14:33,005 --> 00:14:34,640
as you come to lie down.

280
00:14:34,640 --> 00:14:36,409
Hey, sweet boy, can you come?

281
00:14:36,409 --> 00:14:37,577
Here, buddy. (smacks lips)

282
00:14:37,577 --> 00:14:39,512
Come over here, 
come here, come on.

283
00:14:41,180 --> 00:14:42,315
Good boy.

284
00:14:42,315 --> 00:14:44,717
And then we'll lie 
back down. (chuckles)

285
00:14:44,717 --> 00:14:46,419
So we're coming onto our backs.

286
00:14:47,754 --> 00:14:50,389
You're gonna create a 
little bolster with your pillow

287
00:14:51,758 --> 00:14:54,393
to go underneath your knees.

288
00:14:54,393 --> 00:14:56,496
And if you wanna use 
your blanket as a pillow here,

289
00:14:56,496 --> 00:14:59,398
or as a cover up, 
or neck support, you can.

290
00:14:59,398 --> 00:15:02,735
So take a second to get 
nice and settled in here.

291
00:15:04,237 --> 00:15:06,873
And then bring your left hand,
when you're ready,

292
00:15:06,873 --> 00:15:07,974
right to the belly,

293
00:15:07,974 --> 00:15:10,409
and your right hand 
on top of the left hand.

294
00:15:11,511 --> 00:15:13,279
Let your feet be relaxed,

295
00:15:13,279 --> 00:15:15,548
ankles relaxed.

296
00:15:15,548 --> 00:15:17,183
Inhale lots of love in,

297
00:15:17,183 --> 00:15:20,186
imagine the yoga mat rising up
to meet your back body here,

298
00:15:20,186 --> 00:15:22,588
so you feel supported, okay?

299
00:15:22,588 --> 00:15:24,857
And exhale, relax everything.

300
00:15:24,857 --> 00:15:26,425
The weight of 
your body into the mat,

301
00:15:26,425 --> 00:15:29,262
so they're kind 
of meeting together.

302
00:15:29,262 --> 00:15:31,464
And even if you 
don't feel supported

303
00:15:31,464 --> 00:15:34,463
actually in this moment,
maybe you feel a little crazy,

304
00:15:34,463 --> 00:15:37,503
or you know, 
whatever's going on,

305
00:15:38,784 --> 00:15:41,073
choose to be open to that idea

306
00:15:41,073 --> 00:15:43,543
of being supported 
in this moment

307
00:15:43,543 --> 00:15:46,512
by your yoga mat,
by your practice,

308
00:15:46,512 --> 00:15:48,741
by me, by Benji,

309
00:15:48,741 --> 00:15:53,152
by all of the people who are
practicing this with you,

310
00:15:53,152 --> 00:15:55,006
actually all around the world.

311
00:15:57,723 --> 00:15:59,625
Alright, and as you 
get comfortable here,

312
00:15:59,625 --> 00:16:01,527
with your hands on your belly,

313
00:16:03,462 --> 00:16:07,500
your center, this point,
this place of deep listening,

314
00:16:09,468 --> 00:16:11,098
the Hara,

315
00:16:11,098 --> 00:16:12,738
you're gonna close your eyes,

316
00:16:12,738 --> 00:16:15,208
let your breath 
just breathe normal,

317
00:16:15,208 --> 00:16:18,144
kind of natural 
breath in and out.

318
00:16:18,144 --> 00:16:19,445
And we're gonna take the hands

319
00:16:19,445 --> 00:16:24,417
in a slow, clockwise circle.

320
00:16:26,152 --> 00:16:27,563
Nice and slow.

321
00:16:31,357 --> 00:16:34,026
And once you find a little
pace here, a little rhythm,

322
00:16:34,026 --> 00:16:36,762
start to deepen the 
breath gently again.

323
00:16:38,531 --> 00:16:39,932
And then don't 
decide where it ends.

324
00:16:39,932 --> 00:16:42,635
Let your breath and this
movement kind of work together

325
00:16:42,635 --> 00:16:46,739
and any feelings that 
come up, allow them.

326
00:16:46,739 --> 00:16:50,042
And if no feelings come up,
that's okay too.

327
00:16:51,878 --> 00:16:53,713
Soothing.

328
00:16:53,713 --> 00:16:56,983
Again, recruiting our 
healing body to do its thing.

329
00:16:58,217 --> 00:16:59,919
The body is so powerful.

330
00:17:01,888 --> 00:17:05,832
Sometimes we just need to take
some proper conscious time

331
00:17:07,894 --> 00:17:09,729
to be with it,

332
00:17:09,729 --> 00:17:11,442
work with it,

333
00:17:15,167 --> 00:17:18,147
care for ourselves.

334
00:17:21,674 --> 00:17:24,097
Alright, come back to stillness,

335
00:17:24,097 --> 00:17:26,245
relax the arms.

336
00:17:26,245 --> 00:17:29,582
Release the right arm, gently
at your side, palm face up.

337
00:17:30,416 --> 00:17:33,986
And slowly release the 
left arm, gently at your side,

338
00:17:33,986 --> 00:17:35,106
palm face up.

339
00:17:35,988 --> 00:17:38,591
Nice and easy, 
begin to rock ear to ear,

340
00:17:38,591 --> 00:17:41,761
massaging the base of the head,

341
00:17:41,761 --> 00:17:43,454
top of the neck.

342
00:17:46,465 --> 00:17:49,001
Let any stress or tension go.

343
00:17:51,671 --> 00:17:54,373
Bring your head back to center
stillness when you're ready

344
00:17:54,373 --> 00:17:55,975
and start at the 
soles of the feet,

345
00:17:55,975 --> 00:17:59,045
and you're gonna just 
take a second to scan the body.

346
00:17:59,045 --> 00:18:00,947
And as you do this,

347
00:18:00,947 --> 00:18:02,882
see if you can relax more.

348
00:18:04,450 --> 00:18:07,053
Release any places 
that might feel tight.

349
00:18:07,954 --> 00:18:09,055
And last but not least,

350
00:18:09,055 --> 00:18:11,023
blanket yourself in this,

351
00:18:11,023 --> 00:18:13,759
just beautiful, 
loving awareness.

352
00:18:13,759 --> 00:18:16,729
Or it could just be the 
idea of loving awareness,

353
00:18:16,729 --> 00:18:17,964
this acceptance

354
00:18:19,231 --> 00:18:21,600
and love for oneself.

355
00:18:22,735 --> 00:18:25,071
In all circumstances,

356
00:18:25,071 --> 00:18:28,674
even (chuckles) times 
in which we feel cramped

357
00:18:28,674 --> 00:18:30,674
or in pain.

358
00:18:43,589 --> 00:18:45,458
When you scan the body,

359
00:18:47,126 --> 00:18:49,862
work your way all the way up
to the crown of your head.

360
00:18:52,965 --> 00:18:55,701
Take one more inhale in here.

361
00:18:58,070 --> 00:19:00,072
And as you exhale,
let everything go.

362
00:19:00,072 --> 00:19:01,744
Find stillness.

363
00:19:07,079 --> 00:19:08,547
Give yourself permission here

364
00:19:08,547 --> 00:19:10,483
to do absolutely nothing.

365
00:19:11,651 --> 00:19:14,920
Just allow the magic our
yoga practice to do its thing.

366
00:19:14,920 --> 00:19:18,548
Let the nutrients of this time

367
00:19:18,548 --> 00:19:21,268
you carved out for yourself

368
00:19:21,268 --> 00:19:23,430
seep in, soak in.

369
00:19:27,333 --> 00:19:28,845
Trust your body.

370
00:19:32,371 --> 00:19:35,223
Learn to trust your struggle.

371
00:19:41,914 --> 00:19:43,749
Give thanks for showing up here

372
00:19:43,749 --> 00:19:45,827
to find what feels good.

373
00:19:54,960 --> 00:19:58,364
Gently bring the 
hands to the hip creases,

374
00:19:58,364 --> 00:20:00,166
or you can place them 
anywhere that feels good

375
00:20:00,166 --> 00:20:01,834
if you're feeling,

376
00:20:01,834 --> 00:20:04,009
particularly cramped 
or in pain today.

377
00:20:09,308 --> 00:20:12,178
Alright, and 
on your next inhale,

378
00:20:12,178 --> 00:20:14,747
slowly bring the palms together,

379
00:20:14,747 --> 00:20:16,449
thumbs up to third eye.

380
00:20:17,650 --> 00:20:19,026
Exhale here.

381
00:20:22,388 --> 00:20:25,224
And we'll seal the deal,

382
00:20:25,224 --> 00:20:28,561
close today's practice 
by taking a deep breath in.

383
00:20:30,796 --> 00:20:32,965
Exhale,

384
00:20:32,965 --> 00:20:35,031
and whisper

385
00:20:35,925 --> 00:20:37,707
Namaste.

386
00:20:39,549 --> 00:20:43,098
(upbeat music)