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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today we have a
love wins practice for you.

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This is for those days 
when you're feeling down

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or feeling kind of drab or 
maybe you're in struggle city,

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but deep down inside you
know that you are fabulous.

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You know that you are love and

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you just need to move and
breathe it out with a friend.

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

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(upbeat music)

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Alrighty, let's begin in a seat.

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So come on down to the ground,
take your time getting there.

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You can sit up on a 
little somethin', somethin'

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if you're feeling it,
(chuckles)

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if you have a blanket with you.

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And let's drop in together.

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Just sit up nice and tall,

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whatever you're
coming to this practice with.

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Bring it, it's welcome.

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I love you.

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That's really what
this practice is all about.

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Reconnecting, tapping back into

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our powerful source of love.

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If you feel comfortable,
you can close your eyes.

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If that feels uncomfortable
or unsafe for whatever reason

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I like to just 
take my focus down

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gently past my nose,

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just kind of soften
my peripheral vision.

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So choose what's right for
you today and we just want to

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begin to guide
our attention inward.

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And so shutting down the
eyelids a little bit helps.

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See if you can sit up a
little bit taller here.

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And as you're ready,
take a deep breath in.

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And just slow exhale to release.

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Again, big breath
in through the nose.

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And exhale out
through the nose or mouth.

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Listen to your body here.

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Inhale in deeply.

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And exhale completely.

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Now drop your chin to your chest
and continue to breathe in.

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And out slowly,
mindfully with awareness.

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And we'll start to 
add the layer of

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checking in with 
the neck and shoulders.

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So keep breathing and start to

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move the neck
slowly round and round.

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I like to think of
drawing a circle with my nose.

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Nice and slow.

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And then take it in
the other direction.

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Again, maybe drawing
a circle with your nose.

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It just kind of 
keeps it integrated

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for me instead of kind of just

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rolling my head around.

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Potentially hurting my neck,

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(chuckles) I like to
use the nose as a guide.

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It's kind of a
good lesson in life.

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(chuckles) Just kidding.

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Okay, bring the
head back to center.

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Think about aligning your head

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over your heart and
your heart over your pelvis,

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your center.

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Take a deep breath in here.

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And as you exhale,

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draw the shoulders down,
way down away from the ears.

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Capture just a moment of

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stillness to notice
how you're feeling.

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Just feel
yourself in this moment.

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Again, whatever you're coming
to the mat to today is great.

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It's welcome.

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And you know,

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I just want to remind
all of us in these moments,

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we can be honest about how

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we're feeling and
where we're struggling.

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But you can also be honest
about where you're feeling good.

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And if you're coming to the mat

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feeling fabulous or
things like that can also be

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celebrated in these
types of practices,

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in my opinion,

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every time we
show up for practice.

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It doesn't always have to
be when we are in sorrow.

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Remembering to honor and love

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and celebrate our wins

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and our uniqueness.

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Cool.

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Bat the eyelashes open.

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Let's take it
forward onto all fours.

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Move slow.

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Move like you love yourself
is what I always like to say.

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So we kind of
jerk ourselves around,

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you know, just think 
about even getting

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in and out of the car or
in and out of the subway.

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We're kind of
always moving and grooving.

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On the mat,

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you can practice
moving in different ways,

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ways that feel good and

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remembering that
how we move matters.

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So as you come into all fours,
we're gonna do a little

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creative version of
spinal flexion today.

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Many of us know the
structure of Cat-Cow.

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So you can use that
as a starting point,

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but then start to just move the
body in a way that feels good.

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Hi, Benji.
Bye, Benji.

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If the feet are tight,
for example,

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you can lean
back hips to heels.

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If the shoulders are tight,

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you can start to bump
the hips left to right,

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moving the shoulders.

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Maybe some circles with the rib
cage would feel awesome today.

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And then as you're 
moving through this

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creative spinal flexion,

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see if you can
synchronize with your breath.

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Think about your breath
being not just this thing that's

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gonna calm you down
and make you

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do yoga better.

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But for today,
just for fun,

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think of the breath
as your heart's song.

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And if you're like,
"Okay, Adriene, I get it."

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That's fine.

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But just listen to
the sound of your breath.

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See if you can
make an audible sound.

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Think of this as your spirit

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or your essence that
you're connecting to.

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And so when we think about
marrying that to the movement,

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things get more interesting,
at least for me.

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They get a little juicier.

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Alright, peel the hips up and
keep this little dance going,

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this exploration,

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this little experiment
as you breathe and move.

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Take it up to
Downward Facing Dog.

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Just keep it going.

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Pedal out the knees,
stretch through the legs.

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Relax your neck.

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And press into your knuckles.

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Lovely.

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Now slowly lower
back to the knees,

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bring the toes together,
knees wide,

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and send the hips back
for Extended Child's Pose.

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Melt your heart down,
forehead towards the mat.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Beautiful.

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Press into the tops of the feet.

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Move from center, so gather
your abs up towards the spine

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and from there,
move all the way forward.

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You're gonna
interlace the fingertips,

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walk the knees
underneath the hips,

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and we're coming
into a forearm Plank.

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What?

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So press into your elbows,

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reach through the heels,

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gather up those abs,

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and lengthen the
crown of the head forward.

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Breathe in here.

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Breathe out here.

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Breathe in here.

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Breathe out here.
If you took a break, no worries.

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Come back for this
last cycle of breath.

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Let's do it together.
We're stronger than we think.

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Inhale in.

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And exhale out.

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Lovely. Lower the knees here.

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Puppy's Pose.

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Press into the palms,
so release the grip.

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Press into the palms.

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Walk the knees back.

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Tailbone up towards the sky,
and we melt the heart deeply.

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Big shoulder opener here,
big heart opener.

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Stretching the front body.

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It's like a long puppy belly
here is what you can imagine.

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And then take a deep breath in.

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Use your exhale to slowly
slide through onto your belly.

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Hips press into the earth,
and we come into Sphinx Pose.

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Breathe.

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So there's like a sophistication
to this posture that I love.

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You press into the hips,
press into the tops of the feet.

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You anchor your shoulder blades
together and down the back body,

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and then find the length.

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Essentially,
this is spinal extension.

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So you want to find the
length in the cervical spine.

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So lengthen through
the crown of the head.

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And then you can
bring a little attitude,

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a little love,

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a little sass to this
gesture and do it slow.

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So dig into your elbows.

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Inhale in, look forward.

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Exhale, slow turn to look
past your right shoulder.

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Feel that deep
stretch from your left temple,

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left jaw all the way
down to your left elbow,

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left hip.

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It's all connected and
then come back to center.

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Hold onto your
focus and slow and steady,

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take it to the other side.

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Nice. Bring it 
all the way back.

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Release the head.

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Drag the palms
underneath the shoulders,

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curl the toes under,

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press all the way up to Plank

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and then send it to
Downward Facing Dog.

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On your next inhale, lift your
right leg up towards the sky.

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Exhale, shift it forward.

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You're gonna step it all the way
up and pivot on the back foot.

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From here, we're gonna
rise up for Warrior II.

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So you're gonna
open up the arms,

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right fingertips forward,
left fingertips back.

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Just take a second
to find your footing.

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Bend that front knee deeply.

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Pull the pinkies back and

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lengthen through
the crown of the head.

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Neck nice and long.

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Then keep that front knee bent,
Reverse Warrior.

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Right fingertips
reach up and over.

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And we lengthen
through the side body.

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Keep the bent knee.

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Engage the left inner thigh.

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Now have fun with this move,

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cartwheel it all the
way back to your lunge.

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Plant the palms.
Step it back, Plank.

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Slowly lower to your belly.

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Inhale for a Cobra.

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Exhale to release.

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Press up to Plank here.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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And then send the
hips up high and back.

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Once again, Down Dog.

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Breathe in.

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Breathe out.

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On your next breath in,
lift the left leg up high.

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Exhale, shift it forward
and then step it all the way up.

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Pivot on the back foot 
and we rise up, Warrior II.

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Take your time.
No rush.

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Now find your footing.

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So once you find your footing,
your foundation,

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you start building from 
the ground up, right?

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We all know this and our
physical practice gives us a

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chance to really embody that
and remember that in our bodies.

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Front knee stays bent.
Here we go.

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Big gesture up and over.

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Left fingertips reaching back.

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Engage the right inner
thigh for a little support.

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Breathe.

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Reach, reach, reach

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and then cartwheel
it all the way back down.

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Take up space.

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Come back to your lunge.

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Awesome. Step the 
left foot back here.

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Breathe in.

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Breathe out as you
slowly lower to the ground.

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On your next breath in,
rise up, Cobra.

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And exhale, soften and release.

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Curl the toes under, drag the
hands underneath the shoulders.

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Inhale,

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press up to Plank again and
quietly whisper to yourself,

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"I am strong."

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I am strong.

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Hips up high and back.

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Downward Facing Dog.

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00:13:30,981 --> 00:13:33,115
Nice.
Take a deep breath in here.

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And a long breath out.

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00:13:36,476 --> 00:13:38,516
Inhale, lift the right leg high.

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00:13:38,516 --> 00:13:41,158
Listen carefully.
Exhale, right knee comes all

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00:13:41,158 --> 00:13:44,970
the way up and through
for a One-Legged Pigeon.

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00:13:44,970 --> 00:13:47,742
Press into the
top of the back foot.

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00:13:47,742 --> 00:13:49,452
Tent the palms,
so you're gonna lift the palms,

264
00:13:49,452 --> 00:13:51,048
press into the fingertips.

265
00:13:51,048 --> 00:13:53,030
Inhale, lift up.

266
00:13:53,030 --> 00:13:55,018
Find length through the crown.

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00:13:56,383 --> 00:13:58,201
Breathe in.

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00:13:58,201 --> 00:14:00,606
Stay here. Draw the
shoulder blades together.

269
00:14:01,460 --> 00:14:02,879
Breathe out.

270
00:14:05,422 --> 00:14:07,426
Breathe in.

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00:14:07,426 --> 00:14:09,668
On the exhale, you can 
come to the forearms if

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00:14:09,668 --> 00:14:12,030
you like or maybe
you stay upright today.

273
00:14:15,954 --> 00:14:18,188
Couple breaths here.

274
00:14:25,165 --> 00:14:28,914
And then slowly bring
the hands to the mat.

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00:14:28,914 --> 00:14:32,645
We'll gently press back
up to Three-Legged Dog.

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00:14:33,920 --> 00:14:34,811
Nice.

277
00:14:34,811 --> 00:14:37,835
Then lower the right foot.

278
00:14:37,835 --> 00:14:39,323
Right heel to the
ground and inhale,

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00:14:39,323 --> 00:14:41,397
lift the left leg up high.

280
00:14:41,397 --> 00:14:42,684
Exhale, take it all the way

281
00:14:42,684 --> 00:14:46,170
forward for your
One-Legged Pigeon.

282
00:14:46,170 --> 00:14:49,875
Take a look back at that right
foot and really press the top

283
00:14:49,875 --> 00:14:51,197
of that right foot 
into the ground.

284
00:14:51,197 --> 00:14:53,103
Try to get your 
toes, ankles, and shin

285
00:14:53,103 --> 00:14:55,969
all in one line 
so it's not curving.

286
00:14:57,058 --> 00:14:58,346
And then we press up.

287
00:14:58,346 --> 00:15:02,055
We find the lift
of the heart here.

288
00:15:03,398 --> 00:15:05,729
So there's
tightness in the hips.

289
00:15:05,729 --> 00:15:07,712
There's a lot
going on down there.

290
00:15:07,712 --> 00:15:12,448
And yet from there we
listen and slowly maintain this

291
00:15:12,448 --> 00:15:15,886
awareness up through the
midline through our heart space.

292
00:15:15,886 --> 00:15:17,867
Take a deep breath in.

293
00:15:17,867 --> 00:15:19,687
And then keep 
that listening going

294
00:15:19,687 --> 00:15:22,069
as you
soften and surrender,

295
00:15:22,069 --> 00:15:25,910
maybe bringing the
forearms to the earth.

296
00:15:28,204 --> 00:15:31,225
Couple cycles of breath here.

297
00:15:45,200 --> 00:15:49,372
And then bringing the
hands slowly back to the mat and

298
00:15:49,372 --> 00:15:52,433
returning to that 
Three-Legged Dog

299
00:15:52,433 --> 00:15:54,850
as you inhale in.

300
00:15:56,231 --> 00:15:59,368
As you exhale, lower
the left leg to the ground.

301
00:15:59,368 --> 00:16:01,200
We're gonna come to the knees,

302
00:16:01,200 --> 00:16:04,154
allow them to
gently kiss the mat.

303
00:16:04,154 --> 00:16:06,775
And we're gonna
swing the legs to one side,

304
00:16:06,775 --> 00:16:12,065
any side, and slowly 
come to lie on our backs.

305
00:16:14,464 --> 00:16:17,703
When you get there,
hug your knees into the chest

306
00:16:17,703 --> 00:16:20,329
and give yourself
a little massage.

307
00:16:21,392 --> 00:16:26,047
You can soften your
gaze here or close your eyes.

308
00:16:38,626 --> 00:16:39,400
Nice.

309
00:16:39,400 --> 00:16:41,100
Then extend the left leg long

310
00:16:41,100 --> 00:16:44,182
and hug the right knee 
into the chest, breathe in.

311
00:16:45,472 --> 00:16:48,720
As you exhale, take a twist,
right knee over to the left,

312
00:16:48,720 --> 00:16:50,560
opening up
through your right arm,

313
00:16:50,560 --> 00:16:52,880
your right wing,

314
00:16:52,880 --> 00:16:54,800
your right armpit chest.

315
00:17:00,481 --> 00:17:05,000
And then slowly
melt it back to center,

316
00:17:05,000 --> 00:17:07,560
bring the left knee in,
extend the right leg out.

317
00:17:09,002 --> 00:17:10,290
Inhale in.

318
00:17:10,290 --> 00:17:13,750
Exhale, take your 
left knee over to the right,

319
00:17:13,750 --> 00:17:16,760
open up through your left wing,
your left arm.

320
00:17:16,760 --> 00:17:19,140
Feel that stretch 
through the pec.

321
00:17:20,171 --> 00:17:21,150
Breathe in.

322
00:17:23,319 --> 00:17:24,355
Breathe out.

323
00:17:27,763 --> 00:17:29,100
Breathe in.

324
00:17:31,186 --> 00:17:32,320
And breathe out.

325
00:17:35,492 --> 00:17:37,840
And slowly bring
it back to center.

326
00:17:40,327 --> 00:17:43,320
Allow the feet to come as
wide as your yoga mat here.

327
00:17:43,320 --> 00:17:46,700
If you have a blanket and you
want to use it here as a pillow,

328
00:17:46,700 --> 00:17:47,711
you could.

329
00:17:48,761 --> 00:17:50,530
We'll allow the knees 
to come together

330
00:17:50,530 --> 00:17:53,120
and allow the hands
to gently rest on the belly.

331
00:17:56,154 --> 00:17:58,190
Close your eyes 
or soften your gaze

332
00:17:58,190 --> 00:18:01,960
and feel the warmth of
your hands here on your center.

333
00:18:10,149 --> 00:18:15,600
Draw your attention
to this loving awareness.

334
00:18:17,871 --> 00:18:21,080
This opportunity
for loving awareness.

335
00:18:33,102 --> 00:18:37,010
And just be with this feeling,
whatever it is for you,

336
00:18:37,010 --> 00:18:39,040
of loving awareness.

337
00:18:50,268 --> 00:18:52,000
Then you can stay with that or

338
00:18:52,000 --> 00:18:56,881
there's an invitation to 
send that loving awareness

339
00:18:57,923 --> 00:18:59,881
to others.

340
00:19:01,142 --> 00:19:06,040
Other people
practicing this video.

341
00:19:09,464 --> 00:19:13,280
Someone who's in need
of a friend right now.

342
00:19:19,263 --> 00:19:22,321
Even those who 
are working hard

343
00:19:24,382 --> 00:19:27,120
to show up for others.

344
00:19:31,728 --> 00:19:36,357
One way that I like to do
this that just feels really

345
00:19:36,357 --> 00:19:40,500
actionable on the mat
is to think about

346
00:19:40,500 --> 00:19:43,440
inhaling love in.

347
00:19:47,998 --> 00:19:50,910
And exhaling love out.

348
00:19:50,910 --> 00:19:52,760
So it's a give and take.

349
00:19:54,813 --> 00:19:57,380
Inhale love in.

350
00:20:02,664 --> 00:20:05,941
And exhale love out.

351
00:20:08,499 --> 00:20:11,680
And one more time,
inhale lots of love in.

352
00:20:14,295 --> 00:20:18,120
And exhale lots of love out.

353
00:20:19,216 --> 00:20:21,557
Walk the feet together,

354
00:20:21,557 --> 00:20:23,800
can extend one leg
and then the other.

355
00:20:24,679 --> 00:20:26,960
If it feels good,
take the arms all the way up

356
00:20:26,960 --> 00:20:30,400
and overhead for a
nice full body stretch.

357
00:20:31,918 --> 00:20:33,760
And we'll bring
the palms together,

358
00:20:33,760 --> 00:20:35,790
thumbs to third eye.

359
00:20:35,790 --> 00:20:38,400
That's to that
seat of intuition.

360
00:20:38,400 --> 00:20:42,000
We like to think about this
point is like our inner knowing.

361
00:20:44,418 --> 00:20:45,760
You know,
your intuition,

362
00:20:45,760 --> 00:20:49,200
it's like your gut instinct,
your feeling, trust it.

363
00:20:50,122 --> 00:20:55,280
I send lots of love to you and
thank you so much for sharing

364
00:20:55,280 --> 00:20:57,940
your time and
valuable energy with me.

365
00:20:59,739 --> 00:21:01,280
Hope to see you again soon.

366
00:21:01,280 --> 00:21:05,760
Let's take one last
sip of breath in together.

367
00:21:07,066 --> 00:21:09,880
And exhale to
close the practice.

368
00:21:11,933 --> 00:21:13,414
Take good care.

369
00:21:15,367 --> 00:21:18,758
(upbeat music)