WEBVTT

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- Hello, everyone,
welcome to Yoga With Adriene.

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I'm Adriene and that's
Benji there behind me.

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And today, we have a 20 minute
intermediate power yoga flow.

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Say that (chuckles) 
five times fast.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, let's jump right in.

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We're going to start
standing at the top of the mat.

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Feet hip width
apart or flush together.

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Your choice, just nice
conscious footing here,

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and stand up nice and tall.

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And just draw your hands to
your belly and your heart here.

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One hand on the belly,
one hand on the heart.

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Close your eyes
or soften your gaze,

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and let's take just
a moment to tune in.

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So we'll begin to
draw our attention

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to the soles of the feet.

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Letting go of the day thus far,

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giving yourself the
next 20 minutes to explore,

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to meet your appropriate edge.

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And ultimately, I see this
as an opportunity to play.

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Spread your awareness

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throughout all four
corners of your feet.

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Maybe lifting the
toes for a moment

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to ground through all
four corners of the feet.

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And then continue
to make your way up.

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Just kind of scanning the body,

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drawing up through the arches,

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past the ankles.

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And get taller through the spine

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as you continue to
travel up through the kneecaps,

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lifting, toning
the quads slightly.

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Nice neutral pelvis here.

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Just nice and
easy as you lift up

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through the belly
and low back, mid back.

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Heart lifts.

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Chin lifts slightly.

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And crown of the head reaches up

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beyond the ceiling,
beyond the sky.

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So now we are in our bodies

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or working our way
to this embodiment,

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this feeling of
energy in the whole body.

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Now take a deep breath in here.

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And as you exhale, you're
going to drop your fingertips

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down to come up.

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On your next inhale,
reach for the sky.

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You can open the eyes,
and exhale, Forward Fold.

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Bend your knees,
take it all the way down.

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Inhale, halfway lift,

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sliding the palms to the shins

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as you lengthen
through the crown of the head.

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And then exhale,
fold it all the way down.

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Now take a couple breaths
here with the knees bent.

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You can grab
onto the heels here.

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You can clasp opposite
elbow either behind the calves

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coming into a deeper fold,
or this is our first fold,

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so maybe you just
keep it nice and easy

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in front of the shins.

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If you changed your mind,

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you want to go
feet hip width apart

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when they're flush together,
go ahead and make adjustments,

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and just kind of know that
you can make those adjustments

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throughout the practice,
listening to your body,

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and allowing the breath,
of course, to lead the way.

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If you're in a bind, inhale in,
exhale, release the arms.

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In a bind, meaning with
your arms, not in life.

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Although maybe this
will help with that too.

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We're gonna inhale,
halfway lift again,

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palms on the shins,
deep breath in, long neck.

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And exhale, fold.

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Good, keep the knees
bent here as we root to rise.

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So connect to your core.

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Keep the knees bent as
you spread the fingertips,

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reach towards the sky.

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Arms are in a V shape
here as you lift, lift, lift.

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And then exhale, hands
come back down to the heart,

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Mountain Pose.

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This time, 
we're gonna inhale,

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fingertips go down to come up,

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but we're going
to bend the knees,

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and go all the way
down to kiss the earth.

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Alright, so here we go.

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One big breath, one movement.

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Inhale,
fingertips kiss the earth.

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We bend the knees, we reach
down to come all the way up.

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Big stretch, reach for the sky.

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And exhale, Forward Fold.

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Nice, inhale, halfway lift,
palms on the shins.

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Exhale, soften, and fold.

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Step one foot back,
then the other.

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Take a look at your hands,
spread them nice and wide.

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Heels are
reaching back, Plank Pose.

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We're on the toes.

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We're lifting up
through the belly.

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So navel's drawing up and in,

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engaging those
transverse abdominis.

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Neck is so long.

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We're tucking the chin slightly,
crown of the head forward.

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Great, inhale in here.

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Exhale, lower to the belly.

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Inhale, Cobra. 
Big stretch, big breath.

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Exhale, soften, and fold.

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Curl the toes under, inhale in.

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Exhale, press up,
power up to Plank,

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and then send the hips up
high and back when you're ready,

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Downward Facing Dog.

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Good. Now keep the core
engaged here in the first Dog,

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send weight towards the
lower half of the body.

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Upper arm bones
rotate out, deep breath in,

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long breath out.

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On your next inhale,

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lift the right leg up
high towards the sky.

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On the exhale, shift
it forward, knee to nose.

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Inhale, lift it up.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift it up.

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Exhale, shift it forward,
knee to nose.

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And this time, you're
just going to draw a line

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from elbow to
elbow with your knee.

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Drawing a line, just
welcoming a little heat here

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for three, two, and one.

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On the one, step the
right foot all the way up.

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We're gonna lift
up into a high lunge.

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Sweep the fingertips 
forward, up and back.

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Now take it easy here to start.

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You can bring the
hands behind the head,

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interlace the fingertips,
soft bend in the back knee.

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Make sure you're not
gripping in the face,

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in the jaw or the forehead,
front knee over front ankle.

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Alright, now
we're going to pulse.

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Inhale in, hands can be on
the waistline or behind the head.

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Inhale in,
exhale slow and steady.

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Drop the back knee
down and lift it up.

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Inhale to lower, exhale to lift.

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Every time you're lifting,

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you're drawing the
navel in to meet the spine.

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We're here for three.

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Skin of the face is soft, two,

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and one, good.

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Let's pivot on the back foot.

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Open out to Warrior II.

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Front knee over front ankle,
spine is stacked here.

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Just take a second
to observe, breathe.

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And then inhale,
keep the front knee bent

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as you reach the
right fingertips

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all the way up and back,
Peaceful Warrior.

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Then draw the
navel into the spine,

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bring your right hand to the
inner arch of your right foot.

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Front knee stays bent.

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As you spiral the heart open,

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send the left fingertips towards
the front edge of your mat.

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Extended Side Angle.

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Breathe in here.

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Breathe out.

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Breathe in.

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And exhale to come
back to your lunge.

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Nice runner's lunge.

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Back knee's lifted here,
inhale in deeply.

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And exhale to plant the palms,
step the right foot back.

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Inhale in, Plank Pose.

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Exhale, slowly lower
all the way to the belly

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or Chaturanga to
Upward Facing Dog.

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Inhale on Up Dog or Cobra.

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And exhale to 
soften and release,

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pressing your way
through Plank Pose,

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and then sending the
hips up high and back,

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Downward Facing Dog.

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Again, keep the
core engaged here.

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Sending weight into the
lower half of the body.

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Hugging the low ribs in.

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

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Exhale, shift it forward,
knee to nose.

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Inhale, drop the right ankle

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as you lift the
left leg up high,

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and exhale, knee to nose.

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Slow and with control,
inhale, lift,

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and exhale, draw it in.

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Stay here, here we go.

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Drawing a line from
left elbow to right elbow.

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You got this for three,

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for two, welcome the heat.

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And one, step the
left foot all the way up.

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Beautiful, find your footing,
lift the heart.

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From center, we rise up.

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Hands behind the back of 
the head, fingertips interlaced,

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or hands on the waistline.

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Alright, just find
center here first.

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Nice and easy,

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feeling that stretch in the
front of the right hip crease,

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pulling the left
hip crease back.

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And inhale in.

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Exhale, relax the shoulders.

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And let's start to pulse,
inhale to lower.

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Exhale to lift.

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Inhale to lower, exhale to lift.

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Find a little rhythm
with your breath here,

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and keep it nice
and slow in control.

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Front knee is tracking
over the first two toes there.

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Really paying
attention to my hips,

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where they are in space,
their orientation.

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We're here for three.

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We're here for two, you got it.

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And one, beautiful.

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Bring that back
foot to the ground.

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Open up Warrior II to the right.

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Pull the pinkies back.

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Stacking head over heart,
heart over pelvis.

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Nice wide stance, breathe.

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Keep the front knee bent.

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Inhale, left fingertips up high,

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and then all the way back.

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Feel that big stretch and
length through the left waist.

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Right inner thigh's engaged.

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Inhale in here.

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Exhale, navel draws in.

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We're going to slowly
bring the left fingertips

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to the left arch.

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Right fingertips
reach all the way up

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beyond the crown of the head,
Extended Side Angle.

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Spiral your heart
up towards the sky.

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Breathe.

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Good, inhale in here.

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Exhale, bring it
back to your lunge.

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Frame the left foot,
plant the palms.

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Step the left toes back and
take a little vinyasa here.

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Belly to Cobra,
Chaturanga to Upward Facing Dog,

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and we'll join together
in Downward Facing Dog.

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Take a deep breath in there.

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Take a long breath out here,

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here in the present moment.

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Beautiful.
Slowly lower to the knees.

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Draw the hands
underneath the shoulders.

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We're gonna press
into the tops of the feet,

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and you're going to
kick the right toes

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all the way up towards the sky.

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Right knee stays bent.

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Feel free to peek at
me if you need a demo.

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Left fingertips reach forward.

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Breathe in, breathe out,

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connect to your core as
you grab your right toes

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with your left hand.

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And then we're going to
start to use the breath

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to expand this posture.

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So inhale, find length
in the crown of the head.

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Send the sternum forward as
you kick the right toes back.

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Press away from the earth
with your foundation, breathe.

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And then slow and with control,

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send it all the way back out.

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Reach forward, kick back,
and then release back to table.

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Second side, here we go.

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Inhale to extend.

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Exhale to bend.

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Grab the left toes.

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Inhale to expand in
the posture, breathe.

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And exhale to just
reinforce that core engagement.

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Kick, kick, kick,
lengthen through the sternum.

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Keep the skin of
the forehead relaxed.

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And slowly release, reach
the right fingertips forward.

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Kick the left toes back,

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and slow and with control,
back to all fours.

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Walk the hands forward,
curl the toes under.

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Send it up and back,
Downward Facing Dog.

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Take three breaths here
to find what feels good.

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Bend the knees.

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Inhale, look forward.

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Exhale, make your way to
the top, maybe a hop today.

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As you inhale, halfway lift,
nice flat back position.

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As you exhale, Forward Fold.

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Root to rise here,
bend the knees,

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send the fingertips all
the way up towards the sky,

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arms in a flying V here.

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Big breath, big stretch, maybe
a slight backbend here today.

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And then exhale, hands to heart.

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Inhale in deeply.

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Exhale, let go of
any stagnant energy.

00:13:35.004 --> 00:13:37.593
Relax your shoulders, release.

00:13:39.120 --> 00:13:41.400
Fingertips go down, 
all the way down to come up.

00:13:41.400 --> 00:13:43.230
Here we go, inhale, down.

00:13:43.230 --> 00:13:44.910
They sweep the earth,

00:13:44.910 --> 00:13:47.550
reaching all the way
up towards the ceiling.

00:13:47.550 --> 00:13:51.273
Good, and then exhale all
the way down, Forward Fold.

00:13:52.530 --> 00:13:57.060
Diving in, inhale, halfway lift,
lengthen through the neck.

00:13:57.060 --> 00:13:59.223
Exhale to soften and fold.

00:14:00.480 --> 00:14:02.126
Bend the knees, plant the palms.

00:14:02.126 --> 00:14:05.190
This time, you might
hop it back, Plank Pose,

00:14:05.190 --> 00:14:07.530
or step-step's great too.

00:14:07.530 --> 00:14:08.370
Great, from here,

00:14:08.370 --> 00:14:12.450
we're gonna turn onto the
outer edge of the right foot,

00:14:12.450 --> 00:14:15.510
inner arch of the left
foot for a side Plank.

00:14:15.510 --> 00:14:16.843
So we have options here,

00:14:16.843 --> 00:14:19.440
but we're going to start
by tick tocking to the right.

00:14:19.440 --> 00:14:20.700
Lifting the right hips up,

00:14:20.700 --> 00:14:22.343
and then drawing the left hand

00:14:22.343 --> 00:14:24.270
all the way up towards the sky.

00:14:24.270 --> 00:14:26.970
You can stay here
or stack the feet,

00:14:26.970 --> 00:14:28.503
lifting up from the hips.

00:14:29.550 --> 00:14:31.170
Lengthening through the crown.

00:14:31.170 --> 00:14:34.394
Other option to lift
the top leg, breathe.

00:14:38.700 --> 00:14:42.060
And from center, slowly
coming back through Plank,

00:14:42.060 --> 00:14:43.923
and taking it to the other side.

00:14:45.540 --> 00:14:47.017
Follow your breath.

00:14:48.180 --> 00:14:53.520
Lifting from that left,
side waist, that left oblique.

00:14:53.520 --> 00:14:55.020
Maybe we stack the feet.

00:14:55.020 --> 00:14:57.123
Maybe we lift the top leg.

00:14:58.500 --> 00:15:00.684
Staying engaged
through the core.

00:15:02.190 --> 00:15:03.323
Good, inhale in.

00:15:03.323 --> 00:15:06.090
Use your exhale to
guide it back to Plank,

00:15:06.090 --> 00:15:09.510
and take a vinyasa here,
belly to Cobra.

00:15:09.510 --> 00:15:12.573
Chaturanga to Up Dog,
follow your breath.

00:15:14.490 --> 00:15:15.543
Mmm.

00:15:17.490 --> 00:15:20.943
And let's join together
in Downward Facing Dog.

00:15:24.750 --> 00:15:28.053
When you get there,
inhale lots of love in.

00:15:29.558 --> 00:15:31.833
And exhale lots of love out.

00:15:32.880 --> 00:15:35.010
Inhale, lift the
right leg up high.

00:15:35.010 --> 00:15:35.970
You're gonna bend the right knee

00:15:35.970 --> 00:15:39.030
and stack the hips here
as you open, open, open up

00:15:39.030 --> 00:15:40.473
through the right side body.

00:15:41.430 --> 00:15:42.780
Inhale in here.

00:15:42.780 --> 00:15:44.755
Exhale, shift right
knee to right elbow.

00:15:44.755 --> 00:15:47.850
Come forward,
upper body's in Plank.

00:15:47.850 --> 00:15:51.840
Good, inhale all the way
back up to that open Down Dog.

00:15:51.840 --> 00:15:54.634
And exhale, 
right knee to right elbow.

00:15:55.560 --> 00:15:57.750
Inhale, open up, stack the hips.

00:15:57.750 --> 00:16:00.393
Last time, knee to elbow.

00:16:01.380 --> 00:16:03.840
Good, then step the
right foot all the way up.

00:16:03.840 --> 00:16:05.280
Pivot on the back foot.

00:16:05.280 --> 00:16:07.227
All the way to
Warrior II, here we go.

00:16:07.227 --> 00:16:09.390
Inhale, we rise up.

00:16:09.390 --> 00:16:10.904
This time,
straighten the front leg

00:16:10.904 --> 00:16:13.668
as you reach the right fingertips
all the way up and back,

00:16:13.668 --> 00:16:15.540
a Reverse Triangle.

00:16:15.540 --> 00:16:17.520
And then we're going
to bend the front knee,

00:16:17.520 --> 00:16:20.940
kind of flow through all
the way back to your lunge.

00:16:20.940 --> 00:16:23.790
Left hand on the earth,
back foot pivots.

00:16:23.790 --> 00:16:25.020
Big twist here

00:16:25.020 --> 00:16:27.513
as you reach the right
arm up towards the sky.

00:16:28.440 --> 00:16:31.230
Good, inhale in, open the chest.

00:16:31.230 --> 00:16:33.420
Exhale, come back to the lunge.

00:16:33.420 --> 00:16:37.022
Plant the palms, 
step it back to Plank, vinyasa.

00:16:39.120 --> 00:16:41.043
Moving with your breath.

00:16:44.280 --> 00:16:48.124
Joining together in
Downward Facing Dog.

00:16:52.230 --> 00:16:54.576
When you're ready, inhale,
lift the left leg up high.

00:16:54.576 --> 00:16:57.870
Exhale, bend that left
knee and stack the hips.

00:16:57.870 --> 00:16:59.550
Press into both palms evenly,

00:16:59.550 --> 00:17:02.763
and draw your low ribs
closer into your body.

00:17:03.840 --> 00:17:05.067
Here we go, inhale in.

00:17:05.067 --> 00:17:08.340
Exhale, left knee to left elbow.

00:17:08.340 --> 00:17:11.460
Kick it back up, stack the hips.

00:17:11.460 --> 00:17:14.058
Good, exhale, shift it forward,

00:17:15.300 --> 00:17:17.490
and all the way back.

00:17:17.490 --> 00:17:18.613
And one more time,

00:17:18.613 --> 00:17:21.540
shift it forward,
left knee to left elbow,

00:17:21.540 --> 00:17:23.640
and then step it all the way up.

00:17:23.640 --> 00:17:25.410
Pivot on the back foot.

00:17:25.410 --> 00:17:28.953
One fluid movement here
with the breath, Warrior II.

00:17:30.990 --> 00:17:32.670
Relax the shoulders.

00:17:32.670 --> 00:17:33.750
Straighten the front leg.

00:17:33.750 --> 00:17:35.864
One fluid movement here,
Reverse Triangle.

00:17:35.864 --> 00:17:38.550
Reach the left hand back.

00:17:38.550 --> 00:17:41.130
Navel draws in, 
we come all the way through.

00:17:41.130 --> 00:17:43.703
Bend the front knee,
coming into a twist.

00:17:43.703 --> 00:17:46.470
Right hand to the earth,
left hand to the sky.

00:17:46.470 --> 00:17:48.933
Pull the left hip
crease back, open your heart.

00:17:49.890 --> 00:17:53.670
Good and then slowly
bring it all the way back down.

00:17:53.670 --> 00:17:57.123
Plant the palms, 
step the left foot back, vinyasa.

00:17:58.710 --> 00:18:01.173
Flowing through a little diddy,

00:18:02.310 --> 00:18:04.973
letting your
breath lead the way.

00:18:07.800 --> 00:18:09.630
Let's join together.

00:18:09.630 --> 00:18:13.470
Downward Facing Dog for
just one breath cycle here.

00:18:13.470 --> 00:18:16.017
Deeply inhale through the nose,

00:18:17.250 --> 00:18:20.000
and exhale out through
the nose or the mouth.

00:18:21.510 --> 00:18:24.360
Good, bend the knees,
inhale to look forward.

00:18:24.360 --> 00:18:26.343
Exhale, make
your way to the top.

00:18:27.480 --> 00:18:29.820
Inhale, halfway lift.

00:18:29.820 --> 00:18:32.280
Exhale to soften and fold.

00:18:32.280 --> 00:18:34.736
Root to rise.
Inhale, spread the fingertips.

00:18:34.736 --> 00:18:38.010
Lots of energy here as
you reach towards the sky.

00:18:38.010 --> 00:18:41.190
Stand up nice and tall,
maybe a slight backbend here.

00:18:41.190 --> 00:18:45.360
And then when you're ready,
bring it back home.

00:18:45.360 --> 00:18:49.397
Hands together in prayer.

00:18:50.820 --> 00:18:53.620
Take a second, notice how
you feel, observe your breath.

00:18:54.480 --> 00:18:56.430
And then without looking down,

00:18:56.430 --> 00:18:58.012
bring your 
feet together, really together.

00:18:58.012 --> 00:18:59.910
So we have all these patterns.

00:18:59.910 --> 00:19:02.184
You might feel like you
were standing close together,

00:19:02.184 --> 00:19:07.200
but really squeeze so
you feel this zipping up

00:19:07.200 --> 00:19:09.952
from the feet all
the way to the pelvis.

00:19:10.890 --> 00:19:13.233
And once you
feel that sensation,

00:19:14.190 --> 00:19:16.467
we're gonna bring the
fingertips down to come up.

00:19:16.467 --> 00:19:17.940
Big inhale, here we go.

00:19:17.940 --> 00:19:21.303
Bend the knees, inhale,
reach for the sky, like a wave.

00:19:22.200 --> 00:19:24.963
Exhale, float it down,
excuse me.

00:19:26.400 --> 00:19:29.040
Inhale, halfway lift.

00:19:29.040 --> 00:19:31.650
Exhale, soften and fold.

00:19:31.650 --> 00:19:34.685
Bend the knees, drop the
hips back, fingertips forward.

00:19:34.685 --> 00:19:39.031
Utkatasan, really
bring it nice and low.

00:19:40.620 --> 00:19:43.410
Breathe here,
spread the fingertips.

00:19:43.410 --> 00:19:46.290
You might lift the toes
and then place them down.

00:19:46.290 --> 00:19:49.500
Engage through the core,
navel draws in and up,

00:19:49.500 --> 00:19:51.360
lifting from the pelvic floor.

00:19:51.360 --> 00:19:54.063
Hugging those low
ribs in towards the body.

00:19:54.900 --> 00:19:57.570
Good, inhale in here,
listen carefully.

00:19:57.570 --> 00:20:01.050
You're gonna slowly
begin to lift the heels,

00:20:01.050 --> 00:20:05.490
bend the knees out at a V
and come into a low squat.

00:20:05.490 --> 00:20:08.220
Fingertips are reaching up high.

00:20:08.220 --> 00:20:10.923
Inhale in deeply,
press into the heels.

00:20:10.923 --> 00:20:12.787
We're gonna go
back to Utkatasan.

00:20:12.787 --> 00:20:16.590
This is challenging, 
but lift from the pelvic floor.

00:20:16.590 --> 00:20:19.950
Find that Mula Bandha,
come back to Utkatasan.

00:20:19.950 --> 00:20:21.930
Good, just one more time

00:20:21.930 --> 00:20:23.610
in case we were confused
the first time, here we go.

00:20:23.610 --> 00:20:27.210
Inhale in and exhale,
navel draws in,

00:20:27.210 --> 00:20:31.950
heels lift, knees to
each corner of the mat.

00:20:31.950 --> 00:20:33.330
You can always
bring the fingertips down

00:20:33.330 --> 00:20:35.430
if you need a little support,

00:20:35.430 --> 00:20:37.650
and back up to Utkatasan, in we,

00:20:37.650 --> 00:20:39.437
in three, two, one, here we go.

00:20:39.437 --> 00:20:40.746
Lifting up
through the pelvic floor.

00:20:40.746 --> 00:20:42.813
Try to keep it
slow and in control.

00:20:43.650 --> 00:20:48.780
Beautiful, then inhale in,
exhale, Forward Fold.

00:20:48.780 --> 00:20:53.703
Let it all go, 
shake the head yes and no.

00:20:54.570 --> 00:20:58.650
Inhale, halfway lift,
exhale to release,

00:20:58.650 --> 00:21:02.564
and come all the way
to a comfortable seat.

00:21:04.320 --> 00:21:07.746
Cross the ankles,
sit up nice and tall.

00:21:11.040 --> 00:21:13.169
Come into Sukhasana.

00:21:15.210 --> 00:21:17.390
Relax the shoulders.

00:21:18.360 --> 00:21:20.692
And just notice how you feel.

00:21:22.020 --> 00:21:24.001
From here, I'm going
to give you an option

00:21:24.001 --> 00:21:26.254
on how to end the practice,

00:21:26.254 --> 00:21:27.930
or rather I'm going to allow you

00:21:27.930 --> 00:21:32.930
to choose your own
adventure here as a closing.

00:21:34.650 --> 00:21:35.940
Of course, I'll offer options.

00:21:35.940 --> 00:21:38.332
So I'm gonna suggest 
coming onto the back,

00:21:38.332 --> 00:21:40.462
but you could stay here
if you're capturing a moment

00:21:40.462 --> 00:21:43.863
of stillness and meditation,
you might stay here,

00:21:45.150 --> 00:21:47.280
end your practice here today.

00:21:47.280 --> 00:21:48.673
Otherwise, 
we'll come onto the back.

00:21:48.673 --> 00:21:53.143
I'm gonna grab my block,
it's actually my new block.

00:21:54.720 --> 00:21:56.310
My Manduka With Adriene block,

00:21:56.310 --> 00:21:58.080
and I'm going to
use it as a pillow

00:21:58.080 --> 00:22:01.860
for a little massage to close.

00:22:01.860 --> 00:22:03.150
So if you have a block,
you could use that.

00:22:03.150 --> 00:22:04.596
If you have a
blanket or a bolster,

00:22:04.596 --> 00:22:07.140
you could roll it
up under the knees.

00:22:07.140 --> 00:22:10.140
I know that you have a
practice of your very own,

00:22:10.140 --> 00:22:11.970
so you can choose here.

00:22:11.970 --> 00:22:14.433
Maybe taking a spinal twist,

00:22:15.990 --> 00:22:18.183
hugging the
knees into the chest,

00:22:19.650 --> 00:22:22.050
just taking the
last couple beats here

00:22:22.050 --> 00:22:24.134
to find what feels good.

00:22:28.470 --> 00:22:30.976
Maybe closing your eyes,

00:22:32.820 --> 00:22:35.597
slowing down
your breath pattern.

00:22:39.390 --> 00:22:43.320
A little goes a long way,
so way to show up today.

00:22:43.320 --> 00:22:47.201
It's an honor and a
pleasure to practice with you.

00:22:50.790 --> 00:22:54.420
We'll start to say goodbye here,

00:22:54.420 --> 00:22:58.860
but if you're feeling like
you have the time and the space

00:22:58.860 --> 00:23:02.823
to be in stillness for a little
bit longer, I recommend it.

00:23:03.990 --> 00:23:06.840
Thank you again for
sharing your practice with me.

00:23:06.840 --> 00:23:08.405
Namaste.

00:23:11.094 --> 00:23:14.895
(upbeat music)