WEBVTT

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- Hi everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and today we have

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an awesome chair 
yoga sequence for you.

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So you're gonna need a chair

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and preferably one with no arms.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alright, my friends, thank you
for choosing this practice.

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Let's begin.

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Sit up nice and tall.

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You wanna get to where your feet

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are firmly planted on the floor

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so your whole 
foot's on the ground.

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And if that's not 
happening for you,

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then you can bring some 
pillows or some blankets,

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or just find 
something, get creative,

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to bring the 
earth up to your feet.

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So you can pause 
the video and do that.

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And then if you're 
leaning back in your chair,

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go ahead and sit up tall.

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We'll start to just 
slowly activate the muscles

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that help us find 
length up through the spine.

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So inhale, 
lengthen through the crown.

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Imagine a little 
marionette string

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just pulling you 
up from the crown.

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And let your 
hands just rest gently

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wherever is natural, 
on the knees, on the thighs.

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Then inhale deeply 
as you lift your heart,

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and then exhale, 
relax your shoulders

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down your back body.

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So you're just 
bringing more awareness

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and more integrity into the body

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but specifically to this 
line of the spine, right,

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this plumb line, 
this center channel.

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There is all of 
these meridians of energy,

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or in yoga we 
call them the nadis.

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Not naughty but nadi.

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And they run 
through the spine, right.

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Sometimes we refer to 
the major points as chakras.

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But whatever you wanna rock

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in your mind and in your body,

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we're just gonna 
take some time to breathe,

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to slow it down and 
find mobility in a way

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that's soft and gentle

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but also really 
supportive and beneficial.

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So, when you are ready,

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we'll start with 
the soles of the feet.

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Lift the toes, 
press all four corners

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of the feet down, 
then lower the toes.

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Lift the toes

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and lower the toes.

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Lift the toes

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and lower the toes.

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And one more time lift the toes.

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Spread the toes 
and release, great.

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Lift the heels one at a time,

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then feel that tone, 
that engagement of the quad.

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Lift the heels, keep 
lifting, lifting, lifting.

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Lift your heart.

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Open your mind 
to a new experience.

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And then lower the heels.

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Here we go.

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Inhale, lift the heels.

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Exhale, lower.

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Good, inhale, lift the heels.

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Sit up nice and tall, 
and exhale, lower.

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Inhale, lift the heels.

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And exhale, lower.

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One more time.

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Inhale, lift the heels.

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And exhale, lower.

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Awesome!

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Inhale, extend right leg 
out just as much as you can,

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so you don't take 
on the full extension

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unless it goes 
there, then great.

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But just bring it 
up as much as you can.

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We're engaging our muscles here

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so draw the 
navel in and up a bit.

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And then you're just 
gonna spread the toes here,

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flex the foot and 
then point the foot.

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Flex and point.

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It's all connected, 
one moving part.

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Flex and point.

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Flex and point.

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Two more times.

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Flex and point.

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Flex, sit up nice 
and tall, and point.

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And now here we go, 
rotating big circles here

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as you bring it down 
one way, and then the other.

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Cool!

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Other side.

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Extend the left leg out.

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So find your extension today.

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Engage muscles of the core

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to support the back, 
sit up nice and tall.

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Here we go.

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Flex and point.

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Flex and point.

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Flex and point.

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Flex and point.

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One more time.

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Flex and point.

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And then rotating 
circles as you bring it down.

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Rotate the ankle one 
way and then the other.

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And then your foot 
comes down to the ground.

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Awesome!

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Okay, here we go.

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Interlace the fingertips.

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You're gonna grab the right knee

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and slowly squeeze and lift.

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So imagine that femur bone.

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We're kind of 
squeezing everything in,

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you can use the 
chair to ground down

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and then lift up here, 
so we're not here

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but we're doing 
our best to lift up

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through the armpit chest

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and squeeze, squeeze, squeeze.

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Okay, so everyone will be a
little bit different here.

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If you can't quite squeeze,
you can bring a little towel,

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like a dish towel 
even to be extensions

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of your arms 
here and hold it here.

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Squeeze.

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Then one more breath 
here squeezing and lifting.

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(inhales and exhales)

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And then take that 
right shin and you're gonna

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cross it over the 
top of the left thigh.

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Then flex your right foot 
here, bring your left hand

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to the outer edge of 
your right foot if you can,

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and then bring your right hand

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to the top of your right thigh.

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And we create 
this figure four here

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then sit up nice and tall.

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Now if you wanna deepen 
this and you're practicing

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with me and you 
want a little more,

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you can bring it 
to the elbow crease

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and lift the leg up, okay?

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But there's really 
no need to push it.

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Great.

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One more breath.

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Fabulous!

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We're coming 
back to the squeeze.

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So interlace the fingertips
around your right knee, squeeze.

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Then we're gonna slowly 
extend the right leg out.

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You're gonna slide your hands

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now to the hamstring, 
to the back of the leg,

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and extend it out super 
long, long, long, long, long,

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long, and then 
bring it all the way down.

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Fabulous.

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Other side, interlace.

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Here we go.

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Left knee squeezes in and up.

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Couple yummy breath cycles here.

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So you really 
gotta bring a breath,

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squeeze and lift.

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(inhales and exhales)

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(inhales and exhales)

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Just working 
where you are today.

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Appreciating your 
body and all its glory,

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all its beauty, 
all its limitations.

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Be thankful for 
this body that you have,

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it's the only one you got.

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So it's never too late 
to instill this relationship

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of kindness and 
love with your body.

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When you're ready, 
we're gonna squeeze

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and lift, one more breath,

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and then we'll flex the 
foot and cross it over,

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creating that figure 
four shape on the other side.

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Grab your foot.

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And then left 
hand is gonna come down

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to just gently guide the top

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of the thigh bone 
there around and down.

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So, I've been 
practicing yoga for a long time

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and the benefits 
are really wonderful

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so I'm able to sit up tall here.

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I just wanna honor it and 
recognize and let you know,

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if you are finding that you're
sweating a little bit here

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just sitting up tall, 
you can one, rest in a chair,

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or use your breath, 
inhale, breathe in your belly,

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and exhale, relax your 
shoulders to slowly start

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to build more stability right
around this spinal column.

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So you can sit up 
tall and have a posture

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that isn't causing pain.

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A conscious posture.

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Take one more breath 
wherever you are here.

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Something that's sustainable, 
sustainable posture.

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Cool, then 
interlace the fingertips,

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come back to the squeeze.

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The big squeeze.

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Squeeze, squeeze, 
squeeze, squeeze.

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Then slide, 
interlace fingertips behind,

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slide them behind 
and when you are ready

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extend your extension, 
extend the left leg

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as long as you can, inhale,

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and exhale slowly, lower down.

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Beautiful.

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Hands are gonna come back 
to the tops of the thighs,

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re-situate, reset 
with a deep breath in.

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Exhale out through the mouth.

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Beautiful.

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Right hand comes to 
the other left thigh.

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And you're gonna 
bring your left fingertips

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either to the back of the chair,

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or maybe you swing 
it all the way around.

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You're just gonna find a 
little gentle twist here.

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You can come up 
onto the toes if you like

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for a little more 
leverage, breathing deep.

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Imagine your inhale 
really traveling down

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to your belly, so 
we're not breathing up

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but we're breathing down.

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We're gonna come 
back to center and take it

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to the other side nice and slow.

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Twist, release, 
flushing the body.

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If you really want 
the benefits of a twist,

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use that 
directional breath, right,

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don't breathe up but breathe,

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send that breath 
all the way down.

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Cool beans.

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Bring it back to center, inhale,

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squeeze the 
shoulders up to the ears.

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Exhale, release.

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Inhale, squeeze and lift.

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And release.

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One more time.

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And release.

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Awesome work.

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Drop the chin to the chest.

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Stay here breathing deep.

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Wrap the shoulder 
blades around the back body

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so really firm 
the shoulder blades

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behind your heart space.

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And then inhale, 
lift the chin parallel

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to the earth again, and exhale,

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left ear over left shoulder.

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Stay here, breathe deep.

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Great. Inhale, 
back up to center,

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exhale, right ear 
over right shoulder.

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Tag a little weight 
in the elbows here,

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my friends, breathe deep.

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Awesome.

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Inhale, come back up 
to center, here we go.

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We're gonna slowly 
bring the feet over

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towards the right of the chair.

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And then you're gonna 
bring your right foot.

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We're going into Warrior Two, 
a supported Warrior Two.

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Bring your right 
foot firmly to the ground,

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front knee over front ankle.

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And you're gonna 
use your core strength.

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So think up, draw the energy up,

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navel draws in 
and up to slowly walk,

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and you can also use 
your hand on the chair

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to slowly walk your foot out,

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turn the left toes in, 
and then slide back

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so your hamstring 
is supported here.

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Virabhadrasana Two 
with the chair.

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And then just 
stay here, feel it out.

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Really drop your center, 
turn left toes in.

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And then you can stay 
here with hands on the chair,

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breathing deep.

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Pull that right hip crease back

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so that squeeze move 
we did here, imagine that.

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And then hands 
can stay on the chair

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or maybe we're 
sending the fingertips out,

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really working 
from the ground up here,

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lifting the chest.

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Now, if this is 
not available to you,

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then, so if you 
are here, then breathe

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deep directional breath, 
then you're just going

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to bring one foot forward kind
of creating a right angle,

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and then the 
right foot to the side.

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So one foot forward, one 
to the side, and work here.

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So wherever you are, 
directional breath,

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breathing deep, inhaling deeply,

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exhaling completely.

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Inhaling deeply

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and exhaling completely.

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Think about lifting all 
four sides of the torso here

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so the front, the back,

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and both side 
bodies nice and long.

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Take one more 
breath, you got this.

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I know the arms are 
tired, you got this.

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And then exhale, bring 
the hands to your heart

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and make your 
way back to center.

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Use your feet on the 
earth to come all the way back

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so we'll stay 
connected to the ground.

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Great, let's try the other side.

00:12:21.040 --> 00:12:22.842
Really nice work.

00:12:22.842 --> 00:12:24.510
So release the hands.

00:12:24.510 --> 00:12:27.013
We'll walk the 
feet towards the left,

00:12:27.013 --> 00:12:28.514
just check it out.

00:12:29.649 --> 00:12:32.018
Plant the left foot 
firmly and then start

00:12:32.018 --> 00:12:33.486
to walk the right foot back.

00:12:33.486 --> 00:12:37.223
You can use the 
chair to guide you.

00:12:37.223 --> 00:12:38.858
Turn the right 
toes in, really press

00:12:38.858 --> 00:12:41.060
into the outer 
edge of that back foot,

00:12:41.060 --> 00:12:42.992
and then use the 
chair to really support

00:12:42.992 --> 00:12:45.498
the belly of the hamstring here.

00:12:45.498 --> 00:12:48.001
And then open up 
through the hips,

00:12:48.001 --> 00:12:50.543
lift and lengthen all 
four sides of the torso.

00:12:50.543 --> 00:12:51.871
Maybe you keep the hands down

00:12:51.871 --> 00:12:54.210
or maybe you send 
the fingertips out.

00:12:54.210 --> 00:12:56.175
If you feel good 
there stay there,

00:12:56.175 --> 00:12:58.211
or maybe you bring the foot back

00:12:58.211 --> 00:13:00.307
and this is better for you,

00:13:00.307 --> 00:13:04.450
creating this 90 degree 
angle with the tops

00:13:04.450 --> 00:13:07.360
of the thigh bones 
and breathing deep.

00:13:07.360 --> 00:13:10.153
Okay, inhale lots of 
love in, love your body,

00:13:10.153 --> 00:13:12.258
love this life, explore space

00:13:12.258 --> 00:13:16.229
so reach way beyond 
the fingertips here.

00:13:16.229 --> 00:13:20.233
Take energy way out 
beyond the physical posture.

00:13:24.771 --> 00:13:28.941
Notice where you might be
gripping or holding, soften.

00:13:36.683 --> 00:13:39.986
And we'll take one more breath.

00:13:39.986 --> 00:13:44.257
Breathing really down, 
down, down into the belly.

00:13:44.257 --> 00:13:47.460
And then exhaling, 
hands to heart.

00:13:47.460 --> 00:13:48.713
Awesome work.
Here we go.

00:13:48.713 --> 00:13:50.981
Use the toes, feet on the
ground to come back to center.

00:13:50.981 --> 00:13:54.000
Take your time, take your time.

00:13:57.170 --> 00:14:00.255
Wonderful. Then walk 
your bum just a little bit

00:14:00.255 --> 00:14:03.242
closer to the edge 
than we had before.

00:14:03.242 --> 00:14:05.011
And we'll inhale, 
sit up nice and tall,

00:14:05.011 --> 00:14:07.180
release the hands, and then keep

00:14:07.180 --> 00:14:09.749
this upward kern of 
energy, think up and over.

00:14:09.749 --> 00:14:11.517
So actually 
imagine you were holding

00:14:11.517 --> 00:14:14.053
a beach ball here at your belly.

00:14:14.053 --> 00:14:17.960
So you have a big, big ball here

00:14:17.960 --> 00:14:20.993
and you're gonna go up an over

00:14:20.993 --> 00:14:23.462
until Forward Fold.

00:14:23.462 --> 00:14:26.499
Nice and slow, 
when you are ready,

00:14:26.499 --> 00:14:28.675
the spine starts to round.

00:14:28.675 --> 00:14:30.503
You can release the fingertips

00:14:30.503 --> 00:14:32.739
wherever it feels comfortable

00:14:32.739 --> 00:14:34.974
and you're gonna bring your head

00:14:34.974 --> 00:14:36.075
towards your knees.

00:14:36.075 --> 00:14:37.610
Now you might just get this far,

00:14:37.610 --> 00:14:39.645
you might stay up pretty tall.

00:14:39.645 --> 00:14:41.147
You might need 
to make adjustments

00:14:41.147 --> 00:14:42.749
with where you're 
sitting on the chair.

00:14:42.749 --> 00:14:44.450
But you wanna get to a 
place where you can take

00:14:44.450 --> 00:14:49.031
some solid, delicious
feel-good, let-go breaths.

00:14:51.791 --> 00:14:54.961
(inhales and exhales)

00:14:56.429 --> 00:14:59.632
Then as you inhale 
in here, my friends,

00:14:59.632 --> 00:15:03.932
feel the skin of 
the back body stretch.

00:15:06.476 --> 00:15:08.407
Can you experiment with that?

00:15:08.407 --> 00:15:10.743
Can you feel the 
rise or the fall?

00:15:10.743 --> 00:15:12.245
Let the breath move you.

00:15:12.245 --> 00:15:15.414
(inhales and exhales)

00:15:18.684 --> 00:15:21.854
(inhales and exhales)

00:15:23.689 --> 00:15:26.993
Take one more cycle of 
breath, let it be full.

00:15:26.993 --> 00:15:30.163
(inhales and exhales)

00:15:31.964 --> 00:15:35.468
And then at first bring 
the hands up to the thighs,

00:15:35.468 --> 00:15:38.104
then plant the feet firmly, 
really feel the feet,

00:15:38.104 --> 00:15:41.073
pressing into the 
earth as you tuck the chin

00:15:41.073 --> 00:15:42.909
and slowly roll it up.

00:15:46.125 --> 00:15:50.449
And then as you roll it 
up feel that flush of energy.

00:15:50.449 --> 00:15:52.739
The blood flow 
opposite direction.

00:15:52.739 --> 00:15:55.021
And if you need to, if 
that was a big move for you,

00:15:55.021 --> 00:15:56.656
you can bring the 
hands to the chair

00:15:56.656 --> 00:15:59.659
for a little more stability, 
a little grounding.

00:15:59.659 --> 00:16:01.027
In case you got 
a little dizzy here,

00:16:01.027 --> 00:16:02.628
a little head rush.

00:16:04.297 --> 00:16:06.999
Great. Take a deep breath in.

00:16:06.999 --> 00:16:08.467
Exhale out through the mouth.

00:16:08.467 --> 00:16:09.735
(exhales loudly)

00:16:09.735 --> 00:16:11.737
Again inhale in 
through the nose, come on.

00:16:11.737 --> 00:16:13.206
(inhales)

00:16:13.206 --> 00:16:14.507
Exhale, let something go.

00:16:14.507 --> 00:16:15.965
(exhales loudly)

00:16:15.965 --> 00:16:17.777
And one more time, 
let's sigh it out.

00:16:17.777 --> 00:16:19.011
Inhale.

00:16:19.011 --> 00:16:19.912
With sound.

00:16:20.780 --> 00:16:23.516
(exhales loudly)

00:16:24.483 --> 00:16:25.318
Wonderful.

00:16:25.318 --> 00:16:27.086
Open your eyes.

00:16:27.086 --> 00:16:30.223
Take a little moment to 
just notice how you feel.

00:16:30.223 --> 00:16:32.191
Tap into a little 
inner smile, maybe even

00:16:32.191 --> 00:16:35.261
lift the corners of 
your mouth slightly,

00:16:35.261 --> 00:16:37.730
and we'll bring the 
hands together at the heart

00:16:37.730 --> 00:16:39.498
to seal our practice.

00:16:41.133 --> 00:16:42.768
Thank you so much 
for sharing your time

00:16:42.768 --> 00:16:45.872
and your energy with me and
the rest of the community,

00:16:45.872 --> 00:16:50.042
everyone practicing 
with you through this video.

00:16:50.042 --> 00:16:52.178
Let us know how 
it went down below.

00:16:52.178 --> 00:16:53.913
Questions, 
comments always welcome.

00:16:53.913 --> 00:16:55.815
Subscribe to the 
Yoga with Adriene channel

00:16:55.815 --> 00:16:57.016
if you haven't already.

00:16:57.016 --> 00:16:59.518
Share it with your 
friends and your family.

00:16:59.518 --> 00:17:00.353
And take good care.

00:17:00.353 --> 00:17:01.954
I'll see you next time.

00:17:01.954 --> 00:17:02.788
Namaste.

00:17:04.190 --> 00:17:06.759
(upbeat music)