WEBVTT

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- What's up, everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene, and today, we have
a core and restore practice.

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Who said you 
can't have it all?

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This practice targets
the muscles of the deep core.

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So you're gonna get a
lot out of very little.

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It's gonna require your 
attention and love for yourself,

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but we'll take a
nice chill pill at the end,

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and hopefully leave
you feeling awesome.

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You want to know why?

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Because you deserve it.

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Let's get started.

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(upbeat music)

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Alright, way to show up.

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Let's begin in a nice
comfortable seat

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of your choice.

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We're just gonna take a
little second to tune in.

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So come on down 
to the ground.

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Feel those sits
bones on the earth.

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Do a little wiggle.

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Any little movement 
that feels good.

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And then let's
come to stillness.

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Easier said than 
done, I know,

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but just taking a 
moment here to land.

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Maybe close your eyes, 
relax your shoulders.

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And the breath, of 
course, a big part of our

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movement practice today.

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So start to
notice your breathing.

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Trust that you chose the right
video, the right practice.

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We have 20
minutes here together.

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It's gonna fly by.

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Building strength

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from the inside out.

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And today, really activating
the muscles of the deep core.

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And we'll make sure you 
leave here feeling good,

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taking some time 
to relax at the end.

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Draw the palms together.

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We'll lift the elbows, and 
press the palms actively

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left to right here.

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Lift the sternum, the chest
all the way up to the thumbs.

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See if you can grow a
little bit taller in the spine.

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And we'll take a deep
inhalation in together.

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Here we go.
Breathe in.

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Nice, long full breath.

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And pause at the top.

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Hold your breath.

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And then exhale,
slow release out.

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Empty, empty, empty.

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Twice more like that.

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Big inhale, keep pressing 
the palms together.

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You're gonna
breathe into the belly.

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Feel the ribcage expand
as you breathe in, in, in.

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Pause here, shoulders relaxed,
retain the breath for a beat.

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And then slow
exhale to release.

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And one last time, breathing
in deeply through the nose.

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Feel the ribcage expand.

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Pause at the top.

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Skin of the face relaxed.

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And this time as you exhale, 
release the air,

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draw the navel in 
towards the spine,

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feel that activation of the 
core as you breathe out.

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Lovely.

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Bat the eyelashes open.

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You can relax the arms, 
maybe take the hands

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for a couple wrist 
circles here.

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Hopefully that made sense.
And then let's come

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on down to our backs.

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Come to lie down, 
hug the knees into the chest.

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Give yourself a big
hug here for a moment.

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Feel the connection of
your body on the mat

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or on the earth.

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And let's take another
deep breath in together.

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(chuckles)

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And a long breath 
out together.

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We were almost in sync
with Benji's breathing,

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but not quite.

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Just trailing behind.

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As always with me and Benji,
he leads the way.

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Okay, we're gonna just keep
one knee in, any knee,

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and send one leg out, 
just for a little stretch.

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Breathe in, 
and then switch.

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Breathe in.

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And then we're
gonna switch again.

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And then we're
gonna switch again.

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Now we're gonna keep switching,
but we're gonna slow it down,

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and we're gonna really
pay attention to two things.

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One, the placement 
of our spine.

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So actually, 
let's go ahead and do this.

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Bend both knees, bring the
soles of the feet to the mat.

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Bring your hands
to the hip points.

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And you’re just gonna rock 
the pelvis a little bit

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back and forth.

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And you can maybe bring
your thumbs to the low belly.

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And just, as you tilt the
pelvis back and forth,

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notice when those
low abs turn on.

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And then we're gonna come to 
a little bit of a neutral spine.

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So, sacrum's on the mat.

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Low ribs are hugging down,
and you can kind of feel those

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low abs turn on.

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And then just really 
drive that navel down

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to enhance the engagement

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of the transverse abdominis.

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Alright.

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Great.

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Now we're gonna return
to hugging one knee in,

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and extending one leg out, 
but we're gonna try to maintain

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this core connection.

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You can stay with the 
head down here as

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we begin to move 
back and forth.

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Or, for a little more of a
challenge, you can start to

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lift the head, 
the neck, the shoulders.

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And find a little
breath pattern here.

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You can point the toes 
or flex the feet,

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just a nice conscious footing.

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So we're actually doing
this in the neutral spine.

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So there's a little space
between your low back,

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but the sacrum and the 
low ribs are on the earth.

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Tuck the chin slightly,
keep the shoulders relaxed.

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There's no tension in
the neck muscles here.

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So if there is, 
maybe you start to work

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with the head down here.

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So if you start to feel this in
the front of the hip creases,

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let's check back 
in with the core,

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and maybe you life 
the legs a little higher.

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So you're not going straight
out, but more at a diagonal.

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I'm starting to 
feel that warmth,

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that fire in the belly.

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I hope you are.

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We're here for three,

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two,

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and one.

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Beautiful.

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Release everything.

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Let's bring the feet
back to the mat, knees up.

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We're gonna come 
into a Bridge here,

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so snuggle the shoulder blades
underneath your heart space.

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Palms press 
down to the earth.

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We're just gonna start
with a slow, slow lift up.

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So, focus today is 
on the abs, right?

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So nice and slow, 
you're gonna start with the

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tailbone lifting,
press into the feet.

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And we're gonna pause here 
in this imprint position

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with the low back 
flush with the mat.

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Now, lift from the pelvic floor,
draw your navel down and in.

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Hug the low ribs in 
towards your body,

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so you feel that tight core.

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And then from there, we're 
gonna keep the tight core today,

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and we're gonna 
lift the hips up slowly,

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pressing one vertebra 
into the mat at a time.

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No need to go too high because
you're trying to maintain

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that core engagement today.

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So once you reach your top, 
then slowly soften through

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the chest, and start to melt
it down, seeing if you can

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maintain that core 
connection the whole way

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until you come all the 
way back to neutral.

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Alright, let's go again, 
nice and slow.

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Again, focus on
the core engagement.

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Starting with the tailbone
lifting, we come in through

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that flush 
low back position.

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This is a great place to
get everything turned on.

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Wink, wink.

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Lifting up through the pelvic
floor, drawing the navel down,

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pressing the low ribs in
towards your body,

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and then continuing 
to lift nice and slow.

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Keep the shoulders relaxed,

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skin of the face 
and jaw relaxed.

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Once you meet your 
highest edge, no need to go

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too high today, then we'll
start to melt it back down.

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And then we're just gonna take
one more, a little bit faster now

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on our own, just moving
through that sequence

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with the core engagement.

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Don't forget to breathe.

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Beautiful.

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When you come down, 
no need to rush.

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We're gonna interlace 
the fingertips,

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bring them behind the head,

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cradling the back of the 
head and drawing the chin

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into the chest.

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So there are times 
where I cue a space

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between the chin 
and the chest.

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Today...not today.
(chuckles) Not today, folks.

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There are times
where I cue elbows wide.

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Today we're going to tuck
the chin into the chest,

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and keep the elbows 
slightly tucked in.

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So instead of here,
which I cue a lot, we're here.

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And the difference really
is here, we're kind of working

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the rectus abdominis.

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And here, we're creating
a different shape in

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our foundation to really
engage that deep core of those

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muscles of the pelvic floor,
the low abdominals,

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and the transverse.

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So tuck the chin, 
elbows hug in.

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We want to
really, really lift up.

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So the shoulders are lifting,
and we're pressing

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into the low ribs.

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Now draw your
pelvic floor up and in.

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Engage those low abs
by drawing the navel down.

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And then again, reinforce
the hugging of the low ribs in.

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Wee-woo!

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So you don't have to
do a lot of crunches.

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You already
start to feel it here.

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If you feel okay here, 
we're gonna lift

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the shins parallel 
to the ceiling.

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If that's a little too much
today because you're working

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these deeper muscles in perhaps 
a new way in your body,

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you can still do these 
moves with the feet down.

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So we're just adding a little
challenge by lifting the knees.

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Alright. Inhale to lower slowly.

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Exhale to lift.

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But as you lift, it's not really 
happening from the shoulders.

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It's happening as we reinforce
this core connection of pelvic

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lifting up and in, 
navel down, and low ribs in.

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Alright. Inhale to lower,
slow exhale to lift.

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Inhale to lower,
slow exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Low ribs in.

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Inhale, lower.

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Exhale, lift.

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Let's keep it going.

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Navel to spine as you lift.

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Three more.

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On the third one, 
lift and hold.

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If your knees are lifted,
extend your right leg out,

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and bring it back in.

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Left leg out,
and bring it back in.

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Right leg out,
and bring it back in.

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You got this.
Last one.

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Left toes out,
and bring it back in.

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Take a rest.

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Let everything go.

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Breathe in deeply.

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And exhale completely.

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Round two.

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Let's go.
We got this.

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Interlace the fingertips,
bring them behind the head.

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Again, find your placement
of hugging those low ribs

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down and in.

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Chin to chest, and
elbows tucking in slightly.

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Shoulders relaxed.

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So before you 
even lift the feet,

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or think of lifting 
the feet, let's engage,

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lifting up through 
the pelvic floor.

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We call this 
Mula Bandha in yoga.

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Navel draws in and down.

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Uddiyana Bandha in yoga.

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And then hug the low ribs 
in to lift your shoulders up

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a little bit higher. Woo!

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Alright, option to do 
this with the feet down.

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I'll demo that this time, 
but you can always lift

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the feet back up.

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So we're gonna cross over.

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Inhale in.

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Exhale.

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Left shoulder
towards left thigh.

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Now, keep both
hips evenly on the mat.

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You're gonna really start to
feel that right oblique here.

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Breathe in.

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Hold.

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Breathe out.

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Hold. Good. Now inhale,
come through center.

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Keep the shoulders 
lifted, lifted, lifted.

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And let's take it
to the other side.

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So rather than, like, 
the bicycle crunch

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that we've done
many times before,

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we're taking the 
right shoulder

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to the top of
the left thigh.

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And we're keeping that right
hip heavy, heavy on the mat.

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Hold.

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Good. On your next inhale, 
come back to center.

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Take it to the other side.

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So crossing back and
forth now with your breath.

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Keeping the shoulders lifted.

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It's slow, it's controlled.

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And if you see the muscles 
of your belly coming up,

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see if you can maintain
that navel drawing in.

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Of course, option
to lift the knees.

00:13:53.550 --> 00:13:55.460
It's quite difficult here.

00:13:55.460 --> 00:13:58.700
As you slowly move back
and forth, again, keeping those

00:13:58.700 --> 00:14:00.270
hip points down is 
a little bit harder

00:14:00.270 --> 00:14:02.720
with the knees lifted.

00:14:02.720 --> 00:14:06.550
Alright. Let's do 
one more on each side.

00:14:06.550 --> 00:14:08.379
It doesn't have to be big.

00:14:09.889 --> 00:14:12.619
And then release, 
take a rest.

00:14:14.039 --> 00:14:15.381
Woo-wee!

00:14:21.440 --> 00:14:22.820
Alright.
Round three.

00:14:22.820 --> 00:14:25.220
Interlace the fingertips, 
bring them behind the head,

00:14:25.220 --> 00:14:27.680
find your beautiful
little neck cradle.

00:14:27.680 --> 00:14:28.470
Inhale in.

00:14:28.470 --> 00:14:30.049
Exhale, tuck the chin.

00:14:30.049 --> 00:14:31.682
Lift the head, 
the neck, the shoulders.

00:14:31.682 --> 00:14:34.380
Navel draws down.

00:14:34.380 --> 00:14:35.540
Inhale in again.

00:14:35.540 --> 00:14:38.440
Exhale to reinforce
low ribs to the mat.

00:14:38.440 --> 00:14:41.880
We're gonna lift the
knees up, shins to hover.

00:14:43.120 --> 00:14:44.960
Good.
Inhale in.

00:14:44.960 --> 00:14:47.710
On the exhale, you're gonna
create a little sound that's

00:14:47.710 --> 00:14:51.849
gonna help you maintain that
navel to spine connection

00:14:51.849 --> 00:14:53.889
as you drop the 
right toes down.

00:14:55.069 --> 00:14:56.989
Then lift them up.

00:14:56.989 --> 00:14:59.206
Breathe in.
Exhale, left foot.

00:15:00.130 --> 00:15:01.898
Lift them up.

00:15:01.898 --> 00:15:05.107
Breathe in.
Exhale, right toes down.

00:15:05.107 --> 00:15:06.347
And switch.

00:15:08.367 --> 00:15:09.937
And each time you 
make that sound,

00:15:09.937 --> 00:15:13.392
you're reinforcing the
navel down to the spine.

00:15:18.590 --> 00:15:20.780
Shoulders are relaxed.

00:15:20.780 --> 00:15:22.920
Muscles of the
neck are relaxed.

00:15:25.050 --> 00:15:27.370
Slow and with 
control is good.

00:15:30.090 --> 00:15:32.630
In these last few rounds,
let's see if we can all lift

00:15:32.630 --> 00:15:34.080
a little bit higher.

00:15:38.660 --> 00:15:40.789
One more to each side.

00:15:44.359 --> 00:15:46.159
And release.

00:15:46.159 --> 00:15:49.349
Oh man, so my new 
obsession, of course,

00:15:49.349 --> 00:15:51.899
has been this 
deep core work,

00:15:51.899 --> 00:15:55.670
and it is so cool

00:15:55.670 --> 00:15:59.260
because it requires 
such an incredible

00:15:59.260 --> 00:16:01.539
amount of your attention 
that I just think is

00:16:01.539 --> 00:16:03.854
so, so wonderful,

00:16:05.579 --> 00:16:07.199
and can be challenging.

00:16:07.199 --> 00:16:08.200
Okay, guess what?

00:16:08.200 --> 00:16:10.519
This is the last round.

00:16:10.519 --> 00:16:11.519
Woo!

00:16:11.519 --> 00:16:12.399
Confetti!

00:16:12.399 --> 00:16:14.060
You're gonna bring
the hands underneath

00:16:14.060 --> 00:16:15.910
the sacrum this time,

00:16:17.140 --> 00:16:19.560
and legs up
towards the sky.

00:16:19.560 --> 00:16:22.800
So I've worked long and hard
to straighten these legs here.

00:16:22.800 --> 00:16:25.600
These hammies (chuckles)
always seem to shrink.

00:16:26.569 --> 00:16:29.439
So if your knees are 
bent here, that's all good.

00:16:29.439 --> 00:16:32.069
No need to force or press

00:16:32.069 --> 00:16:34.980
to create a straight
leg shape.

00:16:34.980 --> 00:16:37.000
Just feel it out.

00:16:37.000 --> 00:16:39.430
So to start, we're gonna
flex the feet as if you were

00:16:39.430 --> 00:16:42.720
holding a yoga block 
on your feet

00:16:42.720 --> 00:16:45.379
or kind of pressing 
into a wall.

00:16:45.379 --> 00:16:46.550
And you're gonna inhale in,

00:16:46.550 --> 00:16:47.400
and if this is 
hurting your hands,

00:16:47.400 --> 00:16:49.760
you can just bring your 
hands right by your bum

00:16:49.760 --> 00:16:51.059
onto the earth.

00:16:51.059 --> 00:16:53.399
Then you're gonna inhale in,
exhale, navel draws down

00:16:53.399 --> 00:16:56.599
again, and we're just going to
lift the soles of the feet up.

00:16:57.009 --> 00:17:01.089
Up, up, up, up,

00:17:01.089 --> 00:17:01.879
shoulders relaxed.

00:17:01.879 --> 00:17:05.328
Up, up, hug those
low ribs into your body.

00:17:05.328 --> 00:17:08.538
Up, up, up,

00:17:08.538 --> 00:17:12.389
up, up, up,
pressing in the palms.

00:17:12.389 --> 00:17:14.320
Very small movement.

00:17:14.320 --> 00:17:16.839
Up, up, up.

00:17:16.839 --> 00:17:20.121
So we're not just moving from
the legs, we're really keeping

00:17:20.121 --> 00:17:23.621
that active engagement
in the core for five.

00:17:23.621 --> 00:17:24.729
You got this.

00:17:24.729 --> 00:17:28.599
Four, three,

00:17:28.599 --> 00:17:30.779
two, and one.

00:17:30.779 --> 00:17:32.198
Beautiful.
Stay here.

00:17:32.198 --> 00:17:34.959
We're gonna scissor the legs,
point the toes now.

00:17:34.959 --> 00:17:37.079
Right leg drops down.

00:17:37.079 --> 00:17:38.628
It comes up.
Left leg drops down.

00:17:38.628 --> 00:17:40.068
And we alternate.

00:17:40.068 --> 00:17:42.008
If it's starting to get
fussy in the low back,

00:17:42.008 --> 00:17:44.390
just keep this 
scissor really small.

00:17:47.600 --> 00:17:49.100
It's slow and controlled,

00:17:49.100 --> 00:17:51.280
but maybe it is small 
and controlled.

00:17:51.280 --> 00:17:54.159
And maybe if we're feeling
any tightness in the hips,

00:17:54.159 --> 00:17:56.939
we start to just give
it a little turnout.

00:17:59.109 --> 00:18:02.609
Little Pilates inspo here.

00:18:04.359 --> 00:18:05.140
Alright.

00:18:05.140 --> 00:18:07.970
And then last bit of this round
is you can stay exactly where

00:18:07.970 --> 00:18:10.969
you are here, or we can
lift the head, the neck,

00:18:10.969 --> 00:18:13.919
the shoulders, 
palms up towards the sky,

00:18:13.919 --> 00:18:16.229
and continue here at 
the scissors lifted for

00:18:16.229 --> 00:18:20.659
ten, nine,

00:18:20.659 --> 00:18:23.689
eight, seven.

00:18:23.689 --> 00:18:25.729
Slow ten. (chuckles)

00:18:25.729 --> 00:18:29.498
Six, five,

00:18:29.498 --> 00:18:31.510
four, three.

00:18:31.510 --> 00:18:33.308
You got it. Stick with it,
lift it a little higher.

00:18:33.308 --> 00:18:35.930
Two, and one.

00:18:35.930 --> 00:18:38.130
Hug the knees 
into the chest.

00:18:38.130 --> 00:18:40.329
Give it a good squeeze.

00:18:41.379 --> 00:18:43.119
Take a deep breath in.

00:18:43.119 --> 00:18:44.970
I can smell those
lilies on the table.

00:18:44.970 --> 00:18:45.960
It’s so nice.

00:18:45.960 --> 00:18:50.060
And then exhale,
let it go.

00:18:50.980 --> 00:18:52.479
We're gonna do a 
little twist here,

00:18:52.479 --> 00:18:54.530
so just bring the 
arms to the side.

00:18:54.530 --> 00:18:55.270
Any side.

00:18:55.270 --> 00:18:57.580
Hug the knees 
into the chest.

00:18:57.580 --> 00:18:59.639
Twist to one side.

00:19:01.899 --> 00:19:04.309
And then the other.

00:19:15.949 --> 00:19:18.409
And then we'll come 
back to center,

00:19:18.409 --> 00:19:20.239
and just bring the soles 
of the feet together.

00:19:20.239 --> 00:19:21.659
Knees wide.

00:19:22.629 --> 00:19:24.169
Maybe bring the
hands to the belly.

00:19:24.169 --> 00:19:26.380
Take a deep breath in.

00:19:27.960 --> 00:19:30.400
And a long breath out.

00:19:31.960 --> 00:19:35.081
And on this next inhale,

00:19:35.081 --> 00:19:36.921
really fill the belly.

00:19:36.921 --> 00:19:38.770
Stretch.

00:19:38.770 --> 00:19:39.660
And soften.

00:19:39.660 --> 00:19:41.651
Exhale.

00:19:41.651 --> 00:19:43.040
Let it go.

00:19:43.670 --> 00:19:46.863
Good. Now bring the hands 
to the outer edges of the legs.

00:19:46.863 --> 00:19:49.543
We're gonna come into Happy
Baby, so grab the outer edges

00:19:49.543 --> 00:19:52.010
of the feet or
the inner arches.

00:19:52.010 --> 00:19:54.519
Kicking the soles of the
feet up towards the sky

00:19:54.519 --> 00:19:55.629
for a breath or two.

00:19:55.629 --> 00:19:59.640
You can find some soft, 
easy movement here.

00:20:09.900 --> 00:20:12.580
And then release 
one foot down.

00:20:12.580 --> 00:20:14.540
And send one foot up
towards the sky

00:20:14.540 --> 00:20:16.510
for a hamstring stretch.

00:20:16.510 --> 00:20:20.509
You can keep this foundation 
leg bent, or you can straighten

00:20:20.509 --> 00:20:22.990
it for a little bit of 
a deeper stretch.

00:20:27.670 --> 00:20:29.390
Breathe.

00:20:30.110 --> 00:20:32.600
And then slowly switch

00:20:34.380 --> 00:20:36.340
to the other side.

00:20:48.649 --> 00:20:50.180
Great. And then both feet down,

00:20:50.180 --> 00:20:51.960
we're just 
gonna windshield wiper

00:20:51.960 --> 00:20:55.050
the legs a little one way.

00:20:55.050 --> 00:20:56.240
And then the other.

00:20:56.240 --> 00:20:58.979
You can start to close 
your eyes a bit here.

00:20:58.979 --> 00:21:00.889
Soften your gaze.

00:21:03.400 --> 00:21:05.060
And then we'll keep
the left foot down,

00:21:05.060 --> 00:21:06.200
kick the right foot up

00:21:06.200 --> 00:21:09.389
for a little figure four,
a little Reclined Pigeon.

00:21:09.389 --> 00:21:12.590
So you'll thread the needle
here, interlace the fingertips

00:21:12.590 --> 00:21:16.130
behind your left hamstring,

00:21:16.130 --> 00:21:17.670
your left thigh.

00:21:17.670 --> 00:21:20.119
And then squeeze the
legs up towards your chest.

00:21:20.119 --> 00:21:21.570
Breathe.

00:21:29.420 --> 00:21:32.000
And when you're ready, 
release and switch.

00:21:32.000 --> 00:21:33.610
Second side.

00:21:35.330 --> 00:21:38.649
Listening to the
sound of your breath here.

00:21:38.649 --> 00:21:40.620
Noticing how you feel.

00:21:48.380 --> 00:21:51.480
And then release both feet.

00:21:51.480 --> 00:21:53.830
We're gonna extend 
the legs out long.

00:21:53.830 --> 00:21:55.539
Inhale, full body stretch.

00:21:55.539 --> 00:21:58.720
Send the fingertips all
the way up and overhead.

00:21:58.720 --> 00:22:02.559
Exhale, you're gonna send the
fingertips up towards the sky.

00:22:02.559 --> 00:22:03.680
Navel draws down.

00:22:03.680 --> 00:22:06.369
And we're gonna 
do a slow roll up,

00:22:09.149 --> 00:22:11.049
fingertips towards the toes.

00:22:11.049 --> 00:22:12.509
So if you need to
use your hands, you can.

00:22:12.509 --> 00:22:15.700
Otherwise we're gonna roll up
all the way through seated

00:22:15.700 --> 00:22:19.220
and into a Forward Fold 
with bent knees.

00:22:19.220 --> 00:22:20.949
Again, use those
hands if you need to.

00:22:20.949 --> 00:22:21.989
And then maybe 
there's one day

00:22:21.989 --> 00:22:23.879
where you're doing 
this practice, and

00:22:23.879 --> 00:22:26.569
you notice a different 
sensation in the core.

00:22:28.409 --> 00:22:32.260
So it does take some time,
awareness, and conditioning.

00:22:33.140 --> 00:22:33.969
But you got this.

00:22:33.969 --> 00:22:38.010
I love that we're all here,
showing up to build strength

00:22:38.010 --> 00:22:40.409
from the inside out.

00:22:40.409 --> 00:22:41.939
Feel a nice stretch
in the back here.

00:22:41.939 --> 00:22:43.197
Breathe in.

00:22:44.859 --> 00:22:46.889
And long breath out.

00:22:49.089 --> 00:22:52.250
Alright. Set yourself up 
for a final resting posture.

00:22:52.250 --> 00:22:53.850
I'm gonna grab 
my bolster here.

00:22:54.390 --> 00:22:56.460
Although it looks like
Benji's maybe using it.

00:22:56.460 --> 00:22:57.680
Okay, no.

00:22:57.680 --> 00:22:59.460
You can use a
blanket or a towel.

00:22:59.460 --> 00:23:01.299
Maybe you don't 
need anything at all, nada,

00:23:01.299 --> 00:23:04.599
you just start to 
find your Shavasana

00:23:06.409 --> 00:23:08.199
by coming back 
down to the ground

00:23:08.199 --> 00:23:11.909
and spreading your 
feet as wide as the mat,

00:23:11.909 --> 00:23:15.169
your arms, same, 
nice and spacious.

00:23:17.099 --> 00:23:20.009
When you get there,
take a deep breath in.

00:23:20.009 --> 00:23:20.840
When you're all set up.

00:23:20.840 --> 00:23:24.860
And as you exhale, just see
how fast you can surrender.

00:23:26.420 --> 00:23:30.099
Letting go of all the 
weight in the body,

00:23:30.099 --> 00:23:32.610
just surrendering 
it to the earth.

00:23:33.650 --> 00:23:35.460
Close your eyes.

00:23:38.630 --> 00:23:41.810
And then allow your 
breath to just flow

00:23:41.810 --> 00:23:44.330
nice and easy, naturally.

00:23:51.090 --> 00:23:53.609
Take a moment here to rest.

00:23:56.119 --> 00:24:00.370
Relaxing through the feet.

00:24:03.390 --> 00:24:05.560
The ankles.

00:24:08.070 --> 00:24:12.100
Letting go through
the calves and the shins.

00:24:15.379 --> 00:24:18.299
The knees, and the
backs of the knees.

00:24:22.539 --> 00:24:24.919
The thighs, 
the hamstrings,

00:24:24.919 --> 00:24:28.039
the quadriceps, 
the femur bones.

00:24:28.039 --> 00:24:29.440
All the way to the hips.

00:24:29.440 --> 00:24:31.299
Let your hips be heavy.

00:24:33.370 --> 00:24:37.000
Let the bowl of the pelvis be
soft, so we're not gripping

00:24:37.000 --> 00:24:39.840
or holding anywhere around 
the hips of the pelvis here,

00:24:39.840 --> 00:24:41.379
but softening.

00:24:44.050 --> 00:24:46.640
And relaxing through the belly.

00:24:48.040 --> 00:24:49.369
At last.

00:24:52.360 --> 00:24:56.680
Relaxing through the 
mid back, the ribcage.

00:25:01.589 --> 00:25:06.259
And through the sternum,
the chest, and the upper back.

00:25:08.659 --> 00:25:12.079
Make sure you're not gripping
or holding in the shoulders.

00:25:12.079 --> 00:25:14.140
Relax your shoulders.

00:25:15.340 --> 00:25:18.910
The arms, the wrists,

00:25:20.910 --> 00:25:23.643
and the whole 
hand softening.

00:25:24.755 --> 00:25:26.135
Heavy.

00:25:30.350 --> 00:25:34.010
Part the lips, soften through
the jaw to relax the muscles

00:25:34.010 --> 00:25:38.002
of the neck 
and the face.

00:25:42.590 --> 00:25:46.300
And finally, allow your head
to be heavy in the earth,

00:25:46.300 --> 00:25:48.395
taking

00:25:48.395 --> 00:25:51.850
a breath or two 
here to just be,

00:25:51.850 --> 00:25:54.812
to allow the brain 
and the body

00:25:55.960 --> 00:25:59.970
to receive the
restorative benefit

00:25:59.970 --> 00:26:02.879
of this practice as well.

00:26:22.140 --> 00:26:24.430
Great, then as you're ready,

00:26:25.640 --> 00:26:27.289
you can keep the
eyes closed here.

00:26:27.289 --> 00:26:30.839
We're just gonna slowly
rock the head a little

00:26:30.839 --> 00:26:34.059
side to side, 
ear to ear,

00:26:34.059 --> 00:26:36.379
gaining a little stretch 
in the neck,

00:26:37.109 --> 00:26:39.619
and a little massage
on the back of the head.

00:26:42.389 --> 00:26:45.060
Start to gently
deepen your breath.

00:26:45.060 --> 00:26:48.160
You can start to open the eyes 
as you bring some movement

00:26:48.160 --> 00:26:51.640
back to the body, 
fingers, toes.

00:26:54.110 --> 00:26:57.379
Maybe take one more
big full body stretch.

00:26:59.950 --> 00:27:04.080
Thank you so much for 
joining me on the mat today,

00:27:04.080 --> 00:27:05.539
and every other day.

00:27:05.539 --> 00:27:08.659
I hope to see you again soon,
maybe tomorrow.

00:27:08.659 --> 00:27:10.640
Let's bring the palms 
together in prayer.

00:27:10.640 --> 00:27:13.720
Thumbs right up to that third
eye to the forehead today.

00:27:13.720 --> 00:27:16.759
Just take a deep breath
in to close the practice.

00:27:16.759 --> 00:27:20.360
Give thanks for this
time with yourself,

00:27:20.360 --> 00:27:21.955
caring for yourself.

00:27:23.120 --> 00:27:24.980
And exhale.

00:27:24.980 --> 00:27:25.770
Thanks, everyone.

00:27:25.770 --> 00:27:27.171
Take good care.

00:27:29.404 --> 00:27:34.666
(upbeat music)