WEBVTT

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hello my friends welcome to 30 days of

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yoga with Adriene I'm Adriene and its

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day 22 let's get started okay so today

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we're going to begin on all fours and

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I'm going to drop my elbows where my

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hands are underneath the shoulders I'm

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going to keep them in line with my

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shoulders so they're gonna want to come

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out or sometimes I go in and same thing

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with the wrists I have to railroad

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tracks here you with me and then I'm

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gonna walk my knees back in a straight

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line melting my heart back bringing my

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forehead to the earth or I can even grab

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a blanket or a block and just bring the

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earth up to me here so I'm gonna stay

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here for a couple breaths tuning in

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settling into my practice for today with

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a nice heart opener with the support of

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my mat of the earth shoulders stretching

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[Music]

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pelvis tilting up towards the sky

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it's notice what's going on with your

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toes if they've come in or go out see if

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you can keep a nice awareness through

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the fingertips and toes then once you

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feel like you got the the posture close

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your eyes and bring your awareness to

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the breath

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heart to earth pose on a hot that

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awesome really beautiful posture and

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I'll take one more deep breath in here

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and use my exhale to transition up and

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out so drawing the navel in so really

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connecting to my abdominals as I make

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this transition all the way back up I'm

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gonna walk the knees in walk the palms

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underneath the shoulders and take a

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little cat-cow

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so tilting the pelvis finding what feels

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good here you know what to do so you can

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close your eyes draw your attention

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inward and keep focusing on the rest

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might send the hips a little left to

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right

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then we'll curl the toes under walk the

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palms out just a hair and send it up

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downward facing dog pedal it out here

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keep the knees soft stretch it up maybe

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move in a way that will create space and

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link in the side body while still

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focusing on melting the heart back just

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like we did in our heart to earth pose

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check in with the feet find nice long

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breaths in and out

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then soft knees as we go for a nice slow

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walk up towards the front take your time

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together we'll land and forward fold

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grab the elbows Rock a little side to

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side then release the arms and inhale

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halfway lift palms come to the tops of

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the thighs here as we pull the elbows

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back and we connect to that beautiful

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line that done the Sanskrit for stick or

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staff crown of the head to the tip of

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the tailbone and then on your exhale

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slide it down nice and slow it will roll

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it up nice and easy

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loop the shoulders find that beautiful

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lift in the sternum or the heart and we

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come into Mountain Pose

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find your breath now if we can be

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hip-width apart here we're going to

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stand for just a little bit we're gonna

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work on synchronizing the movement to

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the breath and the breath to the

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movement also just bringing a little

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energy to our day in a nice and easy way

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so here we go I inhale send the

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fingertips out left to right take up

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space where not doesn't like really

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embodying a nice presence here with the

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brows as we inhale reach it up exhale

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float it down keep the heart lifted

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inhale reach it up like you're making a

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big snow angel and exhale float it down

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now really see you can go off my rhythm

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here and take to your own rhythm see if

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you can really match the breath to the

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movement and movement to the breath let

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the breath be the fuel for the movement

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inhaling as you rise up exhaling

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floating it down

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when you get bored of that ask yourself

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what you're doing with your neck you

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might track your fingertips with your

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nose all the way up and all the way down

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keep it going

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now when you get bored of that you can

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add a toe lift or a heel lift coming on

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to the toe excuse me as you inhale

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keep it going explore

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and wherever you are we're gonna do one

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more full breath awesome

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interlace the fingertips now behind you

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might walk the feet together or you can

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keep them hip-width apart whenever it

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feels most yummy and we'll draw the

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knuckles down in a way opening up

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through the chest lengthen the tailbone

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down breathe deep as you draw the

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knuckles out and away inhale in Bend the

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knees on your exhale float it down

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fingertips knuckles gonna go up and

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overhead

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don't press or force it just let gravity

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do the work here softening the neck

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breathe inhale in on an exhale with

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control release the arms fingertips

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release to the mat inhale halfway lift

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your version so palms on the thighs

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shins you keep those fingertips on the

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mat and then exhale we fold awesome my

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friends step or hop it back to plank

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don't panic top of a push-up we're gonna

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bend the elbows lower down halfway then

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inhale lift up two more just like that

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you can lower the knees then the elbows

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pull back chaturanga push-ups and then

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press up only one more you got this keep

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the gaze forward here pull the elbows

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back and then press up awesome send it

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to downward facing dog

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crew deep breath in warming up the body

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as you take a long cleansing breath out

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drop the left leg excuse me drop the

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left heel mm-hmm I went into my satanic

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voice there sorry

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chop the left heel inhale lift the right

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leg high and step it up into your

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runners lunge nice low lunge breathe

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deep here loop the shoulders inhale make

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sure that front knee is stacked over the

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front ankle as you let your heart shine

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forward and we'll plant the palms slide

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the right toes back and again we repeat

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pulling the elbows back three chaturanga

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push-ups one looking

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for I'm lowering my knees here you can

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too you can cross the ankles too here we

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do - oh yeah strengthening the arms

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preparing for tomorrow's practice and

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pulling back awesome you can take a rest

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here and extended Child's Pose or go

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straight to downward facing dog

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deep breath in and deep breath out let's

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send the sit bones up meet our friends

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and downward facing dog and again deep

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breath in and deep breath out this time

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drop the right heel inhale lift the left

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leg high and on your exhale send it up

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into your runners lunge

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breathe stretch the legs find your

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alignment and open your heart towards

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the front of the room the front of your

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mat breathe deep awesome this time rock

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the back foot up to meet the front

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forward fold maybe grabbing the legs

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here maybe bending the knees as

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generously as you need to and then on

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your next breath inhale halfway lift

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find that extension and then on your

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exhale slide it down send the fingertips

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left to right maybe back a bit as we

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open the chest and shoulders we rise all

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the way up full body stretch and exhale

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hands to the heart

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great inhale reach the fingertips up

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overhead exhale diving forward enjoy

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this move

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notice how my knees are always soft

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buoyant inhale even here not walking

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halfway lift and exhale really plant the

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palms step or hop it back to plank

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you can skip these chaturanga push-ups

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here or you can lower the knees or keep

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them lifted to tend the gaze forward and

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three more this is the last three so you

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can do it one two pressing into all ten

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knuckles and three great this time after

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three we're going to lower all the way

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down to the belly walk the fingertips

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off the mat pull the elbows up you miss

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me and then we'll press into our

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foundation to inhale lift up baby Cobra

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no need to come here right away what

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will work we'll work on this so it took

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me a long time to find that space so you

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might just be here pressing into the

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favorite wherever you are take one more

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breath in inflate and then exhale to

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melt it down awesome palms come

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underneath the shoulders we curl the

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toes under two options you can come to

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all fours then slide it up down dog for

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more strength building press up to that

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top of a push-up and then send it to

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downward facing dog

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deep breath in and long exhale out great

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and both knees find a little buoyancy

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and let's just for fun play with this

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hop or this float up towards the front

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connect to that mula bandha and that

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booty on Abunda that upward current of

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energy through the pelvic floor and that

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navel to spine connect as you inhale

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look forward exhale float to the top

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inhale halfway lift and exhale bow

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inhale reach all the way up palms kists

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overhead and exhale down to the heart

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maybe take a second to work out any

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kinks in the neck and the shoulders and

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reconnect to your breath the

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we'll come back to Center find those

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soft knees and inhale reach it up

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fingertips kiss up overhead follow your

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breath all the way down inhale halfway

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lift and exhale soften and release back

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down

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awesome plant the palms get the dog hair

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off of your mat excuse me and then we'll

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step the toes back come into our plane

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and shift our weight forward slowly

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lower all the way down on the belly or

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inhale chaturanga to updog so we're

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either here we're here an up dog and

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then together we'll send the sit bones

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up and back downward facing mat drop the

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left heel inhale slide the right leg up

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high take a second here to square the

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hips press into both palms evenly then

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we'll send the right leg all the way up

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by squeezing the right knee up in

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through the course so just a little

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Court check-in as we make this

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transition oh great then I'm going to

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pivot on the back foot keep that front

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knee bent and spiral all the way up into

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veer Vajrasana to pull the pinkies back

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find your footing

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we'll just explore the legs here nice

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and strong top of the left thigh spirals

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out top with the right things spirals

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out pulls back excuse me

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top of the right thigh spirals out top

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of the left thigh spirals in excuse me

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and we sink in deep find your breath

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then today we're gonna strain that front

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leg as we send the right fingertips

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forward up and back so often we practice

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this with the the front knee bent today

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we're gonna straighten both legs

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find lengthen the right side body and

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then tilt all the way forward into your

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triangle and careful not to place any

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pressure on that right knee draw the

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shoulders away we may be here maybe here

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here here breathing into the left side

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body open your heart draw your right

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shoulder under and then we'll soften

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through that right knee come back to

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warrior two

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great slowly drop the left fingertips

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down to come up we come into high lunge

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for one full strong buoyant breath and

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then on an exhale cascade it all down

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plant the palms slide the right toes

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back if you ever want to sneak in those

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three chaturanga push-ups here you can

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just to add more otherwise we'll slowly

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lower all the way onto the belly and

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again take the fingertips off the mat

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lift the elbows up press into your

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foundation strong and inhale we lift up

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open your heart

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maybe you press up a little bit higher

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this time finding what feels good

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using the exhale to release and we make

00:15:30.880 --> 00:15:34.090
our transition back up to down dog you

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can come to all fours or come to that

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top of a push-up and send it back nice

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work my friends let's do the same thing

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on the other side dropping the right

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heel sliding the left leg up square

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those hips press into both palms evenly

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then connect to your core as you make

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this transition squeezing your left knee

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all the way in and up through into your

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lunge tape it on the back foot keep that

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front knee bent as we open all the way

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up into our warrior two on the other

00:16:01.930 --> 00:16:03.940
side so I have a really strong

00:16:03.940 --> 00:16:05.320
connection to the outer edge of that

00:16:05.320 --> 00:16:07.540
back foot I'm tucking the pelvis finding

00:16:07.540 --> 00:16:09.880
that sit bone to heel connection here

00:16:09.880 --> 00:16:13.000
and then there is a bit of confusion

00:16:13.000 --> 00:16:14.980
about this back leg so I want to open I

00:16:14.980 --> 00:16:16.930
want to spiral the inner thigh towards

00:16:16.930 --> 00:16:18.790
the back edge of the mat but I also want

00:16:18.790 --> 00:16:20.440
to stay rooted in the outer edge of my

00:16:20.440 --> 00:16:22.090
back foot that's what's really gonna

00:16:22.090 --> 00:16:24.310
engage this puppy pulling the left hip

00:16:24.310 --> 00:16:26.350
crease back here make sure you can see

00:16:26.350 --> 00:16:29.650
your front big toe breathe here warrior

00:16:29.650 --> 00:16:38.980
two lifting up and out of your torso

00:16:38.980 --> 00:16:41.410
creating space between each vertebra

00:16:41.410 --> 00:16:43.900
nice and strong and then we'll

00:16:43.900 --> 00:16:45.310
straighten through that front leg and

00:16:45.310 --> 00:16:50.230
tilt it forward up and back so careful

00:16:50.230 --> 00:16:52.690
not to crunch here nice and easy focus

00:16:52.690 --> 00:16:54.339
on breathing into the left side body

00:16:54.339 --> 00:16:56.020
want to keep this nice and open as we

00:16:56.020 --> 00:16:58.450
head into our triangle inhale in here

00:16:58.450 --> 00:17:00.670
and exhale

00:17:00.670 --> 00:17:02.950
keep this length open as you send the

00:17:02.950 --> 00:17:06.309
sit bones the hip points back and we

00:17:06.309 --> 00:17:11.650
tilt over trikonasana breathe strong

00:17:11.650 --> 00:17:14.439
back leg strong legs draw your left

00:17:14.439 --> 00:17:16.809
shoulder underneath your right open your

00:17:16.809 --> 00:17:18.189
heart up towards the sky take a deep

00:17:18.189 --> 00:17:21.459
breath in and then we'll soften through

00:17:21.459 --> 00:17:23.020
that front knee come back to your

00:17:23.020 --> 00:17:27.609
warrior two deep breath in and then

00:17:27.609 --> 00:17:29.350
dropping the right fingertips down to

00:17:29.350 --> 00:17:31.660
come up we pivot on that back foot super

00:17:31.660 --> 00:17:33.190
strong legs here as we hug everything

00:17:33.190 --> 00:17:35.380
into the midline we take one full

00:17:35.380 --> 00:17:37.330
buoyant breath here in high lunge

00:17:37.330 --> 00:17:41.190
breathe deep and then exhale cascading

00:17:41.190 --> 00:17:44.500
it down awesome rock the back foot up to

00:17:44.500 --> 00:17:47.320
meet the front forward fold and we're

00:17:47.320 --> 00:17:49.030
going to take three to five breaths here

00:17:49.030 --> 00:17:50.830
so you can widen the feet a little bit

00:17:50.830 --> 00:17:53.470
just letting gravity do the work really

00:17:53.470 --> 00:18:03.490
great for the nervous system here just

00:18:03.490 --> 00:18:07.630
letting it all hang letting go of any

00:18:07.630 --> 00:18:13.559
stress any tension choosing to just

00:18:13.559 --> 00:18:17.400
release that which is not serving you

00:18:17.400 --> 00:18:22.210
detach from that crap you don't even

00:18:22.210 --> 00:18:24.340
have to ideate just say I choose to let

00:18:24.340 --> 00:18:35.470
go it's funny I said I choose to let go

00:18:35.470 --> 00:18:37.150
then I took a breath in and I just felt

00:18:37.150 --> 00:18:40.080
something in my upper back body go

00:18:40.080 --> 00:18:48.220
really gentle release hmmm so nice and

00:18:48.220 --> 00:18:49.929
slow so we avoid a little head rush here

00:18:49.929 --> 00:18:51.669
we're gonna slide up to that flat back

00:18:51.669 --> 00:18:55.570
position nice and slow and then exhale

00:18:55.570 --> 00:18:58.390
release and then same thing connect all

00:18:58.390 --> 00:19:00.850
four corners of your feet and nice and

00:19:00.850 --> 00:19:03.340
slow we'll send the fingertips left to

00:19:03.340 --> 00:19:07.950
right to come up oh yeah

00:19:07.950 --> 00:19:13.149
inhale in and exhale beautiful

00:19:13.149 --> 00:19:17.919
a dress fact isn't hmm

00:19:17.919 --> 00:19:19.839
all right last time through we got this

00:19:19.839 --> 00:19:23.229
ready soft knees inhale reach it up the

00:19:23.229 --> 00:19:28.139
full breath exhale down you go

00:19:28.139 --> 00:19:30.729
stretch it out love your body enjoy this

00:19:30.729 --> 00:19:34.139
moment inhale halfway lift exhale

00:19:34.139 --> 00:19:38.229
connecting as we release down great walk

00:19:38.229 --> 00:19:40.629
the feet in together plant the palms

00:19:40.629 --> 00:19:42.580
step or hop it back to plank

00:19:42.580 --> 00:19:43.960
again you can insert those three

00:19:43.960 --> 00:19:45.219
push-ups here if you want more fire

00:19:45.219 --> 00:19:47.139
otherwise we'll just slowly lower all

00:19:47.139 --> 00:19:48.249
the way onto the bellies

00:19:48.249 --> 00:19:50.289
fingertips come off the mat we press

00:19:50.289 --> 00:19:52.989
another foundation elbows lift up and we

00:19:52.989 --> 00:19:55.330
inhale roll up through the spine maybe a

00:19:55.330 --> 00:20:00.309
little bit higher this time and use that

00:20:00.309 --> 00:20:04.450
exhale to fall back moving with the

00:20:04.450 --> 00:20:06.820
breath plant the palms come to all fours

00:20:06.820 --> 00:20:09.609
or push up to plank and we'll send it

00:20:09.609 --> 00:20:11.080
back downward facing dog

00:20:11.080 --> 00:20:13.419
drop the left heel inhale slide the

00:20:13.419 --> 00:20:14.469
right leg up high

00:20:14.469 --> 00:20:17.349
bend that right knee hug it into Center

00:20:17.349 --> 00:20:21.339
and step it up into your lunge welcome

00:20:21.339 --> 00:20:23.379
that heat that tapas if you're

00:20:23.379 --> 00:20:24.820
struggling to keep up just moving your

00:20:24.820 --> 00:20:26.739
own pace you're all good my friend

00:20:26.739 --> 00:20:30.190
give it on the back foot and ennio open

00:20:30.190 --> 00:20:32.399
up warrior two

00:20:32.399 --> 00:20:36.999
so moving with the breath here finding

00:20:36.999 --> 00:20:40.690
that synchronicity we have nice strong

00:20:40.690 --> 00:20:42.489
legs here I'm going to inhale straighten

00:20:42.489 --> 00:20:44.259
the front leg this time both palms are

00:20:44.259 --> 00:20:46.089
going to come up palms either kiss

00:20:46.089 --> 00:20:47.379
together or if you're feeling a little

00:20:47.379 --> 00:20:49.179
too tight in the shoulders you can just

00:20:49.179 --> 00:20:50.979
bring them up here or fingertips

00:20:50.979 --> 00:20:53.289
together inhale pull the thumbs back

00:20:53.289 --> 00:20:56.139
breathe in exhale send your gaze past

00:20:56.139 --> 00:20:58.570
your right fingertips sink deep or your

00:20:58.570 --> 00:21:01.479
- here we go inhale lengthen tailbone

00:21:01.479 --> 00:21:02.859
down straighten the front leg

00:21:02.859 --> 00:21:05.019
reach it up arms are going to get tired

00:21:05.019 --> 00:21:06.099
here especially if you're new to the

00:21:06.099 --> 00:21:07.809
practice stick with it great for

00:21:07.809 --> 00:21:09.669
circulation you got it you totally have

00:21:09.669 --> 00:21:14.140
this on an exhale warrior two

00:21:14.140 --> 00:21:17.350
maybe sinking a little deeper inhale

00:21:17.350 --> 00:21:20.190
pressing your feet

00:21:20.190 --> 00:21:23.440
exhale connecting your focus with the

00:21:23.440 --> 00:21:29.190
breath and the movement inhale rise up

00:21:29.190 --> 00:21:36.750
and exhale warrior two inhale rise up

00:21:36.750 --> 00:21:41.019
this time exhale warrior two and we're

00:21:41.019 --> 00:21:42.610
gonna switch through Center and take it

00:21:42.610 --> 00:21:44.470
to the other side so hands can come to

00:21:44.470 --> 00:21:46.480
the waistline for a rest and then I'm

00:21:46.480 --> 00:21:48.549
going to straighten that leg turn the

00:21:48.549 --> 00:21:50.769
right toes in and the same thing as

00:21:50.769 --> 00:21:52.299
yesterday just move to the other side

00:21:52.299 --> 00:21:54.389
from here so turning left toes out

00:21:54.389 --> 00:21:57.340
finding my footing first so really find

00:21:57.340 --> 00:21:59.320
that foundation make sure you can see

00:21:59.320 --> 00:22:04.059
your front big toe mm-hmm and then

00:22:04.059 --> 00:22:05.380
whenever you're ready you can move with

00:22:05.380 --> 00:22:06.669
me or you can move on your own time

00:22:06.669 --> 00:22:09.159
coming into your warrior two really

00:22:09.159 --> 00:22:11.380
strong pose from the ground up here

00:22:11.380 --> 00:22:14.740
strong legs and then we'll move into a

00:22:14.740 --> 00:22:16.149
little flow with the breath inhaling

00:22:16.149 --> 00:22:18.700
straightening the front leg sending the

00:22:18.700 --> 00:22:21.130
fingertips up the focus the nose can

00:22:21.130 --> 00:22:24.330
follow to kind of integrate the neck

00:22:24.330 --> 00:22:26.529
take a deep breath in and on an exhale

00:22:26.529 --> 00:22:29.610
move back into warrior two

00:22:29.610 --> 00:22:34.590
try not to rush this inhale reaching up

00:22:34.769 --> 00:22:44.919
and exhale Fira two inhale stay

00:22:44.919 --> 00:22:46.990
connected from the base of the pelvis

00:22:46.990 --> 00:22:49.120
the coccyx all the way up through the

00:22:49.120 --> 00:22:51.600
crown of the head

00:23:01.769 --> 00:23:11.799
take up space I will do one more

00:23:11.799 --> 00:23:17.079
inhaling reaching up and exhale to that

00:23:17.079 --> 00:23:22.209
warrior two awesome bring the hands for

00:23:22.209 --> 00:23:24.429
the waistline for arrests and we'll

00:23:24.429 --> 00:23:26.859
straighten that front leg turn the toes

00:23:26.859 --> 00:23:28.479
in and just once again draw them in

00:23:28.479 --> 00:23:30.219
there's a little bit wider than shoulder

00:23:30.219 --> 00:23:32.979
width apart turn the two big toes in

00:23:32.979 --> 00:23:34.719
inhale lift your heart kind of a

00:23:34.719 --> 00:23:37.029
superhero pose here keep the heart open

00:23:37.029 --> 00:23:39.969
as you melt forward just halfway flat

00:23:39.969 --> 00:23:43.239
back release the right fingertips down

00:23:43.239 --> 00:23:45.789
and inhale open up through the left wing

00:23:45.789 --> 00:23:47.950
here adjust your stances needed maybe

00:23:47.950 --> 00:23:49.809
the palm comes to the earth maybe you

00:23:49.809 --> 00:23:51.759
stay fingertips here or you bring that

00:23:51.759 --> 00:23:54.849
block up so here we are inhale open up

00:23:54.849 --> 00:23:59.440
through the left arm and exhale release

00:23:59.440 --> 00:24:01.839
to Center take it to the right same

00:24:01.839 --> 00:24:03.279
thing don't collapse into the shoulders

00:24:03.279 --> 00:24:07.779
nice and open breathe deep strong legs

00:24:07.779 --> 00:24:10.089
draw energy up from the arches of the

00:24:10.089 --> 00:24:13.779
feet here and we come back through

00:24:13.779 --> 00:24:15.609
Center and one more time on each side

00:24:15.609 --> 00:24:16.989
this time you might take a little bind

00:24:16.989 --> 00:24:19.389
bringing the fingertips to the top of

00:24:19.389 --> 00:24:25.690
that right thigh and releasing back to

00:24:25.690 --> 00:24:30.029
Center and one more time to the right

00:24:32.940 --> 00:24:37.479
stay connected to your feet here and

00:24:37.479 --> 00:24:40.269
then we'll exhale come back okay from

00:24:40.269 --> 00:24:41.709
here we're gonna heel-toe heel-toe the

00:24:41.709 --> 00:24:46.779
feet all the way together come into your

00:24:46.779 --> 00:24:49.139
forward fold

00:24:49.139 --> 00:24:56.940
breathe inhale halfway lift

00:24:56.940 --> 00:24:59.940
then exhale soften and bow

00:24:59.940 --> 00:25:02.980
then the knees come up onto your feet

00:25:02.980 --> 00:25:04.630
we're just gonna come to a nice little

00:25:04.630 --> 00:25:06.100
squat position here with the knees

00:25:06.100 --> 00:25:09.429
together so if you can see my heels are

00:25:09.429 --> 00:25:13.300
lifted I'm gonna draw energy up from the

00:25:13.300 --> 00:25:14.470
pelvic floor I'm going to keep my

00:25:14.470 --> 00:25:16.929
fingertips on the mat or I'm gonna

00:25:16.929 --> 00:25:18.940
practice bringing one thumb to this

00:25:18.940 --> 00:25:21.970
tournament holding on to a focal point

00:25:21.970 --> 00:25:22.809
at nice

00:25:22.809 --> 00:25:25.450
Drishti something I can gaze upon to

00:25:25.450 --> 00:25:26.830
help me with my balance and stability

00:25:26.830 --> 00:25:29.500
and then maybe just maybe I bring my

00:25:29.500 --> 00:25:33.220
palms together here lifting sternum up

00:25:33.220 --> 00:25:35.110
to the thumbs finding a fun little

00:25:35.110 --> 00:25:37.900
balancing posture here drawing energy up

00:25:37.900 --> 00:25:39.790
through the center channel and then also

00:25:39.790 --> 00:25:42.010
grounding down through the elbows the

00:25:42.010 --> 00:25:44.740
shoulder blades so you might be

00:25:44.740 --> 00:25:46.179
fingertips on the mat you might just

00:25:46.179 --> 00:25:48.940
have one or maybe you're ready to play

00:25:48.940 --> 00:25:55.030
this pressing into all toes that big toe

00:25:55.030 --> 00:25:57.850
mound lifting the sternum up towards the

00:25:57.850 --> 00:25:58.620
sky

00:25:58.620 --> 00:26:01.059
just a little playtime if you fall here

00:26:01.059 --> 00:26:05.440
we'll catch you don't worry and then

00:26:05.440 --> 00:26:07.230
we'll release fingertips come to the mat

00:26:07.230 --> 00:26:09.610
arches of the feet stay together kind of

00:26:09.610 --> 00:26:11.050
coming into another garland pose

00:26:11.050 --> 00:26:13.330
variation here I'm gonna press the palms

00:26:13.330 --> 00:26:15.120
into the earth as the knees come wide

00:26:15.120 --> 00:26:17.320
inhale look forward you might do a

00:26:17.320 --> 00:26:18.490
little Lions breath here if you're

00:26:18.490 --> 00:26:22.929
feeling really frisky if you don't know

00:26:22.929 --> 00:26:24.250
what Lions breath is and you just think

00:26:24.250 --> 00:26:26.200
I'm a crazy person go check out the

00:26:26.200 --> 00:26:28.660
pranayama video for Lions breath and

00:26:28.660 --> 00:26:31.450
then nice and easy I'm just gonna slowly

00:26:31.450 --> 00:26:34.420
come out of this in my own style so

00:26:34.420 --> 00:26:36.220
really mindful though maybe it's

00:26:36.220 --> 00:26:38.110
straight on to the sit bones if the body

00:26:38.110 --> 00:26:40.780
allows if not I'm gonna come fingertips

00:26:40.780 --> 00:26:44.020
to one side so we'll come to seated

00:26:44.020 --> 00:26:46.470
extend the legs out nice and long

00:26:46.470 --> 00:26:48.370
stretching the legs out here I'm going

00:26:48.370 --> 00:26:51.220
to inhale reach the fingertips up exhale

00:26:51.220 --> 00:26:52.510
forward fold

00:26:52.510 --> 00:26:55.420
paschimottanasana pressing into the

00:26:55.420 --> 00:26:56.760
heels

00:26:56.760 --> 00:27:05.420
breathing breathing breathing then all

00:27:05.420 --> 00:27:08.540
slowly roll up take my arms too kind of

00:27:08.540 --> 00:27:11.060
like thriller arms here are some zombie

00:27:11.060 --> 00:27:12.710
arms I'm going to connect to my core as

00:27:12.710 --> 00:27:18.050
I slowly roll down yes then inhale reach

00:27:18.050 --> 00:27:19.700
the fingertips all the way up and

00:27:19.700 --> 00:27:23.060
overhead soften through the ankles find

00:27:23.060 --> 00:27:25.810
your breath huh

00:27:25.810 --> 00:27:27.950
well I'll hug the right knee into the

00:27:27.950 --> 00:27:30.110
chest here squeeze it up towards the

00:27:30.110 --> 00:27:31.490
heart you might glide it from the

00:27:31.490 --> 00:27:32.990
shoulder to the heart here just kind of

00:27:32.990 --> 00:27:34.430
massaging the front of that right hip

00:27:34.430 --> 00:27:38.120
crease and if you're feeling any

00:27:38.120 --> 00:27:40.220
bloating or gas today you might peel the

00:27:40.220 --> 00:27:43.930
nose up towards the knee for a little

00:27:43.990 --> 00:27:49.220
wind-relieving pose and then eventually

00:27:49.220 --> 00:27:51.020
we'll take that right knee release the

00:27:51.020 --> 00:27:52.490
head down and take that right knee over

00:27:52.490 --> 00:28:01.820
towards the left find a twist close your

00:28:01.820 --> 00:28:04.510
eyes and breathe

00:28:13.169 --> 00:28:15.760
maybe you turn onto your right ear here

00:28:15.760 --> 00:28:20.139
take one more deep breath in and then

00:28:20.139 --> 00:28:22.630
use your exhale to come back to Center

00:28:22.630 --> 00:28:24.429
squeeze the right knee up towards your

00:28:24.429 --> 00:28:26.889
heart and then we'll switch right leg

00:28:26.889 --> 00:28:29.380
out left knee and squeeze it and deep

00:28:29.380 --> 00:28:33.039
breath maybe moving from shoulder to

00:28:33.039 --> 00:28:39.070
heart a little bit here and maybe

00:28:39.070 --> 00:28:45.519
drawing nose to me top of the right

00:28:45.519 --> 00:28:47.190
thigh bones firming down here

00:28:47.190 --> 00:28:49.600
release the head take it into your twist

00:28:49.600 --> 00:28:52.299
and your own time work it out nice long

00:28:52.299 --> 00:28:56.100
sweeping breaths up and down the spine

00:28:56.399 --> 00:29:00.779
maybe turning onto the left ear here

00:29:11.670 --> 00:29:14.470
inhale in on your exhale come back to

00:29:14.470 --> 00:29:16.630
Center squeeze the left knee up into

00:29:16.630 --> 00:29:20.350
your heart and now we'll release it back

00:29:20.350 --> 00:29:25.740
down awesome center yourself on the mat

00:29:25.740 --> 00:29:28.570
if there's any last little bits a

00:29:28.570 --> 00:29:30.370
movement that your body's craving take a

00:29:30.370 --> 00:29:32.170
second to do that now a happy baby a

00:29:32.170 --> 00:29:36.070
backbend shoulder stand maybe working on

00:29:36.070 --> 00:29:37.540
an arm balance that you've been craving

00:29:37.540 --> 00:29:40.420
and then we'll journey into our final

00:29:40.420 --> 00:29:42.190
and most precious posture which I'm

00:29:42.190 --> 00:29:45.420
really craving for some reason today mr.

00:29:45.420 --> 00:29:51.250
shavasana or mrs. taking a deep breath

00:29:51.250 --> 00:29:52.810
in here whenever you land in your

00:29:52.810 --> 00:29:55.300
shavasana taking one full gracious

00:29:55.300 --> 00:30:00.070
loving breath in and using the exhale to

00:30:00.070 --> 00:30:02.260
relax the weight of the body completely

00:30:02.260 --> 00:30:06.490
and fully into the mat soften through

00:30:06.490 --> 00:30:10.480
the fingertips and toes remember your

00:30:10.480 --> 00:30:14.160
yoga practice has your back life is good

00:30:14.160 --> 00:30:16.720
even the challenges are there for a

00:30:16.720 --> 00:30:18.840
reason

00:30:20.210 --> 00:30:23.269
from my heart to yours namaste taking

00:30:23.269 --> 00:30:25.929
care of you tomorrow

00:30:26.800 --> 00:30:36.479
[Music]