WEBVTT

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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and its day 27

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let's hop on the mat and get started so

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get situated on your mat find your

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alignment press into your foundation and

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a little spinal flex with the breath to

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check in to drop in and define what

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feels you you're only as young and as

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happy as your spine so take these

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moments relish them and then when you

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feel satisfied we actually walk the

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knees in curl the toes under and come up

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to a little squat here go ahead and keep

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the legs

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excuse-me the knees nice and wide and

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the heels up the legs kind of turned out

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here so we're in a froggy position and

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you can just find a little Yoga for the

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feet moment even taking a gaze down at

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your feet

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sometimes our feet can feel like too

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stiff Rick's right and so we're working

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on a little bit of malleability in the

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muscles and tissues of the feet and the

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ankles here so good also breathing into

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the legs of course breathing into the

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hips and then slowly we can maybe bring

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the gaze up opening up through the front

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body and if this is like a major

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balancing act for you then hold on to a

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focal point hold on to something to help

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you just kind of stay hugging in towards

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Center

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cool now I'm gonna press my fingertips

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into the mat tuck my chin into the chest

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and slowly turn my toes forward as I

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come into a nice wide legged forward

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fold or not wide like it but at least

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hip width apart so no need to zip up

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tight here and the knees one and then

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the other find a stretch eventually

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relax the weight of the head over you

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might even figure eight with the hips a

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little here ya get

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Sassie day 27 and getting sassy

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no but seriously having a little fun

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today is kind of what it's all about

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remembering to not take it so seriously

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and to just enjoy the moment here we go

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inhale whenever you're ready slide up to

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that flat back position pull the elbows

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back create length in the spine and then

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we're gonna continue this journey up so

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soften through the knees pressing your

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feet and slowly we'll come up to a nice

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tall beautiful Tadasana you might walk

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the feet underneath the hips oh that

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feels better you can even bring the feet

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flush together if you're ready and we'll

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begin to loop the shoulders forward up

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and back fine lift through the front

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body ground down through the back body

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so there's shoulder blades together and

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down the sit bones

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it's tucking in kind of lengthening that

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tailbone down hmm

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find your breath nice long smooth maybe

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audible breaths here in Mountain to just

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kind of get the juices flowing reverse

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the movement of your shoulders find that

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little movement in the neck great then

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we'll draw all the palms together lift

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the sternum up to the thumbs take a deep

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breath in again finding lift in the

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front body grounding in the back body

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lots of space between the ears and

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shoulders as you exhale out then

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interlace the fingertips press the palms

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forward up and back soft knees here's

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we're not locking again lifting up

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through the front grounding through the

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back and we're just gonna teeter totter

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so sending the wrists to the right which

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while your right shoulder underneath you

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open your heart up towards the sky

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breathe into that beautiful side body

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press into both feet evenly try inhale

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in exhale to Center deep breath in Long

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breath out and to the left

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drawing that left shoulder underneath

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pressing into both feet you can maybe

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find that four part equal standing here

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in the soles of the feet if your feet

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are together just play inhale in and

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exhale back to Center inhale in this

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time carve a line with the nose look

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up and exhale break on free fingertips

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rain down we come into a forward fold

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take a breath or two here let the way to

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the head go and then if you're at the

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front of your mat you can step the feet

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back come into a plank or I'm in the

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center of my mats I'm going to walk my

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palms out walk my toes out come into a

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plank inhale in exhale slowly lower down

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inhale to Cobra deep breath in smile

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exhale to downward facing dog inhale

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walk it in up towards your front of your

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mat - forward fold

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or the center just again little proof

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that we can break out of the box we can

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do whatever we want

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you can dance anywhere on your mat you

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can turn it around inhale halfway lift

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exhale bow then inhale reach it all the

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way back up all the way back up to your

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Mountain deep breath in and exhale all

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the way back down

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awesome follow your breath inhale

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halfway lift and exhale bow step or hop

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it walk it out to plank wherever you are

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coming to that top of a push-up

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beautiful then we're gonna walk the

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palms out towards the edges again index

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finger and thumbs we did this once

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before I'm gonna stay on the mat the

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rest of the three fingers are gonna fan

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out we're gonna walk the toes out a

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little bit wide or we can lower the

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knees and lift the toes up towards each

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other inhale in exhale lower all the way

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down inhale press up exhale elbows left

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to right gaze is forward inhale exhale

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lower down

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and one more exhale lower all the way

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down great this time walk the palms

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underneath the shoulders zip the legs

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tight together like a zipper and then we

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inhale lift up Cobra maybe a little bit

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higher this time and exhale release

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great curl the toes under send it up

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downward facing dog

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deep breath in and long breath out

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great bend the right knee in towards the

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centerline ground down through your left

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heel turn to look underneath your left

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armpit chest breathe in exhale breathe

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out switch left knee comes to Center

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right heel down there's a little yoga

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for the brain to so no worries if you

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don't get it quite yet first a little

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confusing and then turn underneath your

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right armpit chest breathe into the

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lower back body the sacrum breathe

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breathe breathe

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and then exhale back to Center

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slowly walking it to forward fold we

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take a deep breath in grab the elbows

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long breath out awesome

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inhale halfway lift now flat back

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position and exhale release inhale reach

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it all the way up to your Mountain Pose

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reaching as we breathe in and exhaling

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hands back to the heart

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great repeat interlacing the fingertips

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we press the palms forward up and back

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this time press into your heels slight

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back bend as we draw a beautiful line or

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smear a line with our thumbs from front

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to back so think up is you smear maybe

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the ceiling with your thumbs pressing

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your thumb prints in to the ceiling

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slight backbend here remember that

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lengthen the side body press into your

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heels lengthen tailbone down and then

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exhale release head over heart heart

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over pelvis we release the fingertips

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and bone forward inhale halfway lift

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exhale bow step hop or walk it out to

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plank you got it

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repeat the wide arm push-ups here if you

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want more strength otherwise we'll just

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hold plank hold other options here just

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for fun you can drop onto the elbows do

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your plank hold here you can practice

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yeah with a little movement maybe

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lifting the right toes drawing circles

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with the toes one way and then the other

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and then switching you can lower the

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knee so you have lots of options here in

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this little plank cold you know there's

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lots of plank challenges and stuff but I

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just like to insert a little plank into

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my home practice whenever I'm feeling it

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and usually right before I want to give

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I give myself one more sweet breath in

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and smile or I change it up to a new

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variation so wherever you are let's do

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ten more seconds a couple more full

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breaths wherever you are in your plank

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enjoy it

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think of it as plank playtime rather

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than the off point challenge unless

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that's your thing and rocks a plank

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challenge I love how I'm talking I'm not

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even in it I'm like you're doing it when

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you feel satisfied or when you have

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totally met your edge go ahead and take

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a little vinyasa either coming to Cobra

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all the way on your belly or to that

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upward facing dog and then together

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we'll meet extended Child's Pose awesome

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work my friends

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reconnect forehead to earth forehead to

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the earth heart mounts to the earth and

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maybe a couple of wrist circles

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find your breath hmm great slowly

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release the fingertips specta walk the

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knees underneath the hips send it to

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downward facing dog

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inhaling deeply and exhale completely

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walk the toes up find your forward fold

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keep it easy and then we'll inhale lift

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to that flat back and exhale soften and

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release send the fingertips left to

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right as you inhale reach it all the way

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up full body stretch high high high up

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towards the heavens stretch stretch and

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then exhale reeling it back in Burks

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asana tree pose we zip the legs together

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we draw energy up if you have a tree

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practice you can go into this right away

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otherwise I'll walk us through it

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peeling the right heel up finding that

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sternum to thumbs so really energetic

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lift up so we're keeping this energy

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hugging into the midline rather than

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just dumping it all onto the left side

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so interlace the fingertips catch the

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right knee find that upward current as

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we press into the sole left foot firmly

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you might just stay here working on

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or we'll slide the right fingertips down

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left thumb comes back to the heart and

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we'll lift this guy up towards the

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center line press back with your left

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thigh so we have this meeting in the

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middle going on here we can also keep

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this foot down by the calf or even toes

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on the earth we can walk to a wall at

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this point or use a chair for balance so

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find what tree poses for you here today

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whatever variation feels best top of

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that right thigh rolling out as we press

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away from the earth to find that lift up

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through the center channel take a

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variation that feels rocking to you

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hands out in any which way and then

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we're gonna take a couple solid breaths

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here so if you fall don't worry we'll

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catch you right through every fingertip

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right through every toe little balance

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practice going through your checklist

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take one more breath wherever you are

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and use your exhale to kind of cascade

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melt it back down feet come together

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palms open wider we're just gonna close

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the eyes here and stand nice and tall

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observe the breath notice how you feel

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notice what's going on in the limbs what

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your energy feels like then we'll draw

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the palms together and repeat on the

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other side so tree pose here we go

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peeling up through the left heel

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interlace the fingertips catch your left

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knee and before you go into the shape

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what you think tree poses find that

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action of pressing into that right foot

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that hugging into the midline we grow up

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nice and tall so yoga is about energy

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yes

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Union kind of clearing out those blocked

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passages those energy energy meridians

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the natis and so these balancing

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postures are great moments cuz you can't

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really hide you can really notice when

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things are blocked and things feel

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unbalanced and almost impossible so you

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just stick with it practice modify as

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needed

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take whatever a tree pose shape feels

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best for you today and rock it out

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wherever you are

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find your breath find that resistance

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and go through your checklist cultivate

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good juju here in tree pose so no

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hanging on for dear life that's too

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stressful it's the opposite

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if you are frustrated today go to that

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foundations of tree pose and remember

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it's all it's all about enjoying the

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ride

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take one more breath wherever you are

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and use your exhale to melt it down

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follow this energy and release into a

00:14:49.980 --> 00:14:52.490
forward fold uttanasana

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last time we inhale lift halfway and

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exhale soften and release back down walk

00:15:00.420 --> 00:15:02.580
the palms out walk the toes out come

00:15:02.580 --> 00:15:06.990
into your last plank then we'll lower

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the knees swing the legs to one side and

00:15:10.650 --> 00:15:15.060
come to seated awesome my friends come

00:15:15.060 --> 00:15:17.460
all the way onto flat back take a full

00:15:17.460 --> 00:15:20.040
body stretch here inhale in through the

00:15:20.040 --> 00:15:22.410
nose and go ahead and let it out through

00:15:22.410 --> 00:15:25.770
the mouth then the elbows cactus arms

00:15:25.770 --> 00:15:27.390
here we're gonna let the armpit chest

00:15:27.390 --> 00:15:30.570
really breathe here as we move into the

00:15:30.570 --> 00:15:32.400
final stage of our yoga ritual today

00:15:32.400 --> 00:15:35.610
either with soft restorative movement or

00:15:35.610 --> 00:15:39.180
taking this time to fulfill meeting up

00:15:39.180 --> 00:15:40.560
hose that we've been working on whether

00:15:40.560 --> 00:15:43.110
it's an inversion a backbend and arm

00:15:43.110 --> 00:15:46.339
balance or again a restorative posture

00:15:46.339 --> 00:15:49.020
find what feels good listen to your body

00:15:49.020 --> 00:15:50.790
this is what that eat this is the yoga

00:15:50.790 --> 00:15:52.230
this is what it's all about asking

00:15:52.230 --> 00:15:53.459
yourself what do I need and how am I

00:15:53.459 --> 00:15:56.510
going to do it in a nice mindful active

00:15:56.510 --> 00:16:01.560
conscious way maybe you just dissolve

00:16:01.560 --> 00:16:03.270
right into shavasana here bringing the

00:16:03.270 --> 00:16:06.390
arms gently down at your sides softening

00:16:06.390 --> 00:16:08.070
your breath letting it return to its

00:16:08.070 --> 00:16:09.560
natural rhythm

00:16:09.560 --> 00:16:15.939
troll Evan flow connect your intentions

00:16:16.449 --> 00:16:18.980
connect to your current mantra or create

00:16:18.980 --> 00:16:21.850
a new one here

00:16:21.900 --> 00:16:26.730
nice work my friends much love

00:16:26.730 --> 00:16:29.420
namaste

00:16:30.290 --> 00:16:39.870
[Music]