WEBVTT

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hi everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and its day

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four feeling frisky let's get started so

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let's take a deep breath in wherever you

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are and a long exhale out and we're

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gonna start today's practice day for

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practice duh on all fours so make sure

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you take a deep breath in and out here

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just to arrive on the mat so we're

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moving kind of quickly into the practice

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today but doesn't mean we're going to

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like speed up our rhythm necessarily but

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just start right away with a little

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gentle cat cow so check in with your

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breath take responsibility for your own

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happiness here and for me that means

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connecting to my breath inhale drop the

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belly press away from the earth and

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exhale curl the tailbone under begin to

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round up through the spine and then we

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draw the navel up as we release the

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crown of the head down and I speak into

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my microphone inhale scooping the belly

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down heart opens up crown of the head

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lifts we press away from the earth and

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exhale curl the tailbone under see if

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you can stay connected through the

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abdominals here so we're not just kind

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of linkie linkie I've never said that

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before

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thank you thank you for not just I

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usually say looky looky anyway we're not

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just kind of mindlessly moving through

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this spinal flex but really seeing if we

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can slow it down and so maybe for the

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next couple passes go ahead and take

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your eyes your gaze off the video and

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close your eyelids just so you can kind

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of get into the sensation here as we

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continue to breathe and stretch it out

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let's do one more

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wherever you are visualizing space

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between this each vertebra those disks

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really creating a little bit of softness

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and awareness and the ease throughout

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the body alright welcome back to

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tabletop position we're gonna take the

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hips to the right the head to the left

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notice how the arms and legs and feet

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kind of want to come out stay connected

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keep a nice awareness through your

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foundation even here so we create kind

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of this crescent moon shape with the

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right side body take a deep breath in

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exhale back to Center and now hips to

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the left head to the right stay

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connected through the tops of the feet

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all ten fingerprints pressing into the

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mat deep breath in and on an exhale we

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melt it back to Center

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cool heart to earth pose we drop the

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elbows where the hands are we try to

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keep the knees in line with the elbows

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so this this kind of railroad track

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image here as we walk the knees back and

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we melt the heart now this is where I'm

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guiding you too but listen to your

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shoulders if they are tighter you might

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widen the elbows if the hips are

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pinching you might widen the knees so

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always working to create space you might

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find a gentle rock here oh yeah it feels

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awesome and we continue to deepen the

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breath find what feels good then we'll

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press into the tops of the feet take one

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more breath here inhale in exhale melt

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the heart down inhale to come up press

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into the earth slowly come back to all

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fours hmm day for all fours

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alright this time we're going to curl

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the toes under and we're going to send

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the sit bones to the heels here

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nice and easy walk the palms all the way

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up to the thighs we just take a rest

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here I just want to check in with the

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feet here and you might use it this time

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to check in with the shoulders the neck

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or you might just continue to deepen the

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breath

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find that pranayama breathing into the

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soles of the feet and they'll dive back

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forward onto all fours all right this

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time

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my Deniz is why does the mat bring the

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two big toes together walk the palms out

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just ahead of the shoulder points and

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we're gonna inhale reach the right

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fingertips forward stretch through the

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right side body and on an exhale weave

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those right fingertips in and underneath

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the verge of the left arm we come to

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rest on the right ear here and I press

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into the left palm it's one of my

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favorites here sit bones Rock up towards

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the sky so you can find this kind of

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cool rock in the pelvis that feels

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really great on the back body and we

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breathe here for a deeper stretch you

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can press up and out of those left

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fingerprints or you can reach the left

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palm all the way up towards the front

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edge of your mat breathe deeply here and

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then if you're feeling a little frisky

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and you want to meet your edge here have

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a little fun you'll curl the left toes

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under and maybe slowly keep your left

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toes on the ground and slide the left

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leg out find that sit bone to heel

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connection and if you feel like oh I'm

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gonna fall over connect to your core

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danava to spine booty on Abunda nice

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under lock here to engage the full body

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experience one more breath here

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press into that left heel and on an

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exhale we release and unravel and take

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it to the other side all right same

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thing here we inhale reach the

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fingertips forward keep this lengthen

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the side body as you weave left

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fingertips in and underneath the bridge

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of the right arm

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pelvis rocks up towards the sky and I

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use my right fingertips to find the best

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stretch to breathe into the back body so

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maybe it's here it's here

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we're here they're feeling a little

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adventurous press me your foundation

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anchor navel to spine curl the right

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toes under and slide that right foot

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back find that sit bone to heel

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connection so I'm really pressing out

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through that right heel finding my

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breast awesome and then unraveling it

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back to Center cool walk the palms out

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curl the toes under send it up and back

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downward facing dog pedal it out find a

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little movement here breathe deep

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alright then we'll mmm wiggle it out and

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then find a place of stillness here for

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three breaths so we might turn the two

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big toes in slightly melt the heart back

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keep it soft bend in the knees here and

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breathe in and out for three breaths

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going through your checklist one more

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breath awesome my friends and we'll walk

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the palms nice and slow back up towards

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the toes so we're coming to the back

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edge of the mat here folding forward

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Lewton asana keep a generous bend in the

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knees if you need to or a nice soft

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buoyancy so we just don't want to lock

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here okay stretching the lower back body

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is stretching the backs of the legs

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letting the weight of the head go we

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find our breath and we maybe find a

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gentle sway here just working out the

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kinks maybe walking to the left and

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walking onto the right maybe grabbing

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the elbows of course

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so we explore then well inhale halfway

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lift come to that flat back position I'm

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going to hold here for a couple breaths

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just working out the kinks and going to

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our checklist so pulling the elbows back

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making sure we're not locking the legs

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but things soft excuse me

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navel draws up and we see if we can

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create one nice long piece from the

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crown of the head to the tip of the

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tailbone so you kinda have to check in

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with that inner mirror here and I love

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that one more breath and on an exhale

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slide it down keep the knees softly bent

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and walk your palms all the way out to

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plank so we're gonna bend the right knee

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into the center stretch through the left

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calf take a deep breath in and exhale

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switch inhale in and switch keep it

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going

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connect to your core press away from the

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earth with your palms keep it going

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dipping the knees down nice and slow

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finding that excuse me a sit bone to

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heel connection and creating a little

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bit of heat in the body awesome now

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we'll lower both knees hug the elbows

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into the side body and lower down gently

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inhale find your Cobra today nice and

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soft and slow you might move around a

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little bit here and then slowly we'll

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release come back to all fours send the

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sit bones all the way back for a child's

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pose so here we're gonna actively

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breathe into the lower back send breaths

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and energy to your lower back so in

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these resting poses for me it's it's

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really not about checking out was ending

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out it's really about thinning and

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checking in so use the power of the

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breath here to breathe into the back

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body see if you can feel the skin of the

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back stretch with your inhale imagine

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the soles of your feet melting down a

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little bit closer towards the heels on

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that exhale stay focused on your breath

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didn't gently we'll come back to all

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fours curl the toes under send it on up

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downward-facing dog

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deep breath in here and deep breath out

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as you anchor through the heels don't

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even worry about whether the heels are

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coming close to the mat or not who cares

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it's about the experience so really

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breathe breathe breathe and then one day

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when you're not paying attention to the

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pose and you're just enveloped in your

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experience you're gonna be like wow my

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heels touch the mat that's that's what

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happened to me I was like holy moly

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and still steel well Texas girl still

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sometimes I noticed that you know it's

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okay sometimes I'm here I'm here

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one more breath and then we'll walk the

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palms back to the toes once again and we

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fine-tune asana this time Yogi's choice

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you can keep the feet hip-width apart or

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you might heel toe heel to the feet

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together little softness in the knees as

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we relax the weight of the head down and

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breathe into the back body if you're

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wanting to go more into the lower back

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if you're like oh yeah mama

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well then bend the knees a little more

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feeling a little frisky today day 4

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frisky Wow one more breath and then

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we'll inhale halfway lift long beautiful

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neck find it inflate with an inhale in

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and use your exhale to slide it down so

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we follow the breath breath with the

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movement movement with the breath walk

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your palms back out to playing here we

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go this time hmm

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we're gonna press away from the earth

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and instead of dipping the knees down

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we're gonna lift the heels up what so we

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inhale in exhale toes touch inhale in

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exhale

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toes touch deep breath in exhale release

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inhale exhale keep maintain that sit

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bone to heel connection that we found

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earlier inhale keep an awareness through

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the backs of the legs and one more on

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each side you got it whoo

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and then we can either stay here and

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lower down or lower the knees hug the

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elbows into the side body and lower

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ourself down inhale Cobra or updog

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gentle backbend here keep it nice and

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soft again you can find a little

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movement it feels right and then we'll

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send it back to Child's Pose

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again using the power of the breath to

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stretch the back body this time you

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might reach the fingertips behind you

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even turn the palms face up letting the

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shoulders relaxed so you can choose a

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variation that suits you today and to

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find your breath

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one more breath here take the deepest

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breath you've taken all day I still send

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the fingertips back up we'll find our

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way back to all fours day for all fours

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oh TV and then I'll send it up to

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downward facing dog

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deep breath in Long breath out soften

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through the knees use the palms walk

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them back to the toes

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Lewton us enough forward fold this time

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we're going to interlace the fingertips

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behind the cats and bend the elbows left

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to right we might through you know

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breath and practice we might be able to

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find a little more space in the legs but

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you can keep a nice generous bend in

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fact that's really nice for the lower

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back so just be in the moment listen to

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your body

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breathe in and on an exhale we'll slowly

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extend the forehead the crown of the

00:15:14.279 --> 00:15:16.880
head towards the front of your mat

00:15:16.880 --> 00:15:20.180
gently release

00:15:21.240 --> 00:15:27.610
inhale extend it straighten the leg and

00:15:27.610 --> 00:15:30.270
release bending the elbows left to right

00:15:30.270 --> 00:15:38.260
and last time and we really awesome

00:15:38.260 --> 00:15:40.540
spread the fingertips wide walk the

00:15:40.540 --> 00:15:45.010
palms last time out to plank so this

00:15:45.010 --> 00:15:47.080
time we're gonna do some toe tapping but

00:15:47.080 --> 00:15:48.600
we're going to take it to the side so

00:15:48.600 --> 00:15:51.970
we'll inhale in and exhale send the

00:15:51.970 --> 00:15:54.880
right toes out off your mat inhale to

00:15:54.880 --> 00:15:58.060
Center exhale to the left Shh maintain

00:15:58.060 --> 00:15:59.320
that sit bone to heel connection so

00:15:59.320 --> 00:16:01.630
we're not just but we're creating full

00:16:01.630 --> 00:16:04.060
body strength full body experience as we

00:16:04.060 --> 00:16:10.420
move back and forth back and forth hips

00:16:10.420 --> 00:16:12.130
are gonna want to come up or sink down

00:16:12.130 --> 00:16:13.900
see if you can maintain one solid piece

00:16:13.900 --> 00:16:16.390
it's hard but we tap into that inner

00:16:16.390 --> 00:16:19.270
mirror and we use our breaths if the

00:16:19.270 --> 00:16:20.740
going gets tough you use your breath to

00:16:20.740 --> 00:16:28.750
let go of some energy stir it up let's

00:16:28.750 --> 00:16:32.190
do two more breaths you got this

00:16:36.710 --> 00:16:39.680
and then we release awesome everyone

00:16:39.680 --> 00:16:43.670
send it back Child's Pose

00:16:43.670 --> 00:16:48.170
take a rest really nice work relax your

00:16:48.170 --> 00:16:51.500
jaw soften the forehead life is good you

00:16:51.500 --> 00:16:53.870
can bring your arms up here and if we're

00:16:53.870 --> 00:16:56.330
still working on building strength and

00:16:56.330 --> 00:16:58.310
the wrists you might find a little wrist

00:16:58.310 --> 00:17:00.320
relief by doing some wrist circles or a

00:17:00.320 --> 00:17:03.589
little mr. massage maybe bringing the

00:17:03.589 --> 00:17:09.679
palms together up overhead take one more

00:17:09.679 --> 00:17:12.199
deep breath in here remember why you got

00:17:12.199 --> 00:17:17.630
on the mat today smile and then we'll

00:17:17.630 --> 00:17:20.270
release the fingertips last time back to

00:17:20.270 --> 00:17:22.520
all fours today for all fours and we're

00:17:22.520 --> 00:17:24.380
just gonna swing our legs to one side

00:17:24.380 --> 00:17:28.270
and come to a nice flat back position

00:17:28.270 --> 00:17:30.740
good work my friends when you arrive hug

00:17:30.740 --> 00:17:34.309
the knees into the chest oh yeah give

00:17:34.309 --> 00:17:36.140
yourself a nice big hug you might Rock a

00:17:36.140 --> 00:17:39.250
little gently side to side

00:17:42.160 --> 00:17:44.450
all right sending the fingertips out

00:17:44.450 --> 00:17:46.250
left to right well inhale scoop the

00:17:46.250 --> 00:17:48.559
tailbone up exhale melt the knees to the

00:17:48.559 --> 00:17:51.830
left turn onto your right ear maybe use

00:17:51.830 --> 00:17:53.900
your left palm to guide the outer edge

00:17:53.900 --> 00:17:55.640
of your right thigh a little deeper into

00:17:55.640 --> 00:17:58.010
your twist so if you're hanging here

00:17:58.010 --> 00:18:00.020
don't worry in time we'll begin to find

00:18:00.020 --> 00:18:02.900
that space I used to have back pain and

00:18:02.900 --> 00:18:05.720
I have no none no back pain now and I

00:18:05.720 --> 00:18:08.480
feel like it's from slowly finding the

00:18:08.480 --> 00:18:11.000
length and space to come into postures

00:18:11.000 --> 00:18:14.000
like this reclined twist here so relax

00:18:14.000 --> 00:18:18.770
soften into the sensations and listen to

00:18:18.770 --> 00:18:21.350
your breath listen to what your body is

00:18:21.350 --> 00:18:24.129
telling you today

00:18:35.359 --> 00:18:37.769
then we'll slowly release it back to

00:18:37.769 --> 00:18:40.499
center nice massage as we come on

00:18:40.499 --> 00:18:42.299
through and then take it to the other

00:18:42.299 --> 00:18:44.989
side oh yeah outer edge to the right

00:18:44.989 --> 00:18:47.189
excuse me right palm comes to the outer

00:18:47.189 --> 00:18:49.889
edge to the left leg and we turn onto

00:18:49.889 --> 00:18:53.669
the left here here close your eyes again

00:18:53.669 --> 00:18:55.199
listen to what your body's telling you

00:18:55.199 --> 00:18:59.749
today listen to your breath

00:19:12.309 --> 00:19:14.899
gently will release back to Center

00:19:14.899 --> 00:19:16.789
I've been ease into the chest one last

00:19:16.789 --> 00:19:21.350
time and then slowly release the soles

00:19:21.350 --> 00:19:24.200
of the feet to the mat extending the

00:19:24.200 --> 00:19:26.869
right leg out long followed by the left

00:19:26.869 --> 00:19:28.549
take a deep breath and reach the arms up

00:19:28.549 --> 00:19:31.100
and overhead full body stretch good

00:19:31.100 --> 00:19:34.490
morning good morning even if you're

00:19:34.490 --> 00:19:38.749
practicing this at night good morning I

00:19:38.749 --> 00:19:39.769
can't finish it

00:19:39.769 --> 00:19:42.470
here we go deep breath in and on an

00:19:42.470 --> 00:19:45.200
exhale we release the arms I'm sorry for

00:19:45.200 --> 00:19:46.460
that musical intro

00:19:46.460 --> 00:19:48.350
gently Rock the head a little side to

00:19:48.350 --> 00:19:52.659
side smile life is good life is good

00:19:52.659 --> 00:19:58.119
might connect to and gratitude here

00:19:58.119 --> 00:20:01.560
as we settle in for shavasana

00:20:01.560 --> 00:20:06.050
awesome work my friends take her easy

00:20:09.100 --> 00:20:15.159
[Music]