WEBVTT

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what's up my friends welcome to 30 days

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of yoga with Adriene I'm Adriene and it

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is day five and I am feeling alive I

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hope you aren't you and if you're not I

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think this yoga practice will help you

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let's get started alright my friends so

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today we're going to begin at the head

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of the mat standing go ahead and come

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into a nice comfortable hip-width

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position so we don't need to zip up to

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titrate right away we can bring that

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option on later we're just going to take

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a second to connect to the breath and

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stand up nice and tall just evaluate how

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you're feeling today and if you're

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feeling a little bit tired and you're

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like oh and a five feeling alive just

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ease into it just do your best

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choose to listen your body and find what

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feels good

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alright all that matters is that you're

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here now on the mat we're going to take

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a little bit of time for yourself so

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don't get overwhelmed try to keep it

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light and fun and remember to you know

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just promote ease and use your breath

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okay here we go

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nice full breath in through the nose

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active exhale out through the mouth deep

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breath in through the nostrils and full

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exhale out through the mouth one more

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just like that full breath in and exhale

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completely draw your palms together at

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the heart now bring it in and out

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through the nose begin to connect to

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your entire body drawing energy up from

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the feet finding that lift kind of that

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elevator lift up through the pelvic

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floor you might connect to Dion Abunda

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anchoring navel in and up

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become present here we choose to move

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with the breath all right let's have

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some fun

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softening the knees inhale spread the

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fingertips wide follow your breath as

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you reach it all the way up deep breath

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in here and on an exhale rein the

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fingertips down today forward fold take

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a second here to stretch it out moving

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side to side rocking front and back on

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the feet whatever feels good as you

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relax the weight of the head over and

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breathe then on your next breath in

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we'll inhale lift up halfway you know

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what to do here

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your version and then exhale slide it

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down whoo my Tiger II pants are so slick

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inhale spread the fingertips reach it

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all the way back up really press into

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your feet remember your bun does as you

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reach all the way up full body stretch I

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did again exhale rain it down gonna have

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a little fun today inhale halfway lift

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notice what it feels like to be alive

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today and on an exhale slide down or

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Tiger II pins just kidding alright back

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the way we came spread the fingertips

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inhale all the way up full body

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experience and exhale wringing it down

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open your shoulders here really get your

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money's worth this is a free yoga

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program so I know what that means but um

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you know get the most out of each

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movement so open the chest open the

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shoulders here and we release it down

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inhale halfway lift and exhale soften

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and out one more time all the way to the

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top spread the fingertips inhale press

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into your feet and exhale open the chest

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open your heart and release forward

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inhale halfway lift getting freaky

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exhale soften and bow this time we're

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gonna walk the feet together and plant

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the palms bend your knees and we're

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gonna step or hop the feet back to plank

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a nice strong plank here so you can

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pedal it out you can find a rocking

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motion notice that the lower belly and

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the hips are kind of rare see if you can

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find a little integrity there smile

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choose to have some fun and really feel

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alive in your

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in your hands and your shoulders find

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that sit bone to heel connection one

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more deep breath in here and then exhale

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find a transition so you might lower the

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knees here you might shift forward hug

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the elbows in and lower down halfway

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lifting up to upward facing dog or you

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can go all the way to your mat of course

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then come up to Cobra find a little

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movement here wherever you are and on an

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exhale we'll meet downward facing dog

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deep breath in through the nose and full

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exhale out through the mouth

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great walk the two big toes together

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here drop the left heel down hang with

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me slide the right leg up keep the hips

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level so careful not to stack here and

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do that another day keep the hips nice

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and level want to bring it into this

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center area so leveling the hips also

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the shoulders drawing that right

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shoulder down if you're feeling a little

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tremble a little shake that's prana

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that's good you might rotate the right

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ankle one way and then the other keep

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your focus on your breath hmm

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these are crazy pants I'm like he's

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staring at me

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okay one more breath here I got you then

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on an exhale bend your right knee

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squeeze it up towards your heart take a

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second here to draw your nose towards

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your knee deep breath in and then we'll

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step the right foot up into our lunge

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take a second here to get situated pull

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the right hip crease back nice low lunge

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loop the shoulders let your heart

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radiate forward create space then we'll

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pivot on the back foot and spiral the

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fingertips all the way up to warrior two

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nice strong warrior as we Bend that

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front knee and pull the pinkies back

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sink deep head over heart heart over

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pelvis relax your shoulders down away

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from the ears

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so we want to feel alive through the

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fingertips so going beyond just the

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physical really send energy beyond your

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right fingertips and beyond your left

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fingertips one more breath here then

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we'll flip the right palm up and inhale

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as you reach forward up and back

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peaceful warrior take a deep breath in

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here

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long exhale out straighten that front

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leg now really finding space and length

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through both side bodies not just the

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right straighten your front leg

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and then on an exhale we're gonna slowly

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send the hips back and reach forward as

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we come into our triangle so for

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triangle to bring it more into the core

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you can keep the fingertips hovering

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here as we stack the shoulders and

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breathe if you have a block or a book or

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anything to lift the earth up to you

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this is also always a wonderful option

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particularly if you're new to the

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practice and we're still creating space

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right we're always just working to

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create more space so that we can fill it

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with more joy more love more opportunity

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things that serve us and make us feel

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good so if you're feeling like oh I

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don't have any space mm that's why we're

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here to practice create space so we have

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all different options we might be here

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resting on the shin is okay but just be

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careful be mindful not to completely

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spill into that arm wherever you are

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take two Rock and breaths then to

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release we'll soften through the right

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knee drop the left fingertips down come

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back to your low lunge and take a

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vinyasa we plant the palms if you're

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feeling frisky or fiery like my Tigers

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everyone hates me right now it's asking

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if you're feeling adventurous though you

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might keep your right leg lifted for a

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little fun and practice your vinyasa

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this way hugging the elbows in coming

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all the way down to the belly for Cobra

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or to upward facing dog so we can begin

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to have a little fun here on day five

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again if you're rather new to the

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practice keep it simple and move with

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your breath

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together we'll meet in downward facing

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dog

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deep breath in and deep breath out

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awesome this time we'll walk the big

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toes together and drop the right heel

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inhale slide the left leg up high

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so go through your checklist stay

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curious

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I always talk about curiosity as an act

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of self-love in my classes so we don't

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get bored we're not waiting for someone

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to tell us what to do but we're going

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through our little checklists exploring

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the sensations in the body leveling the

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hips

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squaring off through the shoulder it's

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just noticing oh my body's twerking this

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way okay go this way and then we'll take

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one more deep breath in here you might

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lift your left thigh a little bit higher

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just see and then we'll Bend that left

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knee generously and squeeze it all the

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way up and in towards our heart take a

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second here to take a breath in and on

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an exhale nose to knee really finding

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that sweep trimming the spine and then

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we'll step the left leg all the way up

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and into our lunge take a second to get

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situated and then we'll lift the back

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knee up loop the shoulders heart

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radiates forward create space nice

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strong alignment here stacking the bones

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engaging all the muscles and then when

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you're ready we'll pivot on the back

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foot and the same thing as before

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spiral the fingertips all the way up and

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into your warrior two so I'm kind of

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leaning back into it's kind of great

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that you can see my back on this one

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because there's a tendency to kind of

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come here and I want to draw my tailbone

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underneath me and kind of lean back into

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it here as I sink deep into my leg

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strong foundation sending the fingertips

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past the edges of the mat we take a deep

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breath in and a strong grounding breath

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out relax your shoulders flip the left

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palm inhale reach forward up and back as

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we come into our peaceful warrior enjoy

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breathe explore remember this extension

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through the crown of the head and then

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from here well straighten through that

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front leg keep reaching lots of linked

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in both side bodies reach reach reach

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then keep this beautiful length as we

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slowly send the hips back towards the

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back edge of the mat and come into our

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triangle on this side so the top of that

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back thigh your right thigh has this

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sweet inner spiral it's coming in and

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out towards the back of your mat I pull

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the left hip crease back and again if

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you have a blank excuse me a block or a

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book or something it's kind of nice to

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bring the earth up to you here and this

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is not a sign of weakness my friends I

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love using my blocks for certain things

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that I can really just create stability

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and space in and then

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rid of it and I come back to it so

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remember it's practice it's a it's a

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play time it's not a test draw your left

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ribcage up towards the sky one more

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breath here wherever you are and then on

00:11:06.390 --> 00:11:08.250
an exhale we'll begin to soften through

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that left knee drop the right fingertips

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down and we take one more vinyasa here

00:11:13.740 --> 00:11:16.830
together spread the palms wide if you're

00:11:16.830 --> 00:11:18.330
feeling frisky you might try keeping

00:11:18.330 --> 00:11:21.300
that left leg lifted also if you end up

00:11:21.300 --> 00:11:23.100
repeating this 30 days this is a nice

00:11:23.100 --> 00:11:25.200
fun thing to do again so we're working

00:11:25.200 --> 00:11:26.970
in all different levels here you can

00:11:26.970 --> 00:11:30.360
also bring that variation into other

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practice theeth take a deep breath in

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and exhale downward facing dog

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inhale in through the nostrils and

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exhale completely Lions breath tongue

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out awesome we'll slowly lower onto the

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knees cross the left ankle over the

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right shift on through to your buttocks

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and send the legs out long

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inhale reach up overhead exhale forward

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fold pressing through the sit bones here

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keeping an openness in the heart and the

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chest toes up towards the sky shoulders

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down down down breathe here so we're

00:12:18.060 --> 00:12:19.470
keeping an extension through the crown

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on this one open your heart open your

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heart and you can find a little

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resistance here as you maybe press the

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legs down and if the hands are here

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that's fine we can still practice this

00:12:29.490 --> 00:12:32.310
here we're here right here eventually

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here take one more breath you might tag

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a little weight down through your elbows

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feeling definitely alive in the backs of

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the legs here awesome then we'll slowly

00:12:46.140 --> 00:12:48.210
release hiked that left knee up we find

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a twist inhale reach the right arm high

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exhale outer edge of the right elbow to

00:12:53.070 --> 00:12:55.560
the outer edge of your left leg we send

00:12:55.560 --> 00:12:57.030
the left fingertips behind and we sit up

00:12:57.030 --> 00:12:58.950
nice and tall press

00:12:58.950 --> 00:13:01.560
to your right heel and we breathe inhale

00:13:01.560 --> 00:13:04.260
lift and lengthen exhale journey into

00:13:04.260 --> 00:13:06.840
your twist close your eyes or soften

00:13:06.840 --> 00:13:11.240
your gaze here deep breath in and now

00:13:11.240 --> 00:13:14.190
gently release back to Center and we

00:13:14.190 --> 00:13:17.580
switch right knee up inhale lifting up

00:13:17.580 --> 00:13:19.760
through the left fingertips exhale

00:13:19.760 --> 00:13:21.800
finding your twist

00:13:21.800 --> 00:13:25.890
remember inhale lift and lengthen and

00:13:25.890 --> 00:13:28.880
exhale twist

00:13:28.880 --> 00:13:34.590
inhale lift and exhale twist notice if

00:13:34.590 --> 00:13:36.480
the spine is starting to curve back this

00:13:36.480 --> 00:13:38.610
way see if you can lift your sternum up

00:13:38.610 --> 00:13:44.670
a little higher one more breath here and

00:13:44.670 --> 00:13:47.550
then we exhale release awesome coming

00:13:47.550 --> 00:13:49.410
back to this just to check in we took a

00:13:49.410 --> 00:13:50.610
little day off but now we're coming back

00:13:50.610 --> 00:13:53.070
hands to the backs of the thighs lift

00:13:53.070 --> 00:13:54.720
your shins drop your elbows and

00:13:54.720 --> 00:13:56.700
shoulders down take a second to breathe

00:13:56.700 --> 00:14:04.980
here if you have a block action I'm just

00:14:04.980 --> 00:14:06.090
looking at this block this is always a

00:14:06.090 --> 00:14:07.860
really nice thing to have the block here

00:14:07.860 --> 00:14:09.260
so you can squeeze the legs together

00:14:09.260 --> 00:14:10.950
everyone if you don't have it that's

00:14:10.950 --> 00:14:12.450
okay you can still imagine that block

00:14:12.450 --> 00:14:14.720
there we'll reach the fingertips forward

00:14:14.720 --> 00:14:16.950
and this time we're gonna inhale reach

00:14:16.950 --> 00:14:18.870
the arms up straighten the legs press of

00:14:18.870 --> 00:14:21.120
the heels exhale release you don't have

00:14:21.120 --> 00:14:22.500
the block it's okay it might just look

00:14:22.500 --> 00:14:25.500
like burst of liveness inhale in exhale

00:14:25.500 --> 00:14:27.480
burst Shh

00:14:27.480 --> 00:14:32.310
inhale compose exhale burst if you have

00:14:32.310 --> 00:14:33.390
this block it's awesome does that

00:14:33.390 --> 00:14:34.830
squeeze really helps with the burst

00:14:34.830 --> 00:14:38.760
inhale in exhale burst Shh and one more

00:14:38.760 --> 00:14:40.380
inhale and lift your heart lift your

00:14:40.380 --> 00:14:42.450
heart exhale burst spread your

00:14:42.450 --> 00:14:45.570
fingertips until it's great release and

00:14:45.570 --> 00:14:47.400
we'll come all the way onto the back

00:14:47.400 --> 00:14:52.430
awesome work my friends good job oh yeah

00:14:52.430 --> 00:14:54.630
hug the knees into the chest

00:14:54.630 --> 00:14:57.330
one more deep breath into the nostrils

00:14:57.330 --> 00:15:00.990
and exhale completely out through the

00:15:00.990 --> 00:15:04.140
mouth bring the soles of the feet

00:15:04.140 --> 00:15:06.840
together knees nice and wide hands come

00:15:06.840 --> 00:15:08.610
to the hip creases or the Front's of the

00:15:08.610 --> 00:15:10.649
hips here and we breathe three

00:15:10.649 --> 00:15:16.920
nice long full deep breaths listening to

00:15:16.920 --> 00:15:18.869
the sounds of my neighborhood outside

00:15:18.869 --> 00:15:22.399
you might just listen to the sounds

00:15:22.399 --> 00:15:24.209
wherever you are

00:15:24.209 --> 00:15:26.730
close your eyes observe the quality of

00:15:26.730 --> 00:15:30.660
air in the room again just notice what

00:15:30.660 --> 00:15:41.100
it feels like to be alive today then you

00:15:41.100 --> 00:15:43.170
can stay here you can also take this

00:15:43.170 --> 00:15:45.959
moment to include an inversion into your

00:15:45.959 --> 00:15:47.069
practice today if you're a little

00:15:47.069 --> 00:15:49.050
further along or you were kind of built

00:15:49.050 --> 00:15:52.170
up this good revitalizing energy and you

00:15:52.170 --> 00:15:54.300
want to do a couple more poses I invite

00:15:54.300 --> 00:15:56.790
you to do them now otherwise we'll slide

00:15:56.790 --> 00:15:59.959
the right leg down followed by the left

00:15:59.959 --> 00:16:03.929
and we begin to make our way into our

00:16:03.929 --> 00:16:07.679
final and most precious posture sweet

00:16:07.679 --> 00:16:09.329
shavasana so take your time getting

00:16:09.329 --> 00:16:11.970
there make sure you add your ritual just

00:16:11.970 --> 00:16:16.709
right for you today and have an awesome

00:16:16.709 --> 00:16:18.740
rest your day

00:16:18.740 --> 00:16:20.800
you

00:16:25.200 --> 00:16:31.269
[Music]