WEBVTT

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hi my sweet friends welcome to 30 days

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of yoga with Adriene I'm Adriene and its

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day 8 don't hate meditate feel great

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let's get started hi my friends today

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we're going to begin in a nice comfy

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seat

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I invite you encourage you to lift the

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hips up on something comfy so you can

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take a quick second to get settled in

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here either lifting up on a blanket or

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towel or block or pillow and I'll give

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you a second to do that and when you

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arrive just come into a nice comfortable

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sea instead of nice and tall when you

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get settled in and you're all secure

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relax your shoulders

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close your eyes and allow the hands to

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rest gently on the tops of the thighs or

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the knees wherever they naturally lie

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and I'll ask you to think about what

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feels best today to have the palms face

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down or to have the palms face up

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begin to notice your breath and feel

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your sit bones connect downward

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begin to feel your heart lifting upward

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and again relax your shoulders

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we'll soften through the jaw here soften

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through the lips soften through the

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fingertips and toes

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give yourself permission to be still so

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take care of all your little Wiggles and

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settles and come into a comfortable seat

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this can be quite challenging for some

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for most for me too so just know that

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this is part of a balanced practice

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meeting and greeting the things that are

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difficult

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with a sense of ease and grace and just

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honesty

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relax your shoulders

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bringing the focus inward towards the

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breath

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[Music]

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you might begin to connect to a blue je

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breath that's a soft restriction in the

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back of the throat

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as you inhale and exhale

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calming the energy clearing out so space

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and the energy meridians or we call the

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natis calming the nervous system

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just gently allowing anything that's not

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serving you to just kind of peel off it

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slide off slither away

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use this focus on the breath

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to help guide you back to you

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then nice and easy we'll draw all the

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palms together at the heart center

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and again inhale sit up nice and tall

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and exhale relax your your shoulders

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bow your head to your heart that mind

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intelligence to our body intelligence

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the heart then will bat the eyelashes

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open and release the fingertips stay

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connected to your breath my friends move

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nice and slow one foot in front of the

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other here I'm going to walk the

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fingertips to the center releasing down

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on to the floor arms or maybe reaching

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all the way out

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and slowly releasing back up and will

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reverse the cross of the ankle or

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reverse which foot is in front here and

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same thing nice and easy floating it

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down breathing into the hips in the back

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body

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slowly coming back up taking the hands

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through the ankles here and bringing the

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soles of the feet together so we're kind

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of doing a moving meditation today keep

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it soft and easy we draw down through

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the tops of the thighs here we lift up

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through the center channel and the heart

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maybe even tag a little weight in the

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elbows down again relaxing the shoulders

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press your feet together actively spread

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your toes if you feel like it so if you

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feel like you're just waiting for the

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next thing here work to connect to this

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energy it's lifting up through the

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center channel and is grounding down

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through the tops of the thighs the

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elbows the shoulder blades press away

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from your sit bone sit up nice and tall

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of your heart

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then inhale in and on a long exhale

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we're gonna slowly melt the heart

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forward

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maybe the elbows press into the inner

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thighs a little bit here

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maybe you adjust your palm to come a

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little bit forward and we breathe into

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the hips we breathe into the area of the

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groin

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[Music]

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all about that breath today it's all

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about that breath like that song all

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about that bass but it's all about your

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breath to come up press into the soles

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of the feet press into the outer edges

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of the feet and the sit bones and roll

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up bring the hands to the outer edges of

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the knees and we bring the soles of the

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feet together here so even if the belly

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doesn't come anywhere near the chest you

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keep a lot of space here I'm gonna

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inhale draw a line with my nose look up

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and exhale rounding in we take a little

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private moment here to just wrap the

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arms around the legs and find this sweet

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little curvature of the spine relax your

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shoulders down breathe into the back of

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the neck notice how you feel here and

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keep deepening the breath see if you can

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really rock out of the sound of your

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breath today let that victorious breath

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be the soundtrack for your practice

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then tucking the chin to the chest

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slowly roll it up and then we'll send

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the legs out nice and wide so you can

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keep the hips lifted here and then move

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nice and slow moving meditation to day

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press into the heels tops of the thighs

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draw down and we sit up nice and tall

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this where it's really nice to have a

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little support underneath the hips cool

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then I'm gonna take my left palm to the

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top of my left thigh or excuse me top of

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the right thigh or top of the right hip

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crease sit up nice and tall here inhale

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reach the right arm up and overhead as I

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come into a side body stretch if this is

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not jiving with you if this is not

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meditate is great day eight for you

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then just do this so it took me a while

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to kind of enjoy these these yoga binds

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and this is just a gentle one but it

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just may not be right for you so in that

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case bring the left hand over here and

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find your side stretch tops of the

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thighs are firm we're still really

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active full body awareness inhale lift

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your chest exhale bring it back to

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Center and we cross one over to the

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other side right palm to the top of the

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left thigh grounding down through the

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left and right leg we reach fingertips

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up and overhead

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so really firm through the legs oh yeah

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and I can feel this in my chest

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find your breath notice if you're

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creating any extra unnecessary tension

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in the neck and shoulders keep it soft

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and easy one more breath here lift your

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chest and exhale back to Center down

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through the midline we go walking the

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fingertips out we can come onto the

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forearms here if you have that block

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handy sometimes it's nice to show here

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we're here here a little prayer it's

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also very cooling coming to bring that

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pressure to the forehead right so we

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might come here not really you don't

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need this thing if you don't have it

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don't worry it can be here in time we

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might be able to bring our forehead to

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the fists or maybe even one day to the

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floor never underestimate the power of

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your breath breathe into the backs of

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the legs breathe into your hips breathe

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into the back body stay alive and awake

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through your feet one more breath here

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and then slowly we press into the earth

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to come back up now we're gonna bring

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the palms underneath the backs of the

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thighs hike those knees up nice and slow

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then I'll use my fingertips to come up

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into a squat here so if I have the

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blanket or the block I can do a couple

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things I can bring it underneath my

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heels or I can use that block to sit on

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here if the heels don't come to the

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ground no worries you can keep them

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lifted everyone lift your chest your

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sternum up maybe bring the palms

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together at the heart so we connect

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deeply to the breath to the sensations

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of the body here we get down to our

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roots here think about the shape and

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other cultures and we do a little

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postural work here with the breath

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inhaling imagining the breath travelling

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down

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the tail to the coccyx belly fills with

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air you can't even feel it in the

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buttocks I can and then on an exhale we

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imagine that breath traveling up and out

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through the nose press your elbows your

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arms into your leg squeeze your legs

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into your arm so we sit at desk chairs

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couches toilets all these things that

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are kind of affecting influencing this

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posture that brings a lot of fatigue and

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tightness and ultimately pain to the

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body so here in this version of Milad

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sauna you'll get squat deep yogic squat

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kind of get back to our roots days where

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we gave birth like this ate like this

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cooked like this released like this

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and if you're just dying here you can

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take breaths okay this takes a while to

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build this practice but I really want

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you to get into that deep breath so when

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you feel like you've met your edge find

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that nice long smooth deep breath you

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can always be on the palms here we're

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seated upon a book or lock just for a

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little more support

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and we'll continue our soft moving

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meditation by bringing the left palm to

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the center and inhaling reaching the

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right fingertips up overhead if you can

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press that left arm into that leg if

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your body allows you to do that that

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might be nice just as we open up through

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the right wing maybe we're here today

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still working on opening up the chest

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and the shoulders in time we might be

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able to dial it open open and inhale in

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spread your right fingertips reach an

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exhale release back to Center and take

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it on to the other side here we go

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inhale now opening after the left so I

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suffer from a little bit of acid reflux

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and heartburn and this is a really nice

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posture that can really feel like

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opening up my chest and doing some magic

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yoga work there that I can't even

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explain to you in words find your breath

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again

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reach the left fingertips up high and

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then exhale release all right so from

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here we're gonna come up on to the heels

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I'm gonna excuse me come up onto the

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toes lifting the heels I'm gonna press

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into my palms I'm gonna die on my knees

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in towards the center and nice and slow

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I'm going to come into a forward fold so

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as you can see my heels landed perfectly

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on this blankie that's really nice kind

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of restorative giving me that extra

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little lift and I find a little sway

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here gentle rock back and forth back and

00:15:46.810 --> 00:15:53.380
forth so staying here a little longer

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today really breathing into the backs of

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the legs stretching out maybe walking

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from side to side checking in with any

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tight spots from yesterday's practice or

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the day before and anything and

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everything in between

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at this time if you have anything that's

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been bothering you any words unspoken or

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anything that is not serving you

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currently we don't even have to identify

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it right now take a deep breath in and

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on an exhale imagine like a little

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trapdoor or something just opening here

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at the top of the head and just filling

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out all the stress all the worry this

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unidentified anxiety fear of the unknown

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I certainly have it we all have it is

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life it is part of life so we just kind

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of embrace it here and yoga and we

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practice letting go from your forward

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fold we're gonna heel toe heel toe the

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feet out just a little bit wider turning

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the two big toes in just slightly once

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again we draw the left palm to the

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center and inhale reach the right

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fingertips all the way up and around to

00:17:14.109 --> 00:17:16.240
the top of the left thigh so you might

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find this bind here and then again as I

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mentioned before if the bind is just

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we're not there yet sometimes it's nice

00:17:21.189 --> 00:17:23.919
to try I'm gonna go okay check it in

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then we might just reach all the way up

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draw your heart up towards the sky one

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more breath again a block here is always

00:17:34.870 --> 00:17:39.510
nice to lift the earth up to your hand

00:17:39.510 --> 00:17:41.919
and then one gently release back to

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Center and switch to the other side

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nice and slow fill your body with breath

00:17:57.480 --> 00:18:00.530
with energy

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inhale one more breath and exhale we

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release the twist fingertips come to the

00:18:15.139 --> 00:18:18.169
mat we heel-toe heel-toe it back in

00:18:18.169 --> 00:18:19.720
towards Center about hip-width apart

00:18:19.720 --> 00:18:22.340
coming back through the squat turn the

00:18:22.340 --> 00:18:27.080
toes out we come back so we have two

00:18:27.080 --> 00:18:30.409
options here and just because we're

00:18:30.409 --> 00:18:31.909
doing the moving meditation doesn't mean

00:18:31.909 --> 00:18:35.869
we can't do something kind of fun but if

00:18:35.869 --> 00:18:37.309
you're feeling more restorative today I

00:18:37.309 --> 00:18:39.499
invite you to stay here right here in

00:18:39.499 --> 00:18:45.799
Milazzo Anna lifting your heart seeing

00:18:45.799 --> 00:18:48.320
if you can find length up through the

00:18:48.320 --> 00:18:49.820
crown of the head chances are we're

00:18:49.820 --> 00:18:51.320
gonna be here at first and so we're

00:18:51.320 --> 00:18:54.769
gonna want to slowly connect to the

00:18:54.769 --> 00:18:57.769
breath to open it up here option two

00:18:57.769 --> 00:18:59.619
would be for a little bit asana practice

00:18:59.619 --> 00:19:02.330
so taking this deep connection to the

00:19:02.330 --> 00:19:03.739
breath and this presence that you've

00:19:03.739 --> 00:19:06.019
built up placing the palms in front of

00:19:06.019 --> 00:19:08.330
you I'm beginning to rock gently back

00:19:08.330 --> 00:19:11.570
and forth as you do that you might bring

00:19:11.570 --> 00:19:15.590
the toes in closer and then I'll

00:19:15.590 --> 00:19:17.389
actually turn to the side just don't see

00:19:17.389 --> 00:19:20.059
this a little better and then maybe you

00:19:20.059 --> 00:19:22.369
lift up and maybe not maybe it's new so

00:19:22.369 --> 00:19:24.919
maybe don't lift up today but we keep

00:19:24.919 --> 00:19:26.980
this calm cool energy that we've built

00:19:26.980 --> 00:19:34.540
so far and we take it into its focus

00:19:34.540 --> 00:19:37.900
this awareness of the breath the back

00:19:37.900 --> 00:19:40.450
body we press away from the earth keep

00:19:40.450 --> 00:19:42.010
an extension through the crown of the

00:19:42.010 --> 00:19:47.230
head breathe in and out if you have a

00:19:47.230 --> 00:19:49.180
block you can use the block to perch up

00:19:49.180 --> 00:19:53.070
on here a little bit and practice crow

00:19:53.070 --> 00:19:55.510
or again you might just stay in that

00:19:55.510 --> 00:20:09.280
squat maybe lifting one so keep playing

00:20:09.280 --> 00:20:16.480
here a couple more breaths this rocking

00:20:16.480 --> 00:20:18.040
in and out of crow is really nice for

00:20:18.040 --> 00:20:21.010
beginners just to get a little sense and

00:20:21.010 --> 00:20:24.790
slowly get the knees up into the

00:20:24.790 --> 00:20:28.600
shoulders towards the shoulders so

00:20:28.600 --> 00:20:29.800
finish it out wherever you are a little

00:20:29.800 --> 00:20:31.840
playtime you can even keep it going be a

00:20:31.840 --> 00:20:38.080
rebel then we'll meet up with our

00:20:38.080 --> 00:20:42.670
friends here in our squat and surely we

00:20:42.670 --> 00:20:45.880
are ready to release so we'll slowly

00:20:45.880 --> 00:20:49.450
bring the fingertips behind us

00:20:49.450 --> 00:20:56.179
send the legs out long take the thumbs

00:20:56.179 --> 00:20:58.159
to the hip creases press them down and

00:20:58.159 --> 00:21:00.080
away inhale lift your heart up exhale

00:21:00.080 --> 00:21:03.309
forward fold

00:21:05.409 --> 00:21:09.500
relaxing the weight of the head down and

00:21:09.500 --> 00:21:12.399
then wrapping the arms around the legs

00:21:12.399 --> 00:21:16.460
the shin or the outer edges of the feet

00:21:16.460 --> 00:21:18.289
maybe you interlace the fingertips here

00:21:18.289 --> 00:21:22.190
one day breathe deep keep the shoulders

00:21:22.190 --> 00:21:31.070
relaxed and soft tuck the chin into the

00:21:31.070 --> 00:21:35.510
chest gently unravel cool so from here

00:21:35.510 --> 00:21:37.070
we're gonna move into one legged pigeon

00:21:37.070 --> 00:21:41.539
and then to shavasan so to do that we're

00:21:41.539 --> 00:21:43.580
gonna cross the ankles and come on to

00:21:43.580 --> 00:21:50.720
all fours and then from here well inhale

00:21:50.720 --> 00:21:52.850
extend the right leg out long exhale

00:21:52.850 --> 00:21:55.970
bring it up and in for your posture so

00:21:55.970 --> 00:21:57.470
we keep a brightness in the right foot

00:21:57.470 --> 00:21:59.570
we keep a nice awareness through the

00:21:59.570 --> 00:22:02.659
left leg and we come up off of that

00:22:02.659 --> 00:22:04.549
right hip and then we can use this

00:22:04.549 --> 00:22:07.130
blanket or towel that we have handy to

00:22:07.130 --> 00:22:09.980
pillow the right hip up a little bit we

00:22:09.980 --> 00:22:12.470
can use the block to eventually pillow

00:22:12.470 --> 00:22:14.980
the head spend lots of options here for

00:22:14.980 --> 00:22:20.110
some really nice moments with the breath

00:22:20.110 --> 00:22:23.170
in one legged pigeon

00:22:23.170 --> 00:22:31.140
find what feels good enjoy the posture

00:22:31.560 --> 00:22:33.910
send breath into the outer edge of that

00:22:33.910 --> 00:22:36.700
right hip and you might even find a

00:22:36.700 --> 00:22:39.100
gentle gentle rocking back and forth

00:22:39.100 --> 00:22:41.459
here

00:22:51.450 --> 00:22:53.400
and then we'll slowly tuck the chin into

00:22:53.400 --> 00:22:56.330
the chest come up bring your right palm

00:22:56.330 --> 00:23:00.059
over towards your right foot and then

00:23:00.059 --> 00:23:03.120
take a look behind look at your left leg

00:23:03.120 --> 00:23:05.040
now if you're new to the practice you

00:23:05.040 --> 00:23:08.190
might just be like one day one day I'll

00:23:08.190 --> 00:23:10.950
grab you but maybe that day is today and

00:23:10.950 --> 00:23:12.720
you slowly press into your foundation

00:23:12.720 --> 00:23:14.880
use your right palm on the earth bend

00:23:14.880 --> 00:23:18.380
that left knee and grab that left ankle

00:23:18.380 --> 00:23:21.330
be really mindful maybe guys this is

00:23:21.330 --> 00:23:23.010
like this was my pose for the longest

00:23:23.010 --> 00:23:29.450
time and then one day I was like hey

00:23:29.450 --> 00:23:33.299
find your breath lift your heart take

00:23:33.299 --> 00:23:35.790
any variation you like here you might be

00:23:35.790 --> 00:23:38.400
hooking in the elbow you might be

00:23:38.400 --> 00:23:39.840
reaching around to grab you might use

00:23:39.840 --> 00:23:41.610
your strap but just keep it soft and

00:23:41.610 --> 00:23:48.110
easy awesome then gently we'll release

00:23:48.110 --> 00:23:51.419
we'll curl the back toes under and take

00:23:51.419 --> 00:23:54.840
one downward-facing dog here sending the

00:23:54.840 --> 00:23:59.870
hip bones hip points up sit bones high

00:23:59.870 --> 00:24:06.000
deep breath in Long breath out and the

00:24:06.000 --> 00:24:09.150
slowly shed and back down one legged

00:24:09.150 --> 00:24:11.700
pigeon on the other side send the left

00:24:11.700 --> 00:24:15.540
toes out then inhale all the way up find

00:24:15.540 --> 00:24:18.870
your posture nice and easy

00:24:18.870 --> 00:24:24.320
I feel so mod today with my hair down

00:24:24.320 --> 00:24:27.960
the theme of our practice so soft and

00:24:27.960 --> 00:24:30.049
sweet and yummy he's great

00:24:30.049 --> 00:24:32.730
so the same thing year I can use a

00:24:32.730 --> 00:24:35.970
little padding to support and it took me

00:24:35.970 --> 00:24:37.590
a long time to drop that hip really

00:24:37.590 --> 00:24:42.809
truly so if you're feeling like a little

00:24:42.809 --> 00:24:47.700
cushion Christian is always nice and we

00:24:47.700 --> 00:24:50.450
find our posture

00:25:05.040 --> 00:25:09.570
notice how you feel notice the

00:25:09.570 --> 00:25:12.390
sensations in your body and also your

00:25:12.390 --> 00:25:14.610
spirit your attitude any emotion that

00:25:14.610 --> 00:25:18.380
comes along for the ride stay present

00:25:18.380 --> 00:25:25.140
keep listening draw the palms underneath

00:25:25.140 --> 00:25:26.910
the shoulders tuck the chin into the

00:25:26.910 --> 00:25:31.320
chest well lift it up try to avoid the

00:25:31.320 --> 00:25:33.510
tendency to rock on to that back hip

00:25:33.510 --> 00:25:34.919
here to look back see if you can stay

00:25:34.919 --> 00:25:37.200
Center that's where that support is kind

00:25:37.200 --> 00:25:39.290
of nice just to butt up there literally

00:25:39.290 --> 00:25:42.590
and we look back and maybe we're like

00:25:42.590 --> 00:25:51.540
some day and maybe we're like today stay

00:25:51.540 --> 00:25:53.549
mindful stay lifted in the heart so

00:25:53.549 --> 00:25:55.110
don't collapse here but keep it lifted

00:25:55.110 --> 00:25:58.380
use your left palm to support you that

00:25:58.380 --> 00:26:04.410
upward current of energy take one more

00:26:04.410 --> 00:26:07.200
breath wherever you are even if you're

00:26:07.200 --> 00:26:09.929
in some day to keep full proud beautiful

00:26:09.929 --> 00:26:15.059
breath in and then exhale back awesome

00:26:15.059 --> 00:26:16.740
we're gonna actually roll into the left

00:26:16.740 --> 00:26:18.570
hip here now so permission to roll onto

00:26:18.570 --> 00:26:21.330
that left hip we swing all right leg

00:26:21.330 --> 00:26:23.940
around and we come to lie flat on the

00:26:23.940 --> 00:26:26.309
back I'm gonna take my blanket with me

00:26:26.309 --> 00:26:28.820
for a pillow

00:26:32.299 --> 00:26:36.499
and I extend the legs out long hands

00:26:36.499 --> 00:26:37.969
rest gently on the belly or the ribcage

00:26:37.969 --> 00:26:39.739
and I'm just gonna windshield-wiper the

00:26:39.739 --> 00:26:47.239
toes here back and forth and like it is

00:26:47.239 --> 00:26:49.399
what you make it you know sometimes the

00:26:49.399 --> 00:26:52.219
chattering goes or what we need and the

00:26:52.219 --> 00:26:54.830
six-pack abs and sometimes we just need

00:26:54.830 --> 00:26:56.929
to lie down and find our breath and

00:26:56.929 --> 00:26:59.509
swish swash our toes back and forth like

00:26:59.509 --> 00:27:02.539
we did when we were kids and just you

00:27:02.539 --> 00:27:04.609
know find a little innocence and just

00:27:04.609 --> 00:27:07.279
get back to who we really are I know

00:27:07.279 --> 00:27:09.409
that sounds kind of loaded but I believe

00:27:09.409 --> 00:27:11.499
in that I think that yoga helps

00:27:11.499 --> 00:27:15.440
definitely reminds me of that cuz that's

00:27:15.440 --> 00:27:17.179
what our yoga's all about getting back

00:27:17.179 --> 00:27:23.769
to you about the pose is a lot about the

00:27:23.769 --> 00:27:27.970
diet or anything

00:27:27.970 --> 00:27:35.220
it's all about you so here we are

00:27:35.230 --> 00:27:37.740
at the end of our practice for today I

00:27:37.740 --> 00:27:40.210
might bring my arms gently out to my

00:27:40.210 --> 00:27:43.510
sides and I encourage you I know we're

00:27:43.510 --> 00:27:44.799
all very busy but I encourage you to

00:27:44.799 --> 00:27:47.019
take at least 10 nice long smooth deep

00:27:47.019 --> 00:27:51.610
breaths here and then after that have an

00:27:51.610 --> 00:27:53.969
awesome day

00:27:59.970 --> 00:28:00.450
you

00:28:00.450 --> 00:28:08.980
[Music]