WEBVTT

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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and we
have another feel good flow,

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this one with a focus
on the upper back body.

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So hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, come on
down to the ground,

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and let's begin in Child's Pose.

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If Child's Pose or
Extended Child's Pose

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isn't a comfy spot
for you to start in,

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you can choose a nice
comfortable seat of your choice.

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So knees wide or together.

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Come on down to the ground,

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and begin to draw
your attention inward,

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whether you're
starting in the Child's Pose,

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or just an easy seat.

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Close your eyes.

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Begin to notice your breath,

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and allow that
to maybe, right away,

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inspire some deeper inhalations,

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and some longer exhalations.

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Allow your shoulders to relax,

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your fingertips and
toes to soften their grip.

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Continue to notice your breath.

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Gently deepening

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your inhales as you're ready.

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And allowing the
exhale to become longer

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as you're ready.

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This is time for you to
check in with yourself,

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mind, body, and heart.

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And let your 
breath guide the way.

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On your next inhale,

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slowly bring the arms forward,

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lift up, or if you're in a
seated position, come forward,

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and we're gonna meet
as we come onto all fours.

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Spread the fingertips wide.

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Curl the toes under,

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inhale in, 
exhale, lift the knees.

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We're starting with a
Hovering Table right away.

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So warm up the body, and connect
us to center, to the core.

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You're only here for three,
breathe deep, two,

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and one, slowly lower,
press into the tops of the feet.

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Drop the belly, open the chest.

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Inhale, look forward.

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Good, exhale, 
round the spine, chin to chest,

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Cat Pose, you know it.

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Creaky old floor
here in the house today.

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Inhale, drop the belly,
open the chest.

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Look forward.

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Exhale, round through the spine.

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Really get articulation
going in these moves,

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these next few rounds.

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Now following the
sound of your breath,

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dropping the
belly on the inhale,

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rounding the
spine on the exhale.

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Let's do one more,
and really slow it down.

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Feel it out.

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Nice, then we'll come back 
to Tabletop, nice neutral spine.

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Benji just let a loud sigh out.

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We're gonna turn
the fingertips out,

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and in towards your body.

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So peek at me if
you need a little demo,

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and if this is too much, you
can just do one hand at a time.

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Or of course, you can decrease
the rotation a little bit.

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From here, we're gonna
draw gentle circles one way.

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And as you do this,
gently deepen your breath,

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the connection to that inhale.

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Nice and full, and
that exhale nice and long.

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Nice and easy,
reverse the circle.

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And just notice what's
happening in the rib cage,

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the front body here.
See if you can draw some energy

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up through that
area of the body.

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Beautiful, slow and steady.

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Come back to stillness,
we'll release.

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Bring the hands forward,

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send the hips back,
Extended Child's Pose,

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just for one breath in,

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and long breath out.

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Good, inhale, rise back up,
curl the toes under,

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exhale, send the hips up high
and back, Downward Facing Dog.

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I have a beautiful view

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of my other
Downward Facing Dog here.

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Start to bend the knees,
pedal it out.

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Feel that nice
stretch through the foot.

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Notice how that's connected
to the ankle, the calf,

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the knee, all the way up
the hamstring, to the hips.

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Again, find that
connection to center

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by drawing the navel in
and up a bit, engage your abs.

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And then take a look
underneath your right shoulder.

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And then back to center,

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and slowly dial it
underneath the left shoulder.

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Back to center.

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Then bend the knees,
inhale to look forward.

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Exhale to make your
way to the top of the mat.

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So you can take
baby steps, you can hop.

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We're gonna start with the
feet hip width apart here,

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Standing Forward Fold
at the top of the mat.

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Bend your knees generously,
pull the hip creases back,

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and allow the head to hang.

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Grab opposite elbow here,

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and gently sway side to
side if that feels good.

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Really grounding
through the feet here.

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Lots of love and
attention on the feet here

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in this Standing Forward Fold.

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Start to take a few more
audible breaths now and again,

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connecting to the
sound of your breath.

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If you're familiar
with Ujjayi, excuse me,

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you can start to
connect to that Ujjayi breath,

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that ocean sound.

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Let any stress or tension

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you might be
carrying on your shoulders,

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let it melt away here
as you release the hands,

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and with the
knees generously bent,

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so strong legs,
strong connection to core,

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we'll begin to roll
it up nice and slow.

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Keep the legs engaged,
protect the low back.

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Draw the navel in and up,

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as you slowly stack the spine.

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Lift your heart, roll the
shoulders forward, up and back,

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and come to land in your
beautiful Mountain Pose.

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Head over heart,
heart over pelvis.

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We're gonna inhale.

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Send the arms forward.

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Exhale, right arm
underneath the left.

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We're gonna wrap it at the elbow,
or at the forearm here.

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And if the palms come together, 
great, if not, no worries.

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Inhale, elbows lift up.

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Exhale, keep the legs straight.

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We're just gonna
draw the navel back,

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and round through,
chin to chest.

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Peek at me if you need to.

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Now inhale again, lift up.

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Think Cat Pose, so long belly.

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And exhale, chin to chest,
round forward.

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Feel that deep stretch in
the neck and the upper back.

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Once more, inhale,
lift the elbows.

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Exhale, round through, 
chin to chest.

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Now this time, we're just
gonna keep the journey going.

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So we're gonna bend the knees.

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Keep the bind in the arms,
bend the knees,

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send it all the way
into the Forward Fold.

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Beautiful, from there,
release the bind,

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and on your next inhale, 
halfway lift,

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long neck, flat back.

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Elbows squeeze
into the side body.

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Good, release it.

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And on your next inhale,

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send the fingertips up,
ground through the feet.

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Reach all the way
up towards the sky.

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Big breath, big stretch,
and exhale, hands release.

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Arms gently back to your sides.

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Mountain Pose.

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Good. Inhale, 
send the fingertips forward.

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Once again, exhale.

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This time, left arm underneath
the right, we find the bind.

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Inhale, lift the elbows.

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Exhale, legs stay straight here

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as we draw the chin to chest,

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navel back, feel this 
stretch in the neck,

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the shoulders, upper back.

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Good, inhale, rise.

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Elbows lift, chest lifts,
and exhale, round.

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Inhale, lift.

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Exhale, round.

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Good, this time, start to 
slowly bend the knees,

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take it nice and
slow all the way down.

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Grounded through all
four corners of the feet.

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Let the weight of the head hang.

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Let the weight of the arms hang.

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And then we release the bind.

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Inhale halfway lift, crown
of the head shoots forward,

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tailbone back.

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And then exhale,
slowly release.

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This time, plant the palms,
step one foot back,

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then the other for Plank Pose.

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Draw the navel in and up,
send the heels back,

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broaden through the upper back.

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So you want your shoulder blades

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to almost feel like
they're going left to right.

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So there's this doming
effect in the upper back body.

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My abdominal wall
is turned on here.

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We're gonna squeeze 
the right knee up,

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and in towards the chest.

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Inhale, exhale, send it back.

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Left knee up and
in towards the chest.

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Inhale. Exhale, send it back.

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Right knee, and left knee.

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Right knee, and left knee.

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One more time on each side,
you have it, right knee,

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and left knee, and slowly
lower all the way to the belly.

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Beautiful.

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Take an inhale in here.

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Drag the hands in line with
the rib cage as you exhale.

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Squeeze the elbows
into the side body.

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On your next breath in,
inhale for a low Cobra.

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Draw the
shoulder blades together,

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and exhale slowly release.

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Curl the toes under, inhale in.

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Exhale, press up,
power up to Plank Pose.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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Then send the hips up high
and back, Downward Facing Dog.

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Nice.

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Inhale in deeply here.

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Exhale to let something go.

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Good, bend the knees.

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Inhale, look forward.

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Exhale to make
your way to the top.

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Once you're at the top, 
let the weight of the head hang,

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and on your next
breath in, lift up halfway.

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Hi, Benji, and then
exhale slowly, release.

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Great, root to rise here,
ground through the feet.

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Spread the fingertips, inhale.

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Reach all the way up.

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And exhale, hands release
down gently to your side.

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Mountain Pose.

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Inhale in deeply,
observe your breath.

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And exhale completely.

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Observe the quality 
of your breath.

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Nice, interlace the
fingertips now behind the back.

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We're gonna draw
the knuckles down here

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as you open up
through the chest.

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Really squeeze the
shoulder blades together.

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Maybe find some 
soft easy movement

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in the head and the neck.

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Then if they are not already there,
walk the feet together,

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really together, arch to arch.

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Ground through all four corners.

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Find that four-part
equal standing here.

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Lift up through the front body,
ground through the back body.

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Inhale in deeply here.

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Keep the bind, 
as you exhale, bend the knees.

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Start to melt
your heart forward.

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Come into the Forward Fold here.

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Inhale in with control. 
Exhale, release the bind.

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Inhale, halfway lift.

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Crown of the head
reaches forward, long neck.

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Exhale to soften and fold.

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Hi, Benji.

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Step the right foot back.

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Excuse me, 
step the left foot back.

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(laughs) 
Got distracted by Benji.

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Step the left foot back,
just the left foot,

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and inhale, sweep the
fingertips forward, up and back.

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So front knee's bent.

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Left foot is really reaching,

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left heel is really reaching,
high lunge.

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Good, draw the navel in and up.

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Open up through the chest.

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Imagine you're holding a
big beach ball up and overhead.

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Good, inhale.

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Exhale, right arm
underneath the left arm here.

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Find the Eagle bind again.

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Inhale, lift the elbows up,

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and exhale, same thing
as before in Mountain,

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but this time
we're in the high lunge.

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Draw the chin to chest,
hollow through the front body.

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Think about lifting,

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and squeezing up from
the base of the spine.

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Good, inhale, lift up.

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Then exhale round through.

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Find your center.

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Inhale, lift up, last one.

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And lifting up from the
pelvic floor as you round.

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Beautiful, from here, we're
gonna pivot on the back foot.

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Release the bind,

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right elbow comes to
the top of the right thigh.

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Inhale, send the left
fingertips forward, up and back,

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big circle, 
forward, up and back.

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Last time, forward, up and back.

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And this time we might
take it all the way back

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to the low back,

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or maybe to the front of
the right thigh for the bind.

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You can stay here, or if
you wanna deepen the posture,

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take the right fingertips
all the way down to the earth.

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Extended Side Angle.
Take one more deep breath here.

00:15:14.270 --> 00:15:16.590
And then exhale, slowly unravel.

00:15:16.590 --> 00:15:20.280
Bring everything back
to that nice low lunge.

00:15:20.280 --> 00:15:21.113
Plant the palms,

00:15:21.113 --> 00:15:23.890
step the right
toes back, Plank Pose.

00:15:23.890 --> 00:15:24.930
Inhale in here.

00:15:24.930 --> 00:15:28.160
Exhale, lower to the
belly or Chaturanga.

00:15:28.160 --> 00:15:31.922
Inhale, Cobra or
Upward Facing Dog.

00:15:33.540 --> 00:15:36.919
Exhale, Downward
Facing Dog, meet me there.

00:15:41.950 --> 00:15:44.633
Connecting to your breath,
inhale in deeply.

00:15:46.460 --> 00:15:49.262
And exhale completely.

00:15:51.900 --> 00:15:53.960
Bend the knees, 
inhale, look forward.

00:15:53.960 --> 00:15:57.321
Exhale to step or
hop your way to the top.

00:15:58.440 --> 00:16:00.710
Inhale, halfway lift.

00:16:00.710 --> 00:16:04.280
Exhale, soften and fold.

00:16:04.280 --> 00:16:06.500
Feet together, really together,
root to rise here.

00:16:06.500 --> 00:16:08.696
Inhale, reach for the sky.

00:16:09.710 --> 00:16:12.882
Exhale, release, going
right into the second side.

00:16:12.882 --> 00:16:15.690
Interlace the
fingertips behind the back.

00:16:15.690 --> 00:16:18.130
This time, 
the opposite thumb on top.

00:16:18.130 --> 00:16:20.270
Draw the knuckles down and away.

00:16:20.270 --> 00:16:22.580
Open up through the chest.

00:16:22.580 --> 00:16:24.740
Inhale, lift the chin slightly.

00:16:24.740 --> 00:16:26.010
Exhale, bend the knees.

00:16:26.010 --> 00:16:28.570
Begin to melt
your heart forward.

00:16:28.570 --> 00:16:30.504
Coming into the fold.

00:16:32.820 --> 00:16:35.289
Take a moment here, breathe.

00:16:37.850 --> 00:16:39.141
And on your next exhale,

00:16:39.141 --> 00:16:41.923
gently release the
bind with control.

00:16:42.900 --> 00:16:45.393
Inhale, catch a wave,
halfway lift.

00:16:46.620 --> 00:16:49.560
Exhale to soften and fold.

00:16:49.560 --> 00:16:52.490
This time, 
step the right foot back.

00:16:52.490 --> 00:16:54.385
Keep the front knee bent.

00:16:54.385 --> 00:16:55.568
Find your center as you

00:16:55.568 --> 00:16:57.500
lift the fingertips 
forward, up and back.

00:16:57.500 --> 00:16:59.420
High lunge.

00:16:59.420 --> 00:17:01.215
Navel draws in and up,

00:17:01.215 --> 00:17:03.543
squeeze inner thighs
to the midline.

00:17:04.620 --> 00:17:06.971
Big beach ball up and overhead.

00:17:08.050 --> 00:17:09.980
Right heel reaches actively

00:17:09.980 --> 00:17:11.959
towards the back
edge of your mat.

00:17:14.140 --> 00:17:16.550
Beautiful, then left arm 
underneath the right.

00:17:16.550 --> 00:17:20.040
Inhale, lift the
elbows up in the bind.

00:17:20.040 --> 00:17:23.420
Exhale, round slowly.

00:17:23.420 --> 00:17:27.275
Upper back body
stretching is the navel,

00:17:27.275 --> 00:17:30.970
low belly lifts up
and in, Uddiyana Bandha.

00:17:30.970 --> 00:17:32.753
Inhale, lift up.

00:17:33.600 --> 00:17:37.057
Exhale, slow and 
with control here.

00:17:37.057 --> 00:17:38.830
Find the lift.

00:17:38.830 --> 00:17:40.653
Inhale, lift up.

00:17:41.520 --> 00:17:45.260
And exhale, 
lift and squeeze, round.

00:17:46.340 --> 00:17:48.790
Great, from here,
pivot on the back foot.

00:17:48.790 --> 00:17:53.660
Right outer edge of the right
foot really glues to the mat.

00:17:53.660 --> 00:17:56.180
Left elbow to the
top of the left thigh.

00:17:56.180 --> 00:18:00.400
Right fingertips
reach forward, up, around,

00:18:00.400 --> 00:18:01.654
and back, breathe deep.

00:18:01.654 --> 00:18:07.040
Forward, up, around, and back.

00:18:07.040 --> 00:18:09.980
Last time forward, up,
around, and back,

00:18:09.980 --> 00:18:12.430
and this time,
find what feels good.

00:18:12.430 --> 00:18:15.180
Maybe the right
hand on the low back.

00:18:15.180 --> 00:18:17.779
Maybe you take it
around for the bind.

00:18:18.710 --> 00:18:20.513
Opening up through the chest.

00:18:21.400 --> 00:18:24.250
Maybe left fingertips
come all the way down.

00:18:25.660 --> 00:18:27.504
Extended Side Angle variation.

00:18:27.504 --> 00:18:31.200
Take a deep breath in,
neck is nice and long.

00:18:31.200 --> 00:18:32.845
Strong legs.

00:18:33.740 --> 00:18:36.800
And then slowly on
your exhale, release.

00:18:36.800 --> 00:18:40.430
Dial it right back
down to that low lunge.

00:18:40.430 --> 00:18:42.920
Plant the palms, step it back.

00:18:42.920 --> 00:18:46.840
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:18:46.840 --> 00:18:48.397
Move with your breath.

00:18:50.960 --> 00:18:53.129
Meet me in Downward Dog.

00:18:55.600 --> 00:18:59.049
Nice, find your breath.

00:19:03.470 --> 00:19:06.170
Inhale, lift the
right leg up high.

00:19:06.170 --> 00:19:08.710
Exhale, step it forward.

00:19:08.710 --> 00:19:12.900
Inhale, sweep the arms
forward up and back, high lunge.

00:19:12.900 --> 00:19:17.120
Exhale, right arm
underneath the left elbow.

00:19:17.120 --> 00:19:20.870
Okay, so from here, 
we can move nice and slow,

00:19:20.870 --> 00:19:22.024
but we're gonna
find a little balance,

00:19:22.024 --> 00:19:26.250
and we're gonna inhale in,
exhale, shift forward.

00:19:26.250 --> 00:19:30.570
Step the left leg
over to cross the right.

00:19:30.570 --> 00:19:32.140
You can do this in baby steps,

00:19:32.140 --> 00:19:36.860
so you can do it
in one move to Eagle,

00:19:36.860 --> 00:19:40.170
or you can take little
baby steps along the way.

00:19:42.120 --> 00:19:43.648
Let's play.

00:19:45.010 --> 00:19:50.000
Bending the knees generously,
dropping the center,

00:19:50.000 --> 00:19:53.677
coming into Garudasana.

00:19:56.170 --> 00:19:58.438
Find your focus,
find your breath.

00:19:59.440 --> 00:20:00.790
Inhale in.

00:20:00.790 --> 00:20:04.120
Exhale, send the left
leg all the way back.

00:20:04.120 --> 00:20:06.630
Release the bind,
open up through the chest,

00:20:06.630 --> 00:20:09.350
and just bring it all the
way back down to your lunge.

00:20:09.350 --> 00:20:12.340
Plant the palms,
step the right toes back.

00:20:12.340 --> 00:20:13.846
Take a little vinyasa here.

00:20:13.846 --> 00:20:16.763
Belly to Cobra, or
Chaturanga to Up Dog.

00:20:18.230 --> 00:20:20.120
Let's meet in
Downward Facing Dog.

00:20:20.120 --> 00:20:22.423
Take a deep breath
in when you get there.

00:20:23.883 --> 00:20:28.863
Exhale completely,
let something go.

00:20:30.840 --> 00:20:33.060
Inhale, lift the
left leg up high.

00:20:33.060 --> 00:20:35.580
Exhale, step it all the way up.

00:20:35.580 --> 00:20:37.747
Inhale, high lunge.

00:20:38.940 --> 00:20:41.684
Exhale, left arm
underneath the right.

00:20:42.850 --> 00:20:43.930
Let's try it on this side.

00:20:43.930 --> 00:20:44.985
Take as many steps as you need.

00:20:44.985 --> 00:20:49.823
Inhale in, exhale, right
leg crosses the left this time.

00:20:52.670 --> 00:20:55.040
Bend your knees generously.

00:20:55.040 --> 00:20:56.340
It'll help you
find your balance.

00:20:56.340 --> 00:20:58.147
Draw your navel in and up.

00:21:00.410 --> 00:21:02.092
Control your breath.

00:21:06.680 --> 00:21:10.340
And after a little play time,
send that right foot back.

00:21:10.340 --> 00:21:11.942
Inhale, lift the elbows.

00:21:11.942 --> 00:21:14.990
Exhale, release the bind.
Open up through the chest.

00:21:14.990 --> 00:21:17.760
Good, take it right
back to that nice low lunge.

00:21:17.760 --> 00:21:20.270
Last vinyasa here, step it back.

00:21:20.270 --> 00:21:21.908
Move with your breath.

00:21:25.730 --> 00:21:27.575
Downward Facing Dog.

00:21:28.600 --> 00:21:30.122
Sorry, Benji.

00:21:31.740 --> 00:21:34.070
Inhale in deeply here.

00:21:34.070 --> 00:21:36.379
Exhale completely.

00:21:38.190 --> 00:21:39.961
Turn the toes in just a bit.

00:21:39.961 --> 00:21:42.940
Press through the
left hand firmly.

00:21:42.940 --> 00:21:43.920
Lift your right hand,

00:21:43.920 --> 00:21:46.670
and bring it to the
outer edge of your left leg,

00:21:46.670 --> 00:21:48.470
anywhere that feels good.
If it doesn't reach,

00:21:48.470 --> 00:21:50.790
you can just reach towards
the outer edge of your mat here

00:21:50.790 --> 00:21:52.660
for a twist.

00:21:53.380 --> 00:21:56.550
And then release that,
take it to the other side,

00:21:56.550 --> 00:21:58.910
pressing firmly
into the right hand.

00:21:58.910 --> 00:22:00.760
Take the left arm,
cross it over.

00:22:00.760 --> 00:22:02.480
Look underneath the
bridge of your right arm

00:22:02.480 --> 00:22:04.832
for a deep twist here, breathe.

00:22:05.950 --> 00:22:07.280
And release, awesome.

00:22:07.280 --> 00:22:09.690
From here, inhale in.

00:22:09.690 --> 00:22:12.420
Exhale, lower to the knees.

00:22:12.420 --> 00:22:14.320
Cross the ankles.

00:22:14.320 --> 00:22:18.100
Use your hands to guide you
as you come all the way through.

00:22:18.100 --> 00:22:21.403
Cross-legged, 
send the legs out long.

00:22:22.680 --> 00:22:27.680
And slowly roll all
the way to your back.

00:22:29.230 --> 00:22:31.950
Nice, just take a second

00:22:31.950 --> 00:22:34.419
to relax the
weight of your body here.

00:22:38.760 --> 00:22:43.230
And when you're ready, 
hug both knees up to the chest.

00:22:43.230 --> 00:22:45.532
Wrap your arms around the shins.

00:22:47.100 --> 00:22:48.530
You can close your eyes now,

00:22:48.530 --> 00:22:52.341
and just rock
gently side to side.

00:22:52.341 --> 00:22:56.030
Maybe take some circles one way,

00:22:56.030 --> 00:22:58.960
and then the other,
massaging the low back.

00:23:06.930 --> 00:23:10.910
Then drop the feet, walk
the heels close to the hips.

00:23:10.910 --> 00:23:12.882
Plant the palms,
toes pointing forward.

00:23:12.882 --> 00:23:15.140
Inhale in, tuck the chin.

00:23:15.140 --> 00:23:18.892
Exhale, begin to slowly
lift the hips for Bridge Pose.

00:23:20.660 --> 00:23:23.733
Slowly lifting, lifting,
shins forward.

00:23:24.630 --> 00:23:26.010
Sits bones feel like

00:23:26.010 --> 00:23:28.030
they're reaching
towards the back of the knees.

00:23:28.030 --> 00:23:29.510
The shins feel
like they're reaching

00:23:29.510 --> 00:23:31.730
towards the front of the mat.

00:23:31.730 --> 00:23:35.113
Lift your chest to your chin,
and your chin to the sky.

00:23:36.220 --> 00:23:37.980
Then if you like,
one final bind here,

00:23:37.980 --> 00:23:41.859
interlacing the fingertips
underneath the tailbone here,

00:23:41.859 --> 00:23:45.383
walking the shoulder
blades close together.

00:23:46.680 --> 00:23:51.680
Finding that beautiful stretch
in the neck, the shoulders,

00:23:52.390 --> 00:23:54.205
the upper back body.

00:23:55.380 --> 00:23:56.950
Creating stability by pressing

00:23:56.950 --> 00:23:59.061
into all four
corners of the feet.

00:24:00.290 --> 00:24:02.048
Inhale in deeply.

00:24:03.570 --> 00:24:07.115
Then exhale to slowly release.

00:24:09.950 --> 00:24:12.210
Bring your hands to your belly.

00:24:12.210 --> 00:24:14.933
Bring the soles of the
feet together, knees wide.

00:24:17.200 --> 00:24:19.567
Inhale lots of love in.

00:24:21.258 --> 00:24:24.367
And exhale lots of love out.

00:24:27.300 --> 00:24:29.848
Inhale lots of love in.

00:24:31.990 --> 00:24:34.300
And exhale lots of love out,

00:24:34.300 --> 00:24:37.113
extending one leg out long,
and then the other.

00:24:42.440 --> 00:24:44.247
So hands can stay
on the belly here,

00:24:44.247 --> 00:24:46.620
come gently to your sides.

00:24:46.620 --> 00:24:48.962
You can bring
them behind the head,

00:24:49.860 --> 00:24:52.480
opening up
through the armpit chest.

00:24:52.480 --> 00:24:57.929
Just take a moment to
allow yourself to simply be.

00:24:59.380 --> 00:25:01.452
Relax the weight of
the body completely

00:25:01.452 --> 00:25:03.269
and fully into the earth.

00:25:10.760 --> 00:25:12.620
Great work today.
Thank you so much

00:25:12.620 --> 00:25:16.033
for sharing your
valuable time and energy with me,

00:25:16.920 --> 00:25:18.960
and with Benji, and all
of the beautiful people

00:25:18.960 --> 00:25:21.350
practicing together 
around the world.

00:25:23.490 --> 00:25:25.872
If you like, draw
the hands together now.

00:25:26.905 --> 00:25:30.513
Thumbs to third eye, we'll
take a final breath in together.

00:25:32.606 --> 00:25:35.116
And exhale to close.

00:25:35.116 --> 00:25:36.426
Namaste.

00:25:39.516 --> 00:25:43.431
(upbeat music)