WEBVTT

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- What's up, party people?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have a
full body flow for you.

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So this can be really great if
you don't have a lot of time,

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but you wanna get
the juices flowing.

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This could also be a
really great practice

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to supplement with a
run or another type of class

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or some sort of meditation even.

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

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(upbeat music)

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Hi, everyone.

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We're gonna begin
today's practice standing

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at the top of the mat.

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Thanks so much
for sharing your time

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and your energy with me and
all of the people practicing

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this video at
the same time as us.

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Let's begin in Mountain Pose.

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See how fast you can
ground through the feet,

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stand up nice and tall
and right away

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dive right into
noticing your breath.

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Draw the palms together
at the heart, Anjuli Mudra.

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Lift the sternum to the thumbs.

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If you feel comfortable,
close your eyes

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or just soften your gaze
gently down past your nose.

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Relax your shoulders and
invite a more loving awareness

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into this moment.

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Start at the ground,

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soles of the feet
pressing into the earth.

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And then work your way up,

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scanning the full
body here to start

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in Tadasana, Mountain Pose.

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As you gently begin
to deepen your breath,

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let go of the day thus far.

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Politely put any
tasks that you have

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to do after this
practice on hold.

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And let's find
what feels good here

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in this sweet flow, ready?

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Inhale in.

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Exhale to bow
the head to the heart.

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Continue to
elongate your inhale,

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extend your exhale and if
there's a little intention,

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something you'd like
to set here for your flow,

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go ahead and do it now.

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Good, then take
a deep breath in.

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Exhale to release, fingertips
are gonna go down to come up

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and then on your next inhale,
reach for the sky.

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Exhale, bend your knees,
wiggle the fingertips,

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take it down into a Forward
Fold, bent knees here to start.

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Inhale, lift up halfway,
find a flat back position

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as you reach the crown
forward and the tail back.

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Hug the elbows in
towards your side body,

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pull back with the hip creases,
soft bend in the knees.

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Inhale in, tuck the chin
slightly to lengthen the back

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of the neck and
exhale to let everything go.

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Good, bend your knees,
ground through the feet,

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inhale, sweep the arms all the
up, big stretch, big breath.

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And then exhale, hands
to heart, Mountain Pose.

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Inhale in here.

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Exhale to relax
the shoulders down.

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Here we go, inhale,
reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale, halfway lift again,
your version,

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find length in the neck.

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Exhale to slowly bend the knees,

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plant the palms
and step one foot back

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and then the
other for Plank Pose.

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Press away from your yoga mat,

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reach the crown forward,
heels back.

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Slowly begin to lift
the corners of the mouth

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as you find this
hollow body position,

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sending your
shoulder blades left to right.

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Creating a doming
shape in the upper body.

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You're here for three,
turning on the abs for two

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and on the one,
slowly lower to the knees.

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Walk the knees
underneath the hip points,

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press into the tops of the feet.

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Inhale to drop the belly,
open the chest, look forward.

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Exhale to round the spine,
chin to chest, navel draws up.

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With your breath, inhale,
drop the belly, Cow Pose.

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Exhale, claw through
the fingertips, exhale, Cat.

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Inhale, drop the belly.

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Lots of space between the
ears and the shoulders here.

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Exhale, rounding through.

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And one more time,
inhale, drop the belly.

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And exhale, Cat Pose.

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Good, curl the toes under.

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Peel up from the hip creases,

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lift the hips up high and back.

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Melt your heart
towards your thigh bones,

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Downward Facing Dog.

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Claw through the fingertips,

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index fingers are
pointing forward here,

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fingers are spread evenly,
biceps by the ears.

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Good, anchor
through the left heel.

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On your next inhale,
lift the right leg up high.

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Exhale, cross your right knee
over to kiss your left elbow.

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Gaze forward,
upper body's in Plank.

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Inhale to kick it up,
Three-Legged Dog.

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Repeat right knee to
left elbow, gaze forward,

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shoulders over the wrists.

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Inhale, kick it up,
Three-Legged Dog.

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Last one, welcome this
heat that's coming in here.

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Right knee to left elbow,
gaze down and forward.

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Beautiful, kick it up,
Three-Legged Dog.

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Exhale, step it
all the way through.

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Lower to your left knee.

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On an inhale, sweep the arms up

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and overhead, Crescent Lunge.

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Big breath here as
you lift your chest,

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lift your heart, squeeze
inner thighs to the midline

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to find that
support from within, right?

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So, we're not
dumping on the joints,

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we're creating
stability and strength.

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Inhale, pull the thumbs back.

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Exhale, send it forward.

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Lift the back knee,
come to a nice, low lunge.

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On your next inhale,
look forward.

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Exhale to step
the left foot back.

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Beautiful, inhale in here.

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Exhale, Downward Facing Dog,
nice work.

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Inhaling deeply here, big,
cleansing breath.

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Exhale completely.

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Good, anchor the right heel now.

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Inhale, lift the
left leg up high.

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Exhale, left knee
to right elbow.

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Shift forward, look forward,
upper body's in Plank.

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Inhale, anchor
through the right heel,

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kick the left leg up high,
Three-Legged Dog.

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Exhale, shift it forward,
knee to elbow.

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Claw through the fingertips,
inhale, kick it up.

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Exhale, last one, shifting
forward, navel draws up, up, up.

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Shoulders over the wrists, good.

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Inhale, Three-Legged Dog,
kick it up.

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Exhale, bring it all the way up
and through into your lunge.

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Lower the right knee down,
find your foundation here.

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When you're ready,

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sweep the arms all
the way up and overhead.

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Big breath, big stretch,

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feel it in your whole body.

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Good, then exhale, rain it down,

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take a deep breath in
as you lift the back knee.

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Look forward, exhale,
step it back, Plank.

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Beautiful, inhale in here.

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Exhale, Downward Facing Dog,
hips up high and back.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Bend the knees,
inhale to look forward.

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Exhale to step or hop
to the front of your mat.

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On your next breath in,

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find that flat back position,
excuse me, lift it up halfway.

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Exhale to soften and fold.

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Inhale, root to rise here,
reach for the sky,

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big breath, big stretch.

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Exhale, hands to heart.

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Observe your breath here.

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Find a little stillness.

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Nice work, bend the knees.

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Inhale, fingertips
go down to come up.

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Big breath, big stretch.

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Exhale, rain it down.

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Inhale, halfway lift,
find length.

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Exhale, soften and fold.

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Inhale to step one foot
back then the other, Plank Pose.

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This time, listen carefully,

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exhale, lower all
the way to the belly.

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Drag the hands in
line with the ribcage,

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press into the tops of the feet.

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Squeeze the elbows
into the side body,

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tuck the chin and inhale,
roll up, Baby Cobra.

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Exhale, forehead
kisses the earth.

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Inhale, roll up,
tucking the chin.

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Exhale, forehead
kisses the earth.

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Waking up the
muscles in the back body.

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Press into your pubic bone,
here we go.

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Inhale, squeeze the elbows

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into the side body,
lift up, Cobra.

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Exhale, slowly release,
nice work.

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Inhale, curl the toes under,

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lift your kneecaps,
tone your quadriceps.

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When you're ready, exhale,

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press all the way up to Plank,
strong and steady.

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Quietly whisper to
yourself here, "I am strong."

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I am strong.

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From here we're gonna turn

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onto the outer
edge of the right foot,

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inner arch of the left foot.

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Then send your left fingertips

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high up towards the sky, reach.

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Come back through center, Plank.

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Then come onto the
outer edge of your left foot,

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inner arch of your right foot,

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find this left shoulder over
the left wrist's foundation

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and then when you're ready,
lift the hips,

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lift the right arm up high,
reach.

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Come back through center.

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Plank Pose and
Downward Facing Dog, nice work.

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Inhale in here.

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Exhale out through the mouth.

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On your next inhale,
lift the right leg up high.

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Exhale, right knee to right
elbow, upper body's in Plank.

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Inhale, kick it up.

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Repeat, right knee
to right elbow,

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shoulders over the wrists.

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Inhale, kick it up.

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Exhale, last time,
right knee kisses right elbow,

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squeeze and lift,
squeeze and lift.

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And then send it all the way
back up, Three-Legged Dog.

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Great, all the way
through and up to your lunge.

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This time you know you can lower

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the back knee,
we did that before.

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So you can lower it or
keep it lifted as we come up

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to high lunge, sweeping
the arms up and overhead

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with that big, beautiful
inhale, getting nice and low,

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bending that back
knee if you need to,

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to get your center
right underneath you,

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front knee is bent.

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Inhale to look up,
pull the thumbs back.

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Exhale to rain it down.

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From here, left hand
comes to the earth.

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Inhale, right fingertips
to the sky, open the chest.

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Exhale, come back to your lunge.

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Step the right foot back,
take a deep breath in.

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Exhale, belly to Cobra
or Chaturanga to Up Dog.

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Find a little vinyasa.

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We'll meet in Downward
Facing Dog, take your time.

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Reconnect with the
sound of your breath.

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And from Downward Dog, we'll
anchor through the right heel

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and on your next breath in,
lift the left leg up high.

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Exhale, left knee to left elbow,

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shift forward, upper body's in
Plank, gaze it straight down.

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Inhale, kick it up,
claw through the fingertips.

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Exhale, shift it forward.

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Working the abdominal wall,
the obliques,

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shifting it all the way up,
Three-Legged Dog.

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Last one, think up and over
with the knee kissing the elbow.

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And then Three-Legged Dog.

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Nice, all the way up through
to your lunge, take your time.

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Back knee
lowered or lifted here.

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Here we go, with an inhale,

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sweeping the arms
forward, up and back.

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Find your center,
maybe bend that back knee

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to get your
center underneath you.

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Find that upward current of
energy through the front body.

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Front knee's bent, nice
and bent, bend that knee.

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Pull the thumbs back, big
inhale, full body stretch.

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Exhale with
control all the way down.

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Back knee lowered or lifted,
right hand to the earth.

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Here we go, inhale, twist.

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Left fingertips to the sky.

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And exhale,
back to your lunge, good.

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Plant the palms, step it back.

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Take a little vinyasa,
belly to Cobra here

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or Chaturanga to Up Dog,
moving with your breath,

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using that inhale to expand,
open your heart.

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And using the exhale to journey
back to Downward Facing Dog.

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Good.

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In Downward Dog, take a nice,
deep breath in.

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And long breath out.

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Bend your knees,
inhale to look forward

00:12:24.917 --> 00:12:27.625
and exhale to make
your way to the top.

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Inhale, lifts you up halfway.

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Exhale to soften and fold.

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Interlace the fingertips
behind the calves here,

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bend your elbows, start to draw

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your nose towards your knees.

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You can bend your knees
as generously as you need.

00:12:43.834 --> 00:12:45.917
Grounding through all
four corners of the feet.

00:12:45.917 --> 00:12:47.917
Careful not to
clench the toes here.

00:12:47.917 --> 00:12:50.000
Breathe, breathe,
breathe into your belly.

00:12:53.834 --> 00:12:57.208
Excellent, release the arms,
bend the knees even more,

00:12:57.208 --> 00:12:59.792
send the hips back,
fingertips go forward.

00:12:59.792 --> 00:13:01.625
Utkatasana, Chair Pose.

00:13:02.959 --> 00:13:05.166
Digging into the heels.

00:13:05.166 --> 00:13:07.166
Drawing the navel in and up.

00:13:07.166 --> 00:13:10.041
Sink a little lower,
gaze forward.

00:13:10.041 --> 00:13:12.792
Sink a little lower,
gaze forward.

00:13:12.792 --> 00:13:14.291
Inhale in here.

00:13:14.291 --> 00:13:17.083
Exhale with control, press into
all four corners of the feet

00:13:17.083 --> 00:13:19.125
and slowly rise up.

00:13:19.125 --> 00:13:22.500
Big beach ball up and overhead.
Lift your chest.

00:13:22.500 --> 00:13:26.834
And then slowly palms
kiss together up and overhead.

00:13:26.834 --> 00:13:29.792
And slide back
down to your heart.

00:13:30.875 --> 00:13:33.458
Pause, capture this moment.

00:13:33.458 --> 00:13:34.959
Feel the warmth that you created

00:13:34.959 --> 00:13:36.959
in your sweet, beautiful body.

00:13:36.959 --> 00:13:38.333
(laughs)

00:13:38.333 --> 00:13:40.041
Give thanks for your body.

00:13:49.375 --> 00:13:52.250
Then slowly shift your
weight to your left foot.

00:13:54.250 --> 00:13:56.750
Draw energy up from
the arch of the left foot

00:13:56.750 --> 00:13:59.834
and when you're ready, peel
your right knee all the way up

00:13:59.834 --> 00:14:02.750
as if you were on a
little marionette string.

00:14:02.750 --> 00:14:04.500
If this doesn't
jive for your body today,

00:14:04.500 --> 00:14:06.083
you can keep your
big toes on the ground

00:14:06.083 --> 00:14:07.041
and work from here.

00:14:09.792 --> 00:14:14.166
Moving into Vrksasana, Tree,
you might grab that right ankle.

00:14:14.166 --> 00:14:16.458
Hike it all the
way up above the knee

00:14:16.458 --> 00:14:19.250
and place the foot
in the inner thigh.

00:14:20.625 --> 00:14:22.875
Other options could be to
keep the toes on the ground,

00:14:22.875 --> 00:14:24.208
just opening the hips from there

00:14:24.208 --> 00:14:26.458
or placing the
foot below the knee.

00:14:28.875 --> 00:14:30.166
Alright, wherever you are today,

00:14:30.166 --> 00:14:32.000
find that upward
current of energy

00:14:32.000 --> 00:14:34.959
through the front body
and then balance it

00:14:34.959 --> 00:14:38.375
with that downward
energy through the back body.

00:14:39.417 --> 00:14:42.834
Finding your
variation of Tree Pose today,

00:14:42.834 --> 00:14:46.625
find something to focus on,
breathe slow and steady.

00:14:47.583 --> 00:14:49.708
If you've been
practicing for a while,

00:14:49.708 --> 00:14:52.125
work to press
into all four corners

00:14:52.125 --> 00:14:53.542
of your right foot evenly

00:14:53.542 --> 00:14:57.834
and then press your left
inner thigh into your foot.

00:14:57.834 --> 00:15:01.458
Find that opposition,
that connection in the midline.

00:15:04.166 --> 00:15:06.750
Pressing into the
outer edge of the right foot.

00:15:08.667 --> 00:15:11.625
You can take the
arms up and overhead.

00:15:11.625 --> 00:15:12.667
You can challenge yourself

00:15:12.667 --> 00:15:15.458
by taking the
gaze up to the sky.

00:15:18.166 --> 00:15:20.208
Soften the skin on the face.

00:15:22.667 --> 00:15:23.583
And then when you're ready,

00:15:23.583 --> 00:15:27.375
slowly release and
take it to the other side.

00:15:32.834 --> 00:15:36.250
Moving nice and slow
here from the center.

00:15:38.000 --> 00:15:41.458
Exploring that Tree Pose on
the other side here today.

00:15:41.458 --> 00:15:45.875
Finding that connection,
playing with opposing energy

00:15:47.417 --> 00:15:48.834
and it's okay to
have a little fun.

00:15:48.834 --> 00:15:50.708
If you fall, I'll catch you.

00:15:50.708 --> 00:15:52.000
If you feel humble today,

00:15:52.000 --> 00:15:54.959
let's have a little giggle,
it's all good.

00:15:59.291 --> 00:16:01.000
Hold onto your focus.

00:16:02.708 --> 00:16:03.834
If you wanna challenge yourself,

00:16:03.834 --> 00:16:05.417
maybe you take the arms up.

00:16:06.250 --> 00:16:08.333
Maybe you take the
gaze up towards the sky

00:16:08.333 --> 00:16:09.750
and maybe on
this one if you really

00:16:09.750 --> 00:16:12.750
wanna challenge yourself,
you try closing your eyes.

00:16:19.250 --> 00:16:21.834
And then wherever you are,
take a deep breath in.

00:16:21.834 --> 00:16:25.000
Breathe into all four
sides of the torso, expand.

00:16:25.000 --> 00:16:28.417
And then exhale, slowly
release, bring it back down.

00:16:28.417 --> 00:16:30.333
Feet together, really together.

00:16:31.542 --> 00:16:33.875
Creaky old floor, what is up?

00:16:33.875 --> 00:16:36.708
You're finally back!

00:16:36.708 --> 00:16:38.333
Here we go, inhale,
reach for the sky.

00:16:39.291 --> 00:16:41.291
Exhale, fold it
all the way down.

00:16:42.792 --> 00:16:45.375
Inhale, halfway lift, last one.

00:16:45.375 --> 00:16:47.333
Exhale, soften and fold.

00:16:47.333 --> 00:16:49.458
From here, bend your knees,

00:16:49.458 --> 00:16:50.834
bend your knees,
bend your knees.

00:16:50.834 --> 00:16:53.125
Fingertips on the
ground here to support you.

00:16:54.750 --> 00:16:56.708
Nice little ball.

00:16:56.708 --> 00:16:58.208
Good, when you get there,

00:16:58.208 --> 00:17:00.458
you're gonna
slowly tuck the chin

00:17:00.458 --> 00:17:03.208
and round the third eye or the
forehead towards your knees.

00:17:03.208 --> 00:17:05.542
Get a nice, big stretch
in the upper back body.

00:17:06.875 --> 00:17:09.708
Good, make it round.
Adjust if you need to.

00:17:11.458 --> 00:17:14.542
And then from here we're gonna
slowly use the hands nice

00:17:14.542 --> 00:17:16.542
and easy to come onto the bum.

00:17:20.000 --> 00:17:22.625
Send your left leg out long,
right leg comes up.

00:17:23.792 --> 00:17:25.583
Hook the left
elbow to the right knee,

00:17:25.583 --> 00:17:28.375
we're gonna find a little
twist to your cooling it down.

00:17:29.417 --> 00:17:31.125
Inhale, the lift and lengthen.

00:17:32.000 --> 00:17:33.458
Exhale the twist.

00:17:35.166 --> 00:17:37.667
Good, release, switch,
second side.

00:17:39.208 --> 00:17:41.250
Hooking the right
elbow to the left knee,

00:17:41.250 --> 00:17:42.667
sit up nice and tall.

00:17:43.750 --> 00:17:46.667
And finding your twist,
nice and easy.

00:17:46.667 --> 00:17:48.417
Don't push, don't force.

00:17:53.166 --> 00:17:55.041
Good, slowly release.

00:17:55.041 --> 00:17:56.708
Come all the way onto your back.

00:17:58.041 --> 00:17:59.458
Hug the knees into the chest,

00:17:59.458 --> 00:18:02.125
take the deepest breath
you've taken all day in.

00:18:02.917 --> 00:18:07.834
And then exhale to
release your limbs, Shavasana.

00:18:11.708 --> 00:18:14.458
Close your eyes, find stillness
for just a moment here.

00:18:26.625 --> 00:18:30.125
If you feel
inspired to practice more,

00:18:30.125 --> 00:18:31.792
you can select another video.

00:18:31.792 --> 00:18:34.959
Otherwise, drink lots
of water today.

00:18:36.083 --> 00:18:38.083
You done good, you done good.

00:18:38.083 --> 00:18:39.875
I hope to see you soon.

00:18:39.875 --> 00:18:42.834
Let's bring the palms together,
thumbs up to the third eye.

00:18:45.208 --> 00:18:49.500
We'll close by taking one
last deep breath in together.

00:18:52.083 --> 00:18:54.542
And then we'll whisper

00:18:54.542 --> 00:18:57.250
Namaste.

00:18:57.250 --> 00:19:04.208
(upbeat music)