WEBVTT

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hey everyone welcome to yoga with

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Adriene I'm Adriene and we're in the

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park today with a gentle yoga sequence

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for you this practice is great if you

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just have a little bit of time and you

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want to you know have a little bit of

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yoga go a long way

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there's no vinyasa flows in this guy so

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it's pretty good on the wrist and it's

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really great for beginners who are

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growing their practice and wanna spend a

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little more time on the foundations and

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kind of low to the ground building our

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practice from the ground up all right

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embrace the sights and sounds of the

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park with me today and let's get started

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all right so today we're going to begin

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in a nice comfortable cross-legged

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position

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feel free to lift your hips up high on a

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blanket a block a pillow and the way to

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kind of spot if you want to do that is

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if you feel like your back your spine is

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kind of pulling you back and you need a

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little lift in the hip so you can sit up

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nice and tall and allow the legs to fall

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down so just kind of take a second again

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no rush today nice gentle practice to

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observe what's going on in lower body

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how it's connected to the lower back

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body and then allow that information to

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travel up yonder so take your time

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and then when you arrive go ahead and

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find a gentle lift in the heart center

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the chest opening up through the front

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body here lifting

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then on your next breath take a big

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breath in and inhale we're going to loop

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the shoulders forward up and back nice

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big circle and again inhale reach the

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shoulders forward and up and back and

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then one more time big circle in the

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shoulders then allow the hands to rest

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gently wherever they naturally lie close

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your eyes trust and begin to deepen your

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breath notice your breath if you're

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familiar with you je breath maybe you

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play a little bit with that here maybe

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you just finally take the deepest breath

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you've taken in all day a nice cleansing

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exhale out through the mouth perhaps a

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couple more here I'm just taking in how

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you feel in this moment I'm taking

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around taking in my surroundings there's

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a slight drizzle there's all this hubbub

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around me so just take in where you are

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now literally begin to deepen the breath

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bringing some fresh oxygen fresh flow

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into your body and expanding your

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awareness let's think to the sounds

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noticing the quality of air in the room

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take one more breath here and we'll

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begin to drop the chin to the chest keep

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the shoulders drawing back just

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stretching through the back of the head

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I'm going to bring the hands gently to

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the on the back of the neck here the

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atlas you can interlace and then I'm not

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going to pull or tug I'm just going to

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have a fun little dance with gravity

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today so chin to chest letting the

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weight of the arms gently melt down

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breathing deep one more breath here then

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roll up tall through the spine

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lengthening through the neck as you lift

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the head and we're just going to stretch

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the fingers high up towards the sky big

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big stretch here spread your fingertips

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reach reach reach take a deep breath in

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and then exhale bend the elbows slight

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back bend here as you lift your heart

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ground down through the tops of the

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thighs thumbs go back pinkies forward

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big breath in big breath out sends you

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to all fours

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ah awesome move nice and slow enjoy each

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transition in and out of things this

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time is for you so enjoy your practice

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spread the palms super wide knees

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underneath the hip points wrists

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directly underneath the shoulders so

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again no rush today take your time and

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then when you arrive we're just going to

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shift the hips a little left and right

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just checking it out noticing if the

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toes are coming in or splaying out see

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if you can find two parallel lines here

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toes pointing straight back

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mmm smells like incense there must be

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something naturally out here that smells

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good and will bring the hips back to

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centre everyone bend your elbows and

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then press away from your yoga mat as

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you find length through the neck so you

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can take a second to look at the video

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of course and then when you feel like

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you get your bearings send your gaze

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straight down remembering that the neck

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is a nice long extension of the spine

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deep breaths here super important to

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breathe it's not easy but nice conscious

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breaths it's why we're here and it's

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what supports the practice so gentle

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rocks now front to back just stretching

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through the arms noticing if you're

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really heavy on your hands if you can

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find that resistance pressing away from

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your yoga mat creating a nice long line

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from the crown of the head to the tip of

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the tailbone cool then keep the knees

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where they are bring the right hand to

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the center and inhale left fingertips up

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towards the sky

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now you might not make it all the way

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here at first in fact you might be here

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or even here depending on the tightness

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in the body so just be where you are

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here today me to your edge as you inhale

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exhale release inhale open moving with

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the breath exhale release maybe left

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fingertips come underneath and we inhale

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open exhale release and one more time

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you got it inhale press away from your

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yoga mat grow nice and tall long in the

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neck and exhale release great switch

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left hand to the center line again super

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important not to collapse here keep that

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length that space that broadness in the

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upper body and when you're ready inhale

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reach the right arm up just see how far

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you can go on this side and then exhale

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release inhale exhale

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keep it going inhale nice awareness

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through the fingertips here notice if

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the toes again are coming in or splaying

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out nice conscious footing inhale lift

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open exhale soft and back to Center

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let's do one more inhale lift stretch

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lengthen exhale release awesome

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puppy posture Adrian's all-time favorite

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drop the elbows right underneath the

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shoulders find this tilting the pelvis

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that feels so good to do in public place

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free yourself press into the base of the

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palms here and then without bringing the

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knees in or out I'm going to walk them

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back nice straight line so I create kind

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of a slip and slide in the spine here I

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rock the pelvis up towards the sky and

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maybe the forehead comes to the mat

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three nice long full deep breaths here

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my friends stretching through the

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shoulders finding space length in the

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side body and again this beautiful tilt

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in the pelvis find what feels good to

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hear one more deep breath you got it

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then press into all ten knuckles begin

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to look forward nice and slow my friends

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nice and easy I'm going to come on to

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the belly oh yeah great toes still

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pointing straight out nice conscious

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footing press into the tops of the feet

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press into the pubic bone and let's grow

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tall from here sphynx pose so take a

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second to just notice the bones press

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and all ten knuckles and as if you were

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trying to tear your yoga mat in half

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left to right really engage foundation

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now don't stop there keep breathing nice

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long smooth deep breaths if you notice

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that you're clenching in the brows or in

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the job soften find a sense of calm here

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as you engage pressing into the elbows

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again pressing into the pubic bone just

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a little advanced tip here is just

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careful notice if you're clenching in

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your buttocks see if you can soften

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through the buttocks

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while still engaging the earth okay

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couple more breaths here I invite you to

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close your eyes see this beautiful line

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from the crown of the head to the tip of

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the tailbone arms are working hard here

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yes but we're engaged alignment great

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beautiful

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one more breath and we use the exhale to

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release everything oh yeah

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palms underneath the shoulders we curl

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the toes under we press back up to all

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fours

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walk the knees underneath the hip points

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find your alignment again how fast can

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we get there so we're not rushing but we

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are bringing our attention always to the

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foundation working from the ground up so

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that when we're in the pose we can find

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what feels good and feel alive cat cow

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here we go chin to chest navel draws up

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press into your foundation then inhale

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drop the belly stretching through the

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front body heart radiates forward exhale

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curling up through the tail bone

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traveling up the spine till the crown of

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the head has to release and then

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inhaling opposite direction alright I

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invite you to close your eyes here trust

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couple more moving with your breath

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awesome we'll come back to Center

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awesome work everyone walk the palms

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slightly forward draw the shoulders away

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from the ears curl the toes under and

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then send the hips up high downward

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facing dog

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begin to pedal through the feet stretch

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through the legs press into all ten

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knuckles firmly especially the index

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finger and thumb not going to be here

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long breathe deep you got it

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your first inversion of the day or maybe

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of your whole life keep reading and then

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we'll come back to all fours great sit

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back on the heels and flip the palms up

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take a rest find a lift in the heart

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if the neat sitting on the knees is not

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available to just go sidesaddle and just

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letting the blood flow opposite

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direction

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sticking with your breath today

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awesome then we'll come back to all

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fours feel free to give a little

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rotating of the wrist here if that feels

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good then I'm going to send my right leg

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out long when I arrive turn the toes

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down work at squaring the hips this is

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something we do a lot in our practice

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especially these kind of flowy practices

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so here's a nice low place to practice

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squaring the hips dropping the right

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butt cheek in line with the left press

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away from your yoga mat one more breath

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and we'll slowly hug the right knee all

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the way up and in for a lunge take your

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time getting there no rush left knee

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stays on the earth today we press into

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the top of the left foot and we become

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light on the fingertips so you might

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widen your stance a little here you

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might pull the right hip crease back

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stack front knee over that front ankle

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and then everyone inhale lift your heart

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exhale plant the palms come back to all

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fours and we're going to switch sending

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the left toes out same thing here work

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on leveling that left buttock notice

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what's going on in your palms are you

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collapsing all your weight into the

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right palm can we shift to the left

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find that hugging of the lower ribs up

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and then we'll send left knee up and in

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to our lunge stay on the right knee here

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find your alignment

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lots of mindfulness of the fingertips

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and toes today find your breath as you

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stretch and lengthen up through the

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crown light on the fingertips here we'll

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take one more breath

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awesome then plant the palms we're going

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to step the left toes back lift the left

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knee lift the right knee come to a plank

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position press away from your yoga mat

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here don't panic spike your heels

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towards the back edge create one nice

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long line from the crown of the head all

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the way to the to the heels so we might

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play with that by walking the two big

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toes together one more breath here you

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got it then exhale lower the knees send

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the hips back Child's Pose we can swim

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the fingertips all the way around to the

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back edge of the mat and take a rest

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enjoy again that little relationship

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with gravity here is the shoulders round

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forward we breathe into the back body

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just do your best

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nice conscious breaths

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and slowly we'll reach the fingertips

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towards the front slowly lift the head

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the heart the shoulders all the way back

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up to all fours

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awesome walk the knees out underneath

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the hip points once again and we'll

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spread the fingertips super wide curl

00:14:21.640 --> 00:14:23.710
the toes under and lift up downward

00:14:23.710 --> 00:14:24.810
facing dog

00:14:24.810 --> 00:14:30.250
deep breath in Long breath out and it

00:14:30.250 --> 00:14:34.740
smells so good out here deep breath in

00:14:34.740 --> 00:14:39.160
Long breath out great and we'll slowly

00:14:39.160 --> 00:14:43.990
lower back to the knees so if you're new

00:14:43.990 --> 00:14:45.400
to the practice and you want to play

00:14:45.400 --> 00:14:47.140
with strengthening the wrists and stuff

00:14:47.140 --> 00:14:49.450
we have a lot of options here of course

00:14:49.450 --> 00:14:51.640
we have the fists we have fists and

00:14:51.640 --> 00:14:54.310
thumbs but really guys the main thing is

00:14:54.310 --> 00:14:56.650
just awareness you might be rolling on

00:14:56.650 --> 00:14:58.360
the outer edges of your hands here see

00:14:58.360 --> 00:15:01.690
if you can press into the index finger

00:15:01.690 --> 00:15:03.220
and thumb and then just notice what's

00:15:03.220 --> 00:15:04.450
going on in the shoulders it's all

00:15:04.450 --> 00:15:05.740
connected so if you're collapsing all

00:15:05.740 --> 00:15:07.240
your weight in here it's going to start

00:15:07.240 --> 00:15:09.550
hurting the wrist so lift your heart

00:15:09.550 --> 00:15:11.350
create space between the ears and

00:15:11.350 --> 00:15:13.900
shoulders let's keep going inhale right

00:15:13.900 --> 00:15:16.030
toes out level the hips deep breath in

00:15:16.030 --> 00:15:18.820
exhale squeeze the right knee all the

00:15:18.820 --> 00:15:20.830
way up and in towards your heart step it

00:15:20.830 --> 00:15:23.890
up into your lunge okay this time we're

00:15:23.890 --> 00:15:25.390
going to turn the right toes out just a

00:15:25.390 --> 00:15:27.370
little bit and come up onto the left

00:15:27.370 --> 00:15:30.250
fingertips okay if you want a little

00:15:30.250 --> 00:15:31.720
more this is supposed to be a gentle

00:15:31.720 --> 00:15:33.190
practice but if you want a little more

00:15:33.190 --> 00:15:34.720
you can lift that back knee and maybe

00:15:34.720 --> 00:15:36.520
just lift it for a breath or two to

00:15:36.520 --> 00:15:39.820
experiment okay here we go inhale I'm

00:15:39.820 --> 00:15:41.050
going to open up through the right

00:15:41.050 --> 00:15:48.040
fingertips radiate breathe breathe keep

00:15:48.040 --> 00:15:50.650
breathing here see if you can create a

00:15:50.650 --> 00:15:53.050
slide back gonna lift in the heart here

00:15:53.050 --> 00:15:56.230
lift your chin inhale exhale back to

00:15:56.230 --> 00:15:57.900
Center awesome

00:15:57.900 --> 00:16:00.730
slowly sending the hips back maybe

00:16:00.730 --> 00:16:02.260
walking the right heel in just a hair

00:16:02.260 --> 00:16:05.470
nice runners stretch here flex the right

00:16:05.470 --> 00:16:06.880
toes up towards the sky not going to be

00:16:06.880 --> 00:16:09.040
here long so take one more deep breath

00:16:09.040 --> 00:16:13.610
in exhale bow nose towards the knee

00:16:13.610 --> 00:16:15.560
and we'll roll through the right foot

00:16:15.560 --> 00:16:20.150
come back to all fours yay so find your

00:16:20.150 --> 00:16:22.820
tabletop position deep breath in Long

00:16:22.820 --> 00:16:25.940
breath out inhale send the left toes out

00:16:25.940 --> 00:16:28.160
level the hips work to play here just

00:16:28.160 --> 00:16:30.860
notice where your weight is going hug

00:16:30.860 --> 00:16:32.870
the lower ribs in then we'll squeeze the

00:16:32.870 --> 00:16:34.780
left knee up and in towards the heart

00:16:34.780 --> 00:16:37.120
step it up into your lunge

00:16:37.120 --> 00:16:39.680
same thing here maybe you lift that back

00:16:39.680 --> 00:16:42.890
foot just for a hair maybe not don't

00:16:42.890 --> 00:16:44.150
lift your back foot your left back knee

00:16:44.150 --> 00:16:47.420
and then here we go coming on to the

00:16:47.420 --> 00:16:48.980
right fingertips this time just so I'm

00:16:48.980 --> 00:16:51.890
not crashing in but just to help us work

00:16:51.890 --> 00:16:54.050
on that and then maybe turning the left

00:16:54.050 --> 00:16:56.090
toes out as I inhale open left

00:16:56.090 --> 00:16:57.700
fingertips towards the sky

00:16:57.700 --> 00:17:00.560
so there's option here to play to lift

00:17:00.560 --> 00:17:04.420
the chin to find a little backbend here

00:17:04.420 --> 00:17:09.700
do your best stick with your breath

00:17:13.569 --> 00:17:16.819
inhale in use an exhale to bring it back

00:17:16.819 --> 00:17:18.709
to Center walk the left heel in and

00:17:18.709 --> 00:17:22.040
we'll send hips back flexing left toes

00:17:22.040 --> 00:17:27.400
up towards the sky inhale find length

00:17:27.400 --> 00:17:32.540
exhale nose to knee inhale rolling

00:17:32.540 --> 00:17:34.670
through the foot awesome everyone plant

00:17:34.670 --> 00:17:37.040
the palms left knee comes back to meet

00:17:37.040 --> 00:17:40.640
the right we walk the knees together we

00:17:40.640 --> 00:17:42.350
tuck the pelvis in we come to a little

00:17:42.350 --> 00:17:44.120
half plank here as you inhale gaze

00:17:44.120 --> 00:17:46.130
forward exhale lower all the way onto

00:17:46.130 --> 00:17:49.790
the belly release the feet down inhale

00:17:49.790 --> 00:17:56.180
Cobra exhale release curl the toes under

00:17:56.180 --> 00:17:59.030
lift up extended Child's Pose as time

00:17:59.030 --> 00:18:01.880
knees nice and wide heart melts to the

00:18:01.880 --> 00:18:06.860
earth close your eyes think about why

00:18:06.860 --> 00:18:10.719
you showed up on your mat today

00:18:17.410 --> 00:18:19.360
and slowly we'll press into the

00:18:19.360 --> 00:18:22.900
fingertips come back to all fours walk

00:18:22.900 --> 00:18:26.140
the knees to Center sidesaddle legs to

00:18:26.140 --> 00:18:33.100
one side come on to your seat nice

00:18:33.100 --> 00:18:35.410
cross-legged position here right hand to

00:18:35.410 --> 00:18:38.770
left knee left fingertips behind inhale

00:18:38.770 --> 00:18:43.420
lift and lengthen exhale twist careful

00:18:43.420 --> 00:18:45.220
not to muscle through anything here keep

00:18:45.220 --> 00:18:48.520
it nice and soft and easy inhale lift

00:18:48.520 --> 00:18:50.190
and lengthen moving with the breath

00:18:50.190 --> 00:18:53.410
exhale twist close your eyes for one

00:18:53.410 --> 00:19:00.520
last breath cycle here and we'll do the

00:19:00.520 --> 00:19:02.800
same thing on the other side left palm

00:19:02.800 --> 00:19:05.820
to right knee right fingertips behind

00:19:05.820 --> 00:19:08.380
three breaths in your own time maybe you

00:19:08.380 --> 00:19:10.390
close your eyes already here inhaling as

00:19:10.390 --> 00:19:11.770
you lift up through the center channel

00:19:11.770 --> 00:19:17.520
and exhaling using that exhale to twist

00:19:26.870 --> 00:19:29.880
gently release back to Center and we're

00:19:29.880 --> 00:19:36.509
gonna come to lie flat on our backs and

00:19:36.509 --> 00:19:38.460
then inhale reach the arms all the way

00:19:38.460 --> 00:19:40.730
up and overhead full body stretch here

00:19:40.730 --> 00:19:43.559
last leg of our practice here make it

00:19:43.559 --> 00:19:45.149
count stick with your breath one more

00:19:45.149 --> 00:19:47.630
inhale in maybe press into the heels and

00:19:47.630 --> 00:19:50.490
then exhale hug the knees into the chest

00:19:50.490 --> 00:19:52.799
one at a time wrap the arms around the

00:19:52.799 --> 00:19:56.220
shins tailbone scoops up and the lower

00:19:56.220 --> 00:19:58.379
back becomes super flush with the mat

00:19:58.379 --> 00:20:00.059
should feel really good nice and

00:20:00.059 --> 00:20:05.100
supportive the supine twist

00:20:05.100 --> 00:20:07.679
inhaling squeezing right knee up and in

00:20:07.679 --> 00:20:09.870
towards your heart exhale send the left

00:20:09.870 --> 00:20:12.929
leg out long enjoy the stretch here for

00:20:12.929 --> 00:20:16.080
one big breath and then use your exhale

00:20:16.080 --> 00:20:18.029
to take it over into the twist right leg

00:20:18.029 --> 00:20:21.230
goes to the left and we open right arm

00:20:21.230 --> 00:20:24.480
to the right you can hook the right foot

00:20:24.480 --> 00:20:25.860
here behind the left side

00:20:25.860 --> 00:20:29.629
breathe deeply my friends

00:20:30.800 --> 00:20:41.100
so good for the body use your exhale to

00:20:41.100 --> 00:20:42.740
come back to Center

00:20:42.740 --> 00:20:45.660
squeeze the right knee in and then we

00:20:45.660 --> 00:20:49.910
switch left knee up right leg out

00:20:51.200 --> 00:20:54.470
connect to your breath inhale exhale

00:20:54.470 --> 00:20:56.820
guiding the left knee over towards the

00:20:56.820 --> 00:20:58.980
right opening up through the left arm

00:20:58.980 --> 00:21:02.970
here breathe nice long smooth deep

00:21:02.970 --> 00:21:12.360
breaths nourishing the system's filling

00:21:12.360 --> 00:21:16.650
the lungs as you inhale in and then use

00:21:16.650 --> 00:21:18.870
the exhale to come back to Center nice

00:21:18.870 --> 00:21:22.230
and easy sole of the left foot to the

00:21:22.230 --> 00:21:23.400
ground we're going to lift the right

00:21:23.400 --> 00:21:25.260
knee sole of the right foot to the

00:21:25.260 --> 00:21:27.990
ground I'm going to walk my heels in

00:21:27.990 --> 00:21:30.450
towards my fingertips here and then

00:21:30.450 --> 00:21:32.340
gently crawl the shoulder blades kind of

00:21:32.340 --> 00:21:35.790
shimmy them underneath the chest press

00:21:35.790 --> 00:21:39.240
into the palms firmly inhale begin to

00:21:39.240 --> 00:21:41.610
slowly lift the hip points up this is

00:21:41.610 --> 00:21:43.380
your back bend for today just

00:21:43.380 --> 00:21:45.630
experimenting it could stay nice and low

00:21:45.630 --> 00:21:47.970
coming into bridge as we press into all

00:21:47.970 --> 00:21:50.310
four corners of the feet toes stay

00:21:50.310 --> 00:21:53.580
pointing forward a little bit of energy

00:21:53.580 --> 00:21:57.990
between the thighs hey-oh and then we

00:21:57.990 --> 00:22:03.360
slowly continue the journey up breathe

00:22:03.360 --> 00:22:08.340
deep here sit bones reaching

00:22:08.340 --> 00:22:10.050
energetically towards the backs of the

00:22:10.050 --> 00:22:13.740
knees last but not least my friends we

00:22:13.740 --> 00:22:16.880
lift the chest and then we lift the chin

00:22:16.880 --> 00:22:20.190
again lift the chest and lift the chin

00:22:20.190 --> 00:22:23.010
one more breath lift the chest lift the

00:22:23.010 --> 00:22:25.650
chin and then slow controlled movement

00:22:25.650 --> 00:22:28.340
as we release everything back down

00:22:28.340 --> 00:22:31.500
awesome everyone happy baby as we reach

00:22:31.500 --> 00:22:33.570
towards the outer edges of the feet can

00:22:33.570 --> 00:22:36.540
also grab the big toes here or the end

00:22:36.540 --> 00:22:40.020
of your pantaloons take a second soles

00:22:40.020 --> 00:22:42.510
of the feet go up towards the sky close

00:22:42.510 --> 00:22:44.090
your eyes imagine

00:22:44.090 --> 00:22:47.519
yourself as a baby alright we've all

00:22:47.519 --> 00:22:48.059
been there

00:22:48.059 --> 00:22:51.240
a little childlike energy just notice

00:22:51.240 --> 00:22:55.140
how it makes you feel find a nice deep

00:22:55.140 --> 00:22:57.120
breath here find any movement that feels

00:22:57.120 --> 00:22:58.980
good whether it's straightening one leg

00:22:58.980 --> 00:23:02.580
out you bring one heel in or maybe just

00:23:02.580 --> 00:23:08.940
gently rocking side to side cool then

00:23:08.940 --> 00:23:11.730
we'll gently release keep the soles of

00:23:11.730 --> 00:23:13.380
the feet reaching together knees wide

00:23:13.380 --> 00:23:16.889
scoop tabata canossian here lower back

00:23:16.889 --> 00:23:19.860
lifts up and the hands come to rest

00:23:19.860 --> 00:23:25.440
gently on the ribcage close your eyes

00:23:25.440 --> 00:23:27.960
again a little dance with gravity here

00:23:27.960 --> 00:23:31.110
opens the hips and you use your breath

00:23:31.110 --> 00:23:37.860
to well I was going to say to nurture

00:23:37.860 --> 00:23:44.269
but to energize to fill with gratitude

00:23:45.320 --> 00:23:49.529
use your breath to serve you to call me

00:23:49.529 --> 00:23:54.330
to focus you soul end today with some

00:23:54.330 --> 00:23:56.700
conscious breath maybe you practice

00:23:56.700 --> 00:24:00.320
belly breathing inhaling belly lifts

00:24:00.320 --> 00:24:05.779
navel rises exhale at Falls

00:24:06.260 --> 00:24:08.669
maybe you just honor and listen to the

00:24:08.669 --> 00:24:12.299
natural rhythm of your breath today at

00:24:12.299 --> 00:24:15.590
natural ebb and flow

00:24:19.389 --> 00:24:23.129
close the eyes soften through the jaw

00:24:23.129 --> 00:24:26.129
relax

00:24:28.720 --> 00:24:31.210
the mantra I like to share here and then

00:24:31.210 --> 00:24:35.159
I like to practice is allow release and

00:24:35.159 --> 00:24:38.799
let go you can say that quietly to

00:24:38.799 --> 00:24:45.119
yourself here allow release and let go

00:24:53.260 --> 00:24:56.320
and gently open up through the arm palms

00:24:56.320 --> 00:24:58.440
up towards the sky

00:24:58.440 --> 00:25:02.220
gently slide the right leg out long

00:25:02.220 --> 00:25:04.570
followed by the left take a second here

00:25:04.570 --> 00:25:06.010
to windshield wiper the toes a little

00:25:06.010 --> 00:25:09.340
back and forth back and forth then we'll

00:25:09.340 --> 00:25:12.669
take one final breath in together inhale

00:25:12.669 --> 00:25:17.940
in exhale let it out through the mouth

00:25:20.039 --> 00:25:23.380
if time allows stay here for a couple

00:25:23.380 --> 00:25:27.490
minutes and if you have to boogie take

00:25:27.490 --> 00:25:29.380
one final moment here to give thanks for

00:25:29.380 --> 00:25:32.049
your body and your breath for your

00:25:32.049 --> 00:25:34.929
practice thanks for showing up today

00:25:34.929 --> 00:25:35.620
everyone

00:25:35.620 --> 00:25:39.928
lots of love namaste