WEBVTT

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- Hey, everyone, and 
welcome to Yoga With Adriene.

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I'm Adriene, and today, we
have an awesome heart chakra

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for beginners practice.

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This is an amazing little
diddy for anyone who's wanting

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to open up not so much 
here or here, but right here.

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Hop into something 
comfy, and let's get started.

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(upbeat music)

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Alright, party people,

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let's begin in a 
nice comfortable seat.

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Sit up nice and tall, Sukhasana.

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So this practice is 
gonna move a little swift,

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but that's all the more 
reason for you to really

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just drop the baggage, drop
whatever you're arriving with,

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and let's see if we 
can kinda empty our cup

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so we could fill it up 
with a little conscious love.

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Close your eyes, and 
just use the sound of my voice

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to guide you here as 
you sit up nice and tall.

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Trust me, trust yourself, 
trust the video.

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And begin to lift your 
heart space or your sternum,

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just to lift the 
chest a little bit higher.

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And then notice 
how the body reacts

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to that lift in the heart.

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Maybe you changed the 
positioning of your arms.

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Maybe you deepened your breath.

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Maybe you notice you're

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clenching your jaw 
or your glutes.

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And then come to stillness here

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and take a deep breath in,

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head over heart, 
heart over pelvis,

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spine nice and long.

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And then exhale out.

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And then inhale, 
big sip of breath.

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And exhale to 
relax the shoulders

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and arrive here in this moment.

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And your next inhale, slowly
draw the hands to the heart,

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Anjali Mudra, and then you
decide what feels more awesome,

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activated elbows 
pressing left to right

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or just a soft prayer position.

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So you get to decide 
based on how you feel today,

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so really present with 
your current narrative,

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current sensation.

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Keep breathing and just keep
noticing where you're at today.

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And then inhale lift 
the heart a little higher

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and then keep it lifted.

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As you exhale, bow 
the head toward the heart.

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So you start to get a nice
stretch in the back of the neck.

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See if you can activate
your shoulder blades,

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bring them together, 
keep the, excuse me,

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I really zenned 
out there, sorry,

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the upper body kind of
activated and the chest lifted.

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And again, getting 
that nice big stretch

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through the back of the head, 
the neck, the shoulders.

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And then just breathe here, 
enjoying the stretch.

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Or if you'd like to 
add a little extra love,

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set a little intention 
here for yourself.

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What do you wanna 
get out of this practice?

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Why are you here?

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What's going on?

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♪ What's going on ♪

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And then a lot of you 
have heard me say this before,

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but what if your 
breath were your spirit.

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So when we think of 
the breath as spirit,

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Benji knows what's up, it 
kind of takes the hard task

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of breathing deep in 
yoga out, and it just makes it

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a little nicer, I think, 
a nicer way to think about

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moving with your breath, 
tapping into your breath,

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move with your spirit, 
tap into your spirit.

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This is your me time, right?

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Awesome.

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Then slowly lift the head, 
head over heart,

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heart over pelvis.

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Open the eyes if 
they are not open already,

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bat the eyelashes.

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And then we're 
gonna slowly come forward.

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Lead with your heart.
So send your fingertips forward,

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but let your heart lead the way.

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So heart's gonna go forward.

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We're gonna keep the heart open,

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chest open as we 
come to all fours.

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You're gonna back the truck
up a little, walk the wrists

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underneath the shoulders, 
knees underneath the hip points,

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and then the whole while long.

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So big heart openers are great,

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but you can keep this 
awareness of heart to space,

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heart chakra without 
the big, big gestures

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and with these subtle 
body gestures as well.

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So we're gonna 
start here on all fours.

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Draw the navel up to 
lengthen through the lower back.

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And then if the upper 
back body is collapsing,

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see if you can send the
shoulder blades left to right,

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press out of your yoga mat.

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And again, we open up 
through the chest the heart.

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Send your gaze slightly forward.

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We're gonna curl the toes under.

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Inhale, lift the knees, 
exhale, lower the knees.

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See if you can keep the 
heart lifted the whole time,

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chest open and wide.

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Inhale, lift the knees, 
claw through the fingertips,

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exhale, lower.

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One more time.

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Inhale, lift, sliding a little 
fire, and exhale, lower.

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Awesome. Pressing into the tops
of the feet, and here we go.

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Drop the belly down low, 
open the chest,

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exhale round through, 
navel draws up,

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big rainbow in the spine,
claw through the fingertips.

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And then heart chakra today,
so how you move is everything.

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It totally affects how you feel,

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the sensation, 
the feedback you receive.

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So Cat-Cow is 
what we've established.

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But see if you can do it from
your heart with your spirit.

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Move with your breath.

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And if you're like, "I have 
no idea what the hell

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"that means, Adriene," 
then think about

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what kind of 
flavor feels good today.

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Oh, my God.

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Think about 
what rasa feels good,

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hard edges,

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really structured movement.

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Or maybe for you today, it'd
be nice to break free of that

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a little bit and find soft
more sensual even movement.

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I'm going there.

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Or just, you know, 
come of the railroad tracks,

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stretch muscles that are tight.

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So everyone speaks a 
different language, right?

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And I'm obviously 
not gonna speak

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everyone's language 
on the money every time.

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So I'm speaking to a 
lot of different people,

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a wide audience.

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So I think it's really important

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and a really good 
opportunity for you to find

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the vocabulary 
that works for you.

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So you have the 
structure of cat-cow.

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See if you can make it your own.

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And really, this is what
heart chakra is all about too,

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creating an intimate experience.

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And that intimate 
experience starts with the self.

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So a lot of 
times, we look to others

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to have an intimate 
experience, but really,

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the ultimate intimacy is the
one that you create right here.

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Alright, send it back now.

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We're gonna curl the toes under,

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send the hips back, and 
walk the fingertips forward.

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Then drop the elbows 
first and then the chest.

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Feel this nice lengthening 
through the side body.

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We start to open up 
to the chest, the heart,

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just a little 
Anahatasana variation here,

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heart to earth pose, but 
we're keeping the bone down,

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just getting a nice stretch 
to the soles of the feet.

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Awesome.

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Take one more breath here.

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If you want, you 
can lift the wrist,

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get a little deeper stretch
in the shoulders, the chest.

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And then here we go.

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Again, lead with your heart.

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So you're gonna tug 
the hands back slowly,

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press in to the elbows.

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You're gonna lead with the
heart, lead with the heart,

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come all the way 
forward onto your belly.

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So hips drop, we press in 
to the tops of the feet.

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Then walk your elbows right
underneath your shoulders.

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Keep tugging a little 
energy back with the hands.

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And then we start to open 
up through the chest here,

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long puppy belly, long torso,

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mindfulness through 
the toes, through the feet.

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Sphinx pose, inhale, 
lift your heart, exhale,

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just hug the lower 
ribs just a hair here.

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Let's try that again.

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Inhale, open the chest,

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and exhale, hug the lower ribs.

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So the thing is when 
we're working with chakras

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or if you're not 
really into chakras

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and you're just 
thinking about energy,

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a healthy flow of energy,
you wanna think of the spine

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as this nice, clear pathway 
for the energy to flow.

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So if you're 
clenching in the neck here,

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can that energy 
flow to your crown.

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So tuck the chin 
slightly and breathing deep,

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also getting a nice 
little wake-up call,

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toning the biceps, 
the shoulders,

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the upper back body.

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Beautiful.

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Then keep the hands where they
are, elbows where they are.

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Forms are parallel, okay, so
they're not coming in or out.

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So check your hands first.

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Check your foundation, 
then curl the toes under.

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Try to keep your heart and
chest open for all of this.

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Inhale, smile, and then exhale.

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Press into your, 
claw through the fingertips,

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press with your hands, 
press in your elbows,

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and lift the hips up high

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so you're not really 
digging in your knees.

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You're moving from your center
of gravity, from your core.

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Then this time, we're 
gonna come to Anahatasana

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with the bum up, and 
we're gonna lift the hip creases

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and get a deeper 
stretch as you lean back.

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So we also call 
this Puppy posture.

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If the forehead can come to the
ground, go ahead and let it.

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Breathe deep, 
big, heart opener here.

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So again, it doesn't always
have to be Wheel Pose or Camel.

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And if you are
interested in Wheel or Camel,

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those poses you can find,

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a little deeper heart openers,

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in the seven-day chakra series.

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I think this is 
important too, find it

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in the subtle 
body movement as well.

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Breathe here, one more, 
inhale and exhale,

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one more cycle of breath.

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Great. Then hug 
the lower ribs in.

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From your center, from 
your core, start to lift up,

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walk the hands 
underneath the shoulders,

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and knees 
underneath the hip points.

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Great. Now we're gonna 
bring the big toes together.

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We're gonna take the right hand,

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actually, let's bring 
the knees as wide as the mat.

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We're gonna take the right
hand and we're gonna reach it

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all the way towards 
the sky and then exhale.

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Find a little 
vinyasa, a little flow

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as you send it under 
the bridge of the left arm.

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Breathe out here, and 
then inhale, reach for the sky,

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exhale, thread the needle.

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And then once you get 
an idea of the structure,

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you can really make it your own.

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You can curl the toes under,

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maybe bring the knees back
underneath your hip points.

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Maybe you keep 
them nice and wide,

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moving in a nice 
slow and steady pace.

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And again, see 
what flavor feels best,

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if we're focusing on the 
heart space today, a rigid,

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kinda structured, get 'er
done movement, or can we find

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a little softness,

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dare I say a little femininity.

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And then we'll 
bring it back to center,

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and we'll take it to the 
other side and same thing,

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opening up through 
the chest as you inhale,

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and then finding an 
exhale as you thread the needle.

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Moving, letting your 
heart lead the way,

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moving from a place of connect,

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so whatever that means to you.

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Yeah, noticing how 
this side is different,

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whoo, right side, left side.

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And then just a 
reminder that we all have

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masculine and 
feminine in us, this movement.

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So in case anyone was like,
"Oh, I don't know how to do

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"that type of movement," 
we all have that type of energy.

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And really, chakra work, 
even if you don't believe

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in chakras, any energy 
work is about balancing

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those two energetic qualities,
masculine and feminine,

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the sun and the moon, 
the light, the dark.

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Come back to center.

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Let's bring the 
knees underneath us.

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And we're gonna 
curl the toes under

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and just send it 
up to a nice Down Dog.

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You're doing great.

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Take a deep breath in here.

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And as you exhale, 
bend your knees,

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bring your belly to 
the top of your thighs,

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melt your heart back.

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Oh, yeah.

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And then let any sounds 
that wanna come out here,

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if any, just in case, 
let them come out.

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Maybe it's a sigh.

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Maybe it's a mmm.

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Maybe it's a, 
"Curse you, Adriene."

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Just whatever comes out here,

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I want you to see 
if you can let it.

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And if it is a little emotional,
I got your back.

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Breathe deep.

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You'll be surprised.

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When we really move in 
a way that is connected

00:13:18.243 --> 00:13:21.578
to the energetic body, 
to the feelings we carry

00:13:21.578 --> 00:13:23.936
in our emotional body as well,

00:13:23.936 --> 00:13:26.773
you'd be surprised 
what comes out.

00:13:26.773 --> 00:13:28.207
Alright, take one 
more breath in here.

00:13:28.207 --> 00:13:29.909
You're doing awesome.

00:13:29.909 --> 00:13:33.413
And then exhale, slowly 
bring the knees together,

00:13:33.413 --> 00:13:36.115
and then send the 
hips back, fingertips reach

00:13:36.115 --> 00:13:38.951
toward the toes for a 
traditional Child's Pose.

00:13:38.951 --> 00:13:41.754
Now if traditional Child's Pose 
is just not your jam,

00:13:41.754 --> 00:13:45.925
you can maybe do a meditation
sit or any other situation

00:13:45.925 --> 00:13:47.533
where you can 
just rest your heart

00:13:47.533 --> 00:13:50.463
and your soul for a second.

00:13:55.601 --> 00:13:58.271
And then take a second to listen
to the sound of your breath

00:13:58.271 --> 00:14:00.339
and to really soften 
the upper back body.

00:14:00.339 --> 00:14:04.510
So your heart space isn't just
in the center of your chest

00:14:05.855 --> 00:14:09.101
but also,

00:14:09.101 --> 00:14:11.211
consider it in the 
center of the back body,

00:14:11.211 --> 00:14:15.621
right behind, the figurative
heart space, I should say.

00:14:17.824 --> 00:14:18.721
Close your eyes,

00:14:18.721 --> 00:14:22.495
notice where you're 
gripping and you're holding.

00:14:22.495 --> 00:14:26.434
Inhale lots of love in,

00:14:26.434 --> 00:14:28.274
and exhale lots of love out.

00:14:28.274 --> 00:14:32.905
Maybe you're just now finally
dropping into the practice.

00:14:32.905 --> 00:14:34.478
That's awesome.
Welcome to the club.

00:14:34.478 --> 00:14:35.975
It takes forever sometimes.

00:14:35.975 --> 00:14:40.413
Sometimes it takes years, 
seven years, 10 years.

00:14:40.413 --> 00:14:41.277
You're doing great.

00:14:41.277 --> 00:14:44.783
Inhale lots of love in, 
close your eyes.

00:14:47.520 --> 00:14:49.689
Exhale, let everything go.

00:14:54.861 --> 00:14:57.450
Lovely, and reach 
the fingertips forward,

00:14:57.450 --> 00:14:59.218
come back to all fours.

00:14:59.218 --> 00:15:03.323
You're gonna bring the hips up
high to Downward Facing Dog.

00:15:03.323 --> 00:15:04.757
Take your time.

00:15:04.757 --> 00:15:06.960
Hips up high, heart melts back.

00:15:06.960 --> 00:15:08.928
Again, keep clawing 
through the fingertips.

00:15:08.928 --> 00:15:10.196
And then when you're 
ready, you're gonna inhale

00:15:10.196 --> 00:15:14.884
and lift the right leg up 
high nice and slow.

00:15:14.884 --> 00:15:17.604
Exhale, squeeze, everything 
in towards the center.

00:15:17.604 --> 00:15:20.262
So you're gonna shift forward, 
upper body's in plank,

00:15:20.262 --> 00:15:22.151
knee towards the nose,

00:15:22.151 --> 00:15:26.212
rounding through figurative
heart space lifts up here.

00:15:26.212 --> 00:15:27.914
Breathe deep.

00:15:27.914 --> 00:15:29.649
Sweet, and then 
step the right foot up

00:15:29.649 --> 00:15:33.252
and lower the left knee down,
front knee over front ankle.

00:15:33.252 --> 00:15:34.921
Take your time, 
gather your bearings,

00:15:34.921 --> 00:15:37.924
squeeze inner 
thighs to the midline.

00:15:39.166 --> 00:15:39.923
And then when you're ready,

00:15:39.923 --> 00:15:42.208
reach the fingertips 
forward, up, and back.

00:15:42.208 --> 00:15:44.310
So go ahead and really 
press into that front foot.

00:15:44.310 --> 00:15:45.745
Come up out of the pose,

00:15:45.745 --> 00:15:48.681
and then you can sink 
back in, find your Crescent.

00:15:48.681 --> 00:15:51.217
Yogi's choice, back toes 
can stay curled under,

00:15:51.217 --> 00:15:53.019
or I like to press 
on the top of the foot.

00:15:53.019 --> 00:15:57.190
It really gives me a little
root foundation to lift up from.

00:15:58.424 --> 00:15:59.342
And then we're here.

00:15:59.342 --> 00:16:02.702
Lift your heart, 
lengthen tailbone down.

00:16:02.702 --> 00:16:05.565
And then take responsibility 
for your vibe here.

00:16:05.565 --> 00:16:06.666
The pose is one thing,

00:16:06.666 --> 00:16:10.035
but how you exist in 
the pose is everything.

00:16:12.145 --> 00:16:15.074
And so many of us have 
come to this shape before,

00:16:15.074 --> 00:16:19.912
but see how can you support
your heart space, your spirit.

00:16:19.912 --> 00:16:22.012
Breathe deep, maybe wrap 
the shoulder blades around.

00:16:22.012 --> 00:16:25.248
Lift up through the sternum, 
core strengthening.

00:16:25.248 --> 00:16:26.439
So navel draws in and up.

00:16:26.439 --> 00:16:30.990
That's that third chakra 
supporting your heart space.

00:16:31.724 --> 00:16:33.666
And then maybe if 
you're feeling brave,

00:16:33.666 --> 00:16:35.628
you carve a line 
with the nose and look up,

00:16:35.628 --> 00:16:39.993
sink a little deeper 
into the hips, breathe in.

00:16:39.993 --> 00:16:41.080
Great, then exhale.

00:16:41.080 --> 00:16:43.970
Rain the fingertips 
down nice and easy.

00:16:43.970 --> 00:16:47.173
Left hand comes to the earth,
and back knee can stay down

00:16:47.173 --> 00:16:48.815
or you can curl the 
toes under and lift.

00:16:48.815 --> 00:16:51.267
We're just gonna take a 
nice easy twist to the right.

00:16:51.267 --> 00:16:53.586
Reach the right 
fingertips up, one breath here.

00:16:53.586 --> 00:16:55.767
Inhale, lift the hips up high,

00:16:55.767 --> 00:16:59.350
and then exhale, 
soften, release everything down.

00:16:59.986 --> 00:17:01.020
Beautiful.

00:17:01.020 --> 00:17:02.054
Check it out.

00:17:02.054 --> 00:17:03.689
Press into the palms.

00:17:03.689 --> 00:17:05.992
We're gonna slowly go 
back to that Three-Legged Dog.

00:17:05.992 --> 00:17:08.361
So lift the back knee, inhale.

00:17:08.361 --> 00:17:12.231
Right leg goes all the 
way up, Three-Legged Dog,

00:17:12.231 --> 00:17:14.934
exhale and lower 
it down, second side.

00:17:14.934 --> 00:17:16.054
Anchor the right heel, inhale,

00:17:16.054 --> 00:17:19.472
lift the left leg up high, 
breathe deep.

00:17:19.472 --> 00:17:21.207
Here we go, 
exhale, knee to nose.

00:17:21.207 --> 00:17:23.876
Carve a line with the left knee.

00:17:23.876 --> 00:17:26.328
Look forward, got into it.
Knee to nose.

00:17:26.328 --> 00:17:28.021
Lift your heart 
space up, up, up, up.

00:17:28.021 --> 00:17:29.927
Claw through the fingertips.

00:17:29.927 --> 00:17:31.796
Great, then step 
it all the way up.

00:17:31.796 --> 00:17:33.097
Gently lower 
the right knee down.

00:17:33.097 --> 00:17:34.492
You're doing awesome.
Stick with me.

00:17:34.492 --> 00:17:38.854
Breathe deep, 
front knee over front ankle.

00:17:38.854 --> 00:17:40.134
Then squeeze 
everything to the midline,

00:17:40.134 --> 00:17:41.268
and when you're 
ready, here we go.

00:17:41.268 --> 00:17:44.372
Reaching fingertips 
forward, up, and back.

00:17:44.372 --> 00:17:45.706
So again, a lot of times,

00:17:45.706 --> 00:17:47.475
we just kind of 
come into the pose.

00:17:47.475 --> 00:17:51.979
We wanna nail the pose, 
and I still do that sometimes.

00:17:51.979 --> 00:17:53.914
I still catch myself so,

00:17:53.914 --> 00:17:55.783
not trying to 
call anyone out here,

00:17:55.783 --> 00:17:58.886
just like we have to 
kind of ask ourselves,

00:17:58.886 --> 00:18:01.055
"Why am I doing this movement?

00:18:01.055 --> 00:18:02.656
"What am I figuring out?

00:18:02.656 --> 00:18:05.960
"What am I learning 
in this shape?"

00:18:05.960 --> 00:18:07.395
So you don't 
have to hold the pose.

00:18:07.395 --> 00:18:10.398
Take your time getting there.

00:18:10.398 --> 00:18:11.632
And then within it,

00:18:11.632 --> 00:18:14.535
how can I support my 
heart space even more here?

00:18:14.535 --> 00:18:16.383
And then you know 
what the funny thing is

00:18:16.383 --> 00:18:17.605
when you start working that way,

00:18:17.605 --> 00:18:20.908
that's when the pose 
starts to really blossom.

00:18:20.908 --> 00:18:23.744
When you start to feel like,
"Oh, I'm not fitting myself

00:18:23.744 --> 00:18:25.980
"into this shape but rather,

00:18:27.573 --> 00:18:29.756
"letting it unfold and 
really come out of me."

00:18:29.756 --> 00:18:32.892
Breathe deep, lift the chest.

00:18:32.892 --> 00:18:34.360
Maybe you look up.

00:18:34.360 --> 00:18:36.996
Maybe you 
discover something new.

00:18:36.996 --> 00:18:41.962
Maybe take WuTang, and 
then release everything down.

00:18:41.962 --> 00:18:44.290
Back knee stays lowered 
or lift it, yogi's choice.

00:18:44.290 --> 00:18:47.203
Big twist to the left, 
inhale, reach of the sky,

00:18:47.203 --> 00:18:50.487
open your chest, lift your hips,

00:18:50.487 --> 00:18:54.367
and then exhale,
bring it down.

00:18:54.367 --> 00:18:55.614
Awesome. Claw 
through the fingertips.

00:18:55.614 --> 00:18:56.869
Here we go.

00:18:56.869 --> 00:18:58.804
Left leg up high,
Three-Legged Dog.

00:18:58.804 --> 00:19:02.478
Breathe in, take 
pressure out of the wrists,

00:19:02.478 --> 00:19:05.945
and then exhale, 
left foot to the ground.

00:19:05.945 --> 00:19:07.279
Awesome.

00:19:07.279 --> 00:19:10.816
Inhale, lift the hips up high.
Exhale, bend the knees,

00:19:10.816 --> 00:19:12.551
belly towards the 
thighs, breathe out,

00:19:12.551 --> 00:19:15.955
maybe a 
lion's breath, tongue out.

00:19:15.955 --> 00:19:19.492
One more time, 
big inhale, drop the heels,

00:19:19.492 --> 00:19:22.161
and then exhale, 
belly toward the thighs,

00:19:22.161 --> 00:19:24.930
bend the knees, 
let something go.

00:19:26.866 --> 00:19:27.860
Fabulous.

00:19:27.860 --> 00:19:30.246
Slowly lower to the knees.

00:19:30.246 --> 00:19:33.506
We're gonna swing 
the legs to one side.

00:19:33.506 --> 00:19:36.542
We're gonna come all 
the way on to our backs.

00:19:36.542 --> 00:19:40.546
Nice and slow, breathe 
deep, in your transition.

00:19:43.315 --> 00:19:45.718
Walk the heels 
up towards your bum.

00:19:45.718 --> 00:19:48.717
So feet flat on the ground,

00:19:48.717 --> 00:19:50.589
knees are in line 
with the hip points.

00:19:50.589 --> 00:19:51.758
You're gonna use the earth here.

00:19:51.758 --> 00:19:54.453
So press the palms into 
the ground, and here we go.

00:19:54.453 --> 00:19:58.464
Big inhale to lift the 
hips up high, nice and slow.

00:19:58.464 --> 00:20:00.433
Send your shins forward.

00:20:00.433 --> 00:20:01.701
You can walk the shoulder blades

00:20:01.701 --> 00:20:05.805
underneath your heart 
space here, breathing deep.

00:20:08.140 --> 00:20:10.569
Again, shins forward.

00:20:10.569 --> 00:20:12.912
And then notice if you 
kinda stop at where you think

00:20:12.912 --> 00:20:16.352
I've hit my 
appropriate edge in the pose,

00:20:16.352 --> 00:20:18.317
and then that's when 
the pose really begins.

00:20:18.317 --> 00:20:21.454
So maybe you 
interlace the fingertips.

00:20:21.454 --> 00:20:22.855
See if you can 
find that support.

00:20:22.855 --> 00:20:27.393
So stay really active and 
gracious within this shape.

00:20:27.393 --> 00:20:32.021
Engage the inner thighs, and
gracious for the experience

00:20:32.021 --> 00:20:35.201
as you lift the chest 
or the heart to the chin,

00:20:35.201 --> 00:20:37.937
and then the chin to the sky.

00:20:37.937 --> 00:20:39.171
One more time with that action,

00:20:39.171 --> 00:20:42.975
chest to the chin, 
and chin to the sky.

00:20:42.975 --> 00:20:44.463
It should feel awesome.

00:20:44.463 --> 00:20:45.632
Big breath.

00:20:46.595 --> 00:20:51.138
And on an exhale, 
slowly release the hands,

00:20:51.138 --> 00:20:52.718
and then slowly,

00:20:52.718 --> 00:20:56.932
ooh, just saw a big 
hawk fly, release the back.

00:20:57.757 --> 00:21:01.327
And then you're gonna 
take your feet together,

00:21:01.327 --> 00:21:04.237
soles of the feet 
together and knees wide.

00:21:04.237 --> 00:21:06.283
Bring your left hand 
to your heart

00:21:06.283 --> 00:21:09.031
and your right 
hand to your belly.

00:21:11.170 --> 00:21:15.341
Close your eyes and listen
to the sound of your breath.

00:21:26.993 --> 00:21:28.579
Notice where your 
thoughts have gone

00:21:28.579 --> 00:21:32.191
and return to the 
sound of your breath.

00:21:37.637 --> 00:21:38.995
And then press into the feet.

00:21:38.995 --> 00:21:41.545
Bring your knees all the way up.

00:21:41.545 --> 00:21:43.700
Hug the knees into the chest.

00:21:47.520 --> 00:21:49.900
Inhale in, and exhale.

00:21:49.900 --> 00:21:51.068
Lift the nose up.

00:21:51.068 --> 00:21:52.703
Bring it toward the knees.

00:21:52.703 --> 00:21:55.185
It doesn't have to come close,
just the intention of toward.

00:21:55.185 --> 00:21:57.960
You might grab the feet, you
might hold on to the knees,

00:21:57.960 --> 00:22:01.115
anything in between.

00:22:01.115 --> 00:22:03.589
And then when you're 
ready, slowly release.

00:22:03.589 --> 00:22:06.585
Extend one leg 
out then the other

00:22:06.585 --> 00:22:11.263
and allow your arms to come
gently down at your sides.

00:22:11.263 --> 00:22:13.799
So in the new chakra 
series on the membership,

00:22:13.799 --> 00:22:18.003
we end every practice 
in the meditation pose

00:22:18.003 --> 00:22:20.239
so that you can 
sit and meditate.

00:22:20.239 --> 00:22:21.740
So if that's 
something that interests you,

00:22:21.740 --> 00:22:23.576
you might check that out.

00:22:23.576 --> 00:22:27.913
Snuggle the shoulder blades
underneath your heart space.

00:22:27.913 --> 00:22:32.051
And we're gonna bring the index
finger to the thumb today,

00:22:33.185 --> 00:22:37.323
a soft little connection 
of index finger and thumb.

00:22:38.557 --> 00:22:40.726
Snuggle your shoulder blades
underneath your heart space

00:22:40.726 --> 00:22:44.897
one last time, and then 
this is a heart opener here.

00:22:47.270 --> 00:22:51.309
Deep breath in,

00:22:51.309 --> 00:22:54.486
exhale to relax everything.

00:22:57.690 --> 00:23:01.247
Stay here for as 
long as time allows.

00:23:01.247 --> 00:23:03.582
Slowly, you'll 
come to a fetal position

00:23:03.582 --> 00:23:07.319
and press your way up 
to a nice meditation seat.

00:23:07.319 --> 00:23:09.388
Or if you have to boogie, 
have an amazing day,

00:23:09.388 --> 00:23:12.884
see if you can keep your 
heart lifted and supported

00:23:12.884 --> 00:23:17.028
with grace and ease 
for the rest of your day.

00:23:19.782 --> 00:23:21.967
Thanks for sharing your 
time and your energy with me

00:23:21.967 --> 00:23:24.980
and all the other people 
practicing around the world.

00:23:24.980 --> 00:23:26.932
You guys are my heroes.

00:23:26.932 --> 00:23:28.007
Namaste.

00:23:28.007 --> 00:23:30.609
(upbeat music)