WEBVTT

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- Hey, everyone.

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Welcome to Yoga with Adriene.

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I'm Adriene.

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This is a request from the community.

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We're trying a little Yin out today,

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so this is a simple,
at home, Yin practice.

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This is a great intro to Yin,

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beginner's Yin, great for everyone.

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You're gonna need some pillows,

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you're gonna need a blanket.

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Get something comfy and let's get started.

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(upbeat music)

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Okay, so let's begin by bringing a blanket

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or a pillow right underneath the hips.

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So, today, with Yin at home,

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you're gonna need to kind
of just go with the flow.

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We're all going to be
using different materials,

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different props,

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so that's what our yoga
practice teaches us, too,

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to just kind of be present in the moment

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and to work with what you've got.

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So, whatever you have
to put under the hips.

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And it's kind of fun, you know?

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We're just kind of using what we have

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and we know we don't need anything extra,

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kind of circling back to
doing the work inside.

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We don't need anything but rather

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that we have everything
that we need, if you will.

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Hopefully, by now, you've
come to sit on something

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and we're going to bring the
soles of the feet together.

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Take a second here to start
to notice your breath.

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Hopefully, you're sitting
on a pillow or a blanket

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or even a block.

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Then, I'm purposefully
using not just bolsters

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and Mexican blankets, typical yoga props,

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because I want us to all practice using

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what we have at home.

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So, that said, if I was at the studio,

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I'd take my Mexican blanket
and I'd roll it up longways

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like a bolster but for today,

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I'm just going to take
whatever blanket you have,

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or a towel even,

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and you're going to roll it up so

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it's a nice tube of some sort.

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Then, I'm going to bring
it on top of my feet, okay?

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Again, try to stay easy-going about

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figuring these things out.

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It's going to be worth it once we get it.

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So, roll with me here.

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Get it to the top of your feet and then

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I'm going to take one end in

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and underneath the ankle

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and then the other end in
and underneath the ankle.

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So, you should end up with
two ends of the tail here.

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And again, I'm purposely
using kind of a difficult

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blanket for this because I
think we should learn how

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to kind of make these
things for ourselves.

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This reminds me of being a kid and

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if you ever made a fort as a kid,

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you're trying to get the sheets up and

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find different ways to get
your sheet fort to stay.

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So, it's like this.

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In my opinion.

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So, you have these two tails here and

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what you do is bring the soles
of the feet really together

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and then just tug the two tails here.

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Up and under.

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It should feel really good.

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Then, sit up nice and tall.

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Bend the elbows and just tug the two ends

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of the blanket up and

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then release them.

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Great.

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You can grab a pillow or two

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and we're going to bring
them all the way up

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so it just depends on the
height of your pillows.

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Bring them all the way up and onto

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our set-up here.

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Then, I'm going to inhale.

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Sit up nice and tall.

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And then, think up and over,

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so try to create a length in the side body

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as you think up and over
and slowly melt down

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into a fold.

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Begin to deepen your breath.

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Soften the skin of the forehead.

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Relax the jaw.

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Begin to soften and relax the muscles

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of the neck and the shoulders.

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Allow the hips to grow heavy here.

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Tops of the thighs melt down.

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We'll begin the process of surrender,

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letting go.

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Take two more deep breaths.

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Then begin to move the
tongue around in the mouth.

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Begin to wiggle the toes.

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Gently, roll it up.

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Head over heart,

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heart over pelvis,

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we being to open up through the chest.

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Every so gently, we'll take the pillows

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and just put them to the side.

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Unravel the blanket.

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Put it to the side.

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Stay on your seat cushion and

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we're going to lengthen the legs out long.

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Grab the pillows here,

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returning them right
back to the hip creases.

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Go ahead and walk the heels
so they're hip-width apart.

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Think up and over here.

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Snuggle your make-do home bolster

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up to your belly.

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Sit up nice and tall.

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Take a deep breath in.

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Again, think up and over
so lift the heart up

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and then forward fold.

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So, if you find your need
a little more space here,

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you can use your blanket.

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Just find a place that feels good.

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Then, let it go.

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Soften through the toes.

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Relax your shoulders and again,

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we surrender.

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Notice if you're gripping anywhere,

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holding, tightening.

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Allow release and let go.

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Beautiful.

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Stick with it.

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Take two more breaths, nice and slow.

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Full breaths.

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Begin to move the tongue around,

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maybe touch your teeth with
the tip of your tongue.

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Begin to move the toes

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and the fingers.

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Slowly, roll it up.

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Nice and slow, gently.

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Take the blankie to the side,

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pillows to the side.

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I'm going to slide off our pillow seat.

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Bring that one underneath
the backs of the knees.

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I'm actually going to
go for another pilllow.

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So, one pillow behind the knees

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and one pillow for the head.

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Nice and easy, come to lie flat.

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Get situated here.

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You can add as much as you want here,

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you can keep it nice and simple.

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Left hand's going to come
just up to the heart space,

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right hand to the belly, lower belly.

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Let the ankles soften, feet soften.

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Close your eyes.

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Begin to deepen your breath.

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If you want to take your blanket

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and cover your eyes with it here, you can,

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or if you have an eye pillow,

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you can use it now.

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Soften through the jaw and

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maybe say the mantra here.

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"I surrender."

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As you breathe in,

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see if the hands can rise.

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Connect to the power of the breath.

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Then, they fall gently on the exhale.

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So, notice the sounds that are around you.

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We can't always just have Japanese flutes

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playing in the background,

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in this day and age, especially.

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So, just take in your soundscape.

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Stick with your breath.

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We'll take two more full breaths here.

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Slow it down.

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Then, nice and easy,

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trace the fingertips outward.

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Bring the arms wide.

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Palms face up here today.

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Extend the arms, stretch
through the chest.

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You can feel your
shoulderblades on the ground.

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Nice and slow, I'm going to draw the toes

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up and in and then out.

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So, windshield-wipering.

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An official yoga term.

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Little windshield-wipering of the toes.

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I'd like you to close your eyes and

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imagine what's going on in your hips.

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See that ball and socket.

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See it rolling as you turn the toes in,

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and then toes out.

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Knees out.

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One more time.

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Great.

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Try to stay soft in the belly here,

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soft in the pelvic area, the groin.

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Turn the left toes in,

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bend the left knee,

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slide the left foot up.

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Same thing with the right.

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Turn the toes in, bend the right knee,

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slide the left foot up.

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You can snuggle your
blanket or your bolster

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right underneath your bum here

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or you can pull it out.

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Okay, then slowly scoop the tailbone up.

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Lower back becomes flush with the mat.

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It should feel good.

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We're going to extend
the right leg up high

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and cross the right ankle over

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the top of the left thigh.

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So, from here, we're going
to thread the needle,

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bringing the right fingertips
in through the hole

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and then we can either use
our bolster blanket here

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to tug or we can just kind of ignore it.

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Keep it there as we interlace
behind the left thigh

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and pull in here for
Reclined One-Legged Pigeon.

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Take a deep breath in.

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Deep breath out to relax the shoulders

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and let everything go.

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Surrender to the sensations of the body.

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Stay present.

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Pay attention.

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Soften through your sense organs,

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so no gripping in the jaw,

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no clenching of the brows.

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Maybe part the lips a little.

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And, remember where your
hand was on your belly,

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your hand on your heart.

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Send breath down as you inhale

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and then let it release
up and out on the exhale.

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Take two more breaths.

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Then, begin to wiggle the toes,

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move the tongue around in the mouth.

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Release the fingertips and

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nice and slow, with control,

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extend the right leg all the way up.

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Straighten and then back down.

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And we switch.

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Left leg up towards the sky,

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crossing left ankle over right thigh.

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Thread the needle.

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Left fingertips in through the hole here.

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We find our shape,

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the place where we can surrender.

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Soften places where you might be gripping.

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Send awareness.

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Send breath

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to the places that feel tight.

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Listen to your body.

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Stick with it.

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Keep listening.

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Listen to your breath.

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Go inward.

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Take two slow breaths more.

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Go ahead and pull your
blanket or your pillow

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out from underneath your legs.

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Come onto your side and
roll onto your belly.

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It should feel really good.

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You can roll directly onto
your belly from where you are.

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I'm just going to flip here.

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We're coming into a Sphinx pose,

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so take a second to rest on your belly.

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It should feel really good.

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You can use your pillow.

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Then, when you're ready,

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draw the heels in line with the hips,

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elbows in line with the shoulders.

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I'll move the pillow just so you can see

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where my arms are in case
this posture is new for you,

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but you can keep your pillow where it is.

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Find your foundation here.

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Draw the chin to the chest and then,

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press into the tops of the feet,

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press into the elbows,

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press into the palms.

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Wrists are in line with the elbows.

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We're really pressing into the Earth

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as if we were trying to tear
the yoga mat in half here.

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Press into the tops of the feet.

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Press into the pubic bone but

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be careful not to clench the glutes here.

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So, find a softness.

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Find an ease.

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Maybe even a little sway here at first.

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Bring calm into your body.

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Not clenching the back of the neck here

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but keeping length,

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so tuck the chin in here.

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Close your eyes and breathe.

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Surrender to this posture.

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Soften the jaw.

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Stick with it.

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Stick with your breath.

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Stay active in your arms
but find your softness.

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Visualize your spine.

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Just two more slow and full breaths here.

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You got this.

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Stick with it.

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Notice what's going on in the body,

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what's going on in the mind.

00:21:02.117 --> 00:21:05.994
Slowly open the palms and we'll release.

00:21:05.994 --> 00:21:07.736
Take a rest on your pillow here,

00:21:07.737 --> 00:21:09.013
forehead down.

00:21:09.013 --> 00:21:10.801
Just a breath or two.

00:21:10.801 --> 00:21:13.634
You can shake the hips a
little left to right here.

00:21:13.634 --> 00:21:18.529
Shimmy in the hips.

00:21:21.482 --> 00:21:26.482
Big breath in and big breath out.

00:21:27.322 --> 00:21:28.635
Slowly, lift your head up,

00:21:28.635 --> 00:21:29.923
come back to your side and

00:21:29.923 --> 00:21:32.060
we're gonna roll over.

00:21:32.060 --> 00:21:35.159
Grab the block.

00:21:35.160 --> 00:21:37.633
Our final pose here.

00:21:37.633 --> 00:21:40.301
So, a supported Bridge.

00:21:40.301 --> 00:21:44.993
I'm going to take the block
at its highest level here.

00:21:44.993 --> 00:21:47.397
I'm gonna walk it right
underneath my sacrum here,

00:21:47.397 --> 00:21:48.591
hips--

00:21:48.592 --> 00:21:51.656
excuse me, heels in line with the hips,

00:21:51.656 --> 00:21:55.163
hip points, knees in line as well.

00:21:55.163 --> 00:22:00.163
Still stay conscious
of your alignment here

00:22:00.956 --> 00:22:04.463
even though we're kind of soft and easy.

00:22:04.463 --> 00:22:06.413
Okay and then I'm going to
interlace the fingertips,

00:22:06.413 --> 00:22:09.293
snuggle the shoulderblades underneath

00:22:09.293 --> 00:22:11.997
and press into all four
corners of the feet.

00:22:11.998 --> 00:22:14.180
If this is too much, you can also

00:22:14.180 --> 00:22:16.979
bring the block at a lower level,

00:22:16.979 --> 00:22:21.979
or even at the lowest level.

00:22:23.816 --> 00:22:26.162
If you do not have a block,

00:22:26.162 --> 00:22:27.799
I encourage you to--

00:22:27.799 --> 00:22:29.076
I'll do that with you, actually.

00:22:29.076 --> 00:22:33.000
If you don't have a block--

00:22:33.000 --> 00:22:35.240
I have a plethora of stuff over here.

00:22:35.240 --> 00:22:36.402
If you don't have a block,

00:22:36.402 --> 00:22:37.574
then we're gonna inhale,

00:22:37.574 --> 00:22:39.791
lift up, press the palms into the Earth.

00:22:39.791 --> 00:22:41.499
Snuggle the shoulderblades

00:22:41.499 --> 00:22:43.298
and hold here.

00:22:43.298 --> 00:22:44.900
Fill it with the power of your breath.

00:22:44.900 --> 00:22:46.060
We're not going to be here long.

00:22:46.060 --> 00:22:50.467
We got this.

00:22:57.556 --> 00:22:59.122
Lift the chest to the chin

00:22:59.122 --> 00:23:04.122
and then lift the chin towards the sky.

00:23:14.913 --> 00:23:18.094
If you're on the block,

00:23:18.094 --> 00:23:21.298
take two more breaths and then release.

00:23:21.298 --> 00:23:22.563
If you're not on the block,

00:23:22.563 --> 00:23:23.736
go ahead and release and

00:23:23.736 --> 00:23:28.489
take your final two
breaths with the hips down.

00:23:44.354 --> 00:23:45.481
Beautiful.

00:23:45.481 --> 00:23:48.477
Gently, release the block.

00:23:48.477 --> 00:23:51.078
Everyone come down.

00:23:51.078 --> 00:23:53.678
Walk the feet to the
outer edges of your mat

00:23:53.678 --> 00:23:58.678
and allow the knees to gently melt inward.

00:23:58.762 --> 00:24:00.783
Hands come to the hips here

00:24:00.784 --> 00:24:04.846
or the belly and we soften everything.

00:24:04.846 --> 00:24:09.055
Let go of everything.

00:24:16.782 --> 00:24:17.861
From here, we're going to

00:24:17.862 --> 00:24:22.262
go into our relaxation,

00:24:22.262 --> 00:24:26.186
our neutral pose that you can use

00:24:26.186 --> 00:24:29.437
every day, in your bed.

00:24:29.437 --> 00:24:32.339
Just taking conscious
moments in shavasana,

00:24:32.339 --> 00:24:34.777
at night time before you go to sleep.

00:24:34.777 --> 00:24:38.562
Incredible.

00:24:38.562 --> 00:24:39.665
So, nice and slow,

00:24:39.665 --> 00:24:40.757
sitting yourself up for that,

00:24:40.757 --> 00:24:42.057
whether it's bringing the pillow

00:24:42.057 --> 00:24:47.057
back underneath the knees.

00:24:47.282 --> 00:24:49.985
Also, a pillow or a blanket over the hips

00:24:49.986 --> 00:24:54.811
or you can just go full-on burrito.

00:25:06.716 --> 00:25:11.716
Soften through the toes and
the fingers and the tongue.

00:25:12.081 --> 00:25:14.795
Open your mind and open your heart.

00:25:14.796 --> 00:25:19.796
Give thanks for your body and your breath.

00:25:20.902 --> 00:25:23.516
Give thanks to yourself
for taking this time,

00:25:23.516 --> 00:25:28.102
carving out this precious time

00:25:28.102 --> 00:25:32.834
for self-care and for practice.

00:25:34.522 --> 00:25:38.319
I truly believe that
if we all do this more,

00:25:38.319 --> 00:25:40.757
and it is a practice, it is tough,

00:25:40.757 --> 00:25:45.262
I truly believe that the
world would be a better place.

00:25:45.262 --> 00:25:48.176
Thank you for sharing your time

00:25:48.176 --> 00:25:51.483
and your home practice with me.

00:25:51.483 --> 00:25:53.702
Please share your experience down below

00:25:53.702 --> 00:25:55.106
but for now,

00:25:55.106 --> 00:25:57.824
close your eyes.

00:25:57.824 --> 00:25:59.716
As a friend of mine says,

00:25:59.716 --> 00:26:02.583
dream and drool.

00:26:02.584 --> 00:26:07.320
I love that.

00:26:07.320 --> 00:26:10.606
Namaste.

00:26:10.606 --> 00:26:15.454
(upbeat music)