WEBVTT

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- Howdy everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and per your request

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some lower back love.

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(clicks tongue)

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So hop into something comfy.
Let's get started.

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(bright music)

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Okay, hi everyone.

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We're gonna begin on our backs
today but I'd like to invite you

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to pause the video and grab a
thick towel or a small blanket

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if you have one.

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If you don't have one,
it's not the end of the world.

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You'll be just fine, my darling.

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But if you have one and want
to grab it now, please do so.

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Alright, then we'll
begin lying flat on our backs.

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Hey buddy.

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Take your time, particularly if
you're being particularly ginger

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with your back, be nice and
kind here in the beginning,

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nice and slow.

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As we, of course, work to tend
to the lower back today we take

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our yogic principles along with
us and remember that this is a

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time to just kind of check in
with your whole self, all parts.

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Think of the body as one

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moving part and
work in that way.

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Alright, so we're gonna bring
the knees up towards the sky

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and we're gonna bring
the feet to the earth.

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And if you did bring towel or
your blanky to your may you want

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to use it as a pillow here,
you certainly can.

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For your head.

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Okay, then hands can rest
gently on the low ribs here.

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Elbows out wide.

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And take a deep breath in.

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And as you exhale,
just take a second,

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we're not going to do
any movement here

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so you can comfortably
close your eyes and

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just take a second to
land here in the moment.

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Again, we're tending to the
low back but if we're really

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practicing yoga we're
also recognizing that

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this is valuable time

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to just go inward, slow down,

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tend to all parts of the self.

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So particularly
when we're in pain

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or if we're just
really busy, moving

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without a particular mindfulness

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we can certainly feel
the effects of that.

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Versus when we
take time to slow down,

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fill our cups, tend to
whatever's going on in the body

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then that too has
it's own ripple effect.

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So just close your eyes here
and start to deepen your breath.

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Feel your yoga mat
kind of rising up to meet

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your back body here.

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Literally, but yes, of course,
there's a little metaphor there.

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Just kind of acknowledging this
time and acknowledging that your

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yoga mat has your back here.

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We're gonna work it out.
We're gonna

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find what feels good together.

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Take one more
conscious cycle of breath in

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and out here on your own.

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And then when you're ready you
can keep working with the eyes

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closed or you can open the
eyes and of course peek at me

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whenever you need to.

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Hands can stay resting gently
on your low ribs and we're just

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gonna start by peeling the
tailbone up just a bit so that

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your low back becomes flush with
the mat and you kind of feel

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your lower abdominal wall
(snaps) turn on, baby. Okay?

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And if you want you can
slide your hands down

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to your low abdominal
wall and just kind of

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feel those muscles turn on.

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And then slowly release it.

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Allowing the
tailbone now to drop

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and the pelvis is gonna tilt.

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Good, now same thing.

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We're gonna slow and
steady bring the tailbone

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up towards the sky.

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We're rocking to bring the
low back flush with the mat.

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Lower abdominal,
lower belly turns on.

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And then slow and steady,

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taking it in
the opposite direction

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rocking the pelvis down,
lifting the low back up.

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You kind of slide a little bit
on your spine on the ground.

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Fabulous.

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We're gonna repeat but now
add the layer of the breath.

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So inhale

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here and then exhale, you're
gonna tilt the tailbone up,

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draw your navel down.

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Scooping the tailbone up.

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Feel the low back
flush with the mat.

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Good, exhale.

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Take it forward, rocking the
hips down towards the core of

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the earth,
feeling low back lift.

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Exhale, rocking the hips

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up towards the sky.

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Using your feet
to ground you here.

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Inhale, rocking the hips
forward, lower back lifts.

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Moving with your breath.

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Exhale, low back
becomes flush with the mat.

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Nice and steady.

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Inhale, rock it forward.

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And this will be our last one,
nice and slow, rock it back.

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Hands return to the low ribs
here just so you can find that

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nice connection of
the low ribs hugging in,

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supporting the low back
as you turn on your core.

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Okay.

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Then from here,
keep this turned on as you

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lift the right knee up.

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And then keep this turn on
as you lift the left knee up.

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If this is too much for you, at
whatever stage your work with

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your low back, try working on
the ground with the ball joint

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of the big toe on the earth.

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Right? So we're just not
bringing it quite so far up.

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Okay.
We're breathing here.

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We're really overexaggerating
turning on though

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the transverse abdominals here.

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So you're trying to
turn on your center,

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turn on your center,
breathe deep.

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Wherever you are,
scooping the tailbone up.

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Excellent and then release that.

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Let it go. Hallelujah.

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You're gonna walk
the feet together.

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Nice and easy we're gonna

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open the knees
wide with control.

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So careful not to
let them slam out.

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Nice and easy.

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So knees go wide.

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Breathing here,
low back comes up.

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So you should be able to, if you
were to test out sliding your

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hand underneath your low back
and you can of course give it a

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go, you should be able to feel

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a little bridge there.

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A little gap.

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Take a breath here in.

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And out.

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And then slowly use
your fingertips to guide you,

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particularly if the low
back is feeling ginger today,

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really ginger, and you're going

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to bring the knees
back up to center.

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Great, hug the
knees into the chest now.

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Should feel really good.

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Careful not to overdo it.

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It just depends.

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So many different types
of people practicing

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so just be mindful here.

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Move nice and slow and
really listen to your body.

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If it feels right, start to
rock a little side to side.

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Getting a nice massage here.

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If you need more, maybe you're
doing this for more preventative

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care, then start to peel
the nose up toward the knee.

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Again, lighting up that core
as you turn up the tailbone.

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Yes, fabulous.

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If the heads lifted, release
it with control and then we're

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gonna take just a left to the
ground and you're going to kick

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slowly the right foot up high.

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Find extension, if you can't
straighten the leg don't worry

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about it here, keep the
right knee nice and bent.

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And then when you're ready,

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you're gonna take a deep
breath in and exhale.

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You're just gonna cross
your right foot over towards

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the left side of your mat.

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And then you're just gonna
keep that momentum going

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as you allow the weight of
your legs to fold over gently

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to the left side of your mat.

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And you can keep your
hands on the low ribs here.

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So important that you
bring the breath here.

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And if you want to take your
right ear to the right shoulder

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you can but really we're kind
of focusing on a little low back

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love today so breathe deep.

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Excellent, and
then slowly unravel.

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Ooh, that felt good.

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Kick the right foot up.

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Let the blood flow
opposite direction,

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opposite direction,
opposite direction.

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Okay and then foot down to the
earth and we'll just take the

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same thing on the other side.

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Ground down to your right foot,
kick your left foot up high.

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Then when you're ready, you're
going to take your left foot

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cross it over your right leg

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and then just keep
that momentum going.

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And we want to kind of move with
momentum rather than

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(mimics crunching) into poses.

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Squeeze, twist, particularly
when we're focusing on just the

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targeted area so that
we can be really mindful.

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And then of course, since I said
the words "target area" I just

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want to remind you also
working with this mindset of

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creating a full body experience

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even in this kind of

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low back workshop setting.

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Okay, breathe into your belly.

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Soften through your face.

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Relax through your shoulders.

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If you need it, take it,
in fact I encourage it,

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nice audible breath here
and there whenever you can.

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Yeah, baby.

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Okay, bring it back by
connecting to your core.

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That's why we already turned it
on so use it from here on out.

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Excellent.
Kick the left foot up.

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And then lower it down.

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So you can turn onto one side
here if this next gesture is not

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right for you otherwise I invite
you to bring your hands to the

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backs of your legs,
your hamstrings.

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Use that connection that we've
already established here in your

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core and you're going to gently
begin to rock up and down the

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length of your spine.

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And if it feels really good,
keep it going.

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If you're not sure,
just do a couple.

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Just kind of massaging up and
down the length of your spine.

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If you have the flexibility,
you're of course welcome to take

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the toes back to touch
in this little gesture.

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But mind, mind yourself.

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(chuckles) Check yourself.

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Okay, when you feel good
go ahead and come up to

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a nice comfortable seat.

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You're gonna cross the legs here
and just take a second to sit up

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nice and tall and stack
your head over your heart

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and your heart over your pelvis.

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See if you can really lift up
out of the hips and then hug

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those low ribs in again.

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Close your eyes.

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Just take a restful
moment here in Sukhasana.

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Notice how you feel.

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Gorgeous and then
we're just gonna take

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a very gentle twist to the left.

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Breathe in.
Lift up out of your hips.

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Whatever that means for you.

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Just imagine as you breathe
in and then as you exhale

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remember where
your hands were earlier,

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just soften that
area in here a little bit.

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Then nice and easy stay
connected to your breath

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as you come back to center.

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We'll take it to the
other side nice and easy.

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Breathe into your low belly.

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Use your inhale
to lift up, lengthen.

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No pushing or cranking here.

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Just nice and easy.

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Gorgeous.

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Now from here we'll release back
to center and if you have your

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towel or blanky go ahead and

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bring it right
underneath your hips.

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So we're getting a little
bit of a lift in the hips.

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And from here we're going to
take the left heel in first.

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And then the right
heel in to meet it.

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So we call this Siddhasana.

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And then you'll bring your
fingertips to the mat and this

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will be a little bit different
for everyone in the hips.

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And then low back,
of course, all connected.

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So move nice and
slow here at first.

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You're going to inhale to lift
your heart and open your chest.

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And then exhale, just use your
fingertips to slowly crawl it

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out but as you do so

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try to keep your sit
bones reaching back and

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your hips really heavy,
legs really heavy.

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So you might come to
about here, breathing deep.

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You might bring the forearms to
the ground, breathing deep.

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In time you might be able to
get a little further down.

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And if you find, you know what,
you're doing it and feel like it

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would just feel a lot better
without the blanket or

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the towel, go for it.

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And then when you're ready,

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allow the weight of
your head to relax down.

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Kind of come into your own
private little love cave here

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and listen to the
sound of your breath.

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Now actively for
this last breath here,

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draw the thigh bones down.

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So actively engaging my legs.

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I'm creating such
stability here in the femur

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as I ground down
through my thighs.

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And then I'm just gonna
walk my hands over towards

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the left side of the mat.

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Breathing into the lower
right side of the back body.

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Legs stay active,
thighs grounding down.

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Sits bones reaching back
as you walk through center.

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And nice and easy,
take it to the other side.

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Oh yeah.

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Relax the weight
of your head over.

00:13:54.708 --> 00:13:58.083
Again, breathe now into
the lower left back body.

00:14:09.834 --> 00:14:12.542
And then slowly
bringing it back through.

00:14:12.542 --> 00:14:14.625
Tuck the chin,
connect to your core,

00:14:14.625 --> 00:14:16.375
roll it back up.

00:14:16.375 --> 00:14:18.041
Take a moment here just to rest.

00:14:18.041 --> 00:14:19.083
Notice how you feel.

00:14:19.083 --> 00:14:21.125
Maybe take a
cycle of breath. In.

00:14:23.166 --> 00:14:25.458
And out and then
we'll switch the legs.

00:14:25.458 --> 00:14:29.792
So right heel comes in,
left heel to follow.

00:14:29.792 --> 00:14:32.208
Maybe you use your blanket.
Maybe not.

00:14:32.208 --> 00:14:33.667
Fingertips on the earth.

00:14:33.667 --> 00:14:35.542
Important first to
really establish

00:14:35.542 --> 00:14:38.041
this kind of grounding.

00:14:38.041 --> 00:14:41.500
Open the chest and
then notice the sensation

00:14:41.500 --> 00:14:43.625
as you slowly crawl forward.

00:14:47.041 --> 00:14:50.625
And then notice perhaps this
side's a little different.

00:14:50.625 --> 00:14:52.417
Maybe not.

00:14:52.417 --> 00:14:56.542
Find a variation here with the
arms that suits you here as you

00:14:56.542 --> 00:15:00.500
eventually fold in and listen.

00:15:06.208 --> 00:15:08.959
See if you can extend
your inhalations here.

00:15:10.625 --> 00:15:12.542
Extend your exhalations.

00:15:13.458 --> 00:15:16.917
And use the breath,
man, use the breath.

00:15:16.917 --> 00:15:19.000
Or woman or person.

00:15:19.000 --> 00:15:21.000
Or pet.

00:15:22.083 --> 00:15:23.625
Basically use the breath.

00:15:23.625 --> 00:15:27.583
So feel the breath literally
stretch the skin of your back

00:15:27.583 --> 00:15:28.917
body as you breathe in.

00:15:30.667 --> 00:15:33.000
And then use your
exhale to ground down.

00:15:50.500 --> 00:15:52.125
And then get really active.

00:15:52.125 --> 00:15:54.333
Best you can, in the thighs,

00:15:54.333 --> 00:15:56.792
so draw the thighs
down towards the earth.

00:15:56.792 --> 00:16:01.792
It's this internal action
of hugging the femur in.

00:16:01.792 --> 00:16:04.000
And that's what's going to
create a little stability for us

00:16:04.000 --> 00:16:07.250
as we take the hands over to
the right side first this time.

00:16:07.250 --> 00:16:08.750
Breathing deep.

00:16:11.667 --> 00:16:15.667
Sending a love to
that left lower back.

00:16:17.792 --> 00:16:21.542
Feeling that connection all the
way through the left side body.

00:16:23.542 --> 00:16:27.917
Up to the rhomboid even,
your lats

00:16:28.959 --> 00:16:29.834
even.

00:16:30.583 --> 00:16:32.708
Oh yeah and then
walk it through center.

00:16:32.708 --> 00:16:34.291
Keep breathing.

00:16:34.291 --> 00:16:35.750
Then take it over to the left.

00:16:53.333 --> 00:16:55.834
Okay, come back to center.

00:16:56.625 --> 00:17:00.500
Stay connected to your core,
your center work is so important

00:17:00.500 --> 00:17:01.667
to nurturing the back body.

00:17:01.667 --> 00:17:04.875
Just getting really used
to always moving from

00:17:04.875 --> 00:17:06.666
your center of gravity.

00:17:06.666 --> 00:17:09.834
So it's so much more
than like getting your abs on.

00:17:09.834 --> 00:17:13.083
It's a sensibility and it'll
literally change the way you

00:17:13.083 --> 00:17:14.916
pick up a sock off the floor.

00:17:14.916 --> 00:17:17.250
The way you pick up a child,
where you do your job.

00:17:17.250 --> 00:17:19.959
So (clicks tongue)
all abouty-bout it.

00:17:21.125 --> 00:17:22.834
I haven't said that in a while.

00:17:22.834 --> 00:17:24.165
Hopefully by now
you're all the way lifted

00:17:24.165 --> 00:17:25.125
and you're feeling good.

00:17:25.125 --> 00:17:27.333
Taking that restful moment here.

00:17:27.333 --> 00:17:30.542
Okay, so from here you're on
your blanket or towel maybe.

00:17:30.542 --> 00:17:32.250
If you're not, you can grab it.

00:17:32.250 --> 00:17:34.000
You're going to sit up.

00:17:34.000 --> 00:17:39.125
And nice and slow, we're gonna
use the blanket or towel here.

00:17:39.125 --> 00:17:41.375
You're gonna bring your feet to
the mat and there's gonna be a

00:17:41.375 --> 00:17:43.458
little momentum
involved here for some,

00:17:43.458 --> 00:17:46.917
not all, but that's where you're
going to use that center again.

00:17:46.917 --> 00:17:48.333
So from here we're
going to inhale in.

00:17:48.333 --> 00:17:50.000
You can watch me
first if you need to.

00:17:50.000 --> 00:17:52.250
I'm gonna hike
my heels in close.

00:17:52.250 --> 00:17:54.041
Inhale in, I'm gonna exhale.

00:17:54.041 --> 00:17:56.959
Slowly come through to
a nice little squat here.

00:17:59.834 --> 00:18:00.875
Ya there?

00:18:00.875 --> 00:18:06.792
Okay, then reach back, grab thy
towel or blanket and just slide

00:18:06.792 --> 00:18:09.083
it up, snuggle it up
underneath your heels

00:18:09.083 --> 00:18:10.417
just to give you a
little more space.

00:18:11.750 --> 00:18:14.291
Okay pals, here we go.
Inhale in.

00:18:15.959 --> 00:18:19.375
Exhale, you're gonna slowly lift
your hips up and come into a

00:18:19.375 --> 00:18:22.583
standing Forward Fold,
Uttanasana with heels on the

00:18:22.583 --> 00:18:25.458
blanket but see if you
can move nice and slow.

00:18:25.458 --> 00:18:27.458
Keep your knees bent.

00:18:29.625 --> 00:18:31.208
Yes.

00:18:31.208 --> 00:18:33.542
Then you can work in
time to straighten the legs.

00:18:33.542 --> 00:18:37.000
Maybe fingertips
stay on the earth.

00:18:37.000 --> 00:18:39.667
Or maybe you clasp
opposite elbow and

00:18:39.667 --> 00:18:41.250
rock a little side to side.

00:18:41.250 --> 00:18:42.583
Gently, gently, gently.

00:18:45.083 --> 00:18:49.875
There's no rule book that says
legs have to be straightened.

00:18:49.875 --> 00:18:51.750
And in honor of
our practice today,

00:18:51.750 --> 00:18:53.125
I honestly just,

00:18:54.375 --> 00:18:56.417
I just encourage
you to really look at that

00:18:56.417 --> 00:18:58.041
and just bend
the knees basically.

00:18:58.041 --> 00:18:59.792
Why don't I just
say what I really mean?

00:18:59.792 --> 00:19:01.041
Say how you really feel,
Adriene.

00:19:01.041 --> 00:19:02.375
Just bend your knees.

00:19:04.458 --> 00:19:08.375
That's going to help kind of
bring that low back love in.

00:19:09.333 --> 00:19:13.166
If this is much too much for you
then obviously you're gonna

00:19:13.166 --> 00:19:15.166
keep your
fingertips on the ground.

00:19:18.291 --> 00:19:19.708
See, I'm just a
little more grounding.

00:19:19.708 --> 00:19:22.250
Let's take one more
breath here, wherever you are.

00:19:25.458 --> 00:19:26.834
Awesome.

00:19:26.834 --> 00:19:28.959
And then slow and
steady hands are gonna come

00:19:28.959 --> 00:19:31.208
to the earth to help you here.

00:19:31.208 --> 00:19:33.125
We're going to
slowly bend the knees.

00:19:33.125 --> 00:19:34.375
Come back down.

00:19:34.375 --> 00:19:36.750
So we have probably,
not probably,

00:19:36.750 --> 00:19:38.625
we certainly
have different bodies,

00:19:38.625 --> 00:19:39.959
if these transitions
aren't working for you.

00:19:39.959 --> 00:19:42.333
Try not to get
too in your head just

00:19:42.333 --> 00:19:45.708
know that this whole
practice is meant for you.

00:19:45.708 --> 00:19:48.333
Really make it your own.
It's all good.

00:19:48.333 --> 00:19:51.708
So from here we're gonna slide
the blanket down to the left

00:19:51.708 --> 00:19:53.250
side of the mat.

00:19:55.291 --> 00:19:58.917
And this is perfect little segue
and in terms of making it your

00:19:58.917 --> 00:20:01.250
own, you're gonna come on to
your belly and you're going to

00:20:01.250 --> 00:20:03.333
do it anyway that
feels good for you.

00:20:03.333 --> 00:20:04.959
So just move mindfully.

00:20:04.959 --> 00:20:08.375
I'm going to come to all fours
first with one knee, left knee,

00:20:08.375 --> 00:20:12.166
on the blanket and one knee off.

00:20:12.166 --> 00:20:13.917
And then I'm gonna
come to my belly from here.

00:20:13.917 --> 00:20:17.041
You're just going to come on to
your belly and we're gonna bring

00:20:17.041 --> 00:20:20.917
the left hip on to the blanket.

00:20:21.750 --> 00:20:24.000
Elbows are gonna
come underneath us.

00:20:24.000 --> 00:20:25.583
Just like we do in Sphinx Pose.

00:20:26.375 --> 00:20:29.208
And then breathe deep as you
press your right foot into the

00:20:29.208 --> 00:20:32.583
earth and you're gonna hug your
left knee all the way up so that

00:20:32.583 --> 00:20:34.208
your left inner thigh

00:20:34.208 --> 00:20:37.875
or your left knee is
resting on your blanket.

00:20:39.792 --> 00:20:42.625
Now to protect the shoulders,
go ahead and press up out of the

00:20:42.625 --> 00:20:46.125
earth and breathe deep here.

00:20:46.125 --> 00:20:47.583
Ah.

00:20:50.708 --> 00:20:52.417
Breathing down into the belly.

00:20:54.083 --> 00:20:57.417
If you find that you want a
little more you can always stack

00:20:57.417 --> 00:21:00.500
another blanky or a little
couch pillow or something.

00:21:00.500 --> 00:21:03.041
Your dog. Just kidding.

00:21:03.041 --> 00:21:04.250
Underneath.

00:21:09.458 --> 00:21:11.542
Couple restorative breaths here.

00:21:14.667 --> 00:21:17.041
Maybe you're just
getting settled in.

00:21:24.500 --> 00:21:25.667
Excellent.

00:21:25.667 --> 00:21:27.500
To come out,
this is so important,

00:21:27.500 --> 00:21:30.083
take a second here to
connect to your center.

00:21:30.083 --> 00:21:31.208
Hug the low ribs in.

00:21:31.208 --> 00:21:33.333
Imagine where your
hands were on your low ribs.

00:21:33.333 --> 00:21:36.083
You're gonna bring your hands
underneath your ribs here just

00:21:36.083 --> 00:21:37.583
like you were going to do Cobra.

00:21:37.583 --> 00:21:39.792
And then use that
connection to your core

00:21:39.792 --> 00:21:41.417
to straighten your leg.

00:21:41.417 --> 00:21:43.917
Great, then we'll
press up to all fours.

00:21:43.917 --> 00:21:45.917
Slide the blanket
over to the other side.

00:21:47.291 --> 00:21:50.708
And then you can come on to
your belly any way you want.

00:21:50.708 --> 00:21:53.125
I'm gonna put my
right knee on the blanket.

00:21:53.125 --> 00:21:54.625
Start on all fours.

00:21:54.625 --> 00:21:57.041
And then from there, slide down.

00:21:59.667 --> 00:22:02.250
Elbows underneath the shoulders.

00:22:02.250 --> 00:22:06.458
Press away from your yoga mat
to not bring any undue

00:22:06.458 --> 00:22:08.417
pain or tension
in your shoulders.

00:22:08.417 --> 00:22:10.333
And let's check it out
here on the other side.

00:22:10.333 --> 00:22:14.667
So this is kind of the final
beat of our practice so use this

00:22:14.667 --> 00:22:18.041
time wisely to
maybe soften your gaze.

00:22:19.208 --> 00:22:21.917
This is your time.
You've taken it for yourself.

00:22:24.375 --> 00:22:26.708
Breathe deep.
Just be with your breath.

00:22:26.708 --> 00:22:27.834
Be with yourself.

00:22:27.834 --> 00:22:31.166
Trust that this is valuable
time that you're taking.

00:22:31.959 --> 00:22:34.750
It will have
inevitably an effect on

00:22:34.750 --> 00:22:36.125
everything else you do.

00:22:36.917 --> 00:22:39.792
The moment you
step up off the mat

00:22:39.792 --> 00:22:42.375
and into the rest of
your day or your evening.

00:22:48.208 --> 00:22:53.041
Way to stick with it and way
to give your mind and body

00:22:55.166 --> 00:22:56.667
some attention and love.

00:23:00.166 --> 00:23:01.166
Cool.

00:23:01.166 --> 00:23:03.542
To come out let's
take a deep breath in.

00:23:04.375 --> 00:23:07.333
Exhale, release draw the
hands underneath the shoulders.

00:23:07.333 --> 00:23:09.125
Just like we do in Cobra.

00:23:09.125 --> 00:23:11.500
Hug the low ribs in,
connect to your center.

00:23:11.500 --> 00:23:13.583
Extend the left leg out long.

00:23:13.583 --> 00:23:16.667
Inhale to press up to all fours.

00:23:16.667 --> 00:23:20.208
Bring your blanket to
the center now or

00:23:20.208 --> 00:23:21.834
your towel to the
center of your mat.

00:23:21.834 --> 00:23:24.875
Bring the knees wide and
you're gonna send it back.

00:23:24.875 --> 00:23:26.458
We're going to
end in a Child's Pose.

00:23:26.458 --> 00:23:29.750
It can be wide legged
or if that ain't your jam

00:23:31.333 --> 00:23:33.000
you can bring the knees together

00:23:33.000 --> 00:23:35.208
and use your blanket as a pillow

00:23:36.875 --> 00:23:39.750
for a more traditional Balasana.

00:23:39.750 --> 00:23:41.417
So Yogi's choice.

00:23:42.750 --> 00:23:44.291
Pick your poison.

00:23:44.291 --> 00:23:47.250
Pick your beautiful
Child's Pose which is our

00:23:47.250 --> 00:23:49.625
last shape of the practice.

00:23:51.834 --> 00:23:54.041
And listen to the
sound of your breath.

00:23:56.041 --> 00:24:01.291
Listen to the
wisdom of your heart

00:24:01.291 --> 00:24:03.291
as you listen to your breath.

00:24:05.375 --> 00:24:08.166
And trust that when you do stuff
like that your body actually,

00:24:08.166 --> 00:24:09.500
I think, responds.

00:24:11.375 --> 00:24:14.041
Heals more quickly.

00:24:23.834 --> 00:24:28.083
So any of these shapes you can
repeat on your own whenever you

00:24:28.083 --> 00:24:30.125
just need a little
something something.

00:24:31.667 --> 00:24:35.792
You can bookmark this
video of course to return to.

00:24:37.500 --> 00:24:40.792
And if you're seeking more or

00:24:41.667 --> 00:24:43.708
different types a low back yoga

00:24:43.708 --> 00:24:46.500
you can look in the description.

00:24:46.500 --> 00:24:50.834
I'm going to link to some other
low back and hips and even some

00:24:50.834 --> 00:24:53.708
videos for back pain
that you might like to

00:24:53.708 --> 00:24:56.667
supplement with this practice.

00:25:00.166 --> 00:25:02.583
You can pause the video to
stay here a little bit longer.

00:25:02.583 --> 00:25:05.917
If you're ready, I'll invite
you to come back up.

00:25:08.917 --> 00:25:10.708
Come into a seat.

00:25:10.708 --> 00:25:12.250
I'm gonna sit on my blanky.

00:25:14.667 --> 00:25:17.917
And we're going to seal the deal
by kissing the palms together.

00:25:20.458 --> 00:25:25.375
And bowing to you,
to me and to us.

00:25:25.375 --> 00:25:27.875
Again, way to give
yourself some love today,

00:25:27.875 --> 00:25:29.875
some attention.

00:25:31.667 --> 00:25:36.417
Our attention spans are
so short and distracted.

00:25:36.417 --> 00:25:38.083
I think now more than ever that

00:25:38.083 --> 00:25:40.750
the body is getting
neglected too.

00:25:40.750 --> 00:25:44.000
And the body has always been
built to work and do amazing

00:25:44.000 --> 00:25:44.959
things but

00:25:46.500 --> 00:25:49.083
since we're not taking
proper time to slow down

00:25:51.250 --> 00:25:52.708
it can get a
little out of control.

00:25:54.583 --> 00:25:58.333
If you're doing this video my
guess is you know and I'm saying

00:25:58.333 --> 00:25:59.708
you have good intuition.

00:25:59.708 --> 00:26:00.959
Love you so much.

00:26:00.959 --> 00:26:03.542
Tell us how it went in the
comments section down below.

00:26:03.542 --> 00:26:05.583
Please share this with someone
who you think might benefit.

00:26:05.583 --> 00:26:08.500
A lot of people, I think, will
benefit from this lower back

00:26:08.500 --> 00:26:10.542
love so spread the love.

00:26:10.542 --> 00:26:12.708
Subscribe to Yoga With
Adriene YouTube channel

00:26:12.708 --> 00:26:13.458
if you haven't already.

00:26:13.458 --> 00:26:17.375
It's the best and easiest way
to support the channel and this

00:26:17.375 --> 00:26:20.458
community and all the
free yoga that goes around.

00:26:20.458 --> 00:26:23.417
So thank you from
my heart to yours.

00:26:23.417 --> 00:26:25.208
Namaste.

00:26:26.542 --> 00:26:30.667
(bright music)