WEBVTT

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good morning everyone and welcome to

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yoga with Adriene I am Adriene and you

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asked for it today we have an energizing

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morning sequence this is something that

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is going to wake up and heat the entire

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body we're going to check in with the

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core in a check in with our arm muscles

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we're going to wake up the legs do a

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little spinal flex and of course tap

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into the breath take a second before you

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begin the practice to just kind of get

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comfortable to have your coffee brewing

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or a tea brewing to take a sip of water

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and just really jump into this mindfully

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so it's more than just exercise even

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though we are gonna get a little bit of

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a workout today make sure you set the

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tone for your day by setting the tone

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for your practice right here right now

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all right so let's get everything ready

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and get started with an energizing

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morning sequence

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okay so to begin we're going to come on

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our knees here and if the knees are a

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little fussy and we can't come here you

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can easily do this in cross-legged

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position so here we go we're gonna sit

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up nice and tall tucking the chin into

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the chest roll up through the spine

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reach the fingers behind the ears and

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inhale extend the arms up overhead

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looping the shoulders you can keep the

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elbows bent here as much as you need as

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we reach up just kind of crawling up

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through the side body here begin to

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check in with your breaths

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maybe soften through the eyelids and of

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course look at the video when you need

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to but also trust yourself trust your

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instincts listen to your body one more

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deep breath in here and on an exhale we

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float the fingertips down great take the

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right palm to the outer edge of that

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left thigh or if you're sitting in

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cross-legged position you can bring it

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to the left knee well swim the left

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fingertips behind and just find a gentle

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twist here

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lift up through the heart extend through

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the crown of the head smile and keep

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finding your breath allow the shoulder

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blades to glide down the back here take

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a deep breath in and exhale back to

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Center and we take the same thing on the

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other side so left hand comes to the

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outer edge of the right leg or the right

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knee if you're in cross-legged we find

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that lift and lengthen up through the

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crown and then we twist so keep this

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nice and gentle here again shoulder

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blades gliding down the back you can

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find a little rock in the neck check in

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with the neck here and keep deepening

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the breath great take a deep breath in

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and on your exhale we'll float it back

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to Center reach the fingertips behind in

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your lace and we'll loop the shoulders

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and just open up the chest here so if

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you can you can work to bring the palms

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together here opening the chest again if

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the knees are talking to you can be in

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cross-legged here another option would

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be

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maybe to lift up here for this so if

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it's not working we find ways to fix it

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I love that about our yoga practices we

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stay curious we stay listening we stay

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involved to me that's an act of

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self-love and it's what the practice is

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all about so if you're feeling any

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fussiness work to find ease and I will

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try my best to guide you in that

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direction okay one more breath here

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checking in with the neck and then

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exhale rerelease awesome diving forward

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we come to all fours knees directly

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underneath the hips excuse me

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wrists underneath the shoulders we

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inhale loop the shoulders a little

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cat-cow here take a deep breath in on an

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exhale tucking the tail traveling up the

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spine and find a little rock back and

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forth if that feels good or we stay in

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stillness if that feels right we inhale

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reaching forward and exhale again find a

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little movement here or take a moment

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here maybe retain the breath come back

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up if you're familiar and find stillness

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and inhale and exhale one last time

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navel draws up up up up up great and we

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come back to tabletop position

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sweet slide the palms out draw the

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shoulders down away from the ears curl

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the toes under and as if someone were

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lifting you up from your tail you can

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wag your tail a little bit here hello

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energizing practice and draw the navel

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up to the spine send it back downward

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facing dog

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pedal the feet out here massage the feet

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here find a little flexibility in the

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ankle the toes

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great then we're gonna come up onto the

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tippy tip toes here draw the shoulders

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away from the ears draw the navel to the

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spine lift your heels up and then melt

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your heart back here two breaths here in

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and out tail bones sit bones shine up

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towards the sky heart melts back one

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more breath and then on an exhale

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anchoring down through the heels great

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come up onto the tippy tip toes again

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this time we're gonna go for a walk

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walking up towards the front edge of the

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mat together we'll end in forward fold

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let the weight of the head release down

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grab the elbows Rock a little side to

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side take nice long smooth deep breaths

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in and out soft soft soft knees here and

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don't don't lock the legs and slowly

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waking up the body

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awesome release the hands

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Ennio lift to flat back your version

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fingertips on the mat palms on the shins

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or palms on the thighs here nice long

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beautiful neck again careful not to lock

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the knees here take a deep breath in and

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exhale slide it down tuck the chin into

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the chest and we begin to roll it up

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fingertips can trace the front of the

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legs here as we slowly roll up into

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Mountain Pose looping the shoulders

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opening the chest the heart finding what

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feels good as you breathe in and out

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working out any kinks in the neck and

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the shoulders and then slowly we'll walk

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the feet together you can keep a little

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space between the heels here draw the

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palms together at the heart

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inhale tetas and loop the shoulders

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engage the legs reach sternum up towards

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the thumbs take a second here to just

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send an intention for your practice

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spread awareness through all four

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corners of the feet and find your breath

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sweet to repeat your intention to

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yourself confirm it consider it already

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done already so as we find a soft knee

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little bouncy bouncy Roo here little

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buoyancy is what I meant

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and then we inhale drop the fingers down

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to come up on your breath in reach it up

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towards the sky stretch the side body

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long and exhale soft knees as we bow

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forward great inhale lift to flat back

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your version again long neck and exhale

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slide it back down back up the way we

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came as we reach the fingertips all the

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way up inhale palms come together up

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overhead engage the legs and exhale

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reaching sternum to thumbs hands to

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heart

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great same thing just like that soft

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knees we inhale reach down to come up

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take up space here spread the fingertips

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exhale think up and over as you enjoy

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this move bowing down and forward

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great inhale lift to flat back again we

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could place a little teacup on the back

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of the neck here and exhale soft slow

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release down back up the way we came

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same thing as before this time you might

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reach the fingertips back to come up

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opening the chest the shoulders pressing

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away from the earth and exhale back down

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to the heart great here we go again soft

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knees inhale spread your fingertips

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reach up full breath exhale diving

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forward open heart inhale lift to flat

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back and exhale forward fold

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awesome fingertips come to the mat we

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slide the right toes back come to a

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runner's lunge take a deep breath in

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here as you look forward breathing into

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the front of that right hip crease

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pulling the left hip crease back take a

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second to come off the fingertips let

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your heart shine forward open the palms

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open your chest and then exhale release

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it down palms come to the mat as we

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slide the left toes back to plank

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posture feel free to lower the knees

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here

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no biggie if you want to come into a

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half plank otherwise we're at the top of

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a plank top of a push-up rather pressing

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away from the earth we have foundations

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of yoga videos for all these postures so

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go check them out we rock front we rock

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back we find that sit bone to heel

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connection we take a deep breath in

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and ouch on your next inhale look

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forward chin forward as you come up onto

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your big toes loop the shoulders hug the

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elbows into the side body and slowly

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lower down all the way to the belly we

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inhale lift up Cobra and exhale soften

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and release sweet curl the toes under

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draw the navel up and back and send it

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to downward facing dog nice everyone

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pedal the feet I'm going on their next

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breath

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nothing fancy we're just gonna step that

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right foot up into our runners lunge

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check it out on the other side I peel

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the right hip crease back I'm avoiding

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this turtle shell so chances are all of

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us are kind of here right now and with

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time with awareness with mindfulness

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will build the stamina the space create

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the length to shine the heart forward

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test yourself by hugging the inner

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thighs together opening up for one

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second deep breath in and then exhale

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release great rock the back foot up to

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meet the front forward full inhale on

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your next breath in lift to that flat

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back position long beautiful neck little

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grasshopper legs kind of pull back here

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and then exhale we release

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send the fingertips all the way up left

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to right we reach up towards the sky

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palms come together as we exhale back

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down to the harsh jumping right into the

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next one soft knees inhale reach it up

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fingertips kiss up overhead exhale

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diving forward follow your breath inhale

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lift a flat back and flow rate with air

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and exhale soften and release sweet bend

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the knees bring the palms to the mat

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fingertips in line with the toes here is

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kind of a nice little gauge now draw

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your navel to your spine inhale in and

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on an exhale hop or slide the feet back

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to your plank great nice long sit bone

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to heel connection again here as we

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press away from the earth take a deep

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breath in and long exhale out on your

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next breath in chin forward look forward

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hug the elbows into the side body come

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on to your two big toes and slowly we'll

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lower down halfway try to run back

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inhale in and slowly sliding through to

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upward facing dog or Cobra take a second

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here check in with the neck take a deep

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breath in smile and then navel to spine

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as we exhale send it back downward

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facing dog starting to warm up the body

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here cleanse the energetic systems shed

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anything that is no longer serving you

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shed a little weight here

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great well walk the two big toes

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together here so we're gonna stand

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downward dog coming into a three-legged

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dog I'm gonna anchor in my left heel and

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slide the right foot all the way up take

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a second to rotate that ankle one way

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than the other and then turn your right

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toes towards the left side of your mat

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so we're leveling the hips here so I'm

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not here but I'm leveling the hips one

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more deep breath here then I'm gonna

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bend my right knee and hover it and nose

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to knee nose to knee here for one breath

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really spiking that left heel towards

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the back of the mat and then I'll step

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my right foot up into my lunge awesome

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go ahead and lower that left knee down

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here if you need to double up on the mat

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that's always an option or you can use a

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blanket or a towel front knees stacked

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over the front ankle I'm gonna inhale in

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and exhale press away from the earth to

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come all the way up stacking head over

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heart heart over pelvis hands will come

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to the waistline here we loop the

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shoulders and we breathe right hammies

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parallel to the mat great make sure

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you're not on a tightrope but rather two

00:12:53.350 --> 00:12:55.150
planes we're gonna hug the inner thighs

00:12:55.150 --> 00:12:56.740
together find that mula bandha that

00:12:56.740 --> 00:12:59.140
energetic lift up through the center

00:12:59.140 --> 00:13:02.050
channel through the core take a deep

00:13:02.050 --> 00:13:06.340
breath in and out and we'll reach the

00:13:06.340 --> 00:13:07.540
fingertips behind

00:13:07.540 --> 00:13:10.240
interlace draw the knuckles down as you

00:13:10.240 --> 00:13:13.690
open through the chest the heart great

00:13:13.690 --> 00:13:15.520
we can stay here for a little check in

00:13:15.520 --> 00:13:16.870
with the hip so I'm gonna inch my toes

00:13:16.870 --> 00:13:19.210
forward just a hair inhale in and exhale

00:13:19.210 --> 00:13:21.310
sink a little bit deeper now I'm not

00:13:21.310 --> 00:13:23.080
just dumping all my way into the front

00:13:23.080 --> 00:13:25.780
here this really is it's not really very

00:13:25.780 --> 00:13:28.300
beneficial kind of straining actually so

00:13:28.300 --> 00:13:30.400
find that opposition that we talked

00:13:30.400 --> 00:13:31.270
about all the time

00:13:31.270 --> 00:13:34.270
maybe tugging the right foot back and

00:13:34.270 --> 00:13:35.770
really pulling the right hip crease back

00:13:35.770 --> 00:13:38.950
as we sink into our posture opening up

00:13:38.950 --> 00:13:40.940
through the chest take a deep breath in

00:13:40.940 --> 00:13:43.520
perhaps considering the back of the neck

00:13:43.520 --> 00:13:45.020
here extending through the crown of the

00:13:45.020 --> 00:13:49.220
head one more breath and then on an

00:13:49.220 --> 00:13:53.420
exhale gently release and come forward

00:13:53.420 --> 00:13:55.400
back to our planks so take your time

00:13:55.400 --> 00:13:56.660
here and if you're new to the practice

00:13:56.660 --> 00:13:58.460
you can come to that half plank in fact

00:13:58.460 --> 00:13:59.780
we'll practice that here this is what

00:13:59.780 --> 00:14:01.720
this will look like knees together

00:14:01.720 --> 00:14:04.340
pelvis tucked tailbone extending down

00:14:04.340 --> 00:14:06.140
towards the back of the knees if you

00:14:06.140 --> 00:14:07.430
want you can be in full plank here as

00:14:07.430 --> 00:14:10.280
you inhale in it's also a great place to

00:14:10.280 --> 00:14:13.100
practice chaturanga we look forward hug

00:14:13.100 --> 00:14:14.540
the elbows into the side body take a

00:14:14.540 --> 00:14:17.090
deep breath in lower belly draws in as

00:14:17.090 --> 00:14:20.150
we exhale keep the gaze forward hugging

00:14:20.150 --> 00:14:21.590
the elbows into the side body as we

00:14:21.590 --> 00:14:24.040
slowly lower down all the way or halfway

00:14:24.040 --> 00:14:27.110
coming up to Cobra or upward facing dog

00:14:27.110 --> 00:14:28.310
take a deep breath in

00:14:28.310 --> 00:14:31.220
choose-your-own-adventure and then

00:14:31.220 --> 00:14:33.230
exhale release curl the toes under draw

00:14:33.230 --> 00:14:35.300
the navel up and back downward facing

00:14:35.300 --> 00:14:35.870
dog

00:14:35.870 --> 00:14:39.290
draw also my friends paddle out here

00:14:39.290 --> 00:14:41.380
take a deep breath in through the nose

00:14:41.380 --> 00:14:43.880
go ahead and let a nice long exhale out

00:14:43.880 --> 00:14:48.380
through the mouth great then we'll walk

00:14:48.380 --> 00:14:51.530
the toes together once again type this

00:14:51.530 --> 00:14:54.350
thing and then I'll drop my right heel

00:14:54.350 --> 00:14:57.230
down as I slide the left foot up again

00:14:57.230 --> 00:14:58.730
take a second to check in with that left

00:14:58.730 --> 00:15:01.550
ankle and then create a full body

00:15:01.550 --> 00:15:02.950
experience here leveling the hips

00:15:02.950 --> 00:15:05.150
turning the left toes towards the right

00:15:05.150 --> 00:15:07.010
side of the mat here leveling out

00:15:07.010 --> 00:15:08.630
through the shoulders pressing into all

00:15:08.630 --> 00:15:10.940
ten knuckles especially that area

00:15:10.940 --> 00:15:14.930
between that index finger and thumb then

00:15:14.930 --> 00:15:17.150
I'll Bend that left knee think up and

00:15:17.150 --> 00:15:19.670
over as I hug my left knee in towards my

00:15:19.670 --> 00:15:21.230
heart nose to knee here for one breath

00:15:21.230 --> 00:15:25.160
in and out a little core work here as I

00:15:25.160 --> 00:15:27.620
step the left foot up and slowly lower

00:15:27.620 --> 00:15:30.830
onto the right knee awesome great same

00:15:30.830 --> 00:15:33.200
thing as before hands come to the

00:15:33.200 --> 00:15:34.880
waistline we loop the shoulders and we

00:15:34.880 --> 00:15:36.950
just find this stacking of head over

00:15:36.950 --> 00:15:39.950
heart heart over pelvis especially if

00:15:39.950 --> 00:15:42.320
you feel like whoa-whoa pad the knee

00:15:42.320 --> 00:15:43.850
come on at the top of that back foot if

00:15:43.850 --> 00:15:45.770
that feels better for you how the inner

00:15:45.770 --> 00:15:48.050
thighs together and take responsibility

00:15:48.050 --> 00:15:50.540
right for your balance here for your

00:15:50.540 --> 00:15:52.370
happiness in the posture or in the

00:15:52.370 --> 00:15:53.899
practice

00:15:53.899 --> 00:15:58.110
we might just stay here or we'll swim

00:15:58.110 --> 00:16:00.089
the fingertips around to interlace once

00:16:00.089 --> 00:16:02.189
again knuckles coming down as we open

00:16:02.189 --> 00:16:04.889
the chest the heart breathe into the

00:16:04.889 --> 00:16:08.939
lungs here expand with each inhale and

00:16:08.939 --> 00:16:12.299
then we might just stay here especially

00:16:12.299 --> 00:16:13.379
if you're new to the practice all your

00:16:13.379 --> 00:16:16.949
prana your energies like whoo

00:16:16.949 --> 00:16:18.360
then hug the inner thighs together and

00:16:18.360 --> 00:16:21.720
stay put to take it a step further into

00:16:21.720 --> 00:16:23.249
the toes out just a bit take a deep

00:16:23.249 --> 00:16:25.379
breath in and as you sink the hips

00:16:25.379 --> 00:16:28.079
forward pull that left foot back peel

00:16:28.079 --> 00:16:31.170
that left hip crease so again a little

00:16:31.170 --> 00:16:33.389
opposition especially if it's the beauty

00:16:33.389 --> 00:16:34.739
of a home practice is like you're not

00:16:34.739 --> 00:16:36.540
surrounded by people you're not tempted

00:16:36.540 --> 00:16:40.799
to like just show off and while we are

00:16:40.799 --> 00:16:42.239
going to be doing more advanced postures

00:16:42.239 --> 00:16:44.129
in the show I really have tried to do

00:16:44.129 --> 00:16:45.839
that with yoga with adriene to like meet

00:16:45.839 --> 00:16:49.049
meet the poses in terms of listening to

00:16:49.049 --> 00:16:52.069
the body and not just creating shapes so

00:16:52.069 --> 00:16:54.779
all that to say we could just sink deep

00:16:54.779 --> 00:16:56.549
here and be like okay cool when is it

00:16:56.549 --> 00:16:58.709
over well we can really work from the

00:16:58.709 --> 00:17:00.600
inside out finding that opposition that

00:17:00.600 --> 00:17:04.409
balance working muscles joints energetic

00:17:04.409 --> 00:17:08.699
body all together to serve you so

00:17:08.699 --> 00:17:09.898
wherever you're at you're probably like

00:17:09.898 --> 00:17:13.349
shut up Hadrian wherever you are take a

00:17:13.349 --> 00:17:16.260
deep breath in and smile and then exhale

00:17:16.260 --> 00:17:18.119
gently really use belly comes to the

00:17:18.119 --> 00:17:20.549
thigh fingertips come to the mat we lift

00:17:20.549 --> 00:17:22.740
that back knee up and we rock that back

00:17:22.740 --> 00:17:27.529
foot up to meet the front forward fold

00:17:32.910 --> 00:17:35.920
relax way to the head down when you're

00:17:35.920 --> 00:17:37.930
ready soft knees as we inhale lift to

00:17:37.930 --> 00:17:42.100
flat back and exhale bow once again send

00:17:42.100 --> 00:17:43.840
the fingertips left to right to come up

00:17:43.840 --> 00:17:46.810
we take a deep breath in full breath and

00:17:46.810 --> 00:17:48.940
this time exhale diving right back into

00:17:48.940 --> 00:17:53.080
the next vinyasa inhale lift a flat back

00:17:53.080 --> 00:17:58.000
long neck exhale soften and bow plant

00:17:58.000 --> 00:17:59.830
the palms same thing as before we step

00:17:59.830 --> 00:18:01.420
or hop the feet back to plank you can do

00:18:01.420 --> 00:18:03.610
it take a deep breath in and exhale hop

00:18:03.610 --> 00:18:06.760
it back awesome we did it shift your

00:18:06.760 --> 00:18:08.050
weight forward chaturanga or chaturanga

00:18:08.050 --> 00:18:10.000
practice you can come onto all fours if

00:18:10.000 --> 00:18:10.600
you need to

00:18:10.600 --> 00:18:13.000
we inhale lift up upward facing dog or

00:18:13.000 --> 00:18:16.180
Cobra really sliding through the strong

00:18:16.180 --> 00:18:18.700
legs so really lighting up the backs of

00:18:18.700 --> 00:18:19.900
those thighs here as you take a deep

00:18:19.900 --> 00:18:23.130
breath in and on an exhale send it back

00:18:23.130 --> 00:18:24.730
downward facing dog

00:18:24.730 --> 00:18:27.070
okay three nice long smooth deep breaths

00:18:27.070 --> 00:18:40.750
here then we slide the right leg up this

00:18:40.750 --> 00:18:43.030
time bend your right knee sending it all

00:18:43.030 --> 00:18:44.740
the way forward right knee kisses right

00:18:44.740 --> 00:18:47.200
elbow hold here for one breath keep the

00:18:47.200 --> 00:18:48.940
gaze forward this time one more breath

00:18:48.940 --> 00:18:51.490
one more breath well then we step it on

00:18:51.490 --> 00:18:54.070
through into our lunge high lunge we hug

00:18:54.070 --> 00:18:55.480
the inner thighs together send the

00:18:55.480 --> 00:18:57.490
fingertips back to come up as you inhale

00:18:57.490 --> 00:19:00.220
keep that left heel spiking towards the

00:19:00.220 --> 00:19:03.010
back of the mat we reach it up right

00:19:03.010 --> 00:19:04.570
fingertips are gonna grab the left wrist

00:19:04.570 --> 00:19:07.600
here think up and over as we slowly

00:19:07.600 --> 00:19:09.840
stretch the left side body open heart

00:19:09.840 --> 00:19:14.200
strong legs we have a 110 percent full

00:19:14.200 --> 00:19:15.730
body experience going on here as we

00:19:15.730 --> 00:19:17.170
extend through the crown

00:19:17.170 --> 00:19:20.380
one more breath then exhale we release

00:19:20.380 --> 00:19:23.260
belly comes to the top of the thigh send

00:19:23.260 --> 00:19:24.970
the fingertips back one breath here

00:19:24.970 --> 00:19:27.010
press away or imagine your palms

00:19:27.010 --> 00:19:30.310
pressing away from the earth women

00:19:30.310 --> 00:19:31.360
exhale we release

00:19:31.360 --> 00:19:33.340
and vinyasa you can skip this one you

00:19:33.340 --> 00:19:34.990
also come to Child's Pose if you want to

00:19:34.990 --> 00:19:36.670
take a rest otherwise we do a little

00:19:36.670 --> 00:19:38.620
vinyasa here sliding through upward

00:19:38.620 --> 00:19:41.860
facing dog or Cobra and then exhale to

00:19:41.860 --> 00:19:44.020
downward facing dog

00:19:44.020 --> 00:19:48.559
three breaths here and if you're in the

00:19:48.559 --> 00:19:50.450
extended Child's Pose make your way to

00:19:50.450 --> 00:19:53.260
downward facing dog

00:19:56.710 --> 00:19:58.880
great and this time we'll anchor down

00:19:58.880 --> 00:20:00.860
through the right heel slide the sole of

00:20:00.860 --> 00:20:03.169
the left foot up bend that left knee

00:20:03.169 --> 00:20:05.270
think up and over almost like a puppy

00:20:05.270 --> 00:20:07.880
dog at a fire hydrant here you know what

00:20:07.880 --> 00:20:08.450
I'm talking about

00:20:08.450 --> 00:20:11.240
so we're opening up through that hip

00:20:11.240 --> 00:20:14.210
here as we transition sliding it all the

00:20:14.210 --> 00:20:16.429
way forward this time left knee kissing

00:20:16.429 --> 00:20:18.830
left elbow send the gaze forward right

00:20:18.830 --> 00:20:20.450
up the whole body spike the right heel

00:20:20.450 --> 00:20:21.440
towards the back of the mat one more

00:20:21.440 --> 00:20:24.559
breath and then step it up into your

00:20:24.559 --> 00:20:25.480
lunge

00:20:25.480 --> 00:20:28.100
great same thing as before we hug the

00:20:28.100 --> 00:20:29.899
inner thighs to the midline we send the

00:20:29.899 --> 00:20:31.909
fingertips back to come up opening up

00:20:31.909 --> 00:20:33.140
through the shoulders the chest the

00:20:33.140 --> 00:20:37.840
heart and we find our strong legs

00:20:37.840 --> 00:20:46.220
breathing and this time left hand grabs

00:20:46.220 --> 00:20:48.830
the right wrist we think up and over as

00:20:48.830 --> 00:20:51.649
we find that side stretch really seeing

00:20:51.649 --> 00:20:53.450
a bright beautiful line from your right

00:20:53.450 --> 00:20:55.039
wrist all the way through to your right

00:20:55.039 --> 00:20:58.130
ankle careful that the heart isn't

00:20:58.130 --> 00:21:01.370
collapsing here so open in a breathe

00:21:01.370 --> 00:21:04.330
breathe breathe

00:21:09.280 --> 00:21:13.340
and then we inhale in and exhale back to

00:21:13.340 --> 00:21:16.250
high lunge take a deep breath in as you

00:21:16.250 --> 00:21:18.260
transition here belly comes to the top

00:21:18.260 --> 00:21:19.940
of the thigh careful not to dump all

00:21:19.940 --> 00:21:21.770
your weight here you can do this strong

00:21:21.770 --> 00:21:23.330
energizing practice as we send the

00:21:23.330 --> 00:21:25.280
fingertips behind light up through that

00:21:25.280 --> 00:21:29.300
back heel inhale in and exhale release

00:21:29.300 --> 00:21:32.660
awesome last vinyasa otherwise straight

00:21:32.660 --> 00:21:34.820
to extended Child's Pose you go so this

00:21:34.820 --> 00:21:36.920
is an optional thing you can do one more

00:21:36.920 --> 00:21:40.970
vinyasa here sending your gaze forward

00:21:40.970 --> 00:21:42.980
to practicing chaturanga here as we

00:21:42.980 --> 00:21:47.030
slowly hover and scoop up to up dog or

00:21:47.030 --> 00:21:48.310
Cobra

00:21:48.310 --> 00:21:51.890
and then slowly we'll meet together in

00:21:51.890 --> 00:21:53.720
extended Child's Pose so maybe already

00:21:53.720 --> 00:21:55.330
there breathing melting the heart down

00:21:55.330 --> 00:21:57.760
maybe you're making your way there now

00:21:57.760 --> 00:22:00.740
before head comes to the mat take a deep

00:22:00.740 --> 00:22:07.220
breath in and a long release out great

00:22:07.220 --> 00:22:09.380
bring the palms together here bring them

00:22:09.380 --> 00:22:10.790
up and overhead so you might have to

00:22:10.790 --> 00:22:11.990
peek at me for a second here in the

00:22:11.990 --> 00:22:14.060
video kind of like a shark fin as we

00:22:14.060 --> 00:22:16.400
come up and over then I'm gonna walk my

00:22:16.400 --> 00:22:18.500
elbows a little bit further towards the

00:22:18.500 --> 00:22:21.050
front edge continuing that stretch in

00:22:21.050 --> 00:22:22.850
the side body in the shoulders opening

00:22:22.850 --> 00:22:27.790
of the heart and then we relax here

00:22:40.630 --> 00:22:44.240
find your breath let it return back to a

00:22:44.240 --> 00:22:49.580
more natural rhythm cooling it down and

00:22:49.580 --> 00:22:51.830
taking this moment to remember your

00:22:51.830 --> 00:22:55.940
intention that you set perhaps taking it

00:22:55.940 --> 00:23:02.440
with you on towards the rest of your day

00:23:03.400 --> 00:23:05.809
okey doke my friends so that was our

00:23:05.809 --> 00:23:08.600
energizing morning sequence if you did

00:23:08.600 --> 00:23:10.340
build up some heat I'd take a moment to

00:23:10.340 --> 00:23:11.450
you know have a glass of water before

00:23:11.450 --> 00:23:14.330
you move on to your hot coffee or your

00:23:14.330 --> 00:23:17.210
hot day of work or play or taking care

00:23:17.210 --> 00:23:19.700
of things we also have a gentle morning

00:23:19.700 --> 00:23:21.740
sequence which is really lovely and

00:23:21.740 --> 00:23:24.140
really yummy so I'll point that out to

00:23:24.140 --> 00:23:24.799
you

00:23:24.799 --> 00:23:26.679
you can intersperse these two perhaps

00:23:26.679 --> 00:23:28.610
interchange them whenever you have time

00:23:28.610 --> 00:23:30.919
moving from energizing to gentle

00:23:30.919 --> 00:23:32.510
practice just to find that balance which

00:23:32.510 --> 00:23:34.549
is what our yoga practice is all about I

00:23:34.549 --> 00:23:36.289
love you guys subscribe to the channel

00:23:36.289 --> 00:23:37.399
if you haven't already favorite these

00:23:37.399 --> 00:23:38.779
videos so you can return to them more

00:23:38.779 --> 00:23:40.820
easily leave questions comments below I

00:23:40.820 --> 00:23:43.480
love you have a wonderful beautiful day

00:23:43.480 --> 00:23:46.480
namaste