WEBVTT

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what's up everyone welcome to yoga with

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adrian i'm adrienne today we have an

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awesome morning yoga practice for you

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we get a lot of requests for more yummy

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morning yoga

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people wanting to start their day off

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right and connect mind body and spirit

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so today's practice is all about that

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nice beautiful practice to start your

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day

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i did want to mention before we get

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started that we actually created an

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entire seven day morning yoga program

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based on this big request for morning

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yoga

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and if you're interested in that you

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might go to yoga with adrian.com

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rise to get more information and just

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get kind of clued in so that you're

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first you're the first to know when it's

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ready for you

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okay so for now let's do a nice big

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stretch

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and hop on our mats for a morning

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practice

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so this morning we're going to begin in

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a nice comfortable seat

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you can lift your hips your your bum up

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on a blanket or a block or a towel if

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that feels

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best for you just kind of allowing the

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legs the knees to drop

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and eventually for the heart

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to lift to rise

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so take a second to settle in this

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moment is the most important moment

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yes our sun salute is you know lovely

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and

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kind of vital for maybe um

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the system to get energized for the day

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but i feel like this is the moment where

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you just give yourself permission to

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be still to set intentions for your day

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and we'll do that by focusing on the

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breath so take your time getting there

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you just let the video roll on here you

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don't have to pause it you can

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take your time give yourself a little

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massage if you need to any movement that

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feels good so that then

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you can find a little stillness

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so we kind of embrace the reality

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basically you might have

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animals around you or children

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you might be a little strapped for time

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so just do your best

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take your time getting to a place of

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stillness

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and then relish in the stillness

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notice the quality of air in the room

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maybe notice the sounds for me i can

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hear the birds outside

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soften through your jaw your lips

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and then permission to just kind of

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close your eyes and and take out the

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visual of the video

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for a moment here or maybe for

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the majority of this practice

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noticing your breath noticing your

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energy

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you're sleepy i'm sleepy and allowing

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the hands to

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just fall wherever they naturally lie

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then we'll begin to deepen the breath

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really truly seeing if we can

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deepen that inhalation extend it make it

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longer

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bigger fuller

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and then letting the exhale do the same

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notice if that changes anything in your

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mood your energy let's try it again deep

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breath in

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and a big breath out

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and one more just like that inhaling in

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big breath

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and exhale out through the mouth if you

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haven't already

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awesome draw the palms together at the

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heart take a quiet

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private moment here to set an intention

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for your practice or set an intention

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for your day this can be one word

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or it can be a string of words a

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beautiful sentence something that is

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positive that will serve you in the

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present moment

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when you feel like you have your

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intention go ahead and repeat it to

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yourself honoring the power of word

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the power of thought and with the palms

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pressing together at your heart and

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prayer position we'll go ahead and bow

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the head

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bow the mind intelligence to the heart

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to the body intelligence and we get a

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nice

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beautiful stretch in the back of the

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neck and the back body

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confirm your intention with a big breath

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in consider it already done

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already so as you exhale out

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stay here no need to look up for the

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video we're just going to spend a couple

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more breaths here

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you might draw the shoulder blades

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together and down you might anchor a

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little bit of weight in the elbows down

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so we're just maximizing each moment

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with um with the breath but with a

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little bit of consciousness

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i also like to call this getting your

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money's worth you basically get the most

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out of your yoga by breathing deep

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and really really relishing in each

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stretch so

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whatever that means to you just take a

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couple quiet breaths here

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making the magic happen

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and for me this is also just a sweet

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moment of prayer

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of um almost said remembrance but of

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surrender

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take one more breath here

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and then we'll slowly release palms to

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the kneecaps

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tuck your chin into your chest slowly

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roll up up up up

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cool head over heart hard over pelvis

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here

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draw the shoulders up to the ears take a

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deep breath in and exhale drop them down

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continue to move rolling the shoulders

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forward up and back big breath

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exhale down and one more time

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awesome take a look at your hands maybe

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give yourself a little massage here

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massaging now to the wrists maybe the

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forearms

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and we'll take just this awareness of

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the hands the knuckles the fingers the

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wrists

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the forms and bring that awareness with

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you into a tabletop position

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wrists underneath shoulders knees

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directly underneath the hip points you

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know what to do here take a second to

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really find integrity

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through the spine make sure that the

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neck is not collapsing so

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chances are you're looking at the video

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here which is great so when you feel

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like okay i know what we're doing

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bring your gaze down straight

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maybe just slightly in front and in

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between of your index fingers and then

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let's begin to bring the rest of the

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torso with

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us so drawing the lower ribs in navel up

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breathe breathe breathe and make sure

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you're not locking in the elbow so a

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little softness here a little buoyancy

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great inhale in on an exhale press into

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the tops of the feet press into all 10

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toes if you can just try and then lift

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your knees up so we can engage our

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center our core

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hovering table here hovering cap

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shoulders draw away from the ears we

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start to shake we start to panic and use

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your breath baby

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calm it down

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i can hear sirens which is kind of

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perfect for this pose

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the body starts to go oh shoot

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and then we'll slowly release awesome

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curl the toes under here and

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send your sit bones to your heels reach

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the fingertips forward and this is

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another sweet surrender as we

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melt the heart down forehead to the

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earth

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breathing big full breaths

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relaxing the shoulders as you stretch

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getting some nice beautiful stretching

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in the

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soles of the feet which is kind of i

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think pertinent for

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a good day you might gently rock the

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head a little side to side

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massaging the forehead

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you might feel a nice release in the

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heart and the shoulder girdle and the

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upper back body

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so just start to play start to notice

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the mind is going to want to think of

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what's next on your agenda and see if

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you can just kind of

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use this time to practice being in the

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moment

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practice noticing where you're at today

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then slowly we'll bring ourselves back

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up to that tabletop position

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find your alignment find that integrity

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from the crown of the head to the tip of

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the tailbone

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so we're not dropping here or collapsing

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here but we're finding

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nice connection

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and then we'll open the floodgates

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whenever you're ready using the breath

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to explore a little bit of movement in

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the spine

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we call this cat cow

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when you get bored begin to veer off the

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railroad tracks shaking the hips a

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little left to right

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coming forward if that feels good maybe

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rotating the ankles

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you know anything and everything here

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that's really kind of slow and mindful

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to just kind of wake up the body

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say hello to your joints not those kind

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of joints

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geez just kidding that might have been

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inappropriate sorry

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and then whenever you're ready we'll

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walk it to downward dog but nice and

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slow so with the same mindfulness

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of waking up the body no pressing

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no yoga robots here no pushing just

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easing into it

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so what that looks like is entirely up

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to you

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stick with your breath

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keep the knees bent

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and we'll go for a nice slow walk up

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towards the front edge of your mat

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you got it toes pointing forward lots of

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space between the feet here hello good

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morning

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and then we'll release over

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grab the elbows feel that nice beautiful

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stretch in the legs

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beautiful stretch in the back body

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big breaths life is good

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then release the fingertips down and on

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an inhale we'll slowly lift up to a nice

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flat back position

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kind of recreating where we were in that

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hovering

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table or that tabletop position big

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breath

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in and soft knees as you forward fold

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down

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bring the feet together and slowly with

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the knees bent soles of the feet really

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connected to the earth we're going to

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slowly roll it up

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so nice soft knees as you press into the

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earth

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maybe taking a moment here to loop the

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shoulders

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draw circles with the nose anything and

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everything that feels good

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so you can fix your drawers kind of get

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all the wiggles out all the little

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movement

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so that then you know maybe it's a big

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just organic good morning stretch

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so that then we can come to a place a

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moment here of stillness a place

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where we can just find a moment of

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stillness remember your intention

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and begin to deepen your breath even

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more maybe it's an ujjayi breath here

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maybe it's just continuing to return to

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that big inhale

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and that big release out

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and we'll begin to marry the movement

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with that breath by inhaling reaching

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the fingertips all the way up and

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overhead stretching through the side

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body

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take your right hand grab your left

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wrist and begin to stretch through the

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left side

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inhale to center a big breath in exhale

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to the other side

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inhale to center exhale bend your knees

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bend your elbows and take it all the way

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back down

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inhale halfway lift your aversion

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and exhale bow step the right foot back

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and begin to stretch the legs

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lower the right knee maybe rock a little

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back and forth

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stretching through the hamstrings

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stretching through the foot stretching

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through the groin

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sorry beautiful then we'll lift the

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right knee up nice low lunge here as you

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loop the shoulders inhale let the heart

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radiate forward

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then plant the palms take your time

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slide the left toes back to plank

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we're going to pedal it out here nice

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and strong big breath in

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big breath out then send the hips up and

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back downward facing dog

00:13:54.480 --> 00:13:56.399
melt the heart back press into all 10

00:13:56.399 --> 00:13:57.760
knuckles

00:13:57.760 --> 00:13:59.279
and then we'll step the right foot up

00:13:59.279 --> 00:14:01.440
into the lunge same thing here nice

00:14:01.440 --> 00:14:04.320
just beautiful slow checking with the

00:14:04.320 --> 00:14:06.959
legs so lower the back knee

00:14:06.959 --> 00:14:08.800
and take your time noticing where you're

00:14:08.800 --> 00:14:16.240
sore where you're tight

00:14:16.240 --> 00:14:18.000
and then eventually we'll lift that back

00:14:18.000 --> 00:14:19.519
knee up maybe maybe you keep it lowered

00:14:19.519 --> 00:14:20.000
and we'll

00:14:20.000 --> 00:14:21.839
loop the shoulders let the heart radiate

00:14:21.839 --> 00:14:24.800
forward big breath in

00:14:24.800 --> 00:14:26.880
and again planting the palm sliding the

00:14:26.880 --> 00:14:28.720
right toes back this time to a strong

00:14:28.720 --> 00:14:31.680
plank feel free to lower the knees here

00:14:31.680 --> 00:14:33.279
i'm going to take a couple breaths here

00:14:33.279 --> 00:14:35.040
in and out in and out really pressing

00:14:35.040 --> 00:14:36.639
away from your yoga mat

00:14:36.639 --> 00:14:38.320
drawing your navel in and up find that

00:14:38.320 --> 00:14:40.720
urinabanda so wherever you are

00:14:40.720 --> 00:14:42.839
make sure you're breathing full full

00:14:42.839 --> 00:14:45.199
breaths

00:14:45.199 --> 00:14:46.720
then together we'll slowly hug the

00:14:46.720 --> 00:14:48.639
elbows into the side body send the gaze

00:14:48.639 --> 00:14:50.720
forward so find a nice long neck

00:14:50.720 --> 00:14:52.959
and lower all the way down to your belly

00:14:52.959 --> 00:14:59.839
take a rest

00:15:00.079 --> 00:15:02.399
align your ankles and your toes with

00:15:02.399 --> 00:15:03.360
your hip points

00:15:03.360 --> 00:15:05.760
press in your foundation and slowly

00:15:05.760 --> 00:15:06.560
inhale lift

00:15:06.560 --> 00:15:09.199
up nice baby cobra palms underneath the

00:15:09.199 --> 00:15:09.920
shoulders

00:15:09.920 --> 00:15:12.000
but really we're trying to bring some

00:15:12.000 --> 00:15:13.680
integrity into the spine so you might

00:15:13.680 --> 00:15:14.560
even

00:15:14.560 --> 00:15:16.320
just lift your hands for a second make

00:15:16.320 --> 00:15:18.800
sure you're not cranking up into this

00:15:18.800 --> 00:15:20.399
cobra shape

00:15:20.399 --> 00:15:22.320
prematurely keep it soft and easy here

00:15:22.320 --> 00:15:24.839
maybe even find a little

00:15:24.839 --> 00:15:27.839
sway

00:15:28.560 --> 00:15:30.480
and then we'll curl the toes under lift

00:15:30.480 --> 00:15:31.680
the kneecaps up so

00:15:31.680 --> 00:15:33.920
lift the kneecaps reach the heels

00:15:33.920 --> 00:15:35.279
towards the back edge of your mat draw

00:15:35.279 --> 00:15:36.800
your navel up

00:15:36.800 --> 00:15:40.000
and press into plank big

00:15:40.000 --> 00:15:43.839
breath in big breath out downward facing

00:15:43.839 --> 00:15:45.279
dog

00:15:45.279 --> 00:15:47.120
awesome everyone pedal it out here if it

00:15:47.120 --> 00:15:48.320
feels good

00:15:48.320 --> 00:15:50.720
and then find a moment of stillness

00:15:50.720 --> 00:15:52.560
pressing into all 10 knuckles melting

00:15:52.560 --> 00:15:53.759
your heart back

00:15:53.759 --> 00:15:55.839
no need to straighten the legs if you

00:15:55.839 --> 00:15:57.440
want to keep them bent as you stretch it

00:15:57.440 --> 00:15:58.880
out it is

00:15:58.880 --> 00:16:00.959
nice in the morning to give yourself

00:16:00.959 --> 00:16:08.320
that space

00:16:08.320 --> 00:16:10.320
awesome then we'll repeat that slow walk

00:16:10.320 --> 00:16:13.279
up towards the front edge take your time

00:16:13.279 --> 00:16:16.079
keep breathing

00:16:16.480 --> 00:16:18.480
and when you're ready inhale halfway

00:16:18.480 --> 00:16:19.920
lift flat back position

00:16:19.920 --> 00:16:24.399
long beautiful neck exhale bow

00:16:24.399 --> 00:16:26.320
inhale sweep the fingertips left to

00:16:26.320 --> 00:16:28.160
right slowly roll it up this time

00:16:28.160 --> 00:16:30.160
fingertips are reaching all the way up

00:16:30.160 --> 00:16:34.480
towards the sky and then on an exhale

00:16:34.480 --> 00:16:37.519
hands back to your heart

00:16:37.519 --> 00:16:39.759
awesome lift your sternum to your thumbs

00:16:39.759 --> 00:16:42.079
let your tailbone grow heavy here

00:16:42.079 --> 00:16:45.839
and remember your intention

00:16:47.839 --> 00:16:49.279
cool so we'll drop the hands to the

00:16:49.279 --> 00:16:50.800
waistline here and we're going to kind

00:16:50.800 --> 00:16:52.160
of turn on our maps

00:16:52.160 --> 00:16:55.279
maps metaphor

00:16:55.279 --> 00:16:57.360
turn on our mats so that we can come to

00:16:57.360 --> 00:17:00.880
a nice wide stance

00:17:03.600 --> 00:17:06.000
no need to rush getting here so if you

00:17:06.000 --> 00:17:07.359
need to move your mat get situated so

00:17:07.359 --> 00:17:09.039
you can see the video please do

00:17:09.039 --> 00:17:10.400
we're going to draw energy up from the

00:17:10.400 --> 00:17:12.480
arches of the feet turn the two big toes

00:17:12.480 --> 00:17:13.839
in just slightly

00:17:13.839 --> 00:17:15.839
and there's a tendency we're just kind

00:17:15.839 --> 00:17:18.559
of built this way to like go wider

00:17:18.559 --> 00:17:20.319
like than we need to like we're doing

00:17:20.319 --> 00:17:22.160
the splits or something and so just make

00:17:22.160 --> 00:17:23.679
sure you have a nice stable stance it

00:17:23.679 --> 00:17:25.679
doesn't have to be too wide

00:17:25.679 --> 00:17:28.079
front body lifts up back body grounds

00:17:28.079 --> 00:17:30.160
down tuck your pelvis

00:17:30.160 --> 00:17:32.240
kind of a superhero pose here a power

00:17:32.240 --> 00:17:33.840
pose great to start the day

00:17:33.840 --> 00:17:35.440
lift up from your armpit chest if you're

00:17:35.440 --> 00:17:36.960
not too sweaty you might even take your

00:17:36.960 --> 00:17:37.919
thumbs

00:17:37.919 --> 00:17:39.919
to this area and give yourself a nice

00:17:39.919 --> 00:17:43.360
big lift a big stretch

00:17:43.919 --> 00:17:45.760
and keep that lifted hands come back to

00:17:45.760 --> 00:17:47.440
the waistline

00:17:47.440 --> 00:17:48.880
notice if you're locking through the

00:17:48.880 --> 00:17:50.080
knees or if there's a little bit of

00:17:50.080 --> 00:17:52.080
awareness there through all those little

00:17:52.080 --> 00:17:54.080
muscles

00:17:54.080 --> 00:17:57.120
big breath in on an exhale we'll keep a

00:17:57.120 --> 00:17:58.640
flat back as we come

00:17:58.640 --> 00:18:01.679
just halfway again

00:18:01.679 --> 00:18:05.120
recalling that flat back position

00:18:05.120 --> 00:18:07.760
that table top imagine placing a little

00:18:07.760 --> 00:18:11.039
teacup on the back of your neck here

00:18:11.039 --> 00:18:13.760
inhale in exhale continue the journey

00:18:13.760 --> 00:18:14.080
all

00:18:14.080 --> 00:18:17.520
the way down wide legged forward fold

00:18:17.520 --> 00:18:19.679
adjust the feet as needed palms can come

00:18:19.679 --> 00:18:21.520
to the mat

00:18:21.520 --> 00:18:22.640
this will look and feel a little

00:18:22.640 --> 00:18:23.840
different for everyone based on where

00:18:23.840 --> 00:18:25.679
you're at in your

00:18:25.679 --> 00:18:27.679
physical yoga journey so just take good

00:18:27.679 --> 00:18:29.679
care maybe you're here

00:18:29.679 --> 00:18:31.360
maybe you have a block maybe you have

00:18:31.360 --> 00:18:33.840
even a

00:18:33.840 --> 00:18:35.280
chair or something nearby that you can

00:18:35.280 --> 00:18:38.480
lift the earth up to you

00:18:39.360 --> 00:18:41.600
maybe you are able to walk the palms

00:18:41.600 --> 00:18:43.679
back and in line with the arches of the

00:18:43.679 --> 00:18:45.039
feet

00:18:45.039 --> 00:18:47.840
breathe breathe breathe and maybe you're

00:18:47.840 --> 00:18:49.679
able to bring the crown of the head

00:18:49.679 --> 00:18:51.760
to the mat everyone hug the elbows in if

00:18:51.760 --> 00:18:54.080
you're here keep nice right angles

00:18:54.080 --> 00:18:56.640
stay aware of the shoulders we have lots

00:18:56.640 --> 00:18:57.440
of options

00:18:57.440 --> 00:19:00.559
wide legged forward fold super awesome

00:19:00.559 --> 00:19:02.400
really really great

00:19:02.400 --> 00:19:06.000
yoga pose to

00:19:06.000 --> 00:19:11.440
wake up the body find your breath

00:19:11.440 --> 00:19:13.200
if you have a headstand practice and you

00:19:13.200 --> 00:19:14.720
want to come into a little tripod here

00:19:14.720 --> 00:19:15.760
you might but

00:19:15.760 --> 00:19:19.520
only if you know that you are safe

00:19:19.520 --> 00:19:24.080
and ready

00:19:24.080 --> 00:19:25.679
into all four corners of the feet don't

00:19:25.679 --> 00:19:27.600
forget about your energetic body here

00:19:27.600 --> 00:19:28.720
everyone big breath

00:19:28.720 --> 00:19:32.640
in and use your big breath out to begin

00:19:32.640 --> 00:19:34.400
to unravel

00:19:34.400 --> 00:19:36.160
right hand comes to the center line i'm

00:19:36.160 --> 00:19:37.440
just going to take a little twist here

00:19:37.440 --> 00:19:39.520
as we inhale left fingertips reach up

00:19:39.520 --> 00:19:40.960
towards the sky like we're pulling back

00:19:40.960 --> 00:19:42.400
a little bow and arrow here

00:19:42.400 --> 00:19:45.360
retreat treat breathe into your belly

00:19:45.360 --> 00:19:48.160
draw your shoulders away from your ears

00:19:48.160 --> 00:19:50.559
and then we'll exhale release and switch

00:19:50.559 --> 00:19:53.840
one more time to the other side

00:19:56.559 --> 00:19:58.320
again energetic body so we're not

00:19:58.320 --> 00:20:00.080
collapsing into our foundation or

00:20:00.080 --> 00:20:00.960
letting this

00:20:00.960 --> 00:20:03.280
extended arm kind of grow limp but we're

00:20:03.280 --> 00:20:04.480
pressing away

00:20:04.480 --> 00:20:06.960
from our yoga mat from the earth

00:20:06.960 --> 00:20:08.720
reaching reaching

00:20:08.720 --> 00:20:11.760
energy through the right fingertips

00:20:11.760 --> 00:20:14.159
inhale in exhale release this is the

00:20:14.159 --> 00:20:15.600
awareness practice that's going to make

00:20:15.600 --> 00:20:16.559
your day

00:20:16.559 --> 00:20:18.640
freaking awesome okay from here i'm

00:20:18.640 --> 00:20:22.720
going to heel toe heel toe the feet in

00:20:22.960 --> 00:20:25.360
and then i'm going to allow my bum to

00:20:25.360 --> 00:20:27.360
release down to the earth

00:20:27.360 --> 00:20:30.080
lots of crazy things happen here uh the

00:20:30.080 --> 00:20:31.360
heels might want to come up and we're

00:20:31.360 --> 00:20:34.559
going to go ahead and let them

00:20:34.559 --> 00:20:38.879
you might come into a nice low squat

00:20:38.960 --> 00:20:40.159
wherever you are just take one more

00:20:40.159 --> 00:20:43.440
breath you're not going to be here long

00:20:45.280 --> 00:20:48.400
awesome and then we'll release

00:20:48.400 --> 00:20:51.200
coming to seated setting the legs out

00:20:51.200 --> 00:20:53.520
long

00:20:54.400 --> 00:20:57.360
so a nice healthy strong back for our

00:20:57.360 --> 00:20:58.799
day

00:20:58.799 --> 00:21:01.520
one with strength and awareness so we

00:21:01.520 --> 00:21:02.080
can

00:21:02.080 --> 00:21:03.919
maybe maintain proper posture throughout

00:21:03.919 --> 00:21:05.360
the day so the stretching is good but we

00:21:05.360 --> 00:21:06.960
also want to engage with the core

00:21:06.960 --> 00:21:08.799
so i'm not trying to be mean but i'm

00:21:08.799 --> 00:21:10.720
thinking about your posture

00:21:10.720 --> 00:21:12.159
and everyone always wants to work on

00:21:12.159 --> 00:21:14.320
their core anyway so no complaining loop

00:21:14.320 --> 00:21:15.679
the shoulders bring your hands to the

00:21:15.679 --> 00:21:16.720
backs of the thighs

00:21:16.720 --> 00:21:18.799
we'll keep this fun and pain-free

00:21:18.799 --> 00:21:20.320
actually that feel good on my secret we

00:21:20.320 --> 00:21:23.280
might just rock a little back and forth

00:21:23.280 --> 00:21:25.840
and then we'll lift the shins parallel

00:21:25.840 --> 00:21:27.520
to the ceiling

00:21:27.520 --> 00:21:30.159
we might just stay here or you might

00:21:30.159 --> 00:21:33.280
reach the fingertips forward

00:21:33.280 --> 00:21:36.080
inhale in find a big breath out don't

00:21:36.080 --> 00:21:37.760
forget to breathe

00:21:37.760 --> 00:21:39.120
then we'll bring the palms together at

00:21:39.120 --> 00:21:42.080
the heart again we could just be here

00:21:42.080 --> 00:21:43.360
otherwise we'll bring the palms together

00:21:43.360 --> 00:21:44.480
at the heart and we're going to extend

00:21:44.480 --> 00:21:46.080
the right leg out long

00:21:46.080 --> 00:21:47.760
keep a brightness in the feet keep your

00:21:47.760 --> 00:21:49.200
heart lifted everyone so

00:21:49.200 --> 00:21:51.120
a variation is to keep the hands on the

00:21:51.120 --> 00:21:53.600
legs and be here

00:21:53.600 --> 00:21:57.039
or here we'll switch right knee in

00:21:57.039 --> 00:22:01.760
left leg out and switch

00:22:01.760 --> 00:22:03.760
keep moving as if you're pressing an

00:22:03.760 --> 00:22:05.600
imaginary

00:22:05.600 --> 00:22:09.840
something away great teacher

00:22:09.840 --> 00:22:13.600
just kidding

00:22:13.600 --> 00:22:16.799
great do one more on each side

00:22:16.799 --> 00:22:19.039
yes and we'll bring the hands behind the

00:22:19.039 --> 00:22:20.799
thighs and begin to roll it down for

00:22:20.799 --> 00:22:22.559
yogi bicycles

00:22:22.559 --> 00:22:25.600
so you can take a second here to hug the

00:22:25.600 --> 00:22:27.600
knees into the chest if you need to

00:22:27.600 --> 00:22:29.440
we'll interlace the fingertips behind

00:22:29.440 --> 00:22:31.039
the head when you're ready

00:22:31.039 --> 00:22:33.600
inhale in extend your elbows left to

00:22:33.600 --> 00:22:35.200
right so open up through the chest

00:22:35.200 --> 00:22:37.200
and then we'll lift the shins up scoop

00:22:37.200 --> 00:22:38.480
the tailbone up so

00:22:38.480 --> 00:22:40.080
lower back is nice and flush with the

00:22:40.080 --> 00:22:42.559
mat and here we go right leg goes out

00:22:42.559 --> 00:22:43.520
this time we kiss

00:22:43.520 --> 00:22:46.240
right elbow to left knee and then we

00:22:46.240 --> 00:22:48.480
move smoothly through center so no need

00:22:48.480 --> 00:22:49.440
to get

00:22:49.440 --> 00:22:51.760
hard and crunch keep it soft and easy

00:22:51.760 --> 00:22:53.600
and then take it to

00:22:53.600 --> 00:22:56.640
the right smooth move

00:22:56.640 --> 00:23:00.240
through center and take it to the left

00:23:00.240 --> 00:23:03.120
press into your right heel smoothly

00:23:03.120 --> 00:23:03.520
through

00:23:03.520 --> 00:23:06.080
center so the reason i say that is we're

00:23:06.080 --> 00:23:08.000
used to kind of like

00:23:08.000 --> 00:23:10.000
oh gotta get the most out of this moment

00:23:10.000 --> 00:23:11.360
and i feel like you kind of dissipate

00:23:11.360 --> 00:23:12.799
all your energy and the muscles just get

00:23:12.799 --> 00:23:15.360
this kind of

00:23:15.440 --> 00:23:20.559
jolt instead of this like encouraging

00:23:20.840 --> 00:23:23.120
tone anyway hopefully you're still

00:23:23.120 --> 00:23:24.880
moving smoothly through your yogi

00:23:24.880 --> 00:23:25.840
bicycles

00:23:25.840 --> 00:23:27.840
let's do one more on each side you're

00:23:27.840 --> 00:23:29.840
doing awesome way to stick with it

00:23:29.840 --> 00:23:32.559
bring on the heat and then we'll release

00:23:32.559 --> 00:23:34.640
awesome hug the knees into the chest big

00:23:34.640 --> 00:23:36.080
breath in

00:23:36.080 --> 00:23:38.080
and on and exhale soles of the feet come

00:23:38.080 --> 00:23:39.919
to the mat onto the outer edge here so

00:23:39.919 --> 00:23:41.840
walk them all the way up

00:23:41.840 --> 00:23:44.720
allow the knees to fall together inhale

00:23:44.720 --> 00:23:47.039
reach the arms up and overhead

00:23:47.039 --> 00:23:50.720
full body stretch and exhale slowly

00:23:50.720 --> 00:23:52.080
lower them down repeat

00:23:52.080 --> 00:23:55.760
inhale reach up close your eyes notice

00:23:55.760 --> 00:23:57.360
what's going on in your shoulder blades

00:23:57.360 --> 00:23:57.840
here

00:23:57.840 --> 00:24:05.840
and exhale down one more time

00:24:07.120 --> 00:24:09.440
awesome palms come to the earth we walk

00:24:09.440 --> 00:24:11.760
the heels in in line with the hip points

00:24:11.760 --> 00:24:14.320
for a bridge pose inhale press into your

00:24:14.320 --> 00:24:16.080
foundation scoop the tailbone up and

00:24:16.080 --> 00:24:18.320
whenever you're ready exhale slowly

00:24:18.320 --> 00:24:20.559
begin to lift

00:24:20.559 --> 00:24:22.559
interlace the fingertips behind if that

00:24:22.559 --> 00:24:24.000
feels good walk the shoulder blades

00:24:24.000 --> 00:24:24.400
together

00:24:24.400 --> 00:24:26.240
open up through the front body big

00:24:26.240 --> 00:24:28.480
breath in

00:24:28.480 --> 00:24:32.080
and exhale release nice slow journey

00:24:32.080 --> 00:24:34.320
down

00:24:35.200 --> 00:24:36.960
awesome cross the right ankle over the

00:24:36.960 --> 00:24:38.880
left grab the outer edges of your feet

00:24:38.880 --> 00:24:40.400
you might rock a little side to side

00:24:40.400 --> 00:24:41.679
here

00:24:41.679 --> 00:24:43.520
you might choose to do a little happy

00:24:43.520 --> 00:24:44.799
baby pose here

00:24:44.799 --> 00:24:47.840
or a

00:24:48.240 --> 00:24:50.480
plow pose sorry a shoulder stand

00:24:50.480 --> 00:24:52.159
anything like that

00:24:52.159 --> 00:24:54.559
maybe some circles of the sacrum so take

00:24:54.559 --> 00:24:56.240
a second to fulfill whatever you like

00:24:56.240 --> 00:24:57.120
here in the body

00:24:57.120 --> 00:24:59.760
and then we'll meet by rocking and

00:24:59.760 --> 00:25:00.400
rolling

00:25:00.400 --> 00:25:02.480
all the way up to seated so take your

00:25:02.480 --> 00:25:04.960
time though

00:25:05.120 --> 00:25:07.360
so doing a little rise and shine

00:25:07.360 --> 00:25:09.760
freestyle moment here

00:25:09.760 --> 00:25:15.840
i feel like is important

00:25:24.960 --> 00:25:27.200
and when you're ready we'll meet back in

00:25:27.200 --> 00:25:30.480
sukhasana with crazy hair

00:25:30.480 --> 00:25:32.159
and really actually you can come to any

00:25:32.159 --> 00:25:33.360
comfortable seated posture of your

00:25:33.360 --> 00:25:34.720
choice so if you're

00:25:34.720 --> 00:25:36.000
comfortable being on your knees that's

00:25:36.000 --> 00:25:37.360
great if you have a chair or bench

00:25:37.360 --> 00:25:38.799
nearby and you want to

00:25:38.799 --> 00:25:41.120
you know kind of head there and the goal

00:25:41.120 --> 00:25:42.080
is to kind of inspire

00:25:42.080 --> 00:25:44.000
you to get into a comfortable seat where

00:25:44.000 --> 00:25:45.279
you might want to sit

00:25:45.279 --> 00:25:46.960
maybe a little bit longer beyond this

00:25:46.960 --> 00:25:51.200
video maybe do a little meditation

00:25:53.600 --> 00:25:56.880
but if you have to boogie which

00:25:56.880 --> 00:25:59.039
sometimes we do a lot of times we do

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i wish you the best i hope you have a

00:26:01.039 --> 00:26:03.039
beautiful day thank you for sharing your

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time and your practice

00:26:04.640 --> 00:26:06.799
with me we take a couple big full

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breaths in together

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with the hands drawn together at the

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heart just kind of connecting to the big

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picture

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remembering to take the nutrients of our

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practice and

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our intentions with us on into the day

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and we'll seal the deal by once again

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bowing the head to the heart

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bowing to ourselves and to one another

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thank you so much namaste