WEBVTT

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- What's up everyone, 
welcome to Yoga With Adriene.

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I'm Adriene, and today on our
Movement Is Medicine practice,

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we have a calming 
balancing sequence for you.

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So this is something you can
repeat over and over again,

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when you know you need to kind

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of tend to the energetic body.

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This will in turn 
give you the energy

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that you need to be active 
and fulfill your life's destiny.

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But today we're taking a calm

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stretchy soothing 
pranayamic approach.

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So hop into something extra
comfy, and let's get started.

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(upbeat music)

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Alrighty my friends, 
let's begin on the ground,

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seated, nice and low.

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And we're gonna 
bring our hands behind us.

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When you get there, 
move the feet out in front.

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And if you're on 
a yoga mat today,

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bring your feet as 
wide as the yoga mat.

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And then, turn your 
fingertips in towards your body,

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and then inhale, 
lift your chest,

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and start to feel 
stretched through the front,

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the shoulders, 
the armpit chest.

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And if this is too much

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you can turn the 
palms the other way.

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So you can turn the 
fingertips back like this.

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Otherwise we're turning 
them in towards our body.

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Inhale in, lift your chin, 
lift your chest.

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And then exhale out, 
claw into the fingertips

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and see if you can lift 
your chest a little bit more.

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So we're diving right in today.

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Inhale.

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Then exhale to release.

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To release we'll bring the
fingertips now to the center.

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Feet stay on the ground.

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Knees up towards the sky.

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Reach the fingertips forward.

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Inhale in.

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Now we're 
stretching the back body.

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And exhale, maybe 
your chin to chest.

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Get some energy 
moving up and down the spine

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by deepening the breath.

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Today's practice is gonna 
calm or quell any anxiety.

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Just chilling out a bit,
right, we need that sometimes.

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And we have to actively

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counteract all the 
busy bustling energy,

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the wicky whacky stuff.

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Take a deep breath in.

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Exhale, slide the fingertips 
to the tops of the feet.

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Catch your ankles.

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Little core activation.

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Lift the feet up.

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Bring the arches together.

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Lift the chest, lift the chin.

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So we're back to where we just
started lifting the fronts

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of the shoulders up towards
the sky, lifting the heart.

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Inhale in.

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If you want to 
do something crazy

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and stretch your legs, 
on the exhale you can.

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Great, take one 
more breath, inhale.

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Just activating 
this line that runs up

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and down the spine here.

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Beautiful, and 
then with control,

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slowly bring the 
feet to the ground.

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Not suped up, Baddha Konasana.

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Just straight up 
Baddha Konasana.

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Hold onto the ankles,

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or interlace the 
fingertips around your toes.

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And sit up nice and tall,
take a big sweeping inhale in.

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Imagine the breath 
traveling down to your belly

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as you fill up with air.

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Then exhale, tops of 
the thighs, ground down.

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Beautiful inhale, and 
again lift your chest.

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Find expansion, and then exhale.

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We can track.

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Take the thumbs to 
the arches of the feet.

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Start to open 
the feet like a book.

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And just make this little
practice about self inquiry.

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We don't need to boost 
the biceps of the booty here.

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We're working 
on balancing it out

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so we can have energy 
to do all the other stuff.

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So balance it out today.

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Give yourself a little massage
on the arches of the feet.

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We are gonna get some good
little openings in the hips.

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In the inner thighs.

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And then again stimulating 
from the soles of the feet

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to the crown of the head, 
so that we can

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balance out the energy 
of the body and find our chill.

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Alright, take one 
more inhale and exhale.

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One more cycle of 
breath here wherever you are.

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And then slowly roll up.

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And we're just gonna 
take the right foot out,

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and then actually hug the
right heel in a little closer.

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So create an L shape.

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And sit up nice and tall.

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Then take your 
right hand to the top

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of your left hip crease, 
and just side body stretch

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with the left fingertips 
over towards the right.

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Inhale in.

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Exhale all the way back up.

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We'll switch.

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Dig the left heel 
into your yoga mat.

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Send it out long.

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Hike the right heel in.

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Left palm gently comes to the
top of the right hip crease.

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And side body stretches,

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you sweep the right 
fingertips up and overhead.

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Now breathe into the lower back.

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So great for the internal
organs, as you breathe deep,

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as you bring these conscious
breath, replenishing the organ,

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the kidneys, the liver.

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Alright, come back up.

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Beautiful work, 
got a hair in my mouth.

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Send both legs out long.

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Inhale in deeply.

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Hook the thumbs.

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Wu-Tang Clan.

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Exhale forward.

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Fold, bend the knees generously.

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Big breath in.

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If you can bend the 
knees so much so that you

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can bring the hands to 
the ankles or the feet, great.

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If not, just allow the hands

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to rest wherever 
they naturally fold.

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Deep breath in.

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Long breath out.

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Great, slowly roll it up.

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Lift the legs up, 
cross the ankles.

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Come through to all fours.

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Cat-Cow.

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Right away.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Keep checking in.

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Again, this practice 
is about self inquiry.

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Balancing out the energy of
the body, so you can feel good.

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Drop the belly, inhale.

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You gotta bring the breath.

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And there's an artfulness to
the way you breathe today.

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Perhaps finding something new.

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Exhale as you lift.

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Up through the heart, 
navel to spine.

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Inhale.

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And exhale.

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Inhale.

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And exhale.

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And then drop the 
elbows where the hands are.

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Keep breathing.

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And then keep the 
hands firmly planted

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as you walk the knees back.

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And you're gonna 
bring the knees wide.

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Wide as your yoga mat.

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And then you're gonna 
actually bring the elbows

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a little bit wider 
on today's variation.

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So, a little bit 
wide with the elbows,

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a little bit 
wide with the knees.

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And then, here we go.

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Inhale in.

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Exhale.

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Melt it all down.

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Chin comes to the 
yoga mat, gaze forward.

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Tailbone up towards the sky.

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Breathe deep.

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You got this.

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Claw into the fingertips.

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Breathe.

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Wonderful, then activate
through the tops of the feet.

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Par in line with 
the nose, come forward.

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Walk the elbows back 
underneath the shoulders.

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Hands come into alignment.

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We'll curl the toes under.

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Walk the knees in.

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And here we come 
into a forearm plank.

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Breathe deep.

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Didn't expect that did you?

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Fire up through the belly.

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Get my ponytail out of the way.

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Big breath in.

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Gaze straight down.

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Big breath out.

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You got it.
One more big breath in.

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Feel that shake, that prana,

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that's what we want, 
stirring the pot.

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And then slowly lower the knees.

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Bring them together, 
feet together.

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And we roll up to a nice seat.

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Head over heart,
heart over pelvis.

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Nice work.

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Feel the blood flow, 
opposite direction.

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Close your eyes so 
you can really feel

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the sensation going on.

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Excellent, then come 
forward on the fingertips.

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Flip the toes.

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Sink the hips back on the heels.

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Little yoga for the feet.

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Try to press 
into your pinky toe.

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Lift up from the pelvic floor.

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Listen to the 
sound of your breath.

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Like waves of 
the ocean crashing.

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So inhale.

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And exhale.

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Nice full deep breaths.

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Wonderful, then 
walk the knees as wide

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as the hips here, hip points.

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So just a little bit wide.

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And then lift your hips up.

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Come onto the tops of the feet,
should feel really good now.

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Lengthen tailbone down.

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Inhale.

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Lift your heart.

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Awesome, eagle arms.

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Send the fingertips forward.

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Right arm underneath 
the left here, wrap around.

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Inhale, keep pressing firmly
into the tops of the feet.

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Lengthening tailbone 
down, creating spaciousness

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through all four 
sides of the torso.

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So really pay 
attention to this lift up

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through all four 
sides of the torso.

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And then from there inhale.

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Lift your elbows 
up a little higher.

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Exhale.

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Navel to spine.

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Inhale to expand.

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Exhale.
Navel to spine.

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One more time.

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Inhale in.

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Exhale navel to spine.

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Beautiful.

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Send the 
fingertips out in front.

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Interlace steeple grip.

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And I want you to 
slowly lower back.

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Keep head, heart, and 
pelvis in a line here.

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Hold onto that danda
strengthening the quads.

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Stretching through 
the fronts of the hips.

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Front of the hips.

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And baby pulses 
maybe here for five.

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Four.

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Three.

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You're doing great.

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Two. Press from 
the tops of the feet

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to come up on the one.

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Beautiful, release the arms.

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This time left arm 
underneath the right.

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Inhale, lift and lengthen.

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Exhale.
Navel to spine.

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So find this play of 
expansion and contraction

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in the belly with your breath.

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Inhale.

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And exhale.

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Navel draws in.

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Inhale, find expansion.

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Press into your feet, exhale.

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Beautiful, inhale, unravel.

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Exhale, release the fingertips
interlace behind the tail.

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Knuckles draw 
down and away, inhale.

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Open the chest.

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Open your heart.

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And then exhale.

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Here we go.

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Slowly drawing the 
nose towards the navel.

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Head comes down 
towards the earth.

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Crown of the head to 
a block, or the earth.

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You can curl the toes under
here if it feels more stable.

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Breathe into the belly.

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Knuckles reach towards the sky.

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You're doing great.

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Big breath in.

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Not putting a bunch of 
pressure on the neck here.

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Staying connected 
lifting up from the shoulders.

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With the arms, 
reaching, reaching, reaching.

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Then reach the heels back,
and the hips back,

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and tuck the chin
to slowly roll it up.

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Back to the foot stretch.

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Release the arms.

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Palms come to the 
tops of the thighs.

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Big breath in.

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Lion's breath, tongue out.

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If this is your 
first lion's breath ever,

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welcome to the club.

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Let's do another one, inhale in.

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Lion's breath, tongue out.

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Rock and roll.

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Okay, here we go.

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Coming forward onto all fours.

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We're gonna come onto 
the tops of the feet here.

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Neutral spine.

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When you're ready, inhale.

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Send the right leg out long.

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And then exhale.

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Bring the right leg, right
foot all the way up and in.

00:12:04.457 --> 00:12:06.459
And the fingertips 
are gonna come together.

00:12:06.459 --> 00:12:08.378
So we're not quite 
going as wide as lizards.

00:12:08.378 --> 00:12:11.840
So go ahead and bring your
right foot into the center line.

00:12:11.840 --> 00:12:14.593
Right hand comes in 
line with the right arch.

00:12:14.593 --> 00:12:16.303
If you want you can 
use a block, or a pillow,

00:12:16.303 --> 00:12:20.890
or a folded up tile to bring
the earth up to you here.

00:12:20.890 --> 00:12:21.725
Then here you go.

00:12:21.725 --> 00:12:23.893
Swing the left toes 
over towards the right side

00:12:23.893 --> 00:12:25.591
of the yoga mat and inhale.

00:12:25.591 --> 00:12:27.385
As you're ready 
open the left fingertips

00:12:27.385 --> 00:12:29.428
all the way up towards the sky.

00:12:29.428 --> 00:12:31.138
Send the fingertips up high.

00:12:31.138 --> 00:12:33.224
If your left shoulder's 
really coming forward here,

00:12:33.224 --> 00:12:35.226
it's a good idea to 
find that lift here,

00:12:35.226 --> 00:12:37.687
so you can get 
your left shoulder back.

00:12:37.687 --> 00:12:42.233
Feel that stretch in the left
side body, and the belly.

00:12:42.233 --> 00:12:44.986
Breathe into 
the lower back body.

00:12:44.986 --> 00:12:47.613
Love for the liver 
and the kidneys today.

00:12:47.613 --> 00:12:49.325
Inhale in.

00:12:49.325 --> 00:12:52.648
As you start to open up
through the right inner thigh.

00:12:52.648 --> 00:12:55.442
Now, squeeze the right 
knee towards your right arm

00:12:55.442 --> 00:12:58.403
and press your right 
arm towards the left,

00:12:58.403 --> 00:13:01.259
uh sorry, 
towards your right knee.

00:13:01.259 --> 00:13:02.927
So again, that's 
squeeze your right knee

00:13:02.927 --> 00:13:04.637
towards your right arm.

00:13:04.637 --> 00:13:07.098
Press your right arm 
towards your right knee.

00:13:07.098 --> 00:13:11.603
So a little bit of balancing
of the opposing forces here.

00:13:11.603 --> 00:13:13.313
Just squeeze and lift.

00:13:13.313 --> 00:13:14.344
Alright, inhale.

00:13:14.344 --> 00:13:15.030
Exhale.

00:13:15.030 --> 00:13:17.187
Awesome work, amazing job.

00:13:17.187 --> 00:13:20.065
Come all the way back 
to frame your right foot.

00:13:20.065 --> 00:13:23.610
And pull the right hip 
crease back half splits.

00:13:23.610 --> 00:13:24.486
Awesome work.

00:13:24.486 --> 00:13:28.282
Come forward, plant the palms
back to Tabletop Position.

00:13:28.282 --> 00:13:29.916
Neutral spine.
Check in.

00:13:31.054 --> 00:13:32.390
Fabulous, other side.

00:13:32.390 --> 00:13:34.982
Inhale. Send the 
left leg out long.

00:13:34.982 --> 00:13:36.732
Exhale, step it 
all the way out.

00:13:36.732 --> 00:13:38.368
Left hand comes 
to join the right.

00:13:38.368 --> 00:13:40.036
So we're not going 
as wide as lizards,

00:13:40.036 --> 00:13:43.790
so keep that left 
foot in the center line.

00:13:43.790 --> 00:13:45.113
Sorry, I have 
an itch on my nose.

00:13:45.113 --> 00:13:48.164
Plant the left palm next to
the arch of the left foot.

00:13:48.164 --> 00:13:49.879
And as you're 
ready, nice and slow.

00:13:49.879 --> 00:13:51.089
So move from your center.

00:13:51.089 --> 00:13:52.465
Stay connected to your core.

00:13:52.465 --> 00:13:55.426
Right toes towards 
the left side of the mat.

00:13:55.426 --> 00:13:57.178
Think Gate Pose prep.

00:13:58.418 --> 00:14:00.045
And then find a 
little resistance here

00:14:00.045 --> 00:14:00.879
is what I was trying to say.

00:14:00.879 --> 00:14:04.007
So squeeze the left leg 
in towards your left arm,

00:14:04.007 --> 00:14:07.177
and then press left 
arm into your left leg.

00:14:07.177 --> 00:14:08.970
As you inhale, reach to 
the right, fingertips up.

00:14:08.970 --> 00:14:11.056
And if you feel like 
your right shoulder is forward

00:14:11.056 --> 00:14:13.433
and you can't quite 
get back, maybe come up

00:14:13.433 --> 00:14:16.895
onto the fingertips, or 
come up onto a block here.

00:14:16.895 --> 00:14:20.163
And then the biggest most
beautiful act of love you can do

00:14:20.163 --> 00:14:22.317
for yourself here right now,

00:14:22.317 --> 00:14:25.028
is not the pose, but the
breath that embodies the pose.

00:14:25.028 --> 00:14:26.279
So breathe.

00:14:26.279 --> 00:14:29.289
Send awareness 
to the lower back.

00:14:30.227 --> 00:14:34.397
Nourish your systems with this
nice full conscious breath.

00:14:35.278 --> 00:14:37.320
Lean back into it.

00:14:37.320 --> 00:14:40.534
Squeeze the left 
knee towards the left arm.

00:14:40.534 --> 00:14:42.327
Press left arm 
towards the left knee.

00:14:42.327 --> 00:14:45.827
Feel that deep stretch
in the left inner thigh.

00:14:45.827 --> 00:14:47.388
The groin, you got it, 
one more breath.

00:14:47.388 --> 00:14:49.072
Inhale.

00:14:49.072 --> 00:14:51.574
And then exhale 
all the way back down.

00:14:51.574 --> 00:14:53.368
Bring the right foot back.

00:14:53.368 --> 00:14:55.078
Pull the left hip crease back.

00:14:55.078 --> 00:14:57.288
Gentle half splits here, 
don't press, don't push.

00:14:57.288 --> 00:14:59.290
Nice and softy and easy.

00:15:00.337 --> 00:15:01.558
Yeah baby!

00:15:01.558 --> 00:15:03.909
And then roll through.

00:15:03.909 --> 00:15:05.118
Plant the palms.

00:15:05.118 --> 00:15:08.288
Come back to Tabletop Position.

00:15:08.288 --> 00:15:09.456
Great work.

00:15:09.456 --> 00:15:11.124
Bump the hips to the left.

00:15:11.124 --> 00:15:13.710
Turn to look past 
your right shoulder.

00:15:13.710 --> 00:15:15.462
Beautiful, come to center.

00:15:15.462 --> 00:15:17.172
Actively bump the 
hips to the right.

00:15:17.172 --> 00:15:20.467
Turn to look past 
your left shoulder.

00:15:20.467 --> 00:15:21.927
Great, cross the ankles.

00:15:21.927 --> 00:15:25.096
Use your hands to guide 
your way all the way back

00:15:25.096 --> 00:15:28.048
through to a 
nice comfortable seat.

00:15:28.048 --> 00:15:30.676
Then a meditation pose.

00:15:30.676 --> 00:15:34.846
This is where we'll end 
today, so, get comfortable.

00:15:40.872 --> 00:15:44.022
Great, left hand 
comes to the heart center.

00:15:45.695 --> 00:15:48.750
Excuse me, right hand 
comes to the lower belly.

00:15:52.505 --> 00:15:56.676
Take a second to close your
eyes, sit up nice and tall.

00:15:57.280 --> 00:16:01.451
And just take a couple quiet 
moments more to yourself.

00:16:02.496 --> 00:16:04.831
Just steady your breath.

00:16:04.831 --> 00:16:06.745
And to just be 
present with what it is.

00:16:06.745 --> 00:16:10.676
Whatever is going on today.

00:16:10.676 --> 00:16:12.614
Just lean in.

00:16:12.614 --> 00:16:15.894
Tap and do a little inner smile.

00:16:15.894 --> 00:16:19.537
And hopefully you can feel
a little bit of warmth here.

00:16:20.992 --> 00:16:23.536
A little sensation 
from that practice.

00:16:23.536 --> 00:16:25.038
From our practice.

00:16:32.282 --> 00:16:35.452
Take whatever information you
received from today's practice

00:16:35.452 --> 00:16:36.953
with you off the mat

00:16:36.953 --> 00:16:40.623
and into the rest of 
your day or your night.

00:16:41.720 --> 00:16:42.971
Move with ease.

00:16:43.823 --> 00:16:46.743
I hope you have 
great sleep tonight.

00:16:46.743 --> 00:16:51.175
Continue to stay connected 
to your song, your breath.

00:16:54.219 --> 00:16:56.638
Find what feels good, listen.

00:16:58.013 --> 00:17:01.850
Try to move from a big 
place, an honest place.

00:17:02.877 --> 00:17:05.380
Draw the hands together.

00:17:05.380 --> 00:17:08.216
Anjuli Mudra,
prayer position at the heart.

00:17:08.216 --> 00:17:09.049
Inhale.

00:17:10.178 --> 00:17:11.011
And exhale.

00:17:11.011 --> 00:17:13.722
Bow your brain 
down to your heart.

00:17:13.722 --> 00:17:15.516
Feel the stretch in 
the back of the neck.

00:17:15.516 --> 00:17:19.479
Listen to the sound of 
your breath as you breathe in.

00:17:19.479 --> 00:17:20.523
And out.

00:17:22.520 --> 00:17:25.940
The chill in me bows 
to the chill in you.

00:17:29.334 --> 00:17:32.629
Thanks everyone, namaste.

00:17:32.629 --> 00:17:35.161
(upbeat music)