WEBVTT

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- What's up everyone.

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Welcome to Yoga with Adriene.

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I'm Adriene and today on the
Foundations of Yoga Series

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we have Revolved Side Angle Pose,

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and we have a little yummy practice

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that leads up to it so it should feel good

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just as a practice in and of itself.

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But Revolved Side Angle or this variation

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is something that's pretty
common in a public class,

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but goes by pretty quickly,

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and there are a lot of
great benefits to it,

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but sometimes we cut past them

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by just kind of cranking into the shape.

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So today we're gonna go a little deeper,

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use the breath to support the posture,

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and find what feels good.

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Let's get started.

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(lively, bouncy strumming music)

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Okey dok, today we're going to begin

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in a nice, comfortable
seat, ankles crossed.

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And go ahead and walk your ankles out

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a little bit further from your center,

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so don't feel the need to be
kind of tightly bound here.

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Give yourself some space,

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a little room for the hips

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to open here, yes even here in Sukhasana.

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And if you feel like
your spine is rounding,

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go ahead and sit up on something.

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Take a second, pause the video.

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Grab a pillow or a blanket
or a block if you have it.

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And give yourself some space.

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So, all these little things kind of matter

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as we gear up for a posture or a asana.

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And that's how we're gonna treat today's

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Foundations video, like a mini practice.

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So I've done this in the past

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but it's important to not
just wham bam into poses,

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and it's really great to be cultivating

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a home yoga practice,

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but if you wanted to just do one-offs

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or you're makin' fun videos to inspire

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or to motivate yourself,
that's really great,

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but you want to be really safe and mindful

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so today as we lead up into our posture,

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we're going to just treat
it like a mini practice.

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So that means we'll start by tuning in

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with where you're at
today, and your breath,

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checking in with the breath.

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So once you get in your comfortable seat,

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sit up nice and tall,

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and close your eyes, trust the video,

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trust me, trust yourself.

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Thank you for sharing
your time and for choosing

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me to practice with.

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Take a deep inhale in through the nose.

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And big exhale out through the nose.

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And again, big inhale in through the nose.

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And on your exhale, relax your shoulders.

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And one more time, big inhale in.

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And big exhale out.

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Awesome, beautiful.

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Take the arms all the way up and overhead.

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Big stretch here, spreading
the fingertips super wide

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like two starfish.

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And on the exhale, just tilt to one side,

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big side body stretch.

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So we know where we're headed today,

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we can imagine, envision that pose,

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so warming up the body, lengthening

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through one side body,

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and then you'll inhale up through center.

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Spread the fingertips.

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Two big starfish here.

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Spread, stretch.

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And then on an exhale,
to the opposite side.

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Feel the skin of the side body stretch.

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Try to draw the shoulder
that's underneath forward

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and open your heart.

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One more time to each side,
big stretch lifts you up.

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(inhaling)

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And exhale to the side.

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(exhaling)

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Inhale, lifts you up.

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Lift your heart, lift your sternum.

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And exhale, to the opposite side.

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Inhale lifts you up, and
exhale, hands to heart.

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Big breath in.

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Big breath out.

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Great, this time inhale,
reach for the sky.

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And exhale, twist to one side.

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So one set of fingertips
come behind and one to a knee

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so just don't worry about
your left and right here.

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Just twist, find what feels good.

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Inhale.

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And exhale.

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And then inhale, back to center.

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Reach it up, and to the
opposite side, twist.

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Keep the heart lifted
here, shoulders relaxed.

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Side body nice and long, both sides,

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but also the front of the torso
and the back of the torso.

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Ooh yeah.

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And one more time on each side.

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Big inhale to reach up.

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And big exhale to twist.

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Stay here for one breath cycle.

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Begin to draw your belly in.

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Navel draws in and up.

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If you're familiar with Uddiyana Bandha,

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that lock here, just kind of drawing

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energy in and upward.

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Inward and upward.

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Inhale, back to center.

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And to the opposite side.

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Mmmm, yes sir or yes ma'am.

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Back to center, release that.

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Bring the soles of the feet
together now, Cobbler's Pose.

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Grabbing the ankles or
maybe you give yourself

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a little foot massage here.

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Mmmmm.

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The joys of a home practice.

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And we begin to find this lift now

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from the pelvic floor so
we're really kind of finding

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this rooting down of
the sitting bones yes,

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but this lifting up
through the center channel,

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the plumb line.

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Lifting up through the heart here,

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you might check in with
the head, the neck,

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again, envision side body nice and long,

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but also the front of the
torso and the back body

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nice and long.

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See if you can deepen your breath here.

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Why not make the most of it?

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(deep breathing)

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And stay where you are

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or loop the shoulders,
keep the heart lifted.

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Plug the shoulders in as
you send the heart back,

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so don't let the shoulders round here.

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Keep them drawing down away from the ears,

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and as you send the heart forward.

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So you can commission your elbows here

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if it fits your body to
kind of anchor the tops

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of the thighs down.

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If your elbows aren't
anywhere near your thighs,

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don't worry, it's just a matter
of arm length and anatomy.

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So rather than rounding forward,
keeping nice and long here,

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prepping for our posture.

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Big inhale in.

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And big exhale out.

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Let's do one more.

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Big inhale in,

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crown of the head fireballs
towards the front.

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And big exhale to release.

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(exhaling whistle)

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Right on, alright.

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Cross one ankle over the other,

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and we're gonna come on to all fours here.

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Sneak in a little Cat-Cow,

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so you'll come into your tabletop,

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and just warm up the spine here.

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Drop the belly as you inhale.

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Navel draws up as you exhale.

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So while you're doing this,

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be sure to bring the breath
into play a little more here.

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We're gonna need it here in a second.

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Definitely want to breathe
deeply in any twisting posture,

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in any posture, but especially
in those juicy twists.

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So practice moving with your breath now.

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(breathing)

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And as a teacher, I've
learned it's so important

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not to just drop into poses,

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like when I demo.

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The only time I've ever really hurt myself

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was when I've not been warmed up

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and I just tried to do a posture

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whether I'm just having
fun or demoing something

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for friends that I am guiding

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or practicing with.

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So that's why we're
leading up to this pose

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with such mindfulness today.

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It should feel good.

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Alright, when you're ready,

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go ahead and curl the toes under.

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Inhale in, and on an exhale,

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we're just gonna let the knees hover here

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for five seconds.

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I'm wanting to light up this fire

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from the crown of the head
to the tip of the tailbone.

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Hug the lower ribs in,

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draw the shoulders away from the ears,

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and make sure the neck
is not hanging down,

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but nice and long.

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Great, release the knees.

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Send it back, Child's Pose.

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You rock.

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Big breath in here.

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(inhaling)

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Big exhale out through the nose or mouth.

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(exhaling)

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Great, big inhale lifts you up.

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And we're gonna take
the left foot forward.

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Take your time.

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Stack front knee over front ankle,

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here we go.

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Way too excited for a Revolved

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Side Angle Pose.

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OK, so just taking a
second here to stretch out.

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For some people, this will be nothin'.

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Just ready to rock,

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and for others this'll be a
big, big, big wake-up call,

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a big stretch.

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So honor where you're
at in your body today,

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and stay mindful.

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Remember that little
hovering table we just did,

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so hug the lower ribs in,

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navel draws in and up.

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We start to find length through the spine

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so if you're here, see
if you can lengthen out.

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Great, then we're gonna
hug the inner thighs

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to the mid-line.

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Very important to stack
front knee over front ankle,

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toes pointing forward.

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Tag a little bit of
weight in your back foot.

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Draw the palms together and here we go.

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Inhale, lift up.

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Go ahead and lift all the way up

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so you can find length
from the crown to the tail,

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sternum to thumbs.

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And then tug the left hip crease back.

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Tug the left hip crease back

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and then start to sink a little deeper

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into the pose.

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So we're kind of coming into
an Anjaneyasana move here

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just prepping for our twist.

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Lengthen the tailbone down.

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And breathe deep here.

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(deep breathing)

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Then rather than just
going into the pose here,

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kind of side cutting
it, foundations of yoga.

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Press into your foundation.

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Draw energy up.

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Think up and over

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so you can use your creative mind,

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your imagination here a little bit here

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to think up and over, so again,

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rather than side cutting,

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I'm thinking up, drawing up
through the center channel,

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and over as I take my outer edge,

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the outer edge of my right arm

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to the outer edge of that left thigh.

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Adjust your feet as needed.

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If you're feeling unstable you can curl

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the back toes under.

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That's an option here too.

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So now we're here going up and over.

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Big twist, right?

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Really great for the internal organs.

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So I'm not dumping all my weight here.

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If you're super flexible,

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you might come off a little bit.

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Integrate your core.

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And then once you get here,

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we're gonna take the
bottom hand to a fist.

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Why I oughtta...

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And we're gonna use it

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to just find length through the spine,

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so top hand comes over
like a little spider.

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So dumb.

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And we lengthen through the crown,

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finding a little resistance here,

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so opening up through the armpit chest.

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I'm trying to get my
thumbs over to my sternum.

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Is that possible?

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Perhaps not.

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Not in my body.

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But big, big movement here.

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So breathe.

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Find length.

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Find a little leverage here.

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And last but not least,

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we might curl the back toes under.

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On a big inhale, find length.

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And on a big exhale,
lift the back knee up.

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Great, one more breath in here.

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And then exhale, return, palms together.

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Namaste, keep your length.

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Gorgeous, last but not least,

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I'm gonna maybe try
taking it one step further

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by bringing the right
fingertips down to the earth

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or you can also take it to a block.

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Handy.

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And then opening up
through the left fingertips

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all the way up towards the sky.

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Now traditionally, the back foot is down,

00:11:37.405 --> 00:11:39.055
but that's pretty challenging
for a lot of people

00:11:39.055 --> 00:11:40.588
so we're gonna keep the back foot up here,

00:11:40.588 --> 00:11:42.501
spiking the right heel all the way back.

00:11:42.501 --> 00:11:44.601
On more big breath in.

00:11:44.601 --> 00:11:46.107
Being mindful of the head, the neck,

00:11:46.107 --> 00:11:48.361
so maybe keep your gaze down.

00:11:49.702 --> 00:11:50.710
And then on an exhale,

00:11:50.710 --> 00:11:52.608
rain the left fingertips down.

00:11:52.608 --> 00:11:53.559
So you come out of the posture,

00:11:53.559 --> 00:11:55.740
we'll come back to our nice, low lunge.

00:11:55.740 --> 00:11:57.494
Then lower the back knee,

00:11:57.494 --> 00:11:59.862
and we'll finish by sending the hips back.

00:11:59.862 --> 00:12:01.497
Tugging a little weight back through

00:12:01.497 --> 00:12:03.378
that left hip crease again,

00:12:03.379 --> 00:12:06.542
and rounding forward through the spine.

00:12:07.568 --> 00:12:08.872
Awesome work.

00:12:10.516 --> 00:12:11.339
Close your eyes.

00:12:11.340 --> 00:12:12.407
Take a couple breaths here.

00:12:12.407 --> 00:12:13.620
Great hamstring stretch.

00:12:13.620 --> 00:12:16.211
Really awesome for the lower back body.

00:12:17.089 --> 00:12:18.560
For the legs.

00:12:18.560 --> 00:12:21.417
If you suffer from Sciatica

00:12:21.418 --> 00:12:22.925
or any symptoms of that,

00:12:22.925 --> 00:12:25.863
this is a nice little
soothing sequence for that.

00:12:25.864 --> 00:12:27.640
Not for when you're having a flare up,

00:12:27.640 --> 00:12:29.230
but just to prevent that

00:12:29.230 --> 00:12:31.497
and soothe any back pain.

00:12:33.023 --> 00:12:33.801
Sweet.

00:12:33.801 --> 00:12:36.573
Slowly rolling forward.

00:12:36.573 --> 00:12:38.520
Come back to your nice low lunge.

00:12:38.520 --> 00:12:40.228
Walk the fingertips up.

00:12:40.228 --> 00:12:41.203
Plant the palms.

00:12:41.203 --> 00:12:42.978
We're just gonna come
right back to all fours,

00:12:42.978 --> 00:12:44.801
tabletop position.

00:12:44.802 --> 00:12:47.536
Inhale, drop the belly.

00:12:47.536 --> 00:12:49.813
Exhale, send it back for a little rest.

00:12:49.813 --> 00:12:51.745
Just one breath or two here.

00:12:52.695 --> 00:12:54.371
Child's Pose.

00:12:54.371 --> 00:12:57.230
(inhaling)

00:12:57.230 --> 00:12:58.820
Big breath in.

00:12:58.820 --> 00:13:00.212
(exhaling)

00:13:00.212 --> 00:13:01.502
And maybe allow your exhale

00:13:01.502 --> 00:13:03.930
to go out through the mouth.

00:13:12.098 --> 00:13:13.767
When you're ready, come
all the way back up

00:13:13.768 --> 00:13:16.856
to all fours, and we're gonna
do it on the other side.

00:13:18.146 --> 00:13:19.248
Alright.

00:13:20.602 --> 00:13:23.077
So one more time, lighting
up that fire in the core,

00:13:23.077 --> 00:13:25.198
but also this line from
the crown to the tail,

00:13:25.198 --> 00:13:27.143
the Dhanda that I'm always talkin' about.

00:13:27.143 --> 00:13:28.125
Curl the toes under.

00:13:28.125 --> 00:13:29.518
Press away from your yoga mat

00:13:29.518 --> 00:13:31.026
so if you're collapsed
in the shoulders here,

00:13:31.026 --> 00:13:33.488
you need to lift up through
the upper back body.

00:13:33.488 --> 00:13:34.476
Here we go.

00:13:34.476 --> 00:13:35.915
Five seconds, inhale in.

00:13:35.915 --> 00:13:38.716
Exhale, lift the knees, let them hover.

00:13:38.716 --> 00:13:40.757
Neck is extending out long.

00:13:40.757 --> 00:13:42.056
Shoulders are tugging back.

00:13:42.057 --> 00:13:43.287
Lower ribs are hugging in.

00:13:43.287 --> 00:13:45.465
Tailbone shoots towards
the back edge of your mat.

00:13:45.465 --> 00:13:47.404
And then we release.

00:13:47.404 --> 00:13:48.367
Awesome work.

00:13:48.367 --> 00:13:49.352
Here we go.

00:13:49.352 --> 00:13:51.185
Coming onto the tops of the feet,

00:13:51.185 --> 00:13:53.095
slide the right foot up.

00:13:54.065 --> 00:13:56.147
Reconnect with your breath.

00:13:57.103 --> 00:13:58.695
Find your foundation first.

00:13:58.696 --> 00:14:00.586
That's what this series is all about.

00:14:00.586 --> 00:14:03.008
So press into all four
corners of that front fook.

00:14:03.008 --> 00:14:05.309
Front fook.

00:14:05.309 --> 00:14:07.536
Front foot.

00:14:07.537 --> 00:14:09.849
And then lock down that back foot.

00:14:09.849 --> 00:14:11.334
Front knee over front ankle.

00:14:11.334 --> 00:14:13.260
Tug the right hip crease back.

00:14:13.260 --> 00:14:14.886
Make sure you're not on a tightrope here,

00:14:14.886 --> 00:14:18.231
but two parallel lines, like two skis.

00:14:18.231 --> 00:14:19.490
Two skis.

00:14:20.492 --> 00:14:21.954
And then when you're ready, here we go.

00:14:21.955 --> 00:14:23.369
Palms come together.

00:14:23.369 --> 00:14:24.645
We come all the way up.

00:14:24.645 --> 00:14:25.872
Go ahead and press all the way up first

00:14:25.872 --> 00:14:28.043
just so you can find your foundation.

00:14:33.994 --> 00:14:37.419
And then really, really
lifting sternum to thumbs here.

00:14:37.419 --> 00:14:39.545
Again, I'm not gonna bypass this.

00:14:39.545 --> 00:14:41.540
So a lot of times in a
fast-paced vinyasa class,

00:14:41.540 --> 00:14:44.014
you can really just kind
of forget about the energy,

00:14:44.014 --> 00:14:45.266
the movement of the energy

00:14:45.266 --> 00:14:47.880
that is really what
foundations is all about.

00:14:47.880 --> 00:14:50.677
Alignment yes, but then
action right, the energy.

00:14:50.677 --> 00:14:52.813
So the action here is not to bypass

00:14:52.813 --> 00:14:54.300
and just come into the shape,

00:14:54.300 --> 00:14:58.163
but to think about what
you need to activate,

00:14:58.163 --> 00:15:01.009
so really lifting from
that center channel.

00:15:01.009 --> 00:15:01.833
Here we go.

00:15:01.833 --> 00:15:03.250
Inhale in, lift up.

00:15:03.250 --> 00:15:06.896
Think up and over as you come
into your revolved twist.

00:15:08.040 --> 00:15:11.099
So again, getting into it nice and slow.

00:15:11.100 --> 00:15:13.726
Breathe deep, front knee over front ankle.

00:15:14.731 --> 00:15:17.401
Maybe find your yogi toes here.

00:15:17.401 --> 00:15:18.359
And if you're really flexible,

00:15:18.360 --> 00:15:19.510
just notice if you're kind of dumping

00:15:19.510 --> 00:15:20.777
all your weight in here.

00:15:20.777 --> 00:15:25.629
Can you come out and just
play a little bit there.

00:15:27.263 --> 00:15:29.246
Bottom hand comes into a fist.

00:15:29.246 --> 00:15:31.847
Top hand comes over.

00:15:31.847 --> 00:15:33.381
Like a spider.

00:15:34.930 --> 00:15:36.647
And then just notice if
your feet are turning

00:15:36.648 --> 00:15:39.255
different directions,
being mindful of the toes.

00:15:40.329 --> 00:15:42.381
Big, big belly breaths here.

00:15:42.381 --> 00:15:46.463
(deep breathing)

00:15:47.779 --> 00:15:50.021
If you do this every week,

00:15:50.021 --> 00:15:54.496
you're gonna notice a
difference in your digestion.

00:15:54.496 --> 00:15:56.175
That's all I'll say.

00:15:57.759 --> 00:15:58.758
It works.

00:15:58.758 --> 00:16:00.268
That's all I'm saying.

00:16:00.268 --> 00:16:02.788
OK, big breaths.

00:16:05.617 --> 00:16:07.844
Inhale, one more big inhale here.

00:16:07.845 --> 00:16:09.759
And on your exhale, hands come together,

00:16:09.759 --> 00:16:11.149
Namaste at the heart.

00:16:11.149 --> 00:16:12.183
So you don't want to crank

00:16:12.183 --> 00:16:14.382
but you do want to be activated.

00:16:16.292 --> 00:16:18.127
Tops of the shoulders drawing down.

00:16:18.127 --> 00:16:20.006
Think Upward Facing Dog in the front body

00:16:20.006 --> 00:16:21.552
on this second side.

00:16:22.502 --> 00:16:24.231
Then you might just stay here.

00:16:24.231 --> 00:16:26.867
Or inhale in, curl the toes under.

00:16:26.868 --> 00:16:28.884
On an exhale, maintain your integrity here

00:16:28.884 --> 00:16:30.989
as you lift the back knee up.

00:16:33.294 --> 00:16:34.699
Breathing deep.

00:16:34.700 --> 00:16:39.140
(deep breathing)

00:16:39.140 --> 00:16:41.321
I'm working to get my right hamstring

00:16:41.321 --> 00:16:43.886
parallel to the earth, but
you're gonna work on that

00:16:43.886 --> 00:16:44.709
in your own time.

00:16:44.709 --> 00:16:46.766
So again, you might just be here.

00:16:48.116 --> 00:16:50.257
Or you might open it up.

00:16:51.529 --> 00:16:53.904
Hug inner thighs to the
mid-line for stability.

00:16:53.904 --> 00:16:55.881
Drawl the shoulders away from the ears.

00:16:55.881 --> 00:16:58.659
I said drawl, draw, draw.

00:16:59.569 --> 00:17:00.277
Draw bra.

00:17:00.278 --> 00:17:01.681
One more breath here, you got it.

00:17:01.681 --> 00:17:02.612
Inhale.

00:17:03.455 --> 00:17:06.846
And on an exhale, rain
the right fingertips down.

00:17:06.846 --> 00:17:08.948
We'll come back to center.

00:17:10.195 --> 00:17:13.628
Great, lower the back
knee if it isn't already.

00:17:13.628 --> 00:17:15.841
And send the hips back.

00:17:17.356 --> 00:17:19.838
Beautiful, tugging back through
the right hip crease here.

00:17:19.838 --> 00:17:21.039
Find what feels good.

00:17:21.039 --> 00:17:22.540
Maybe find length.

00:17:22.540 --> 00:17:25.890
And then find a nice bowing of the head.

00:17:25.891 --> 00:17:27.200
Catch your breath.

00:17:27.200 --> 00:17:31.247
(deep breathing)

00:17:32.371 --> 00:17:35.008
When you're ready, slowly rocking through,

00:17:35.008 --> 00:17:37.320
planting the palms,

00:17:37.320 --> 00:17:39.453
coming back to all fours,

00:17:39.453 --> 00:17:43.018
we'll end in a Child's Pose
for one or two breaths.

00:17:43.018 --> 00:17:44.236
Big toes together.

00:17:44.236 --> 00:17:45.485
Knees nice and wide.

00:17:45.485 --> 00:17:47.449
Inhale, look forward.

00:17:47.450 --> 00:17:50.110
And exhale, send it on back.

00:17:51.753 --> 00:17:53.619
Forehead comes to the mat.

00:17:55.344 --> 00:17:57.198
Heart melts down.

00:18:00.719 --> 00:18:02.480
Awesome work.

00:18:06.386 --> 00:18:10.072
(deep breathing)

00:18:34.366 --> 00:18:37.002
Press into the tops of the feet.

00:18:37.002 --> 00:18:39.327
Spread your fingertips.

00:18:41.238 --> 00:18:42.144
When you're ready,

00:18:42.144 --> 00:18:45.176
we'll slowly come back to all fours.

00:18:45.176 --> 00:18:47.509
Walk the knees together.

00:18:47.509 --> 00:18:49.774
Swing the legs to one side.

00:18:51.054 --> 00:18:55.130
Whoa, and come back to a
nice, comfortable seat.

00:18:55.130 --> 00:18:55.692
Here we go.

00:18:55.692 --> 00:18:57.709
Big breath in through the nose.

00:18:58.615 --> 00:19:00.277
And exhale, out through the mouth.

00:19:00.277 --> 00:19:02.268
Let it go with a sigh.

00:19:04.027 --> 00:19:07.154
OKey dok, so that was your
Foundations of Yoga for today.

00:19:07.154 --> 00:19:09.473
If you liked this practice,
you can bookmark it,

00:19:09.473 --> 00:19:11.029
favorite it, share it with your friends.

00:19:11.029 --> 00:19:13.022
This is a great little ditty for people

00:19:13.022 --> 00:19:14.496
who don't have a lot of time,

00:19:14.497 --> 00:19:16.739
but want to tend to
their whole body, right?

00:19:16.739 --> 00:19:18.385
Body and breath,

00:19:18.385 --> 00:19:20.196
and find what feels good.

00:19:20.196 --> 00:19:22.520
Really awesome for the lower back.

00:19:22.520 --> 00:19:24.562
Really awesome for the digestive organs.

00:19:24.563 --> 00:19:25.846
All of these things are probably obvious,

00:19:25.846 --> 00:19:28.032
but just a little reminder and motivation

00:19:28.032 --> 00:19:30.397
for you to return to the mat each day.

00:19:30.397 --> 00:19:32.150
Thank you again for sharing your time

00:19:32.151 --> 00:19:33.172
and your energy with me

00:19:33.172 --> 00:19:35.314
and the rest of the Yoga
with Adriene community.

00:19:35.314 --> 00:19:36.566
I'll see ya next time.

00:19:36.566 --> 00:19:37.679
Take good care.

00:19:37.679 --> 00:19:38.924
Namaste.

00:19:38.924 --> 00:19:43.308
(lively, bouncy guitar and drumming)