WEBVTT

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- Hi everyone,
welcome to Yoga With Adriene.

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I'm Adriene.

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Today we have an awesome
throat chakra yoga for you.

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So this is a big request.

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If you want to be
nerdy like me, you can wear

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a little blue for
your practice today.

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If not, don't worry about it,

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hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty my sweet friends,

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let's begin in a
nice comfortable seat.

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Come on down to the ground.

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And when you're ready,
sit up nice and tall.

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Relax your shoulders down.

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And bring your hands
together at your heart.

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Take a second here
to just get settled in.

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The hardest part is over,
you selected the video.

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You carved out
this time for yourself.

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Trust, trust the process.

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Trust that this
time is valuable.

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Let's begin by
tucking the chin slightly,

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feeling this lengthening
through the back of the neck.

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And then gently
lift your heart space,

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your heart chakra, your
heart center to your thumbs.

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So it's ever
so slight, it's subtle.

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But there's a
little bit of a connection

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already brewing heart between
the heart and the throat.

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And if you're
like, "Ooh I don't know

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"if I should've done
this video, this is weird,"

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Just see what you
can get out of it.

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You don't have
to get everything.

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Everything
doesn't have to resonate.

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Just experiment.

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Use this time to stretch to
breathe and to recenter, right?

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Working to find

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an equilibrium,
a feeling of balance

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energetically.

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Now close your eyes
if you haven't already.

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Trust me, trust yourself.

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Trust this practice, this video.

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And hang with me now here.

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As you're willing.

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Heart lifted.

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Head in a reverent bow.

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Soften your jaw.

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And start to
gently deepen your breath.

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Just observe what happens.

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Notice if it's
hard to breathe full

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depth of breath here today.

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Notice if it feels good.

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Let one breath
cycle bleed into the next

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so just take once
cycle of breath at a time,

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not really
trying to force anything

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or do anything, just
allowing the story to unfold.

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And then if you like, you
can repeat this affirmation

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quietly to yourself.

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I speak my truth,

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openly and freely.

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I speak my truth,
openly and freely.

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Take a deep breath in.

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A long breath out.

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Interlace the fingertips,
lift the chin.

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Open your eyes.

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Bring the knuckles right
underneath the chin here.

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Sit up nice and tall.

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On an inhale, we're
gonna take the elbows out,

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left to right.

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Continue this
journey up by slowly

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pressing the knuckles
up to the chin and looking

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up towards the sky.

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As sending your
gaze all the way up,

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and not necessarily up to
crunch the back of the neck

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but just up.

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Good, exhale.

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Round it through,
elbows come together.

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Navel comes back
towards the spine.

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And we look down
towards the ground.

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Again, inhale.

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Lifting up, long puppy belly.

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Think Cobra, or
Upward Facing Dog here.

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Elbows spread left to right,
we look up.

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And exhale, chin to chest,
elbows come together.

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We round through the spine.

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Keep it soft and
easy here this time.

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Inhale, elbows wide,
breathe deep.

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Exhale chin to chest.

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Good.

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Inhale to come
all the way back up.

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Fingertips are
gonna come to our sides.

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Inhale to look up.

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Exhale, right fingertips
are gonna reach up and over,

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nice, gentle side body stretch.

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Come back through center.

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Good, inhale to look up.

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Exhale, side body stretch,
nice and gentle.

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Checking in.

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Beautiful, come back to center.

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Inhale palms come together,
Anjali Mudra at the heart.

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Exhale to relax
the shoulders down.

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Beautiful.

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From here, I'm gonna
slowly tilt the left ear

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over the left shoulder.

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Place your left
hand on your heart space.

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Right fingertips
come to the earth.

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Breathe deep here, maybe walking
the right fingertips back.

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Oop, tickling Benji's paw.

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Feel that stretch
in the side neck,

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that lengthening
through the crown.

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Notice how that's connected
to the shoulder and the scaps.

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Keep the heart lifted
towards your left palm.

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And then slowly begin to
float the right fingertips up.

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Press your palm
into an imaginary surface

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and breathe deep.

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Spread the fingers.

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One more breathe, inhale.

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And exhale,
and then slowly bring

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everything back to center.

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Palms come together in prayer.

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Big breath in.

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Relax the shoulders
as you breathe out.

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Good.

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Right ear over right shoulder.

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Right palm to the heart space.

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And left fingertips
to the earth.

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Pause here, just check in.

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Close your eyes.

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Playing with the
subtle body here today.

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So there is some
gross big movements, right?

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But see if you can find
that subtle body connection

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as you breathe deep.

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And when you're ready,
draw the shoulder blades

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together here, start to
lift the left fingertips up.

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Press your left palm
into an imaginary surface

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and notice, pay attention
to the sensation here.

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Finding of course,
soft easing movement,

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as you're ready, as feels good.

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Staying really
present with your experience,

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whatever it may be.

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Create more awareness.

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Cool, take a deep breath in.

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Exhale, release.

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And slowly bring
everything back to center,

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palms together at the heart.

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Inhale in, check it out.

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Exhale out through the mouth,
cleansing breath.

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Inhale in through the nose.

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Come on now, don't be shy.
Exhale out the the mouth.

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Let something go.

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And one more as if you
were fogging up a window

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as you breathe out.
Inhale.

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Exhale.

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Good, from here we're
gonna come on to our knees.

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If coming on to the knees

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is not suitable for you,
you can modify

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or you can use a little blanky

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by bringing it
underneath the knees.

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I think the
modification for this

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is to just stay
in cross-legged seat.

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But you can explore.

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Wow, I hope my
mic picked that up

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'cause Benji was doing
like a throat chakra. (huffs)

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cleansing breath.

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He's so in tune.

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Okay.

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So from the knees, we're gonna
inhale in, lift the chest. 

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Exhale, slowly slide
your hips over to

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your left side so your
toes are towards each other

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or together on your right.

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Fingertips are gonna
come down at your side.

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Inhale, lift the left
arm all the way up to start.

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Reach reach
reach towards the sky.

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Feel that lengthening
from your left waist line.

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And then take it
all the way over.

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Tuck the chin slightly.

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Lengthen through
the back of the neck.

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Feel that long deep
stretch in the left side body.

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Inhale to look up
towards your left fingertips.

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Opening up through the throat.

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And then exhale to
slowly bring everything back.

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Come to center and
take it to the other side.

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First, we reach straight up,
right arm all the way up.

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Think about reaching
up from your left,

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right waistline from
your right waist band.

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So up first, inhale.

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Exhale, hug the ribs in.

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Find your tilt.

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Pull the right thumb back.

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Breathe deep here.

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Feel that stretch as you
breathe in, that expansion.

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Hug the low ribs
in as you breathe out.

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Last moment here, inhale
carve a line with the nose

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to look up towards
your right fingertips,

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opening up through the throat.

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And then exhale to
release everything,

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bring it back through center.

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Awesome.

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Interlace the fingertips now.

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Palms face up.

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Then loop the shoulders,
sit up nice and tall.

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Bring the thumbs together.
Little Mudra here.

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So you're creating a
little hammock with your hands,

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with your palms.

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And then
thumbprints come to kiss.

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Close your eyes.

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Make a wish.
Just kidding.

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Close your eyes.

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And again, you can
repeat the mantra,

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the affirmation quietly.

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This time maybe
adding in I choose.

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I choose to speak my truth,

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openly and freely.

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Quietly repeat to yourself,
or whisper to yourself.

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I choose to speak my truth,

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openly and freely.

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Sweet. Drop the
chin to the chest.

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Release the Mudra,
open your eyes.

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Rock and roll.

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No let's come
forward to all fours.

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Take your time.

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Tabletop Position.

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Inhale, drop the belly,
open the chest.

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Open your heart forward.
Open the throat.

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Exhale with your breath,
round through chin to chest.

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Contract navel to spine,
chin to heart center.

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Inhale, open the heart.

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Open the throat,
look forward breathe in.

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Exhale, press into your
foundation, chin to chest.

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Find that lock.

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One more with the sound
of your breath, go for it.

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Good, then on your next inhale,
come back to neutral spine.

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Drop those elbows
exactly where the hands were.

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Try to keep your
forearms parallel.

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So your elbows are gonna wanna

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come out here most
likely with tight shoulders,

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so keep the elbows right
underneath the shoulders.

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Keep the forearms parallel.

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Pet your puppy dog,
or your pet if you have one.

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Aww.

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Then reestablish
your foundation, (laughs)

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bring your gaze back
down after looking at Benji.

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And let's walk it back.

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Keep the forearms planted.

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Pin the elbows down.

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Spread the fingertips evenly.

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Slowly release the heart,

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the throat, the forehead
towards the earth.

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Big heart opener here.

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Opening up
through the shoulders.

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It's gonna be a little sticky.

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But keep your elbows planted
in line with your shoulders.

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Then send the tailbone up.

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Create a little
slide with the spine.

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Let the low ribs hang down.

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Anahatasana,
Heart to Earth pose.

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You can ticktock the
hips a little left to right.

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Try to keep your
fingertips firmly connected,

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planted to the earth
so lots of awareness

00:12:38.333 --> 00:12:39.750
in your foundation here.

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Pressing the tops of the feet,
carve a line with the nose.

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Slide on into home.

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Sphinx Pose, tuck the
chin first to start here.

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Press into your pubic bone.

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Then inhale, slowly
carve a line with the nose

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to look forward.

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Inhale in here.

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Exhale.

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Again inhale in
through the nose.

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And this time as you
exhale out through the mouth

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with sound,
press into your elbows.

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Grow a little taller.

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And one more.
You got this.

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Notice what's happening
in the abdominal walls

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as you breathe out with sound.

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Inhale.

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Exhale, reestablish that
connection through the elbows.

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Grow taller.

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Good, send your gaze
past your right shoulder.

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Come to your center,

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send your gaze
past your left shoulder.

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What's up?

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And then slowly back to center.

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Tuck the chin.

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Find that chin lock, broaden
through the back of the neck.

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Curl the toes under, inhale in.

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Exhale, lift the hips, reach
the heels back, Forearm Plank.

00:13:49.000 --> 00:13:52.000
Tuck the chin,
press into the palms,

00:13:52.000 --> 00:13:54.166
fingerprints firmly planted.

00:13:54.166 --> 00:13:56.708
Find that hollow body here.

00:13:56.708 --> 00:13:59.000
Imagine your
placing the little teacup

00:13:59.000 --> 00:13:59.917
on the back of the neck.

00:13:59.917 --> 00:14:04.250
So there's a straight line
from the throat to the crown.

00:14:04.250 --> 00:14:07.625
Three, two, on the one,
slowly lower the knees.

00:14:07.625 --> 00:14:10.959
Go back through that Puppy
Posture, walk the knees back.

00:14:12.166 --> 00:14:14.500
So you can stay here today,
Puppy Posture

00:14:14.500 --> 00:14:18.041
or inhale in,
exhale, hug the low ribs in.

00:14:18.041 --> 00:14:20.250
Lift one elbow then the other.

00:14:20.250 --> 00:14:23.667
Curl the toes under and send
your hips up high and back,

00:14:23.667 --> 00:14:25.500
Downward Facing Dog.

00:14:27.291 --> 00:14:30.083
To start here, you can
find a little movement.

00:14:30.083 --> 00:14:32.583
Make sure the base
is nice and wide here.

00:14:32.583 --> 00:14:34.417
So walk your hands out.

00:14:34.417 --> 00:14:35.750
Spread the fingers evenly.

00:14:35.750 --> 00:14:38.000
Index fingers
are pointing forward.

00:14:39.834 --> 00:14:42.375
Great, biceps by the ears.

00:14:42.375 --> 00:14:44.000
And after you've
take a couple of moments

00:14:44.000 --> 00:14:47.166
to find some soft easy
movement, find stillness here.

00:14:52.875 --> 00:14:54.959
Return to the
sound of your breath.

00:14:56.375 --> 00:14:57.542
Inhale in.

00:14:59.041 --> 00:15:00.208
Exhale out.

00:15:01.500 --> 00:15:03.375
Inhale in again.

00:15:03.375 --> 00:15:06.458
Exhale, slowly come
back down to the knees.

00:15:07.208 --> 00:15:08.834
Walk the knees back.

00:15:09.500 --> 00:15:11.125
Bring them together.

00:15:11.125 --> 00:15:13.458
Slow and steady,
come to the belly.

00:15:14.333 --> 00:15:15.750
Zip the legs up tight.

00:15:15.750 --> 00:15:18.417
Interlace the
fingertips behind your tail,

00:15:18.417 --> 00:15:21.333
tuck the chin as you draw
the shoulder blades together.

00:15:22.291 --> 00:15:25.625
Inhale in. Exhale,
press into your foundation

00:15:25.625 --> 00:15:27.500
to slowly send
your gaze forward.

00:15:27.500 --> 00:15:29.250
No need to crunch here.

00:15:31.000 --> 00:15:31.792
Great.

00:15:31.792 --> 00:15:34.000
Reestablish connection
through the pubic bone,

00:15:34.000 --> 00:15:35.750
tops of the feet, inhale in.

00:15:35.750 --> 00:15:38.000
Exhale, maybe
lift a little higher.

00:15:40.458 --> 00:15:41.542
Inhale in.

00:15:42.375 --> 00:15:46.250
Exhale slowly release, hands
come underneath the shoulders.

00:15:46.250 --> 00:15:48.000
We're gonna curl the toes under.

00:15:48.000 --> 00:15:50.000
Press up to all fours or Plank.

00:15:50.000 --> 00:15:51.500
Yogi's choice.

00:15:51.500 --> 00:15:53.500
Deep breath in here.

00:15:53.500 --> 00:15:55.542
Long breath out.

00:15:55.542 --> 00:15:57.667
Slowly lower to the knees.

00:15:57.667 --> 00:16:01.375
Tuck the chin into the chest,
just like Cat Pose.

00:16:01.375 --> 00:16:02.792
Press into the tops of the feet

00:16:02.792 --> 00:16:04.000
(clears throat) excuse me.

00:16:04.000 --> 00:16:05.834
And slowly roll it up.

00:16:07.250 --> 00:16:09.792
Great, hands come
to the waistline here.

00:16:09.792 --> 00:16:12.166
Head over heart,
heart over pelvis.

00:16:12.166 --> 00:16:13.458
Inhale in.

00:16:13.458 --> 00:16:15.708
Exhale, press into
the tops of the feet.

00:16:15.708 --> 00:16:17.625
Send your tailbone
down towards the ground,

00:16:17.625 --> 00:16:19.000
lean back just a bit.

00:16:19.000 --> 00:16:21.875
Start to open your heart
space up towards the sky.

00:16:21.875 --> 00:16:23.583
Hug the elbows
into the side body.

00:16:23.583 --> 00:16:26.417
Draw the shoulder
blades together.

00:16:26.417 --> 00:16:29.625
Little Camel variation,
nothing crazy.

00:16:29.625 --> 00:16:33.000
If you wanna do Camel,
it's in your body, you can.

00:16:33.000 --> 00:16:36.708
But, perhaps you're not
that warmed up for Camel,

00:16:36.708 --> 00:16:39.333
in my opinion,
so just keep it chill.

00:16:39.333 --> 00:16:40.458
Great.

00:16:40.458 --> 00:16:43.000
Lift the heart, lift the chin.

00:16:43.000 --> 00:16:45.500
Crown of the head is
lengthening, not collapsing.

00:16:46.500 --> 00:16:47.333
Awesome work.

00:16:47.333 --> 00:16:51.458
Slowly bring it back by
connect to your core to center.

00:16:51.458 --> 00:16:53.667
And then slowly we'll
sit back onto the heels.

00:16:53.667 --> 00:16:55.834
Just find an
upright spine here to start.

00:16:55.834 --> 00:16:57.875
Head over heart,
heart over pelvis.

00:16:57.875 --> 00:17:00.875
And lining from
the root to the crown.

00:17:03.166 --> 00:17:04.208
Excellent.

00:17:04.208 --> 00:17:05.875
From here, we're
gonna use the hands.

00:17:05.875 --> 00:17:06.875
You're gonna
come onto the hands.

00:17:06.875 --> 00:17:09.708
Bring the two big toes together.
Knees nice and wide.

00:17:09.708 --> 00:17:12.834
Dial the hands,
excuse me, the left fingers

00:17:12.834 --> 00:17:15.375
around and back
towards your body.

00:17:15.375 --> 00:17:18.875
Right fingers around
and back towards your body.

00:17:18.875 --> 00:17:21.500
Walk the hands back
as you feel comfortable.

00:17:22.959 --> 00:17:24.000
Lion's Breath.

00:17:24.917 --> 00:17:27.875
Inhale in through the nose.

00:17:27.875 --> 00:17:31.166
Exhale, tongue out gaze you
up towards your third eye.

00:17:33.417 --> 00:17:36.083
Two more, you got this.
Don't be shy, inhale.

00:17:37.291 --> 00:17:39.000
Exhale, Lion's Breath.

00:17:41.458 --> 00:17:43.125
And really go for this next one.

00:17:43.125 --> 00:17:44.250
Why not?
What have you got to lose?

00:17:44.250 --> 00:17:46.083
See what happens, inhale.

00:17:47.333 --> 00:17:48.333
Exhale.

00:17:50.917 --> 00:17:52.792
Good, gently come forward.

00:17:52.792 --> 00:17:55.834
Release the hands,
bring them all the way forward.

00:17:55.834 --> 00:17:57.708
Extended Child's Pose.

00:17:57.708 --> 00:17:59.083
Forehead comes to the earth.

00:18:00.750 --> 00:18:02.750
Rest your sweet heart,
close your eyes,

00:18:02.750 --> 00:18:05.000
soften your jaw,
part the lips.

00:18:07.000 --> 00:18:11.000
We'll take five final
relaxing breaths here.

00:18:13.291 --> 00:18:15.083
Pay attention to
that moment between

00:18:15.083 --> 00:18:17.458
the inhale and the exhale.

00:18:17.458 --> 00:18:19.375
Imagine you're
coming in to your own

00:18:19.375 --> 00:18:21.083
private little love cave here

00:18:22.291 --> 00:18:26.000
to soothe any aches,

00:18:27.250 --> 00:18:29.625
to calm any anxiety,

00:18:30.875 --> 00:18:33.500
and to welcome
your energetic body,

00:18:33.500 --> 00:18:36.458
your energetic
channels to clear.

00:18:38.542 --> 00:18:41.917
So that you can feel good,
because when you feel good,

00:18:44.500 --> 00:18:45.959
you attract 

00:18:47.333 --> 00:18:50.500
all that you need
and you equip yourself

00:18:53.208 --> 00:18:58.166
with the tools to provide
for others, serve others.

00:19:02.208 --> 00:19:04.834
Find that
meaningful contribution

00:19:06.417 --> 00:19:09.500
to society,
whatever it is for you.

00:19:09.500 --> 00:19:11.834
Getting your
energy right is key.

00:19:13.166 --> 00:19:15.542
A couple more quiet breaths.

00:19:33.583 --> 00:19:35.208
Relax the jaw again,

00:19:36.625 --> 00:19:39.208
and slowly start to
massage the forehead.

00:19:42.542 --> 00:19:47.333
Connecting the heart to
the throat to the third eye.

00:19:50.458 --> 00:19:53.750
Then when you're ready, smile,
take a deep breath in.

00:19:55.125 --> 00:19:57.750
As you exhale,
slowly rise back up.

00:20:01.458 --> 00:20:04.417
Come to a nice
comfortable seat of your choice.

00:20:06.417 --> 00:20:09.375
And bring your fingertips to
the tops of your shoulders.

00:20:10.375 --> 00:20:12.291
Smile, sit up tall.

00:20:12.291 --> 00:20:14.458
Lift the elbows, inhale in.

00:20:14.458 --> 00:20:16.375
Exhale twist to one side.

00:20:16.375 --> 00:20:18.458
And you're just gonna
go back and forth here.

00:20:18.458 --> 00:20:20.000
Just bringing little energy

00:20:20.000 --> 00:20:22.834
stimulating through
the mid back all the way up

00:20:22.834 --> 00:20:25.667
through the throat, all
the way up to the crown.

00:20:25.667 --> 00:20:28.125
Low body's nice and heavy,
nice and grounded.

00:20:29.291 --> 00:20:30.708
Breathing deep.

00:20:31.959 --> 00:20:34.250
Back and forth.
Ooh, I can feel it.

00:20:39.875 --> 00:20:41.959
Alright and
then we'll release it

00:20:41.959 --> 00:20:45.333
by bringing the palms
to the knees or the thighs.

00:20:45.333 --> 00:20:47.542
Just take a second
to notice how you feel.

00:20:49.750 --> 00:20:51.667
If you like that, you
can do it a little bit longer

00:20:51.667 --> 00:20:52.458
after this video.

00:20:52.458 --> 00:20:54.333
It's a great way to
kinda get the juices flowing.

00:20:56.291 --> 00:20:58.000
Hmm.

00:20:58.000 --> 00:21:00.542
Alright bring
the palms together.

00:21:00.542 --> 00:21:04.208
Lift your sternum
to your thumbs,

00:21:04.208 --> 00:21:07.458
and we'll seal this deal

00:21:07.458 --> 00:21:09.542
by saying, what
are we gonna say Benji?

00:21:11.333 --> 00:21:13.000
He said, "Namaste."

00:21:14.083 --> 00:21:15.792
Thanks everyone.

00:21:17.792 --> 00:21:21.208
(upbeat music)