WEBVTT

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- Hey guys, 
welcome to Yoga with Adriene.

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I'm Adriene, and today we
have a sequence for anxiety.

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So this practice is awesome for

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when you're feeling stressed out,

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or maybe you're 
feeling a little anxious,

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maybe a little panic attacky,

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or you just need to
move from the darkness,

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into the light.

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Hop on the mat 
and let's get started.

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Alrighty, let's begin with
a nice, comfortable seat.

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Sit up nice and tall.

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And arrive here now.

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You've started 
the video, you're here,

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the hard part is over.

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Let's begin with the breath.

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Inhale.

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As you breathe in, draw the
shoulders up to the ears.

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As you breathe out,
draw the shoulders down

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away from the ears.

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Good. As you breathe in, 
squeeze and lift.

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As you breathe out, 
drop, create space.

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Couple more times.

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Inhale, find what 
feels good here.

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And exhale, create space.

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One more time.

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Inhale, squeeze to the max.

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And exhale, create space.

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Awesome, take your right ear
over your right shoulder,

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breathe, ground down
through the elbows.

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Lift it back to center,
and to the other side.

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Left ear over left shoulder.

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Draw down through the elbows.

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Great, bringing it 
back to center.

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And we're gonna come into
a little moodra here as

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we prepare for 
alternate nostril breathing.

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So this is my number one,
if you don't have time for

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the whole video, 
at least have time for

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this Pranayama technique,
which I really do think is like

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a magic elixir.

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For when I'm feeling anxious,

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if you ever feel like you are in

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kind of a panic attack
moment, or anything like that,

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or you just need to
de-stress, balance out.

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This is the 
one for you, my friends.

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So, we're gonna take the
kind of hang loose sign here,

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it's kind of like this, and
we're just gonna bring it to

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the ring finger and the thumb.

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See, bring the 
two peace fingers in.

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Or, if that's difficult
for you, you can also do

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your middle finger and your thumb.

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So, you have your thumb,
and an extra finger here.

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And we have a whole video on
alternate nostril breathing,

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so if you're new 
to this and you want to

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go ahead and 
learn the technique first,

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you can pause it and click on that.

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Open it up in another window,
and it's really lovely.

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Um, but to honor your time,

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we're just gonna hop right in so

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you can practice this regularly.

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So, thumb's gonna come
to the right nostril.

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Sit up nice and tall 
and breathe in

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through the left nostril.

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Keep the shoulders relaxed,
as you pause at the top,

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we switch, 
covering the left nostril,

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breathing out 
through the right nostril.

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Inhale in 
through the right nostril.

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Always holding, 
pausing at the top to switch.

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Exhale out 
through the left nostril.

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Inhale in.

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Alternating at the top, exhale.

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Inhale.

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And alternating 
at the top, exhale.

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Keep it going.

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Nice and easy, smooth breaths.

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Again, alternating at the top.

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After a little bit of experiment,

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you find a rhythm 
that works good for you.

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A hand moodra 
that works good for you.

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And even it out here, 
really come in.

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And gently release both hands down.

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Take a deep breath in
through both nostrils.

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And out through both nostrils.

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Slowly open the eyes.

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Amazing, and notice how you feel.

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Great.

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From here we're gonna
move on to all fours,

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but take this sense, 
whatever the breath did to you,

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maybe nothing, 
but just take one thing and

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add it on the rights, we're
staying present in the moment,

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but we're kind of allowing
ourself to change the course of

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things, right?

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Trying to let go of the stress.

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The anxiety in the body.

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That breath's so lovely
for the nervous system,

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so keep it soft and easy as
you come to all fours here,

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my sweet friends.

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Be kind to yourself.

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And we'll move 
into a little Cat-Cow.

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Should feel awesome.

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We've already 
connected the brain.

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And the breath.

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And the alternate nostril
breathing, Nadi Shodhana.

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It's a purifying breath.

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So keep nice, long
smooth deep breaths here,

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as you now begin 
to integrate the spine,

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which is also 
connected to the brain.

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So when the brain is a mess,

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it is so beneficial 
to do spinal work.

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Even something as simple
and delicious as Cat-Cow.

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Awesome, from here, 
I'm gonna curl the toes under,

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walk the palms slightly forward.

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Nice and easy, 
inhale in, on an exhale,

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lift the hips 
Downward Facing Dog.

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So connect to your strength here,

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but keep a softness.

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Press into the palms,
take care of the wrists,

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bend the knees.

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Inhale in.

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Exhale lowering back down.

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Awesome.

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Press into the tops of the feet,

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walk the wrists back
underneath the shoulders.

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Then inhale, keep the right
palm where it is here,

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and we're gonna open
the left fingertips out.

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So just go as far as you
can before you feel...

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a pinch in the back body.

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Opening, inhale.

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Exhale, left palm down,
right fingertips reach up,

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so it might not be all
the way here is what

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I'm trying to say, it might
just be here, even here,

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as you inhale.

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Open up through the chest.

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Exhale.

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Again, to the left, inhale,
press away from your yoga mat.

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Exhale, press into 
the tops of the feet.

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Inhale.

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And exhale.

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And one more time.

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Long in the neck.

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Synchronizing with the breath.

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Super awesome.

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All right.

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Walk the knees together,
take a Child's Pose here,

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go ahead and keep the
fingertips reaching out

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long those, 
stretching to the side body.

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Knees are together though,

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and we bow the forehead.

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Rest your heart.

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Slowly we're gonna walk
the palms over towards

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the right, excuse me,
left edge of your mat.

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And the right hand's 
gonna come over to

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kiss the left hand.

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So maybe they come one
on top of each other.

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Breathe into the right
shoulder, the right side body.

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Pull back gently with
the right hip crease,

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and breathe deeply.

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And now through center.

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And to the right, right palm
to the right edge of your mat.

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Left palm comes and hops
on top of the right,

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and we breathe here,
forehead grounding down,

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and reaching down.

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Stick with your breath, 
my friends,

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I know the mind is powerful,
but so is your breath.

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Come back to center.

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Inhale, lifts you up.

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Exhale, curl the toes under, 
Downward-Facing Dog.

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Okay, time for a cleanser.

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We need to inhale in 
through the nose.

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Exhale out through the mouth.

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Inhale in through the nose.

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Exhale out through the mouth.

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One more, don't be shy.

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Beauty of home practice.

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Lion's Breath.

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Great, drop the left heel,

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lift the 
right leg up high, inhale.

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Exhale, step it up 
into a nice Low Lunge.

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Prepping for Warrior 2.

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Take your time getting there.

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We'll pivot on the back foot.

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Keep the front knee bent.

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When you're ready, 
rise up strong.

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Find strong footing here
today, super important that

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you ground through all
four corners of the feet.

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Press into the ninth
edge of that back foot,

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and charge the left of your thigh.

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Reach the 
right fingertips, really reach.

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Left fingertips back, really reach.

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Really deep here.

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Send energy out 
in all directions.

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Left to right, 
down to the earth,

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and lift and lengthen
up through the crown.

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Big breath in here.

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Big breath out, 
draw your shoulders down.

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Pull the pinkies back.

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Great, and keep the front
knee bent here for now,

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as you reach the 
right fingertips forward.

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Up and back, Peaceful Warrior here.

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Keep the front knee bent.

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Now hug the low ribs in.

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Just a hair, sorry, had an itch,

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and then we're gonna inhale.

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Straighten leg, front leg.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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One more, inhale reach.

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Exhale, bend.

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This time, continue the
journey all the way down,

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extended side angle.

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Right fingertips to the Earth.

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Left fingertips towards the sky.

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Can also be here 
on the top of the thigh.

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Breathe deep, inhale in.

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Long exhale out.

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Inhale.

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And exhale.

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Stick with your breath.

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One more time, inhale in.

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And exhale, bringing the
left fingertips down.

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We'll pivot back to our Lunge.

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Clamp the palm, 
step it back to Plank,

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you can move 
through a Vinyasa here,

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if you like, or send it
straight to Downward Facing Dog.

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Meld your heart back.

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Send your hips up high.

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Press into the palms, especially
the index finger and thumb.

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And we'll drop the right
heel down and inhale,

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lift the left leg up.

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Exhale, step it up 
into your Lunge.

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Warrior 2.

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So take a second getting there.

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All right, it's really
about the sensation today.

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And about the journey.

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And so take your time as you arrive.

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Your strong, grounded,
beautiful Warrior 2.

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So a little work on the feet.

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Goes a long way.

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Then connect to 
the energetic body.

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Tailbone down.

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Front body lifts.

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Reach both directions.

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Up, ground down.

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Big breath in.

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So good for the body here,
full body experience.

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Energy radiating.

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Then keep the 
front knee bent, my friends,

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best you can.

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And send the left fingertips
forward, up, and back.

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As you can see, my right
hand's coming around,

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it can stay in the 
small of the back here,

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or reach around to the top
of the left hip crease.

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Keep the front knee 
bent as you inhale.

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And exhale.

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Now here we go, inhale,

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straightening 
through the front leg.

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Inhale, extend energy out
through the left fingertips.

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Exhale.

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Sink deep.

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Stay strong in your back leg.

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Inhale, extend,

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And exhale, sink deep.

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Ooh, nice, you got it.

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Inhale one last time.

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And exhale, 
continue this journey,

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meld it all the way down into

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your extended side angle.

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Lean back everyone.

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Remember, we can always be here.

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Big breaths.

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Strong connection to the earth.

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One more breath here, you got it.

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Then slowly, right fingertips
float down to meet the left.

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We come back to our Lunge.

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We plant the palms.

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Again, you can move
through a Vinyasa here,

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or you can send it straight
to Downward-Facing Dog.

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And Down Dog, back to
that cleansing breath.

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Take a big inhale, in
through the nostrils.

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And exhale out 
through the mouth.

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Great, drop the left heel,
lift the right leg up high.

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This time, come to Warrior I, 
nice and strong.

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Reach the fingertips up high,

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press into the outer
edge of the back foot.

00:15:03.618 --> 00:15:05.164
Then inhale and look up.

00:15:05.164 --> 00:15:06.961
Exhale, 
rain your fingertips down.

00:15:06.961 --> 00:15:08.796
Stay strong in your front leg.

00:15:08.796 --> 00:15:12.002
Hug energy into the
mid-line here for stability.

00:15:14.923 --> 00:15:16.120
And step back 
a little bit here, so,

00:15:16.120 --> 00:15:17.757
draw the knuckles down and away,

00:15:17.757 --> 00:15:19.882
and as you inhale in, 
find that lift in

00:15:19.882 --> 00:15:21.741
the heart extension through the crown.

00:15:21.741 --> 00:15:24.437
As you exhale, 
lift your left heel up.

00:15:24.437 --> 00:15:27.229
Stay soft and bent 
in the front knee.

00:15:27.229 --> 00:15:29.460
And we're gonna play
with a little Warrior III.

00:15:30.223 --> 00:15:33.444
So you might just come to here, 
big toe on the Earth.

00:15:33.444 --> 00:15:36.783
Keep your focus out in
front, neck nice and long.

00:15:36.783 --> 00:15:38.882
Inhale in, and exhale, 
maybe you begin to

00:15:38.882 --> 00:15:41.033
lift through the 
left inner thigh.

00:15:41.033 --> 00:15:44.791
Maybe you come to 
here right away.

00:15:44.791 --> 00:15:46.628
Or maybe again,
you're growing this,

00:15:46.628 --> 00:15:49.250
and so we keep 
big toe on the Earth.

00:15:51.208 --> 00:15:52.378
Stay connected.

00:15:52.378 --> 00:15:54.751
Ah, the mind begins to
clear, we begin to focus on

00:15:54.751 --> 00:15:56.593
the sensations of the
body as you lift through

00:15:56.593 --> 00:15:58.133
the left air and thigh.

00:15:58.133 --> 00:15:59.789
You can stay here.

00:15:59.789 --> 00:16:03.346
You can release with
control to Airplane Arms.

00:16:04.264 --> 00:16:06.642
Or maybe you take the
fingertips all the way forward.

00:16:07.970 --> 00:16:11.964
Wherever you are, full body
experience, breathe deep.

00:16:15.102 --> 00:16:18.533
And then slowly make your
way back to Warrior I.

00:16:18.533 --> 00:16:20.464
Inhale and smile.

00:16:20.464 --> 00:16:21.948
Exhale.

00:16:21.948 --> 00:16:23.789
Let it go.

00:16:23.789 --> 00:16:24.822
Back to the Lunge.

00:16:24.822 --> 00:16:27.692
Optional Vinyasa here,
take it or leave it.

00:16:27.692 --> 00:16:29.836
Into Downward Facing Dog.

00:16:32.456 --> 00:16:33.205
Beautiful.

00:16:33.205 --> 00:16:36.329
Drop the right heel, 
lift the left leg up high.

00:16:36.329 --> 00:16:38.381
Inhale.

00:16:38.381 --> 00:16:40.972
Exhale, stepping through.

00:16:40.972 --> 00:16:44.613
Find Warrior I.

00:16:44.613 --> 00:16:46.471
Take your time.

00:16:46.471 --> 00:16:49.300
Strong legs.

00:16:49.300 --> 00:16:52.609
When you're ready, 
reach the fingertips up high.

00:16:52.609 --> 00:16:56.217
Grab em down 
through the shoulders.

00:16:56.217 --> 00:16:58.390
Connect to the 
sensations in the body

00:16:58.390 --> 00:17:00.324
and today, stay present.

00:17:00.324 --> 00:17:01.702
Inhale in.

00:17:01.702 --> 00:17:04.539
Exhale, rain it down.

00:17:04.539 --> 00:17:05.647
Interlace.

00:17:05.647 --> 00:17:07.082
This time you'll 
be opposite them on top,

00:17:07.082 --> 00:17:08.780
so the one that 
feels kind of weird.

00:17:08.780 --> 00:17:10.382
And knuckles are all down and

00:17:10.382 --> 00:17:13.330
away as we open the heart.

00:17:13.330 --> 00:17:14.863
Welcome that heat.

00:17:14.863 --> 00:17:17.339
That aliveness 
that's starting to

00:17:17.339 --> 00:17:20.303
maybe glisten on your
forehead or your lip.

00:17:20.303 --> 00:17:23.029
Stay strong and grounded
to the Earth, you got this.

00:17:24.336 --> 00:17:26.725
Inhale, look up.

00:17:26.725 --> 00:17:29.561
On an exhale, 
begin to slowly stay bent in

00:17:29.561 --> 00:17:33.402
the front leg, lift on
to the right big toe.

00:17:33.402 --> 00:17:36.192
Again, maybe this 
is your pose today.

00:17:36.192 --> 00:17:37.695
Yes.

00:17:37.695 --> 00:17:39.774
Working on balance, 
stability, I'm here,

00:17:39.774 --> 00:17:42.887
I love myself, I've got this.

00:17:42.887 --> 00:17:44.576
And maybe we take 
it a step further by

00:17:44.576 --> 00:17:46.786
softening through the back knee.

00:17:46.786 --> 00:17:48.917
And beginning to lift up.

00:17:48.917 --> 00:17:51.110
Maybe even further.

00:17:51.110 --> 00:17:52.439
Maybe even further.

00:17:52.439 --> 00:17:54.043
Lifting up through
the right inner thigh,

00:17:54.043 --> 00:17:57.420
if you are lifted, finding
extension through the crown.

00:17:57.420 --> 00:17:59.214
Wherever you are, 
focus on your breath,

00:17:59.214 --> 00:18:00.968
the sensations in your body.

00:18:00.968 --> 00:18:03.080
Clear your mind of any stress.

00:18:03.080 --> 00:18:06.422
Of any anxiety, any worry.

00:18:06.422 --> 00:18:09.924
Focus on connecting to
your strength right here.

00:18:09.924 --> 00:18:12.268
Right now.

00:18:12.268 --> 00:18:14.926
So even if you fall, 
you come back.

00:18:14.926 --> 00:18:17.356
Come back to the practice,
come back to the mid-line.

00:18:17.356 --> 00:18:19.898
Maybe you release the
fingertips with control.

00:18:19.898 --> 00:18:22.156
So resist the slingshot effect.

00:18:22.156 --> 00:18:24.393
And find Airplane Arms.

00:18:26.451 --> 00:18:29.406
And maybe reach it forward.

00:18:30.902 --> 00:18:32.088
Nice, strong breaths.

00:18:32.088 --> 00:18:35.159
Everyone, wherever you
are, be there fully.

00:18:35.998 --> 00:18:38.532
With your breath.

00:18:40.619 --> 00:18:44.326
Then slowly take your
practice back to Warrior 1.

00:18:45.253 --> 00:18:47.199
Inhale, look up.

00:18:47.199 --> 00:18:50.094
Exhale, shake it off.

00:18:50.094 --> 00:18:51.560
Take it all the way back down.

00:18:51.560 --> 00:18:54.342
Last chance for a Vinyasa,
feel free to take it,

00:18:54.342 --> 00:18:57.271
or leave it.

00:18:57.271 --> 00:19:00.529
Moving through a Heart
Opener, if it feels good.

00:19:02.698 --> 00:19:04.680
And then we'll 
all make our way to

00:19:04.680 --> 00:19:08.147
Extended Child's Pose.

00:19:08.147 --> 00:19:11.529
Bring the big toes together,
meld the heart back.

00:19:13.151 --> 00:19:15.289
Bring the palms together.

00:19:15.289 --> 00:19:18.370
And then up and over the head.

00:19:18.370 --> 00:19:20.880
Gently crawl the 
elbows forward a hair.

00:19:20.880 --> 00:19:24.923
Stretch through the side
body and the shoulder.

00:19:24.923 --> 00:19:27.262
Take a deep breath in.

00:19:27.262 --> 00:19:29.740
And exhale, let everything go.

00:19:31.428 --> 00:19:34.313
Surrender here, priminal.

00:19:40.551 --> 00:19:42.739
Bring it into the back body.

00:19:42.739 --> 00:19:45.388
Close your eyes.

00:19:45.388 --> 00:19:49.089
Just take a second to
bow to the big picture.

00:19:50.689 --> 00:19:54.539
To surrender to that which
is out of your control.

00:19:57.985 --> 00:20:01.293
And to connect to 
a little sense of peace

00:20:01.293 --> 00:20:04.455
and love within.

00:20:12.510 --> 00:20:15.925
Slowly we'll drop the
fingertips back to the mat.

00:20:15.925 --> 00:20:19.590
Plant the palms in 
nice and easy rise up.

00:20:20.605 --> 00:20:22.525
Walk the knees into center.

00:20:22.525 --> 00:20:24.273
Carefully cross the ankles.

00:20:24.273 --> 00:20:26.988
And use your fingertips
to help guide yourself

00:20:26.988 --> 00:20:29.496
all the way back to a seat.

00:20:29.496 --> 00:20:31.870
And we'll extend 
the legs out long,

00:20:31.870 --> 00:20:34.614
heels in line with the hips.

00:20:34.614 --> 00:20:36.817
If you're a little bit
tight in the hips and

00:20:36.817 --> 00:20:39.250
the lower body, we can
maybe lift the hip up on

00:20:39.250 --> 00:20:42.999
a blanket or block here
if that feels good.

00:20:42.999 --> 00:20:45.546
And then we'll inhale,
reach towards the sky,

00:20:45.546 --> 00:20:48.457
ground down through
the tops of the thighs.

00:20:48.457 --> 00:20:51.056
And then exhale, 
reaching forward.

00:20:51.056 --> 00:20:53.161
So this will look a little
different for everyone,

00:20:53.161 --> 00:20:56.230
it might be here for you.

00:20:56.230 --> 00:20:58.977
Keeping the neck and
the spine nice and long.

00:21:00.309 --> 00:21:02.751
It might be here.

00:21:02.751 --> 00:21:04.739
It might be here.

00:21:04.739 --> 00:21:07.861
So find your Forward Fold.

00:21:07.861 --> 00:21:09.509
Again, very helpful 
to lift the hips up

00:21:09.509 --> 00:21:11.490
a little bit here.

00:21:11.490 --> 00:21:13.988
Eventually, you find a sense
of surrender here again,

00:21:13.988 --> 00:21:16.473
rounding through the
spine, eventually the neck,

00:21:16.473 --> 00:21:18.834
stretching nicely.

00:21:18.834 --> 00:21:21.643
Yummy here's, you bow the head.

00:21:23.484 --> 00:21:26.451
And bend the knees as
generous as you need to here,

00:21:26.451 --> 00:21:30.757
no need to kind of hit this
perfect little yoga shape today,

00:21:30.757 --> 00:21:34.499
or any day for 
that matter, but uh,

00:21:34.499 --> 00:21:38.555
find what feels good.

00:21:38.555 --> 00:21:41.143
Find the layer of breath.

00:21:55.728 --> 00:21:58.240
And then slowly we'll release.

00:21:58.240 --> 00:22:00.953
And come to lie flat on the back.

00:22:02.767 --> 00:22:06.732
When you arrive, go ahead and
hug the knees into the chest.

00:22:08.750 --> 00:22:10.870
And then release the
left foot to the ground,

00:22:10.870 --> 00:22:13.413
and the right leg up high.

00:22:13.413 --> 00:22:15.926
Cross the 
right ankle over the left.

00:22:15.926 --> 00:22:19.136
Interlace the fingertips behind
the back of the left thigh,

00:22:19.136 --> 00:22:22.397
and then bring your left foot
onto an imaginary wall here,

00:22:22.397 --> 00:22:25.143
so press up 
against the wall, flex.

00:22:25.143 --> 00:22:28.379
Now we'll begin 
to squeeze and pull.

00:22:28.379 --> 00:22:31.756
Breathing deep here in a little
reclined One-Legged Pigeon.

00:22:31.756 --> 00:22:33.820
Neck is nice and long,
so your chin is lifted,

00:22:33.820 --> 00:22:36.285
see we can 
tuck it in a little bit.

00:22:36.285 --> 00:22:38.372
Breathing deep here.

00:22:42.572 --> 00:22:44.107
Hmmmm.

00:22:45.034 --> 00:22:46.979
Great, then send 
the left leg up high,

00:22:46.979 --> 00:22:50.089
just a little hamstring
bonus here, one more breath.

00:22:51.070 --> 00:22:53.759
And then nice and easy,
with control, right?

00:22:53.759 --> 00:22:56.206
So again, 
resist the slingshot effect.

00:22:56.206 --> 00:22:59.060
With control send the left, 
uh, right leg up to

00:22:59.060 --> 00:23:00.717
meet the left.

00:23:00.717 --> 00:23:02.476
And I'm gonna reach
both fingertips towards

00:23:02.476 --> 00:23:05.065
the outer edges 
and I'm gonna pulse here.

00:23:06.606 --> 00:23:08.604
Keep the shoulders relaxed.

00:23:08.604 --> 00:23:10.210
Palms facing each other.

00:23:10.210 --> 00:23:13.046
Tailbone scooping up 
towards the sky.

00:23:14.427 --> 00:23:16.648
Oh my God, creaky old floor!

00:23:18.392 --> 00:23:20.612
Oh my God,
we have a creaky floor here.

00:23:20.612 --> 00:23:22.788
Yay, everything's in alignment.

00:23:22.788 --> 00:23:24.026
See, sometimes when you move,

00:23:24.026 --> 00:23:25.669
it just takes a while, right?

00:23:25.669 --> 00:23:28.739
Take it to the left, pulse.

00:23:30.126 --> 00:23:31.426
Creaky old floor.

00:23:31.426 --> 00:23:34.672
Let's bring all the YWA members

00:23:34.672 --> 00:23:36.125
who've been with me for a while.

00:23:36.125 --> 00:23:38.791
And to the right, here we go.

00:23:38.791 --> 00:23:40.825
Miss that creaky old floor.

00:23:40.825 --> 00:23:42.176
But we have one here.

00:23:42.176 --> 00:23:43.076
Oh my gosh.

00:23:43.076 --> 00:23:44.289
And then back to center.

00:23:44.289 --> 00:23:48.357
Five, four, 
three, two, and release.

00:23:48.357 --> 00:23:49.099
Yay.

00:23:49.099 --> 00:23:50.852
You never know when you're
gonna make new discoveries.

00:23:50.852 --> 00:23:53.228
Right foot to the
ground, left leg up high.

00:23:55.439 --> 00:23:56.613
Crossing the left,

00:23:56.613 --> 00:23:57.906
(laughs)

00:23:57.906 --> 00:24:00.369
left ankle over the right.

00:24:00.369 --> 00:24:01.716
Interlace.

00:24:01.716 --> 00:24:03.278
Who'd have thought 
a creaky floor could

00:24:03.278 --> 00:24:05.038
bring so much joy to someone.

00:24:05.038 --> 00:24:06.268
Okay.

00:24:06.268 --> 00:24:07.956
Shin parallel to the ceiling.

00:24:07.956 --> 00:24:09.795
Flex your right foot.

00:24:09.795 --> 00:24:11.215
So chances are 
you know this shape, right,

00:24:11.215 --> 00:24:13.743
but the feet just kind of
have to hang dead-like.

00:24:13.743 --> 00:24:17.377
So keep a little aliveness
here, and then squeeze.

00:24:20.683 --> 00:24:24.132
Again, tuck your chin 
into your chest.

00:24:26.564 --> 00:24:28.265
And then creaky old floor aside,

00:24:28.265 --> 00:24:30.142
I need you to 
close your eyes and

00:24:30.142 --> 00:24:33.233
I would like to invite
you to feel supported.

00:24:34.483 --> 00:24:36.333
Your spine supported here,

00:24:36.333 --> 00:24:39.653
the weight of your body 
supported by the earth.

00:24:42.164 --> 00:24:44.351
Keep breathing.

00:24:44.351 --> 00:24:46.787
Then extend that right leg up.

00:24:51.624 --> 00:24:54.462
Great, slowly unravel.

00:24:54.462 --> 00:24:56.124
Left foot joining the right,

00:24:56.124 --> 00:25:00.123
this time we interlace
fingertips behind the head.

00:25:00.123 --> 00:25:02.883
Inhale in.

00:25:02.883 --> 00:25:06.225
Exhale, lift the head,
the neck, the shoulders.

00:25:06.225 --> 00:25:08.049
Press into the heels.

00:25:08.049 --> 00:25:09.888
Inhale lower.

00:25:09.888 --> 00:25:12.166
Exhale lift.

00:25:12.166 --> 00:25:13.975
Inhale lower.

00:25:13.975 --> 00:25:14.942
Exhale lift.

00:25:14.942 --> 00:25:16.131
Keep the elbows wide.

00:25:16.131 --> 00:25:18.267
Keep it going.

00:25:20.357 --> 00:25:22.325
Inhale lower.

00:25:22.325 --> 00:25:23.980
Exhale lift.

00:25:23.980 --> 00:25:26.491
Extend the thumbs, nice
little neck hammock here.

00:25:32.534 --> 00:25:34.004
And three more.

00:25:36.007 --> 00:25:38.300
Scooping the tailbone out.

00:25:40.042 --> 00:25:42.345
And last one, you got it.

00:25:44.511 --> 00:25:45.807
And release.

00:25:45.807 --> 00:25:47.429
Supta Baddha Konasana.

00:25:47.429 --> 00:25:50.373
Ah, we lit the fire in
our belly after all.

00:25:51.414 --> 00:25:54.345
Shimmy the shoulders
underneath the heart here.

00:25:55.718 --> 00:25:58.152
Maybe give your 
little belly a pet.

00:25:58.152 --> 00:25:59.446
Ahh...

00:25:59.446 --> 00:26:01.805
Inhale, lots of love in.

00:26:01.805 --> 00:26:04.655
Exhale, close your eyes.

00:26:09.564 --> 00:26:11.943
Begin to allow your breath to

00:26:11.943 --> 00:26:14.997
return back to 
a natural rhythm here.

00:26:17.272 --> 00:26:21.082
And then when you're ready,
we'll peel the arms out wide.

00:26:22.345 --> 00:26:26.091
And slide the legs out long.

00:26:32.003 --> 00:26:33.349
Allow your body to grow heavy,

00:26:33.349 --> 00:26:36.809
even if you don't have
time for a long Halasana.

00:26:36.809 --> 00:26:41.653
Take a second here to let
the body settle and rest.

00:26:41.653 --> 00:26:44.493
To allow the nutrients of
your practice to seep in,

00:26:44.493 --> 00:26:46.283
to settle in.

00:26:52.164 --> 00:26:54.002
Then notice how you feel.

00:27:05.849 --> 00:27:08.169
Then slowly 
draw the palms together,

00:27:08.169 --> 00:27:10.336
bring them to your third eye.

00:27:12.768 --> 00:27:17.213
And we seal the 
deal by saying Namaste,

00:27:17.213 --> 00:27:18.763
which is honoring the best and

00:27:18.763 --> 00:27:21.276
most beautiful 
version of ourself.

00:27:22.905 --> 00:27:26.409
Seeing that, 
honoring that in one's self.

00:27:26.409 --> 00:27:29.442
And then also in others.

00:27:30.575 --> 00:27:33.650
Take good care, my friends.

00:27:33.650 --> 00:27:35.695
Choose the light.

00:27:35.695 --> 00:27:37.377
Let it go.

00:27:37.377 --> 00:27:38.983
Namaste.

00:27:41.624 --> 00:27:45.333
(soothing music)