WEBVTT

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hey everyone and welcome to yoga with

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Adriene I'm Adriene and today we have a

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yummy sleepy time yoga for you this is a

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bedtime sequence that is sure to help

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you get a lovely night's rest and also

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just let go of the day and transition

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into the evening so put on something

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comfortable

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get your comfies out and let's get

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started

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all right my friends so we're going to

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begin in a nice comfortable seat this

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can be a cross-legged position

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this can be one foot in front of the

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other like I have here can sit up on a

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pillow a blanket a blog to find a nice

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comfortable place where you can sit up

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tall we're going to take the palms face

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down wherever feels good then close your

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eyes and relax your shoulders begin to

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notice your breath we're going to take a

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couple of neck rolls here but nice and

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slow so begin to draw big circles with

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the nose

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so they might start really big

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again moving from the tip of the nose

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here just settling into the moment

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allowing the lower body to grow heavy

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and the heart to keep a little lift

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notice any crunching any noise going on

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in the head the neck the shoulder

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connection and then reverse your circle

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move in the opposite direction keep the

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shoulders relaxed here and enjoy this

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beautiful time that you have carved out

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for yourself maybe you feel like oh I

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don't even have the time but relish in

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this awesome bedtime practice knowing

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you will benefit from it connecting the

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brain the body mind intelligence on the

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body intelligence winding down for the

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day reverse or circle one more time if

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you find any caches here you might rock

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back and forth they're just finding a

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little movement here that feels good you

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might feel a little weird doing it but

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if you just close your eyes and

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surrender find what feels good and then

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one last breath here find what feels

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good letting go of the stress and the

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tension that perhaps is built up over

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the course of the day and then we'll

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bring the head back to Center draw the

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palms together at the heart

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take a deep breath in on the exhale bow

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your head to your hands to your heart

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now actively draw the shoulder blades

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together here breathe into the back of

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the neck close your eyes feel the

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sensations of the palms kissing together

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at the heart and prayer one more breath

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here you might imagine a little trapdoor

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opening out through the crown of the

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head and again any stress you've been

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carrying any tension any worry any

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burden of the day or even anything in

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anticipation of the future of tomorrow

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just go

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let it spill out trickle out telling the

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mind the body the heart that we are

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winding down for the day preparing for

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much-needed rest

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balancing the equilibrium finding peace

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from within big breath in big breath out

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release the fingertips down to the legs

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nice and slowly roll up through the head

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the neck awesome so we're going to draw

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the left heel in towards the center and

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extend the right leg out long point and

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flex through the right for the extended

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leg so moving really soft here today

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point flex point flex and then when

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you're ready we're going to reach the

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arms just nice and soft and slow all the

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way up take a nice big stretch here

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lengthening UNCHR humble enough on all

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four sides of the torso so the side body

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the front body the back body lifts and

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then exhale softly release begin to turn

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towards your right foot and find a place

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where you can bow the head so it might

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be a kind of classic genre this is Cho

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nazar sawsan head to knee pose jianu

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Circe awesome

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or you might keep it nice and chill just

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kind of resting here maybe reaching to

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the outer edge of your right shin your

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body's going to tell you what feels

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awesome so if it's lower back body

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you're here mmm it's the leg if you need

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a little twist everyone see if you can

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keep the right foot bright so even

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though we're working softly and

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mindfully so you can keep a little

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energy in that right foot and come to a

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place that feels good and allow the

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eyelids just soften or close make your

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inhale long exhale even longer

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listen to the sound of your breath here

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and slowly release wherever you are

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tuck the chin into the chest roll up

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through the spine so much love here as

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we roll up through the spine inhale lift

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the chin the chest and then on an exhale

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this little counter pose we're going to

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take the left palm behind or left

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fingertips and inhale sweep the right

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arm all the way up and overhead this

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time point your right toes breathe in

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here don't really worry about the

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perfect shape but your body will tell

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you ah yes opening so we just folded and

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now we're going to open inhale in and

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exhale back to Center

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great draw the right heel in left leg

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out take a second to get set up here and

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then when you're ready inhale reach for

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the sky nice and slow experiencing the

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body stretching slowing everything down

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inhale lift through all four sides of

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the torso and exhale bringing it down so

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each side is different here you might

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come to the outer edge of the left shin

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you might come to head to knee pose

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maybe interlacing around the foot or

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holding on to your pant leg

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finding the breath again here softening

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through the forehead closing the eyes or

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finding a soft gaze allowing again the

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day thus far to melt away in the

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anticipation of tomorrow to hold being

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present with your body in your breath

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this is an act of self-love here and

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super great for the body one more breath

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here wherever you are enjoy and then

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slowly release tuck the chin into the

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chest

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stacking head over heart heart over

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pelvis beautiful and then releasing the

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right palm back pointing through the

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left toes and inhale reach left

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fingertips up high big breath in big

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breath out brings you back to Center

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awesome work soles the feet come

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together here so take a second to give

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yourself a little foot massage thumbs

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coming to the ankles or the arches the

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heels

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and the base of the foot the toes keep

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breathing here the more you practice

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this video you can freestyle here

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finding extension through the foot maybe

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even lifting both legs but if this is

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your first time just keep it to a nice

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soft gentle massage maybe you start to

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bring oils into the mix little lavender

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oil and the sweets hmm and then we'll

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interlace the fingertips bring them to

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the toes and draw the tops of the thighs

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down as you inhale lift the heart

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as you exhale drop the chin to the chest

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close your eyes breathe here grounding

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down through the tops of the thighs

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inhale in lift your chin exhale swing

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the fingertips around so fingertips are

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going to come behind you now I'm going

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to keep the soles of the feet where they

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are as we walk ourself back this time to

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the elbows keep the legs as they are and

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bodycon awesome inhaling open a chest

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breathe breathe breathe exhale continue

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the journey down all the way to the back

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oh yeah now we're talking

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shoulder blades shimmy underneath the

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heart space here so crawl the shoulder

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blades underneath you hands come to the

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belly and the legs grow heavy if you're

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feeling any pressure at all on the lower

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back Mallove's lift the tail draw it

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down towards your heels and then release

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back into this restorative posture so

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this would be a great time to maybe pull

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a blanket or pillow I'll choose you

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underneath the head or the neck oh yeah

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and then actually want to keep the hands

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on the belly because it's like for us to

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breathe into the belly here so once you

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get situated close your eyes and just

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with the sound of my voice here we're

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going to inhale in big fill the belly

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with air so the hands are going to rise

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and then as you exhale they fall nice

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and slow with control inhale belly Rises

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just like a big way

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maybe there's a small pausing at the top

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and then exhale the wave crashes and

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falls with control and float down keep

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this going on your own for just a couple

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more breaths inhaling belly rises

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exhaling falling down

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relax the jaw here surrender

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noticing sensations in the lower body

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the shoulder joints the neck

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and slowly gracefully side your

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fingertips all the way to the outer

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edges of the legs you do not have to

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look at the video here we're going to

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slowly close the legs one at a time

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bringing the knees in then I'm going to

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lift the knees give myself a big hug

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lower back should feel awesome here Rock

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a little side to side keep the eyes

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closed and the breath still going maybe

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draw a couple circles here with the

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knees then I'll slowly release the soles

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of the feet back to the mat I'm going to

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allow the knees to melt over towards the

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left allow your hands to rest gently on

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the ribcage of the belly here and what

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I'm going to do is just kind of shimmy

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my shoulders down so that my right knee

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can really reach towards the bottom left

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corner of my mat inhale in deeply exhale

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release and chill if you want a little

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more stretch you might cross the left

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ankle gently over the top of the right

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breathe deep here sink into the earth

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hmmm inhale lots of love in

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exhale release take it to the other side

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so great after a long day hard day's

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work lodging the booty as you rock over

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to the right and then the same thing

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here drawing the left knee down resting

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the weight of the body completely and

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fully into the earth cross the right

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ankle over the left side if you'd like

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and breathe hopefully you're starting to

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feel relaxed soften the tone in the base

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of the mouth

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begin to like

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great slowly rock back to centre

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two options here if you're really sleepy

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and you feel awesome move into shavasana

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otherwise you can take a bridge pose

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planting the palms and keeping it nice

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and soft and fluid as you inhale lift

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the hips up sloshing through the spine

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opening up through the palms and exhale

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folding it down so shavasana bridge pose

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or another option just cuz I want to

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take care of all my brothers and sisters

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out there all different levels is to

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crawl the shoulder blades under and come

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into a little shoulder stand or a plow

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so I like to do this this is really nice

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I'm not pushing nice and soft to the

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feet hands come to the lower back body

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knees come to shield the eyes or even

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the ears and I just take a breath or two

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here so wherever you are breathe be

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present with your breath if you're in

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the plow use a slow and controlled

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movement to release so resist a

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slingshot effect if you're up in bridge

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same thing nice and slow controlled

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movement brings you back down everybody

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extend the legs out long now if you were

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in the shoulder stand take a second here

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to walk the palms underneath the bum

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actually everyone can try this if you

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like and will draw the shoulders

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underneath and just take a quick moment

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here in the fish pose so this is the

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counter pose to your plow or shoulder

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stand big breath in and then exhale

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release release everything choose to let

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go

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inhale lots of love in as you get

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comfortable here exhale lots of about

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inhale lots of love in exhale lots of

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love out and slowly sending the arms out

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at your sides heels in line with the hip

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points now be a great time to cover up

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with a blankie crawling the shoulder

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blades underneath the heart space one

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last time find a place where you can

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rest allow the breath to return back to

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its natural rhythm and connect to a

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sensation of peace peace within

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I hope you rest well tonight namaste

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you