WEBVTT

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- Hey, everyone!

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Welcome to Yoga with Adrian.

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I'm Adrian,

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and today we have, A
Little Goes a Long Way

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yoga practice for you.

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If you're new to yoga
this might be a great

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practice for you to delve in

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and just kind of get a foundation for

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focusing on sensation over shape,

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which is important.

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If you are a regular member
of the yoga datering community

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then chances are you've
heard me say it before,

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a little goes a long way.

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And if you've practiced
even just a little bit

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I'm sure you'll agree.

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So let's hop on the mat,

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check in with where we're at today.

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Let's get started.

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(gentle acoustic music)

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Alrighty.

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Let's begin in a nice comfortable seat.

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Depending on where you're at today

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you could even start this part

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on your couch or in a chair.

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So truly find a place

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where you can get comfortable.

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Because we're gonna start
with some pranayama.

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Some breath work,

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breath practice.

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And this can be a little tricky,

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especially if you're new to

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the practice.

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Because I think a lot of times people

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don't consider or know,

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haven't experienced the breath practice is

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as challenging sometimes
as the asana practice.

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They are part of one physical practice,

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the physical branch of yoga.

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So if it's hard for you to settle in,

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I guess I'm just saying you're not alone,

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let's give it a try.

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Because with the breath we can really

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change our game.

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So the theme of today is,

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a little goes a long way.

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And just taking, you know,

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we know this, right?

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Intrinsically, intuitively.

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Taking one deep breath

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at a certain point in your day,

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whether it's in traffic

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or when you're dealing with someone,

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or, you know.

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Can absolutely support you in that moment,

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can totally be a game changer.

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So that said,

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come into your comfy seat

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and sit up nice and tall.

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And then just allow your
energy to kind of land here

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and maybe put the hands
wherever feels good.

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So be very mindful about where
you are placing the hands,

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just as a way of spreading
a little awareness out.

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Spread awareness out to
all parts of the body,

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sit up nice and tall.

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And we're not going to do
anything in particular today,

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so nothing fancy,

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just a couple moments of
deep breathing, alright?

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So, no fancy pranayam.

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Just really conscious, full, deep breaths.

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So we'll do about 10 of them,

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but don't worry about the number count.

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Just close your eyes,

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I'll breath with you.

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Keep lifting up through
the crown of the head,

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sit up nice and tall.

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And then after about 10
or so breaths I'll que es.

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So you can kind of trust the video,

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trust me, trust yourself,
and close your eyes.

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Here we go.

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Sit up nice and tall

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and we'll begin to deepen the breath.

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(deep breathing)

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So big conscious breathe in,

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(inhaling)

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mindful reslease as you exhale out.

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(exhaling)

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And see if you can slow
your breath down a bit,

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make the inhalations a little
bit longer and smoother,

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and same for the exhalations.

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(deep breathing)

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And then notice where
your thoughts have gone,

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where the mind goes.

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And just notice that, acknowledge that,

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and then come on back
to the breath practice.

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We're breathing deep here,

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deep breathing.

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(deep breathing)

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And on your next inhale

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imagine the breath coming
in through the nose

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and travelling down.

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So the direction of the breath

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is down as you inhale,

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(inhaling)

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and then it does this kind of sweet little

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somersault and then
comes up as you exhale.

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(exhaling)

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Let's try that one more time.

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Inhale, breathing down.

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(inhaling)

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And then exhale.

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(exhaling)

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Breathe travels up and
out through the nose.

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(exhaling)

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Great.

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Bat the eyelashes open,

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loop the shoulders, and we'll let that go.

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So it doesn't mean we're gonna stop

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the conscious breathing,

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but we're gonna kind of let the movement

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and the breath become one.

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♫ When two become one ♫

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Is that Spice Girls?

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So big looping of the shoulders.

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If you are on your couch
or in your chair now

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go ahead and come on to the ground.

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Maybe you have a yoga mat,

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maybe just on to the floor.

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(exhaling)

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We'll come into a nice comfortable seat.

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So keep conscious breath going,

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whatever that means to you,

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keep coming back to your nice deep inhale,

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nice long exhale whenever you can.

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Little goes a long way there.

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Sit up nice and tall.

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We'll take the left hand,
just spread it super wide,

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rotate the left wrist.

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And then go ahead and place
it on the ground and inhale.

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Reach the right finger tips

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up and overhead.

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Side body stretch, so good.

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A little goes a long way here,

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so find a little movement.

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Whether it's gentle pulsing,

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maybe it's opening the
chest up towards the sky

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and then rounding it down to the ground,

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checking in with the shoulder.

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Find your deep breath here

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(inhaling)

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and then come back to center.

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Ooh!

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I do declare!

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And then right hand.

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Spread the palm super
wide, rotate the wrist.

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So this is great if you sit at a desk.

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Just kind of opening up
through the hands, the wrists,

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and then side body uncrumbling.

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Great for lower back pain, too.

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Rermember, it's all connected.

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Find movement that feels good here.

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See if you can keep up
with the conscious breath.

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(deep breathing)

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Great.

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Then come back to center
and send your legs out long.

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Hm, I'm a little sore.

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Firming down through
the tops of the thighs,

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nothing fancy here.

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Reach the fingertips up as you breath in

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and then forward fold as you breath out.

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So even if you only land here

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you're great.

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Way to be where you're at today.

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You need to breath into the back body,

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stretch, stretch, stretch.

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Okay, so don't feel like you need to

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push it to any certain shape here,

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focus on the sensation over the shape.

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So find your version of this here

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and then connect to your breath.

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So this is also a good standing.

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If this is too tricky

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you can do a standing forward fold

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instead of a seated forward fold.

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And that one you can do anytime, anywhere.

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Just be careful when
you do it in the shower

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so you don't slip.

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(deep breathing)

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Wherever you are with your
singiter standing here,

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forward to fold.

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Allow the weight of the head
to relax and release down.

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This is an awesome pose

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to check in with daily.

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Not just for the muscles of the body,

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but for the nervous system,

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for the mental aspect to your practice.

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Then connect to your sitting
bones if you're seated.

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If you're standing connect to the soles

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of your feet, all four corners.

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And everyone tuck the chin into the chest

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and roll it up.

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Great.

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Just in case you took
me up on the standing,

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come on back down to seated.

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And just nice and easy we're going to take

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the right foot into the left palm.

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So start here.

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Be super mindful here,

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especially in these little yoga breaks,

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you can never be too mindful

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'cause it's always in
those unthoughtful moments

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that you end up kind
of tweaking something,

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or anything, if ever.

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So it's usually not in
the actual yoga practice,

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at least with my community of friends,

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where people get injured,

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it's always kind of in
the moments in between,

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so stay present.

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And we're gonna come to a little

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rocking of the cradle.

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(laughing)

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Of the leg and the foot.

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Okay, sorry.

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Right hand comes to the
outer edge of the right knee.

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And this will be a little
different for everyone.

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If you're like, "I can't grab my foot",

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no worries.

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Just grab your calf here.

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And so what, again, we're focusing on

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is the sensation over the shape.

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So unfortunately, I mean I
don't want to be negative,

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but unfortunately we
see a lot of instructors

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just kind of slamming into the shape

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'cause it's in their body

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and then it's hard to decipher

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what it is for us.

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So it could be this for you,

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it may not be this.

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Okay, on the same token,

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if you need a deeper
stretch go ahead and bring

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that right foot right into
the crease of the elbow,

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the left arm, and you can come here.

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So we're here,

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or we're here,

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or we're here.

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(laughing)

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And we're imagining the ball and socket

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joint here on the right in the right hip

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and we're breathing

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and we're doing our best
to it up nice and tall.

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So all of these things are great things

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we can do as a sequence

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or great things that we can do

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on their own.

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For instance, this is a great thing to do.

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All of these things actually,

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so far are really great to do while

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you're watching T.V.

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So after this video,

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if you're watching this
on your big screen,

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you can pop on an
episode of your favorite.

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See, if I had a T.V. show I could

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send you to my T.V. show right now.

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Just kidding.

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Girlsy!

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We're working on a T.V. show,

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that'd be fun.

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But I want all the community to be in it.

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Travel around and visit the community.

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Uh, yes.

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Take your right foot, cross
it over, nice twist here.

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We're gonna hug the right knee

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with the left elbow,

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roll up through the spine,

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swim the right fingertips behind,

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and boom.

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Find what feels good here,

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maybe point and flex
through the extended leg.

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So I wanted to mention,

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it can be this twist or
it could be any twist.

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A little goes a long way with the twist.

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Recline twist.

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You always want to find
that deep breath in a twist

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to get the full benefits.

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(deep breathing)

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And then we'll release and

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switch on the other side.

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Switch to the other side.

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Bend the left knee,

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rock the cradle.

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So it's a practice, you know?

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Yoga asana, we're taught shapes,

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and that's the physical practice.

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So take it upon yourself

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with your home practice,

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and I think that's what cool
about Yoga with Adrian, too.

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'Cause this will just help you

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when you go to your public class

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to focus on sensation over shape.

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And then you'll want to
come back to your mat,

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you're gonna want to take these
little yoga breaks everyday.

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(deep breathing)

00:12:15.836 --> 00:12:17.204
And then you stop comparing yourself

00:12:17.204 --> 00:12:18.087
to other people, too.

00:12:18.087 --> 00:12:19.854
At least I have, or I try.

00:12:19.854 --> 00:12:22.109
Because I'm like, "You know, yeah."

00:12:22.109 --> 00:12:23.013
When you really focus on what

00:12:23.013 --> 00:12:25.146
feels good for you

00:12:25.146 --> 00:12:26.608
it kind of doesn't really matter

00:12:26.609 --> 00:12:28.519
what other people are doing.

00:12:28.519 --> 00:12:31.288
I mean, you can be
inspired by someone, but.

00:12:33.497 --> 00:12:37.111
This video turned into
yoga lecture by Adrian.

00:12:37.111 --> 00:12:39.325
Haha, okay.

00:12:39.325 --> 00:12:41.082
(deep breathing)

00:12:41.082 --> 00:12:43.714
So after you've moved
around a little bit here

00:12:43.714 --> 00:12:45.966
go ahead and cross it
over into your twist.

00:12:45.966 --> 00:12:48.735
(deep breathing)

00:12:51.208 --> 00:12:52.732
Notice if you're kind
of leaning back here,

00:12:52.732 --> 00:12:55.497
notice if you've lost
connection between your feet.

00:12:56.688 --> 00:12:58.569
Reconnect.

00:13:11.019 --> 00:13:12.420
Great.

00:13:12.420 --> 00:13:14.543
And then we release.

00:13:14.543 --> 00:13:16.801
Cross the ankles, come to all fours.

00:13:16.801 --> 00:13:19.503
We have two more things to do.

00:13:19.503 --> 00:13:20.580
So you know your cat-cows,

00:13:20.580 --> 00:13:21.737
we're not gonna do that
one because I feel like

00:13:21.737 --> 00:13:23.607
everyone really knows that anyway,

00:13:23.607 --> 00:13:25.963
and you can insert that
here as a freestyle.

00:13:25.963 --> 00:13:27.650
We're gonna bring the knees super wide,

00:13:27.650 --> 00:13:28.625
big toes that touch.

00:13:28.625 --> 00:13:29.914
If you come to my public classes,

00:13:29.914 --> 00:13:34.531
I rarely do not do this next little ditty

00:13:34.531 --> 00:13:38.930
because I feel like we're
constantly here with the head,

00:13:38.931 --> 00:13:42.261
neck forward here, here all the time.

00:13:42.261 --> 00:13:45.478
So this is a great little

00:13:45.479 --> 00:13:47.917
neck and upper back body hygiene.

00:13:47.917 --> 00:13:48.730
Here we go.

00:13:48.730 --> 00:13:50.782
Inhale, reach the right
fingertips forward,

00:13:50.782 --> 00:13:53.281
find that length, that
stretch in the right side body

00:13:53.281 --> 00:13:55.800
and then try to maintain that
as you thread the needle.

00:13:55.800 --> 00:13:58.646
So, right fingertips in and underneath

00:13:58.647 --> 00:14:00.069
the bridge of the left arm.

00:14:00.069 --> 00:14:02.060
And we come to rest on the right ear,

00:14:02.060 --> 00:14:03.584
outer edge of the right shoulder.

00:14:03.584 --> 00:14:05.169
Keep a connection with your big toes.

00:14:05.169 --> 00:14:06.510
And the knees are wide so that we can

00:14:06.510 --> 00:14:09.672
find this awesome rock in the pelvis here.

00:14:09.672 --> 00:14:12.459
And then breath into the upper back body

00:14:12.459 --> 00:14:14.492
and stay connected through your hands.

00:14:14.492 --> 00:14:16.036
So you can really use this left hand

00:14:16.036 --> 00:14:17.661
to press away from the earth here

00:14:17.662 --> 00:14:19.449
either by bending the elbow

00:14:19.449 --> 00:14:22.192
or finding extention.

00:14:22.192 --> 00:14:23.470
You might also like to bring

00:14:23.470 --> 00:14:25.847
it all the way up or even around.

00:14:25.847 --> 00:14:28.204
Hand on the sacrum or to twist.

00:14:28.204 --> 00:14:30.668
You know what to do here,
listen to your body.

00:14:30.668 --> 00:14:33.925
Big, deep, conscious breaths.

00:14:33.925 --> 00:14:36.368
(deep breathing)

00:14:43.068 --> 00:14:44.367
Play with that directional breath.

00:14:44.368 --> 00:14:48.086
Inhale, it travels down into the belly,

00:14:48.086 --> 00:14:50.012
and exhale up and out.

00:14:50.012 --> 00:14:51.521
(exhaling)

00:14:52.342 --> 00:14:53.384
And slowly release,

00:14:53.384 --> 00:14:55.242
pressing your foundation
to come back again,

00:14:55.242 --> 00:14:57.559
pay attention to the
mindful moments in between.

00:14:57.559 --> 00:14:59.278
And the same thing on the other side.

00:14:59.278 --> 00:15:01.919
Left fingertip stretch, try to maintain.

00:15:01.919 --> 00:15:04.194
So sometimes we just
come into it from here,

00:15:04.194 --> 00:15:06.154
I have all this collapse on the side body.

00:15:06.154 --> 00:15:09.243
And so this little bit
of consciousness in the

00:15:09.243 --> 00:15:10.808
side body goes a long way

00:15:10.808 --> 00:15:12.951
as we thread the needle.

00:15:12.951 --> 00:15:14.300
Left fingertips underneath

00:15:14.300 --> 00:15:17.022
the bridge of the right arm.

00:15:17.023 --> 00:15:20.239
And same thing, try to stay
connected to your toes.

00:15:21.228 --> 00:15:23.767
Find what feels good with the right arm

00:15:23.768 --> 00:15:26.328
and breath.

00:15:26.328 --> 00:15:29.646
(deep breathing)

00:15:33.723 --> 00:15:35.034
If it's too much, don't worry about it,

00:15:35.034 --> 00:15:37.825
but otherwise maybe you play
with that directional breath.

00:15:37.825 --> 00:15:40.311
Inhaling, filling the belly with air,

00:15:40.311 --> 00:15:42.561
(inhaling)

00:15:42.561 --> 00:15:45.406
and then exhaling, imagining the breath

00:15:45.406 --> 00:15:49.069
traveling up and out
the nose or the mouth.

00:15:50.770 --> 00:15:52.009
Sweet!

00:15:52.009 --> 00:15:52.795
One more breath.

00:15:52.795 --> 00:15:54.245
(inhaling)

00:15:56.135 --> 00:15:57.694
And beautiful release.

00:15:57.695 --> 00:15:59.503
I always love my view from here.

00:15:59.503 --> 00:16:02.170
Like, depends where I'm at and which day,

00:16:02.170 --> 00:16:03.973
but today's really pretty.

00:16:05.227 --> 00:16:05.978
Okay.

00:16:05.978 --> 00:16:07.806
Coming back to seated,

00:16:07.807 --> 00:16:09.859
you can also do this one standing.

00:16:09.859 --> 00:16:11.545
If you've done a Yoga with Adrian video

00:16:11.545 --> 00:16:14.165
you've probably done this before.

00:16:14.166 --> 00:16:17.904
I'm actually gonna come to my knees.

00:16:17.904 --> 00:16:19.225
Neck circles.

00:16:19.225 --> 00:16:21.277
Not 1980's neck circles,

00:16:21.277 --> 00:16:22.596
as fun as they were, are.

00:16:22.596 --> 00:16:24.160
(laughing)

00:16:24.160 --> 00:16:25.175
Okay.

00:16:25.176 --> 00:16:26.476
We're putting,

00:16:26.476 --> 00:16:27.756
this is what we say in kid's yoga,

00:16:27.756 --> 00:16:29.077
but it works.

00:16:29.077 --> 00:16:30.694
We're putting a little marker here,

00:16:30.694 --> 00:16:32.541
you can choose your color.

00:16:32.542 --> 00:16:34.127
Or if you're sophisticated and modern

00:16:34.127 --> 00:16:36.300
you can put a little charcoal pencil,

00:16:36.301 --> 00:16:38.983
haha, on the tip of the nose.

00:16:38.983 --> 00:16:40.526
And we're starting with
small circles today.

00:16:40.527 --> 00:16:43.219
So small, tiny, tiny, circles.

00:16:44.188 --> 00:16:45.813
Head over heart, heart over pelvis.

00:16:45.813 --> 00:16:48.597
So sit up tall or stand tall.

00:16:48.597 --> 00:16:52.262
And then allow your
circles to grow larger.

00:16:53.333 --> 00:16:55.203
And you really need to kind of
drop what you look like here

00:16:55.203 --> 00:16:56.808
and really focus on the sensation here

00:16:56.808 --> 00:16:59.774
to find that yummy spot.

00:16:59.774 --> 00:17:01.095
I'm a great example of that,

00:17:01.095 --> 00:17:02.415
sometime I'm just like in public like,

00:17:02.415 --> 00:17:03.363
"Oh!"

00:17:03.363 --> 00:17:04.893
(laughing)

00:17:05.516 --> 00:17:08.590
And then allow the circles to grow larger.

00:17:09.844 --> 00:17:11.174
So we start at like button size

00:17:11.174 --> 00:17:14.124
and then we move to like full

00:17:16.333 --> 00:17:18.818
dinner plate size.

00:17:20.477 --> 00:17:21.737
You can move through like,

00:17:21.737 --> 00:17:25.705
saucer, salad plate, dinner plate.

00:17:26.451 --> 00:17:28.742
And then reverse your circle.

00:17:30.860 --> 00:17:33.183
Check in with your breath.

00:17:38.946 --> 00:17:41.791
And then if you find a catch

00:17:41.791 --> 00:17:44.553
you might rock a little bit in that place.

00:17:44.554 --> 00:17:45.651
You might notice that the shoulders

00:17:45.651 --> 00:17:47.398
have started to creep up out of just

00:17:47.398 --> 00:17:49.206
our habitual self,

00:17:49.206 --> 00:17:51.812
and so relax your shoulders.

00:17:55.505 --> 00:17:57.374
And then bring it back to center.

00:17:57.374 --> 00:17:59.081
(exhaling)

00:17:59.081 --> 00:18:01.594
Draw the palms together.

00:18:02.889 --> 00:18:04.793
Big breath in,

00:18:06.169 --> 00:18:07.652
big breath out.

00:18:07.652 --> 00:18:09.873
(exhaling)

00:18:11.330 --> 00:18:12.466
Okey doke, my friends.

00:18:12.467 --> 00:18:14.865
So that was, A Little Goes a Long Way.

00:18:14.865 --> 00:18:18.126
I encourage you, a little
friendly invitation,

00:18:18.126 --> 00:18:20.767
to try this once a day for a week.

00:18:20.767 --> 00:18:24.262
And then I think the big idea here

00:18:24.262 --> 00:18:26.801
is that you make sure to
take time for yourself

00:18:26.801 --> 00:18:28.244
and that you don't always need a big,

00:18:28.244 --> 00:18:30.723
fancy, sweaty, yoga practice to do that.

00:18:30.723 --> 00:18:32.978
Someitmes just a little
bit goes a long way.

00:18:32.978 --> 00:18:34.461
So it's just doing one pose

00:18:34.461 --> 00:18:36.452
or one little ditty from this practice,

00:18:36.452 --> 00:18:38.768
or returning to this video everyday

00:18:38.768 --> 00:18:40.739
for seven days.

00:18:40.739 --> 00:18:43.238
I encourage you, schedule
it in your planner,

00:18:43.238 --> 00:18:44.315
whatever you need to do.

00:18:44.315 --> 00:18:45.473
Just like you would schedule anything.

00:18:45.473 --> 00:18:46.428
You wouldn't skip eating,

00:18:46.428 --> 00:18:47.830
you wouldn't skip a shower.

00:18:47.830 --> 00:18:50.369
See if you can touch
on a little bit of this

00:18:50.369 --> 00:18:51.730
everyday for a week

00:18:51.730 --> 00:18:53.335
and let me know how it goes, okay?

00:18:53.335 --> 00:18:54.473
I know it's a challenge,

00:18:54.473 --> 00:18:56.836
so handing you a friendly challenge.

00:18:56.836 --> 00:18:59.132
See if you can schedule
time for seven days

00:18:59.132 --> 00:19:02.037
to drop the pin and find what feels good.

00:19:02.037 --> 00:19:03.422
Alright?

00:19:03.422 --> 00:19:04.464
I love you guys.

00:19:04.464 --> 00:19:06.212
Leave questions, comments below.

00:19:06.212 --> 00:19:07.431
Share this practice with your friends,

00:19:07.431 --> 00:19:08.650
this would be a good one to share

00:19:08.650 --> 00:19:10.519
with someone who's new to the practice,

00:19:10.519 --> 00:19:11.962
and I'll see you next time.

00:19:11.962 --> 00:19:13.526
Free yoga videos every Wednesday.

00:19:13.526 --> 00:19:14.948
Take good care.

00:19:14.948 --> 00:19:15.902
Namaste.

00:19:15.902 --> 00:19:19.504
(gentle acoustic music)