WEBVTT

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- Hello and welcome
to Yoga With Adriene.

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I'm Adriene and today we
have Yoga For Bone Health.

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A practice for every body.

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(snaps)

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(screams)

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(suspenseful music)

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Alright and we have begun.

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We're gonna begin 
standing in Mountain Pose

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with the feet together.

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So come on to your mat,
bring the feet together.

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A little smile is alright 
for this practice.

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If you don't feel like smiling,
that's fine too.

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Take a look down at your feet

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and we're gonna 
lift the toes here.

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Let's bring the hands to
the waistline just for a little

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stability.

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Just take a look
down at your feet.

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We're gonna lift the toes
and as you lift the toes,

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press firmly down through 
the ball joint of your big toe,

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the ball joint of your pinky toe

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and then the back 
two corners of the heels.

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So starting with the strong
foundation, then you can start

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to slowly place the toes down.

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Squeeze the
inner arches together.

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Draw energy up through 
the ankles, the inseam,

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the inner thigh.

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And we'll start to lift up 
through the chest a bit.

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You can relax the arms
down gently at your side.

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Stand up nice and tall.

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Relax the shoulders down.

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I didn't know if I had that 
in me but apparently I do.

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Mountain Pose.

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I'll invite you to close the
eyes here or soften your gaze

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down gently past your nose.

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And just notice if 
you feel really fidgety

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or you want to move.

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See if you can start to anchor
in the sound of your breath as

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we stand tall here in Tadasana.

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And then as you start to
slowly deepen your breath,

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press down firmly 
through your feet

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and re-engage that upward 
lift through the inseam.

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So you can think 
about lifting the kneecaps,

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you can think 
about toning the quads,

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you can think about 
drawing the navel in and up

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and lifting up 
through the chest.

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Thinking about hugging muscle
to bone a lot during this

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little practice,
this little ditty.

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Now spread the fingertips wide,
tuck the chin slightly to

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lengthen through
the back of the neck.

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And as you lift 
through the crown,

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try to get as tall as you can
lengthening through the spine.

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Nice, then you can open the
eyes and on your next inhale,

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reach the fingertips all
the way out to come up

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for a Volcano Pose.

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And same thing, when the arms
are reaching you can really

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tell like, am I kind of just
hanging out Mountain or can I

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engage creating a

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feeling of like 
an upward current of

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energy through the front body,
engaging the muscles of the

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thighs and then a grounding
through the back body.

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Drawing the 
shoulder blades together

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down towards 
the hips or the tail.

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Good, then on your next inhale,
slowly carve a line with your

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nose to look up.

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Reach, reach, reach.

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And then slow and steady

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exhale arms all the way down.

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Beautiful, we're gonna step the
feet wide now, toes turned out.

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Good, bring the palms together.

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You can interlace the
fingertips if you want or keep

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them in more traditional
prayer position, Anjuli Mudra.

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Inhale in, exhale you're gonna
bend the knees, try to get as

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low as you can here.

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And we're gonna
find a nice deep breath.

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So starting with the feet again,
press into all four corners,

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the outer edge,
the inner arch lifts,

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we're pressing 
into the big joint,

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excuse me, 
(chuckles) the ball joint

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of the big toe mound

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and the pinky toe mound and

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the back two 
corners of the heels.

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Now as you sink into this squat
here, think about lifting your

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femur bones, look at this,
this is great, into your hip

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sockets, so you feel this

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lifting of the pelvic 
floor as you do so.

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And then we're just gonna 
pulse here, nice and easy,

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slow and steady for 10.

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9, breathe, 8,

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7, lots of awareness 
in the foot, 6,

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navel draws in,
hugging muscle to bone.

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5, 4, 3, 2,

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stay low on 1,
release your hands,

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bring them to 
the tops of the thighs.

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We're gonna start to send the
hips back as you lean forward,

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still working to track, to
spread awareness through the

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feet and track your knees
over the first two toes there.

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So don't, don't come in even
on this is very skeleton like

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let's, let's keep
working on our goal.

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Inhale in here,
lengthen through the crown.

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Exhale, you're gonna bend
a little bit deeper in the

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knees, drop your left shoulder
to center and spiral your

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heart up towards the ceiling,
maybe sending your gaze

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past your right shoulder.

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Now think about breathing
deep into all four sides of the

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torso here.

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Think about that spiral maybe
happening in the mid-back,

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the thoracic spine.

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Then sink back into your
heels to spread weight evenly

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through all four corners of
the feet and you can just try

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drawing those thigh bones 
in a little bit here

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for one last breath.

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Lovely, come back through
center if you need to take a

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little break,
totally understand.

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If not, let's go right 
to the other side.

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Dropping the right
shoulder down through center.

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So what really matters here is
working from the ground up so

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keep paying
attention to those feet.

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Finding your twist.

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Hugging muscle to bone,
pressing into all four corners

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of the foot, keep dropping 
down through the hips.

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And that kind of traction
you create when you draw the

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femurs in, lifts up through
the pelvic floor and you might

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even find a little
more on your twist.

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Good, then
we'll slowly release.

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Come back up,
straighten the legs, beautiful.

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Send the fingertips all the way
out to come up, big breath in.

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Long breath out to float the
fingertips all the way down.

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We're gonna walk the feet 
now into hip width apart,

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so hip distance.

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Inhale, reach
the arms out and up.

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Exhale, you're gonna 
take the left wrist

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up and over to the right.

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So a nice side body stretch
here, get nice and long.

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Good, dig into both heels
evenly, lift up through the

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kneecaps, lengthen your
tailbone down just a bit as

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you hug the low ribs
in towards your body.

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Beautiful, come back to center,
take it to the other side,

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big stretch.

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And back up through center.

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Rain it down, nice and easy.

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We're gonna walk
the feet out wide again.

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This time toes turned in, 
toes turned in.

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Good, bring the
hands to the waistline.

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Oh, Benji.

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Inhale, lift up, really drawing
energy up from the feet.

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Arches of the feet,
pressing into all four corners.

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When you're ready, hug the
low ribs in, send your heart

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forward. Try to keep your
elbows pulling back as you

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come just halfway as if
you were looking down

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into a spooky pond.

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Soft bend in the knees here,

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draw the shoulder 
blades together.

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Think about hugging
those low ribs back up and in.

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Good, then ground 
through the feet to

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come all the way back up.

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Now turn the right toes out and
the left toes in a little bit

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more so you feel that rotation
coming from the left hip.

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Right hip's rotating 
out, of course.

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And then we'll send 
the fingertips out wide

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on an inhale.

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Exhale, you're gonna bend
the front knee, Warrior II.

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Stay here for a beat, 
pull the pinkies back,

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hug those low ribs in,

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and imagine you're
trying to draw the front of

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your yoga mat and the back
of your yoga mat into center.

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So we're lifting up here.
You're creating some traction,

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you're, again, drawing the
thigh bones in towards center.

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Excellent, now we're
gonna inhale, reach the arms up

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towards the sky,
straighten the front leg.

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Exhale, go right back 
into your Warrior II

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and practice that pull,
that traction,

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that strong connection 
through the feet.

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Inhale, arms lift, 
legs straighten.

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Exhale, Warrior II.

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One more time, inhale,
arms lift, legs straighten.

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Exhale, Warrior II.

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Now bring the 
hands to the waistline,

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turn the right toes in.

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So now both toes are in.

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Inhale in, exhale,
halfway again coming into

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a wide-legged
standing Forward Fold.

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Elbows draw back, 
hug the low ribs in,

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crown of the head 
is nice and long.

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So we're kind of putting
ourselves in a stressful

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position here,
building that bone density.

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We're not putting the arms down,
holding it up here today.

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Drawing the navel
in to support the low back.

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Lovely and then 
ground through the feet

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to come all the way back up.

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(chuckles) Exploring
my lower range today.

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Left toes turn out, right
toes are already in but you can

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give them a little more of
a hug, again, to consider that

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movement coming from the hip,
the ball in socket.

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Alright, send
the fingertips out.

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Inhale in, exhale, 
bend the front knee, Warrior II.

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Think about dragging the
front foot and the back foot in

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towards center
without moving them.

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Engage your right inner thigh.

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Peace out, Benji.

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And let's move, 
nice and slow with control.

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Inhale to reach up,
straighten the front leg.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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Inhale, reach.

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And exhale, bend, Warrior II.

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Beautiful hands 
come to the waistline,

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straighten both legs, 
turn both toes in.

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Last time, inhale, we lift up,
option to interlace the

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fingertips behind
the back this time.

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And exhale halfway,
halfway into the fold.

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Shoulder blades draw together.

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We kind of fight gravity here,
slight micro-bend in the knee.

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Think about drawing
energy up from the arches.

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And then slowly rising

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all the way back up.

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Great, bring the palms together,
bend your knees,

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inhale in, exhale,
jump the feet together.

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Beautiful, from here, hands
come to the waistline for more

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stability or arms 
reach all the way up.

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We're gonna come up 
onto the tippy-tip toes,

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and then drop on to the heels,

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creating a little
vibration in thy bones.

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(chuckles) Inhale to lift,
exhale to drop.

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Inhale, lift. 
Exhale, drop.

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Keep it going.

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And release, 
slowly float the fingertips

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all the way down, nice work.

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Last bit here, palms come
together, press them together,

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really together as you shift
your weight to your left foot.

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Inhale, lift the right heel.

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Exhale you're gonna 
open from the right hip

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to come into a low Tree.

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Press up out of your standing
leg so we're not collapsing in,

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press up out of the
standing leg to find length.

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If you find from here 
you want to slide the foot up

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below the knee, 
we can do that.

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Or we can take the right foot
and bring it to the left inner

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thigh pressing firmly

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into the right foot 
with the left inner thigh.

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Of course you can take
your fingertips up,

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take any variation here,
hugging a muscle to bone,

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really feeling that 
outer right hip connected.

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Inhale, exhale to slowly
come out of the pose,

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and we'll take it 
to the other side.

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Press the palms together, shift
your weight to your right foot.

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Lift up the left heel 
as you breathe in.

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From your hips, so not from 
your knee or your foot,

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open it out, low Tree, everyone.

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No matter what stage of
the yoga journey start with the

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low Tree and just feel that
connection in the hips,

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draw your navel in and up.

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And then from here, we'll press
away from the standing leg,

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find that leverage as you
resist and then slowly slide

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the leg, maybe below the knee,

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or above finding your version

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of Tree Pose today.

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And then inhale in, use your
exhale to release, and we're

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gonna walk on over to the
front of our mat, but the way

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I would like you to walk, 
the way I invite you to walk,

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is by rolling through
your feet very slowly.

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Nice, when you get there,
inhale, reach for the sky.

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Exhale, send the hips back,
Utkatasan, Chair Pose.

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Hug the low ribs in.

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Sink back into
your imaginary chair.

00:14:57.329 --> 00:14:59.960
Tuck the chin slightly,
maybe get a little lower.

00:15:01.504 --> 00:15:04.925
Inhale, and now exhale,
straighten the legs

00:15:04.925 --> 00:15:06.879
and come into a Forward Fold.

00:15:06.879 --> 00:15:08.639
Stretch it out, take a break.

00:15:15.442 --> 00:15:20.620
Now we're gonna come 
to a position on the mat,

00:15:20.620 --> 00:15:22.840
so how you get there 
is really up to you,

00:15:22.840 --> 00:15:24.120
kind of taking your time,

00:15:24.120 --> 00:15:27.000
I'm gonna guide a way but 
you can find any way there.

00:15:27.897 --> 00:15:31.960
So bend your knees generously,
bring one hand to the earth,

00:15:31.960 --> 00:15:35.519
then the other, step one
foot back, and then the other.

00:15:35.519 --> 00:15:39.149
Now you totally skip this and
just come right to seated,

00:15:39.149 --> 00:15:43.499
but if you are with me,
let's come into a Plank.

00:15:43.499 --> 00:15:47.030
And the reason I'm inviting
us here is to really practice

00:15:47.030 --> 00:15:49.609
hugging the muscles of the
front body up to meet the

00:15:49.609 --> 00:15:52.579
back body, so supporting
the spine in this position.

00:15:52.579 --> 00:15:55.200
Press away from your yoga mat.

00:15:55.200 --> 00:15:56.569
So come up 
out of your shoulders,

00:15:56.569 --> 00:15:57.759
reach your heels back,

00:15:57.759 --> 00:16:01.685
you can also do this
on your knees, get the same

00:16:01.685 --> 00:16:02.769
conditioning out of it.

00:16:02.769 --> 00:16:06.226
Tuck the chin slightly, 
breathe deep.

00:16:07.564 --> 00:16:11.541
And then slowly lower to the
knees, and we'll join together

00:16:11.541 --> 00:16:14.821
in a seated position.

00:16:14.821 --> 00:16:18.510
Excellent, from here 
bring your feet to your mat.

00:16:18.510 --> 00:16:21.191
Send your fingertips forward.

00:16:21.191 --> 00:16:22.759
Little core engagement here.

00:16:22.759 --> 00:16:27.200
Inhale in, exhale, drawl the
navel into, I said drawl, draw

00:16:27.200 --> 00:16:29.320
the navel in towards the spine.

00:16:29.320 --> 00:16:32.180
Try to keep your chest lifted
as you slowly lower down.

00:16:32.180 --> 00:16:34.320
If the feet come flying up,
that's okay, we're just

00:16:34.320 --> 00:16:37.316
checking in, building strength

00:16:37.316 --> 00:16:40.200
around the spine slowly,

00:16:40.200 --> 00:16:44.394
or maybe quickly, we come
all the way to the ground.

00:16:44.394 --> 00:16:47.779
Alright, place the hands 
on the earth, bend the knees,

00:16:47.779 --> 00:16:50.290
soles of the feet 
come to the mat.

00:16:50.290 --> 00:16:53.000
Preparing for Bridge, so good.

00:16:53.000 --> 00:16:54.837
Snuggle with the 
shoulder blades underneath

00:16:54.837 --> 00:16:57.320
your heart space, inhale in.

00:16:57.320 --> 00:17:01.780
Exhale, slow and steady 
start to tilt the pelvis,

00:17:01.780 --> 00:17:04.780
tailbone goes up, 
navel draws down.

00:17:04.780 --> 00:17:07.016
We'll continue 
the journey, so slow,

00:17:07.016 --> 00:17:12.119
nice and easy up the spine, 
pressing into the feet.

00:17:12.119 --> 00:17:14.799
Think about sending 
your shins forward.

00:17:16.156 --> 00:17:18.902
Lifting the chest to the chin,
and then eventually

00:17:18.902 --> 00:17:20.560
the chin to the sky.

00:17:20.560 --> 00:17:25.279
And when you get here, see
if you can imagine squeezing an

00:17:25.279 --> 00:17:28.776
imaginary ball 
between your inner thighs.

00:17:30.178 --> 00:17:33.319
Press into all 
four corners of the feet.

00:17:33.319 --> 00:17:35.609
Shins forward.

00:17:35.609 --> 00:17:38.076
And then slowly 
when you're ready,

00:17:38.076 --> 00:17:40.305
soften through the sternum,

00:17:40.305 --> 00:17:44.359
and melt it down very slowly.

00:17:45.581 --> 00:17:48.222
Again, press into the palms,
press into the feet,

00:17:48.222 --> 00:17:50.852
we'll rock on the pelvis, 
navel draws down.

00:17:50.852 --> 00:17:54.079
This is the last one.
Slow and steady lifting up.

00:17:55.311 --> 00:17:56.880
Shins forward.

00:17:57.972 --> 00:18:00.367
This time, think about 
drawing your heels

00:18:00.367 --> 00:18:03.558
back towards your hips.

00:18:03.558 --> 00:18:07.599
Oh yeah, and then chest to chin,
and chin to sky.

00:18:07.599 --> 00:18:10.250
You might start to feel the
glutes turn on a bit more as

00:18:10.250 --> 00:18:12.880
you tug back through the heels.

00:18:15.198 --> 00:18:19.509
Nice and then slowly, again,
softening through your heart.

00:18:20.359 --> 00:18:23.759
Bring it back down,
one vertebrae at a time.

00:18:23.759 --> 00:18:28.233
Really trying to
articulate through the spine.

00:18:28.233 --> 00:18:31.619
Nice and then we'll slowly 
hug one knee into the chest.

00:18:32.960 --> 00:18:34.119
And then the other.

00:18:34.119 --> 00:18:37.229
Just take a second here to
rock a little side to side, and

00:18:37.229 --> 00:18:39.540
massage your lower back.

00:18:51.591 --> 00:18:54.720
Great, from here, inhale in.
Exhale, you're just gonna

00:18:54.720 --> 00:18:59.519
allow your hands to come rest
gently on your low ribs, and

00:18:59.519 --> 00:19:02.079
we're just gonna nice
and easy keep the feet soft.

00:19:02.079 --> 00:19:03.359
Peek at me if your need to.

00:19:03.359 --> 00:19:07.360
You're gonna dip just one
toe down and lift,

00:19:07.360 --> 00:19:10.459
and then the other, 
down and lift.

00:19:10.459 --> 00:19:15.299
Maybe sliding the hands down to
the low abs to check in,

00:19:16.540 --> 00:19:19.463
down and lift 
alternating between

00:19:19.463 --> 00:19:21.640
the right toes and the left toes.

00:19:21.640 --> 00:19:25.400
Trying not to engage the
muscles in front of the hips,

00:19:25.400 --> 00:19:28.286
but really
keeping this in the core.

00:19:28.286 --> 00:19:31.279
I mean it's all tied together 
but really trying to activate

00:19:31.279 --> 00:19:34.884
the core, and allow that to be

00:19:34.884 --> 00:19:38.789
what brings the knee back up.

00:19:43.571 --> 00:19:45.759
Great, now hug both knees in.

00:19:45.759 --> 00:19:48.300
The last bit is we're 
gonna inhale in deeply,

00:19:48.300 --> 00:19:50.333
and on the exhale, 
you're gonna let your feet

00:19:50.333 --> 00:19:52.359
fall to the mat with a thud.

00:19:52.359 --> 00:19:55.240
So here we go,
inhale in, exhale.

00:19:55.240 --> 00:19:56.418
(thuds on floor)

00:19:56.418 --> 00:19:59.889
Again, inhale in,
squeeze and lift, exhale.

00:19:59.889 --> 00:20:01.149
(thuds on floor)

00:20:01.149 --> 00:20:03.440
Inhale in, squeeze and lift.

00:20:03.440 --> 00:20:04.619
Last one.

00:20:04.619 --> 00:20:06.399
(thuds on floor)

00:20:06.399 --> 00:20:09.920
Beautiful, extend one 
leg out, then the other.

00:20:09.920 --> 00:20:12.899
Open one arm out, 
and then the other.

00:20:12.899 --> 00:20:15.400
Tuck the chin slightly,
lengthen through the neck,

00:20:15.400 --> 00:20:20.160
take the deepest breath you've
taken all day, maybe all year.

00:20:22.858 --> 00:20:24.650
And as you exhale,

00:20:24.650 --> 00:20:28.309
relax the weight of your bones,

00:20:28.309 --> 00:20:32.759
and your body completely 
and fully into the earth.

00:20:36.111 --> 00:20:39.359
As always, it's a true honor 
and a pleasure to share

00:20:39.359 --> 00:20:41.200
a practice with you.

00:20:41.200 --> 00:20:44.320
Thanks for sharing this little
Halloween tradition with me,

00:20:44.320 --> 00:20:47.212
and if you're practicing
this another time, thank you so

00:20:47.212 --> 00:20:50.315
much for caring about your body

00:20:50.315 --> 00:20:53.153
and taking this time for yourself.

00:20:56.315 --> 00:20:59.718
Take one final inhale in
through the nose.

00:21:00.877 --> 00:21:04.836
And out through 
the nose or mouth.

00:21:04.836 --> 00:21:06.990
I'll see you next time.

00:21:06.990 --> 00:21:09.446
(suspenseful music)