WEBVTT

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- What's up everyone?

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Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji.

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And today we
have yoga for chefs.

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This is a practice that
I think will benefit many,

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so I hope you enjoy it.

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Hop into something
comfy and let's get started.

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(upbeat music)

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All righty chef and friends,

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let's begin in a
nice comfortable seat.

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Come on down to the ground,

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and if you know it's
a little bit difficult

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for you to sit in this
cross legged seat comfortably,

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go ahead and grab
a blanket or a towel

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and lift the hips up,
sit on your blanket or towel

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so that you can
length in the spine

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with a little more ease.

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Alright, so we're gonna start

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by just taking a
second to be still

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and land here in this moment.

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It's such an awesome
thing that you've done,

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taken this time
out for yourself.

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So let's ease in.

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We won't get too crazy today,

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but I love the practice
of yoga, the tools of yoga,

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because I'm constantly reminded

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that a little goes a long way.

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So taking this little
bit of time for yourself

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is so great.

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Let's take a
second to tuck the chin,

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relax your shoulders,

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and if you're
comfortable close your eyes,

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or just soften your
gaze down past your nose

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and allow the sound of
my voice to guide you here.

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As you're ready

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give the thinking mind a break,

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start to scan the body

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and just notice how you feel,

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tired, heavy,

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sore, tight,

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stressed, energized,

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just take a second
to do a little scan

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and observe,
notice how you feel.

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Or it could be more subtle,

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it could be that you soften

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your attention towards one thing

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that maybe you've
been really focused on.

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Maybe you let go of it for
the duration of this practice,

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just so you can be
in the present moment

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and tend to your body,
and tend to your breath.

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Start to notice your breath

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and begin to segue into
a more conscious breath,

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a more conscious
breathing pattern,

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just deeper, fuller

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inhalations and
longer exhalations.

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Then continue to
gently deepen the breath

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as you drop the
chin to your chest

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and slowly begin to
make circles with the nose

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one way, nice and slow,

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and then the other,
reversing it nice and slow.

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And as you begin to create
these circles with the nose

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and continue to gently
deepen your breath,

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see if you can keep your
shoulders relaxing down actively

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and your heart
lifting out actively.

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Taking your
circles back and forth,

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working out any kinks
in the neck, the traps.

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Again, telling our brain
as we breathe deep here

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and start to move the body,

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that we're gonna give
the thinking mind a break

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and really just be
in the present moment,

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fill your cup.

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Alright, bring the
head back over the heart.

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See if you can align
the head over the heart

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and the heart
over the pelvis here.

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And we'll bring
the palms together,

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take a deep breath in,

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and on the exhale go
ahead and take your fingertips

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forward and then down.

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Big stretch here in the palms,

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in the wrists and the forearms.

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Try to keep your
shoulders relaxed still,

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heart lifting,
take a deep breath in,

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stay here, long breath out,
stay here.

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One more cycle of
breath in and out.

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Nice work, Benji.

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Alright, bring it back up,
interlace the fingertips,

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press the palms forward.

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Again, stretching
through the palms,

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the wrists, the forearms,

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but finding a
nice deep slow breath,

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kind of calming
the nervous system,

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again, telling the body,

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we're taking a
little bit of time to reset,

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to find what feels good.

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Alright, now continue
the journey up,

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press your palms forward
on an imaginary surface

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as you reach the palms all
the way up towards the sky.

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If the shoulders are tight,
no need to push it,

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just keep it nice
and at a diagonal here.

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Inhale, lift up
from the waistline,

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lift, lift, lift, lift,
and then exhale,

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slowly release
the fingertips down

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soft and easy on the neck here.

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Awesome, left hand
comes to the earth,

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right fingertips
reach up and over,

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side body stretch.

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You can pulse
here a couple times,

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return to the breath,
nice full conscious inhalations

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and long exhales, letting
go of any stress or tension.

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Cool. Then take the right
hand to your left kneecap,

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and then take
your left fingertips

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all the way up and
over in the other direction.

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Breathe deep, keep
working to ground the shoulders

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down away from the ears.

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Lift your chest,
lift your heart.

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Take one more breath,
inhale in.

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Exhale, left hand
now to the right knee,

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round everything forward,
chin to chest,

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navel draws in
towards the spine.

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Bow your head down we're
getting an amazing stretch,

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the whole back body here
creating length in the spine.

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Go ahead and let the
weight of the head relax over.

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Sweet. Then ground down
through the lower body

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as you lift up
through the spine,

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inhale, lift the elbows,

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open the arms out, ah,

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and fingertips come
back down to the earth.

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Awesome. Take the
right hand to the Earth,

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inhale, reach the left
fingertips up and over,

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side stretch.

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Breathing deep,
finding what feels good here.

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Don't really worry
so much about the shape,

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but the sensation, right?

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We only have a
little bit of time

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to tend to your body,
to get into the good stuff, so

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make it your own.

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Take one more breath in here,

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and then on an exhale bring
the left hand to the kneecap,

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and take the right
fingertips up and over.

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Opposite direction, big stretch.

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Let the thighs be heavy here.

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Shoulders relaxed.

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Inhale, pull the
right thumb back just a bit,

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and then exhale, right hand
comes to the left kneecap.

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Go ahead and round
everything through again.

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So we're really taking the
navel back towards the spine.

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Big stretch through

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both the upper and the mid-back.

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And then take one
more inhale and exhale

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to go a little deeper,

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feeling that length
in the low back as well.

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Great, here we go, releasing.
Lifting elbows all the way up.

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Come all the way back
up to a seat. Awesome work.

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Take a deep breath in.

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Empty it out
through the mouth. (sighs)

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Alright, coming
forward on to all fours.

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Take your time,
move nice and slow.

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Benji, you're so
sleepy today, bud.

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Bring the wrists right
underneath the shoulders,

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knees right underneath the hips.

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Inhale to drop the belly,
open the chest, Cow Pose.

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Exhale to round through,
Cat, chin to chest.

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Inhale, drop the belly,
open your heart forward.

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And exhale,
rounding through now.

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Take a couple
rounds on your own.

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Spinal flexion,

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getting the spine moving,

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nice and easy.

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Awesome, and then
bring the big toes together,

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come back to center,
bring the knees wide.

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Inhale in,
send your right fingertips

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up towards the sky,
really reach.

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And then exhale, you're
gonna thread the needle,

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bring the right arm underneath
the bridge of the left arm,

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and you're gonna come to
a rest on your right ear.

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Left hand can come
all the way forward,

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you can bend the
elbow for a deeper stretch,

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or you can even
take the left hand

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to the small of your back here.

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As you breathe
deep in the twist,

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send breath to your belly,

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massaging the internal organs.

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And then slowly bringing
it back up through center,

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and when you're ready,
switching sides.

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Sending the left
fingertips up high.

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Threading the
needle as you breathe out.

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Coming to rest on
the left side, left ear,

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the left shoulder, and right
arm can, again, find extension.

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You can bend the
elbow for a little fulcrum

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or you can take the right
hand to the small of the back.

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Breathe here.

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Try to keep your feet
pressing down on the earth.

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Yep, you got it. Take one
more cycle of breath here.

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And then slowly release.

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Awesome work.

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We're gonna come
to a Downward Dog.

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Walk the hands out,
upper arm bones rotate out,

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opening up through the chest.

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And then we'll
curl the toes under

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and nice and
slow in your own time

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send the hips up high.

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Bringing the heart
above the head here,

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so good for the body,

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taking a second to
pedal the feet out.

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Make sure you're
not holding your breath,

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but start to
really stretch the feet,

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stretch through the ankles,
the calves, the hamstrings.

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You can twist a little
bit from left to right.

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Mhmmm. Make sure
you're not holding in the neck

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or gripping in the neck.

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Let your head hang
here for this variation,

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just nice smooth deep breaths

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as you stretch out the feet,
the ankles, the legs.

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Great, one more cycle
of breath here in and out.

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And then we'll
slowly lower to the knees.

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Awesome work.

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We're gonna take the
legs to one side, any side,

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and we're gonna
come through to a seat.

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Send the legs out long.

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You can bend your
knees generously here

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or start to straighten
the legs right away.

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So just feel it out.

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Inhale and send
the fingertips up high.

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Exhale, think up and over,

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you're gonna
reach towards your toes.

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Don't even have to come close,

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we're just wanting to send
some more love to the low back.

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So feel free, again,
to bend your knees

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as generously as you need,

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and eventually we
wanna round through,

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letting the weight
of the head melt down.

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So folding in.

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Listen to the
sound of your breath here.

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Taking a little
time to go inwards,

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so close your eyes.

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Take one more breath in.

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Exhale to slowly roll up.

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Bring the feet together,
Cobbler's Pose.

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It's okay if the hips are tight,

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that's why we're here,
checking in.

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You can grab the ankles
or you can take your thumbs

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right to your sweet feet

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and give yourself
a little massage.

00:12:35.166 --> 00:12:37.875
So holding onto the ankles,
sitting up nice and tall,

00:12:37.875 --> 00:12:40.041
drawing the tops
of the thighs down,

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or give yourself a
little foot massage.

00:12:43.583 --> 00:12:45.417
It might sound weird at first,

00:12:45.417 --> 00:12:48.667
but a little goes a long ways.

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So take your thumbs
to the arches of the feet

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and you can go to town here

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just stretching
through the feet.

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Giving yourself some love.

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Awesome. Then we'll bring the
knees back up through center,

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walk the feet as
wide as your yoga mat,

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or a little bit
wider than your hips,

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and you're just
gonna windshield wiper

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the legs one way
and then the other.

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And your hips and your
bum are gonna kinda scoot down

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and we're just
gonna let that happen,

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'cause we're coming
onto our backs next.

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So we have external
rotation in one hip,

00:13:27.291 --> 00:13:28.708
internal rotation in the other,

00:13:28.708 --> 00:13:32.083
as you windshield
wiper side to side.

00:13:33.333 --> 00:13:36.458
And eventually we will come
all the way onto our backs.

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When you get there,

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go ahead and hug the
knees into the chest,

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more lower back love.

00:13:47.959 --> 00:13:49.792
And then kick
your left foot out,

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hold your right knee in,

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but let your left heel
hover just above the earth.

00:13:56.208 --> 00:13:57.792
Take a deep breath in.

00:13:57.792 --> 00:14:00.458
On the exhale, switch.
Bring your left knee in,

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send your right leg out,

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but let your right heel
hover just above the earth.

00:14:04.542 --> 00:14:07.417
So just welcoming
gently a little core.

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Switching in your
own time back and forth,

00:14:10.500 --> 00:14:13.875
seeing if you can get
the low belly to draw in,

00:14:13.875 --> 00:14:17.250
the low ribs to hug in as
you switch back and forth,

00:14:17.250 --> 00:14:20.125
just lighting up
the abdominal wall.

00:14:21.792 --> 00:14:24.417
You have the support
of the earth here,

00:14:24.417 --> 00:14:26.834
your yoga mat literally
has your back in this moment.

00:14:26.834 --> 00:14:28.792
Let's do one more on each side.

00:14:30.917 --> 00:14:33.291
Awesome. And then allow
the feet to come to the earth,

00:14:33.291 --> 00:14:34.917
knees up towards the sky,

00:14:34.917 --> 00:14:37.125
kick the right foot up,
cross the right ankle

00:14:37.125 --> 00:14:39.375
over the top of the left thigh.

00:14:39.375 --> 00:14:42.083
Reclined Pigeon,
you'll lift the legs up.

00:14:42.083 --> 00:14:45.166
You can interlace the fingertips
behind your left hamstring,

00:14:45.166 --> 00:14:47.208
and then start
to squeeze your legs

00:14:47.208 --> 00:14:48.208
in towards your body.

00:14:48.208 --> 00:14:50.500
This is our last
shape here on both sides,

00:14:50.500 --> 00:14:52.875
so reconnect with your breath,

00:14:52.875 --> 00:14:55.834
close your eyes,
relax your shoulders.

00:15:04.750 --> 00:15:08.959
For this last inhale, you
might straighten the left leg.

00:15:08.959 --> 00:15:11.708
Flexing the left toes
towards the face,

00:15:11.708 --> 00:15:14.500
and then slowly
release as you breathe out.

00:15:14.500 --> 00:15:16.708
We'll switch to the other side.

00:15:16.708 --> 00:15:19.834
Right foot on the ground,
left leg kicks up.

00:15:19.834 --> 00:15:22.375
Left ankle crosses over
the top of the right thigh.

00:15:23.250 --> 00:15:24.542
When you're ready,
thread the needle,

00:15:24.542 --> 00:15:28.500
lifting it up, interlacing
behind the right hamstring.

00:15:30.291 --> 00:15:34.875
And you can imagine pressing
your right foot into a surface,

00:15:34.875 --> 00:15:36.583
like an imaginary wall here.

00:15:37.917 --> 00:15:39.542
You can use your left elbow

00:15:39.542 --> 00:15:41.458
to create a deeper
stretch in the hip,

00:15:41.458 --> 00:15:44.166
pressing it into the left thigh.

00:15:44.166 --> 00:15:46.875
You can move around here
a little bit, breathe deep.

00:15:51.792 --> 00:15:53.250
Close your eyes.

00:15:58.542 --> 00:16:00.834
Feel your back supported here.

00:16:00.834 --> 00:16:02.000
For this last inhale,

00:16:02.000 --> 00:16:05.166
you might consider
straightening the right leg,

00:16:05.166 --> 00:16:07.625
flexing your right
toes towards your face.

00:16:08.834 --> 00:16:12.625
And then as you breathe out,
let's unravel everything.

00:16:12.625 --> 00:16:16.291
Release everything,
send the legs out long.

00:16:16.291 --> 00:16:18.917
Inhale, reach the arms
all the way up and overhead,

00:16:18.917 --> 00:16:21.917
a final big stretch here,
full body.

00:16:21.917 --> 00:16:25.875
Spread the fingertips,
open and close the jaw.

00:16:25.875 --> 00:16:27.375
Spread the toes.

00:16:28.917 --> 00:16:31.500
And then take one
more deep breath in.

00:16:32.125 --> 00:16:33.250
And as you exhale,

00:16:33.250 --> 00:16:36.041
just bring your arms to
rest gently at your sides.

00:16:36.041 --> 00:16:38.667
Walk your ankles,
your feet out just a bit,

00:16:38.667 --> 00:16:41.333
and close your
eyes as you breathe in

00:16:42.917 --> 00:16:46.458
and relax the weight
of your body completely

00:16:46.458 --> 00:16:49.041
and fully into the mat,
into the earth

00:16:49.041 --> 00:16:50.208
as you breathe out.

00:16:51.959 --> 00:16:55.000
For a hot second here
just let everything go,

00:16:55.000 --> 00:16:56.333
a total surrender.

00:17:05.917 --> 00:17:08.083
Awesome, nice work everyone.

00:17:11.875 --> 00:17:16.667
If time allows you to be still
and relax here a bit longer,

00:17:16.667 --> 00:17:19.625
you can pause the video
and return to this position.

00:17:21.125 --> 00:17:24.041
Otherwise we'll
bring the palms together.

00:17:24.041 --> 00:17:25.959
Thumbs right up
to the third eye.

00:17:28.667 --> 00:17:31.834
Take one final big
breath in through the nose.

00:17:34.250 --> 00:17:36.250
And out through the mouth.

00:17:40.250 --> 00:17:42.375
And we finished this practice

00:17:43.375 --> 00:17:44.875
by recognizing

00:17:46.708 --> 00:17:49.875
the light in ourselves
and each other.

00:17:51.166 --> 00:17:53.000
Thank you for what you do.

00:17:53.000 --> 00:17:54.542
Thank you for
taking time for yourself

00:17:54.542 --> 00:17:56.250
and sharing it with me

00:17:56.250 --> 00:17:58.500
and the
Yoga With Adriene community.

00:17:58.500 --> 00:18:00.041
I'll see you next time.

00:18:00.041 --> 00:18:01.250
Namaste.

00:18:02.500 --> 00:18:06.625
(upbeat music)