WEBVTT

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- Hi, everyone.
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 chronic pain.

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This is a big request,
I hope you enjoy it.

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If you can, bring a
little blanket or a towel

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to practice today and,
if you like,

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you can do a good portion
of this practice in a chair

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or on the edge of your couch.

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So, hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty my friends, let's
begin lying down on the ground.

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If lying down on the ground
is not suitable for you today,

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you can begin this
practice in a chair

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or even seated on
the edge of your couch.

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So come into your first position
and be gentle with yourself

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even as we get set up.

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Right, so this intention
that we're gonna be gentle

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with ourselves,
that we're gonna be kind.

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And right away
as you get settled

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into your first position here,

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see if you can relax
through the legs and relax

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through the arms in particular.

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So, your limbs immediately
get the invitation to relax.

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And I'll invite you
to take a deep breath

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in through your nose.

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And as you exhale, go ahead

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and breathe out
through the mouth.

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Good, soften your gaze
gently down past your nose

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or close your eyes here

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and allow the sound
of my voice to guide you.

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Again, I'll invite us together

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to breathe in
through the nose deeply.

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And exhale out
through the mouth completely,

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really emptying out all the air.

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And one more time,
just like that.

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Big inhale in through the nose.

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And exhaling out
through the mouth.

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Great, now with the eyes closed

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or your gaze nice and soft,

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just kind of drawing
our intention inward,

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our attention inward.

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Just take a moment
to notice how you feel.

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And, again, remember be gentle.

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If you're not feeling great,
that's alright.

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That's why we're here, to tend to it,

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to explore lovingly
the tools of yoga

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and see if they can assist us,

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support us on our journey 

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toward healing
and feeling better.

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Continue to gently
deepen the breath

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as you just take a moment here

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to notice how you feel today,
scanning the body perhaps.

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Starting the soles
of the feet perhaps

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and running up
through the center channel.

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Using that
guideline if it suits you,

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guiding your
awareness all the way up

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to the crown of your head,
and if not, just

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in your own way
taking stock, dropping in.

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Then ever so slightly,
lift the corners of the mouth.

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Give thanks for your body.

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Let go of any
expectations of this practice

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and what it might serve up

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and just choose to
reside in the breath first.

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Knowing that if you're breathing

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with more loving awareness,
you're doing it right,

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you're doing a good job.

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Inviting the brain and
the body to work together

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through the breath,
the thread of the breath.

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Gently bring your
left hand to your heart

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and your right
hand to your low belly.

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Use the placement of
the hand on the belly

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and the hand on the heart to
invite a deeper breath in.

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Perhaps a more
diaphragmatic breath in.

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So, see if you can feel the rise

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of your hands as you breathe in.

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Good, and see if you
can notice the gentle fall

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of the palms downward
as you breathe out.

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Notice where your thoughts go
and just experiment with this

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for a moment or two on your own.

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The rise and the
fall of the breath.

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The hands catching a bit of
a wave here as you breathe in

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and then falling
as you breathe out.

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Good, nice and easy.

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Gently open your eyes.

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We're gonna bring one
knee up ever so gently.

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Bring your foot to the ground

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and then the other
knee up ever so gently,

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bring your foot to the ground.

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If you're in a
chair on the couch,

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you can just sit up nice
and tall and then if you're

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on the ground, we're gonna come

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into a fetal position

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feeling the spine round here.

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And then, nice and slow,
again, be gentle,

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we're gonna press all the way up

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to seated and come
through to all fours.

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Again, if you're in the chair,

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stick with the
diaphragmatic breathing here.

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If you are able
to come to all fours,

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get the wrists
underneath the shoulders,

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knees directly
underneath the hips.

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Inhale, bump
the hips to the left

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as you turn to look
past your right shoulder

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and then come back to center.

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Inhale, bump the hips
to the right as you turn

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to gently look
past your left shoulder.

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Excellent, come back to center.

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Spread the fingertips evenly.

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You can use your blanket here

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to pad the body, pad the knees,

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pad the hands even if you
like and if you're in a chair,

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go ahead and bring your hands
to the tops of the thighs.

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Together we're gonna find a
little gentle spinal flexion.

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So on the ground we'll drop
the belly towards the earth,

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open the chest.

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In the chair,
you'll open the heart,

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find that long, puppy belly.

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Everyone, inhale, look up.

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Exhale, chin to chest.

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Navel draws back
towards the spine.

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If you're on the ground,
really press into the earth.

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Creating space in the back body.

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Inhale, drop the belly,
open the chest.

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If you're in the chair, look up,
drop the shoulders down.

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And then exhale,
rounding through,

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really drawing
your navel up towards

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the spine or back to the spine.

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One more time,
inhale nice and slow,

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opening the heart,
lifting the gaze up.

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Exhale, rounding through,
chin to chest.

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Navel back.

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Good.

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Having a nice, neutral
spine now, nice and easy,

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we're gonna slowly,
slowly make our way up.

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So, walk the palms
forward if you're on the ground.

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Curl your toes under,
soft bend in the elbows,

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generous bend in the knees,

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and we're gonna
peel the tailbone up

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 to Downward Facing Dog.

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If this is not
suitable for you today,

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you can just make
your way to standing

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using your breath to guide you,

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staying focused
on the breath here

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for the whole
duration of our practice.

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Take a couple breaths.

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If you're in Downward Dog,

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maybe pedal the knees,
pedal the feet.

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And then we'll
slowly walk the feet

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to the center of the mat.

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Come into a nice, wide stance.

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You have nice stability here.

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And we'll come
into a Forward Fold.

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If you're in the chair,

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you can gently drape your belly
over the tops of the thighs,

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bringing your head between the
knees here. Breathing deep.

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See if you can
breathe laterally.

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Think about breathing into
all four sides of your torso.

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Feeling the lungs expand.

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The rib cage gets
wider as you breathe in.

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And, of course,
softens as you breathe out.

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As you're ready,

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slowly begin to
roll up to standing.

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Take your time here, listen
to the sound of your breath.

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So as you stand
up nice and tall,

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see if you can
really feel your feet.

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I know that is a bit
of an interesting cue,

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but just bring
awareness to the feet

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and just notice if the toes
are pointing out or pointing in

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or if you're carrying
a little bit of weight

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in the inner arches or
the outer edges. Just notice.

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And if you are in the chair
you can do the same thing.

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Just see if you can
spread more awareness

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through all four corners
of the feet, nice and even.

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(chuckles) Benji's getting cozy.

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And then, again,
starting from the feet,

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we'll begin to
lovingly scan the body.

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Just drawing some
loving awareness from the soles

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of the feet all the
way up to the crown.

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Got a creaky,
old floor up in here.

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And then see if you
can lift your sternum

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as you continue to
gently deepen your breath.

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Try to give the
thinking mind a break,

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and focus on the
sound of your breath.

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Good, on your next inhale,

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spread your fingers gently
and reach up towards the sky.

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You can do this in
the chair or standing.

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Big stretch all
the way up, up, up.

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And think about really
reaching from your waistline,

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so not just the
arms reaching up,

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but reaching all the way
up and out of the waistline.

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If the shoulders are
kind of clenched up here,

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give a nice, wide
stance between the palms.

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Imagine maybe you're
holding a big beach ball

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up and overhead so your
shoulder blades can drop down.

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If this is much too much,

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you can send the
fingertips out in front.

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So we're here or we're here.

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And wherever you are,
you're gonna take the right hand

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and grab the left wrist
for a side body stretch.

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Take a deep breath in, exhale
gently tilt to the right

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and if your
hands are out in front,

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you can gently
twist to the right.

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So we're here.

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Or we're here,
feet are grounded

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and we're inhaling lots
of love in. You got this.

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Exhale, lots of love out.

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And I know this can
be hard for many of us,

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so you're not alone.

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Breathe deep. Be kind to
your body. Stick with it.

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And then on your next inhale,
bring it back to center.

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Let's give the arms
a full rest in between.

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Let them come to your sides
or rest gently on the thighs.

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Inhale, a nice, cleansing
breath in through the nose.

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And exhale, take it.

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Exhale, nice, cleansing
breath out through the mouth.

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So honoring the body
where it is today, right?

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Through this
practice of honoring

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and showing up for
ourselves as we are regularly,

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we may or may not,
but we have an opportunity

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to really re-pattern
to heal or at least tend

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to the situation in a more
loving, non-toxic manner, right?

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So the possibilities,

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to me, in my opinion,
are endless.

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But, of course,
it does require us

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to just lovingly acknowledge
what's going on with the body.

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Which I know can be frustrating

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for people with
chronic pain, right?

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Maybe you don't feel
like everyone understands.

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I got your back.
Here we go.

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Inhale, fingertips
up again either halfway

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or all the way up.

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Take a second here
to just assess lovingly.

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How's it going?

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Can I create a
little more space here?

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Return to your breath.

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Feet are grounded.

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Maybe experiment
with that inner smile,

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lifting the corners
of the mouth just a bit.

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And then, when you're ready,

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left hand's gonna grab
the right wrist this time

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either all the way up
on overhead or halfway,

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and then we're gonna
slowly take it to the left side.

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So side body stretch.
If you're halfway,

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you're gonna get more of a
lat stretch, upper back body,

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but still be really good.

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Keep your heels
grounded here, everyone.

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Inhale. Exhale.

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One more breath.
Stick with it. You got this.

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Hug the low ribs in.
Inhale and exhale.

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Awesome, slowly release.

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Bring it all back to center.

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Nice, cleansing breath here.

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Come on, take it, inhale.

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And exhale, let something go.

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Awesome work.

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Okay, so if you're standing,

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go ahead and bring the
hands to the waistline.

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If you're seated, you can do
this Warrior II in your chair.

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We're gonna slowly
take it to the right first

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by bringing the right foot,
stepping the right toes out.

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Then we're gonna
bend the right knee

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and then you're gonna
step back with the left leg

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at your comfort level, right?

00:14:27.250 --> 00:14:29.500
So it can be a
small Warrior today.

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There's option to
do this on the chair

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by bringing the
right hamstring

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to be supported by
the seat of your chair.

00:14:40.458 --> 00:14:43.917
Everyone, make sure
your back toes are turned in.

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And once you get here,

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let's bring our
awareness to the feet

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and draw a little
energy up from the feet

00:14:52.625 --> 00:14:54.208
to find length in the spine.

00:14:55.041 --> 00:14:57.583
If you feel a little
trembly here, little warmth,

00:14:57.583 --> 00:14:58.750
a little heat, that's okay.

00:14:58.750 --> 00:14:59.667
If you feel any pain,

00:14:59.667 --> 00:15:01.625
and you need to
back up out of the pose,

00:15:01.625 --> 00:15:03.250
listen to your body, always.

00:15:04.917 --> 00:15:06.667
Head over heart,
heart over pelvis.

00:15:06.667 --> 00:15:08.792
Maybe you stay here,
hands on the waist

00:15:08.792 --> 00:15:13.041
or gently resting on thighs,
breathing deep, strong legs.

00:15:14.000 --> 00:15:17.417
Or perhaps we experiment
with sending the arms out,

00:15:17.417 --> 00:15:20.250
Virabhadrasana II,
pulling the pinkies back

00:15:20.250 --> 00:15:22.041
to open up through the chest.

00:15:26.083 --> 00:15:29.750
Inhale in, lengthen
through the crown, long neck.

00:15:29.750 --> 00:15:32.458
Exhale, relax your shoulders.
You got this.

00:15:32.458 --> 00:15:34.667
One more breath.
You got it. Inhale in.

00:15:36.166 --> 00:15:38.417
Slow exhale, you got this.

00:15:39.667 --> 00:15:41.834
Sweet, slowly
straighten the front leg,

00:15:41.834 --> 00:15:43.959
bring the hands
back to the waistline

00:15:43.959 --> 00:15:46.083
and we're gonna bring
it all back to center.

00:15:46.083 --> 00:15:48.542
Move in a nice,
slow pace that's good to you.

00:15:48.542 --> 00:15:49.917
Either back
either back to standing

00:15:49.917 --> 00:15:53.542
or back to seated in your chair.

00:15:55.000 --> 00:15:57.708
Cleansing breath.
Inhale lots of love in.

00:15:58.875 --> 00:16:02.542
Exhale, let something go.
Breathe out through your mouth.

00:16:02.542 --> 00:16:04.166
Good, second side.

00:16:04.166 --> 00:16:05.250
You're gonna take the left foot

00:16:05.250 --> 00:16:09.083
around this time, plant
it firmly, toes pointing out.

00:16:09.083 --> 00:16:11.708
Then step the
right foot back, toes back.

00:16:11.708 --> 00:16:13.792
Back foot needs to be

00:16:14.959 --> 00:16:17.000
pivoted in, dialed in, right?

00:16:17.000 --> 00:16:22.000
So that everything can dial
in including the hip, right?

00:16:22.000 --> 00:16:23.083
If the toes are turned out,

00:16:23.083 --> 00:16:25.458
the hip's gonna be
unstable here basically.

00:16:25.458 --> 00:16:26.792
So turn those toes in.

00:16:27.708 --> 00:16:28.875
If you're in the chair,

00:16:28.875 --> 00:16:31.375
your left hamstring be supported

00:16:31.375 --> 00:16:32.917
by the seat of your chair.

00:16:32.917 --> 00:16:35.000
Everyone, bend your front knee.

00:16:35.000 --> 00:16:37.583
Notice how this side
may feel a little different.

00:16:37.583 --> 00:16:40.417
Hands on the waistline
are nice and low to start.

00:16:43.417 --> 00:16:45.959
Press into the outer
edge of your back foot.

00:16:45.959 --> 00:16:48.041
Lengthen through the spine.

00:16:49.333 --> 00:16:50.542
And here we go.

00:16:50.542 --> 00:16:52.667
If it's feeling
right in your body today,

00:16:52.667 --> 00:16:54.708
send the arms out long.

00:16:54.708 --> 00:16:56.000
We're not gonna be here long,

00:16:56.000 --> 00:16:58.458
so meet your appropriate edge.

00:16:58.458 --> 00:17:01.417
Pull the pinkies back,
bend that front knee,

00:17:01.417 --> 00:17:04.625
Lengthen tailbone down.
Find that inner smile.

00:17:04.625 --> 00:17:05.959
Here we go,
let's breathe together.

00:17:05.959 --> 00:17:08.208
Inhale in through the nose.

00:17:09.375 --> 00:17:10.959
Exhale out through
the nose or mouth,

00:17:10.959 --> 00:17:12.375
either one is fine today.

00:17:14.125 --> 00:17:16.291
Again, inhale in
through the nose.

00:17:18.417 --> 00:17:21.125
And exhale out
through the nose or mouth.

00:17:22.625 --> 00:17:25.041
Good, slowly
bring it back to center.

00:17:25.667 --> 00:17:27.208
Hands come to the waistline.

00:17:27.792 --> 00:17:30.750
Seated or standing,
you got this.

00:17:31.542 --> 00:17:33.375
Inhale in.

00:17:34.125 --> 00:17:37.625
And exhale, relax the
shoulders, empty it out.

00:17:39.208 --> 00:17:42.083
Good, awesome work.

00:17:42.083 --> 00:17:43.208
On your next inhale,

00:17:43.208 --> 00:17:46.417
bring the shoulders forward,
up and back towards the ears

00:17:46.417 --> 00:17:49.291
and then we're just gonna take
'em for a couple loops here.

00:17:49.291 --> 00:17:51.000
Inhale to lift.

00:17:51.000 --> 00:17:52.291
Exhale to drop.

00:17:53.375 --> 00:17:54.625
Inhale to lift.

00:17:55.792 --> 00:17:57.000
Exhale to drop.

00:17:57.834 --> 00:17:59.583
One more time, inhale to lift.

00:18:00.625 --> 00:18:02.667
Exhale to drop.

00:18:02.667 --> 00:18:04.750
Alright, stay grounded
through your feet.

00:18:04.750 --> 00:18:06.708
We're gonna
interlace the fingertips

00:18:06.708 --> 00:18:10.125
behind the small
of your back here.

00:18:10.125 --> 00:18:11.458
Keep your wrists squared here.

00:18:11.458 --> 00:18:13.000
You keep it nice and gentle.

00:18:13.000 --> 00:18:14.667
So rather than bring
it together, of course,

00:18:14.667 --> 00:18:16.959
unless you want to do that.

00:18:16.959 --> 00:18:19.041
If you're in the chair,
you can also experiment

00:18:19.041 --> 00:18:21.875
with clasping opposite
elbow with opposite hand.

00:18:24.000 --> 00:18:26.625
And really gentle chest
opener here, nice and easy.

00:18:26.625 --> 00:18:28.417
Inhale, open the chest.

00:18:29.291 --> 00:18:31.166
Exhale, relax
the shoulders down.

00:18:32.125 --> 00:18:33.959
If you wanna find soft,
easy movement

00:18:33.959 --> 00:18:37.000
in the head or neck here,
it might feel nice.

00:18:42.208 --> 00:18:44.542
Awesome, then we'll release.

00:18:44.542 --> 00:18:46.750
Once again, cleansing breath.
Inhale in.

00:18:47.875 --> 00:18:49.834
Nice, slow exhale.

00:18:49.834 --> 00:18:52.041
Soothing, calming
the nervous system.

00:18:53.834 --> 00:18:55.000
Excellent.

00:18:55.000 --> 00:18:57.708
Alright, from here
we're gonna grab our blanket

00:18:57.708 --> 00:19:01.834
and if you have a wall
that you can bring the legs up

00:19:01.834 --> 00:19:03.917
to while you're
doing this video,

00:19:03.917 --> 00:19:04.959
then we'll do that together.

00:19:04.959 --> 00:19:07.166
Otherwise we can
kind of figure it out

00:19:07.166 --> 00:19:08.959
just in the middle of
the room wherever you are,

00:19:08.959 --> 00:19:12.542
and then you can take it to
the wall on your own later.

00:19:12.542 --> 00:19:15.625
So we're gonna transition
down now for legs up the wall.

00:19:18.291 --> 00:19:21.041
So take your time
getting down on the ground.

00:19:22.667 --> 00:19:25.667
We're gonna grab our blankets
for this, if you have one.

00:19:25.667 --> 00:19:27.917
And again, if
you're not really set up

00:19:27.917 --> 00:19:30.333
to do legs up the
wall in this exact moment,

00:19:30.333 --> 00:19:32.625
maybe you just come
into a comfortable seat,

00:19:32.625 --> 00:19:33.917
breathe deeply and observe

00:19:33.917 --> 00:19:35.792
so that then you
can do this on your own

00:19:35.792 --> 00:19:39.542
in another area of your home.

00:19:41.166 --> 00:19:43.667
So, we'll take the blanket or

00:19:43.667 --> 00:19:46.792
a bath towel works just fine.

00:19:46.792 --> 00:19:48.500
You just make
sure it's nice and even

00:19:48.500 --> 00:19:50.708
so that it can
support your low back

00:19:50.708 --> 00:19:52.250
in a nice, even way.

00:19:52.959 --> 00:19:54.500
In a way that feels good.

00:19:54.500 --> 00:19:55.917
And then I'm
gonna bring it up here

00:19:55.917 --> 00:19:57.875
to the wall, excuse me buddy.

00:19:57.875 --> 00:19:59.083
Sorry buddy, aw.

00:19:59.083 --> 00:20:02.667
No animals were harmed
in the making of this video.

00:20:02.667 --> 00:20:04.959
So, I'm gonna bring it
with a little bit of space

00:20:04.959 --> 00:20:07.041
between the
wall and the blanket.

00:20:07.041 --> 00:20:08.208
You can also do
this in the middle

00:20:08.208 --> 00:20:09.750
of the room and
get your legs up,

00:20:09.750 --> 00:20:11.500
but it just depends on
how your body's feeling.

00:20:11.500 --> 00:20:15.834
Maybe you're not quite
in the right place right now

00:20:15.834 --> 00:20:17.583
where you wanna
hold your legs in midair.

00:20:17.583 --> 00:20:20.500
You could give it a try,
certainly, if it felt right.

00:20:21.625 --> 00:20:25.708
So, I also have a whole video
just on legs up the wall.

00:20:25.708 --> 00:20:30.750
So you can check that
out on YouTube. Here we go.

00:20:31.625 --> 00:20:34.000
I'm gonna come all
the way up to the wall.

00:20:34.000 --> 00:20:35.250
This is the most difficult part

00:20:35.250 --> 00:20:36.917
is kind of getting in position.

00:20:36.917 --> 00:20:39.834
But I'm gonna
move slowly and gently

00:20:39.834 --> 00:20:41.333
and I'm gonna get
it to where my blanket

00:20:41.333 --> 00:20:45.458
or towel is
supporting my low back.

00:20:45.458 --> 00:20:50.125
I allow my tailbone to
spill off the blanket or towel

00:20:50.125 --> 00:20:53.625
and my legs, of course, go up.

00:20:53.625 --> 00:20:55.000
Notice how my knees are bent.

00:20:55.000 --> 00:20:57.667
I'm not necessarily
needing to straighten my legs

00:20:57.667 --> 00:21:00.917
to reap the
benefits of this posture.

00:21:00.917 --> 00:21:04.333
So the knees can be bent as
generously as they need to.

00:21:06.542 --> 00:21:10.375
Once you feel like you feel
supported in your low back,

00:21:10.375 --> 00:21:13.000
you can start to play
with straightening the legs,

00:21:13.000 --> 00:21:15.291
but, again, just feel it out.

00:21:16.458 --> 00:21:20.708
Alright, then the hands
can go Texas T nice and wide

00:21:20.708 --> 00:21:23.834
or palms can rest gently
on the belly or the ribcage.

00:21:27.500 --> 00:21:29.333
Alright, if you're observing,

00:21:29.333 --> 00:21:32.959
you can soften your gaze now
and start to breathe deeply.

00:21:32.959 --> 00:21:35.917
If you're in the posture,
close your eyes,

00:21:37.291 --> 00:21:39.083
and return to your breath.

00:21:42.750 --> 00:21:46.291
Soften the skin or the face,
everyone relax your jaw.

00:21:50.083 --> 00:21:53.208
See if you can make
your inhalations longer.

00:21:55.625 --> 00:21:59.583
See if you can make your
exhalations longer. 

00:22:01.250 --> 00:22:02.542
Smoother.

00:22:06.875 --> 00:22:08.583
When practicing
legs up the wall,

00:22:08.583 --> 00:22:12.500
if it begins to feel
like it's a little too much,

00:22:12.500 --> 00:22:15.250
you're losing a blood
flow or little tingly,

00:22:15.250 --> 00:22:17.333
can be a little
intense at first.

00:22:18.959 --> 00:22:21.500
Listen to your body
which I know you're good at,

00:22:21.500 --> 00:22:23.375
but also respond.

00:22:23.375 --> 00:22:26.625
You might bring the
soles of the feet together down

00:22:26.625 --> 00:22:29.875
for a little
Cobbler's variation here.

00:22:33.667 --> 00:22:37.041
And then, as you're ready,
you can send the legs back up.

00:22:39.542 --> 00:22:40.834
So this is a good thing to do

00:22:40.834 --> 00:22:42.708
before bed when the body,

00:22:44.583 --> 00:22:48.417
you can already tell,
may be struggling to relax.

00:22:51.083 --> 00:22:53.708
This could be a good
thing to do after travel 

00:22:56.208 --> 00:22:57.375
of any kind.

00:23:00.708 --> 00:23:03.166
Let's take a couple
more breaths here

00:23:05.125 --> 00:23:06.792
to observe the breath.

00:23:10.750 --> 00:23:12.166
Slow everything down.

00:23:20.542 --> 00:23:23.166
Activating the
healing properties,

00:23:24.208 --> 00:23:26.250
the self-healing properties.

00:23:32.208 --> 00:23:33.917
That we possess.

00:23:39.959 --> 00:23:43.458
To come out of legs up the
wall, you'll move nice and slow.

00:23:43.458 --> 00:23:45.208
First bending the knees.

00:23:47.333 --> 00:23:50.583
And then slowly
rocking to one side, any side.

00:23:50.583 --> 00:23:53.083
You cans stay in legs
up the wall if you like.

00:23:54.041 --> 00:23:56.458
If you're ready to
come up to a nice seat,

00:23:57.417 --> 00:23:58.875
go ahead and do so.

00:23:58.875 --> 00:24:00.417
You can sit up on your blanket.

00:24:01.166 --> 00:24:05.959
If you're on the chair,
smile, life is good.

00:24:12.166 --> 00:24:15.250
We'll bring the palms
together at heart center.

00:24:15.250 --> 00:24:17.208
Take one more big breath in.

00:24:18.083 --> 00:24:20.375
Exhale to relax
the shoulders down.

00:24:21.959 --> 00:24:23.583
Close your eyes.

00:24:23.583 --> 00:24:27.125
Give thanks for this time that
you've carved out for yourself.

00:24:27.125 --> 00:24:28.417
I thank you for joining me,

00:24:28.417 --> 00:24:30.875
for trusting me,
for sharing your practice

00:24:30.875 --> 00:24:35.166
and your journey
with me and with Benji.

00:24:37.583 --> 00:24:39.583
Bookmark this video.

00:24:39.583 --> 00:24:41.417
See if you can maybe
put it on your calender

00:24:41.417 --> 00:24:43.834
to do regularly so
that you can really start

00:24:43.834 --> 00:24:45.500
to notice the difference.

00:24:50.041 --> 00:24:53.291
A regular daily practice
I think yields more results

00:24:53.291 --> 00:24:56.291
than just kind of a once
in a while kind of

00:24:58.083 --> 00:24:59.208
remedy.

00:25:02.583 --> 00:25:04.834
Alright, thanks again.

00:25:04.834 --> 00:25:07.625
As always,
continue to make it your own

00:25:07.625 --> 00:25:10.083
and find what feels good.
You're doing great.

00:25:10.583 --> 00:25:12.959
Namaste.

00:25:12.959 --> 00:25:15.875
(upbeat music)