WEBVTT

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- Hello, my darling friends

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and welcome to
Yoga With Adriene.

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I'm Adriene and this is Benji.

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And today we have
a beautiful practice

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to help bring comfort and
nourishment into your life.

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

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(upbeat music)

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Alright, and we have begun.

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Come on down to the ground.

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If you were able to
bring a blanket or a towel,

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go ahead and fold it up
so you can sit on it here,

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lifting the hips.

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And then we're gonna
bring the hands together

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and just start by rubbing them.

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Relax your shoulders here.

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As you get
settled in and join me,

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start to take a deep breath in.

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Maybe enjoy a nice long exhale

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to really land
here in the moment.

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The hardest part is
showing up, pressing play,

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selecting your practice

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and you've really
done the hardest part.

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So this practice is all about

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creating some nourishment,

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maybe a little bit of comfort.

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And we'll begin to pick up
the pace here with the hands,

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creating some energy, 
just giving our souls an anchor

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or the brain and the mind here.

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Great, and then
we're gonna take the hands

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and bring them
right to the chest,

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your heart center, if you will.

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You can close your eyes.

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I invite you to
tuck your chin slightly

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and maybe just find a gentle,

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almost slight
reverent bow of the head.

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Benji just sighed 
and landed here

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and we are too,
landing in this moment.

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Whatever you're coming
to the mat with today,

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I invite you to trust me

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and believe me
when I say it's okay.

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Whatever you're
arriving here with,

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it's all good.

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You don't have to do anything
you don't wanna do here.

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This is merely 
an opportunity to

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reconnect and to fill your cup.

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Allow yourself to be
present with whatever feelings

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or sensations you
may experience today.

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And just remember above all,

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the breath comes first.

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So if all you do is sit
here quietly and breathe,

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that will be your comfort,
your nourishment for today.

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Once again, allow
the shoulders to relax.

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And if you're kind of holding

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or gripping in
any part of the body,

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physically or even 
just a sensation,

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kind of energetically,
see if you can soften.

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And now start to
notice your breath.

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And when you're ready, release
the hands to the knee caps

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and we'll lift the chin,
we'll bat the eyelashes open.

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Take a deep breath in

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as you squeeze the
shoulders up to the ear lobes.

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And nice and slow, 
exhale, drop them down.

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With the breath, 
inhale, squeeze and lift.

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And exhale, drop them down.

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Again, squeeze
and lift, inhale.

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And exhale, 
drop them down.

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Now bring the
fingertips to the sides.

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We're gonna send the 
fingertips out long, inhale.

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Exhale, right arm over the left,
give yourself a big hug here.

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Close your eyes and
feel your own embrace,

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whatever that means to you.

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So we're often kind of looking
for nourishment and comfort

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outside of ourselves.

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It's not really my
place to comment on that here

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as I guide the practice,

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but instead, to
offer you an opportunity

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to find that comfort and
that nourishment within.

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So in this shape, you
can find soft, easy movement

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in the head, in the neck.

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And again, continuing to
gently deepen the breath

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and just feel your own embrace.

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I don't know how else to say it.

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Also stretching 
the upper back body.

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And lift your chest, inhale.

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And exhale to release.

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Fingertips kiss the 
earth again. Good.

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Inhale, lift the wrists
in line with the shoulders

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and this time left arm
over right as you exhale.

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We wrap your limbs, your
arms around the shoulders.

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Keep the chest lifted.

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And again, maybe soften
your gaze or close your eyes

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to just

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explore what it feels like

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to experience your
own embrace.

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Alright, and then we'll release.

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Fingertips come back to the mat.

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And then here we go,

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big inhale to the reach
the fingertips all the way up.

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Just the fingertips are
gonna kiss up and overhead,

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peek if you need to.

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And then exhale, float it down,

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just the fingertips,
kiss the earth.

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If they don't reach
because you've lifted

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your hips super high,
no problem.

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You can just imagine
them kissing the earth.

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Inhale, we're cultivating
some energy as we reach up.

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Fingertips kiss and then
exhale kind of clawing it down.

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Inhale to lift,
shoulder blades draw down,

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melt down the back body.

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And exhale to release.

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And one more time,
big inhale, reach it up.

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And exhale.

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Good. Now inhale, wrists
in line with the shoulders.

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We're just gonna open and close.

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Open and close.

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And you can start by
thinking of this movement

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with the hands, but eventually,

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we wanna think of
this movement happening

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right in the shoulder.

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So think of your armpit chest

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kind of turning towards the back

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and then turning
towards the sky.

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If your arms are
getting tired here,

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you're not alone, stick with it.

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I'm not sure if my
mic is picking him up

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but my neighbor is
practicing his opera.

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Gotta love it.

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Alright, and then
release and shake it out,

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literally give your hands,
your fingers a little shake.

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Alright, we're crossing the
right arm over the body now,

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we're plugging the
right shoulder down

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and we're dropping the
left ear to the left shoulder.

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Breathe, feel that
stretch from the right ear

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to the right shoulder.

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Stay tall in your spine, 
chest lifts.

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Good, now keep the
right arm where it is.

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We're just gonna
turn the nose now

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to look past the
right shoulder.

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You can feel that
connection through the trapezius.

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Breathe deep.

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Wiggle the right fingertips,
inhale in.

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Exhale.

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Inhale, open both arms wide.

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And exhale, other side.

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So we're gonna cross the
left arm over the right.

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This shoulder is
gonna wanna hike up

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so actively draw it
down with your scapula

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and right ear
over right shoulder.

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Breathe.

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See if you can again,
close your eyes.

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The reason I keep
repeating myself here,

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close your eyes
or soften your gaze

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is to kind of get you
into feeling the sensation

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of whatever it is
that we're doing.

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So we're not
just kind of doing it

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hoping that it is
good for us in the end

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but we're really kind of
embodying the experience.

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And that's what kind of
makes us feel nourished

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after practice, is we've
slowed everything down

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and we've practiced being
really present with sensation.

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It's amazing how
much we can experience

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when we slow things down.

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Okay, and then turning your gaze

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or your nose past
your left shoulder.

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And paying
attention to the right

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and the left side of the body.

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If you've been
practicing for a while,

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this could be something
that you start to implement

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a little more into
your asana practice,

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really taking notes,
becoming a more curious student

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about the left and the
right side of your body,

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how they differ,
how they match up.

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Inhale in,
lengthen through the spine.

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Exhale to release.

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Inhale. Open your arms,
send the fingertips back.

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This is 
Kate Winslet in "Titanic."

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Open up through the chest,

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lift up through 
your armpit chest.

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And then let it go.

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Awesome work. Okay.

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Draw your chin
to your chest here,

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just allow the weight
of your head to bow down.

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Notice if the shoulders 
are rounding forward

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and see what
adjustments can you make

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to draw the shoulders back
in space to support the chest,

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the upper back body.

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Think of your spine.

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Then let's go for
a little ride here.

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So nice and slow,
drawing circles with the nose

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all the way up and around.

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And closing the eyes to really
feel what's going on today.

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And reversing the
circle as you're ready.

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And then bring 
it back to center.

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Okay, this time fingertips
come to the shoulders,

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the deltoids, the shoulders.

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Then we're gonna draw
the elbows together to kiss

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or to try to kiss,

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Up, around, really
exaggerate this movement slowly

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and back down.

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Just a couple of circles here.

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Keep long in your side waist.

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And the next time you
come up around and down

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we're gonna keep them down,
heart lifted, trapezius,

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this muscle here,
nice and relaxed.

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Hey, buddy.

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We're gonna inhale,
twist to the right

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so turn your heart and your
chest to look to the right.

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Exhale, twist to the left,
slow to start.

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Inhale to the right.

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Exhale to the left.

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Now we're gonna
start to pick it up here.

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Inhale, right.

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Exhale, left.

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Inhale.

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Exhale.
Keep it going.

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Start to pick up the pace.

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Massage the internal organs.

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Keep the neck, particularly
the back of the neck

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nice and long by
tucking your chin.

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Your gaze, your heart,
your center all stay in line.

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Alright, keep it going.

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You've just now
dropped in, you got this.

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Inhaling to the right,
exhaling sharply to the left.

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Same thing, really feel

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what this is
potentially asking you

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to look at or feel in your body.

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Just notice the sensation.

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We're here for 10,

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nine,

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eight,

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seven,

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six,

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five,

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four,

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three,

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two and release.

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Allow the fingers to rest gently

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at your sides or on your lap.
Take a deep breath in.

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And exhale, let it go.

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Just take a moment to
pause and notice how you feel.

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So I find that pranayama,
that exercise,

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particularly nourishing.

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It kind of moves stagnant energy

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that I feel like
might collected in my chest

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or kind of thoracic spine area.

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I can feel my lungs.

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Okay.

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And then as you're ready,
nice and slow

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let's come
forward on to all fours.

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You can feel free to use
blanket to pad the knees

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since you have it here, why not.

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If you don't need it
or don't want it rather,

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you can toss it
to the side for now.

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And we'll drop the belly, 
open the chest to look forward.

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Exhale, send the hips
back, round through the spine,

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chin to chest.

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So a little Cat variation.

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Lift the hips up, drop the belly,
open the heart forward.

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Breathe in.

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And exhale, round the spine,
send the hips back,

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maybe claw
through the fingertips.

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Again, hips up, heart forward,
long belly here.

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Breathe in.

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And exhale, send the hips back,
claw through the fingertips,

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hug those low ribs in.

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Good. Inhale to a nice neutral 
spine now, Tabletop Position.

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We'll walk the toes
in line with the hips,

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really draw the
navel up to the spine

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to support your low back.

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Inhale, extend the right
foot out, left arm forward.

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Exhale round through.

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Inhale, extend.

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Exhale round through.

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Inhale, extend.

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Exhale round through.

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Hold it here, squeeze
and lift for three, two

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and on the one, we release
back down to Tabletop Position.

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Here we go.

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Inhale, extend the left leg,
right fingertips forward.

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Exhale round it through.
Find your breath.

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Inhale, extend it forward.

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Exhale round it through.

00:16:33.430 --> 00:16:36.310
Inhale, extend.

00:16:36.310 --> 00:16:38.250
And exhale, round it through.

00:16:38.250 --> 00:16:41.750
Hold it here, squeeze
and lift for three, two,

00:16:41.750 --> 00:16:43.820
press away from your left palm

00:16:43.820 --> 00:16:47.320
and then on the one,
release everything.

00:16:47.320 --> 00:16:49.840
Walk the hands forward,
curl the toes under,

00:16:49.840 --> 00:16:53.503
send the hips of high and back,
Downward Facing Dog.

00:16:54.490 --> 00:16:58.010
Now walk your hands out
as wide as your mat here.

00:16:58.010 --> 00:17:01.840
Press firmly into your
index finger and thumb.

00:17:01.840 --> 00:17:04.390
Keep that rooted
as you then move

00:17:04.390 --> 00:17:08.750
your upper arm bones
externally left to right.

00:17:08.750 --> 00:17:11.820
So in a way you're
connecting with the palms,

00:17:11.820 --> 00:17:16.000
you're keeping the
elbow creases shining forward

00:17:16.000 --> 00:17:18.800
and then you're
extending the upper arms

00:17:19.840 --> 00:17:22.310
to move a little more
externally left to right.

00:17:22.310 --> 00:17:23.760
There's a lot going on there.

00:17:25.520 --> 00:17:27.640
So we're creating stability.

00:17:27.640 --> 00:17:31.570
Now bend your knees, send
your hips up high and back

00:17:31.570 --> 00:17:35.670
and melt your heart
towards the tops of your thighs.

00:17:35.670 --> 00:17:38.810
Now take a second here
to shake the head gently,

00:17:38.810 --> 00:17:40.880
very gently.

00:17:40.880 --> 00:17:43.829
Yes, maybe nod no.

00:17:48.200 --> 00:17:51.110
Beautiful. Then lower
the knees to the ground.

00:17:51.110 --> 00:17:53.960
Send the right foot
up towards the sky.

00:17:53.960 --> 00:17:56.020
Walk the left
knee back just a bit

00:17:56.020 --> 00:17:58.320
so you feel a nice big stretch

00:17:58.320 --> 00:18:00.890
in the front of
that left hip crease

00:18:00.890 --> 00:18:03.573
and the right knee is
over the right ankle.

00:18:04.510 --> 00:18:05.980
Beautiful, we're gonna press up

00:18:05.980 --> 00:18:07.950
to the top of the right thigh.

00:18:07.950 --> 00:18:10.800
Interlace the fingertips,
bring them behind the head.

00:18:10.800 --> 00:18:14.670
Lift the chest as you press
your head back into your hands,

00:18:14.670 --> 00:18:17.070
elbows nice and wide.

00:18:17.070 --> 00:18:21.660
Inhale in here and
exhale to release.

00:18:21.660 --> 00:18:24.570
Nice and easy, you're just
gonna walk the right knee back

00:18:25.990 --> 00:18:28.303
and then send the
left leg up high.

00:18:29.610 --> 00:18:32.303
Inch the right knee
back just a little bit.

00:18:34.683 --> 00:18:36.630
And when you're ready,
squeeze the inner thighs.

00:18:36.630 --> 00:18:38.170
Feel that lift
in the pelvic floor

00:18:38.170 --> 00:18:40.690
to support you as you press up.

00:18:40.690 --> 00:18:43.700
Interlace the fingertips,
maybe try opposite binds

00:18:43.700 --> 00:18:46.130
so maybe opposite
thumb on top here

00:18:46.130 --> 00:18:49.900
as you come into this
little neck hammock here.

00:18:49.900 --> 00:18:52.530
Press the head
firmly into the hands

00:18:52.530 --> 00:18:54.240
as you open the elbows wide.

00:18:54.240 --> 00:18:58.390
Inhale, breathe in,
breathe in, breathe in.

00:18:58.390 --> 00:18:59.790
Good, and then exhale.

00:18:59.790 --> 00:19:04.790
Find your way back
to Tabletop Position.

00:19:06.060 --> 00:19:10.520
Walk the knees wide.
Bring the toes together.

00:19:10.520 --> 00:19:12.090
Left hand to the
center of the mat

00:19:12.090 --> 00:19:16.340
as the right fingertips
come behind to the sacrum.

00:19:16.340 --> 00:19:18.952
Inhale, open the chest.

00:19:20.030 --> 00:19:22.677
Spiral your heart
up towards the sky.

00:19:23.840 --> 00:19:25.590
Careful not to
crunch the neck here.

00:19:25.590 --> 00:19:28.500
Stay here for a couple breaths.

00:19:34.260 --> 00:19:35.450
And on your next breath,

00:19:35.450 --> 00:19:38.360
reach the right arm
up towards the sky.

00:19:38.360 --> 00:19:40.900
As you exhale,
thread the needle here.

00:19:40.900 --> 00:19:43.250
You're gonna bring your
right ear, right shoulder

00:19:43.250 --> 00:19:44.920
to the earth.

00:19:44.920 --> 00:19:48.020
Left fingertips press 
into the yoga mat

00:19:48.020 --> 00:19:50.810
as a way of really kind
of pushing into the earth

00:19:50.810 --> 00:19:55.540
to create a deeper
stretch in the upper back body

00:19:55.540 --> 00:19:57.109
and the shoulder.

00:20:06.440 --> 00:20:09.531
Find comfort in the
sound of your breath.

00:20:15.470 --> 00:20:19.390
And then plant your left palm
all the way on to the ground,

00:20:19.390 --> 00:20:21.850
use it to press slowly back up.

00:20:21.850 --> 00:20:23.720
Right hand comes to the earth.

00:20:23.720 --> 00:20:26.683
We'll take the left hand to
the lower back to the sacrum.

00:20:27.750 --> 00:20:30.070
And careful not to collapse
in your right shoulder here.

00:20:30.070 --> 00:20:31.710
So you wanna
create lots of space

00:20:31.710 --> 00:20:33.380
between the right ear
and the right shoulder

00:20:33.380 --> 00:20:35.460
and then will start
to spiral the chest,

00:20:35.460 --> 00:20:37.726
the heart up towards the sky.

00:20:37.726 --> 00:20:41.333
And you'll find your
edge here in the spine.

00:20:45.640 --> 00:20:48.490
Breathing deep here.

00:20:48.490 --> 00:20:50.950
So we tend to kind of
twist the parts of the spine

00:20:50.950 --> 00:20:54.750
that are easy
and more malleable.

00:20:54.750 --> 00:20:58.310
And yoga practice with
patience and with breath

00:20:58.310 --> 00:21:00.970
can allow us to
kind of move through

00:21:00.970 --> 00:21:04.300
some of these more tight places,

00:21:04.300 --> 00:21:07.550
push along stagnant energy

00:21:07.550 --> 00:21:11.510
and ultimately leave us
feeling more like ourselves,

00:21:11.510 --> 00:21:15.040
more comfortable in
our skin and nourished.

00:21:15.040 --> 00:21:16.090
On your next inhale,

00:21:16.090 --> 00:21:19.380
send the left fingertips, 
ooh, up towards the sky

00:21:20.280 --> 00:21:23.820
and exhale to thread the
needle on the other side.

00:21:23.820 --> 00:21:27.510
Left shoulder, left ear
coming down to the ground.

00:21:27.510 --> 00:21:33.013
Right fingertips finding
the mat for a little leverage.

00:21:35.360 --> 00:21:39.500
Breathe nice, wide
lateral breath here.

00:21:39.500 --> 00:21:41.900
Think about if you had gills,

00:21:41.900 --> 00:21:46.941
just breathing into
the sides of the torso.

00:22:00.760 --> 00:22:04.730
And then slowly
pressing into your right palm,

00:22:04.730 --> 00:22:06.210
coming all the way back up.

00:22:06.210 --> 00:22:09.173
We're gonna walk
the knees forward.

00:22:10.160 --> 00:22:12.210
Swing the legs to
one side, any side.

00:22:12.210 --> 00:22:15.550
If you have a
blanket or a towel,

00:22:15.550 --> 00:22:18.060
you're gonna roll it
up now or fold it out

00:22:18.060 --> 00:22:19.520
depending on what you have

00:22:19.520 --> 00:22:22.540
to be a little
prop for your neck.

00:22:22.540 --> 00:22:25.373
And then you're gonna come
on down back to the ground,

00:22:26.330 --> 00:22:28.740
place your neck on your prop

00:22:29.860 --> 00:22:33.240
and allow the feet to
come as wide as the yoga mat

00:22:33.240 --> 00:22:35.930
with the knees
falling in towards center.

00:22:35.930 --> 00:22:37.490
Soften through the
bowl of the pelvis,

00:22:37.490 --> 00:22:39.400
bring your hands to your belly.

00:22:41.380 --> 00:22:43.310
And relax your shoulders.

00:22:43.310 --> 00:22:46.410
Take a deep breath in.

00:22:46.410 --> 00:22:48.984
And exhale to empty it out.

00:22:51.670 --> 00:22:53.769
Coming into a

00:22:53.769 --> 00:22:57.270
constructive rest posture here,

00:22:57.270 --> 00:23:02.270
belly rises as
you breathe in fully.

00:23:04.330 --> 00:23:08.260
And then think of your
exhale here like a tea kettle,

00:23:08.260 --> 00:23:13.748
just a slow, soft, even hiss.

00:23:21.154 --> 00:23:25.010
And really see how long
you can extend that exhale

00:23:25.010 --> 00:23:29.874
before it's time to take a
nice nourishing fresh

00:23:30.712 --> 00:23:32.455
in breath.

00:23:51.530 --> 00:23:55.710
Take one more cycle here,

00:23:55.710 --> 00:23:57.961
inhaling deeply

00:23:59.460 --> 00:24:04.393
and then exhaling
slowly, completely.

00:24:07.300 --> 00:24:10.410
And then just allow your
breath to return once again

00:24:10.410 --> 00:24:15.163
to a nice, natural, easy rhythm,

00:24:16.640 --> 00:24:18.312
whatever comes easy.

00:24:22.340 --> 00:24:25.890
Like petals
opening up, blossoming,

00:24:25.890 --> 00:24:30.600
you're gonna slowly send
your right palm to the right

00:24:30.600 --> 00:24:33.100
and left palm to the left.

00:24:33.100 --> 00:24:36.633
So your hands are
now open, palm face up.

00:24:38.420 --> 00:24:40.640
And keep your head heavy,
shoulders relaxed

00:24:40.640 --> 00:24:42.240
as you allow both knees,

00:24:42.240 --> 00:24:43.860
you can keep the
feet where they are,

00:24:43.860 --> 00:24:46.410
keep the feet where they
are as you allow both knees

00:24:46.410 --> 00:24:48.562
to melt over towards the right.

00:24:50.130 --> 00:24:52.970
Option here, to take
the right ankle cross it

00:24:52.970 --> 00:24:55.550
over the top of the left thigh.

00:24:55.550 --> 00:24:58.890
Breathe in.

00:24:58.890 --> 00:25:03.283
And breathe out to release
and over to the other side.

00:25:08.230 --> 00:25:09.663
Breathe in.

00:25:11.690 --> 00:25:13.940
And exhale to release.

00:25:13.940 --> 00:25:15.430
Extend the legs out long

00:25:15.430 --> 00:25:20.147
or you can return to that
constructive rest posture.

00:25:24.510 --> 00:25:26.500
We've come to the
end of our practice.

00:25:26.500 --> 00:25:29.543
So close your eyes here

00:25:29.543 --> 00:25:33.020
and in the spirit 
of today's theme,

00:25:33.020 --> 00:25:36.980
just take one
last moment to feel

00:25:39.250 --> 00:25:40.820
your body,

00:25:40.820 --> 00:25:42.778
to notice your breath

00:25:45.180 --> 00:25:49.981
and say one loving,

00:25:49.981 --> 00:25:53.208
kind thing to yourself.

00:26:05.860 --> 00:26:08.550
As you're ready,
bring the palms together.

00:26:08.550 --> 00:26:10.330
Thumbs up to the forehead.

00:26:10.330 --> 00:26:13.210
Feel the pressure of
your thumbs right there

00:26:13.210 --> 00:26:14.693
between the brows.

00:26:15.760 --> 00:26:19.820
Wiggle your toes.
Take a deep breath in

00:26:19.820 --> 00:26:24.510
and we'll close by
whispering thank you

00:26:24.510 --> 00:26:28.020
or I love you or we did it

00:26:28.940 --> 00:26:30.329
or Namaste.

00:26:34.027 --> 00:26:37.194
(upbeat music)