WEBVTT

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- Hey everyone, and 
welcome to Yoga with Adriene.

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I'm Adriene and today we have

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another Yoga for Digestion

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or yoga for when 
you've just eaten too much.

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Life is good, it's 
all good, and guess what,

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the tools of yoga and your pal
Adriene, we're here to help.

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That's the beauty of 
the at-home yoga practice.

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So before you get all 
caught up in your head

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and go down that rabbit hole,

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let's just tend to 
the body with breath

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and some good 
vibes and balance it out.

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Hop into something extra comfy.

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I highly recommend 
drawstring pants. (laughs)

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Let's get started.

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(upbeat music)

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Alright buds, let's start

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in a nice comfortable 
seat of your choice.

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It's all good, man.

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Life is good and 
you know what's better?

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Eating, we're so lucky,
grateful that we even get food.

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So, if you're 
starting this practice

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feeling hard for yourself, 
let's try to shift that

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into A, gratitude for

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the gifts that we have received

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and also yeah, for 
food on the table period,

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and we'll just slowly just
try to shift our perspective,

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find what feels good, 
really quick easy breezy today,

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so sit up nice and 
tall and we'll start

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with just a little Pranayama.

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A little moment of 
meditation of pause

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to just really 
soften through the belly

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and sit up tall.

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Lengthen through the neck.

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Let your hands just rest
wherever they fall naturally.

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And I just wanna keep 
it real, like it happens,

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you know, we get the 
best of ourselves sometimes.

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We have regrets.

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The best way to shift 
anything, in my opinion,

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is to think about being graceful

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and also grateful.

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So, the two Gs 
here to the rescue.

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And yeah, we're gonna do

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some digestive 
health stuff, of course,

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but start with the two Gs
and just find a little grace,

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so make sure you're 
not clenching anywhere,

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especially in the lower belly.

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Let your belly just hang.

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Be loose.

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And then, seriously, 
tap into the gratitude.

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What are you thankful for?

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Give thanks for the things that

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you have and the 
nourishment that you receive.

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And we'll cultivate a little
mindfulness here on the mat.

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Grace and gratitude.

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Gracefully and with gratitude.

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Moving in slow circles, 
inhale, come forward.

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Chest, heart moves forward.

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Exhale, around and back.

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Notice how slow we're moving.

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Inhale, come forward.

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You gotta bring 
the breath though

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and then exhale, 
around and back.

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Now, depending 
on how full you are,

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just see if you can 
really move from your center,

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whatever that means to you.

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Maybe you picture your 
navel drawing a big circle.

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Maybe you like that 
image of the coffee grinder.

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Shout out to Bev.

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And then reverse your 
circle if you haven't already.

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Go the other way and start to
wake up the body even more,

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so find some extra 
movement here on this circle.

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Alright, and 
bring it all back in.

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Spiral it all back in.

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Bring the hands 
together at your heart.

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Grace and gratitude.

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Inhale.

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Bow the head to your 
heart, grace and gratitude.

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Feel that deep stretch 
in the back of the neck.

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Keep it soft and easy today.

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Excuse me.

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And here you go, left hand's
gonna come down to the ground

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and right fingertips gonna
shoot over towards the left,

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and then you're just 
gonna alternate back and forth,

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and you can 
reach out diagonally,

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you can reach out to the side,

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you can take the classic,
traditional side body stretch,

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but just find a little 
back and forth movement

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that feels awesome.

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And try to keep your 
belly soft and the breath full.

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And the next time 
your over to the right,

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go ahead and find a twist,

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so you'll inhale, lengthen,

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and exhale, gentle twist.

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And then what really brings home

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the broccoli or the bacon here,

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that was dumb,

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is the breath.

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So breath down into the belly,

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this directional breath, 
breathing down,

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and then keep it smooth 
even as you breathe out.

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Calming any stress or 
anxiety that might have come,

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that might have led 
you to this practice.

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Yeah, and then with 
nice, easy breeziness,

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just come back to center.

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We'll take the same 
thing on the other side.

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Super chill, 
inhale, lift the chest,

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and exhale to twist.

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Breathe downward into 
the belly as you breathe in,

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and then it comes up 
and out as you breathe out.

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(deep breathing)

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Come back to center.

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And we repeat.

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Hands come to thighs and knees.

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We're gonna move in a circle.

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Different kinda 
breath this time.

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See if you can find a 
breath that really is deep

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and synchronized 
with the movement

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in any way that feels good.

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So, there's no 
right or wrong here,

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just move with your breath.

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Aw, and move in with your belly

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and if any other sounds 
or expressions come out,

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go ahead and let them.

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Hey-o, sorry for the people
you're practicing with though,

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in case it's gas.

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And then reverse your circle.

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And if you're 
practicing this alone,

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if you're practicing this alone,

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just get all like, 
oh, freaky deaky,

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and if you're practicing 
this with friends or family,

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just go ahead and say 
hello to them right now,

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like, what's up, so glad 
we're doing this together.

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Bring balance to the body.

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Yeah.

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Benji.

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Alright, and then 
bring it back to center

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and easy twist to the right.

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Tuck the chin, roll 
up through the spine,

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big inhale, soft belly.

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Exhale, twist.

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Big inhale.

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Exhale, twist.

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Oh yeah.

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One more, inhale.

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Exhale, twist, and 
then come back to center,

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take it to the other side.

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Tuck the chin, 
roll through the spine.

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Make sure you're 
not leaning back,

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so sit, sit up nice and tall

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and lift your sternum up.

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Inhale and exhale.

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And so the 
breath is active here.

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Inhale to lift and 
lengthen, create space,

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and then exhale to twist.

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Never underestimate the power

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of breathing deeply 
and consciously in a twist.

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(deep breathing)

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Alright, after three 
cycles of breath at least,

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go ahead and 
bring it back to center.

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Bring the palms together once
again, grace and gratitude.

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Inhale.

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Exhale, bow your 
head to your heart.

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Awesome, come to lie on 
your back, nice and easy.

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Ooh yeah.
Aw yeah, aw yeah.

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Sounds are 
welcome in this practice.

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This is at home yoga, man.

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Come all the way on your back,

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and when you get there, 
snuggle your shoulder blades

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underneath your heart space.

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Get comfy, 
feel supported by the earth.

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And then here we go.

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We're gonna hug both 
knees into the chest.

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Take your time, 
scoop the tailbone up,

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then hold onto your right knee,

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and send the left 
leg out long all the way.

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Let your heel kiss the ground.

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Then squeeze your 
right knee into your chest.

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Take big old breath in,

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and then as you exhale,

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slowly peel your 
nose up towards your knee.

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Breathing deep, try to keep
the skin of the face soft.

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You can rotate the 
right ankle one way

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and then the other, if you want.

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Oh yeah, can you 
hear my stomach?

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Inhale.

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And exhale to release.

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Great, release 
the right foot down,

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hug the left 
knee into the chest,

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and slowly extend 
the right leg out long.

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Wind relieving post, 
squeeze the left knee in.

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I'm not playin' 
dude, this is in the books.

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This isn't like 
some weird Adriene stuff.

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This is in the books.

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Squeeze, inhale.

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Slow exhale, slow peeling of
the head, neck, shoulders up.

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Nose toward the knee.

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Keep the skin of 
the face soft, breathe.

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So, we're creating compression 
now on the left side.

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The stomach, you always wanna do

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right knee up to the chest first

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in case you're 
doin' this freestyle,

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willy nilly on 
your own without me,

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which I support.

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Inhale.

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Exhale to release.

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Oh yeah.

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Bring the left foot 
to the ground,

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right foot to the ground.

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Take a breather, 
hands on the belly.

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You're gonna walk the 
feet as wide as your yoga mat

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and then bring 
the knees into touch,

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so you can just 
soften through your belly.

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Breathe deep, just breathe.

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Close your eyes.
We're almost done.

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Allow the body to go 
through its different stages.

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That ain't never gonna change.

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So don't beat yourself up,
don't be too hard on yourself.

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Be grateful, be graceful,

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and keep creating 
grooves and patterns that just

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keep bringing you 
back to what feels good.

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Alright, press up 
off the tippy toes

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and lift the 
knees up to the chest.

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One final ditty.

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We're gonna take the 
knees over towards the left

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and then you're 
gonna open your elbows up

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to cactus arms or football.

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Post-Thanksgiving, if 
you're doing this in real time,

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then this is appropriate.

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Ah, football goal post arms.

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If that ain't your 
thing, cactus arms.

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Breathe into your belly.

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If you like, 
turn onto your right ear.

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Close your eyes.

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(deep breathing)

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Inhale.

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Exhale, bring it back to center,

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and take it onto the other side.

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Last one, you got it.

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Try to bring your 
left shoulder to the ground

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as you turn onto your left ear.

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Breathe down into your belly.

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And then back to center.

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One more time, 
squeeze the right knee in.

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Right Side, left leg out.

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You can also do 
left leg on the ground,

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I mean, left foot on the ground.

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Breathe.

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And then right 
leg out, left leg in.

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Breathe.

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Both knees in, squeeze.

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And exhale to release 
everything to the ground.

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Corpse Pose, yes, 
rock this Corpse Pose.

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Inhale, lots of love in,
find a little smile.

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It's all good, baby,

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and then exhale 
just to relax everything.

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Way to go for taking 
time to do this video.

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Take some more 
time for yourself.

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You'll bounce back.
Your body will balance out.

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The best thing you 
can do for yourself

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is be graceful and grateful

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and enjoy every 
second of all the gifts

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that life is bringing you,

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even the ones 
that feel a little eh.

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Just know it's all a gift.
It's all a tool.

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It's all an 
opportunity to learn.

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And tomorrow's 
a new day. Deep breath.

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And exhale.

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My stomach's making noises.

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Bring the hands together

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and we say, namaste.

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(upbeat music)