WEBVTT

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hey guys what's up welcome to yoga with

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Adriene I'm Adriene this is Benji and we

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have a quick little ditty here today to

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help you get the juices flowing help you

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focus reboot or refocus just a little

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pick-me-up for the mind and body so

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let's hop on the mat and find what feels

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good

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okay let's begin at the top of the

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mountain today in Mountain Pose jumping

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right in so it's up to you to really

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bring the breath take a big inhale in

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stand up nice and tall big exhale out

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big inhale in maybe loop the shoulders

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ground through the feet as you exhale

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big inhale in this time reach the

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fingertips all the way up full body

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stretch on an exhale take the right hand

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over to the left wrist side body stretch

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as you tilt to the right inhale reach it

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up exhale side body stretch as you tilt

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to the left just one more time on each

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side inhale reach exhale tilt inhale

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reach exhale tilt coming out of that

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crumpled up state here beautiful inhale

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reach exhale bend the knees take it all

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the way down to a forward fold so just

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take a couple moments to hang out here

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shaking the head a little yes a little

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no try to draw your navel up and in here

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create a full body experience great and

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then feet together or hip width apart

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doesn't matter just nice conscious

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footing we're going to bend the knees

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right fingertips come down in front and

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inhale left fingertips as you open up

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towards the sky big twist roll the

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shoulders away from the ears find

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extension through the crown inhale

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exhale to release and switch left

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fingertips replace the right opening up

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through the right arm this time big

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inhale and big exhale inhale reach

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imagine someone pulling you up from the

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right wrist and exhale to release

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everything down great inhale halfway

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lift here and exhale fold

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plant the palms step or hop it back to

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plank

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pedal it out here move through a vinyasa

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just one of these today so nice and slow

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inhale open the heart exhale to down dog

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this is my version of down dog and

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that's his version of down dog inhale in

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exhale hop the feet up towards the top

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or step the feet up forward fold inhale

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to halfway lift long neck exhale to fold

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inhale bend the knees generously come

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into chair pose here send the hips back

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fingertips forward tailbone is going to

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lengthen down a bit here as you open the

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chest open the heart towards the front

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big breath in here just waking up the

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legs stimulating energy of the body lift

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your toes one more breath then exhale

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twist to the left outer edge of the

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right arm to the outer edge of the left

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that I find lengthen the crown here you

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got it if you want to open it up you can

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here one more breath then exhale release

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everything straighten legs forward fold

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back to chair here we go send the hips

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back excuse me scoop the tailbone rather

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lengthen the tailbone down and open up

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through the chest open through the heart

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so lengthen tailbone down open chest

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big breath in lift the toes and exhale

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find your twist on the other side try to

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keep the knees together here again nice

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long extension through the crown of the

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head big breath in big breath to release

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whew awesome inhale halfway lift exhale

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fold spread the fingertips inhale reach

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for the sky and exhale rain it down

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hands come to the waist and we'll slide

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the left foot back so we're gonna pivot

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on the left foot and coming into warrior

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two so nice wide stance front knee over

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front ankle hands can stay on the

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waistline of your knee

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you to the practice and you're like whoa

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that was just a lot so we're kind of

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giving them thinking mind a break and

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really paying attention to the

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sensations of the body and the breath so

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stay here if you need to otherwise

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reaching the fingertips out imagine

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someone pulling you with your right

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wrist forward gently pulling you tugging

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you by the left wrist back find your

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breath

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good one more inhale in on your next

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exhale straighten through the front leg

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send the hips back

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send hips back and reach the right

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fingertips forward slow tilt into

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trickin awesome today

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triangle right shoulder comes forward

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heart opens up towards the sky length

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through the crown big breath in big

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breath out

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inhale someone pulls you up from your

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left wrist open the chest open the heart

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back to warrior two and the mold whoa

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then we'll turn the right toes in left

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toes out same little ditty on the other

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side so find your footing again hands

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can stay on the waist here as you ground

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and begin to wake up through the legs

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I have foundations of warrior two video

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if you want to check that out we break

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it down someone pulls you from the right

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wrist bind lengthen the side body

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someone pulls you through the left wrist

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head over heart heart over pelvis find

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your breath

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sink deep

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good and one more inhale in and use your

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exhale to press until all four corners

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of your left foot straighten through the

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left leg send the hips back stay long in

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the side body slow reach forward and

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then over into your triangle so resist

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the urge to collapse here work on that

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course

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spark a little fire in your belly here

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and stay connected through the spine one

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more breath here doing awesome deep

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breath in and imagine someone lifting up

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from your right wrist as you come back

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to warrior two we'll bring the hands to

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the waist and straighten through the

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front leg turn both toes in this time

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I'm just going to walk back a little bit

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both toes in we find our power pose here

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loop the shoulders nice reboot posture

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here standing wide legged forward fold

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we got it going on let's do this inhale

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stand up nice and tall exhale ground

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through the feet inhale lift your heart

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lift your sternum exhale slow reach

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forward

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heart reaches forward hips hinging here

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and nice and easy

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we keep flat back as long as possible

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draw the shoulder blades together here

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elbows nice and wide

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keep activation through the navel

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through the abdominal wall here and then

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we'll release the hands down okay this

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is much too much you might skip the

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forward fold part and just roll back up

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stay in your power pose otherwise you

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can bring a block or a chair or pillow

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or something around to lift the earth up

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to you or just stay light on the

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fingertips

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eventually we're walking the palms all

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the way back in line with the arches of

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the feet we're keeping the shoulders

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plugged in and the crown of the head

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will come to the ground so I don't

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typically do you know even my practice

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on the channel because

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want everyone to feel like they're being

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taken along for the ride but just check

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out where you are today if you have an

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inversion practice maybe you pop up

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there for a moment stay mindful

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integrated but only if you have that

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practice

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to come out of the posture press in your

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foundation engage through your Center

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let's slowly walk the palms all the way

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back up soft knees here his hands come

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to the waistline we loop the shoulders

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and lift the heart hmm awesome hop the

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feet together or heel toe heel toe all

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the way back to your Mountain draw the

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palms together at the heart take a deep

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breath in and let a big exhale out

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through your mouth

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close your eyes notice how you feel

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great work

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you