WEBVTT

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- What's up everyone, 
welcome to Yoga with Adriene,

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I'm Adriene and today 
we have Yoga for Golfers.

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This is a big request, 
I wanna give a little shout-out

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to my family, 
the Martinez family.

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Thank you for always 
letting me drive the cart,

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and for all you golfers, 
this one is for you,

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so hop into something 
comfy, take off your shoes

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and let's get started.

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(upbeat music)

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Alrighty my friends, let's begin
in a nice comfortable seat.

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If you are not able 
to come onto the ground

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or you don't 
wanna get down super low

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you can do this 
first part in a chair.

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We're gonna sit 
up nice and tall.

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Just take a moment to take a
big full conscious breath in,

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and as you breathe 
out relax your shoulders,

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kind of come into the moment.

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You've committed to do this
practice, hats off to you.

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Take another deep breath in

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and use that exhalation 
again to relax your shoulders

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and just kinda come 
into the present moment.

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This is important, right?

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On the course, in the game, 
the ability to recognize

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what it feels like to 
be really present and calm,

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and of course the breath 
is an awesome tool for that,

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so take one more deep breath in

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and use an exhale to 
relax your shoulders, awesome.

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Send one leg out 
and hug one knee in.

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If you're in a 
chair you can just do

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a gentle twist in the chair.

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If you're on the ground hug
one knee in, send one leg out.

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Everyone sit up nice and tall,

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start to really 
awaken this line of the spine

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from the crown to the tail, 
so lots of awareness.

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We're just gonna 
take a gentle twist

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by hugging the knee 
in towards the chest

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and then taking the 
back arm behind you,

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sitting up nice and tall.

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If you're in a chair, 
again you can just take

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a regular twist, what 
we're wanting to do is

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gain a lot of 
awareness up and down

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the trunk of the 
body here as you twist,

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so if you feel like 
the spine is collapsing,

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see if you can make soft, 
simple self-adjustments

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to sit up nice and tall.

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I am in Nicaragua, so there's
lots of sounds around me.

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Here we are on the little
mini-golf course here, so...

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You might hear a 
unique soundtrack

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throughout the 
course of this video.

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Take one more 
deep breath in here,

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use your exhale again 
to relax the shoulders down

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and then release and 
take it to the other side.

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Move at your own pace, 
there's no need to rush

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or jerk yourself around 
here, be kind to your body

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and find the 
twist on the other side.

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Whoa, what a view.

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Notice how this 
side is different.

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One thing for golfers 
is we tend to really work

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one side of the 
body over the other,

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so we can use 
practices like yoga

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to even that out, 
counter-balance,

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find balance in the body by
strengthening and lengthening

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the right and 
the left side evenly.

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And take one more deep 
breath in here, fill her up.

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Exhale, relax your 
shoulders, awesome.

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And then we're gonna unravel,
we're gonna come to all fours.

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So take your time getting there.

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See if you can 
move with your breath.

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And if you're feeling 
like the body is tired,

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or you know, 
that rickety feeling, 


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or oh, I'm not flexible,

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just remember that's 
why we do these practices.

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If you're already 
light and flexible

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then there would be no 
need to do things like this.

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So it's all good, 
everything is as it should be.

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Don't let your pesky mind turn
you off from the practice.

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Once you get down nice and low,

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stack the 
shoulders under the wrists,

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the knees 
underneath the hip points,

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and then you don't 
have to find tension

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or tightness in the belly

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but just a little 
awareness of your core,

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and usually I like 
to invite people

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to draw their 
navel up a little bit,

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and that changes the 
rotation of the pelvis

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and a good way to 
think about it is you lift

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the front body up 
to meet the back body.

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So you find a little 
support through the trunk,

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also really good for golf game.

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Take one more 
deep breath in here,

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just gaining more 
awareness throughout the trunk

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of the body, all 
four sides of the torso.

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And then when 
you're ready, inhale,

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drop the belly to the earth, 
rotate the shoulders

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away from the ears so open up
your chest and look forward.

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Big inhale in here.

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Exhale, reverse it, 
rounding through the spine,

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claw into the fingertips 
so you're not putting a bunch

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of pressure in the base 
of the palm or the wrist.

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And then one more time, 
inhale, drop the belly.

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Nice and slow today, 
and exhale round through,

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take your time.

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Navel draws up up up.

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Sweet, inhale, 
come to a neutral spine.

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We're gonna turn the 
left fingertips out and around

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and stretch through 
the forearm, the wrist.

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If you want a little more here

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depending on how 
you feel in your body,

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you can rock front 
and back, breathe deep.

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Great, then release, 
come back to neutral

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and then turn the 
right fingertips out,

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stretching through 
the wrists, the forearm,

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breathing all the while.

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Cool, and then release, 
awesome, okay.

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Opening up 
through the front body,

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drop the elbows 
where the hands are

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and you're gonna 
walk the knees back.

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Find a rock in the pelvis

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and then slowly melt 
your heart to the earth.

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You don't have to come 
super close to the ground.

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If your forehead 
reaches the earth, awesome,

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but we're opening up 
through the shoulders

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and through the front body here,

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pressing into the fingertips,

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pressing into 
the tops of the feet.

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And essentially 
you're sticking your butt

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way up in the air here.

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Breathing in, (inhales)

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breathing out. (exhales)

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Take one more breath here
(inhales) and exhale. (exhales)

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Awesome, then 
slowly come back up.

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Alright, one more 
thing here on all fours.

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This time you're gonna 
bring your knees super wide.

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Big toes come in to touch maybe,

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or just come in 
towards the center.

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Then walk your hands 
a little bit forward now

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and as you're ready, inhale,

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reach your right 
fingertips up towards the sky.

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Feel big stretch here, 
and then exhale.

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Bring your right 
fingertips underneath the bridge

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of your left arm as 
we come in for a twist.

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Big twist in the upper back
body here, breathing deep.

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You really wanna 
feel your breaths,

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so as you breathe 
in you should feel

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the skin of the torso stretch.

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And then connect to your core,

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a little awareness in 
the belly as you press

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into your left palm, so 
try to move from your core.

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And unravel and switch.

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Inhale, left fingertips reach
for the sky, big stretch,

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exhale, thread the needle.

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Notice how this 
side is different.

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You wanna gain that awareness
so that you can work on that

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throughout your yoga practice.

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Again, counterbalancing
any work you do

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on only one side of the 
body during your golf game.

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Inhale and exhale, come back.

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Awesome work, okay, from here
we're gonna walk the knees in.

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Send the hips up high 
to a Downward Facing Dog.

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So don't panic if 
you're new to the practice,

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just move nice and 
slow and feel it out,

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that's the most important thing.

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You don't wanna just kind of
push yourself into a shape,

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but really feel your hands
press evenly into the earth

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and then don't worry at all

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about getting the 
heels down to the earth.

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Keep the heels lifted for now

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and just start to find soft
easy movement that feels good.

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I just heard a 
howler monkey, what?

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They sound like dinosaurs.

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Okay, so paddle it out, 
and use this valuable time

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to check in with your body.

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So the thoughts 
are really powerful,

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and golfers know this, right?

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You gotta have that connection

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to the mind, the concentration.

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You want your mind working 
for you, not against you.

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So practice that here 
in your yoga practice.

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That was redundant, but 
practice that here. (laughs)

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Okay, take one 
more deep breath in.

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And then exhale, walk the feet
up towards the hands slowly,

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keep the knees bent.

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Take a big forward fold here
and bend the knees generously

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to find awesome 
release in the lower back.

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Make sure you're not 
holding the head or the neck.

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You might even shake the head
a little yes, a little no.

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You might even rock on the
feet a little, front and back.

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Connect to your breath.

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And then when you're ready,
really connect all four corners

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of the feet to the 
earth for stability,

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and then find a little
connection to your center,

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your core and as you're ready, 
tuck the chin into the chest

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and enjoy this 
next move as you roll

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all the way up to standing.

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And as you 
stand up nice and tall

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in what we call 
Mountain Pose or Tadasana,

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check in with your 
beath again and just notice

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if you are shifting 
towards the front of your feet

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or the back, see if you 
can spread awareness evenly

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throughout all four 
corners of the feet.

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And when you're 
ready, take the fingers,

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swim them around to 
interlace behind your tailbone

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and start to open 
up through the chest,

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even more here by drawing the
knuckles down, and maybe away.

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And if you need to 
square the wrists here,

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keep lots of space, 
go ahead and do it.

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Otherwise work to 
bring the palms together.

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And then again we wanna breathe
deep and use each exhale

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to draw the shoulders 
down away from the ears.

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Soft easy movement in the 
neck might feel good here.

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And then again, just 
keep noticing are you shifting

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weight to one 
side or front to back.

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See if we can 
balance out both the right

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and left side of the body here.

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Great, take one 
more breath, inhale.

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Use the exhale 
to release the arms.

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Wonderful, we're gonna 
inhale, reach for the sky,

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spread your fingertips, 
you're gonna feel

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a nice flow of 
blood and energy here.

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Inhale, reach for the sky.

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Exhale, bend 
the knees generously

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as you take it all the way down,

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just roll with me here.

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Great, from here we're gonna
step the right foot back.

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Just the right foot, 
keep the left foot forward.

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And then you're gonna 
come onto the right knee

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and slowly rise back up.

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Front knee is over front ankle,

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so you don't want that 
knee coming way over the toes.

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Stack it up, line it up, 
and then (laughs)

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see if you can just 
kind of shift your awareness

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back to this trunk, 
all four sides of the torso,

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lifting and lengthening up 
towards the sky.

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Awesome, left hand comes to
the top of the left thigh.

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Inhale, reach your 
right fingertips up.

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Big breath in, big breath out.

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Take your right fingertips 
over towards the left.

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You should feel this 
really awesome stretch

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through the front of 
the right hip and the psoas.

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Breathing deep, inhale.

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Lift the chin 
slightly, big stretch.

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Exhale, come back 
to center, beautiful.

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Both hands reach 
up towards the sky

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and then release it all 
the way back down, beautiful.

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From here, nothing fancy, 
I'm just gonna lift the back leg

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and then I'm gonna 
step the back leg up

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to meet the front 
and I'm gonna switch.

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So left foot goes back 
and lower under the left knee.

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Front knee is 
stacked over front ankle,

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and when you're ready, 
lift up through the torso.

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Right hand comes to 
the top of the right thigh,

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you can use this 
as a little reminder

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to pull that right hip crease in

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so you can find 
length through the torso.

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And then when you're ready,

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reach the left 
fingertips up towards the sky.

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Big stretch, find length 
through the left side body.

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And then when you're 
ready, slowly start to reach

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towards the 
right side of your mat.

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So the lower body is grounded

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and we're lifting 
up through the trunk.

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Big inhale.

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Big exhale, (exhales) 
one more breath, inhale.

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Lift the chin 
slightly. (inhales)

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Awesome, then exhale, come back.

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Both fingertips 
reach up towards the sky,

00:12:48.635 --> 00:12:50.603
big stretch. (inhales)

00:12:50.603 --> 00:12:53.673
And then release it down, 
you got this, beautiful.

00:12:53.673 --> 00:12:57.944
Lift the back knee, bring it
up to meet the front, great.

00:12:57.944 --> 00:13:02.081
From here, tuck the chin,
drop the crown to the earth,

00:13:02.081 --> 00:13:05.618
and once again, 
big release for the lower back.

00:13:05.618 --> 00:13:10.825
Forward fold, we're here for
five, relax your shoulders,

00:13:10.825 --> 00:13:13.793
four, soften through the jaw,

00:13:13.793 --> 00:13:17.063
three, (inhales) breathing deep,

00:13:17.063 --> 00:13:19.699
two, (exhales) and one.

00:13:19.699 --> 00:13:23.636
Beautiful, repeat the 
roll up, tuck the chin.

00:13:23.636 --> 00:13:26.305
Come all the way up to standing.

00:13:27.940 --> 00:13:29.375
Alright, one more time.

00:13:29.375 --> 00:13:30.643
Swim the fingertips around,

00:13:30.643 --> 00:13:33.646
interlace this time, 
opposite thumb on top.

00:13:33.646 --> 00:13:36.649
Knuckles drawn down and away,
we open up through the chest,

00:13:36.649 --> 00:13:39.452
lengthen through all 
four sides of the torso.

00:13:39.452 --> 00:13:41.387
Stand up nice and tall.

00:13:44.223 --> 00:13:45.458
Breathing deep.

00:13:52.965 --> 00:13:54.600
Awesome, then slowly release.

00:13:54.600 --> 00:13:56.769
Inhale, reach for the sky.

00:13:57.970 --> 00:13:59.972
Exhale all the way down.

00:14:01.674 --> 00:14:04.277
Step the right foot back, this
time you can lower the knee

00:14:04.277 --> 00:14:07.046
just like we did before 
or you can keep it lifted.

00:14:07.046 --> 00:14:08.815
Right hand comes 
to the earth, inhale,

00:14:08.815 --> 00:14:12.985
left fingertips 
towards the sky, big stretch.

00:14:12.985 --> 00:14:15.394
Inhale in, exhale.

00:14:15.394 --> 00:14:18.624
If the back knee is lifted,
maybe you try to keep it lifted.

00:14:18.624 --> 00:14:20.526
If it's lowered you 
can keep it lowered.

00:14:20.526 --> 00:14:22.762
You're gonna slowly 
bring the left fingertips back,

00:14:22.762 --> 00:14:26.632
right fingertips forward and
lift up through the torso.

00:14:26.632 --> 00:14:28.334
Imagine lifting up 
from the armpit chest,

00:14:28.334 --> 00:14:31.337
so a little more challenging
version of that is here.

00:14:31.337 --> 00:14:34.340
Back knee lifted 
or back knee lowered.

00:14:34.340 --> 00:14:37.276
Tap into that core 
strength, this is huge here

00:14:37.276 --> 00:14:40.213
for you to breathe using 
the inhale to find length,

00:14:40.213 --> 00:14:42.648
the exhale to 
relax the shoulders down.

00:14:42.648 --> 00:14:47.220
Take one more big beautiful
breath in here, you got this.

00:14:47.220 --> 00:14:49.255
Gorgeous, then check it 
out, this is a challenge.

00:14:49.255 --> 00:14:51.157
You're gonna send 
the left fingertips down,

00:14:51.157 --> 00:14:55.094
right fingertips up for 
one big stretch here, inhale.

00:14:55.094 --> 00:14:57.463
And then exhale 
all the way back down.

00:14:57.463 --> 00:14:59.298
Awesome work, 'kay, 
same thing on the other side.

00:14:59.298 --> 00:15:00.500
We're almost done here.

00:15:00.500 --> 00:15:03.202
Step the back foot 
up to meet the front.

00:15:03.202 --> 00:15:05.104
Take a deep breath in, (inhales)

00:15:05.104 --> 00:15:07.607
reset and left foot goes back.

00:15:08.908 --> 00:15:12.512
Alright, your choice, 
back knee lowered or lifted.

00:15:12.512 --> 00:15:13.679
Big twist here 
when you're ready,

00:15:13.679 --> 00:15:15.548
plant the left palm, inhale,

00:15:15.548 --> 00:15:18.384
lift the right 
fingertips up high.

00:15:20.520 --> 00:15:22.822
Draw the shoulder 
blades together, stick with it,

00:15:22.822 --> 00:15:27.093
breathing deep, back 
knee lowered or lifted.

00:15:27.093 --> 00:15:28.995
Then when you're 
ready, light a little fire

00:15:28.995 --> 00:15:32.799
under your belly, 
connect to your core.

00:15:32.799 --> 00:15:35.701
And we'll lift off, 
squeezing our thighs

00:15:35.701 --> 00:15:37.436
to the midline 
for stability here.

00:15:37.436 --> 00:15:38.938
Pull the right fingertips back,

00:15:38.938 --> 00:15:41.040
left fingertips 
are reaching forward.

00:15:41.040 --> 00:15:41.974
Imagine you're sandwiched

00:15:41.974 --> 00:15:45.578
between two wall 
pieces or two windowpanes.

00:15:47.280 --> 00:15:48.548
Back knee lowered or lifted,

00:15:48.548 --> 00:15:50.082
take one more 
breath, try to lift up

00:15:50.082 --> 00:15:54.420
through all four sides 
of the torso, find length.

00:15:54.420 --> 00:15:56.989
And then here's our 
challenge, more rotation.

00:15:56.989 --> 00:16:00.560
Right fingertips go down as
the left fingertips reach up,

00:16:00.560 --> 00:16:02.995
you got this, breathing deep.

00:16:02.995 --> 00:16:06.732
Long beautiful neck, maybe
lift your chin just slightly.

00:16:06.732 --> 00:16:11.398
Yes, and then exhale, 
take it down slowly.

00:16:13.172 --> 00:16:15.942
Awesome work, plant the palms.

00:16:15.942 --> 00:16:18.945
This time you're gonna 
step the right toes back,

00:16:18.945 --> 00:16:21.214
one plank pose here.

00:16:21.214 --> 00:16:25.218
You can come onto the 
forearms here if you like.

00:16:26.118 --> 00:16:28.888
And we're here 
for five, breathing,

00:16:28.888 --> 00:16:31.356
four,

00:16:31.356 --> 00:16:34.941
three, two,

00:16:34.941 --> 00:16:38.097
and lower the knees on the one.

00:16:38.097 --> 00:16:39.932
Great, take the knees 
just like we did before

00:16:39.932 --> 00:16:41.834
as wide as the yoga mat.

00:16:41.834 --> 00:16:43.970
Inhale, look forward.

00:16:43.970 --> 00:16:47.415
Exhale, relax, Child's Pose.

00:16:47.415 --> 00:16:50.710
If a Child's Pose is not a
relaxing pose for you, (laughs)

00:16:50.710 --> 00:16:53.479
then you can just 
sit up nice and tall.

00:16:53.479 --> 00:16:55.147
Notice how you feel.

00:16:57.817 --> 00:17:02.822
Alright, slowly rise up, 
come to lie flat on your back.

00:17:02.822 --> 00:17:05.558
This is the good stuff.

00:17:05.558 --> 00:17:08.895
We'll end with a 
little release for the hips,

00:17:08.895 --> 00:17:13.665
so if you have open hips,
flexibility in the hips already,

00:17:13.665 --> 00:17:15.501
then you can do regular pigeon.

00:17:15.501 --> 00:17:19.238
Otherwise I'm gonna 
guide us to flat back

00:17:19.238 --> 00:17:21.973
and we're gonna do our 
reclined one-legged pigeon.

00:17:21.973 --> 00:17:25.310
So you'll keep both 
feet on the ground to start

00:17:25.310 --> 00:17:26.979
and you're gonna 
cross your right ankle

00:17:26.979 --> 00:17:30.149
over the top of your left thigh.

00:17:30.149 --> 00:17:31.817
And if you're new to this,
this can be a little confusing

00:17:31.817 --> 00:17:33.686
at first but then 
once you get the hang of it

00:17:33.686 --> 00:17:37.857
it's a good go-to release
for the lower back and spine

00:17:39.825 --> 00:17:43.462
and the hips, yeah, and 
the glutes and everything.

00:17:43.462 --> 00:17:46.732
Okay, right fingertips 
go in through the hole

00:17:46.732 --> 00:17:48.601
and then we'll 
interlace behind the thigh,

00:17:48.601 --> 00:17:50.736
not the shin, behind the thigh.

00:17:50.736 --> 00:17:53.039
Then press your left 
foot into an imaginary wall,

00:17:53.039 --> 00:17:56.609
so you're creating a 90 degree
angle here, best you can.

00:17:56.609 --> 00:17:58.611
And then we'll squeeze 
the legs towards the heart.

00:17:58.611 --> 00:18:00.046
You can close your 
eyes here and just use

00:18:00.046 --> 00:18:02.982
the sound of my 
voice to guide you.

00:18:04.617 --> 00:18:08.788
You can rock gently left to
right for a little more stretch.

00:18:10.303 --> 00:18:12.458
And if you want 
more in the hamstrings,

00:18:12.458 --> 00:18:13.759
you'll release that right ankle

00:18:13.759 --> 00:18:15.394
and just send 
the left leg up high.

00:18:15.394 --> 00:18:17.697
So there's lots of 
options to play and wiggle

00:18:17.697 --> 00:18:20.333
in and out here, creating space.

00:18:28.941 --> 00:18:31.844
Awesome, and then 
we'll slowly release.

00:18:31.844 --> 00:18:35.948
Both feet come to the ground,
reset, take a deep breath in.

00:18:35.948 --> 00:18:39.018
Long breath out, and 
then cross the left ankle

00:18:39.018 --> 00:18:42.321
over the top of the right thigh

00:18:42.321 --> 00:18:44.890
and find it on the other side.

00:18:44.890 --> 00:18:46.659
I like to imagine 
my right foot kicking

00:18:46.659 --> 00:18:48.694
into an imaginary wall here,

00:18:48.694 --> 00:18:50.463
and then I'm 
slowly using my left elbow

00:18:50.463 --> 00:18:55.267
to kind of guide the 
left thigh a little bit out.

00:18:55.267 --> 00:18:57.003
Every body will be 
different of course,

00:18:57.003 --> 00:19:01.703
so use your breath to explore
and find what feels good.

00:19:10.950 --> 00:19:13.185
Use your 
exhalations to relax places

00:19:13.185 --> 00:19:15.321
where you might 
have gotten tight here,

00:19:15.321 --> 00:19:17.423
perhaps in the shoulders.

00:19:19.291 --> 00:19:22.061
Extend that leg if you 
did it on the other side,

00:19:22.061 --> 00:19:26.832
and we've taken the 
right foot up towards the sky.

00:19:26.832 --> 00:19:31.404
Cool, beautiful work, 
take one more big breath in

00:19:31.404 --> 00:19:33.606
and use an exhale to release.

00:19:33.606 --> 00:19:35.975
Take a second here 
to bring the arms out

00:19:35.975 --> 00:19:39.078
to your sides and just 
windshield wiper the legs

00:19:39.078 --> 00:19:41.681
one side and then the other,

00:19:41.681 --> 00:19:43.482
getting a little booty massage,

00:19:43.482 --> 00:19:46.919
a little massage on 
the piriformis maybe.

00:19:49.055 --> 00:19:50.556
Cool, and then from 
here you can rock and roll

00:19:50.556 --> 00:19:52.892
up to a seat, take a 
nice breath at a seat

00:19:52.892 --> 00:19:54.960
or if you wanna 
take a quick Savasana

00:19:54.960 --> 00:19:58.030
you'll just 
extend the legs out long.

00:20:00.599 --> 00:20:04.770
Hats off to you for taking
the time to tend to your body.

00:20:06.739 --> 00:20:08.741
I wish you the 
best on the course.

00:20:08.741 --> 00:20:09.975
Share this with your friends,

00:20:09.975 --> 00:20:13.179
your family, 
other people who play.

00:20:13.179 --> 00:20:15.971
And we'll finish by 
bringing the palms together

00:20:18.717 --> 00:20:22.221
and bowing to one 
another, we say namaste.

00:20:23.856 --> 00:20:26.425
(upbeat music)