WEBVTT

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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have an 
awesome yoga for gut health,

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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, my sweet friends,

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let's begin seated in a nice,

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cross-legged pose.

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We call this the 
easy pose, Sukhasana,

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but it's not necessarily 
to mean that it's easy,

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so just come on 
down to the ground.

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If you need to lift the hips up

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or give yourself a little
pillow or something to sit on

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to help you sit up 
tall versus rounding

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and collapsed in the spine.

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When we sit collapsed, 
our internal organs get

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kind of smushed together, so
pause the video if you need to

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and find something to sit on

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so you can sit up nice and tall.

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Find a little lift from within.

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And then throughout regular
practice we'll find more ease

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in the shape, alright?

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Thanks for being here,
let's jump right in.

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Sit up nice and tall.

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Let your hands just gently rest

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on the knees or thighs, 
wherever they fall naturally.

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If you feel comfortable,
close your eyes here

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as we just take a 
second to tune in.

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Really utilizing and,

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I'm gonna say it,

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maximizing this time that
you've carved out for yourself.

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So, with targeted practices 
we have to also remember

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that with yoga we're 
working with an understanding

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of a whole body and 
that's what we're trying to grow

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is this whole body awareness,

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that it's all connected 
and when we're talking

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or considering gut health,

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I think that's an 
important reminder.

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Alright, if you haven't already,

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begin to bring your 
attention to your breath.

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Notice if you're 
holding in your belly.

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See if you can soften there

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and if you're 
holding any other place,

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the jaw, the toes, even in
the hands or the shoulders,

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start to soften and relax,
come into the present moment.

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Right, it's all connected.

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Then, together,

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I'll invite us to 
take the deepest breath

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you've taken all day.
Here we go, ready?

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Big inhale.

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And as you exhale, go 
ahead and release it out

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through the mouth 
with a little ha sound.

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Good, big inhale again.

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Exhale, ha sound.

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Relaxing the shoulders as you
breathe out, one more time.

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Here we go, big inhale.

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Lift your heart, 
sit up nice and tall.

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And exhale, relax the 
shoulders as you breathe out.

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Good, now bring 
your hands to your belly.

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Inhale, breathe in.

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This time as you breathe in,

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think of this 
directional breath,

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what we call directional breath.

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Your inhale goes down,

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you can feel your hands
actually move as you breathe in.

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And exhale, soften, 
hands gently draw in,

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slight retraction 
as you breathe out.

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Twice more like that,
here we go. Big inhale.

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Feel the belly expand,
heart lifts.

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Exhale, navel gently 
retracts back to the spine.

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And one more time, inhale.

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And exhale.

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Excellent.

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Bring your 
fingertips to your sides,

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plant the left 
palm to the earth.

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Inhale, reach the 
right arm all the way up.

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Big side body stretch.

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If you feel collapsed 
in the belly, again,

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maybe lift the hips.

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We'll work to find 
that Upward Facing Dog

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or Cobra sensation in the heart.

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This lift through 
the chest up so we can

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minimize the 
collapse in the belly

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and then, when you're ready,

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we're gonna take it 
all the way up and over

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just past the 
front of your left knee.

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So you're feeling a big stretch

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in your lower right 
side of your back, sorry.

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And we're feeling a massage

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or a little compression 
in the left low belly.

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If the fingertips come 
to the ground, let them.

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If not, just 
reach, reach, reach.

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Great, inhale in.

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For your next exhale, 
draw the chin to the chest.

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Good, inhale, just reverse,
come all the way back up.

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And exhale, right 
fingertips to the earth.

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Great, second side.
Right hand to the earth.

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Inhale, first, come 
out of the left sideways

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by reaching all the way up.

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Left fingertips to the sky.

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Inhale in. Exhale,
slowly take it up

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and over just 
past your right knee,

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so going on a diagonal line.

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Creating space in 
the left low back.

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Creating a little compression

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in the right low belly 
and right oblique.

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Maybe you stay reaching here,

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maybe the fingertips 
come to the ground.

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Breathe, breathe, breathe.

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Alright, listen carefully.

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Inhale to look forward.
Exhale, chin to chest,

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navel draws in, 
hug the low ribs in.

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Sweet.

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Slowly reverse it, 
come all the way back up,

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left hand reaches all 
the way up towards the sky

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and we come back down, 
fingertips to the earth.

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Alright, we're gonna 
uncross the ankles here.

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Just bring one foot 
in front of the other.

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Let's unify, let's 
bring the left heel in

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and then the right foot 
in front just for starters.

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Then, here we go, 
big inhale, palms face up,

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sweep up towards the sky,
lift from your waistline.

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So creating a long sensation 
through the front body,

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just kind of grounding
sensation through the back body.

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Again, coming up 
out of our organs a bit,

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finding that left 
from the pelvic floor.

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Inhale in. Exhale, 
dial your heart space

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towards your left knee.
So, twist to the left

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and then we're gonna take it
down just like we did before.

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But this time both fingertips
coming towards the ground.

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Inhale to look forward, smile.

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Exhale, chin to chest,
round through.

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See if you can create a 
little hollow body here.

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Navel draws in.

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Cool.

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Walk it through center,
get as low as you can.

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No need to go as low as me,

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but if you can get 
forearms to the ground, great.

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Otherwise stay lifted.

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You can even come 
forehead to the earth.

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And then walk it all 
the way to the right.

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Inhale to look forward, smile.

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Exhale, chin to chest.

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Inhale to bring it 
all the way back up.

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Reach for the sky.

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And exhale, fingertips float
down gently at your sides.

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Good, let's switch.

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Right heel comes in,
left leg out.

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Here we go, big inhale,
reach for the sky.

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Beautiful, exhale from center.

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So, slowly twisting 
to the right from here.

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Good, inhale in again.

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Exhale over to your 
right nice and easy.

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And just check it out,
breathing deep.

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So really focusing on the

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sensations today 
versus the shape.

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Really, always in yoga, but
really today so we can start

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to create more awareness.

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Well, a deeper 
relationship with your guts.

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So many metaphors there.

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Okay, inhale, look forward.

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Exhale, chin to chest.

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Good, and then here we go,
walking through.

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Coming through center, 
forearms, fingertips,

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forehead to the mat, 
nice hip stretch here.

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So breathe deep, 
breathe into your belly.

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And then keep this train moving.

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Let's go all the way 
over to the left, aw yeah.

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Inhale, look forward,
open the chest.

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Find extension.
Exhale, contract,

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navel draws in, chin tucks.

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Sweet, and then release 
by bringing fingertips all

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the way up towards 
the sky, big breath in.

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Exhale, fingertips float down.

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Awesome work.

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Alright, from here, we're
gonna slowly come to a seat.

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So lean back on your bum.

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Bring your 
knees up into the sky,

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bring your hands 
behind your thighs.

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Loop the shoulders,
lift your heart.

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Inhale in, exhale, don't think, 
just breathe, lean back.

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Toes can stay on the ground.

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Inhale in.
Exhale, lift your heart.

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Shoulders drop and one 
more time, big breath in.

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Send that breath down 
into the belly, inhale.

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Exhale, maybe the shins lift.

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Good, try to keep 
your elbows hugging in.

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So your shoulder blades 
can wrap down and around.

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Down and around, yes.

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Inhale in again.

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Exhale, maybe you release the 
fingertips, palms face up.

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Inhale in again.

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You never know, exhale, maybe
you straighten the legs.

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Lift your heart.

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Armpit chest lifting here,
heart's lifting.

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Elbow creases towards 
the sky for three, two.

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On the one, slowly release.

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Come through to all fours.

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Knees underneath the hips,
wrists underneath the shoulders.

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Just one Cat-Cow here, so drop
the belly, open the chest.

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Exhale, round through 
the spine, chin to chest.

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Good, cross one 
ankle over the other.

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You're gonna paint 
your yoga mat with your mat

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as you come back all 
the way through to a seat

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and then all the 
way to your back.

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And when you land on your back,
go ahead and center yourself

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on your yoga 
mat if you have one.

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And then I'll invite us all to
hug the knees into the chest.

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So I'll meet you here.

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You can take a 
couple breaths here

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to rock gently side to side.

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Little low back love here as
you scoop the tailbone up.

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Keep your shoulders 
relaxed, elbows.

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Lots of awareness and the elbows
drawing down perhaps here.

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Little awareness in the feet.

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Inhale in. Exhale, draw 
your nose towards your knees.

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Doesn't matter if 
your nose comes close

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to your knees at all.

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Just find that intention,

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so really squeezing, 
squeezing and squeezing.

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Option to grab the outer edges

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of the feet, 
keep breathing here.

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And then when 
you're ready, slowly release.

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Hold onto your right shin,

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kick your left 
leg all the way out.

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Inhale in deeply here.

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Exhale, peel your nose 
up towards your right knee.

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Keep breathing, strong 
left leg, flex your left toes.

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Good, and then slowly release.

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We're gonna switch, 
send the right leg out,

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bring the left knee up,
inhale in.

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Exhale, nose toward the knee.

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Breathe here, strong right leg.

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Shoulders relaxed, 
skin in the face soft.

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Good, slowly release.

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Switch, right leg comes back up.

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Inhale in. Exhale, 
right knee crosses over

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the left side of the body.

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You can even shift 
your hips to the right side

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of your mat as you 
come into this Supine Twist.

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Send your right arm out long,
use the palm of your left hand

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to gently comb the 
outer edge of your right thigh

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that IT band all the way down.
The power of touch.

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And maybe gently 
turn onto your right ear,

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find that directional breath

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here breathing 
down to the belly.

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You gotta bring the breath,
you got this.

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The more depth of breath you
can find in this practice,

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the more benefits I think 
you're going to experience.

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So think of it that way,
my darling.

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When you're ready,

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let's come back 
through to center and switch.

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Take it to the other side,
extending the right leg out,

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lifting the left 
knee up and taking it over

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into your Supine Twist.

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Again, option to 
bring the hips over towards

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the left side of the mat.

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Then we'll extend 
through the left arm.

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Maybe you come onto 
your left ear, breathe deep.

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Oh, my mid-back 
is a bit tight today.

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And then use your right hand

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to gently comb the outer
edge of your left thigh down.

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Nice, deep, loving 
breaths here, you got this.

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Notice how the 
breath, in particular,

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the depth of breath,

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notice how that can 
change your experience

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and the way you 
feel in this shape.

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Even just three deep breaths
can change it, change it all.

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I can even hear my 
stomach talking in this shape.

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It's working!

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Okay, one more breath.

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Come back to center,
hug both knees up

00:13:34.614 --> 00:13:36.215
into the chest once again.

00:13:36.215 --> 00:13:39.652
This time we're gonna 
take them wide, nice and wide.

00:13:39.652 --> 00:13:42.689
Knees wide, squeezing, lifting,
breathing into the belly.

00:13:45.725 --> 00:13:47.794
If you wanna take a 
Happy Baby here, you can.

00:13:47.794 --> 00:13:51.197
Grab the outer edges of 
the feet or the inner arches,

00:13:51.197 --> 00:13:54.167
kick the soles of the 
feet up towards the sky.

00:13:54.167 --> 00:13:57.737
Deep breath in, long 
breath out as you reach

00:13:57.737 --> 00:14:00.192
your tailbone towards 
the front edge of your mat.

00:14:02.575 --> 00:14:05.745
Nice, and then slowly bring
the soles of the feet down

00:14:05.745 --> 00:14:08.557
to the ground, 
hands come to the earth

00:14:08.557 --> 00:14:11.934
to walk your heels up 
towards your sits bones.

00:14:11.934 --> 00:14:15.254
Feet are nice and hip-width
apart, toes pointing forward.

00:14:15.254 --> 00:14:17.990
Inhale to lift the 
hip points up high.

00:14:19.125 --> 00:14:22.361
Breathe into the belly, crawl
the shoulder blades down

00:14:22.361 --> 00:14:27.233
towards your heels and 
exhale slowly to lower.

00:14:27.634 --> 00:14:28.634
Good.

00:14:28.634 --> 00:14:30.436
From here, we're 
gonna walk the feet

00:14:30.436 --> 00:14:31.704
as wide as the yoga mat,

00:14:31.704 --> 00:14:33.573
knees come into touch,

00:14:33.573 --> 00:14:35.808
soften through 
the bowl of the pelvis

00:14:35.808 --> 00:14:37.543
and bring your 
hands to your belly.

00:14:38.845 --> 00:14:43.583
Slow and steady clockwise
circles rubbing the belly nice

00:14:43.583 --> 00:14:45.284
and slow, breathing deep.

00:14:45.284 --> 00:14:48.154
If you have not caught a nice,
deep breath yet,

00:14:48.154 --> 00:14:49.722
do it for yourself now.

00:14:56.662 --> 00:15:01.100
And then stop, pause, 
relax everything here.

00:15:01.100 --> 00:15:02.735
Knees are kissing 
towards each other,

00:15:02.735 --> 00:15:05.238
elbows are relaxed on the
ground, shoulders are relaxed.

00:15:05.238 --> 00:15:08.641
Close your eyes and just
listen, listen to your breath.

00:15:08.641 --> 00:15:10.777
Learn to take more time

00:15:10.777 --> 00:15:14.147
to listen to your guts,
your intuition.

00:15:15.314 --> 00:15:16.616
It's all connected.

00:15:29.162 --> 00:15:31.531
And then just pay attention,
notice what came up here.

00:15:31.531 --> 00:15:33.499
There's no right or wrong.

00:15:33.499 --> 00:15:36.569
We're gonna open the knees wide,
lift the heels, lift the feet.

00:15:36.569 --> 00:15:37.937
Cross one ankle over the other,

00:15:37.937 --> 00:15:41.274
grab the outer edges of 
the feet or your big toes.

00:15:41.274 --> 00:15:44.177
We're gonna rock and 
roll up and down the length

00:15:44.177 --> 00:15:45.763
of the spine here.

00:15:45.763 --> 00:15:47.613
Should feel really good.

00:15:47.613 --> 00:15:51.117
Come back up to that nice,
comfortable seat.

00:15:54.053 --> 00:15:55.721
Voice cracked.

00:15:55.721 --> 00:15:56.856
Hands on the knees,

00:15:56.856 --> 00:15:58.491
we're gonna finish 
with a coffee grinder.

00:15:58.491 --> 00:16:01.994
Here we go, inhale, 
smoothing the heart forward.

00:16:01.994 --> 00:16:05.565
Exhale, round the spine,
send it back.

00:16:05.565 --> 00:16:09.635
Inhale, forward.
Exhale, round the back,

00:16:09.635 --> 00:16:11.337
getting the juices flowing here.

00:16:11.337 --> 00:16:14.674
So, some of you 
may not know (laughs)

00:16:14.674 --> 00:16:18.945
what those old-fashion 
coffee grinders look like,

00:16:18.945 --> 00:16:20.980
but they look like this.

00:16:20.980 --> 00:16:22.752
And you turn the 
handle and you grind

00:16:22.752 --> 00:16:28.020
the coffee down below and then
you open the little drawer

00:16:28.020 --> 00:16:30.389
and your coffee's there for you.

00:16:30.389 --> 00:16:32.558
If you do know 
what I'm talking about,

00:16:34.393 --> 00:16:36.729
awesome, if not, 
you can imagine it.

00:16:37.930 --> 00:16:39.298
Reverse your circle.

00:16:40.766 --> 00:16:42.086
Sync up with your breath.

00:16:46.906 --> 00:16:48.441
Alright, let your 
circle get smaller

00:16:48.441 --> 00:16:49.909
and smaller and smaller here.

00:16:51.344 --> 00:16:55.057
Smaller and smaller and
smaller and smaller and smaller

00:16:55.057 --> 00:16:56.716
and smaller until eventually

00:16:56.716 --> 00:16:59.619
you are stacked head 
over heart, heart over pelvis.

00:17:01.420 --> 00:17:04.957
Sweet, bring the palms together,
Anjuli Mudra at the heart.

00:17:06.459 --> 00:17:08.227
Sit up nice and tall once again.

00:17:09.962 --> 00:17:11.330
Inhale in deeply.

00:17:12.265 --> 00:17:13.799
Nice, cleansing 
breath out through the mouth

00:17:13.799 --> 00:17:15.735
as you relax the shoulders down.

00:17:17.570 --> 00:17:19.839
Thank you so much 
for sharing your time

00:17:19.839 --> 00:17:23.242
and your energy with me 
and with Benji here today.

00:17:23.242 --> 00:17:25.244
I hope this 
practice serves you well.

00:17:25.244 --> 00:17:27.914
Bookmark it, favorite it,
make a mental note.

00:17:27.914 --> 00:17:29.982
Practice this regularly 
so we can keep you healthy

00:17:29.982 --> 00:17:31.550
and happy and feeling good.

00:17:31.550 --> 00:17:33.870
Love you guys, take good care.

00:17:33.870 --> 00:17:35.628
Namaste.

00:17:36.663 --> 00:17:41.133
(upbeat music)