WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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sequence for your hamstrings a lot of us

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could use a little extra loving in the

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hammies and the whole sit bone to heel

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connection so today we're going to play

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with that again remembering that it's

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all connected baby and we're going to

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use a block if we have it if you don't

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have a block you might grab a book if

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you don't have this no problem but you

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probably will want this which is a strap

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or you can use a tie or a belt or

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something long enough to go from your

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hands to your toes alright so let's hop

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on the mat and give our hammies some

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good good lovin

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okay so to begin we're going to come

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onto our backs now for this sequence as

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I mentioned before you're going to need

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a strap or you can use your tie so grab

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your piece of rope or belt or tie and

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let's come to lay on slide back alright

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so I'm going to bring the knees up here

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soles of the feet on the mat and I'm

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just going to take a second to get

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comfortable so sometimes we can have

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kind of so much tension in the shoulders

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here that we get stuck so press into the

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head pressing the elbows and lift your

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chest up off the ground and draw the two

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shoulder blades in together and down I'm

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kind of opening up the chest area here

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I'm scratching my upper lip okay and

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then I'm going to tuck my pelvis in here

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too so tailbone lengthens down towards

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the bottom edge of the mat and I draw

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the navel down just slightly so I'm just

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coming to a nice open chest and I

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supported lower back cool beans now I'm

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going to take my strap or whatever you

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have and I'm going to take it in both

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hands extend the right leg up towards

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the sky keep this knee bent so both

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knees are bent so the left foots on the

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ground for support so working at all

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levels here but even if you're super

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flexible it's nice to just kind of set

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the tone and I'm going to be mindful on

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my mat right I took dance for many years

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and I can't tell you how many times I

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would just like come straight to here

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and I yeah yeah that's just so not so

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not kind practice a human okay so taking

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the strap I'm going to bring it to the

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ball joint of my right big toe just kind

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of take it from the big toe to the pinky

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- well joint there now knee is nice and

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bent here I'm just slowly slide the

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right heel up towards the sky

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now I might straighten the leg here or I

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might keep the knee bent generously

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making sure that the chest stays open

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here and the lower back nice and

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supported so I have the sole two left

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foot here for stability I'm going to

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take a deep breath in here and a long

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exhale out

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holding the strap of the tie in both

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hands here take a deep breath in and

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alongs slow release ouch cool make sure

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the neck isn't too tight here chances

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are you're probably looking at the video

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but when you look away just take a

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second to tuck the chin into the chest

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and feel the spine nice and long so

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especially as we work in these targeted

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muscle groups or these videos that kind

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of focus on one muscle group I just want

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to reiterate that it's all connected

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baby so we're paying attention to the

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line of the spine somehow something on

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my lip we're paying attention to the

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full body full body experience okay

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couple more breaths here we can begin to

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straighten that leg maybe if that feels

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good if not keep it nice and bent

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let's move nice and slow breathing into

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the back of that right leg next step

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we're going to take the strap we're to

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bring it into the right hand here so I'm

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going to take my right palm clasp it

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around my strap bring the left palm to

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the top of that left thigh bone so I can

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stay here relaxing or I'm going to begin

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to slide the right heel all the way down

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towards the bottom edge of the mat

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finding a little opposition

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energetically here so I'm pressing

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through that left heel as I press

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through the right so even if I don't

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want to straighten this leg right away I

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can energetically just kind of connect

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sit bone to heel use that left palm to

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just kind of guide that left thigh down

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shoulders are relaxed and I breathe here

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notice left toes are pointing up towards

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the sky again full-body experience you

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can begin to play with a little movement

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here back and forth maybe even left to

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right and then if you're craving a

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deeper stretch we'll bring that left

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foot up towards the ankle take a deep

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breath in and on an exhale gently flex

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those excuse me flex the right toes flex

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that right foot bring the big toes

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towards your third-eye

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right sit bone nice and heavy here

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dropping that hip into socket let's take

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one more deep breath in here and a long

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exhale out

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sweet softly bend that right knee if it

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isn't already we'll release the strap

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we're going to take just a little baddha

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konasana in between so bring the soles

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of the feet together open the knees wide

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bring the hands to the belly and chill

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lower back comes up we open the chest we

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breathe in and out and then we'll take

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it to the other side so draw the knees

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in towards the center keep the sole that

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right foot on the ground for stability

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again we'll move nice and slow

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taking the strap into both hands we'll

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catch the left foot now pay attention to

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the chest and lower back here as we get

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set up for our stretch breathe nice long

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smooth deep breaths so the tendency

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again is shoulders everything is going

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to want to be here so that we can keep

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this get this deep stretch here

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be kind creative full body experience

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work nice and slow so open in the chest

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flush in the lower back keep this bent

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as generously as you need so we might be

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here breathing rocking back and forth

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we might be here

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now that you know what you're doing here

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you might close your eyes soften the

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skin of the face and then we can totally

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just stay here or we'll move on to the

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next step which is taking the strap into

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the left hand here clasping with the

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left palm and then slowly using the

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right palm to press the right thigh bone

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down as we slide that right heel down

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towards the bottom edge of the mat and

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we breathe

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inhale you might take a nice full belly

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breath here and this next inhale and on

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this next exhale you might consider just

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letting the weight of that left sit bone

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drop down that left hip really drop into

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socket here note is seeing the

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sensations and using that breath for

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your last breath cycle you might grab

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the strap with both hands again flex the

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left toes with ILECs the left the Lexx

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foot the Lex Luthor foot the left foot

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one

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and then using it exhale will soften

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through that left knee release this

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little rap to the side of the mat and

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hug both knees into the chest Rock a

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little left to right breathe then we'll

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cross the right ankle over the left to

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grab the outer edges of the feet bend

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the elbows left to right here take a

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deep breath in breathing into the outer

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edges of the hip and then we'll bring

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our mind's eye or our awareness to the

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space between the navel and the spine

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begin to rock and roll one of my

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favourite pastimes on this channel oh

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nothing like watching yourself on camera

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doing this but come on yeah come on you

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know I'm just trying to inspire a little

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fun as we massage the spine Rock a

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little back and forth smile let's do one

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more and then we'll rock all the way up

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to seated and come to all fours

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preparing for downward facing dog

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there's no rush spreading the palms wide

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we have a foundations for downward

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facing dog so if you're interested in

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kind of the basics or just going a

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little deeper in this posture finding

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more ease more strength

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check her out okay sending the sit bones

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up towards the sky to keep the knees

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nice and bent here draw the shoulders

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away from the ears take a deep breath in

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and as you exhale begin to pedal the

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feet so we drop one heel down as we lift

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one heel up and then we switch nice and

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easy and we switch sit bone to heel

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connection and we switch good thing I

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wore my leopard pants for this move and

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a couple more times make sure you're not

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holding in the neck here once you figure

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it out with the video relax the way to

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the head down and bend a little back and

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forth sashing the feet and really get

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your money's worth here not just the

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hamstrings but shoulders drawing away

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from the ears navel to the spine lower

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belly in as we massage the feet press

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into all ten knuckles and we're going to

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take it for a little bit of a walk so

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come on to your tippy tip toes

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we're going to slowly walk the toes

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towards the center of the map once again

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we'll bend the knees super generous

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belly comes to the tops of the thighs

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and we grab the elbows and release the

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weight of the head over so again it's

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all connected so I'm not just targeting

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these poor sweet little hammies but the

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full sit bone to heel connection the

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upper back so as everything wrapping

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around here as we breathe and just check

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in so you might sway a little side to

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side it might be finding stillness for

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you today perhaps you've already been

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working on kind of creating space in the

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hammies you begin to straighten the legs

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draw the chin into the chest so it's

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more than just kind of teaching all

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levels here for me it's really about

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finding what feels good and being

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present based on you know what the body

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is telling you so the practice is always

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going to be different the stretches are

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and you feel always going to feel

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different it's about kind of listening

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and being in the moment so take a couple

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seconds here a couple seconds more to

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just linger to breathe if you're new to

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the practice you might experience a

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little bit of a shake so soften the

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knees and use your breath to smooth that

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out great on your next breath in find a

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flat back position well inhale slide the

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palms to the shins loop the shoulders

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pull the elbows back like little

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grasshopper legs inhale look forward

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breathing sit bone to heel connection

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and exhale soften the knees and slide it

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down okay great so fingertips are going

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to come to the mat I'm going to slide

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the right toes back into my runners

00:11:49.630 --> 00:11:51.730
lunge take a second here to find that

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sit bone to heel connection really spike

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that right heel towards the back wall

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pull the left hip crease back and find

00:11:58.540 --> 00:12:00.070
what feels good little movement here as

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we open the shoulders the heart forward

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and then on an exhale I'll slowly soften

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the right knee down if we need to we can

00:12:08.980 --> 00:12:12.550
double up on the mat here cushioning the

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right knee revealing beautiful

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underbelly of my current mat just for a

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little extra padding so that's an option

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you can always use a towel or a blanket

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too great right toes are curled under

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I'm going to slowly into my

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left toes towards the front edge of the

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mat just a little bit fingertips on the

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mat here I inhale look forward exhale

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I'm going to slowly begin to pull left

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hip crease back and really flex through

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my left foot so not soft here but really

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keeping that integrity of left thigh

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bone firming and left hip crease pulling

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back again we can always pad the knee

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here if we need and then rather than

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sending it all the way back so some of

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us are used to this we're going to see

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if we can keep it nice and stacked so

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right knee and right hip are nice and

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stacked here as I breathe I flex the

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foot just like I did on my back and peel

00:13:02.750 --> 00:13:05.360
that left hip crease towards the back

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edge now we can inhale in here lift and

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lengthen exhale come onto the palms if

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you can and relax the weight of the head

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over two more just like that inhale onto

00:13:16.640 --> 00:13:17.959
the fingertips we loop the shoulders

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lift and lengthen look forward keep the

00:13:20.750 --> 00:13:23.120
integrity of that left foot here and on

00:13:23.120 --> 00:13:28.040
an exhale bow and release last one

00:13:28.040 --> 00:13:36.709
inhale and exhale fold awesome inhale

00:13:36.709 --> 00:13:40.520
slowly rolling through that left foot we

00:13:40.520 --> 00:13:42.740
lift the back knee up and once again we

00:13:42.740 --> 00:13:44.720
look forward as we Rock the back toes up

00:13:44.720 --> 00:13:47.000
to meet the front uttanasana forward

00:13:47.000 --> 00:13:49.250
fold now this time you can experiment

00:13:49.250 --> 00:13:51.890
the same thing feet hip-width apart you

00:13:51.890 --> 00:13:54.470
can rock a little side to side or to

00:13:54.470 --> 00:13:55.790
take it a step further just to kind of

00:13:55.790 --> 00:13:57.560
experiment we're going to bring the feet

00:13:57.560 --> 00:13:59.209
flush together now maybe keeping a

00:13:59.209 --> 00:14:00.800
little bit of space maybe like an inch

00:14:00.800 --> 00:14:03.830
worth between the heels so two big toes

00:14:03.830 --> 00:14:05.240
together a little space between the

00:14:05.240 --> 00:14:08.900
heels we inhale lift a flat back your

00:14:08.900 --> 00:14:11.630
version and exhale release interlacing

00:14:11.630 --> 00:14:14.150
fingertips behind the calves we bend the

00:14:14.150 --> 00:14:16.010
elbows left to right and relax the way

00:14:16.010 --> 00:14:17.450
to the head over now notice I'm not

00:14:17.450 --> 00:14:19.550
slamming locking my legs here but I'm

00:14:19.550 --> 00:14:21.110
giving it a little time in space again

00:14:21.110 --> 00:14:24.050
considering every muscle fiber reminding

00:14:24.050 --> 00:14:26.000
myself that it's all connected as I

00:14:26.000 --> 00:14:28.459
breathe deep here pressing into all four

00:14:28.459 --> 00:14:32.329
corners of the feet to take it a step

00:14:32.329 --> 00:14:34.190
further we might grab the elbows behind

00:14:34.190 --> 00:14:37.010
the legs and then just know that we can

00:14:37.010 --> 00:14:38.630
also still be here

00:14:38.630 --> 00:14:41.330
working it out so it's great especially

00:14:41.330 --> 00:14:42.410
if you want to return to the video

00:14:42.410 --> 00:14:45.530
there's always lots of variations ways

00:14:45.530 --> 00:14:47.540
to experiment for me that's what keeps

00:14:47.540 --> 00:14:50.840
the practice lovely let's take one more

00:14:50.840 --> 00:14:54.730
deep breath in here or wherever you are

00:14:54.910 --> 00:14:58.760
and then gently release awesome this

00:14:58.760 --> 00:15:00.470
time we slide the left toes ease back

00:15:00.470 --> 00:15:03.010
and come into our runners lunge

00:15:03.010 --> 00:15:05.360
so there's SL foundations pose for

00:15:05.360 --> 00:15:06.890
runners lunge I highly recommend you

00:15:06.890 --> 00:15:08.570
check it out because this is a great

00:15:08.570 --> 00:15:10.820
transition pose often we kind of blow

00:15:10.820 --> 00:15:13.130
through just keep the legs in the knees

00:15:13.130 --> 00:15:15.170
in particular nice and happy great

00:15:15.170 --> 00:15:19.010
inhale look forward and exhale slowly

00:15:19.010 --> 00:15:20.870
lower that left knee down again feel

00:15:20.870 --> 00:15:24.890
free to pad the knee here left toes are

00:15:24.890 --> 00:15:27.650
curled under we make sure that we stack

00:15:27.650 --> 00:15:29.570
the left hip over the left knee so again

00:15:29.570 --> 00:15:32.180
tendency is to kind of come here which

00:15:32.180 --> 00:15:33.740
is where the pose looks pretty awesome

00:15:33.740 --> 00:15:35.960
I'm like wow look how flexible I am but

00:15:35.960 --> 00:15:38.420
I think that it's more beneficial and a

00:15:38.420 --> 00:15:40.340
little bit safer actually to keep this

00:15:40.340 --> 00:15:42.980
stacked so we walk the right toes out

00:15:42.980 --> 00:15:45.280
they're both good different things

00:15:45.280 --> 00:15:48.560
different strokes for different folks as

00:15:48.560 --> 00:15:53.000
they say stupid ok inhale looking

00:15:53.000 --> 00:15:57.020
forward and exhale rocking it back so

00:15:57.020 --> 00:15:58.850
I'm not just straightening my right leg

00:15:58.850 --> 00:16:00.560
I'm really pulling the right hip crease

00:16:00.560 --> 00:16:05.690
back leveling the hips here and flexing

00:16:05.690 --> 00:16:08.960
that right foot breathe deep if you're

00:16:08.960 --> 00:16:10.550
feeling a little wobbly you can always

00:16:10.550 --> 00:16:12.260
come onto the top of that left foot for

00:16:12.260 --> 00:16:14.570
stability but for me and my body type

00:16:14.570 --> 00:16:17.270
this feels more stable left toes curled

00:16:17.270 --> 00:16:18.920
under all right let's find a little

00:16:18.920 --> 00:16:20.900
movement a little flow we inhale look

00:16:20.900 --> 00:16:24.920
forward smile and exhale maybe coming

00:16:24.920 --> 00:16:26.600
onto the palms keep that right foot

00:16:26.600 --> 00:16:31.940
flexed as we bow forward integrate the

00:16:31.940 --> 00:16:35.030
breath we inhale loop the shoulders open

00:16:35.030 --> 00:16:37.540
the heart lengthen

00:16:37.540 --> 00:16:41.330
when exhale working with those muscles

00:16:41.330 --> 00:16:42.830
working with the breath

00:16:42.830 --> 00:16:49.450
we fold here we go inhale

00:16:50.060 --> 00:16:58.020
and exhale release pimp slowly we come

00:16:58.020 --> 00:17:00.500
back up we roll through that right foot

00:17:00.500 --> 00:17:03.390
maybe fold our mat back down as we come

00:17:03.390 --> 00:17:05.430
back to our runners lens take a deep

00:17:05.430 --> 00:17:08.220
breath in here and then exhale plant the

00:17:08.220 --> 00:17:09.990
palms step it back to your downward dog

00:17:09.990 --> 00:17:13.020
for two nice long smooth deep breaths

00:17:13.020 --> 00:17:17.510
pedal it out melt your heart back

00:17:22.099 --> 00:17:24.720
awesome then we'll slowly lower back on

00:17:24.720 --> 00:17:27.179
to the knees cross the left ankle over

00:17:27.179 --> 00:17:28.620
the right so we're just reversing kind

00:17:28.620 --> 00:17:30.360
of the way we went up here we'll select

00:17:30.360 --> 00:17:34.440
come back to the buttocks and come back

00:17:34.440 --> 00:17:37.620
to flat back so here we're going to grab

00:17:37.620 --> 00:17:39.420
the block if you don't have the block

00:17:39.420 --> 00:17:41.429
then that's okay we can use like a nice

00:17:41.429 --> 00:17:49.740
firm book hey-oh or we can screw the

00:17:49.740 --> 00:17:51.090
props all together and just use our

00:17:51.090 --> 00:17:53.250
hands so I'll start with a block and

00:17:53.250 --> 00:17:57.330
we're gonna come to flat back so take

00:17:57.330 --> 00:17:59.700
your block or your book and we're going

00:17:59.700 --> 00:18:01.559
to basically go in the same order as

00:18:01.559 --> 00:18:04.290
before so sole of the left foot comes to

00:18:04.290 --> 00:18:06.390
the earth and we're going to send the

00:18:06.390 --> 00:18:08.130
right leg all the way up really let the

00:18:08.130 --> 00:18:10.050
weight of that hip just drop in a socket

00:18:10.050 --> 00:18:11.940
here and then pay attention to lower

00:18:11.940 --> 00:18:14.550
back and upper body here too as well

00:18:14.550 --> 00:18:17.580
just like we did before nothing like the

00:18:17.580 --> 00:18:19.470
support of the earth here to check in

00:18:19.470 --> 00:18:21.900
with these tight hammies to check in

00:18:21.900 --> 00:18:22.950
with the backs of the legs I'm going to

00:18:22.950 --> 00:18:25.740
take the block straight to my hammie

00:18:25.740 --> 00:18:29.670
here straight to Miami flex the right

00:18:29.670 --> 00:18:31.710
foot keep the shoulders relaxed and

00:18:31.710 --> 00:18:32.670
we're going to find a little resistance

00:18:32.670 --> 00:18:36.210
here so I'm not just pulling this block

00:18:36.210 --> 00:18:38.550
or the book or the option here is to

00:18:38.550 --> 00:18:40.650
interlace the fingertips and use the

00:18:40.650 --> 00:18:43.140
firmness of the palms to do this as well

00:18:43.140 --> 00:18:46.110
but rather and this is important and

00:18:46.110 --> 00:18:47.850
this is about strengthening these

00:18:47.850 --> 00:18:50.190
muscles so we stretch and then we

00:18:50.190 --> 00:18:54.330
strengthen right so I'm not just pulling

00:18:54.330 --> 00:18:56.130
the block to my right thigh but rather

00:18:56.130 --> 00:18:59.370
pressing back with the thigh so really

00:18:59.370 --> 00:19:01.110
left hamstrings lengthening towards the

00:19:01.110 --> 00:19:02.610
sky as I flex through that right

00:19:02.610 --> 00:19:04.410
foot and I'm finding a little

00:19:04.410 --> 00:19:08.400
give-and-take here you can stay here or

00:19:08.400 --> 00:19:10.140
we can slide that right heel down just

00:19:10.140 --> 00:19:16.410
as we did before come to fix and then

00:19:16.410 --> 00:19:19.080
you know me God is in the details or the

00:19:19.080 --> 00:19:20.340
Devils in the details however you want

00:19:20.340 --> 00:19:21.480
to see it this right shoulder might

00:19:21.480 --> 00:19:23.490
start to pull up so just ground down

00:19:23.490 --> 00:19:24.809
through that right shoulder keep

00:19:24.809 --> 00:19:27.840
dropping this right hip socket down with

00:19:27.840 --> 00:19:31.920
an exhale energetically pressing through

00:19:31.920 --> 00:19:34.110
that right heel and we find a little

00:19:34.110 --> 00:19:35.940
resistance so it might be here it might

00:19:35.940 --> 00:19:38.580
be here or it might be a little further

00:19:38.580 --> 00:19:43.580
just find where it is today and breathe

00:19:53.190 --> 00:19:56.750
let's do three more breaths here

00:20:13.150 --> 00:20:15.490
sweet and then we'll soften through that

00:20:15.490 --> 00:20:21.130
right knee and switch nice and easy nice

00:20:21.130 --> 00:20:23.950
and easy okay here we go sole the right

00:20:23.950 --> 00:20:25.630
foot on the mat or you send the left

00:20:25.630 --> 00:20:27.460
foot up go ahead and catch the back of

00:20:27.460 --> 00:20:29.680
that leg here with your block your book

00:20:29.680 --> 00:20:34.450
or your palms and again this is about

00:20:34.450 --> 00:20:35.950
finding that resistance so we're not

00:20:35.950 --> 00:20:38.290
just pulling up here it's kind of the

00:20:38.290 --> 00:20:40.930
opposite of we're pressing with that

00:20:40.930 --> 00:20:44.350
hamstring or strength I can't wait till

00:20:44.350 --> 00:20:47.440
I get HAMP's drinks we're pressing into

00:20:47.440 --> 00:20:49.240
the hamstring and we're really finding

00:20:49.240 --> 00:20:51.630
that again that energy out through the

00:20:51.630 --> 00:20:58.510
left heel neck is nice and long long and

00:20:58.510 --> 00:21:04.000
beautiful stay here use the sole that

00:21:04.000 --> 00:21:05.140
right foot for as little stability

00:21:05.140 --> 00:21:06.520
especially if you're starting to feel

00:21:06.520 --> 00:21:10.500
that prana that energy that shake or

00:21:10.500 --> 00:21:14.670
slide it down experiment

00:21:29.650 --> 00:21:32.660
so nice supportive stretching here let's

00:21:32.660 --> 00:21:39.250
do three more breaths enjoy this time

00:21:55.780 --> 00:21:58.280
and when you feel satisfied we'll Bend

00:21:58.280 --> 00:22:01.520
that left knee soften it out release the

00:22:01.520 --> 00:22:03.530
props to the sides and both legs out

00:22:03.530 --> 00:22:05.900
long reach the fingertips up full body

00:22:05.900 --> 00:22:10.130
stretch point the feet move the ankles

00:22:10.130 --> 00:22:10.970
the wrists

00:22:10.970 --> 00:22:14.690
take a deep the wrists the wrists take a

00:22:14.690 --> 00:22:19.250
deep breath in smile and exhale release

00:22:19.250 --> 00:22:25.700
shavasana okey doke so that was a

00:22:25.700 --> 00:22:28.250
sequence to strengthen and lengthen the

00:22:28.250 --> 00:22:31.070
hamstrings I think that of all videos

00:22:31.070 --> 00:22:33.320
this is a really good one to favorite or

00:22:33.320 --> 00:22:35.390
click Add to down below so that you can

00:22:35.390 --> 00:22:38.210
return to the video more easily and find

00:22:38.210 --> 00:22:41.030
ease and the hamstrings slowly begin to

00:22:41.030 --> 00:22:43.160
work with that flexibility and give it

00:22:43.160 --> 00:22:45.590
time my biggest suggestion to you is

00:22:45.590 --> 00:22:47.480
find what feels good and give it time

00:22:47.480 --> 00:22:49.520
particularly with this particular muscle

00:22:49.520 --> 00:22:51.740
group and the backs of the legs already

00:22:51.740 --> 00:22:52.880
leave questions or comments below

00:22:52.880 --> 00:22:54.620
subscribe to the channel if you haven't

00:22:54.620 --> 00:22:56.240
already join the yoga with Adriene

00:22:56.240 --> 00:22:58.190
family we'd love to have you we'll see

00:22:58.190 --> 00:23:01.450
you next time namaste