WEBVTT

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(bright music)

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- Hi everyone.
Welcome to Yoga with Adriene.

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I'm Adriene and that's Benji
and today we have a yoga quickie

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that's targeting the hands,
the fingers and the wrists.

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We're gonna begin in
a nice comfortable seat.

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So come on down to the ground.

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You can also do this first part
standing or seated on a chair

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or on the couch.

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Just want to get to
a position where you can

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find length in the spine.

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Now because this
is our precious moment

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to check in and care for

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ourselves, it would not
be yoga if we didn't just take

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a quiet moment to, again,
lengthen up through the spine.

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Take just one second
here to close your eyes or

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soften your gaze

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and gift yourself right here,

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right now with a big conscious

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inhale in through the nose.

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And a long conscious
exhale out through

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the nose or mouth, your choice.

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Let's do two
more just like that.

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Big inhale.

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As you exhale,
gently relax the shoulders.

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And one more to really
land here present with

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everything you've got.
Big inhale.

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And empty it out.

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Alright, gently open
your eyes and let's begin.

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Diving right in. We're gonn
send the fingertips forward.

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Palms are going to face down.

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Spread your fingertips super
wide and even though we're doing

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a targeted practice today,
remember this is yoga so

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everything's all connected here.

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So as you reach
the fingertips out

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draw your shoulders
back just a bit.

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Really lifting up
through the chest.

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Excellent.

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Keep spreading
the fingertips here.

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Notice if you can
spread them a little more

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like starfish here,
reaching out.

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Beautiful, then keep spreading
here as you deepen your breath.

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Excellent.
Now one hand at a time

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flip the palm face up,
keep spreading the fingertips.

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Notice if the
shoulders have come forward,

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just a pattern, draw them back.

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Imagine your shoulder blades
coming together to support

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behind your back body.

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Again, heart
lifting, lifting, lifting.

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Inhale in and exhale to release.

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Palms come to the knees.

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Take a deep breath in here.

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Long breath out.

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Again sending
the fingertips forward.

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Spread the fingertips wide,
draw your shoulders back.

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This time we're gonna slowly
send the fingertips up towards

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the sky and imagine you're
pressing into a wall here but

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without letting the
shoulders come forward.

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So keep this retraction as you
imagine pressing the base of the

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palm in particular into
an imaginary wall or surface.

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You should start
to feel a little heat,

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a little warmth
through the forearms.

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Notice when the
fingers get tired.

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See if you can stick with it,

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keeping the fingers
spread nice and wide.

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Keep breathing.

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Deep breath in.

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Long breath out.

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Excellent, then rest.

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Hands come to the knees.

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Take this quick moment here
to just check in with the jaw.

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Remember it's all connected.

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Soften through the jaw as we
start to work targeted areas

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you'll notice some of your
patterns such as shoulders,

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neck clenching, jaw clenching.

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Totally normal.

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We'll just use this time
to notice and tend to it.

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Okay, here we go,
sending the fingertips out.

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Once again, we're going to flip
fingertips up towards the sky.

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Imagine pressing your palms
into an imaginary surface.

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Again, tendency to let the
shoulders come forward here.

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See if you can
keep that retraction.

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Great, inhale in, exhale,
you're gonna dial just the right

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fingertips all the way down.

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One hand at a time so
you can really pay attention.

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And then dial the
left fingertips down.

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Great, now imagine pressing
again the base of the palm into

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an imaginary wall or surface.

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Fingertips reaching down.

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We're here for three,
lift your heart.

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Two, spread the fingertips.

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One, and rest.

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Who knew such a simple movement
could create such a sensation?

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Take a deep breath in.

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A long breath out and then this
time we'll send the fingertips

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forward and then
fingertips up and around

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so back to where we were.

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And this time you're gonna keep
the right palm pressing into

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your imaginary wall and very
gently take your left fingertips

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and you're gonna pull
just the right pinky out.

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Pull it out.
Pulling out gently.

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Okay and then ring finger
just pulling down and out.

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Creating space.

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Now to the next finger.

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And to the next finger.

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And then for the thumb you're
going to take your right hand

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bring it on top of your left and
then from there grab the thumb

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just pull it
out towards the right.

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Great, release.

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Shake your
right hand just a bit.

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Breathe in.

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Breathe out.

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Gorgeous, send
the fingertips out.

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Bring the fingertips up.
Left hand around and down.

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So back to one right
hand to the left fingers.

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You're just gonna pull it down.

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Finger by finger creating space.

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Breathing deep.

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Fabulous.

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When you get to the thumb,
take you're right hand

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underneath your left hand and
then from there reach around,

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pull that left them
out towards the left.

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Awesome, then shake it out.

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Great, fingertips come
to the shoulders now.

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You're gonna bring the
elbows together in towards

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the heart center,
up and around and down.

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Just two more like that.

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Just giving the fingers
and hands and wrists a break.

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Forward, up, around and down.

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One more time.
Kiss the elbows together.

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Forward, up, around and down.

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Awesome.

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Sending the fingertips forward.

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Now we're going to do the
same thing as before but add an

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element so right fingertips are
going to go around and down

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and you can even here
consider forearm, elbow,

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shoulder all connected as
you dial this doorknob down

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or open the door.

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Then we'll come to the pinky,
we're gonna pull it down gently

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and then when you get to the
bottom where your fingerprint is

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just pull it back just a hair.

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No pain here.

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This is not a painful situation
so keep it nice and easy.

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You're gonna just pull the pinky
back and then continuing to the

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next finger pulling it down.

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Adding a layer pulling it back.

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Should feel really good.

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And then the next finger.

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Pulling it out and back.

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So good for
regular yoga practice.

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So good if you use your hands a
lot on the phone or computer.

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When you get to the thumb,
you're going to pull it out and

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you're going to pull
it back towards your face.

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Fabulous.

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When you're done, shake it off.

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And left hand.

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Here we go.

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Starting with the
pinky pulling pinky out,

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creating space and
then just gently back.

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Should feel really good.

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Moving down and out and
then gently pulling back.

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Check with the shoulders here.

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Lift up through the sternum.

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Keep breathing.

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And then remember when you get
to the thumb you're in pull it

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out and then gently
back toward your face.

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Breathing all the way.

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Excellent, shake it out.

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Alright, last little bit here
before we come on all fours.

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You're gonna send the
fingertips out then down.

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Then we're going to take the
left thumb and we're gonna bring

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it just behind the palm here.

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So left thumb to the center
of your right palm then you're

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gonna use your hands here to
kind of grab the top of the hand

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and use your thumb to
press, press, press forward.

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It's okay for the
shoulder to come forward

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out of its retraction here.

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You're wanting to
create a big, big stretch

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in the forearm and the wrist.

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Breathe deep,
breathe down into your belly.

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Think of our lateral breathing.

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Breathing into all four
sides of the torso here.

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Alright, awesome work,
now release.

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We're gonna go
right to the other side.

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Send your left
fingertips out and down.

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Hey Benji!

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Right thumb to the
center of your left palm.

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My assistant's here to
help us with this last bit.

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Find your breath.

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Press that right thumb into
the center of your left palm.

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Big stretch through
the wrist here, forearm.

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Breathing deep.

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Beautiful, then release.

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We're gonna take
some wrist circles here.

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One way and then the other.

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And then to finish we're gonna

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send the fingertips
out left to right.

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We're gonna take a big
inhale to reach the fingertips

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all the way up towards the sky.

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Big breath, big stretch.

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Exhale, hands slowly
come together and down to

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your heart space, Anjuli Mudra.

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Take a deep breath in, lift the
sternum to the thumbs and as you

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breathe out send your fingertips
forward palms pressing together

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here and then
around and then down.

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This is our last moment here.
Breathe deep.

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Pressing the palms together.

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Finding a connection between the
knuckles and the fingerprints.

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Inhale in.

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Exhale, relax
your shoulders down.

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Inhale in again.

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And exhale to
draw the fingertips up.

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Hands to heart.

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Awesome work today.

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Repeat this practice
as much as you like,

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as much as you feel you need.

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Have a beautiful rest
of the day or evening.

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Let me know how it went in
the comment section down below.

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Love you guys so much.

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Namaste.

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(bright music)