WEBVTT

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hey guys welcome to yoga with Adriene

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I'm Adriene and today per your request

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we have hangover yoga that's right we

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have a sequence today to hopefully

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nurture you if you've had a couple too

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many to drink the night before don't be

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so hard on yourself we're here to

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balance the body re-energize and

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revitalize the system and hopefully get

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rid of some of those toxins so you can

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enjoy your day so get in something comfy

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and let's do a little yoga

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all righty so we're going to crawl out

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of bed and off the couch and onto our

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mats and we're going to begin today in

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extended Child's Pose

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so the knees will come as wide as the

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mat the two big toes will come together

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and we'll slowly and today is all about

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nice and slow begin to extend the arms

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out keep the palms nice and wide and

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release the forehead to the mat so moves

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nice and slow here and let's make sure

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to right away connect to the breath and

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so you can modify the sequence depending

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on how you feel today depending on how

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many you had last night just kidding and

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just make sure that you're listening to

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your body hang attention to your breath

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and of course finding what feels good so

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here we are in extended Child's Pose if

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we can't quite find what feels good in

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extended Child's Pose maybe the knees

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are talking to you or the hips you can

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sit up nice and tall don't worry about

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the shape but rather bringing the

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forehead to the earth finding a little

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pressure here on the third eye and then

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again using the breath for a little

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healing here so I have a couple options

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in this cooling posture if you have a

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headache what you might you can rock

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couple things you can rock the head a

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little side to side here this feels good

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massaging the brow bones and stimulating

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that intuitive Chuck the area the body

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if you're anything like me at this

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moment right now you're going God why

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did I do this to myself so I invite you

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to just let go of any toxic thoughts we

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have our enough toxins in the body

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already so just let go of any toxic

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thoughts and give yourself this little

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hangover yoga time to just be in the

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moment find your breath and

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he'll get through it so basically

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beating yourself up doesn't really help

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and I need to take my own note on that

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I've also put a little essential oil on

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this Kleenex you can also just rub a

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little on your mat I've done a little

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peppermint here and a little lavender

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sometimes that's nice too for a headache

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as you bring the forehead to the mat and

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again maybe find a little rocking so

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wherever you are just going to take a

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couple quiet moments here with the

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breath so again you can be kind of up on

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your haunches here you can practice with

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essential oil hmm

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and if it's too much you start to feel

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well sick you can come up on the elbows

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interlace the fingertips lift your chin

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and Bri

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just take a couple more breaths here and

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if you're super duper duper hungover you

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might just stay here for the rest of

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this practice

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or you might try this out in the morning

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and then realize it's not quite the time

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so you might just stay here and then

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return to the rest of this sequence

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later I'll take a few more breaths here

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the nice and slow nurturing the body

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through each transition here we'll slide

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it back up and this man this really does

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the trick for me mm-hmm

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it's inexpensive you know one bottle of

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lavender peppermint or whatever you

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fancy will last quite a long time and as

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I mentioned before you can just smear it

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on your mat too if you're if you're

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crazy if you're feeling crazy okay put

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that to the side that was nice it's kind

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of lingering on my forehead super nice

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okay so I'm going to spread the palms

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while I'm going to slowly come to all

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fours

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no hovering cat today I'm going to walk

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the knees in cross the ankles and slowly

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slide on through to seated so you can

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also just swing the legs to one side as

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we come through and you might be feeling

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it here acting right now so it's good

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I'm not hungover

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pure gold acting might come through and

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we're just going to send the legs out

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long and we're just going to take a

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couple breaths here leaning and like a

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swimming-pool posture that's how you

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hang out at the pool so you relax the

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ankles now the shoulders are kind of

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shrugging up here so one thing we are

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going to do is just find a little lift

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in the heart and then we can

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teeter-totter our throbbing heads back

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and forth

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heyo first halo of the new season teeter

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totter your throbbing head okay keep the

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heart lifted and again if this is too

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much no biggie just stay here lifting

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your heart letting the legs relax

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revitalizing the system with a couple

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nice long smooth deep breaths if you're

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caught up on over my fingertips pointing

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in pointing out not today my friends

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just chill so wherever the hands go

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naturally find it lift in the heart

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and you might begin to draw a couple

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circles with the nose sending some

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energy to the neck and shoulders I

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always feel like my lymph my lymphatic

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system starts talking to me after I've

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had a couple mmm the next morning more

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on that on the blog alright one more

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deep breath here my friends and we

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slowly release nothing fancy okay well

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come onto the sit bones here and now

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we're going to begin to activate

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activate mmm excuse me the legs a little

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bit here firming the tops of the thigh

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bones down now I'll crawl the palms

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forward and I'm just kind of giving a

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little massage to lower belly here a

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little gas we're also going to do a

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little head to knee pose and so this

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will look a little different for

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everyone

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honestly guys if you're super hungover

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it's going to look like this for you but

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breathe here Oh breathe otherwise you

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might crawl a little deeper getting a

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nice forward fold here paschimottanasana

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and if you're really trying to just get

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the juices flowing you might massage the

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feet here and you might play with a

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little wave of the spine inhaling as you

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rise up and exhaling forward fold

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all right wherever you are one more

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breath here and we'll tuck the chin into

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the chest slowly roll it up enjoy

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fingertips grazing the tops of the legs

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here and this time we're going to catch

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that right knee bend it as you lift your

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right foot up so it one leg in one leg

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out here coming for a little twist so

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depending on again how you're feeling

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this could be really really gentle and

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gentle would be lots of space about a

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fist worth of space between the heel and

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that inner thigh and just a gentle hug

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of that right knee as you turn past your

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right shoulder so turn to your right

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maybe you come here maybe you stay here

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consider the spine as you inhale lift

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and lengthen sit up nice and tall and

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exhale twist to go a little deeper we

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might cross the right foot over that

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left leg press into the ball joint of

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that front big toe sit up nice and tall

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again and find it here

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this will take a couple breaths here if

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you were playing with the essential oil

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it's nice you can smell it as you

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breathe in I'm churning into your twist

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on the way out so massaging those

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internal organs we are releasing toxins

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I mean this is a just obviously any time

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and your practice so good for the liver

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so take a couple more breaths here relax

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your shoulders down my friends go ahead

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and close your eyes

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I can breathe out through your mouth if

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you're inspired to take a nice lion's

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breath exhale with your tongue now

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let's take one more nice deep breath in

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and on your exhale unravel slowly back

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to Center and we'll switch nice and slow

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take your time left knee comes up this

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time and then again you have options

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here you can keep a lot of space if

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you're just feeling little nauseous I

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think they call it just chill here till

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here till here till here sit up nice and

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tall when you're ready and then

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eventually find it if you're past that

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point you're ready to go a little deeper

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go ahead and cross that left foot on

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over sit up nice and tall and breathe

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deep as we literally bring out the liver

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bring out the toxins again I tend to be

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a little hard on myself if I get

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accidentally hung over so just use this

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time this is about self-love this is

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about moving forward this is about

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living learning moving on a couple more

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breaths I should say that if you want to

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go a little deeper to you can of course

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bring the outer edge of that right hand

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to the outer edge of the left leg just

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go a little deeper here listen to your

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body careful not to crank it little goes

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a long way for sure great we'll take one

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more breath

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and exhale again unravel it back to

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Center we're going to take a quick

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moment here to extend the legs out long

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inhale reach the fingertips up and

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overhead and exhale Lions breath tongue

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out as you float the fingertips down

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great okeydoke so now we're going to

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bring the soles of the feet in knees

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nice and wide for a little butterfly

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opening the hips if you went dancing

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last night maybe their legs are a little

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tired the hips are tired or tight or

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something else I just realized hey this

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is getting really inappropriate I'm

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sorry grab the ankles sit up nice and

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tall stretch those hips is all I'm syan

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deep breath in as you lift your heart

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stay here my friends or if you have a

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headache drop the chin to the chest

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breathe into the back of the neck

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shoulder blades drawing down the back

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side and then as always you can find a

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little movement here if that feels good

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you can forward fold if that feels

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awesome otherwise nice heavy head here

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as we relax shoulders down

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breathe into the back of the neck relax

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your jaw close your eyes and we'll go

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ahead and fill three nice long smooth

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deep breaths here

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then we'll bat the eyelashes open and at

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this point we have two options we can

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first head straight to flat back

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position or if you'd like to fit in if

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you'd like to just get up on your feet

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so if this is an option if you'd like to

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get up on your feet you can slowly plant

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the feet and come into a forward fold

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from this nice lowered position so if

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you're like no go ahead and transition

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now straight to flat back we'll meet up

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in a second

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otherwise you might come into this squat

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here and find your breath as you slowly

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tuck the chin into the chest press into

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the feet and roll up into a nice

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standing forward fold Salutin asana here

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and this can be with the feet nice and

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wide you can even turn the toes out a

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little bit if that feels good

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you can grab clasp the elbows here grab

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the elbows Rock a little side to side

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keeping the feet nice and wide and here

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we take again some nice long cooling

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breaths as you find a little movement

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relax the weight of the shoulders the

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elbows down and you can mix and match

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here I encourage you to avoid this kind

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of static pose here like this oh so

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tight and awful especially if you're

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hungover so soften it up we'll just take

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a couple more breaths here so this might

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seem a little counterintuitive if you

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have a headache but this is nice cooling

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calming and again if you have to skip it

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skip it today just know that this is

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there this nice simple forward fold take

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a deep breath in through your nose and

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exhale out through the mouth

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great we're going to transition out of

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this back the way we came and then

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slowly come to meet our friends in flat

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back position go ahead and take a full

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body stretch here and on an exhale we'll

00:16:07.699 --> 00:16:09.680
hug the right knee into the chest keep

00:16:09.680 --> 00:16:12.260
the left leg extended out wind-relieving

00:16:12.260 --> 00:16:13.130
pose

00:16:13.130 --> 00:16:15.920
we have a video just for this so we

00:16:15.920 --> 00:16:18.230
squeeze the right knee in first extend

00:16:18.230 --> 00:16:20.780
through the left leg now you can find a

00:16:20.780 --> 00:16:24.290
little movement here my friends option

00:16:24.290 --> 00:16:27.020
is to relax the shoulders down and

00:16:27.020 --> 00:16:29.330
slowly peel the head the neck the

00:16:29.330 --> 00:16:31.580
shoulders up nose to knee it's not

00:16:31.580 --> 00:16:33.710
really important for us to touch nose to

00:16:33.710 --> 00:16:36.650
knee here though as I would just do that

00:16:36.650 --> 00:16:39.680
but it's about finding space in the

00:16:39.680 --> 00:16:41.840
spine and that compression in the lower

00:16:41.840 --> 00:16:46.220
belly here so breathe in again if this

00:16:46.220 --> 00:16:51.320
is too much stay here we can rotate the

00:16:51.320 --> 00:16:52.670
right ankle one way then the other

00:16:52.670 --> 00:16:54.560
firming down through that left thigh

00:16:54.560 --> 00:16:58.610
bone inhale in and exhale release and

00:16:58.610 --> 00:17:01.100
switch nice and slow

00:17:01.100 --> 00:17:02.510
if you need to take a full body stretch

00:17:02.510 --> 00:17:06.349
in between please do and we'll come to

00:17:06.349 --> 00:17:08.540
the other side how you know left knee in

00:17:08.540 --> 00:17:10.369
firming down through that right thigh

00:17:10.369 --> 00:17:13.629
bone and check it out

00:17:20.849 --> 00:17:23.609
and maybe we stay here squeezing that

00:17:23.609 --> 00:17:26.909
left knee up towards the heart or maybe

00:17:26.909 --> 00:17:28.559
we take it a step further our nose to

00:17:28.559 --> 00:17:39.570
knee rotate the left ankle careful

00:17:39.570 --> 00:17:40.889
you're not gripping keep it nice and

00:17:40.889 --> 00:17:51.779
soft and when you're ready we'll slowly

00:17:51.779 --> 00:17:55.440
release great now again last option

00:17:55.440 --> 00:17:57.690
before we finish you might be done you

00:17:57.690 --> 00:17:59.519
might be like wow great straight to

00:17:59.519 --> 00:18:01.740
shavasana I go I'm going to widen the

00:18:01.740 --> 00:18:03.389
ankles I'm going to open the arms out

00:18:03.389 --> 00:18:05.429
wide I'm going to press into the head

00:18:05.429 --> 00:18:07.919
lift physically lift the chest up off

00:18:07.919 --> 00:18:09.929
the ground draw the shoulder blades in

00:18:09.929 --> 00:18:11.850
together and down take a deep breath in

00:18:11.850 --> 00:18:15.379
and exhale we made it if you have your

00:18:15.379 --> 00:18:18.269
Kleenex handy you can always bring it to

00:18:18.269 --> 00:18:21.269
your eyes also a nice cold wet washcloth

00:18:21.269 --> 00:18:24.779
is good for a little shavasana hangover

00:18:24.779 --> 00:18:30.299
chillax time and so then you're all set

00:18:30.299 --> 00:18:32.460
to just settle in here the last thing

00:18:32.460 --> 00:18:34.470
I'll just mention is that if you are

00:18:34.470 --> 00:18:39.090
kind of in your hangover past that point

00:18:39.090 --> 00:18:41.759
of you know nausea and then you might

00:18:41.759 --> 00:18:44.639
flip your burger one more time for a

00:18:44.639 --> 00:18:48.659
headstand and that can be any version so

00:18:48.659 --> 00:18:50.250
if you're like oh man I wanted to keep

00:18:50.250 --> 00:18:53.429
going but I don't know headstand yet you

00:18:53.429 --> 00:18:55.019
can check out the foundational video on

00:18:55.019 --> 00:18:57.799
headstand or you can just give this a

00:18:57.799 --> 00:19:01.440
try anyway without lifting the legs so

00:19:01.440 --> 00:19:03.059
we're either in shavasana right now

00:19:03.059 --> 00:19:04.710
maybe we can pause the video if we know

00:19:04.710 --> 00:19:06.179
we're done we can start to just bliss

00:19:06.179 --> 00:19:10.950
out or we'll come to all fours drop the

00:19:10.950 --> 00:19:13.679
elbows down interlace the fingertips and

00:19:13.679 --> 00:19:16.679
slowly walk the knees together to come

00:19:16.679 --> 00:19:18.629
onto the crown of the head draw the

00:19:18.629 --> 00:19:20.100
shoulders away from the ears and you

00:19:20.100 --> 00:19:22.350
might just stay here as we breathe in

00:19:22.350 --> 00:19:25.590
and out and this is just awesome a

00:19:25.590 --> 00:19:28.340
couple breaths here for a pounding head

00:19:28.340 --> 00:19:31.740
if you want you can curl the toes under

00:19:31.740 --> 00:19:34.480
and lift up making your way up to

00:19:34.480 --> 00:19:35.919
Stan I don't even need to demonstrate

00:19:35.919 --> 00:19:38.740
that today I don't think because this is

00:19:38.740 --> 00:19:41.049
really enough headstand if you have a

00:19:41.049 --> 00:19:44.890
hangover and then when you feel ready

00:19:44.890 --> 00:19:48.059
we'll come on to the tops of the feet

00:19:48.059 --> 00:19:50.470
and just like we did before we'll cross

00:19:50.470 --> 00:19:52.660
the ankles and come through to seated or

00:19:52.660 --> 00:19:54.340
again you can swing the legs to the side

00:19:54.340 --> 00:19:57.850
tons of options and then we're going to

00:19:57.850 --> 00:20:01.090
meet our friends finally in a flat back

00:20:01.090 --> 00:20:06.340
position inhale reach the arms up and

00:20:06.340 --> 00:20:09.850
overhead one last breath and exhale find

00:20:09.850 --> 00:20:11.500
your bliss so bending the elbows here

00:20:11.500 --> 00:20:13.000
kind of letting this armpit chest

00:20:13.000 --> 00:20:18.570
breathe smells of whiskey and wine

00:20:18.570 --> 00:20:23.140
infiltrate just kidding and it might

00:20:23.140 --> 00:20:27.400
bring this here alright last but not

00:20:27.400 --> 00:20:28.809
least want to go for a little head

00:20:28.809 --> 00:20:31.020
Rocking massaging the back of the head

00:20:31.020 --> 00:20:34.870
the atlas if you have a block it's nice

00:20:34.870 --> 00:20:37.210
sometimes to pillow the head on the

00:20:37.210 --> 00:20:40.540
block and just rub the back of the head

00:20:40.540 --> 00:20:45.669
on the corner of that block so nice and

00:20:45.669 --> 00:20:49.240
close your eyes can even get a blanket

00:20:49.240 --> 00:20:54.429
here or you might say namaste and make

00:20:54.429 --> 00:20:57.100
your way to the couch we're back to bed

00:20:57.100 --> 00:21:01.600
or you might feel better might go drink

00:21:01.600 --> 00:21:05.460
a nice tall glass of water with lemon

00:21:05.460 --> 00:21:13.290
take a shower and enjoy your day

00:21:17.160 --> 00:21:20.320
okay my friend so take a deep breath of

00:21:20.320 --> 00:21:22.990
gratitude for even attempting a little

00:21:22.990 --> 00:21:26.710
yoga today and just let go of any toxic

00:21:26.710 --> 00:21:29.080
thoughts any toxicity if you do need to

00:21:29.080 --> 00:21:31.270
stay you know lying flat on your back or

00:21:31.270 --> 00:21:34.630
go you know take in some Netflix then

00:21:34.630 --> 00:21:37.090
just enjoy that just learn from it and

00:21:37.090 --> 00:21:39.160
the more yoga you practice regularly I

00:21:39.160 --> 00:21:41.620
do believe the less you'll ever want to

00:21:41.620 --> 00:21:44.200
drink the more yoga I do the less my

00:21:44.200 --> 00:21:46.420
body can handle the toxins I'm noticing

00:21:46.420 --> 00:21:48.160
and so I'm going to be writing about

00:21:48.160 --> 00:21:50.860
this on the blog too if you're

00:21:50.860 --> 00:21:52.960
interested visit us at yoga with Adriene

00:21:52.960 --> 00:21:56.559
comm leave questions comments below or

00:21:56.559 --> 00:21:58.330
just check in if you feel like it with

00:21:58.330 --> 00:22:01.150
the community on Facebook and these lots

00:22:01.150 --> 00:22:03.929
of loves you

00:22:18.659 --> 00:22:20.720
you