WEBVTT

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- Hello, my friends, and
welcome to Yoga with Adriene.

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I'm Adriene, today we 
have Yoga for Loneliness.

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So this is a 
wonderful full-body practice,

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but it's hands-free and 
we're off the knees today,

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so it's nice and 
low to the ground.

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We're gonna open 
up through the hips,

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find an expansion 
through the belly and the heart,

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connect to the big picture.

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We even have a 
little core work in here,

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I feel like no matter what
state of loneliness you are,

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or have been in, this is gonna
be a good one for everyone.

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So hop into something comfy, 
and let's get started.

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(gentle upbeat music)

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Hi, alright, let's begin today's

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practice laying down, shall we?

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So take your time 
getting there, there's no rush.

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The self love starts now.

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We come to flat back, as 
you're ready, get situated.

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Feet are gonna 
come as wide as the mat,

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or wider than hip width apart if

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you're practicing not on a mat,

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and you're gonna 
allow the knees to fall in

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so that the whole 
belly area and the groin

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and the pelvis 
can soften and relax.

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So do whatever you have to
do to get comfortable here.

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And again, we're 
wanting this place of the body

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where we carry a lot 
of emotion in the hips,

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in the groin, 
the pelvis, the belly

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to soften, so 
there's a soft bowl here.

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And you can even take 
your right hand to that area,

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and then as you're ready, 
we'll bring the left hand

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just over the heart 
space here, the left side.

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And then I invite you, my dear
friend, to close your eyes,

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and tuck the chin just slightly

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to lengthen the 
back of the neck.

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And then maybe one at a 
time, one shoulder at a time,

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just snuggle the shoulder blade

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really underneath 
your heart space so you

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start to feel an 
opening in the chest.

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And you can 
feel as best you can,

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kind of grounded 
through the upper back body

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just as it 
sinks and grows heavy,

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melts into the earth.

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And then a softness, 
again, a lightness,

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in the lower belly 
and the groin, the hips.

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Alright, so again, if 
you haven't closed your eyes,

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I invite you to 
close your eyes here.

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And I'd like for you to consider

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the fact,

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not even the idea, the fact that

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there are,

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I'm delighted 
just even saying it,

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there are so many 
human beings around the world

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that are doing 
this with you right now.

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There are so many people

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doing this with you right now.

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Start to notice your breath,

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and just meditate on that fact.

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This connection,

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and hopefully 
maybe eventually this

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feeling that you are not alone.

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As you slowly bring more 
awareness to your breath,

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see if you can 
elongate your inhalations,

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just take a couple 
big old deep breaths.

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And in tandem with 
those big inhalations,

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see if you can 
extend your exhales,

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just make them a little longer.

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And then notice where you 
might be gripping, holding.

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If you're feeling particularly
destitute and lonely,

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(laughs) I'm with you my
friend, we've all been there.

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See if you can soften through
your toes and your fingers.

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And then allow that softening
to travel up through the limbs

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and then as you breathe in, 
feel the belly rise,

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the heart expand and lift, 
and then as you exhale,

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notice how it softens 
and falls like a wave.

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And then naturally, 
some emotion's gonna come up.

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If you're 
particularly sad today,

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see if you can lean into it,
just observe, embrace it,

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and then return to 
the breath each time.

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Remember that you are 
not alone, and in fact,

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with this 
particular shared practice,

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there are so many 
people around the entire globe

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doing this with you, 
connecting, right now.

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Alright, slowly we'll 
begin to open the eyes,

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and take the 
hands off the torso,

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and then bring them to 
the backs of the thighs

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as you slowly walk the feet in,

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and then just 
guide your knees up

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really nice and 
slow and gentle like

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so that you can give 
yourself a big hug here.

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Then continue to 
deepen the breath,

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and maybe rock 
gently side to side,

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and feel your spine 
supported by the earth here

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as you kind of 
scoop the tailbone up,

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and then maybe if 
it feels right today,

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you peel the nose up 
just toward the knees,

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creating more 
spaciousness in the back body.

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You can grab the 
outer edges of the feet.

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You can really 
make this your own here.

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What we're wanting to 
do today is to hopefully

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move the flow of 
energy up and down the spine,

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and how that translates 
into the rest of the body.

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Because often when we feel

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anxiety from loneliness,

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or maybe it's a deep 
sadness, or depression,

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it often is

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because there's 
stagnant energy in the body

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that is getting kind of caught

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and the flow isn't healthy,

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and we can get hung 
up on things more easily.

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And so yoga's such a great tool.

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Just continue to squeeze your
knees into your chest here,

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and find 
movement that feels good.

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Yoga is just 
such a wonderful tool

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for moving the 
energy or the chi, right,

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as some people call it,

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so that you can find a 
lightness and a freshness,

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and a happiness 
that you deserve.

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And sometimes yoga's a good tool

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as opposed to other methods.

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To each his own, though.

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Okay, from here we're actually

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gonna go into a Happy Baby Pose,

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but we're not 
gonna grab the feet,

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so we're just 
gonna grab the ankles.

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So you'll reach 
in today and grab

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the ankles right on the top,

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and then use your 
thumb right where the arch

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and the heel kinda come together

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to really, pressure point here,

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press the thumb into that space,

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and then if it feels right, 
you can start to open up,

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sending the soles of 
the feet towards the sky,

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and then from there, same thing,

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you can find little soft,
easy movement that feels good.

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If you wanna grab the 
outer arches from here,

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outer edges of 
the feet, you can.

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And we're just gonna really take

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a moment to 
consider the hip socket,

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so don't get 
stuck in the pose here,

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see if you can find 
little movement that

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creates a little

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lube, lubing effect 
(laughs) in the hip socket.

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And then of course keep up
with your deep, loving breath.

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So we kind of come into 
this vulnerable posture,

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but it's Happy Baby, so connect
to a little innocence here,

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take a couple more 
breaths to just find

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any movement that feels good.

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And continue to bring your focus

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back to the breath 
time and time again,

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acknowledging the thoughts 
and feelings that come up

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and then returning to the
inhale, the exhale, the cycle.

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So nothing's permanent.

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We're all gonna 
have those low points,

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and we're all going to 
feel alone, it's part of life.

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But through our breath 
practice and our yoga practice

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we can be more conscious of
the fact that it's a cycle.

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What goes up must come down.

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Alright, after 
you feel good here,

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we're gonna bring the soles
of the feet to the ground,

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knees over the heels, 
or somewhere, so.

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Bring the heels in line with
the hips, how about that.

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And then we're gonna 
bring the palms to the earth,

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and snuggle the shoulder blades

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underneath the 
heart space even more,

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and then press into all 
four corners of the feet

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as you inhale, lift the hips.

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Think about your 
sits bones going towards

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the backs of the knees here.

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So you're creating 
lots of spaciousness

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in the front of the hips.

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Press your hands 
into the earth firmly,

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and then, squeezing 
your thighs together

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without moving the feet, and
lift your chest to your chin,

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and then your 
chin towards the sky.

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Take a deep breath in here.

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Maybe lift the 
hips a little higher,

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and then exhale as 
slow as you can go,

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really rolling down 
articulately through the spine.

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Come all the way back 
down, as slow as you can go.

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Beautiful.

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Lift the toes, 
dig into the heels,

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spread the toes super wide,

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and then release the 
feet back to the ground.

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And one more time, press 
the palms into the earth,

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Bridge Pose, slowly, 
starting with the tail,

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lifting up, seeing 
if you can really press

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into each vertebra, 
get a little massage here.

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The knees stay 
stacked over the heels,

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or at least try to 
find that sensation

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as you press the 
palms into the earth.

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And again, lift 
the chest to the chin,

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and then the 
chin towards the sky.

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Should feel amazing 
in the upper back body.

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Breathing deep here, inhale,
lift the hips a little more,

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imagine you have a 
block between your legs here.

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And then exhale, 
slowly and articulately

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lowering down.

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Wonderful, open the palms.

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Bring the feet together, 
soles of the feet

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kiss as you bring 
the knees super wide.

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Have to adjust 
my harem pants here.

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And we're gonna come to 
a Reclined Cobbler's Pose.

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So see if you can really 
feel your feet connect here,

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your sweet feet.

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Again, palms open, 
close your eyes,

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take a deep breath 
in and as you exhale,

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just allow what is, 
allow gravity to do the work.

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Again, acknowledging 
any thoughts or feelings

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that are coming up, 
and then knowing

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that you're quite honestly and

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truly held in a safe space here.

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The earth has your back, 
your yoga mat has your back.

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And the diverse, 
beautiful group of humans

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who are doing this at the
very exact moment as you are

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are connected to you here,

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somehow, some way, with you.

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Thanks, technology.

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And then use your breath to
just connect to that life force.

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And again, notice where you
might be holding or gripping.

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See if you can 
begin to listen more

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carefully to the 
sound of the breath.

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That may change the 
quality of the breath.

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And then slowly 
bring the fingertips

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to the outer edge of the thighs,

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blink the eyelashes open,

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and then press the feet together

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so you can slowly 
bring the knees up.

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And then once again, we'll
guide the legs all the way up,

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and you'll give 
yourself a great big hug here.

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Find what feels good, 
rock gently side to side.

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Keep listening to 
the sound of your breath.

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And then keep the 
right knee hugging in,

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and send the left leg 
up high towards the sky.

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Point and flex the left foot,
squeeze the right knee in,

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and then try to draw your left
toes towards your forehead,

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feel that big stretch in the
back of the leg, the hamstring.

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You can always bend that knee
as generously as you need.

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Take one more 
deep breath in again,

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really flex your 
left toes towards

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your third eye, 
towards your face,

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and then have some fun 
as you slow this move down.

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Squeeze the right 
knee in, and think about

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carving a line 
with your left heel.

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So don't just drop 
your left foot down,

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but again, consider 
that left hip socket

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as you slowly lower 
the left heel down to hover

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just above your yoga mat.

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We open up through the front
of the left hip crease here,

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we squeeze the right knee in,

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and then option, 
Head to Knee Pose

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to lift the nose 
towards the right knee.

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Again, left knee's hovering,

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and we start to 
just activate the core,

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scoop the tailbone up a lot,

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and squeeze and lift.

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Shoulders are relaxed, 
we're breathing here.

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And then to take 
it a step further,

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there's an option to 
send the fingertips forward,

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open the palms, and again,
we're scooping the tailbone up,

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engaging the abdominal wall, 
spreading the toes,

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breathing here.

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Maybe you notice a shake, 
a tremble, that's awesome,

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that's that prana, 
stirring it up in the body.

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Moving the energy.

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Inhale and again, 
and exhale to release

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everything down.

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Left heel comes to the earth,
head and neck, soft landing.

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And then big twist, 
right knee over towards

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the left side of your yoga mat,

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open the right fingertips
towards the right side.

00:14:46.676 --> 00:14:48.811
And you can kind of 
snuggle your shoulder blades

00:14:48.811 --> 00:14:51.414
so that your right 
shoulder comes to the ground,

00:14:51.414 --> 00:14:54.817
and we take five 
super big, buoyant,

00:14:54.817 --> 00:14:57.186
beautiful, loving breaths here.

00:14:57.186 --> 00:15:01.925
Breathe into your lower 
belly, so good for the spine.

00:15:01.925 --> 00:15:05.461
Detoxifying, 
massaging the internal organs.

00:15:05.461 --> 00:15:08.131
Literally helping to purify,

00:15:08.131 --> 00:15:11.067
which absolutely 
affects your mood.

00:15:12.829 --> 00:15:16.798
And then continue 
to remember that

00:15:16.798 --> 00:15:18.500
there's so many 
people doing this with you,

00:15:18.500 --> 00:15:20.831
you're not alone.

00:15:20.831 --> 00:15:22.974
Feel supported by the earth.

00:15:29.819 --> 00:15:34.324
And after your five breaths,
slowly guide it back to center,

00:15:34.324 --> 00:15:37.060
and we'll send the left knee up,

00:15:37.060 --> 00:15:41.598
in towards the chest, hug 
both knees into your heart,

00:15:41.598 --> 00:15:43.433
scoop the tailbone up.

00:15:45.148 --> 00:15:45.982
And then when you're ready,

00:15:45.982 --> 00:15:48.018
right leg up 
high towards the sky.

00:15:48.018 --> 00:15:51.121
Squeeze the left 
knee in even more.

00:15:51.121 --> 00:15:52.522
Point and flex here, letting the

00:15:52.522 --> 00:15:54.391
blood flow opposite direction,

00:15:54.391 --> 00:15:58.561
letting that hip socket 
really get heavy, drop in.

00:15:59.883 --> 00:16:02.285
Spine supported by the earth.

00:16:04.938 --> 00:16:06.306
And then squeeze the left knee

00:16:06.306 --> 00:16:09.075
in towards your 
upper left shoulder,

00:16:09.075 --> 00:16:11.744
and here we go, 
really flex the right foot

00:16:11.744 --> 00:16:13.513
so that the 
right toes are really

00:16:13.513 --> 00:16:14.647
pointing towards your face.

00:16:14.647 --> 00:16:17.984
You feel this length 
from the sit bone to the heel.

00:16:17.984 --> 00:16:22.822
And we inhale in, and 
exhale, slowly lower it down.

00:16:22.822 --> 00:16:25.525
And connect to your 
center as you do this.

00:16:25.525 --> 00:16:26.726
Feel that breaking point where

00:16:26.726 --> 00:16:29.362
you have to engage in the belly.

00:16:30.516 --> 00:16:32.619
Let the right heel hover.

00:16:36.896 --> 00:16:39.098
And then keep a 
stability in the shoulders here,

00:16:39.098 --> 00:16:43.736
or you'll slowly peel the
noes up towards the left knee,

00:16:43.736 --> 00:16:46.806
Head to Knee Pose, so good.

00:16:46.806 --> 00:16:49.742
Scooping the 
tailbone up, keeping the

00:16:49.742 --> 00:16:53.069
shoulders relaxed, 
breathing deep.

00:16:56.149 --> 00:16:58.651
And you can stay here, 
or send the fingertips out,

00:16:58.651 --> 00:17:01.754
then open the palms, 
elbow creases towards the sky,

00:17:01.754 --> 00:17:03.089
and really scoop 
your tailbone up,

00:17:03.089 --> 00:17:05.158
we're engaging the 
full abdominal wall here.

00:17:05.158 --> 00:17:07.260
You should feel a 
little shake, a little tremble.

00:17:07.260 --> 00:17:08.922
Breathe deep.

00:17:15.897 --> 00:17:19.301
And take one more big breath in.

00:17:19.301 --> 00:17:22.137
And release, right 
heel to the ground,

00:17:22.137 --> 00:17:25.375
spine, soft landing to the mat.

00:17:25.375 --> 00:17:26.943
Here we go, big twist.

00:17:26.943 --> 00:17:29.245
Left knee over 
towards the right side.

00:17:29.245 --> 00:17:31.748
Recline Twist, 
snuggle your shoulder blade

00:17:31.748 --> 00:17:34.984
so that you can start to
guide the left shoulder down,

00:17:34.984 --> 00:17:37.553
and five cycles of breath.

00:17:37.553 --> 00:17:39.622
Inhaling lots of love in,

00:17:41.294 --> 00:17:43.696
and exhaling lots of love out.

00:17:43.696 --> 00:17:47.779
Close your eyes here, 
go inward, trust.

00:18:08.298 --> 00:18:10.733
And then after 
your five breaths,

00:18:10.733 --> 00:18:14.037
slowly bring it back to 
the midline, to the middle.

00:18:14.037 --> 00:18:16.806
Hug both knees 
up into the chest.

00:18:20.376 --> 00:18:22.211
Scoop the tailbone up.

00:18:23.533 --> 00:18:24.534
Awesome.

00:18:24.534 --> 00:18:26.369
Cross the ankles, 
we're gonna grab

00:18:26.369 --> 00:18:28.738
the outer edges of 
the feet, or the big toes.

00:18:28.738 --> 00:18:31.074
You can also just grab 
the backs of the thighs.

00:18:31.074 --> 00:18:33.676
And in your own time, so 
you don't have to rush this,

00:18:33.676 --> 00:18:35.845
or go into panic mode, 
you wanna actually

00:18:35.845 --> 00:18:39.048
bring a little 
playfulness if you can

00:18:39.048 --> 00:18:42.318
to this rock and 
roll move all the way up.

00:18:42.318 --> 00:18:45.488
So take your time, we're 
gonna rock up to Sukhasana.

00:18:45.488 --> 00:18:48.691
Take your time, try to 
enjoy this little transition.

00:18:48.691 --> 00:18:51.661
So you don't have to 
nail it on the first try,

00:18:51.661 --> 00:18:56.163
or the second, maybe 
you take a couple

00:18:56.163 --> 00:18:57.703
swinging motions

00:18:57.703 --> 00:19:00.239
to massage up 
and down the spine.

00:19:00.239 --> 00:19:03.056
And be humbled by this 
move, whatever comes up,

00:19:03.056 --> 00:19:05.917
just accept it, embrace it.

00:19:07.243 --> 00:19:11.347
And then eventually we'll come
up to a cross-legged seat.

00:19:11.347 --> 00:19:16.039
And draw the hands 
together at the heart.

00:19:16.763 --> 00:19:17.864
Anjali mudra.

00:19:21.704 --> 00:19:23.906
Sit up nice and tall.

00:19:23.906 --> 00:19:27.643
Then again, 
remember you are not alone.

00:19:27.643 --> 00:19:29.912
For one, I'm here with you.

00:19:32.292 --> 00:19:34.360
But in yoga, we close out

00:19:36.786 --> 00:19:38.755
the practice by saying namaste,

00:19:38.755 --> 00:19:41.090
and namaste is 
really the acknowledgment

00:19:41.090 --> 00:19:42.425
that we are one.

00:19:43.533 --> 00:19:45.134
And so it might 
sound kind of cheesy,

00:19:45.134 --> 00:19:49.605
but whenever I'm 
feeling blue or sad or alone,

00:19:49.605 --> 00:19:52.775
or I feel like I'm 
lacking connection,

00:19:53.843 --> 00:19:57.295
I try to remember that truth

00:19:59.112 --> 00:20:00.924
that we are one.

00:20:05.268 --> 00:20:10.239
Inhale deeply, bringing 
the thumbs to the third eye.

00:20:10.239 --> 00:20:13.543
And exhale, bow 
your head to your heart.

00:20:15.024 --> 00:20:19.619
Take a deep breath in, 
and today we'll whisper,

00:20:21.087 --> 00:20:23.372
namaste.

00:20:23.372 --> 00:20:26.625
(gentle upbeat music)