WEBVTT

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- What's up party people

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and welcome to 
Yoga with Adriene.

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I'm Adriene and this is Benji.

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And today we have 
yoga for manual labor.

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So this is going to be a 
great practice for anyone

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who uses their body a 
lot throughout the day.

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This is also a really 
great one if you just need

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some stretch and 
chill and some restores.

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This is a great 
one to wind down.

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

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(upbeat music)

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Alright my darlin', let's begin
laying down, yay (laughs).

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Take your time, 
getting all down to the ground.

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Get down nice and low

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and we're gonna bring 
the feet as wide as your mat

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and allow the knees 
to fall into center.

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A lot of you 
have done this before

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but if you haven't, 
you want to get a point

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where you can relax.

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You don't have 
to hold your legs up

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so you can really let go.

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The femur kind of 
comes and snuggles into

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its place here and you 
might even start to feel

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little stretch through the
tops of the thighs already.

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And then I hope you 
have your shoes off by now,

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you hard worker, but if you
can also take your socks off

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today it might be a good 
idea to really just allow

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your feet to 
breathe and be barefoot.

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Alright gently but 
physically press into your head,

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lift your chest 
up off the ground

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and then we're gonna just 
draw the shoulder blades in

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and down so we're 
not gonna force anything

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but we just want to 
create a little space.

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So we don't focus 
right or wrong here.

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Just create space.

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And then allow your 
hands to fall where everything

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naturally falls, 
that feels really good.

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So it could be cactus arms.

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It could just be 
blah to the side, hah,

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could be down at your sides.

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So I want you to just 
really come into a place

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where you can start 
to relax and let go.

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(inhales)

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And if you are really 
low on energy, its okay.

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You'll just make do 
with what you've got

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but try to just focus 
on being present instead

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of I don't know if this was
the right video or this and that.

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It's all good.

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I think this time is valuable
no matter how you put it.

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So tuck your 
chin into your chest,

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take a deep breathe in.

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(inhales)

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And use this big old 
exhale to just arrive here now.

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(exhales noisily)

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So whatever it is you do,

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with your body with 
your spirit and your focus,

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let's use this time to 
counter all that great work,

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hard work and restore.

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Close your eyes 
and notice your breath.

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See if you can take 
longer inhales (inhales)

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and see if you can extend the
exhales to be a little longer,

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a little smoother.

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Again if you get sleepy, 
weepy here that's all good.

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Let's just see what 
happens staying in the moment.

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You don't have to 
perform or meet any task here.

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Just use your 
breath (exhales noisily)

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to enjoy the ride.

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Keep the feet where they are.

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We're gonna bring both 
knees over to the left.

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(inhales)

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You'll start to feel a 
deeper stretch in the top

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of the right thigh, 
stretch through the psoas here

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as you reach your right knee
towards the front left corner

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of the mat (inhales).

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You can relish a little 
compression the left glute.

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And soften through your feet.

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Make sure you're not 
gripping through your toes.

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Make any adjustments 
as needed with your arms

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and then take a deep breath in.

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(inhales)

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And a long juicy breath out.

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(exhales noisily)

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Great, connect to 
your core just a little bit

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to protect the joint, 
navel draws in.

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We are always moving 
as one connected being,

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one moving part.

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This awareness will 
help you in your job

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whatever it is you do

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and then take it over to the
other side, nice and slow,

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experiencing ah what it 
feels like to take the knees

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to the opposite 
side and breathe nice,

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long, full, deep breaths.

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(inhales)

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Again notice if 
you're clenching anywhere

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or you might have a little 
tension (exhales noisily).

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Continuing to ride 
the wave of the breath.

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We'll inhale in and use an 
exhale to connect your center,

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your abdominals and come 
all the way back through.

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Awesome, walk the feet together

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then we're gonna 
lift the right leg up

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and send the left leg out

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and you're gonna 
interlace your fingertips

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behind your right thigh and
just slowly, you don't have to

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bring it straight, but 
slowly send the right leg up

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and then bring 
it down (exhales).

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And try to sync up with 
your breath, bring it up.

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(inhales)

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And bring it down 
(exhales noisily)

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and then that's the 
structure but you can start to

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find a little 
freedom within that

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so you can start to squeeze
the leg up a little closer

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towards your face.

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You can start to 
point and flex the foot.

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Rotate the ankle.

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You can spend a 
couple of breathes here

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with the leg extended up high,
allowing the blood to flow

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opposite directions.

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This is really great if 
you're on your feet all day.

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And just keep the 
shoulders relaxed, chest open.

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(exhales)

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After a little bit of time here,

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we're gonna bring the 
hands to interlace on the shin

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and then we're gonna squeeze
the right knee up towards

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the right shoulder.

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So you're gonna open your right
knee up a little bit here.

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Great and if this is 
too much for the legs,

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you can bend the left knee, 
bring the left foot

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to the ground and breathe here.

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Otherwise extend 
that left leg out long.

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Take a deep 
breathe in (inhales).

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This should feel awesome as
you exhale guide the right knee

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over towards left side body.

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You might hook your right
foot on your left inner thigh

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and then open up your right
arm so far to the right today

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that you can almost if 
not maybe bring your right

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shoulder down to the ground.

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Inhale lot to love in 
(inhales noisily).

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And exhale lot to 
love out (exhales noisily).

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Slowly bring it back to 
center, squeeze right knee

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all the way out this 
time towards your heart space

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a little further in.

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And then peel your 
nose up towards your knee

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and point your left toes.

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And your right toes.

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(inhales)

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Stretching the tops of the feet,

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we're engaging the 
muscles in your belly

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and sending more awareness
up and down through the spine

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with each breath 
creating more spaciousness,

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one more inhale and 
then exhale release, oh yeah.

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Oh yeah!

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Bring the left 
leg up, right leg out.

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Here we go.

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Interlace the fingertips 
behind your left thigh,

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take your time.

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Here we go, bending left
knee, squeezing it in towards

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the chest or in 
towards your face

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and then just 
extending that leg up.

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Start to 
activate your both legs.

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So that you know 
the structure here,

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bending and lifting.

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This can be a 
little, not a little,

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this can be a lot 
different for everyone.

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So I'm not asking you to 
come into this yoga shape

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but rather to 
really find what feels good

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or find what serves 
your body best today

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so you might not 
straighten the leg here.

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You might keep it nice and bent.

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You might maybe on 
your feet all day enjoy

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sending the leg up and 
letting it stay there for

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a couple of breath 
cycles in and out, in and out.

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(exhales noisily)

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You might start 
to rotate the ankle.

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(exhales noisily)

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(inhales noisily)

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Everyone deepen your 
breath (exhales noisily)

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(inhales noisily)

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nourish thy soul 
with full deep breaths.

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Cuing the brain oh 
its time to chill, relax,

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soften restore 
balance, yeah! Yeah!

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And then when you're ready

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we're gonna release 
interlace on the shin

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and squeeze left knee 
up towards your shoulder.

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Enjoy this time on the ground.

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Love the ground, breathe deep.

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(inhales noisily) 
(exhales noisily)

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(inhales noisily) 
(exhales noisily)

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And then supine 
twist, here we go.

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Left knee is guided 
over towards the right.

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Which should mean the 
heart space down in the ground

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and reach out towards the left.

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You could hook your left toes
and your left, excuse me,

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your right inner 
thigh and breathe deep here.

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Such a fabulous 
release but the breath is

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really what makes it

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loving, kind, beneficial.

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(breathing slowly)

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Awesome, guide it all 
the way back through.

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Beautiful, this time 
we're gonna squeeze left knee

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up towards your heart center,
your figurative heart space

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and point the right toes, 
point the left toes

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and peel it up 
(breathing noisily).

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Breathing deep 
(breathing noisily).

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And then we'll release.

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Awesome both feet come to
the ground here, Bridge Pose.

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We're gonna send 
the toes towards,

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point the toes towards the front

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and you're gonna walk the
heels up towards your fingers

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and then you're gonna 
imagine you're squeezing

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an imaginary ball 
between your thighs

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so there's a little 
bit of engagement here

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as you life the 
tailbone, slowly up,

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and slow and 
steady hips lift up.

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We reach the glutes 
towards the back so that

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the knees sorry, 
getting really in the zone here.

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(breathing noisily)

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And then slowly release it down

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so as a new teacher, its kind
of really helpful to do the

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movements and talk 
but then once you really

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train yourself and 
practice as a teacher to

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guide people and just really
guide them with your voice

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its hard to actually 
do both at the same time.

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(inhales)

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Two more, here we go.

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Setu bandhasana, 
press into the feet

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and just let 
this be restorative.

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You don't have to power 
up and squeeze the glutes

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like you would in gym class.

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Just slow and steady.

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Let it be about the 
articulation of the spine

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as you press into all 
four corners of the feet,

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lift the tailbone and slowly
make your way all the way up.

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Lift the chest 
more towards the chin

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and then lift your 
chin up towards the sky.

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Inhale in, imagine that 
ball or that block between

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your thighs and 
then slow and steady,

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articulate and gentle release.

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Yes!

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One more time, 
inhale, lift the tail bone up.

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(inhales noisily)

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Yogis, try this time,


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if you want to 
interlace the fingertips

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behind you, walk the 
shoulder blades underneath,

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find your bind.

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Lift and squeeze

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and maybe chest to chin

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and chin to the sky.

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(breathing noisily)

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Inhale (inhales)

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exhale to cue your release 
nice and slow and steady.

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Wonderful.

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Walk the feet together here.

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We're gonna allow the 
knees to slowly open (inhales)

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bring your hands to your belly

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and close your eyes and just
take a couple of solid breaths.

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In and out.

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(breathing noisily)

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Cool, we're gonna 
slowly turn to one side

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any side Yogi's trace 
come through fetal position

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and then we're gonna 
press slowly all the way up

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and we're gonna 
send the legs out long.

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Oh yeah feel 
the blood flow here.

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If you need to lift 
your hips on something

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you can just make it a 
little bit easier to sit up

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nice and tall.

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And then when you get there,
you're gonna lift the knees

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just a little bit so that 
you can dig the heels into

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the ground and we're 
gonna inhale reach for the sky

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and exhale, think up 
and over as you come into

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a Forward Fold, 
Seated Forward Fold.

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So start with a little 
bit of focus with the breath

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and the back (inhales) 
send breath into your back

00:12:37.757 --> 00:12:40.393
but you should literally 
be able to feel your breath,

00:12:40.393 --> 00:12:43.596
stretch the skin 
of your back here.

00:12:43.596 --> 00:12:45.164
And once if you 
like you got the ticket

00:12:45.164 --> 00:12:47.600
you can of course take 
your gaze away from the video

00:12:47.600 --> 00:12:52.071
and bring your head 
toward the middle of your legs.

00:12:52.071 --> 00:12:55.975
If it doesn't make it, 
no problemo, no problem.

00:12:56.943 --> 00:12:59.746
See if you can use your 
breaths to create more space.

00:12:59.746 --> 00:13:03.916
I said breath, it sounded like
breast but I meant breath.

00:13:05.551 --> 00:13:07.153
Relax the shoulder.

00:13:09.188 --> 00:13:11.924
And then in your own time, if 
it's right for your body today

00:13:11.924 --> 00:13:14.994
so I wanted to 
serve you today for sure,

00:13:14.994 --> 00:13:16.829
you might start to 
straighten your legs,

00:13:16.829 --> 00:13:19.899
but if that seems more 
like a task and not something

00:13:19.899 --> 00:13:21.334
that would feel really great,

00:13:21.334 --> 00:13:23.569
then lets ditch it 
today, but you can try to

00:13:23.569 --> 00:13:25.271
straighten the legs.

00:13:25.271 --> 00:13:28.274
(breathing noisily)

00:13:28.274 --> 00:13:32.445
And just keep listening,
what feels good, what serves.

00:13:33.379 --> 00:13:36.382
(breathing noisily)

00:13:40.086 --> 00:13:43.022
Awesome then slowly release,

00:13:43.022 --> 00:13:44.757
you're gonna 
catch the right knee.

00:13:44.757 --> 00:13:47.427
You're gonna hug the 
right knee into your chest

00:13:47.427 --> 00:13:49.095
send the right fingertips behind

00:13:49.095 --> 00:13:52.999
and big lift up through the
heart, inhale, exhale, twist.

00:13:52.999 --> 00:13:56.102
Left foot is flexed, 
strong left leg,

00:13:56.969 --> 00:13:59.439
inhale in (inhales)

00:13:59.439 --> 00:14:04.410
and exhale twist 
(exhales noisily).

00:14:04.410 --> 00:14:06.813
Beautiful, now from here, 
you're gonna bring that

00:14:06.813 --> 00:14:09.530
heart center back to stack, 


00:14:09.530 --> 00:14:10.950
head over heart, 
heart over pelvis.

00:14:10.950 --> 00:14:14.484
We're actually gonna 
cross the right ankle over the

00:14:14.484 --> 00:14:16.155
top of the left thigh

00:14:16.155 --> 00:14:18.391
and you're gonna lean back 
and we're gonna come into

00:14:18.391 --> 00:14:19.959
a little figure of four here

00:14:19.959 --> 00:14:21.894
so you can adjust your stance.

00:14:21.894 --> 00:14:24.363
Fingertips are 
pointing towards your body.

00:14:24.363 --> 00:14:27.734
We're gonna stretch here
lifting through the upper chest,

00:14:27.734 --> 00:14:31.003
lifting, lifting, 
lifting, you can walk your

00:14:31.003 --> 00:14:34.907
booty closer to your 
heel for a deeper stretch,

00:14:38.177 --> 00:14:41.814
inhale in, 
exhale release (exhales).

00:14:41.814 --> 00:14:44.250
And this time 
we'll hug the right knee.

00:14:44.250 --> 00:14:46.853
That's the left, hug the left
knee all the way up and in.

00:14:46.853 --> 00:14:51.190
Left fingertips come 
behind and we twist to the left.

00:14:51.190 --> 00:14:54.360
I do declare

00:14:55.243 --> 00:14:57.411
inhale lift and lengthen,

00:14:58.464 --> 00:15:00.633
exhale, turn into your twist.

00:15:02.702 --> 00:15:06.272
One more time, inhale 
squeeze and lift (inhales).

00:15:06.272 --> 00:15:10.376
Exhale (exhales noisily) twist.

00:15:10.376 --> 00:15:13.279
Awesome bring it back to center.

00:15:13.279 --> 00:15:17.483
Cross the left ankle over 
the top of the right thigh.

00:15:17.483 --> 00:15:20.419
Bring the 
fingertips behind, lean back.

00:15:20.419 --> 00:15:23.723
Laid back and we come 
into our figure four here.

00:15:23.723 --> 00:15:24.991
So this side will be different.

00:15:24.991 --> 00:15:27.226
You may not get as 
close to your heel as you did

00:15:27.226 --> 00:15:29.362
on the other 
side but just check in

00:15:29.362 --> 00:15:31.030
and stretch the shoulders.

00:15:31.030 --> 00:15:32.665
We are also 
stretching through the forearms

00:15:32.665 --> 00:15:37.270
and the hands, the wrists, 
breathe deep, breathing

00:15:37.270 --> 00:15:39.906
if your body is kind of 
shaking here, prana style,

00:15:39.906 --> 00:15:42.074
that's the ticket, you 
are not weak, you are strong

00:15:42.074 --> 00:15:43.843
and oh so alive.

00:15:43.843 --> 00:15:46.379
Take one more breath, 
inhale, lift your heart,

00:15:46.379 --> 00:15:51.089
and then exhale 
gently release everything.

00:15:52.218 --> 00:15:56.022
Fabulous work, okay from here
we're gonna inhale, sit up

00:15:56.022 --> 00:15:57.623
nice and tall.

00:15:57.623 --> 00:16:01.894
You're gonna bend both knees,
bring both feet to the ground.

00:16:01.894 --> 00:16:05.331
And then we're gonna slide the 
right, its wrong with me today,

00:16:05.331 --> 00:16:08.134
slide the left leg 
all the way underneath

00:16:08.134 --> 00:16:11.604
coming into 
gomukhasana legs or cow legs.

00:16:11.604 --> 00:16:16.309
So left heel is gonna come in,
right leg's gonna cross over

00:16:16.309 --> 00:16:19.312
and you might stay here 
or you're gonna continue the

00:16:19.312 --> 00:16:21.514
journey bringing the 
knees a little more in alignment

00:16:21.514 --> 00:16:24.851
by coming forward 
and then sitting back.

00:16:28.621 --> 00:16:31.657
And then I'm really suggesting
that you just stay upright

00:16:31.657 --> 00:16:33.426
but if you want to come 
forward, of course you can

00:16:33.426 --> 00:16:35.294
but find a little opposition.

00:16:35.294 --> 00:16:37.463
So even though we 
want to enjoy the stretch

00:16:37.463 --> 00:16:40.166
and the 
restorative aspect of this,

00:16:40.166 --> 00:16:41.667
we have to stay a little active.

00:16:41.667 --> 00:16:44.637
So draw the navel in 
and up, lift your heart.

00:16:44.637 --> 00:16:47.707
Again it is an 
option to bow forward,

00:16:49.275 --> 00:16:52.545
but for most this 
would be enough here.

00:16:52.545 --> 00:16:55.548
(breathing noisily)

00:17:01.721 --> 00:17:04.957
Awesome, awesome, now 
inhale reach for the sky.

00:17:04.957 --> 00:17:07.926
(inhales) Exhale you're 
gonna take your fingertips

00:17:07.926 --> 00:17:10.229
to the left and behind you.

00:17:10.229 --> 00:17:12.365
You're gonna lift up the bum.

00:17:12.365 --> 00:17:14.099
You're gonna bring 
it all the way around

00:17:14.099 --> 00:17:15.601
keep the toes of 
the feet really in

00:17:15.601 --> 00:17:19.472
and come all the 
way to gomukhasana on

00:17:19.472 --> 00:17:20.906
the other side of the legs.

00:17:20.906 --> 00:17:22.808
Now you should have 
the left leg on top.

00:17:22.808 --> 00:17:25.912
You'll make your same 
adjustments by coming forward

00:17:25.912 --> 00:17:28.013
to get the knees together.

00:17:28.013 --> 00:17:29.582
And then sending it back.

00:17:29.582 --> 00:17:32.318
Same thing, 
definitely acknowledge

00:17:32.318 --> 00:17:33.853
how this side is different.

00:17:33.853 --> 00:17:38.024
Oh okay 
(breathing noisily) (murmurs)

00:17:39.792 --> 00:17:42.561
and then we 
return to the breath.

00:17:44.797 --> 00:17:47.733
(breathing slowly)

00:17:53.639 --> 00:17:55.641
Alright from here we're 
gonna cross the right ankle

00:17:55.641 --> 00:17:58.711
over the left and 
come all the way through.

00:17:58.711 --> 00:18:00.279
We're going to 
Downward Facing Dog.

00:18:00.279 --> 00:18:01.514
We're not going to be here long

00:18:01.514 --> 00:18:02.581
'cause I know the arms 
are probably tired.

00:18:02.581 --> 00:18:06.719
We want to give a 
little bit of an inversion here

00:18:06.719 --> 00:18:08.854
to help pick you up

00:18:08.854 --> 00:18:11.490
so lift the hips up high

00:18:11.490 --> 00:18:14.126
get your head 
underneath your heart space

00:18:14.126 --> 00:18:17.830
and pedal it out and 
just use these breaths here

00:18:17.830 --> 00:18:21.367
to really (inhales) stretch 
and find what feels good.

00:18:21.367 --> 00:18:23.669
Use the breath to 
really anchor your attention

00:18:23.669 --> 00:18:25.905
and the sensations of your body,

00:18:25.905 --> 00:18:29.608
press into all 
fingerprints (inhales).

00:18:29.608 --> 00:18:31.610
Then we'll lift one leg up,
doesn't matter which one,

00:18:31.610 --> 00:18:33.779
all the way up (inhales).

00:18:33.779 --> 00:18:36.482
Rotate through the ankle, 
bend the knee, open up,

00:18:36.482 --> 00:18:40.486
(exhales noisily) and 
then lower it down (inhales).

00:18:40.486 --> 00:18:44.023
Next leg all the way 
up (exhales noisily).

00:18:44.023 --> 00:18:46.459
Breathe, press 
into both palms evenly.

00:18:46.459 --> 00:18:47.860
Maybe bend the knee.

00:18:47.860 --> 00:18:49.676
Open it up.

00:18:49.676 --> 00:18:51.797
Then all the way down.

00:18:51.797 --> 00:18:54.100
Then lion's breath here we go.

00:18:54.100 --> 00:18:55.234
Don't let me down.

00:18:55.234 --> 00:18:56.202
Don't let yourself down.

00:18:56.202 --> 00:18:58.571
Inhale in (inhales noisily)

00:18:58.571 --> 00:19:02.575
then exhale lion's breath
tongue out (exhales noisily)

00:19:02.575 --> 00:19:03.943
and one more just 
in case your missed it.

00:19:03.943 --> 00:19:06.579
Inhale in (inhales noisily),

00:19:06.579 --> 00:19:10.750
lion's breath tongue out
(exhales noisily).

00:19:11.751 --> 00:19:13.986
Awesome slow and with control

00:19:13.986 --> 00:19:17.656
knees will come all 
the way to the ground.

00:19:17.656 --> 00:19:20.559
We will swing 
the legs to one side.

00:19:21.427 --> 00:19:25.231
And come all the 
way back to lying down.

00:19:25.231 --> 00:19:26.065
Nice work.

00:19:34.206 --> 00:19:35.975
Alright so when you get there,
you can let the lower body

00:19:35.975 --> 00:19:40.479
start to relax, really, 
really relax in Shavasana.

00:19:40.479 --> 00:19:43.149
So from the waist down 
just kind of shake it loose,

00:19:43.149 --> 00:19:47.219
let the muscles 
grow, heavy, heavy, heavy.

00:19:47.219 --> 00:19:49.088
Cool, you're gonna 
take your right hand,

00:19:49.088 --> 00:19:50.890
use it draw it 
across your chest here

00:19:50.890 --> 00:19:54.126
take your left hand to 
guide it a little deeper down,

00:19:54.126 --> 00:19:56.996
start to stretch 
through the arm, the shoulder,

00:19:56.996 --> 00:20:00.166
and again lower body is 
starting to really get heavy

00:20:00.166 --> 00:20:01.000
and relax.

00:20:02.068 --> 00:20:05.071
(breathing noisily)

00:20:09.108 --> 00:20:11.277
and then come back to center.

00:20:11.277 --> 00:20:12.745
Lower body still heavy

00:20:12.745 --> 00:20:16.916
and we take the left arm 
over (breathing noisily).

00:20:18.150 --> 00:20:18.984
Relax.

00:20:22.655 --> 00:20:24.523
Awesome, then you're 
gonna take your hands,

00:20:24.523 --> 00:20:26.225
interlace the fingertips.

00:20:26.225 --> 00:20:28.394
You're gonna press the 
palms forward up towards

00:20:28.394 --> 00:20:29.915
the sky just 
really stretch, stretch,

00:20:29.915 --> 00:20:32.898
stretch through the palms

00:20:32.898 --> 00:20:34.244
and if you want to 
maximize the stretch

00:20:34.244 --> 00:20:36.635
try to bring your 
thumbnails and your pinky nails

00:20:36.635 --> 00:20:39.271
if you have them 
towards your face and plug the

00:20:39.271 --> 00:20:42.208
shoulders down and 
then press your knuckles up

00:20:42.208 --> 00:20:43.542
towards the sky.

00:20:46.979 --> 00:20:48.180
I don't know if its 
just the mood I'm in

00:20:48.180 --> 00:20:50.249
but staring at your hands
like this for a little while

00:20:50.249 --> 00:20:51.750
is kind of trippy.

00:20:53.119 --> 00:20:54.820
Its kind of like when 
you write the same word

00:20:54.820 --> 00:20:57.923
over and over 
and it looks weird.

00:20:57.923 --> 00:20:59.592
Alright from here, you're 
gonna love this next move.

00:20:59.592 --> 00:21:03.829
Inhale and keep the 
lower body really relaxed.

00:21:03.829 --> 00:21:05.731
And then exhale bend the elbows,

00:21:05.731 --> 00:21:09.602
bring the hands up 
and behind the head,

00:21:09.602 --> 00:21:12.071
create a little 
pillow for your head,

00:21:12.071 --> 00:21:13.405
open the elbows wide

00:21:13.405 --> 00:21:15.341
you can extend the 
thumbs and give yourself

00:21:15.341 --> 00:21:19.278
a little head massage,
little neck massage.

00:21:19.278 --> 00:21:21.013
(breathing noisily)

00:21:21.013 --> 00:21:22.114
Take a deep breath in.

00:21:22.114 --> 00:21:23.883
Smell your armpits, 
those pheromones

00:21:23.883 --> 00:21:25.384
we haven't showered post-work.

00:21:25.384 --> 00:21:29.555
Man you are amazing 
human (inhales) so good.

00:21:31.157 --> 00:21:32.725
This is the good stuff.

00:21:32.725 --> 00:21:35.561
Way to take some time 
for yourself to restore.

00:21:35.561 --> 00:21:37.062
A little really 
does go a long way

00:21:37.062 --> 00:21:40.499
so (inhales) I hope 
you feel awesome

00:21:40.499 --> 00:21:44.570
or you are on the 
way to feeling a 100%.

00:21:44.570 --> 00:21:47.573
I admire you if you're 
taking time to practice

00:21:47.573 --> 00:21:50.576
and this one is 
for my friend Kailey

00:21:51.710 --> 00:21:54.280
and for all the 
people who get out of bed

00:21:54.280 --> 00:21:57.216
and put their best foot forward.

00:21:57.216 --> 00:22:01.620
Say yes to adventure, 
trust the flow (inhales).

00:22:01.620 --> 00:22:04.757
You can stay here or you 
can slowly release the arms,

00:22:04.757 --> 00:22:07.259
gently at your side and 
just allow everything to

00:22:07.259 --> 00:22:08.928
grow heavy and soft.

00:22:12.398 --> 00:22:14.466
Close your eyes, 
take a deep breath in.

00:22:14.466 --> 00:22:16.602
(inhales noisily)

00:22:16.602 --> 00:22:18.971
And exhale let everything go.

00:22:18.971 --> 00:22:21.807
(exhales noisily)

00:22:22.741 --> 00:22:24.843
Thank you so much for sharing
your time and your energy

00:22:24.843 --> 00:22:28.881
with me and the Yoga 
with Adriene community.

00:22:28.881 --> 00:22:31.633
Please share this video

00:22:31.633 --> 00:22:34.620
or another practice 
with someone you think

00:22:34.620 --> 00:22:36.922
might benefit from it

00:22:36.922 --> 00:22:39.792
and I'll see you next time.

00:22:39.792 --> 00:22:41.160
Namaste.

00:22:41.160 --> 00:22:43.662
(upbeat music)