WEBVTT

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- What's up everyone/

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Welcome to Yoga with Adriene.

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Today we have 
yoga for mood swings.

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This is an amazing
practice if you're feeling

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off for whatever reason, if
you feel like you've hit a wall

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or you're feeling a little
stuck for whatever reason,

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this is going to be an
awesome practice for you.

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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, let's begin 
in Sukhasana.

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Ankles crossed.

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Sit up nice and tall.

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If you need to sit up on
a little blankie or block

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or something to lift the
hips up here, please do.

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That's a great option 
when you feel like,

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oh, I can't even 
sit cross legged.

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This will give you 
a little bit of space

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to drop the knees below
the hips and find length

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up through the spine.

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So there's no rush.

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You obviously turned on
this video to tend to it,

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tend to you, 
whatever it is today.

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So there's no rush here.

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This is not something 
you have to do.

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This is something you chose
to do to find what feels good.

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So take your time
getting settled in today.

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So, sometimes there's
this inevitable desire

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to like do it right or be with
the video or do it perfect,

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not today and not ever, 
but not today.

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I'm really going to
invite you, encourage you

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to take your time.

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Just drop the pin down
whenever you're ready.

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Get the room situated,
whatever you need to do.

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Just sit up nice and tall
and even if you're not alone,

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you're accompanied 
by family or pets

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or distracting thoughts,
just do your best.

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Life is good.

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We're going to start
appreciating our body

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and this moment, accepting
where we are today

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by noticing the breath
and then when you're ready

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and in your own time, you'll
begin to deepen the breath,

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inhaling deeply whenever
you're ready again

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and whenever you're ready.

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Whenever you're ready, 
big breath in

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and whenever you're ready, 
big breath out.

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So yes, I'm really 
trying to hit home,

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I'd like you to start today's
practice just on your own.

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Sukhasana, 
closing the eyes, breathing,

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and just allowing for
whatever the hell's going on

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to just exist.

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And then hopefully you're
noticing that just by pausing

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to take a moment to acknowledge
what is and embrace what is,

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accept what is, you're breath

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and your body connect naturally.

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Hopefully you've taken a
couple of good exhales.

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And then when you feel
ready, whenever you feel set,

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go ahead and bring the
hands together at the heart,

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Anjali Mudra, and I'd
like for you to decide

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what feels best, soft
palms here or active hands.

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So again, just 
checking in this way.

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And then take 
one more big breath

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and on an exhale 
bow your head

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to your heart, 
the mind intelligence

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to the body intelligence, 
the heart

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and at the very least if all
that really isn't your thing,

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you're getting a nice big
stretch in the back of the neck.

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Everyone begin to lift up
more through the center

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channel of your body, 
this plumb line, this mid line,

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lifting up, chin to chest, take
two more deep breaths here.

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Awesome, then slowly lift the
head, bat the eyelashes open,

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smile a little bit 
just if you can.

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And then we'll take the left
hand over to the right knee.

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Inhale, reach all the way up
with the right fingertips,

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find length, then try 
to keep that length

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as you release right fingertips
back down behind you,

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gentle twist here, so no
need to crank, crank, crank.

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We're actually looking
for the length here,

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inhaling, reaching up,
hopefully finding a little grace

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in this moment as you breathe
in and out, in and out.

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So there is, I believe, grace,

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whatever that means to you

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all around us all the time and
sometimes when we get stuck,

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whether it's a chemical
imbalance or someone cuts us off

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in the road, yeah, 
it does affect our mood

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and that's human.

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I believe the tools of yoga
and the practice of yoga

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really give us an 
opportunity to practice

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just having that awareness
of ah, am I feeding into

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this sort of thing 
that stresses me out

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and gives me anxiety or
can I stop and just notice

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and accept and remember, ah,
there's grace in everything.

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There's grace all around me.

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Take a deep breath 
in and then exhale,

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release back to center.

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Right hand comes to the left
knee and then once again

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just reach your 
left fingertips up.

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Just find that stretch,
that lift, that length

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and try to keep that lift
up through your heart

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as you release 
the fingertips down.

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It's a little bit of a different
way going into this twist

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and that's so you keep
that lift in your heart,

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just kind of encouraging the
organs to lift up, stimulate,

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without necessarily cranking.

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So if you're feeling
brave, close your eyes here

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and we'll take a couple
breaths, just feeling that grace

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wash up and down the spine,
whatever that means to you,

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just enjoying this 
moment of peace.

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Or if you're not enjoying
it yet, just be open to it.

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Cool beans, then 
release back to center.

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Take a second to find those
thriller arms stretching

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through the forearms,
plugging the shoulders back,

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big breath in and 
then talk to the hand.

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Flip it, reverse, work it.

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If you need more here, 
you're craving

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a little deeper stretch,
you can take the palm

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to the finger 
stretch and stretch.

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And then release.

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Awesome, we're going to
come all the way down now

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onto all fours and go
right into a Cat-Cow.

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So find your tabletop position
and then when you're ready,

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begin to move with your
breath, dropping the belly,

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looking up as you
inhale and then rounding

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through the spine, tucking
the chin to the chest

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as you exhale.

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Inhale, drop the belly,
heart reaches forward.

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We look up and 
exhale rounding through.

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Now keep it going on your
own for a couple more rounds.

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See if you can hear the
sound of your breath,

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maybe close the eyes and
observe how you feel.

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Awesome, do one more.

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One more cycle.

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And inhale, come back 
to that tabletop,

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bring the big toes together,
knees as wide as your yoga mat

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and send those hips back, babe.

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Extended child's pose.

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Three breaths, three breath
cycles in and out here.

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You can decide whether
you want active arms here,

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lifting the elbows, 
shoulders engaged,

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stable or soft fingers,
maybe palms up, a surrender.

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Three breath cycles in and out.

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One more breath here, inhale,
fill the back body with air.

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Feel it expand

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and exhale.

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Gorgeous, come back 
up to all fours.

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Notice if you're starting to
feel a little better already

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and if not, it's alright.
Just stay open to it.

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From here, we're going
to curl the toes under

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and then send the hips back.

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We're going to come 
to sit on the heels.

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Now if that's not 
available to you,

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you're just going to adjust
by coming side saddle.

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No problem.

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We're not going to be here long,

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just stimulating the feet.

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Opening up through 
the chest eventually,

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so you'll come up, 
lift up through the heart.

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A great way to take some of
the pressure off the feet

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is to again keep 
that lift, Mula Bandha,

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lifting from the pelvic floor.

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So great for these organs,
too, so we're drawing up

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just gently and then swing
the fingertips around,

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Shalom Bahsan arms, 
we open the chest,

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interlace the fingertips behind.

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Maybe we're trying to
get the palms together,

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but if the shoulders 
are really tight,

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we just keep then 
nice and square.

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Maybe you nod head gently, yes.

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And then no.

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♫ Don't be saying no, no, no, no

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♫ When it's really yeah,
yeah, yeah, yeah, yeah

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Great, now this video's
going to get flagged.

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Just kidding.

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Destiny's Child said 
I could sing that.

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Okay, big breath in.

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And then exhale, release,
and when you do find

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what feels good, break free.

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Yeah, so maybe it's just
that I'm too imaginative,

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I played too many 
games as an only child,

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but every time you have an
opportunity like this in yoga

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to transition, are you just
doing what you're told,

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release, or can you 
enjoy even that?

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Maybe you're in a 
bad mood, break free.

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In fact, everybody do it again.

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Interlace the fingertips,
inhale, lift your heart,

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and then exhale, 
break free, have fun.

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Awesome.

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Downward facing dog.

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So take your time getting there.

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Eventually we'll lift 
the hips up high.

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Heart melts back and 
you're going to start

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by taking your dog 
on a nice slow walk.

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Big breaths in and 
out through the nose,

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exhaling out through the
mouth whenever you need.

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Take one more deep breath
in and then exhale,

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find stillness.

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Tops of the shoulders 
away from the ears.

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You can keep the knees
bent if you need to.

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Find stillness, close your eyes.

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Root down through that
index finger and thumb,

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one more breath cycle 
in and out here.

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Beautiful, then slowly 
lower the knees.

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Swing the legs to one side and
take both legs out in front,

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Paschimottanasana.

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Nice and slow and steady today.

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Again, this is not
something you have to do,

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this is something 
you chose to do.

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You should feel empowered,
good, excited by your choice.

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Move the fleshy part
of the buttocks aside.

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Keep the heels in line with
the thigh bones, the hips

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and then bend the knees as
generously as you need to here,

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as once again we find 
a little grace here,

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so once again, 
reach the fingertips up,

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keep it soft and then exhale,
we surrender,

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bow forward.

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So notice I'm not inhaling,
finding this rigid.

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That's another video, 
that's another time.

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Be kind to yourself.

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Keep it soft and easy.

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Bend the knees so you can
bring the belly to the tops

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of the thighs maybe and

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then a little bit of 
energy in the toes.

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And then once you feel
like you got to a place

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that feels good, I'd like
to invite you to loop

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the shoulders, pull them back
like we did in thriller arms

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and inhale, look forward.

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Exhale, rounding through
the spine, chin to chest,

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maybe begin to straighten
the legs, maybe not.

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Maybe that's not what's
going on in your body today.

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Then we surrender.

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Once again, chin to
chest, bowing the head,

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the mind intelligence to
the body intelligence,

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connecting the two, 
deep breathing.

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Take one more 
breath cycle in and out.

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Listen to the sound 
of your breath.

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Don't be shy.

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Then root down through 
your sitting bones,

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tuck the chin into the chest,
even more so

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you really feel that stretch
and then slowly roll it up,

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stacking through the spine,
coming into alignment

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here so the body is a metaphor
for sho' and so I like

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the idea of surrendering
and then rolling up through

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the spine so if you're
in a bad mood or you were

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not feeling well, you know,
something's just not right,

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yoga's a great way to,
you know, move it around,

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stir the energy, but
then also come back into

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your alignment, 
right, your flow.

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If you feel out of it, then
rolling up through the spine

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is a great little metaphor
for coming back into it,

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into alignment.

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Shut up Adriene, 
let's keep going.

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Okay, bend the right knee.

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We're going to lift the
right foot up and over.

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Press the right foot 
into the earth

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and if you have to shift
your right sitting bone

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forward here, 
you actually can today.

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So, usually we try to
keep the hips square,

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but sometimes I think
it's nice to just go ahead

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and come in tight, especially
for the ladies here today,

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maybe, or the men, anyone,
lift up through your heart,

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squeeze that right knee 
into the shoulder.

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Alright, so hook right
elbow to your right knee

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for starters to start here
and we're going to bring

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that left hand to the ground.

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Now inhale, draw your
chin up towards the sky

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and you're going to feel
this amazing stretch

00:14:36.076 --> 00:14:38.847
in the right side 
of the neck here

00:14:38.847 --> 00:14:41.620
and then you could stay
here my sweet friend

00:14:41.620 --> 00:14:44.349
or you're going to release
the right fingertips

00:14:44.349 --> 00:14:49.372
up gracefully, 
gracefully and grandfully,

00:14:49.372 --> 00:14:51.334
gracefully and grandfully.

00:14:51.334 --> 00:14:53.590
If you get that movie
reference, comment down below.

00:14:53.590 --> 00:14:56.142
I'm going to love you forever.

00:14:56.142 --> 00:14:58.144
Gracefully reach the 
arm all the way up

00:14:58.144 --> 00:15:00.162
and grandfully over.

00:15:00.797 --> 00:15:05.511
So again, you can just be
here or up and over here.

00:15:06.459 --> 00:15:08.891
If you like a little more, you
can release right fingertips

00:15:08.891 --> 00:15:11.611
all the way down to the ground.

00:15:12.458 --> 00:15:14.627
So once again, we're here.

00:15:17.243 --> 00:15:19.479
Draw the left shoulder down
so it's not collapsed here,

00:15:19.479 --> 00:15:21.147
really creating space.

00:15:21.147 --> 00:15:24.802
We're here,

00:15:24.802 --> 00:15:26.222
or maybe all the 
way down here.

00:15:26.222 --> 00:15:29.683
Take one more breath, 
wherever you are.

00:15:29.683 --> 00:15:32.465
This is a great little challenge
to focus on sensation

00:15:32.465 --> 00:15:34.300
over a specific shape.

00:15:36.853 --> 00:15:38.855
And then we'll release.

00:15:38.855 --> 00:15:41.888
You're going to take the
left foot, bring it in,

00:15:41.888 --> 00:15:44.094
Gomukhasana, cow legs.

00:15:44.094 --> 00:15:46.463
You could just stay here
or we'll work to bring

00:15:46.463 --> 00:15:48.998
the right knee on 
top of the left.

00:15:48.998 --> 00:15:51.167
I like to use my fingertips
to lift my hips up

00:15:51.167 --> 00:15:53.536
so I can find that
square and then the hands

00:15:53.536 --> 00:15:55.372
are going to come to the
soles of the feet here.

00:15:55.372 --> 00:15:56.639
You lift your heart.

00:15:56.639 --> 00:15:59.142
For a lot of us, this is
already a really great deep

00:16:00.542 --> 00:16:04.246
mama jama hip stretch, 
but if you'd like a little more,

00:16:04.246 --> 00:16:07.894
you can send the fingertips
of gracefully and grandfully

00:16:07.894 --> 00:16:09.128
we bow forward.

00:16:11.084 --> 00:16:12.719
I don't even know 
if that's what she says.

00:16:12.719 --> 00:16:15.186
Gracefully and grandfully.

00:16:16.533 --> 00:16:19.919
Allow the head to round
over if you come into

00:16:19.919 --> 00:16:22.015
this forward fold so that
you can really let go

00:16:22.015 --> 00:16:26.085
of the muscles in the neck
so you're not holding.

00:16:27.620 --> 00:16:30.239
And then if you 
are bowing forward,

00:16:30.239 --> 00:16:32.408
roll up through the spine.

00:16:34.674 --> 00:16:38.681
And then everyone gently
send the legs out,

00:16:38.681 --> 00:16:41.571
second round Paschimottanasana,
heels in line

00:16:41.571 --> 00:16:42.839
with the hip points.

00:16:42.839 --> 00:16:44.774
Inhale, reach the fingertips up.

00:16:44.774 --> 00:16:46.910
Try to keep that lift up
through the front body

00:16:46.910 --> 00:16:49.679
as you exhale bowing forward.

00:16:49.679 --> 00:16:51.781
Again, bend the knees as
generously as you need to.

00:16:51.781 --> 00:16:55.618
Inhale, look forward and
then exhale rounding.

00:16:59.699 --> 00:17:01.434
Close your eyes, 
see if you can hear

00:17:01.434 --> 00:17:06.239
the sound of your breath
calming the nervous system,

00:17:06.239 --> 00:17:09.242
balancing out all the
systems with the power,

00:17:09.242 --> 00:17:11.910
the healing power of the breath.

00:17:20.777 --> 00:17:23.446
And one more deep inhale in.

00:17:23.446 --> 00:17:26.049
Exhale chin to chest,
really active chin to chest

00:17:26.049 --> 00:17:29.075
as you roll up, stacking up,
coming back

00:17:29.075 --> 00:17:33.176
into your alignment, 
back into the flow of things.

00:17:34.184 --> 00:17:38.354
Mmm, left knee bends, 
left foot comes up and over.

00:17:39.315 --> 00:17:41.918
Again, feel free to bring the
hip forward a little bit here.

00:17:41.918 --> 00:17:43.119
Left hip forward.

00:17:43.119 --> 00:17:46.956
We're going to hug left
elbow to the left knee

00:17:47.981 --> 00:17:50.056
and when you're ready
sit up nice and tall,

00:17:50.056 --> 00:17:53.660
right hand comes 
off to the side here.

00:17:53.660 --> 00:17:57.811
Here we go, drawing the chin
all the way up towards the sky.

00:17:57.811 --> 00:18:00.647
Think about this length
coming out though the crown

00:18:00.647 --> 00:18:04.451
of the head so you're 
not collapsed here.

00:18:04.451 --> 00:18:10.438
So, there is a bit of softness
or femininity I guess to this

00:18:10.438 --> 00:18:13.209
and it can be challenging
if you're really used

00:18:13.209 --> 00:18:15.962
to just like yoga 
asana being strict,

00:18:15.962 --> 00:18:19.532
so it's kind of part
of the practice today.

00:18:28.164 --> 00:18:31.167
Seeing if you can nurture
yourself and tend to yourself

00:18:31.167 --> 00:18:35.170
and find what feels
good when things are not

00:18:35.170 --> 00:18:36.565
in their normal place.

00:18:37.363 --> 00:18:39.198
Send the left 
fingertips up if you like.

00:18:39.198 --> 00:18:41.501
Again, option to bring
them all the way down.

00:18:41.501 --> 00:18:43.403
Maybe you find 
a little movement here

00:18:43.403 --> 00:18:44.737
that feels good.

00:18:46.973 --> 00:18:48.875
Or maybe you stay here.

00:18:58.094 --> 00:19:01.164
Take one more breath 
wherever you are

00:19:04.454 --> 00:19:06.622
and slowly coming back.

00:19:06.622 --> 00:19:09.765
Gomukhasana legs, 
we'll bring that right heel in,

00:19:09.765 --> 00:19:11.083
take your time.

00:19:11.831 --> 00:19:13.976
We're working to stack the
knees, but maybe that's

00:19:13.976 --> 00:19:15.138
not available to you.

00:19:15.138 --> 00:19:18.824
Maybe you might try as a
variation a fire log pose.

00:19:18.824 --> 00:19:21.394
Whoa my hips did not want that.

00:19:22.194 --> 00:19:23.029
No ma'am.

00:19:26.002 --> 00:19:27.527
Hands come to 
the arches of the feet.

00:19:27.527 --> 00:19:29.392
We sit up nice and tall.

00:19:29.392 --> 00:19:31.394
This side is going to
be different, so notice,

00:19:31.394 --> 00:19:35.531
stay present and maybe
you take it forward,

00:19:35.531 --> 00:19:39.669
reaching fingertips all the
way up and behind the head.

00:19:40.476 --> 00:19:42.679
Or maybe it's enough 
to just breathe here

00:19:42.679 --> 00:19:46.816
nice and conscious breaths,
sitting up nice and tall.

00:19:48.207 --> 00:19:49.942
You bring the breath.

00:19:58.374 --> 00:20:02.424
Really breathing conscious
breaths in yoga

00:20:02.424 --> 00:20:04.477
on the mat or off the mat
is really the best way

00:20:04.477 --> 00:20:08.734
of like taking responsibility
for your own beep.

00:20:08.734 --> 00:20:09.956
Right?

00:20:09.956 --> 00:20:11.617
Seems like such 
an easy thing, right?

00:20:11.617 --> 00:20:13.163
Breathing, but we 
take it for granted.

00:20:13.163 --> 00:20:17.534
Our body is amazing

00:20:17.534 --> 00:20:19.284
and then it keeps us breathing

00:20:19.284 --> 00:20:23.338
without us having 
to tell it every moment

00:20:23.338 --> 00:20:24.991
to breathe in and out,
in and out, in and out,

00:20:24.991 --> 00:20:29.145
but these conscious breaths, 
so powerful,

00:20:29.145 --> 00:20:30.880
doesn't cost a thing.

00:20:34.624 --> 00:20:36.306
If you are bowing forward here,

00:20:36.306 --> 00:20:38.362
begin to roll up nice and tall.

00:20:41.954 --> 00:20:45.625
Sweet, then we'll release
nice and easy, coming to lie

00:20:45.625 --> 00:20:47.627
flat back, you're doing awesome.

00:20:47.627 --> 00:20:49.062
Take your time.

00:20:49.062 --> 00:20:52.732
As you arrive right away
feel the earth supporting

00:20:52.732 --> 00:20:55.268
you, so this might sound a
little cheesy, but I'm guessing

00:20:55.268 --> 00:20:57.603
you could use it 
and I could, too.

00:20:57.603 --> 00:20:59.205
So rather than just 
coming to flat back,

00:20:59.205 --> 00:21:01.741
okay, ready for the next yoga
pose, just come to your back

00:21:01.741 --> 00:21:04.155
and feel, 
close your eyes, imagine,

00:21:04.155 --> 00:21:05.845
use your creative energy

00:21:05.845 --> 00:21:08.214
which is super powerful 
energy to imagine

00:21:08.214 --> 00:21:12.251
the earth rising up to
meet your back body.

00:21:12.251 --> 00:21:16.355
And if you really 
want to go for the gold,

00:21:16.355 --> 00:21:20.426
close your eyes and
quietly whisper to yourself

00:21:20.426 --> 00:21:22.512
I am supported.

00:21:27.684 --> 00:21:29.319
Couple more breaths here, 
this is it,

00:21:29.319 --> 00:21:32.488
just feeling your 
back body supported.

00:21:34.927 --> 00:21:36.384
Nothing fancy,

00:21:38.411 --> 00:21:40.531
but super beneficial.

00:21:46.372 --> 00:21:49.175
When you're ready, coming
into Supta Baddha Kanasana,

00:21:49.175 --> 00:21:51.277
which is where we'll
end our practice today,

00:21:51.277 --> 00:21:53.846
so you'll take the 
arms out wide to start

00:21:53.846 --> 00:21:55.248
and bring the feet together.

00:21:55.248 --> 00:21:59.698
Again, whenever you're ready,
opening the knees slowly.

00:22:01.934 --> 00:22:04.203
And then making any adjustments
in the head, the neck,

00:22:04.203 --> 00:22:07.039
I encourage you to just
snuggle your shoulder blades

00:22:07.039 --> 00:22:08.865
right underneath your
heart space so you can find

00:22:08.865 --> 00:22:11.167
a nice opening in the chest.

00:22:11.167 --> 00:22:13.636
And then if you're feeling a
little too vulnerable here,

00:22:13.636 --> 00:22:15.938
you might take the 
left hand to the heart,

00:22:15.938 --> 00:22:18.608
right hand to the belly, 
it feels nice.

00:22:18.608 --> 00:22:21.511
If you're like whoa I've been
really fiery, really hot,

00:22:21.511 --> 00:22:23.910
maybe you need to cool off
even more and interlace

00:22:23.910 --> 00:22:26.445
the fingertips behind the
head, extend the thumbs,

00:22:26.445 --> 00:22:30.094
give myself a little 
neck massage.

00:22:33.496 --> 00:22:36.999
Wherever you are, 
take a deep breath in

00:22:36.999 --> 00:22:40.570
and this time exhale
out through the mouth.

00:22:50.019 --> 00:22:54.190
Stay here as long as you
like, as long as time allows.

00:22:55.995 --> 00:23:00.334
Before you get up, be sure to
take a moment to appreciate

00:23:00.334 --> 00:23:03.810
yourself for showing up
here on your yoga mat.

00:23:04.961 --> 00:23:07.209
The mind and body are

00:23:07.209 --> 00:23:11.229
totally amazing and therefore

00:23:11.229 --> 00:23:12.413
so are you.

00:23:14.437 --> 00:23:16.272
So you done good, kid.

00:23:17.426 --> 00:23:18.424
I hope you feel better.

00:23:18.424 --> 00:23:20.893
I hope you're able to have
an amazing rest of your day

00:23:20.893 --> 00:23:24.297
or your night and 
I'll see you next time.

00:23:25.875 --> 00:23:26.709
Namaste.

00:23:28.507 --> 00:23:31.076
(upbeat music)