WEBVTT

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- What's up everyone?

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And welcome to 
Yoga with Adriene.

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I'm Adriene and today, 
we have yoga for musicians.

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This is an awesome 
practice for anyone

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who's wanting to tend 
to the neck, the shoulders,

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the arms, the wrists.

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We're gonna build 
it from the ground up

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from the soles of the feet up.

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But I really, I don't know,

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many people who could 
not benefit from working on

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on the areas that 
we're targeting today.

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

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(upbeat music)

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All right dudes and dudettes,

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let's begin standing 
today with the feet

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at least hip width apart.

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So just stand 
with nice firm ground,

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wherever you feel solid.

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So no need to zip it up tight.

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Give yourself a 
little bit of space.

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This would be a good 
practice to take off your socks.

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So if it's a little bit chilly, 
you know, that's fine

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but try to take off your socks

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'cause we're gonna 
start with the feet today.

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So go ahead, it's 
okay to look down today

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and look at your feet and see
if your toes are pointing out

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or maybe they tend to point in.

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And there's no 
right or wrong here

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and definitely 
no toxic thoughts.

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Let's not start our 
practice out that way.

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Have enough of 
that off the mats.

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Cultivate a little 
positivity on the mat.

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And see if you 
can bring your toes

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to where they 
are pointing forward.

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And then when you're ready,

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lift the toes and try to put

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your pinky toe down first

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and then put all your toes down.

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Basically, we're not 
trying to master anything

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but just create 
a little awareness

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from the ball 
joint of the big toe

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to the ball joint 
of the pinky toe.

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So let's try that 
again, lift all your toes

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and then try to put them down

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just with 
mindfulness one at a time.

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It's hard.

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Then root back into the 
back corners of your heels

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as you now sit up nice 
and tall and lift your gaze.

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Stand up nice and 
tall and lift your gaze.

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And then energetically,

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you just kind of 
lift the kneecaps.

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Think about lifting 
from your arches of your feet

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and you're gonna lift 
up through the front body

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just to stand up a little taller

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and just take a nice 
natural big stretch here.

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Maybe creating an X shape 
with the body a little bit.

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So you're just gonna reach
in any way that feels good.

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And we're doing this 
to just kind of notice

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what's going on particularly 
in the upper body perhaps.

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The neck, the shoulders, 
the upper back body.

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Kind of a way of taking stock.

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And then when you're ready, 
draw your palms together

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and you're gonna 
interlace the fingertips.

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And then we're gonna start by
pressing the palms forward.

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And so we're 
starting to get a stretch

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through the wrists here 
and through the forearms

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but we're gonna 
go a little further

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by bending the knees slightly

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and keep this awareness 
that you kind of began with

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with the feet as you 
slowly press the palms forward

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and drop your 
chin to your chest.

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And so you're 
feeling that stretch

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through the upper 
back body, the lats.

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And you might notice already
your intuition to breathe

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a little deeper here is right.

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So if you're holding your 
breath, let's change that,

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it's all good and 
let's breathe deep.

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And just let the
head hang down here.

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And if you're super 
tired, no big deal, man.

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Just give it your best shot.

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Try to stay 
committed to this video.

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It's not a long one, right?

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So we're doing 
very efficient movement

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in a short amount of time.

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Alright, then you're 
gonna continue this journey

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of pressing into the feet

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and you're gonna reach the
pinkies forward, up and back

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as you slowly reach 
all the way up to the sky.

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Oh, and let any sounds that
wanna come out here come out

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and you're gonna press into the
back two corners of the heel

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and you're gonna stretch 
from one side to the other,

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a little teeter-totter.

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And I invite you to 
close your eyes here

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since you have a 
nice strong stance

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and hopefully you feel stable

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and just feel the 
sensation and the length.

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You can even like 
feel not just the muscles

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but the skin stretch 
as you teeter-totter

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and the blood 
flows opposite direction

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of your fingertips 
and your hands

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which you likely use a lot.

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And then stick with it.

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I know the arms are 
getting tired so stick with it

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and just send a little awareness
to your center or your core

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so draw the navel 
in a little bit here,

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lower belly in a little.

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And then bring 
your back to center,

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reach the 
fingertips up, break free

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and then exhale, rain it all
the way down nice and slow

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and then just allow 
the hands and the wrists

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and the arms to be really
heavy and lax here, relaxed.

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And again, we create a 
nice foundation in the feet

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so you could close your eyes

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and just feel 
that flush of energy,

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that blood flow all 
the way to the fingertips.

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Awesome, now we're 
going to take the hands

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and we're gonna 
bring the fingers in

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so it hands out in 
front bringing the fingers in.

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So we have fists.

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And then we're gonna 
punch, no just kidding.

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I was gonna do a little Tae Bo.

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No Adriene, we're 
gonna take the fists,

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keep your strong footing.

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Maybe slight bend 
and the kneecaps here

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if you tend to 
lock the knees back.

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We're just gonna take the fist

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you're gonna draw 
the knuckles down.

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And you don't have to force it

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to kind of find this massive,
super crazy stretch here.

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Just trust me, 
we're gonna build this.

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So knuckles are 
gonna just draw down first.

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And the key to really not 
wasting your own time here

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is to breathe, just take 
this time for you to breathe

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and ground and balance 
out the energy of the body

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while still doing some 
really efficient things

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for the physical body,

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but use this time for 
your mental headspace too,

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I guess, I what 
I'm trying to say.

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Alright, now check it out.

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We're going to take 
the index finger knuckle

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and you're just gonna 
bring it in and elbows out.

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Alright, so we went from here,

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kind of like holding a 
bag or grocery shopping cart

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or something like that 
and then bring those knuckles

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and just drive 
them in, elbows out.

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And breathe.

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Knuckles are still drawing down.

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Should feel this in your arms.

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In the rotator cuff.

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Breathe, whoo, man.

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I swear, the 
smallest things, huh?

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And then we're 
just gonna reverse it.

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So here we go, back 
to where we were before,

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bring the elbows in, 
knuckles down.

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And then here we go.

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What goes down must come up.

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Bring the 
knuckles up, open the hands

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and then press them out.

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Oh, yeah.

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And then see if you can claw

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through the fingertips a little,

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the hands are gonna get tired
here but just hang with me.

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And then for a little more,
you can take opposite hand,

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opposite fingers, 
stretch and stretch.

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Sweet and then 
interlace the fingertips again

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just like we did before.

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Press the palms 
forward and then this time,

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you're gonna draw the hands

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and you're just 
gonna press the palms

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all the way to the left, 
bend your knees.

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And then all the way 
to center, bend your knees

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and then all the 
way to the right.

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Bend your knees, 
slight bend in the knees.

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And then you know this, 
this is very natural.

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So find a little stretch, 
a little movement here.

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You can kind of exaggerate

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so you get a nice 
stretch in the side body.

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Think about 
rotating your heart up

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as you go from side to side.

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Yeah baby, one 
more time to each side.

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Oh, yeah.

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And then come back to center,
reach it all the way up.

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Inhale, inhale, inhale.

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Reach, reach, reach.

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Press your thumbs 
towards the ceiling.

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Grow taller, taller, meet 
your appropriate edge here.

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Reach, reach, reach.

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And then exhale, 
let everything down again.

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Again, just standing here, 
close your eyes

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so you can go inside a 
little bit and just feel.

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Just feel.

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Feel the sensation, 
flush of fresh blood

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as you breathe deep.

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(sighs deeply)

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Awesome, then take your 
thumb to your index finger.

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You're just gonna rub your
thumbprint on every finger.

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Just to add a 
little softness now

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since we did a 
lot of work there.

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You're gonna rub your 
thumbprint on every finger.

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And now, some Tae Bo, 
no, I'm just kidding, okay.

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Alright, nice and easy 
we're gonna bring the hand,

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not the hands, 
the feet out super wide.

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So no crazy pretzel poses today

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but this one's gonna 
be probably the most,

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what's the right word?

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But a nice 
standing wide-legged form.

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The most complicated 
asana that we're gonna do.

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So turn the toes in.

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Think about the inner thighs
kinda spiraling in, right?

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Because we wanna keep 
the knees and the toes

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always in the same trajectory.

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And then you're gonna 
swim the fingertips around

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and you're gonna 
interlace behind your back

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but as you do this, keep 
that connection to your feet

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that we established
and keep working

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to establish and re-establish
that connection to your feet.

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So creating this 
full body awareness.

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And then add to 
your breath, right?

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It's part of the game, 
it's part of your craft.

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It's necessary for 
you to create your art

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to connect the mind and body

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and not just focus on 
the physical health here

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but your mental 
awareness, mental health.

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So breathe, bring the breath.

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And then just open up through
the chest, the pecs here.

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If you need a little more,
you can draw the knuckles away

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and really pinch 
the upper back body,

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the shoulder blades together.

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Get a nice rinse.

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Then drop the chin to the chest

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and then lift the chin back up.

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And then just keep that 
nodding motion up and down,

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nice and slow.

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And as you do that,

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see if you can really feel
the nuance of the back body.

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Try to lift it from 
your armpit chest here.

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And then bring the 
head back to center,

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so chin parallel to the earth

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and then draw a 
line with your nose,

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so rather than just 
looking to your left shoulder,

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see if you can 
really integrate the neck

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by drawing a slow line 
with your nose to the left.

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Whoo!

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And back to center, 
I'm feeling this in my arms,

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it's awesome and then 
all the way to the right.

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And then back to 
center and again,

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really integrate the neck

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by thinking of drawing a line
with the nose to the left.

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Knuckles are drawing down,
tail bones lengthening down,

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feet are awake, 
grounded, rooted firmly.

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Back to center and 
then nose to the right,

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that's the last one.

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And then back to center, 
you're gonna love this.

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Here we go, inhale in, 
exhale, release the arms,

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let them rest 
gently at your sides

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or just let them fall 
wherever they do naturally

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and breathe and you're lifting
up through the armpit chest.

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You're keeping the inner thigh
engaged for some stability.

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And then here comes our standing
wide-legged Forward Fold.

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So bring the hands to the waist.

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A little bit of a superhero
pose here so lift your chest.

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Come on now, life's too short.

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Just embody the shape.

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And then inhale, 
keep a lift in the heart,

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lift in the sternum.

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You're gonna 
send your booty back

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and you're gonna send your
heart forward and think about,

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rather than where you're
going, think about the journey.

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So lift the chin, 
heart reaches forward,

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bend your knees slightly

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and slowly come into 
your version of Forward Fold.

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So the fingertips can come down.

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If you have the block or 
you have something handy,

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you wanna pause the 
video to give yourself a little

00:12:15.305 --> 00:12:18.871
stepstool for 
the hands, you can.

00:12:18.871 --> 00:12:20.239
If you're like, whoa, nelly

00:12:20.239 --> 00:12:23.243
then root through the feet, 
lift from the arches.

00:12:23.243 --> 00:12:25.511
If the crown of 
the head can come down.

00:12:25.511 --> 00:12:26.980
Maybe you let it, maybe in time,

00:12:26.980 --> 00:12:30.450
you come into standing 
wide-legged Forward Fold

00:12:30.450 --> 00:12:35.221
with the hands in line 
with the arches, crown down.

00:12:35.221 --> 00:12:38.925
Surprise yourself, 
sky is the limit,

00:12:38.925 --> 00:12:40.326
the possibilities are endless.

00:12:40.326 --> 00:12:44.297
You might even get your legs
up into a headstand, one day.

00:12:44.297 --> 00:12:48.363
Gotta be your 
best cheerleader here.

00:12:48.363 --> 00:12:50.637
So this shape, not only 
is it good for the whole body

00:12:50.637 --> 00:12:55.699
but it's very therapeutic for
anyone who experiences anxiety

00:12:55.699 --> 00:12:59.510
or nerves, kind 
of misplaced energy.

00:13:01.547 --> 00:13:02.849
For the last cycle of breaths,

00:13:02.849 --> 00:13:04.884
I'm gonna offer a 
little option to twist

00:13:04.884 --> 00:13:06.292
so you can bring 
one hand to the earth

00:13:06.292 --> 00:13:10.023
and reach one the 
opposite hand to the sky.

00:13:11.044 --> 00:13:15.061
And just take a 
couple cycles of breath here

00:13:15.061 --> 00:13:18.097
to do what feels good, 
to find what feels good

00:13:18.097 --> 00:13:19.866
and then to make 
your way back up,

00:13:19.866 --> 00:13:21.834
I'll guide you through it,
you're gonna bend the knees

00:13:21.834 --> 00:13:23.236
but you can move 
it your own time.

00:13:23.236 --> 00:13:25.438
You can bring the 
hands back to the waistline

00:13:25.438 --> 00:13:27.140
and you're gonna 
fire it through the core

00:13:27.140 --> 00:13:28.975
as you press into the feet

00:13:28.975 --> 00:13:31.244
and then come back up the
same way with the open chest,

00:13:31.244 --> 00:13:32.645
the heart lifted.

00:13:34.447 --> 00:13:37.517
Whoa, and then you're 
going to come back to standing

00:13:37.517 --> 00:13:39.626
by either heel-toeing.

00:13:39.626 --> 00:13:41.954
This is very fancy yoga term.

00:13:41.954 --> 00:13:44.590
The toes in or if you're feeling

00:13:44.590 --> 00:13:47.660
like a sprightly lad or lass,

00:13:47.660 --> 00:13:50.263
you can jump the feet together.

00:13:52.365 --> 00:13:54.767
Alright, take your time 
no need to move at my pace.

00:13:54.767 --> 00:13:56.836
When you do arrive 
here in Mountain Pose,

00:13:56.836 --> 00:14:01.808
go ahead and bring the palms
together, really together.

00:14:01.808 --> 00:14:05.478
And then we'll step 
to the front of the mat.

00:14:08.314 --> 00:14:12.251
And Inhale, and exhale, 
bend the knees generously

00:14:12.251 --> 00:14:14.787
and just slowly make 
your way to Forward Fold,

00:14:14.787 --> 00:14:16.522
feet together, 
really together this time.

00:14:16.522 --> 00:14:18.758
So zip up through the legs.

00:14:19.692 --> 00:14:20.560
(exhales deeply)

00:14:20.560 --> 00:14:22.462
Bend your knees as 
generously as you need to.

00:14:22.462 --> 00:14:26.532
Listen to the sound of 
your breath, you got this.

00:14:29.365 --> 00:14:32.105
And then check it out.

00:14:32.105 --> 00:14:35.875
Here we go, we're gonna slowly
shift our weight to our toes.

00:14:35.875 --> 00:14:38.578
Come onto the fingertips and
you're gonna bend the knees,

00:14:38.578 --> 00:14:42.014
you're gonna try to 
drop your bum down in space.

00:14:42.014 --> 00:14:43.483
And if this doesn't work out,

00:14:43.483 --> 00:14:45.351
you can go ahead and 
allow the knees to go wide

00:14:45.351 --> 00:14:48.654
and the fingertips to come in.

00:14:48.654 --> 00:14:52.148
So we're here, or we're here.

00:14:54.340 --> 00:14:59.249
And return to the breath, 
big inhale, long exhale.

00:15:01.501 --> 00:15:03.069
And whatever 
variation you're in,

00:15:03.069 --> 00:15:06.973
you're gonna slowly use your
hands, keep active in the toes

00:15:06.973 --> 00:15:11.110
to walk the palms back 
and you come on to a seat.

00:15:11.110 --> 00:15:15.248
And you're gonna send the 
legs out really long here.

00:15:15.248 --> 00:15:16.716
And you're just gonna 
point and flex the feet

00:15:16.716 --> 00:15:18.718
and feel the blood flow.

00:15:19.819 --> 00:15:22.155
Fresh rush of

00:15:24.328 --> 00:15:27.016
oxygen, blood.

00:15:27.016 --> 00:15:31.097
Just a good fresh energy 
from the soles of the feet

00:15:31.097 --> 00:15:34.200
all the way to 
the fingertips today,

00:15:34.200 --> 00:15:36.068
up through the crown.

00:15:36.068 --> 00:15:38.237
And if it's hard to sit up
straight here, it's all good.

00:15:38.237 --> 00:15:41.707
We're gonna fire up a little
core strength to help us here

00:15:41.707 --> 00:15:46.445
so you're gonna bend the 
knees, bring the heels up.

00:15:46.445 --> 00:15:48.381
Then you're gonna cross 
the right arm over the left

00:15:48.381 --> 00:15:49.749
and you can do two things here.

00:15:49.749 --> 00:15:51.450
You can give yourself 
a big hug or if you want,

00:15:51.450 --> 00:15:53.486
you could take Eagle Arms.

00:15:53.486 --> 00:15:56.022
Inhale in and as you exhale,

00:15:56.022 --> 00:15:58.591
draw the shoulders down away
from the ears and lean back

00:15:58.591 --> 00:16:00.459
and this could 
be your variation.

00:16:00.459 --> 00:16:01.961
Just here.

00:16:01.961 --> 00:16:02.829
And if you want a little more,

00:16:02.829 --> 00:16:05.798
you can lift the 
shins parallel to the sky.

00:16:05.798 --> 00:16:09.656
So we're here, 
we're here, or here or here.

00:16:10.503 --> 00:16:12.572
And we're breathing deep 
and as you do this,

00:16:12.572 --> 00:16:15.675
see if you can imagine 
the top of your abdominal wall

00:16:15.675 --> 00:16:18.811
and then your 
lower belly, right, our guts,

00:16:18.811 --> 00:16:22.014
kind of zipping in 
towards the middle together.

00:16:22.014 --> 00:16:23.316
And you're probably gonna shake

00:16:23.316 --> 00:16:25.117
and you're probably 
gonna curse my name

00:16:25.117 --> 00:16:27.620
and that's okay, 'cause 
I'm cursing your name too.

00:16:27.620 --> 00:16:29.222
I'm just kidding.

00:16:29.222 --> 00:16:31.691
But we wanna kinda 
wake up the core, right?

00:16:31.691 --> 00:16:34.160
For the back but 
also to stimulate

00:16:34.160 --> 00:16:35.828
this healthy flow of energy

00:16:35.828 --> 00:16:38.464
that runs up and 
down the spine, right?

00:16:38.464 --> 00:16:42.034
Physical health but 
also mental health and yeah,

00:16:42.034 --> 00:16:44.570
a little spiritual 
wellness as well.

00:16:44.570 --> 00:16:46.405
Okay, take a deep breath in.

00:16:46.405 --> 00:16:48.774
One of my all-time favorite
yoga poses, it's coming at you.

00:16:48.774 --> 00:16:50.643
Here we go, we're gonna 
unravel, release everything,

00:16:50.643 --> 00:16:52.445
soles of the feet 
come to the ground,

00:16:52.445 --> 00:16:55.281
elbow creases come to the knees

00:16:55.281 --> 00:16:57.149
and we just chill.

00:16:57.149 --> 00:16:59.719
Drop your head down, 
you can grab the opposite arm

00:16:59.719 --> 00:17:01.821
if it feels good and 
then allow your weight

00:17:01.821 --> 00:17:04.790
to soften and relax so 
allow your back to soften,

00:17:04.790 --> 00:17:08.493
your shoulders to soften, 
everything to relax.

00:17:08.493 --> 00:17:10.796
Part the lips, 
take a deep breath in,

00:17:10.796 --> 00:17:15.350
altogether, inhale and then
exhale out through the mouth.

00:17:20.406 --> 00:17:21.707
One more time, we 
got it, here we go.

00:17:21.707 --> 00:17:23.276
Dig into the heels.

00:17:24.210 --> 00:17:25.344
So if the knees 
are splaying out,

00:17:25.344 --> 00:17:26.913
see if you can 
keep it kind of even

00:17:26.913 --> 00:17:28.614
so that the hip and 
the femur and the knee

00:17:28.614 --> 00:17:30.516
are all in 
alignment with the ankle,

00:17:30.516 --> 00:17:33.286
it's all connected, right?

00:17:33.286 --> 00:17:35.321
Full body awareness.

00:17:35.321 --> 00:17:36.756
And then opposite, arm on top.

00:17:36.756 --> 00:17:38.558
So left arm is 
gonna go on top this time,

00:17:38.558 --> 00:17:42.595
you give a big hug or maybe
you take eagle, Garudasana Arms

00:17:42.595 --> 00:17:44.196
and really feel that 
stretch in the upper back body

00:17:44.196 --> 00:17:45.898
as you lift your 
chest, your heart.

00:17:45.898 --> 00:17:47.433
Inhale, lift, lift, lift.

00:17:47.433 --> 00:17:49.769
Exhale, lean back, way back.

00:17:51.304 --> 00:17:55.575
Zip upper abs, 
lower belly in and together.

00:17:55.575 --> 00:17:58.711
So we're hugging 
into the midline.

00:17:58.711 --> 00:18:00.212
And then if 
you're feeling okay here,

00:18:00.212 --> 00:18:02.281
you might lift the shins.

00:18:03.716 --> 00:18:06.949
Breathe, you got this.

00:18:08.120 --> 00:18:09.956
Stick with it, do not 
give up, you got this.

00:18:09.956 --> 00:18:12.725
Lift your chest to 
support your lower back.

00:18:12.725 --> 00:18:14.126
And if your 
lower back is hurting,

00:18:14.126 --> 00:18:16.162
drop your heels to the 
ground and lift your heart

00:18:16.162 --> 00:18:20.099
and you got this for 
three, two, one, unravel.

00:18:20.099 --> 00:18:24.003
Everything this time, bring
your hands behind the thighs.

00:18:24.003 --> 00:18:28.174
Bring the knees together 
and round into a little ball.

00:18:30.543 --> 00:18:31.544
Use your next inhale

00:18:31.544 --> 00:18:35.047
to feel the skin of 
the back body stretch.

00:18:36.782 --> 00:18:39.719
And then use your next 
exhale to release everything

00:18:39.719 --> 00:18:43.389
and come all the 
way to the ground, yay.

00:18:43.389 --> 00:18:45.791
So when you come to 
lie flat on your back,

00:18:45.791 --> 00:18:49.829
you're gonna walk the 
hands right underneath the bum.

00:18:49.829 --> 00:18:51.330
And we're gonna 
open up through the chest

00:18:51.330 --> 00:18:53.499
and you're gonna really 
bring your shoulder blades

00:18:53.499 --> 00:18:54.333
underneath you.

00:18:54.333 --> 00:18:57.169
If anyone's done Bridge Pose,
you can also hook the thumb.

00:18:57.169 --> 00:18:59.939
Look, this isn't gonna 
be a great shot, I can tell.

00:18:59.939 --> 00:19:02.608
Hook the thumbs like 
Wu-Tang Clan behind you,

00:19:02.608 --> 00:19:03.943
underneath you.

00:19:03.943 --> 00:19:05.378
Sometimes that's a nice way

00:19:05.378 --> 00:19:06.645
to get the 
shoulder blades together

00:19:06.645 --> 00:19:08.280
and then you can 
relax them, of course

00:19:08.280 --> 00:19:11.617
when you bring your bum, 
the weight of your bum down.

00:19:11.617 --> 00:19:15.421
Alright, so we're opening 
up through the chest.

00:19:15.421 --> 00:19:18.324
With the support 
of Mother Earth,

00:19:18.324 --> 00:19:21.394
we're pressing 
through the palms.

00:19:21.394 --> 00:19:24.730
See if you can lift 
your wrists a little bit

00:19:24.730 --> 00:19:27.733
and then release them and 
then lift the wrists a little bit,

00:19:27.733 --> 00:19:31.203
claw through the fingertips 
and then release them.

00:19:31.203 --> 00:19:32.538
Awesome, and then here we go.

00:19:32.538 --> 00:19:35.908
Send the legs up 
towards the sky, inhale

00:19:35.908 --> 00:19:39.812
and exhale, lower the feet
just a bit and then inhale.

00:19:39.812 --> 00:19:41.981
Exhale, lower them a little more

00:19:41.981 --> 00:19:43.883
and then inhale, exhale.

00:19:43.883 --> 00:19:45.217
Last one, lower 
them a little more,

00:19:45.217 --> 00:19:47.653
maybe let them 
hover above the ground

00:19:47.653 --> 00:19:49.555
and then release everything.

00:19:49.555 --> 00:19:51.857
Awesome, stay 
on your hands here.

00:19:51.857 --> 00:19:54.026
Breathe, breathe, breathe.

00:19:55.925 --> 00:19:59.832
And then slowly, you're 
gonna release your left hand

00:19:59.832 --> 00:20:02.482
by opening it 
gently at your side.

00:20:02.482 --> 00:20:05.838
Release and then release 
your right hand, opening it.

00:20:05.838 --> 00:20:08.274
And you should feel 
this awesome flow of energy

00:20:08.274 --> 00:20:10.142
and just relax your legs.

00:20:10.142 --> 00:20:12.411
Relax everything, trying 
to keep your shoulder blades

00:20:12.411 --> 00:20:15.481
snuggled right 
underneath your heart.

00:20:17.083 --> 00:20:20.641
Yes, deep breath in.

00:20:22.588 --> 00:20:23.923
Long breath out.

00:20:25.518 --> 00:20:27.093
Great, you're 
gonna take your right,

00:20:27.093 --> 00:20:29.095
excuse me, left hand up.

00:20:29.095 --> 00:20:31.964
Cross it over towards your
right, grab your left forearm

00:20:31.964 --> 00:20:35.968
into stretch here, taking
the weight of your right hand

00:20:35.968 --> 00:20:37.269
down onto your left forearm.

00:20:37.269 --> 00:20:41.107
You don't have to push, 
just naturally let the weight.

00:20:41.107 --> 00:20:41.974
(exhales deeply)

00:20:41.974 --> 00:20:44.543
Some nice easy 
loving breaths here.

00:20:44.543 --> 00:20:48.447
Switch, take the left arm,
guide it across, right arm.

00:20:48.447 --> 00:20:49.615
What's wrong with me today?

00:20:49.615 --> 00:20:50.950
Guide it across.

00:20:52.918 --> 00:20:55.754
Yes, then back to 
center, interlace.

00:20:55.754 --> 00:20:59.091
Bring the hands behind 
the head, extend your thumbs

00:20:59.091 --> 00:21:00.659
and you're gonna give 
yourself a little neck massage

00:21:00.659 --> 00:21:02.394
and if you're feeling 
any fussiness at all,

00:21:02.394 --> 00:21:04.096
or you just think it 
might feel more supportive

00:21:04.096 --> 00:21:06.432
to bend the knees, 
give it a try.

00:21:06.432 --> 00:21:09.034
Bring your feet as wide 
as your yoga mat though

00:21:09.034 --> 00:21:11.637
so that your lower back can be
nice and snugly on the ground

00:21:11.637 --> 00:21:13.405
and then allow your 
knees to fall together.

00:21:13.405 --> 00:21:14.640
You're gonna take your thumbs

00:21:14.640 --> 00:21:18.010
and you're gonna really 
massage your neck here

00:21:18.010 --> 00:21:20.146
and behind the ears at the top,

00:21:20.146 --> 00:21:24.185
the base of the head, the atlas.

00:21:24.185 --> 00:21:26.585
And you're just 
gonna dig your thumbs,

00:21:26.585 --> 00:21:31.414
your strong thumb 
into the neck and the atlas

00:21:31.414 --> 00:21:35.922
in a way that feels 
firm but also loving.

00:21:40.499 --> 00:21:42.301
And then really 
breathe into the armpit chest,

00:21:42.301 --> 00:21:43.202
whatever that means to you.

00:21:43.202 --> 00:21:46.605
Here are like big, 
full, buoyant breaths.

00:21:49.241 --> 00:21:50.843
Awesome, then release the hands,

00:21:50.843 --> 00:21:53.078
hug the knees into the chest.

00:21:53.078 --> 00:21:56.649
Squeeze, rock a little 
gently side to side.

00:21:56.649 --> 00:22:00.342
Let any sound or 
sigh come out here.

00:22:01.620 --> 00:22:02.855
If there's anything 
else you're craving

00:22:02.855 --> 00:22:04.520
in your body right 
now, anything at all,

00:22:04.520 --> 00:22:08.861
maybe a Happy Baby or a twist,
go ahead and take it now.

00:22:11.730 --> 00:22:14.667
If you windshield 
wiper the little knees,

00:22:14.667 --> 00:22:16.869
gently back and forth,

00:22:16.869 --> 00:22:19.638
depending on what sensations 
coming up in your body.

00:22:19.638 --> 00:22:22.041
That's the beauty of 
an at-home yoga practice

00:22:22.041 --> 00:22:24.610
is you really have the freedom,

00:22:25.644 --> 00:22:30.115
and opportunity to listen 
know what's going on today.

00:22:30.115 --> 00:22:32.351
And then when you're ready,
after you've done your thing

00:22:32.351 --> 00:22:36.522
and there's no rush, 
you'll extend the legs out long

00:22:37.456 --> 00:22:40.693
and bring your heels 
as wide as your yoga mat

00:22:40.693 --> 00:22:43.162
and the arms to 
rest at your side

00:22:43.162 --> 00:22:46.168
or maybe left hand on the heart
and right hand on the belly,

00:22:46.168 --> 00:22:47.700
whatever feels right.

00:22:47.700 --> 00:22:49.969
And if you're still moving
and grooving in a freestyle,

00:22:49.969 --> 00:22:52.838
that's great, that's all good.

00:22:52.838 --> 00:22:54.907
When you're done, you'll 
just want to find a moment

00:22:54.907 --> 00:22:56.742
to pause and be still.

00:22:58.877 --> 00:23:01.981
The power of 
stillness and surrender

00:23:01.981 --> 00:23:06.252
can have such a great 
impact on our mental well-being

00:23:06.252 --> 00:23:09.570
and our physical health.

00:23:11.023 --> 00:23:13.659
Close your eyes 
when you get there.

00:23:13.659 --> 00:23:17.830
Take a big inhale, the deepest
breath you've taken all day.

00:23:19.698 --> 00:23:23.235
And exhale to relax everything, 
let go of everything,

00:23:23.235 --> 00:23:26.505
allow your body to get super
heavy and just take a moment,

00:23:26.505 --> 00:23:29.808
won't be here long, 
just a moment to chill.

00:23:29.808 --> 00:23:32.244
Stick with it, don't give up.

00:23:48.560 --> 00:23:50.896
Awesome, the we'll slowly 
bring the palms together

00:23:50.896 --> 00:23:52.531
nice and slow.

00:23:52.531 --> 00:23:53.432
If you're on the membership,

00:23:53.432 --> 00:23:56.201
you can stay here 
a little bit longer.

00:23:56.201 --> 00:23:58.203
If you're on YouTube, 
you can pause the video

00:23:58.203 --> 00:23:59.371
if you need a little more time.

00:23:59.371 --> 00:24:00.773
Otherwise, I hope 
you have an amazing rest

00:24:00.773 --> 00:24:02.675
of your day, everyone.

00:24:02.675 --> 00:24:05.244
We'll bring the palms together.

00:24:10.482 --> 00:24:12.463
To the music within.

00:24:17.222 --> 00:24:18.223
To the love.

00:24:19.475 --> 00:24:23.796
Bring the thumbs up to the
third eye, to the forehead.

00:24:26.231 --> 00:24:29.174
Inhale deeply

00:24:29.174 --> 00:24:31.904
and exhale to wake back up

00:24:31.904 --> 00:24:34.806
and we whisper, namaste.

00:24:37.576 --> 00:24:38.377
Thanks everyone.

00:24:38.377 --> 00:24:40.412
Share this video if 
it helped you with people

00:24:40.412 --> 00:24:42.214
who you think might like it.

00:24:42.214 --> 00:24:44.283
And I'll see you next time.

00:24:44.283 --> 00:24:47.519
(upbeat music)