WEBVTT

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- Hey everyone, and 
welcome to Yoga with Adriene,

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I'm Adriene and today we have
a yoga for new beginnings.

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So this is perfect as we gear up

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for a bright and 
beautiful new year.

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This is a quick practice,

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so we're gonna 
get right into it.

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Creating space 
with conscious breath

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for your body and your mind.

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Hop into something comfy

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and let's get started.

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(upbeat music)

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Okay, my darlin's, 
let's begin today

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in extended Child's Pose.

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If this is not a 
good shape for your body,

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you can just sit up in 
a nice comfortable seat,

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hands resting 
gently in your lap.

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Bring the knees nice and wide

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for your extended Child's Pose,

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and really, really 
today, see if you can

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reach, reach, 
reach the fingertips

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really far out, what's up, dog?

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And then keep the 
fingertips glued where they are

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and then melt everything down.

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Welcome to your practice.

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And the funny thing is, 
even though we say

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yoga for new beginnings,

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it's really just 
about being present

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in the space that 
you're creating right now.

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So through that 
practice, and really,

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this is a mindfulness practice,

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we let go

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of the past.

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We respect it, but we let it go.

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And we let go of our desire

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or sometimes need to control.

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We cannot control the future.

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A lot of times, when we stress,

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it's a stress 
of something that

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if we could only pause 
and be mindful in the moment

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and realize that

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it's out of our control, 
we could save ourself

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a lot of time

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and anxious energy.

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So, all that to say, 
close your eyes here,

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and use this moment 
here in the beginning

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of our practice, 
which is rather quick today,

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to drop into whatever's going
on in the present moment.

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You have an opportunity 
to take the invitation,

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again, to let go of the past,

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even the day thus far.

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Maybe acknowledge it with 
a little bit of gratitude,

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thank you, to all the 
things that happened this year

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that helped me become exactly

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who I am, and to be 
exactly where I'm at,

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today, right now, 
in this moment.

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Begin to gently 
deepen your breath

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if you have not already.

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Extending your inhalation.

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And elongating your exhalation.

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Use your breath 
to anchor the mind

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throughout this 
little practice to

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be mindful of every 
nuance, every sensation

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in both mind, heart, 
and the physical body.

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Alright, start to 
slowly make your way

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back up to all fours.

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Nice and slow, hands 
come just underneath,

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excuse me, 
wrists just underneath

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the shoulders, and then knees

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just underneath the hip points.

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Then close your eyes 
and inhale, drop the belly,

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open the chest.

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And then after 
you've taken a big breath,

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here, hold the breath, 
retain it,

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and then exhale to 
round through the spine,

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empty, empty, empty it all out.

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And then inhale 
to drop the belly,

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open the chest.

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Feel the skin of your 
front body stretch here.

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Then pause after 
you've a nice deep breath in,

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retain the breath, 
hold the breath at the top.

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And then exhale, 
everything releases,

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navel draws up, chin to chest.

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(sharply exhales)

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One more time, 
inhale, carve a line

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with the nose 
forward, up, and out.

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Hold the breath, 
retain at the top,

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claw through 
the fingertips here,

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shoulders draw 
down away from the ears.

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Phew, and then exhale, 
and round through,

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breathe out, press 
away from your yoga mat.

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Awesome, inhale, 
come to neutral spine.

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Then you're gonna 
curl the right toes under,

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send the right 
toes all the way out,

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and then nice and 
slow, you can lift

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the front body up to 
meet the back body here,

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you're gonna 
create space by drawing

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right toes all the way 
over towards the left side

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of your mat, you're gonna turn

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to look at your right toes.

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Keep pressing 
out of your yoga mat,

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you can come to 
fists here if you need,

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pressing into the thumbs.

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And then again 
with the breath, inhale,

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pause and hold at the top.

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And then exhale to release.

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Everything, come 
back to all fours.

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Press away from your yoga mat,

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creaky old floor, 
comin' back at us,

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comin' back atcha, 
okay, curl the left toes,

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slide 'em out.

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There's opportunity 
for a little nuance,

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stretching 
throughout this whole practice,

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so find what feels good,

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and when you're ready, 
guide the left toes

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over towards the 
right side of your mat,

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turn to look at your 
right toes and then press away.

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Feel that space 
as you breathe in.

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Pause, hold the 
breath at the top.

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And then exhale, release,

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bring it all the 
way back, awesome.

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Walk the knees in together.

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You're gonna send the hips back.

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Come to sit on the knees, 
if this is not available

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for you in the knees, 
you can just come

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to a nice comfortable seat.

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Thriller arms,
send the fingertips forward.

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Relax the shoulders.

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Then right arms are 
gonna go across the left,

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you're gonna 
take the left forearm,

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excuse me, right 
forearm with the left hand

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and just nice, 
easy stretch here.

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So lift up from 
the pelvic floor here,

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think about creating space

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in the lower belly,

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the abdomen, all 
four sides of the torso

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expanding as you breathe in.

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And then keep finding places

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where you can relax,

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shoulders, skin of 
the face, forehead,

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as you breathe out.

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Awesome, back to 
Thriller arms, inhale,

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then exhale take 
it to the other side.

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And then slowly bring it back,

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Thriller arms, 
we'll flip the script,

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you're gonna take the 
hands all the way back down,

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so that means 
flip the palms, sorry,

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and then come all the way down.

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I'm like, everyone 
knows my cues already.

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Not necessarily, Adriene.

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Okay, and then you're 
gonna turn the arms out

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just a bit so that the elbow
creases are shining forward.

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And then walk 
the knees back out,

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hip width apart, and 
we'll curl the toes under,

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and we'll send it 
to Downward Facing Dog.

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Take a deep breath in 
here as you pedal it out.

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Yogi's choice to 
pause and hold the breath,

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retain it at the top, 
or just continue

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with a nice, fluid breath.

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Then find stillness, 
bend your knees,

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belly comes toward 
the tops of the thighs,

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cleansing breath here again,

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out with the old, in 
with the new, what's present.

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Inhale in through the nose,

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and exhale, lion's 
breath, tongue out.

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Don't be shy now.

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Alright, anchor the left heel,

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and your just gonna slowly slide

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the right toes all the way up,

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lower onto your left knee.

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Then loop the shoulders 
forward, up, and back,

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and let your heart 
energy radiate forward here.

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So fingertips 
can be on the earth,

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they can be on 
blocks, or if you like,

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you can sweep the fingertips 
up high towards the sky,

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press through that front leg,

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front knee over 
front ankle, and reach up.

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Now, you can keep the 
back toes curled under

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or press into the 
top of the back foot,

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and feel that 
power, that energy,

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that reverberation, that 
kind of like rebound effect

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of pressing back 
foot into the earth

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and lifting up 
from your pelvic floor.

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Take one more 
breath in here, you got it,

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then exhale to rain it down.

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Now we're gonna 
straighten through the front leg

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by sending the hips back, 
but my left hip's

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just gonna stack 
over my left knee, here,

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so it's not gonna go past.

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And you can straighten the leg

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or keep it nice and bent,

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flex your right toes 
toward your third eye.

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Breathe deep.

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Here's to making 
room for the new stuff,

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kind of shedding some weight,

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whether it's energetically

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or maybe even 
some physical weight

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that you're 
holding on your body,

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and working to move 
a little bit lighter

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and with more 
ease in the new year.

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So dig your right heel in,

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and we're gonna 
come all the way through.

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And then left hand 
comes to the earth,

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right hand comes 
around to the left,

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so the thumbs are close,

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and we come into a 
little Lizard variation here.

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As you inhale, 
let your heart energy

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radiate forward once again.

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And then exhale, draw 
your chin to your chest.

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Now yogi's choice here, 
you can onto the forearms

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if you want a 
deeper stretch in the hip.

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If you want a little heat today,

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a little fire

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lit in your core,

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curl the back toes under 
and lift the back knee.

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And then if you want 
a little bit of both,

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maybe you practice back heel

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reaching towards the 
back edge of your mat,

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elbows on the earth.

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Breathe deep, whatever 
variation, nice and easy.

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The minute we 
start to hold our breath

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is the minute we 
constrict the flow of energy.

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Which, if you're 
doing this in real time,

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it's New Year's Eve, 
and this would be

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a really good time to 
get the energy flowing

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consciously rather 
than to restrict, so.

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There you go.

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Alright, if you're 
on your forearms,

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come on back up, 
frame your right foot.

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You're gonna plant the palms,

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and you're gonna 
step it to a Half Plank

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on the knees, or a full Plank.

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Just one of these, 
so choose wisely,

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big breath, exhale, lower down

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all the way to the belly.

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Inhale, (clears throat) 
oh excuse me,

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inhale, scoop the 
heart forward, up,

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and back, forward, up, and back.

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And here we are in a Cobra,

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press into your pubic bone,

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press into the tops of the feet,

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squeeze your elbows in,

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and then exhale to release.

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Curl the toes under,

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make your way back 
to Downward Facing Dog.

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Here we go, lion's breath.

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Elbow creases shining forward,

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claw through your fingertips,

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bend your knees, belly comes
to the tops of the thighs,

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create lots of 
space on the side body,

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lengthen, lengthen, lengthen,

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and then take a deep 
breath in through your nose,

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fill 'er up,

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and exhale, lion's breath,

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gaze towards your 
third eye, tongue out.

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(sharply exhales)

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Sweet, really nice.

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We'll drag slowly, 
left toes now,

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all the way up to your lunge.

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Lower the back knee.

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Actively loop the 
shoulders forward, up, and back.

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So your shoulder 
bones kind of come together

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and melt down your back body.

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And maybe find a little opening

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in your heart here, 
let it shine forward.

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And then you can stay here, 
nice and low, or maybe,

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you send the fingertips up high

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feel that connection 
to your back foot,

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back leg, lift up 
from your pelvic floor,

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create a nice, fluid highway

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for the energy to 
flow up and down the spine.

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Front knee over front ankle,

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give it one more breath, inhale,

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and then exhale, slowly release.

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Gently pull the 
left hip crease back,

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straighten 
through your front leg,

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left toes 
towards your third eye.

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So there's a 
variation of this shape

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where we go way 
back, see if you can

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go ahead and keep this right hip

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over the right knee here.

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And then, at least a micro-bend
in this left leg here,

00:12:56.359 --> 00:12:59.153
but you can go big 
bend or straighten,

00:12:59.153 --> 00:13:00.279
but whenever I say straighten,

00:13:00.279 --> 00:13:02.647
I always mean 
slight bend. (chuckles)

00:13:05.034 --> 00:13:07.495
And then we'll dig 
into that left heel,

00:13:07.495 --> 00:13:09.747
nice and slow, roll through,

00:13:09.747 --> 00:13:12.000
bring the left hand 
over to join the right,

00:13:12.000 --> 00:13:14.030
thumbs near each other, 
and here we go,

00:13:14.030 --> 00:13:15.154
check it out on this side.

00:13:15.154 --> 00:13:16.963
Inhale to look forward first,

00:13:16.963 --> 00:13:19.590
feel that spaciousness 
in your root chakra,

00:13:19.590 --> 00:13:21.759
right, we're 
getting ready to build

00:13:21.759 --> 00:13:23.511
a new foundation for a new year,

00:13:23.511 --> 00:13:24.971
those practicing in real time,

00:13:24.971 --> 00:13:26.973
but again, this 
will be great for anyone

00:13:26.973 --> 00:13:29.604
who's practicing this to

00:13:32.645 --> 00:13:35.440
start again. (laughs)

00:13:35.440 --> 00:13:38.234
To circle back to 
the present moment.

00:13:38.234 --> 00:13:40.862
Take a variation on 
this side that feels awesome.

00:13:41.696 --> 00:13:45.979
One that inspires nice, 
full, buoyant breath.

00:13:54.208 --> 00:13:55.585
So you can think of every inhale

00:13:55.585 --> 00:13:58.004
as an opportunity 
to just create space,

00:13:58.004 --> 00:14:02.592
again, invite a fresh 
sense back into the body,

00:14:02.592 --> 00:14:04.343
and then use the exhale to relax

00:14:04.343 --> 00:14:06.387
and let go of 
anything that yeah,

00:14:06.387 --> 00:14:08.864
is not serving you anymore.

00:14:12.685 --> 00:14:15.897
Sweet, then slowly come 
back up, take your time.

00:14:16.731 --> 00:14:19.358
We're gonna frame the left foot.

00:14:19.358 --> 00:14:21.986
We're gonna just come to 
a little Half Plank here,

00:14:21.986 --> 00:14:24.363
so Half Plank or all fours.

00:14:24.363 --> 00:14:26.032
And then you're gonna 
walk the knees together,

00:14:26.032 --> 00:14:29.827
really together, and 
then paint your yoga mat

00:14:29.827 --> 00:14:32.163
with your palms 
as you drag the hands

00:14:32.163 --> 00:14:35.792
all the way back and melt down.

00:14:35.792 --> 00:14:39.921
Child's Pose, 
traditional version, balasana.

00:14:39.921 --> 00:14:42.173
So, we allow the 
shoulders to round,

00:14:42.173 --> 00:14:46.260
we feel the spaciousness, 
spacious, dang it,

00:14:46.260 --> 00:14:48.888
spaciousness (laughs) now

00:14:48.888 --> 00:14:51.557
in the upper back 
body, belly softens.

00:14:53.935 --> 00:14:56.312
And as you 
breathe in, see if you can

00:14:56.312 --> 00:14:58.606
feel the skin 
of your lower back,

00:14:58.606 --> 00:15:02.443
by the kidneys, your 
skin kind of stretches

00:15:02.443 --> 00:15:04.195
as you breathe in.

00:15:04.195 --> 00:15:05.905
That's how 
conscious your breath is,

00:15:05.905 --> 00:15:08.324
and then soften 
and everything relaxes

00:15:08.324 --> 00:15:09.637
as you breath out.

00:15:18.751 --> 00:15:20.503
And then tuck the chin,

00:15:20.503 --> 00:15:22.255
and slowly we'll rise up.

00:15:22.255 --> 00:15:25.299
We're gonna come into 
a nice, comfortable seat

00:15:25.299 --> 00:15:27.343
of your choice, 
so it can be a traditional

00:15:27.343 --> 00:15:30.596
sukhasana, Meditation Pose,

00:15:30.596 --> 00:15:32.265
in fact, if you 
wanna come to lie down

00:15:32.265 --> 00:15:33.307
on your back, that's fine too,

00:15:33.307 --> 00:15:34.767
but you're just 
gonna come to a place

00:15:34.767 --> 00:15:37.562
where you can be still 
for a couple breath cycles.

00:15:39.313 --> 00:15:40.731
Hands at the heart.

00:15:45.027 --> 00:15:46.779
We'll sit up nice and tall.

00:15:48.614 --> 00:15:50.658
Just feel the 
length of the spine.

00:15:52.368 --> 00:15:54.996
Just notice how you 
feel the flush of energy.

00:15:55.955 --> 00:15:57.290
A little goes a long way.

00:16:04.046 --> 00:16:05.779
And gently tuck your chin

00:16:09.802 --> 00:16:11.903
and choose to listen here.

00:16:16.100 --> 00:16:18.060
So the studies are showin' it,

00:16:18.060 --> 00:16:20.730
this isn't just 
some sort of like,

00:16:20.730 --> 00:16:23.316
ancient yoga 
philosophy or teaching,

00:16:23.316 --> 00:16:26.027
the studies now 
say, oh yes, it's very

00:16:27.111 --> 00:16:30.198
wise, might be 
very smart and wise

00:16:30.198 --> 00:16:33.868
to pay attention to 
the power of your thoughts.

00:16:36.495 --> 00:16:37.997
And your thoughts 
of course inspire

00:16:37.997 --> 00:16:39.749
your words, the language.

00:16:48.049 --> 00:16:50.218
So take a moment 
here to just, again,

00:16:50.218 --> 00:16:51.884
notice how you feel.

00:16:54.639 --> 00:16:56.015
And choose to listen.

00:16:56.015 --> 00:16:58.476
Sometimes the intention 
doesn't come right away.

00:16:59.560 --> 00:17:01.437
But by showing up on your mat,

00:17:01.437 --> 00:17:03.233
and just listening to your body.

00:17:07.609 --> 00:17:09.389
In my opinion, that is enough.

00:17:21.165 --> 00:17:22.967
Take another deep breath in.

00:17:25.192 --> 00:17:28.047
And this time, as you exhale,

00:17:28.047 --> 00:17:30.925
allow your thumbs 
to come all the way

00:17:30.925 --> 00:17:33.552
to your third eye, 
head gently bows.

00:17:36.556 --> 00:17:39.517
I'm kind of pressing 
just on the brow bone here,

00:17:39.517 --> 00:17:42.520
at the very least this 
is good for your sinuses,

00:17:42.520 --> 00:17:45.773
and just kind of 
connecting to that place

00:17:45.773 --> 00:17:47.492
where many people connect

00:17:48.818 --> 00:17:51.028
to intuition, 
to that inner teacher.

00:17:52.280 --> 00:17:53.948
Then again, you don't 
have to have the answers,

00:17:53.948 --> 00:17:55.830
but just showing up to listen

00:17:58.035 --> 00:17:59.662
in my opinion, is enough.

00:18:02.039 --> 00:18:05.418
You rock, I rock, 
we all rock, inhale.

00:18:06.460 --> 00:18:09.547
Exhale, relax the 
shoulders, lift the head up.

00:18:09.547 --> 00:18:11.799
Namaste, great work.

00:18:11.799 --> 00:18:15.428
If you're doing this in 
real time, Happy New Year.

00:18:15.428 --> 00:18:18.055
I will be seeing many of 
you, hopefully all of you,

00:18:18.055 --> 00:18:21.809
tomorrow for our 
first day of 2018,

00:18:21.809 --> 00:18:25.396
our 30 Days of Yoga, 
True is comin' atcha,

00:18:25.396 --> 00:18:26.647
everyone's invited, 
if you don't know

00:18:26.647 --> 00:18:28.316
what I'm talking 
about, check it out.

00:18:28.316 --> 00:18:29.859
If you're not 
doing this in real time,

00:18:29.859 --> 00:18:33.070
I wish you a very 
figurative Happy New Year,

00:18:33.070 --> 00:18:35.281
any time of the year, 
I have your back,

00:18:35.281 --> 00:18:37.366
feel free to send 
a comment or message

00:18:37.366 --> 00:18:38.909
if you need anything at all.

00:18:38.909 --> 00:18:40.661
And again, Happy 
New Year everyone,

00:18:40.661 --> 00:18:42.663
I'll see you tomorrow.

00:18:42.663 --> 00:18:45.249
(upbeat music)