WEBVTT

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- Hi, everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and this is Benji.

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And today, we 
have yoga for nurses

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or for anyone who's 
wanting to nurture themselves.

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This is a yummy practice so
hop into something extra comfy

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and let's fill our cups.

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(upbeat music)

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Alrighty, my friends.

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Today, we're gonna 
begin lying flat on our backs.

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Yay!

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So take your time getting there.

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There's no rush.

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Remember, this time is for you.

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This valuable, 
valuable precious time

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with your body, with your 
breath and with your heart.

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When you get there, go ahead
and lay all the way down.

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So relax your limbs.

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Let your arms rest 
gently at your sides.

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If you have a ponytail or, 
I don't know why

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I said that so weird,
that's a weird pony.

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If you have a ponytail, go
ahead and put it to the side.

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And alright, ladies and 
gentlemen, boys and girls,

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let's take one nice,

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full, conscious 
breath in together to begin.

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Here we go.

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Big inhale in through the nose.

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And exhale out 
through the mouth.

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Don't be shy.

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Awesome.

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Close your eyes 
and just take a moment

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to notice where you're at today.

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Start with the 
soles of the feet.

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We're gonna scan the body all
the way up from the soles,

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all the way to 
the crown of the head.

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So, depending on 
your personality type

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and your energetic state,

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we all experience this 
body scan a little different

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depending on whether you're
more right brain or left brain.

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So I don't really 
wanna tell you how to do it

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but rather, just 
invite you to scan the body

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from the soles of your 
feet to the crown of the head

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and to breathe 
deep as you do so.

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Close your eyes and begin.

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Nice full body scan.

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Take your time and if 
you zoomed through it,

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you can go back to the soles
of the feet and try it again.

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See if you notice anything new.

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Great, and then as you're ready,

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you're gonna take a 
deep breath in again.

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And exhale out 
through the mouth.

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Don't be shy.

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So we sigh out through 
the mouth, our little sigh.

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We're signaling the brain.

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Communicating that this 
time is time to slow down.

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Check in, take stock.

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All right, bring the 
thumb to your fingerprints.

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You're just gonna move your
thumbprint on your fingers

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starting out nice and slow.

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And if you're totally exhausted
and you're like so tired,

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you can go to sleep here.

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I got your back.

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We're gonna ease 
in nice and gentle.

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So just take one 
moment at a time.

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Try to, just let one 
present moment be a window

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or a doorway into the next.

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So don't get 
ahead, if you're tired.

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It's all good and 
that's why we're here,

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to nurture your sweet self.

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Self-care, self-love is the way.

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And through this practice today,

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will hopefully 
leave you feeling nurtured

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so that you can fill your cup

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and be 
available to serve others,

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help others, nurture others.

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Alright, release 
the fingertip thing.

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We're gonna bring the palms
now flat down to the earth

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and you're gonna 
press into the earth

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and use this 
connection to sweet Mama Earth

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to press, excuse me, 
draw the navel down

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as you press with the hands

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and you're gonna slowly lift
the knees up towards the chest.

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You can do it 
either at the same time

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for a little core stimulation

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or if you want 
to keep it softer,

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just one knee at a time.

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Then scoop the tailbone up.

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You're gonna give 
yourself a big hug.

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Wrap the arms around your
legs and then close your eyes

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and find what 
feels good here.

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You might rock 
gently side to side,

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you might point 
and flex the feet.

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And we're just 
finally dropping in,

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realizing, oh my gosh, 
I need this time,

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I need this practice.

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Feel your yoga mat rising 
up to meet your back body.

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This practice has your 
back, I have your back.

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I admire you for being

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the type of person

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who is willing to serve others

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but even more so 
for taking the time

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to make sure that you, yourself,

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are taken care of and nurtured
so that you can do your job

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and be your best self.

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Hold on to your right knee,
send the left leg out long.

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Go ahead and let the 
left heel come to the earth.

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You're really gonna 
squeeze the right knee up

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towards your heart

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and then open it up 
towards your shoulder.

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Again, squeeze it 
up towards your heart

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and the action of drawing
open towards your shoulder.

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Right, activate your left leg.

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So firm down 
through the left thigh bone,

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left toes up towards the 
sky, take a deep breath in.

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And a long breath out.

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Great, then you're 
gonna lift your left knee up,

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press your left 
foot into the ground.

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You're just gonna shift 
your hips over to the right

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and then extend 
your left leg out again

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and you're gonna come 
into the supine twist.

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So you're just 
shifting your hips

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over towards the 
right a little bit.

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And then right knee comes over

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towards the left 
side of your mat.

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And then you can stay here

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opening up through 
the right armpit, chest,

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the pec, the shoulder 
or bend the left knee.

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You're gonna reach down.

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Aim to grab your right, 
excuse me, your left foot,

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your left toes 
with your right hand.

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And then we open 
up the chest here.

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So you're opening the right
shoulder towards the right,

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kind of down towards the earth.

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And then the last 
yummy ingredient here

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is just 
breathing into the belly.

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Think spa breaths today.

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Whatever that means to you.

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The way you 
would breathe in a spa.

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And don't get sad if 
you've never been to a spa.

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You know, don't 
choose that path.

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Just use the creative image too.

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Oh, what would a 
spa breath be like?

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A blissful breath.

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(breathing deeply)

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One more, inhale in here.

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Right down into the belly.

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Gorgeous and then your exhale

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to release that 
bottom foots, bottom leg

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and then slowly guide it 
back all the way to center.

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Shift the hips down 
right to the center line

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and hug both 
knees into the chest.

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Awesome, this time we're gonna
take the hands to the knees.

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You're just draw 
gentle circles in one way

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and then the other.

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One way and then the other.

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So massaging the 
lower back, the SI joint.

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We're stretching 
through the hips and the glutes.

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And maybe, most importantly,

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we are just taking 
this time to soften our gaze

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and close our eyes, 
breathe deep and again,

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feel supported.

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So you spend so much 
energy supporting others,

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being present, listening, 
to being very supportive

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so just take a 
moment to really feel that.

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In fact, you might 
quietly whisper to yourself,

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I am supported.

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I am supported.

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Sweet, then hold 
on to your left knee,

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send your right 
leg all the way out.

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Go ahead and bring your
right heel to kiss the earth.

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And squeeze the left 
knee in towards your heart

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and then open it 
towards your left shoulder.

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Again, the action is 
squeezing in towards center

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and then opening.

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So we're creating 
a little compression

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in the front of the 
left hip crease here.

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Breathe deep.

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(breaths deeply)

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Then lift up 
through your right knee.

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Press your right 
foot into the ground,

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lift your hips, 
scooch it over to the left

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and then extend 
your right leg out.

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And as you're ready, guide the
left knee over supine twist.

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Notice how this 
side is different.

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Right side, left side.

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And breathe like 
you love yourself.

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Left arm can go all 
the way out and stay there

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or we'll bend the 
right knee this time.

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Maybe reach down, try to catch
the right toes, right foot

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and then open the left 
shoulder one more time.

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And then go ahead 
and use your right hand

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to gently guide that 
left knee a little deeper.

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Breathe deep here.

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Breathe into your belly.

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Spa breaths.

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(breathing deeply)

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So when I get 
really busy with work

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or when I get really invested
in other people's stories,

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I have to up my self-care

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and tend to my mental 
headspace, not just my body.

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But I have to be able to kind
of soften my thinking space

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and make sure that 
I'm taking time to restore

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and tend to myself so that I
don't spiral out of control

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worrying about 
others or depleting myself.

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Take one more breath.

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That's why the spa 
breath is so important.

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Okay, and then use 
and exhale to release

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the bottom leg and we'll 
shift slowly back to center.

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Hug both knees into the chest,

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and then this time, 
we're gonna inhale in,

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exhale, peel the 
nose up toward the knees.

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So it doesn't 
have to come close,

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just creating spaciousness 
between the vertebra.

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And then if you want, 
you can grab the feet,

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you can grab the shins

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or you can take your 
hands in to the midline

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and take a 
little Happy Baby here.

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So I have some options.

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A little hedgehog pose.

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Maybe you're here or Happy Baby.

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Take three 
cycles of breath here.

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Count them out.

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One.

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(breathing deeply)

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And two.

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(breathing deeply)

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And three.

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(breathing deeply)

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And then we're 
gonna bring the hands

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to the back of the thighs.

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Keep breathing nice 
long cycles of breath

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and we're gonna rock 
and roll all the way up.

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So take your time

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massaging through 
the length of your spine.

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You should feel really awesome.

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We're also waking 
up the core muscles

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that we need for a strong back

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but also a nice 
connection to that third chakra

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which is our 
home base, it's that

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self-care center.

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And then rock as many times

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as you feel 
awesome and comfortable

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and you're gonna 
come all the way through

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to a nice comfortable seat.

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You can center 
yourself on the mat.

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And then right 
away, let's inhale,

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reach for the sky, big stretch.

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And then exhale, you're going
to open twist to the left.

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Now fingertips can 
go down to the earth

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or maybe you 
catch a little bind.

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And then inhale, 
reach for the sky.

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Back to center and 
exhale to the right.

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Catch a bind or 
fingertips on the mat.

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Inhale back up to center, lift
all four sides of the torso,

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lift and lengthen, exhale.

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Open twist to the left.

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Inhale to center.

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Sync up with your breath here,

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open twist to the right.

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And you can find a 
little more fluid movement here.

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Inhale, reach up high.

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Exhale, open twist.

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Maybe integrating the neck here.

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Keep it going.

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One more time on each side.

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Beautiful, inhale reach up.

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Exhale bring the hands down.

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You're gonna open the 
legs a little wider now

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so that we come 
into Baddha Konasana.

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So the soles of the 
feet are gonna come together.

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You're gonna take 
your hands to your feet

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and you're gonna 
practice a little self massage.

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Now, you can start 
by taking the thumbs

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to the arches of your feet

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and just gonna kind of start
there and work your way out.

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And then take 
your eyes off the video

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and I mean this 
with all sincerity.

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Like really focus in 
on what you're doing.

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I'm laughing because I 
know it can seem kind of silly

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but many people 
will get emotional here.

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And I wanna tell 
you why I think that

00:13:31.978 --> 00:13:35.415
but I just want you to 
feel your way through this.

00:13:35.415 --> 00:13:37.250
And if you're not feeling 
anything, that's great too.

00:13:37.250 --> 00:13:40.053
Just give yourself a 
nice little foot massage.

00:13:40.053 --> 00:13:41.497
Breathe deep.

00:13:45.224 --> 00:13:47.360
All right and when you're ready,

00:13:47.360 --> 00:13:49.028
you gonna open the 
feet as wide as you can,

00:13:49.028 --> 00:13:49.996
just like a book.

00:13:49.996 --> 00:13:50.830
You don't have to force it.

00:13:50.830 --> 00:13:53.199
And you'll grab the ankles, 
try to keep the feet open

00:13:53.199 --> 00:13:55.702
and then roll up really 
tall through your spine.

00:13:57.103 --> 00:13:59.205
Inhale, lots of 
love in, stay present.

00:14:00.339 --> 00:14:02.542
Exhale, relax 
your shoulders down.

00:14:02.542 --> 00:14:04.110
Lots of love out.

00:14:04.110 --> 00:14:05.211
Try to create more space.

00:14:05.211 --> 00:14:08.214
Inhale, lots of 
love in, lift your chest.

00:14:08.214 --> 00:14:10.983
Exhale, relax 
the shoulders down.

00:14:10.983 --> 00:14:12.452
Lots of love out.

00:14:12.452 --> 00:14:13.653
Great, take the left ear.

00:14:13.653 --> 00:14:15.421
Drop it over the left 
shoulder, breathe deep.

00:14:15.421 --> 00:14:16.856
So I'm actively kind of tagging

00:14:16.856 --> 00:14:18.858
some weight down 
through my right elbow.

00:14:20.159 --> 00:14:22.161
And then bring it up to 
center nice and easy breezy

00:14:22.161 --> 00:14:23.696
over to the other side.

00:14:23.696 --> 00:14:24.530
Oh, yeah.

00:14:28.034 --> 00:14:29.869
Awesome, bring 
it back to center.

00:14:29.869 --> 00:14:31.404
Take the hands, lift them up.

00:14:31.404 --> 00:14:33.506
Bring them to the 
outer edges of the legs,

00:14:33.506 --> 00:14:36.809
slowly close the 
knees together, lean back.

00:14:36.809 --> 00:14:38.077
Lift your shins.

00:14:39.412 --> 00:14:40.947
If this is too much on your back

00:14:40.947 --> 00:14:42.915
and we're kind of 
needing to nurture the back,

00:14:42.915 --> 00:14:45.952
you can keep the toes on the
ground or heels on the ground.

00:14:45.952 --> 00:14:46.819
Otherwise, you're just gonna get

00:14:46.819 --> 00:14:48.221
a little core strengthening.

00:14:48.221 --> 00:14:50.256
You can hold on to 
the backs of your legs

00:14:50.256 --> 00:14:52.692
or you can send the 
fingertips out wide.

00:14:52.692 --> 00:14:53.659
We're just gonna 
breathe deep here

00:14:53.659 --> 00:14:56.395
and see if we 
can keep a nice calm,

00:14:56.395 --> 00:14:59.065
cool softness in the face.

00:14:59.999 --> 00:15:01.300
So soften your brow.

00:15:03.236 --> 00:15:05.571
And then the pose is really
meant to inspire the breath

00:15:05.571 --> 00:15:07.440
and the breath 
there to nurture the pose.

00:15:07.440 --> 00:15:10.676
So the more we can sync those
two things up, the better.

00:15:10.676 --> 00:15:11.878
So breathe deep.

00:15:14.347 --> 00:15:15.748
Awesome, then in the air here,

00:15:15.748 --> 00:15:16.649
see if you can catch some air.

00:15:16.649 --> 00:15:19.385
You're gonna cross 
one ankle over the other.

00:15:19.385 --> 00:15:21.220
Bring the palms together,

00:15:21.220 --> 00:15:22.889
and then we're gonna slowly clap

00:15:22.889 --> 00:15:25.525
and then rock 
all the way through

00:15:25.525 --> 00:15:27.560
and take it to 
Downward Facing Dog.

00:15:28.394 --> 00:15:30.897
Take your time getting there.

00:15:30.897 --> 00:15:33.866
Let each 
movement be soft and easy.

00:15:35.034 --> 00:15:38.571
Remember the 
intention of today's practice

00:15:38.571 --> 00:15:42.608
is not meant to bust 
your chops or break you,

00:15:42.608 --> 00:15:43.910
but rather to nurture.

00:15:43.910 --> 00:15:47.213
So let your movement and the
way you move reflect that.

00:15:51.684 --> 00:15:55.788
Shake the head, 
soften through your jaw.

00:15:58.724 --> 00:15:59.559
And then here we go.

00:15:59.559 --> 00:16:01.994
We're gonna do baby steps

00:16:01.994 --> 00:16:03.429
all the way to 
the top of the mat,

00:16:03.429 --> 00:16:05.364
but really see how 
many steps you can take.

00:16:05.364 --> 00:16:07.099
So pay attention to the nuance.

00:16:07.099 --> 00:16:09.836
Try to stretch through 
the fascia of the foot,

00:16:09.836 --> 00:16:12.939
the ankles, the Achilles.

00:16:12.939 --> 00:16:17.443
You might crisscross the feet
to get more into the calves

00:16:17.443 --> 00:16:21.614
and then through the backs
of the knees, the hamstrings.

00:16:22.915 --> 00:16:24.684
Then once you arrive 
at the top of your mat,

00:16:24.684 --> 00:16:26.252
bring the feet hip width apart

00:16:26.252 --> 00:16:30.356
and bend your knees so 
that we can give some love,

00:16:30.356 --> 00:16:33.759
and by some, I mean a lot 
of love to your lower back.

00:16:35.127 --> 00:16:37.730
Clasp opposite 
elbow and breathe deep,

00:16:37.730 --> 00:16:39.232
inhaling lots of love in,

00:16:39.232 --> 00:16:40.967
as you bend your 
knees generously.

00:16:42.268 --> 00:16:45.438
And exhaling, relaxing 
the weight of your head over.

00:16:46.505 --> 00:16:47.340
Letting go.

00:16:49.609 --> 00:16:51.611
Fabulous, release the arms.

00:16:53.045 --> 00:16:54.747
Press in all four 
corners of the feet,

00:16:54.747 --> 00:16:56.015
tuck your chin into your chest

00:16:56.015 --> 00:16:58.050
and with so much love 
and tender loving care,

00:16:58.050 --> 00:17:00.052
roll up to Mountain Pose.

00:17:08.861 --> 00:17:10.863
And as you rise up here,

00:17:12.198 --> 00:17:14.532
try not to fidget and 
if you did, it's all good.

00:17:14.532 --> 00:17:15.501
Take what you need.

00:17:18.671 --> 00:17:21.607
And see if you can just 
pause and be still here.

00:17:21.607 --> 00:17:23.843
Allow your breath to evolve.

00:17:24.676 --> 00:17:26.579
Nice full loving breaths.

00:17:35.521 --> 00:17:37.990
Awesome, then we'll 
slowly bat the eyelashes open

00:17:37.990 --> 00:17:39.392
if your eyes were closed.

00:17:39.392 --> 00:17:42.094
We're gonna inhale, 
reach up, look up.

00:17:43.462 --> 00:17:45.531
And then exhale, 
soft bend in the knees

00:17:45.531 --> 00:17:47.500
as you open twist to the left.

00:17:49.001 --> 00:17:50.903
And then inhale, 
reach up, look up.

00:17:51.837 --> 00:17:54.340
Ground through the heels,
exhale, soft bend both knees

00:17:54.340 --> 00:17:55.675
as you open twist to the right

00:17:55.675 --> 00:17:56.976
and then keep it going 
just like we did before.

00:17:56.976 --> 00:17:59.245
Inhale, reach up rise up.

00:18:00.813 --> 00:18:01.914
And sync up with your breath.

00:18:01.914 --> 00:18:04.550
Exhale, open, maybe look back

00:18:04.550 --> 00:18:08.654
and then inhale, 
reach up, look up, rise.

00:18:08.654 --> 00:18:10.389
Moving with your breath

00:18:10.389 --> 00:18:11.724
and again, protecting the knees

00:18:11.724 --> 00:18:14.760
by keeping them nice and bent
every time you open twist.

00:18:14.760 --> 00:18:17.763
So most people practicing
this will probably intuit that

00:18:17.763 --> 00:18:20.599
but just in case, 
be really mindful.

00:18:20.599 --> 00:18:22.702
Soft bend as you open twist.

00:18:26.072 --> 00:18:28.474
Let's do one more on each side.

00:18:28.474 --> 00:18:30.109
Nice yummy spa breaths.

00:18:30.109 --> 00:18:31.644
Inhale, reach.

00:18:35.548 --> 00:18:38.951
Awesome, then the next time
you inhale, reach for the sky,

00:18:38.951 --> 00:18:39.986
bring the palms together.

00:18:39.986 --> 00:18:41.954
You could give it 
a clap if you like.

00:18:41.954 --> 00:18:44.724
And then we're gonna Forward
Fold all the way back down.

00:18:46.926 --> 00:18:49.228
Great, then 
bend both knees here.

00:18:49.228 --> 00:18:51.731
Right fingertips are gonna
come to the center of your mat.

00:18:51.731 --> 00:18:54.200
And then you're gonna slowly
straighten just the left leg.

00:18:54.200 --> 00:18:56.936
Keep the right knee bent 
as you reach left fingertips

00:18:56.936 --> 00:18:57.770
up towards the sky.

00:18:57.770 --> 00:19:01.040
Big open twist 
and then take it down.

00:19:01.040 --> 00:19:02.141
Inhale.

00:19:02.141 --> 00:19:03.175
Exhale.

00:19:03.175 --> 00:19:04.276
Open twist to the right.

00:19:04.276 --> 00:19:05.544
Straighten the right leg.

00:19:06.412 --> 00:19:07.680
Keep the left knee bent.

00:19:08.547 --> 00:19:10.816
And back down and same thing.

00:19:10.816 --> 00:19:12.418
So you inhale to center,

00:19:13.486 --> 00:19:14.553
exhale the twist.

00:19:23.129 --> 00:19:25.231
And then you're alternating 
which leg is straight,

00:19:25.231 --> 00:19:26.365
which leg is bent.

00:19:30.436 --> 00:19:32.038
Alright, even it out.

00:19:34.306 --> 00:19:35.641
Bring it all the way down.

00:19:36.509 --> 00:19:37.843
Forward Fold.

00:19:37.843 --> 00:19:39.412
Awesome, from here, 
we're gonna bend the knees,

00:19:39.412 --> 00:19:40.680
plant the palms.

00:19:40.680 --> 00:19:43.582
I'm just gonna step one 
foot back and then the other.

00:19:43.582 --> 00:19:45.418
One Plank Pose in this practice

00:19:45.418 --> 00:19:47.086
just to wake up 
our center or core.

00:19:47.086 --> 00:19:48.854
Big breath in.

00:19:48.854 --> 00:19:53.025
And then exhale all the way
down to the belly nice and slow.

00:19:53.893 --> 00:19:56.062
Loop the shoulders, 
pull the elbows back.

00:19:56.062 --> 00:19:57.797
Inhale, open the chest.

00:19:57.797 --> 00:19:58.898
Baby Cobra.

00:19:59.865 --> 00:20:01.300
And then release.

00:20:02.134 --> 00:20:05.571
Awesome, you're gonna 
press up to all fours,

00:20:05.571 --> 00:20:07.006
then curl the toes under

00:20:07.006 --> 00:20:09.775
and then peel it from your tail.

00:20:09.775 --> 00:20:10.943
Downward Facing Dog.

00:20:12.645 --> 00:20:14.638
Big breath in.

00:20:16.415 --> 00:20:17.622
Long breath out.

00:20:19.085 --> 00:20:21.187
Sweet, baby steps 
to the top of the mat.

00:20:21.187 --> 00:20:22.154
Take your time here.

00:20:22.154 --> 00:20:25.958
Really maximize this journey

00:20:25.958 --> 00:20:28.861
so you can find 
stretch in the side body.

00:20:30.129 --> 00:20:31.764
Again, waking up 
through the feet,

00:20:31.764 --> 00:20:34.400
tending to some tired legs

00:20:34.400 --> 00:20:38.104
by stretching through 
the Achilles, the calf.

00:20:40.139 --> 00:20:43.042
And then all the way 
back up to Forward Fold

00:20:43.042 --> 00:20:44.176
at the top of your mat.

00:20:45.678 --> 00:20:47.079
Great, feet hip-width apart,

00:20:47.079 --> 00:20:50.683
inhale, halfway lift, 
lengthen through the spine.

00:20:50.683 --> 00:20:52.685
And exhale to soften and bow.

00:20:53.719 --> 00:20:54.653
Root to rise here.

00:20:54.653 --> 00:20:56.355
Press into the feet, 
bend your knees a little,

00:20:56.355 --> 00:20:59.658
reach the fingertips 
way up high, big stretch.

00:20:59.658 --> 00:21:02.661
And then exhale, hands to heart.

00:21:02.661 --> 00:21:04.697
Mountain Pose.

00:21:04.697 --> 00:21:08.467
Take a deep breath in 
and a long breath out.

00:21:09.835 --> 00:21:11.003
Beautiful.

00:21:11.003 --> 00:21:12.838
So from here, we're 
gonna walk the feet together,

00:21:12.838 --> 00:21:13.873
really together.

00:21:13.873 --> 00:21:16.542
And I like to 
challenge my friends lately

00:21:17.843 --> 00:21:19.812
to try to do that 
without looking down.

00:21:24.550 --> 00:21:25.651
It's harder than you think.

00:21:25.651 --> 00:21:27.920
Then bring the palms 
together if they aren't already.

00:21:27.920 --> 00:21:29.722
We're gonna shift the 
weight to the left foot

00:21:29.722 --> 00:21:32.391
and slowly pick 
the right knee up high.

00:21:32.391 --> 00:21:33.692
So we're gonna squeeze and lift.

00:21:33.692 --> 00:21:35.327
Interlace the fingertips,
squeeze and lift.

00:21:35.327 --> 00:21:36.595
Lift, lift, lift.

00:21:36.595 --> 00:21:40.032
You can rotate the right ankle
one way and then the other.

00:21:40.032 --> 00:21:42.535
And then bring the left 
hand back at your heart space

00:21:42.535 --> 00:21:43.936
and you're gonna 
take the right foot

00:21:43.936 --> 00:21:45.037
and bring the right heel

00:21:45.037 --> 00:21:48.073
either all the way up 
to your left inner thigh

00:21:48.073 --> 00:21:51.277
or maybe drop it down 
to your left inner calf

00:21:51.277 --> 00:21:54.213
or maybe big toe on 
the ground for a Tree Pose.

00:21:54.213 --> 00:21:56.348
Hands on the heart,
palm face down.

00:21:57.449 --> 00:21:59.785
So pick your Vrksasana today.

00:21:59.785 --> 00:22:02.054
And you're gonna try to hug
everything into the midline

00:22:02.054 --> 00:22:04.943
as you open up through 
that right outer hip

00:22:04.943 --> 00:22:06.425
lengthen tailbone down.

00:22:07.893 --> 00:22:11.891
Think upper body lifting

00:22:11.891 --> 00:22:15.064
and back body grounding.

00:22:15.601 --> 00:22:17.636
And then tap into a 
little ocean breath here.

00:22:17.636 --> 00:22:20.039
You might soften your gaze down

00:22:20.039 --> 00:22:21.373
or challenge yourself

00:22:21.373 --> 00:22:23.475
or if it just 
feels better today,

00:22:23.475 --> 00:22:25.411
we're aspiring to look up.

00:22:25.411 --> 00:22:26.856
You might do that.

00:22:29.815 --> 00:22:31.983
Find your flavor 
and breathe deep.

00:22:35.387 --> 00:22:37.690
And then slowly bring 
the right knee back up,

00:22:37.690 --> 00:22:38.724
squeeze and lift.

00:22:38.724 --> 00:22:40.726
We're gonna inhale, 
reach for the sky.

00:22:41.660 --> 00:22:43.128
Standing one-legged Tadasana.

00:22:43.996 --> 00:22:44.830
And then check it out.

00:22:44.830 --> 00:22:47.466
Exhale, open twist 
to the right, whoa!

00:22:47.466 --> 00:22:49.068
Hug everything into the midline.

00:22:49.068 --> 00:22:49.902
Open, twist.

00:22:49.902 --> 00:22:51.570
You might create 
a little resistance

00:22:51.570 --> 00:22:53.472
between your left 
arm and your right knee.

00:22:53.472 --> 00:22:55.474
Maybe you look 
back, breathe deep.

00:22:56.475 --> 00:22:58.544
Inhale in and then exhale,

00:22:58.544 --> 00:23:00.613
release everything, 
Mountain Pose.

00:23:00.613 --> 00:23:02.448
Awesome work, super fun.

00:23:02.448 --> 00:23:03.682
Inhale, lift the chest.

00:23:04.550 --> 00:23:06.151
Exhale, relax the shoulders.

00:23:07.553 --> 00:23:09.255
All right, 
inhale, hands to heart.

00:23:09.255 --> 00:23:11.523
Shift your weight 
to your right foot.

00:23:11.523 --> 00:23:13.792
Bring the feet 
together without looking down.

00:23:14.793 --> 00:23:17.730
Awesome, then slowly 
lift the left knee up.

00:23:17.730 --> 00:23:19.298
So activate the core here.

00:23:20.332 --> 00:23:22.534
Interlace the fingertips, 
squeeze and lift.

00:23:22.534 --> 00:23:24.069
Press away from the earth.

00:23:24.069 --> 00:23:26.405
So press your 
standing foot down.

00:23:26.405 --> 00:23:27.239
Lift your chest.

00:23:27.239 --> 00:23:28.807
We're creating a 
healthy flow of energy

00:23:28.807 --> 00:23:31.010
with this little 
ditty here so stay focused.

00:23:31.010 --> 00:23:32.111
Breathe deep.

00:23:32.111 --> 00:23:33.913
Rotate the left ankle.

00:23:35.014 --> 00:23:36.915
It might start to 
get a little warm here.

00:23:36.915 --> 00:23:38.450
It's all good.

00:23:38.450 --> 00:23:40.119
And then the right 
hand comes to the heart

00:23:40.119 --> 00:23:41.387
and you'll find your Tree Pose

00:23:41.387 --> 00:23:43.389
on the other side, your version.

00:23:43.389 --> 00:23:44.556
And there's a tendency

00:23:44.556 --> 00:23:46.225
to kinda push into 
the right side of the body

00:23:46.225 --> 00:23:49.595
so let's balance out right
side and left side of the body

00:23:49.595 --> 00:23:51.230
by pushing back a little bit.

00:23:51.230 --> 00:23:54.500
Finding that 
equilibrium, that balance.

00:23:56.468 --> 00:23:58.404
And then again, 
you might look up today

00:23:59.805 --> 00:24:01.073
or soft gaze down.

00:24:03.909 --> 00:24:04.943
Find what feels good.

00:24:04.943 --> 00:24:07.446
Maybe you challenge 
yourself by closing your eyes.

00:24:12.471 --> 00:24:15.054
And then notice what's 
coming up in your mind,

00:24:16.388 --> 00:24:19.358
your heart space 
and just breathe deep.

00:24:19.358 --> 00:24:20.526
Create a little warmth.

00:24:27.599 --> 00:24:31.403
Awesome, then you're gonna
slowly inhale, lift the chest.

00:24:31.403 --> 00:24:32.638
And exhale, release.

00:24:32.638 --> 00:24:34.106
Bring that left knee back in.

00:24:34.106 --> 00:24:35.240
We're strengthening core here.

00:24:35.240 --> 00:24:37.476
Squeeze and lift, 
standing one-legged Tadasana.

00:24:37.476 --> 00:24:40.579
Inhale, reach for 
the sky and then exhale.

00:24:40.579 --> 00:24:42.014
Keep pressing 
into that standing leg,

00:24:42.014 --> 00:24:44.717
lift your left knee up, 
open twist to the left.

00:24:46.251 --> 00:24:48.520
Create a little resistance 
here, a little fulcrum.

00:24:48.520 --> 00:24:51.323
Hug navel in and up.

00:24:51.323 --> 00:24:53.125
So upper abdominals 
and lower bellies

00:24:53.125 --> 00:24:54.493
zip in towards your navel

00:24:54.493 --> 00:24:58.664
and you might look back past
your left shoulder, breathe.

00:25:00.666 --> 00:25:04.570
And then use an 
exhale to release everything.

00:25:04.570 --> 00:25:06.004
Mountain Pose.

00:25:06.004 --> 00:25:08.774
Whoa, bring the feet 
together, really together.

00:25:08.774 --> 00:25:10.275
Bring the hands to your heart.

00:25:12.945 --> 00:25:14.146
Take a deep breath in.

00:25:15.214 --> 00:25:16.515
Exhale, close your eyes.

00:25:21.420 --> 00:25:22.287
Inhale.

00:25:24.990 --> 00:25:26.358
Cleansing exhale.

00:25:26.358 --> 00:25:28.160
Release something, 
let something go.

00:25:31.096 --> 00:25:31.930
Great.

00:25:31.930 --> 00:25:34.967
Final asana, we're 
gonna step the feet very wide.

00:25:35.968 --> 00:25:38.137
So feet will start parallel

00:25:38.137 --> 00:25:40.839
and then you'll inch 
your big toes in a hair.

00:25:40.839 --> 00:25:44.476
So you can really feel the
outer edges of the feet connect.

00:25:44.476 --> 00:25:48.247
Inhale, hands together and lift
your chest, lift your heart.

00:25:48.247 --> 00:25:50.816
Exhale, microbend in the 
knees as we've been doing,

00:25:50.816 --> 00:25:51.950
then you gonna 
send the hips back,

00:25:51.950 --> 00:25:53.018
lead with your chest.

00:25:54.686 --> 00:25:57.256
Standing 
wide-legged, Forward Fold.

00:25:57.256 --> 00:26:00.225
Eventually, the hands 
will come down to the earth.

00:26:00.225 --> 00:26:03.328
You might widen your stance,
you might make it more narrow

00:26:03.328 --> 00:26:06.198
and then yogi's 
choice, my dear friends.

00:26:07.166 --> 00:26:09.334
You might bring 
the hands in line

00:26:09.334 --> 00:26:10.602
with the arches of the feet,

00:26:10.602 --> 00:26:12.337
bringing the 
crown of the head down.

00:26:12.337 --> 00:26:14.873
If headstand is your 
practice, you can send it up.

00:26:16.141 --> 00:26:18.477
Maybe we're here 
keeping the wrists

00:26:18.477 --> 00:26:21.880
right underneath the shoulders.

00:26:23.715 --> 00:26:25.050
You've done a lot of twisting,

00:26:25.050 --> 00:26:28.320
but if you're feeling 
it and you wanna continue,

00:26:28.320 --> 00:26:30.022
you can do open 
twist to the right

00:26:31.790 --> 00:26:33.625
and open twist to the left.

00:26:33.625 --> 00:26:36.328
So we'll take five cycles.

00:26:36.328 --> 00:26:39.164
Five mindful 
cycles of breath here.

00:26:42.100 --> 00:26:45.404
Engaging the inner thighs,
staying connected to your core.

00:26:59.384 --> 00:27:01.887
Letting go of 
any stress or tension

00:27:01.887 --> 00:27:06.058
by simply 
breathing with consciousness.

00:27:07.693 --> 00:27:11.864
Keeping the skin 
of the face soft

00:27:13.430 --> 00:27:15.299
and relaxed.

00:27:16.802 --> 00:27:19.905
If you're upside down, 
make your way back down.

00:27:19.905 --> 00:27:21.707
If you're in a twist, 
even it out.

00:27:23.108 --> 00:27:26.545
We'll slowly walk 
the hands back out.

00:27:26.545 --> 00:27:28.881
And this time, bring 
them to the waistline.

00:27:28.881 --> 00:27:31.149
Bend the knees, 
activate your core.

00:27:31.149 --> 00:27:34.853
And again, with your heart,
lead the way, rise up strong.

00:27:36.622 --> 00:27:37.656
Great, beautiful.

00:27:37.656 --> 00:27:42.265
Just feel the effects here,
blood flow, energy, that flush.

00:27:43.662 --> 00:27:46.131
(breathing deeply)

00:27:46.131 --> 00:27:49.801
And then we're gonna slowly
inch the feet nice and slow

00:27:49.801 --> 00:27:52.604
all the way back 
in and underneath us.

00:27:52.604 --> 00:27:54.239
Keep the hands on the waistline,

00:27:55.274 --> 00:27:56.608
and stand tall.

00:27:59.511 --> 00:28:00.979
Inhale, lots of love in.

00:28:03.348 --> 00:28:07.886
And exhale, relax the 
shoulders, lots of love out.

00:28:07.886 --> 00:28:09.154
Awesome work.

00:28:09.154 --> 00:28:12.357
Release the 
fingertips down to come up.

00:28:12.357 --> 00:28:14.059
We bring the palms together

00:28:14.059 --> 00:28:15.861
and all the way 
up to the third eye.

00:28:17.296 --> 00:28:20.232
Close your eyes and just feel
this out for a second here.

00:28:21.867 --> 00:28:23.268
Feel your feet on the earth.

00:28:24.903 --> 00:28:27.406
Feel the energy 
that you stirred up.

00:28:28.473 --> 00:28:30.709
Blanket yourself in love here,

00:28:30.709 --> 00:28:33.645
and gratitude for taking 
the time to fill your cup.

00:28:35.614 --> 00:28:37.749
I wanna personally 
thank you for all you do

00:28:37.749 --> 00:28:39.351
to take care of others.

00:28:41.687 --> 00:28:44.323
Probably goes without 
saying, but I genuine,

00:28:44.323 --> 00:28:45.157
I'm gonna get emotional

00:28:45.157 --> 00:28:48.160
but I genuinely 
believe that this practice

00:28:48.160 --> 00:28:50.429
is a great tool for all of us

00:28:50.429 --> 00:28:52.030
to take better care of ourselves

00:28:52.030 --> 00:28:56.001
so that we can 
take care of each other.

00:28:57.703 --> 00:29:01.773
Treat everyone with the 
love and respect and kindness

00:29:01.773 --> 00:29:03.675
that the world needs.

00:29:05.677 --> 00:29:07.746
Can I get an amen?

00:29:07.746 --> 00:29:09.881
Okay, take a deep breath here.

00:29:11.216 --> 00:29:14.319
And exhale one 
last cleansing breath.

00:29:16.355 --> 00:29:18.490
The awesome in me 
bows to the awesome in you.

00:29:18.490 --> 00:29:19.791
Please share these 
practice with anyone

00:29:19.791 --> 00:29:21.960
who you think 
might benefit from it

00:29:21.960 --> 00:29:23.495
and I'll see you next week.

00:29:23.495 --> 00:29:24.930
Namaste.

00:29:24.930 --> 00:29:27.699
(upbeat music)