WEBVTT

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what's up party people welcome to yoga

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with Adriene I am Adriene and why am I

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doing this like we're about to do a mr.

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rogers episode I just got back from a

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run and it's so important to take a

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moment to stretch the body and cool down

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the system is so much happier and the

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muscles are so much happier 24 hours and

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48 hours later if you really take just a

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small moment to stretch out after your

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run or your jog or even your brisk walk

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so take your shoes ease off have a sip

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of water and let's hop on the mat

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forerunners cool down

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all right so again we're going to come

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standing in a nice wide legged stance

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here so go ahead and send the fingertips

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out left to right and this is a nice way

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to just kind of gauge your stance or

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just a little a little bit of a guide is

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to maybe align the ankles underneath the

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wrists or there abouts go ahead and pull

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the pinkies back stand up nice and tall

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take a deep breath in and then exhale

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release the palms to the sides of the

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legs turn the two big toes in just

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slightly feel that stretch in the outer

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edge of that back foot and draw energy

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up from the artists or not I mean

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chances are we're a little bit tired

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after the run but we're not just

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spilling our guts into the earth but

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drawing a little energetic pull up from

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the earth and taking a nice deep breath

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in cool spread the fingertips reach

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fingertips left to right as you reach

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all the way up take a deep breath in and

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exhale blow it out great inhale reach it

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up take up lots of space so lengthen

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through the side body and exhale blow it

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out one more check in with the neck

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inhale you're awesome you ran today

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and exhale blow it out awesome the hands

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come to the waistline we draw the

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shoulder blades together standing wide

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legged forward fold so press into all

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four corners of the feet careful not to

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lock the knees here keep the heart nice

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and open as you inhale in and then on an

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exhale we'll slowly send the sit bones

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shining towards the back edge of your

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mat or the the back of your mat here

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remember that is and then we're going to

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take a second here with a nice flat back

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so if this is a new posture for you you

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might check out the foundations of

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standing wide legged forward fold that

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we have on the foundations playlist here

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at yogurt Adriene Channel take a deep

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breath in and then on an exhale I'm

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going to release the fingertips slide

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them all the way down go ahead and come

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into a standing wide legged forward fold

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here so we're going to be a different

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levels here we might be a little bit

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stuck here so we'll bend the knees we'll

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grab the elbows and maybe chill out here

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guerilla-style

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maybe we are energy too we are able got

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excited sorry maybe we are able to draw

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energy up through the arches of the feet

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and relaxed fingertips or palm

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on the earth way to the head down and

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then maybe we're able to bend the elbows

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and walk the palms in line with the

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arches of the feet coming a little bit

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deeper into the stretch here maybe

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releasing the crown of the head down to

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the earth and we breathe here at any

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level so we're working at all different

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levels here or breathing either here

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here or here drawing energy up through

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the arches of the feet and again taking

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nice long smooth deep breaths I'm kind

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of rocking a little bit back and forth

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nice and slow that'll find stillness

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great to come out I'm going to press

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into the outer edges of the feet draw my

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navel in towards my spine so a little

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awareness in my Center here as I come up

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onto the fingertips loop the shoulders

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and come back to that flat back position

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hands come to the waistline here soft

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knees as I press on all four corners of

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the feet and slowly rise up cool take a

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deep breath in reach the fingertips up

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towards the sky this time we'll bring

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the palms together and exhale hands to

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heart now just take a second here if

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you're feeling adventurous you can close

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your eyes just kind of challenge your

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balance here as we cool off and then

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releasing the fingertips and interlacing

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them behind the tailbone here so keeping

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the legs nice and wide I'm going to tuck

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my pelvis in just slightly here so

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lengthening tailbone down drawing the

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knuckles down towards the earth as I

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open through the chest take a second

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here to wag the nose back and forth

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check in with the neck cool or down then

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I might bring the palms together here

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just to show you what this looks like I

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might bring the palms together or I

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might keep the wrists nice and square so

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depending on how the shoulders are

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feeling we take a deep breath in look up

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open the chest and exhale keep it open

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open open open as we come back into that

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wide-legged standing forward fold again

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I'm not locking the knees here

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nice awareness drawing energy up from

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the arches of the feet and again palms

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can come together here as they come up

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over the head or I can square the wrists

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here now I'm going to find a little bend

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back and forth this isn't a big big bend

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I'm keeping all four corners of the feet

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on the earth as I rock a little left to

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right nice long smooth deep breaths

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chest is open still a nice awareness in

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the center the space between the navel

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and the spine as we take a deep breath

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in come back to Center exhale release

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and slowly pressing into all four

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corners if you draw the chin into the

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chest we draw the knuckles towards the

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back and we slowly roll it up once again

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awesome release the fingertips take a

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deep breath in reach the palms up and

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exhale back down to the heart namaste

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great take a deep breath in lift your

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sternum to your thumbs soft knees here

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inhale in exhale last time standing wide

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legged forward fold

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this time going to go into a twist so

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left palm is going to come to the center

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line

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I'm not going to collapse down here but

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I'm going to press away from the earth

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as I inhale open up through the right

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wing spiral your heart ribcage up

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towards the sky

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find nice long beautiful neck here as we

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breathe again drawing the kneecaps up

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drawing energy up from the arches of the

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feet take a deep breath in here late and

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then on an exhale soften and release

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right palm replaces the left and again

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we press away from the mat and then find

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our twist on the other side draw the

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shoulders away from the ears find what

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feels good use your breath here to cool

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it down inhale in inflate and exhale

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soften and release sweet bend the knees

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generously here we're going to turn the

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right toes out left toes in and come

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into a runner's lunge take one breath in

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here as you inhale breathing in to the

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front of that left hip crease and exhale

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slowly lower onto the left knee great

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pulling the right hip crease back in to

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come on

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that right heel keeping left hip stacked

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over left knee I'm just going to breathe

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you're pulling right hip crease back

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again flexing that foot inhale lift and

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lengthen open your heart chin forward

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and exhale soften and bow

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couple breaths here cool it down nice

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and slow then rolling through that right

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foot awesome everyone bring the

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fingertips towards the inside and we're

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going to lift that back knee and nice

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and easy keeping both knees bent we kind

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of come through this gorilla posture

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here oh yeah and take it to the other

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side runners lunge left foot forward

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right foot back take a second here to

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let the heart radiate shine forward deep

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breath in as we stretch the front of

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that right hip crease and then on an

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exhale we lower the right knee peel it

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back flexing through the left foot now

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really pulling that left hip crease back

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slow down the breath and we inhale lift

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and lengthen look forward and lifts up

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and exhale weight of the head softens

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down great after one smooth breath in

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and out we'll roll through that left

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heel bring the fingertips towards the

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arch of that left foot so towards the

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inside once again and we're going to

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come back to that gorilla posture

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pivoting on the feet this time we're

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going to heel-toe heel-toe the feet in

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towards the center and come into a

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little bit of a squat so this will be a

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little hello welcome to yoga with

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Adriene this'd be a little different for

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everyone

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toes are going to point out and we're

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going to drop the sit bones down now

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right away our body might be talking to

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us so we might lift the heels and come

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into more of a froggy variation of this

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posture or we might be able to keep the

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soles of the feet down but still need a

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lot of stability so keep the palms on

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the earth fingertips on the mat where we

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draw a couple circles with the nose one

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way

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than the other breathing into the calves

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breathing into the feet and then you can

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stay here working the neck chilling out

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in your froggy breathing into the legs

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or if we are able to come soles of the

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feet to the mat or perhaps you're

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already there then keep the palms on the

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earth do your neck circles here or bring

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the palms together and find a little

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resistance here as we squeeze the legs

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towards the arms and the arms towards

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the legs here so we're finding a little

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resistance we have a couple different

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places to work out here breathing into

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the hips the legs and finding a softness

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in the neck shoulders cool then we'll

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release wherever we are with a nice deep

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breath in and a long exhale out great

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gentle transition here as we use one

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fingertips in front one set of

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fingertips and back to come onto the sit

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bones and we'll send the legs out in

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front

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shake it out here palms to the earth

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just shake it out nice and easy nothing

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fancy here

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great then we're going to send the legs

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wide I'm gonna come back onto my mat I'm

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going to bring one leg in and prepare

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for kind of a one not kind of a

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one-legged pigeon although we're gonna

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do a little variation here so nice and

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easy as we get into this today so draw

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the right heel in send the left toes

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towards the back edge of your mat use

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your palms on the earth to shift up and

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over so lift the hips up so we're not

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staying on that right hip but we're

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coming in here and then we're walking

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the left toes out so this will be a

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little different for everyone so maybe

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rocking a little back and forth if

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you're new to the practice and then

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we'll all come up onto the fingertips

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come on to the top of that back foot as

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you inhale breathe lift your heart and

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as you exhale fold

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so we might stay palms on the earth here

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this might be our fold one legged pigeon

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we might come on to the forearms here

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interlace the fingertips and relax the

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weight of the head over here or you

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might come all the way down breathing

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keeping a nice brightness and the ball

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joint of this right big toe a nice

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connection with my foundation in the

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back foot and we do have a foundations

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pose for one-legged pigeon so here I

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just did in the basics of this posture

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and supporting it and growing it check

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that out forehead might come to the

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earth here as we breathe three nice long

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smooth deep breaths

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use the palms the fingertips to slowly

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walk it back up palms are going to come

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to the inside here I use my right palm

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to support this next move as I swim the

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left fingertips behind I take a gander

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back at that lat that back foot the left

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foot and I might just stay here a little

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twist or I might Bend that left knee

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peel the right toes up catch the ankle

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or the arch of the inner foot and

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breathe into that quad now if you are

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able to come onto the toes great but

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just just catch it wherever you nature

00:13:07.300 --> 00:13:09.520
aliy catch it today so there's no need

00:13:09.520 --> 00:13:11.320
to over stretch that quad here at this

00:13:11.320 --> 00:13:13.450
point in the practice especially after

00:13:13.450 --> 00:13:15.630
our run draw the lower belly in slightly

00:13:15.630 --> 00:13:19.950
and just figure out where you are today

00:13:22.410 --> 00:13:24.700
soften the skin of the face relax the

00:13:24.700 --> 00:13:30.160
jaw one more breath here and then we

00:13:30.160 --> 00:13:33.190
gently release we roll on to the

00:13:33.190 --> 00:13:35.380
buttocks the sit bones and come soles

00:13:35.380 --> 00:13:36.630
the feet together for baddha konasana

00:13:36.630 --> 00:13:39.250
take a second to sit up nice and tall we

00:13:39.250 --> 00:13:40.720
can interlace the fingertips around the

00:13:40.720 --> 00:13:42.700
toes we can use the thumbs to massage

00:13:42.700 --> 00:13:44.800
the arches of the feet or we can grab

00:13:44.800 --> 00:13:46.360
the ankles here as we sit up nice and

00:13:46.360 --> 00:13:51.070
tall inhale in as you exhale on a breath

00:13:51.070 --> 00:13:56.410
out we fold forward and on an inhale

00:13:56.410 --> 00:13:59.380
roll it up great we're going to take it

00:13:59.380 --> 00:14:01.090
to the other side now so we're going to

00:14:01.090 --> 00:14:04.270
send the legs out wide sit up nice and

00:14:04.270 --> 00:14:07.030
tall and then move into this nice and

00:14:07.030 --> 00:14:08.590
slow so the left heel comes in right

00:14:08.590 --> 00:14:12.640
foot goes out and we're cooling down

00:14:12.640 --> 00:14:14.380
right so it's almost like rather than

00:14:14.380 --> 00:14:16.270
hard moving into postures we're just

00:14:16.270 --> 00:14:17.890
kind of softly like we're moving through

00:14:17.890 --> 00:14:18.310
water

00:14:18.310 --> 00:14:20.350
softly moving in and out of things here

00:14:20.350 --> 00:14:22.150
especially with the hips as we bring a

00:14:22.150 --> 00:14:25.030
little brightness to that left foot and

00:14:25.030 --> 00:14:30.040
there's a blister from running holes

00:14:30.040 --> 00:14:31.420
with a war wound but that's not very

00:14:31.420 --> 00:14:33.340
yogic but I'm just playing ok walk the

00:14:33.340 --> 00:14:36.130
right toes out breathing into the front

00:14:36.130 --> 00:14:37.510
of that right hip crease use the

00:14:37.510 --> 00:14:39.610
fingertips to sit up nice and tall full

00:14:39.610 --> 00:14:41.650
body stretch long puppy belly here

00:14:41.650 --> 00:14:43.960
foundation nice and strong full body

00:14:43.960 --> 00:14:46.650
experience

00:14:47.690 --> 00:14:50.240
and then exhale we release find what

00:14:50.240 --> 00:14:52.370
feels good for you today so it might be

00:14:52.370 --> 00:14:56.800
here it might be here

00:14:58.030 --> 00:15:03.050
or it might be all the way down you

00:15:03.050 --> 00:15:04.940
might find a gentle rock back and forth

00:15:04.940 --> 00:15:07.730
and everyone everyone my friends take

00:15:07.730 --> 00:15:09.800
nice long smooth deep breaths here get

00:15:09.800 --> 00:15:10.910
your money's worth finding what feels

00:15:10.910 --> 00:15:18.969
good fresh blood fresh oxygen

00:15:35.920 --> 00:15:38.509
and after at least three breaths here

00:15:38.509 --> 00:15:40.399
I'll use the palms the fingertips a

00:15:40.399 --> 00:15:42.680
connection to my Center to come back up

00:15:42.680 --> 00:15:48.649
through Center and then check out this

00:15:48.649 --> 00:15:50.660
right quad so I'm not forgetting about

00:15:50.660 --> 00:15:52.519
my torso here so I'm not just collapsing

00:15:52.519 --> 00:15:54.290
in and I'm like reaching back catching

00:15:54.290 --> 00:15:55.610
it for dear life I feel like that's how

00:15:55.610 --> 00:15:58.490
we kind of create some injuries here in

00:15:58.490 --> 00:16:00.980
our cooldown so keep the mindfulness

00:16:00.980 --> 00:16:02.480
going here as we swim the right

00:16:02.480 --> 00:16:04.999
fingertips back nice and slow I might

00:16:04.999 --> 00:16:06.730
just reach back here and be like one day

00:16:06.730 --> 00:16:10.149
one day right foot right ankle one day

00:16:10.149 --> 00:16:12.829
maybe that day is today so I slowly peel

00:16:12.829 --> 00:16:17.420
it up check it out here breathing and

00:16:17.420 --> 00:16:27.439
then I can experiment so this might not

00:16:27.439 --> 00:16:28.910
be something that we do today this might

00:16:28.910 --> 00:16:31.329
be something that we work towards and

00:16:31.329 --> 00:16:33.790
rather than getting discouraged by

00:16:33.790 --> 00:16:37.670
things in yoga that you cannot do I say

00:16:37.670 --> 00:16:40.160
smile in joy that you have something to

00:16:40.160 --> 00:16:42.050
work towards you can return to the video

00:16:42.050 --> 00:16:44.929
again return to the body return to the

00:16:44.929 --> 00:16:47.389
mat and say what the what's it going to

00:16:47.389 --> 00:16:50.779
be today one more breath here and then

00:16:50.779 --> 00:16:54.920
exhale gently release we'll slowly roll

00:16:54.920 --> 00:16:56.420
back onto the sit bones come back to

00:16:56.420 --> 00:16:58.220
that bodycon awesome for one more breath

00:16:58.220 --> 00:17:01.370
as we inhale lifting and lengthening up

00:17:01.370 --> 00:17:04.099
through the crown of the head and

00:17:04.099 --> 00:17:12.829
exhaling bowing forward namaste alright

00:17:12.829 --> 00:17:14.599
my friends so that was our runners

00:17:14.599 --> 00:17:16.970
cool-down that we just did together you

00:17:16.970 --> 00:17:18.380
can take a nice deep breath in of

00:17:18.380 --> 00:17:20.630
gratitude at this time first for

00:17:20.630 --> 00:17:22.520
yourself for taking the time to run

00:17:22.520 --> 00:17:24.770
today and also for taking the time to

00:17:24.770 --> 00:17:26.049
cool it down

00:17:26.049 --> 00:17:29.480
stay cool be cool boy leave questions

00:17:29.480 --> 00:17:31.640
comments below I love to hear from you

00:17:31.640 --> 00:17:33.559
love to hear your requests be sure to

00:17:33.559 --> 00:17:35.299
nurture the body before and after your

00:17:35.299 --> 00:17:38.710
run and we'll see you next time