WEBVTT

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- Hey everyone, and 
welcome to Yoga with Adriene.

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I'm Adriene, and 
this is my pal Benji

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and today we have a special
"Yoga for Swimmers" practice.

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So, this is a great sequence for

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avid swimmers or 
amateur swimmers, like me.

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Benji is a avid swimmer, 
he's professional so

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that's why I had 
him come here today.

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Alright, hop 
into somethin' comfy

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and let's get started.

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(light guitar music)

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Alright, pals, let's 
begin in Tabletop Position.

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Take your time 
getting down on all fours

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and spread your 
hands super wide.

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Lots of awareness in 
the hands here to start.

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We're gonna start with 
some gentle Spinal Flexions.

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So drop the belly 
when you're ready and

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use a big breath in to

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slowly open, not just the 
chest but also the throat.

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Think about opening 
the neck, the throat here.

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And then, right here, 
we're gonna

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wrap the shoulder 
blades around and

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plug them behind the heart
center as we open the chest.

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So, again, we're not 
allowing the upper back body

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to round, 
but rather, we're really

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exaggerating this 
wrapping of the shoulder blades,

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the Scapula, in

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as you continue to breathe here.

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And then, when 
you're ready, we'll flip it.

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Chin to chest, rounding through.

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Just one of these today,

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feeling that 
length in the lower body

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as you lengthen 
the tailbone down.

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Awesome.

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Inhale, come to 
Tabletop Position,

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so nice neutral spine again.

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And then, drop the 
elbows where the hands are.

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I'm gonna start to 
open up through the chest,

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the shoulders even more.

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So, really lift 
your tail towards the sky

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and let that be what 
draws the knees back.

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And then, as you're 
ready, you'll start to

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sink the heart, the chest, 
towards the earth.

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And if you're an avid 
swimmer, you might not

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even get the 
forehead down all the way,

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so no worries if not.

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And if you're 
just here, playful

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amateur swimmer, like me,

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then you might 
get the forehead down.

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The point is, 
wherever you are today just

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enjoy this practice.
Let it be playful.

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So, this is a sequence 
that's gonna support

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the muscles of 
an avid swimmer or

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a playful swimmer.

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But most importantly, 
it just reminds us

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to connect mind and 
body so we can stay healthy

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and injury-free,
balanced, in alignment.

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One more breath here,
in Heart to Earth Pose.

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Press into your toes, 
claw through the fingertips.

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And then you're gonna carve
a line all the way through,

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come to Sphinx Pose.

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Take your time, 
press into the pubic bone,

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press into the tops of the feet.

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And then just make 
sure that your elbows

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are just right underneath 
your shoulders here.

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And then we're gonna 
recreate that Cow pose

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by plugging the shoulders
in and lifting the chest up.

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So, couple of things 
tend to happen here.

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A little clenching 
in the back of the neck,

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we wanna keep 
the line of the spine

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nice and open and free
so tuck the chin slightly.

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And then in your own 
time, just take some soft,

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easy movement. 
It can be very subtle,

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opening up 
through the neck,

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pressing into the elbows.

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For some, you'll feel 
this in the arm muscles,

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for others, you'll 
wanna start to stretch

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through the pectorals by drawing

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the shoulder blades together.

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So just notice what's comin' up,

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and then, start to 
deepen your breath, even more.

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Then we're gonna 
stretch through the feet

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and the ankles, tone 
the calves and the quads,

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and light a 
little fire in the core.

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So, we'll curl the toes under,

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stretch the heels back, 
lift the kneecaps,

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tone the quads, 
and when you're ready,

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tuck the chin 
and lift the hips up.

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And we're here for five,

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lengthen through the 
back of the neck, four,

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three, two, and one.

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Beautiful.

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Lower all the way back down.

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And this time we're 
gonna release all the way,

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so, heart to the 
ground and you're gonna

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send your 
fingertips out left to right.

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So, like a Texas "T" here.

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Awesome, and go 
ahead and plant your

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left palm down and 
draw your right elbow

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up towards the sky, so you have

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your right hand on the earth.

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Then, we're gonna 
lift the right toes,

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listen carefully, 
and nice and slow,

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I'm gonna take 
my right toes over

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towards the left 
side of my yoga mat.

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And release my 
left ear to the ground.

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Now, this'll be 
different for everyone,

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maybe your toes touch, 
maybe your whole foot

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is able to come back here.

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Again, use your 
right fingertips,

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right palms, on the 
earth for stability.

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Now, breathe conscious, 
full breaths here.

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See if you can 
still maintain awareness

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in the neck, length in the neck.

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Breathing deep, 
you can stay here,

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or just one more 
little layer, one more

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option would be to 
very mindfully reach

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the right 
fingertips back to grab

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the right ankle
and then you're gonna

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kick your right 
ankle into your right hand.

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And, always 
focusing on the sensation

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over the shape, so if 
that's not for you today,

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breathe deep,

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and then, slowly we'll release.

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Come back to center, 
take your time,

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try to move from 
a place of control,

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connect, and then 
take a deep breath

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in in the middle.

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And then we'll reset, 
both hands go out.

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And when you're ready, 
slide the left hand in

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and we'll bend the 
left knee, left toes

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up towards the 
sky and we'll guide it

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on over to the other side.

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Take your time, nice and slow.

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So, no clenching or 
pinching in the neck.

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So keep the plumb 
line of the spine nice

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and free and open 
so the energy can flow.

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Releasing lots 
of love and breath,

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to the chest, to the pectorals,

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the shoulders.

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Again, you can 
take a variation here,

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reaching back and 
kicking the left foot

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into the left hand.

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But if you feel 
any uncomfortable pinch

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or anything at all, 
information that's

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telling you to back up off it,

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I highly recommend 
you listen to your body.

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Always, take a deep breath in

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and exhale with control.

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So stay connected to something,

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whether it's your 
breath or your core

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just have a little fun with it.

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Come back to center, 
and try to think

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of the body as one moving part.

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Excellent for swimmers.

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Slowly slide the hands 
in line with the ribcage

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and just bring it back 
even half an inch more today.

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And then, suck the 
elbows into the side body.

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Press into your 
pubic bone, press into

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the tops of the feet 
and we'll come up for

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a little Bhujangasana.

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Now, you don't 
have to press and muscle

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your way up. 
In fact, we're wanting to

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create stability 
and length in the

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front body here, so

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plug the shoulder blades in and

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you don't have to muscle here.

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Keep it really solid and stable,

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tucking the chin into the chest.

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Building strength 
mindfully, stability.

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So that we can avoid 
injury and discomfort

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when possible.

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One more breath 
here, Bhujangasana

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Cobra Pose, 
opening the chest really.

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Plug the shoulder 
blades in and down,

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down, down.

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And then, slowly, 
with control, release.

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Fabulous.

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Curl the toes under.

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Once again, lift the kneecaps,

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tone the quads, come 
up into your power here.

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Plank pose, big breath 
in as you press up.

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Then as you breathe out, 
reach the heels back

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and press away 
from your yoga mat.

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Keep the plugging in 
of the shoulder blades,

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here and the 
length in the neck.

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And then we'll inhale, 
shift forward,

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and then exhale.

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So we're shifting 
forward on the toes,

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deep breath in, exhale.

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Lift the hips up high and back,

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Downward Facing Dog.

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Then take the hands 
as wide as the yoga mat,

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kind of turn them out 
today for this variation.

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So, you're 
really rooting into the

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index finger and 
thumb and we're finding

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that the elbow 
creases shine forward.

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And we have this external 
rotation in the shoulders.

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We open up through 
the neck, the front

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of the chest here, 
breathing deep.

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(deep breath)

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Peddle it out a little bit here,

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and hug the 
lower ribs in so that

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you're not just 
dumping all your weight forward

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but finding that 
connect to your core.

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(deep breath)

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Fabulous.

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Then walk the 
hands back in alignment,

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so index finger 
and middle finger are

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pointing toward 
the front of your mat.

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Then stay rooted in 
your index finger and thumb,

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and just make your 
dog really long here.

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So, walk the toes back.

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Walk, walk, walk.

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What's up creaky, old floor?

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And then inhale, 
as if you're going

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over an imaginary 
hurdle in the center

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of your mat.

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Lift the hip creases, 
lift the naval,

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nice and toned 
through your core,

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as you shift your 
weight all the way forward

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into a nice long plank.

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And then, continue to 
shift your weight forward

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onto the toes and 
you're just gonna slowly

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sink into an Upward Facing Dog.

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And then, from 
here we're pressing away

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from the yoga mat. 
We're pressing into

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the tops of the feet, 
the hips are lifted,

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and we're lifting 
up through the chest,

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shoulder blades 
wrapping around, plugging in

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to the center of the back body.

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Take one more 
breath here, you got this.

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Inhale, draw 
the naval in and up.

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Just tone the 
belly a little bit.

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And then, exhale, 
slowly lower the knees

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and we're gonna walk 
the hands all the way

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back to the knees and 
we're gonna curl the toes

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under to stretch the 
feet and take a little

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break off the arms.

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Nice work.

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Take a deep breath in, 
sit up nice and tall.

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And then you're 
gonna take your left hand,

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swing it around, 
and just reach it up

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towards the center of your back.

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Then, right hand's 
gonna reach towards the sky.

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And we're 
breathing deep, and in order

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to not just slay 
on the feet here,

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give yourself a 
little lift, so you're not

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dumping all your 
weight into your feet.

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Right fingertips 
reaching up high.

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And then we're gonna 
reach all the way forward.

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So, forward, find 
that length and then

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around and back and if 
the fingertips touch, great!

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You can also 
use a strap or a tie

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or a long sock here.

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We're coming 
into Gomukhasana Arms,

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so pull the right 
arm back, and just

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a slight back bend here.

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And if this is too 
much for your feet,

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you can lift the hips,
press into the

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tops of the feet 
and just work here.

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Breathing deep, inhale in.

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Exhale slowly, 
release both arms.

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Be super mindful 
and we're gonna switch

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to the other side.

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So, right hand's 
gonna come around

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so we're kinda 
pullin' double duty here.

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Great for the 
feet and the wrists,

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and there we're coming into
Cow Arms here, Gomukhasana.

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So do one arm at a time,

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when you're ready, left 
fingertips reach forward,

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find that length, length, whoa!

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(laughs)

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And then, up and back.

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Let the shoulder blade plug in

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and then just reach back.

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And we don't need 
to really muscle our

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way into grabbing the bind.

00:11:38.156 --> 00:11:40.408
I used to do that and now I know

00:11:40.408 --> 00:11:43.453
how valuable it is to 
just sit with the sensation.

00:11:43.453 --> 00:11:45.955
So pull, that 
left elbow up and back.

00:11:45.955 --> 00:11:46.998
Maybe slight backbend.

00:11:46.998 --> 00:11:49.500
You can always 
rise up, give the toes,

00:11:49.500 --> 00:11:51.002
the feet, a break.

00:11:53.421 --> 00:11:57.526
And then, when 
you're ready, release.

00:11:59.302 --> 00:12:00.762
(sings angelic note)

00:12:00.762 --> 00:12:02.639
Alright, come 
forward onto all fours.

00:12:02.639 --> 00:12:04.807
If you are on the 
toes, uncurl them.

00:12:04.807 --> 00:12:08.561
Press the toes into the earth,
little counter pose here.

00:12:08.561 --> 00:12:09.854
And then, when you're ready,

00:12:09.854 --> 00:12:11.814
we're gonna come 
to a nice tall plank

00:12:11.814 --> 00:12:12.815
one more time.

00:12:12.815 --> 00:12:16.694
So walk the hands out, 
send the toes out long.

00:12:16.694 --> 00:12:19.197
And then see if you 
can create one piece

00:12:19.197 --> 00:12:21.115
from the crown, 
to the tail, to the heels.

00:12:21.115 --> 00:12:25.036
So the hips aren't up 
high or sinking down low

00:12:25.036 --> 00:12:27.747
we're creating 
one nice long line

00:12:27.747 --> 00:12:31.876
through the crown of the 
head, the tail, the heels.

00:12:31.876 --> 00:12:34.837
Then press up, wrap 
the shoulder blades around,

00:12:34.837 --> 00:12:37.632
inhale, guide your 
heart center forward.

00:12:37.632 --> 00:12:40.510
Come onto the toes, 
and then slowly lower down

00:12:40.510 --> 00:12:43.959
Chaturanga, and then 
Upward Facing Dog or Cobra,

00:12:43.959 --> 00:12:45.515
Yogi's choice.

00:12:45.515 --> 00:12:48.518
Open your heart, 
feel that nice stretch

00:12:48.518 --> 00:12:50.395
through the upper 
back body, press away from

00:12:50.395 --> 00:12:53.022
your yoga mat. Beautiful.

00:12:53.022 --> 00:12:54.899
And exhale, 
release everything down,

00:12:54.899 --> 00:12:56.484
come to your belly.

00:12:57.819 --> 00:12:58.653
Awesome work.

00:12:58.653 --> 00:13:00.029
So, we're gonna 
bring the feet together,

00:13:00.029 --> 00:13:03.825
zip the legs together 
here for Shalabhasana,

00:13:03.825 --> 00:13:07.370
Locust play, 
press into the pubic bone,

00:13:07.370 --> 00:13:09.414
and we're going to, 
no pun intended,

00:13:09.414 --> 00:13:13.584
swim the fingertips around,
interlace behind the tail.

00:13:15.003 --> 00:13:17.380
Press into the tops of 
the feet here for starters,

00:13:17.380 --> 00:13:19.799
and draw the 
knuckles towards the heels

00:13:19.799 --> 00:13:22.343
loop the shoulders, 
wrap the shoulder blades

00:13:22.343 --> 00:13:25.013
around, really plug 
them in towards each other

00:13:25.013 --> 00:13:25.972
and down the back body.

00:13:25.972 --> 00:13:28.182
As you inhale, 
lift your heart up.

00:13:28.182 --> 00:13:31.436
And remember from 
Sphinx pose, tuck the chin,

00:13:31.436 --> 00:13:32.687
open the chest.

00:13:34.689 --> 00:13:35.898
Then you can stay here, palms

00:13:35.898 --> 00:13:38.609
are reaching together, 
upper back body's rinsing out,

00:13:38.609 --> 00:13:41.362
open heart, 
pectorals nice and open,

00:13:41.362 --> 00:13:43.197
collarbone's nice and open.

00:13:43.197 --> 00:13:44.490
You can stay here 
or you can start to

00:13:44.490 --> 00:13:47.744
lift the legs, lots of 
energy through the toes,

00:13:47.744 --> 00:13:51.497
tuck the chin 
slightly and breathe.

00:13:51.497 --> 00:13:54.834
Let your breath woo 
you here, literally.

00:13:54.834 --> 00:13:58.236
Feel the wave of the breath.

00:13:59.759 --> 00:14:01.966
Take one more inhale, 
maybe lift the toes

00:14:01.966 --> 00:14:05.303
a little higher, 
open the chest a little more.

00:14:05.303 --> 00:14:08.306
And then exhale, 
release everything.

00:14:09.557 --> 00:14:10.600
Awesome.

00:14:10.600 --> 00:14:12.435
Hands come to the 
earth, we press all

00:14:12.435 --> 00:14:14.353
the way up to Tabletop.

00:14:15.772 --> 00:14:17.440
Take a second here 
to just bump the hips

00:14:17.440 --> 00:14:18.608
left to right

00:14:20.234 --> 00:14:22.653
and find nice audible breath.

00:14:28.868 --> 00:14:29.786
Great work.

00:14:31.537 --> 00:14:34.749
(relaxed breathing)

00:14:34.749 --> 00:14:36.125
Then we're gonna walk the knees

00:14:36.125 --> 00:14:40.129
closer to the wrists, 
cross the ankles

00:14:40.129 --> 00:14:42.090
and you're 
gonna slide on through

00:14:42.090 --> 00:14:44.592
to a nice cross-legged seat.

00:14:44.592 --> 00:14:47.512
Head over heart, 
heart over pelvis.

00:14:48.679 --> 00:14:50.056
Then when you're ready, inhale.

00:14:50.056 --> 00:14:51.474
Sweep the right 
arm all the way up

00:14:51.474 --> 00:14:56.104
and overhead and 
exhale right hand to left knee.

00:14:56.104 --> 00:14:58.773
Swim the left 
fingertips behind, find

00:14:58.773 --> 00:15:01.484
a big lift up through the chest.

00:15:01.484 --> 00:15:05.696
And then, on an exhale, 
journey into the twist.

00:15:05.696 --> 00:15:06.781
And really go for this.

00:15:06.781 --> 00:15:09.576
Inhale, find lift, and

00:15:09.576 --> 00:15:12.912
use the exhale to 
maybe draw the naval in

00:15:12.912 --> 00:15:15.581
and twist a little more.

00:15:15.581 --> 00:15:18.376
See if you can 
keep the shoulder blades

00:15:18.376 --> 00:15:22.547
wrapping around the back 
body and the chest lifting.

00:15:23.673 --> 00:15:26.592
(steady breathing)

00:15:30.388 --> 00:15:32.431
And, slowly, we'll 
release back to center.

00:15:32.431 --> 00:15:34.934
Other side, left 
fingertips reach up.

00:15:34.934 --> 00:15:38.563
Find length, shoulder 
blade wraps and drops in

00:15:38.563 --> 00:15:41.774
and then slowly, 
left hand to right knee.

00:15:41.774 --> 00:15:44.068
Swim the right 
fingertips behind.

00:15:44.068 --> 00:15:46.571
Big inhale, lift and lengthen

00:15:48.030 --> 00:15:50.283
and exhale to gently twist.

00:15:53.369 --> 00:15:55.538
Inhale to lift your heart.

00:15:57.456 --> 00:16:00.376
And exhale to 
maybe turn your gaze,

00:16:01.544 --> 00:16:03.588
towards your right shoulder

00:16:03.588 --> 00:16:06.090
or beyond your right shoulder.

00:16:06.966 --> 00:16:08.706
A little grace 
note here is you can

00:16:08.706 --> 00:16:11.095
rotate the fingertips 
towards the back edge

00:16:11.095 --> 00:16:13.598
of your mat so that 
you're elbow and shoulder,

00:16:13.598 --> 00:16:15.766
can really plug in 
and you can lift up from

00:16:15.766 --> 00:16:17.185
the armpit chest.

00:16:18.561 --> 00:16:20.267
Inhale in deeply,

00:16:21.781 --> 00:16:24.867
and one fierce 
exhale here, one more.

00:16:27.820 --> 00:16:29.280
Fabuloso!

00:16:29.280 --> 00:16:30.907
Come back to center.

00:16:30.907 --> 00:16:35.036
Start to lift the corners
of the mouth, just slightly,

00:16:35.953 --> 00:16:39.165
and appreciate 
your beautiful body.

00:16:39.165 --> 00:16:43.044
And give thanks for 
this time that you've taken

00:16:43.044 --> 00:16:45.296
to counteract 
your other practices.

00:16:45.296 --> 00:16:46.797
Whether it's in the water,

00:16:46.797 --> 00:16:48.424
or doing 
something else off the mat,

00:16:48.424 --> 00:16:50.801
I think this is 
just a great reminder,

00:16:50.801 --> 00:16:54.305
these practices, 
like "Yoga for Swimmers,"

00:16:55.431 --> 00:16:59.602
just a great reminder 
for us to cultivate balance.

00:17:00.811 --> 00:17:04.232
So, if we strengthen 
a set of muscles

00:17:04.232 --> 00:17:05.816
or a way of being, then we also

00:17:05.816 --> 00:17:07.769
need to make sure 
we're balancing out.

00:17:07.769 --> 00:17:11.676
So that it's sustainable,

00:17:11.676 --> 00:17:13.741
and so that we can feel good.

00:17:14.575 --> 00:17:17.954
Carry those groceries 
when we're ninety, yes?

00:17:17.954 --> 00:17:19.704
Draw the palms together,

00:17:19.704 --> 00:17:22.540
we'll give 'em a 
little rub today.

00:17:23.709 --> 00:17:25.127
And again, just 
take a moment here.

00:17:25.127 --> 00:17:26.921
You might even 
close the eyes to just

00:17:26.921 --> 00:17:28.422
blanket yourself in gratitude,

00:17:28.422 --> 00:17:30.216
appreciate this time

00:17:30.216 --> 00:17:32.260
you've taken for yourself

00:17:32.260 --> 00:17:34.220
and for your body.

00:17:34.220 --> 00:17:35.596
Alright, you rock and roll.

00:17:35.596 --> 00:17:36.847
Have an amazing day!

00:17:36.847 --> 00:17:38.432
Bring the thumbs 
up to the third eye,

00:17:38.432 --> 00:17:41.602
sit up nice and tall, 
inhale in and

00:17:41.602 --> 00:17:43.499
exhale we bow.

00:17:44.164 --> 00:17:45.523
Namaste.

00:17:45.523 --> 00:17:49.524
(light guitar music)