WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today we have a

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sequence to beat the winter blues it's

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colder than a witch's titty most places

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even here in Texas and you know a lot of

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us are cooped up and and are not able to

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get moving in the way that we normally

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do or that we'd like to it's actually

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hardly very cold here today but they

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have canceled everything here in Austin

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Texas but so putting together a little

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sequence just to get the body moving to

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get the nervous system and really a

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couple systems just kind of replenished

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and happy so that you can beat the

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winter blues so put on something comfy

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get your coffee or your tea light a

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candle and let's meet each other on the

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mat

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[Music]

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all right so today we're gonna begin

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flat on the back yay oh come to lie flat

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and we'll take a second to just check in

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with the body by pointing and flexing

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the feet taking a nice deep breath in

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and out

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then inhale spread your fingertips super

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wide stretching the hands as we reach

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the arms all the way up and overhead hmm

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and then same thing here pointing and

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flexing the feet kind of noticing that

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ripple effect in the body and this time

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stretching the fingertips wide and then

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clinching them into fists so we're

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spreading them wide and back and forth

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back and forth you can rotate the wrists

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a little bit here you can close the eyes

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and find your breath feel supported by

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the earth here we've decided to take a

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little time for ourselves to check in

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with the body check in with the breath

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and hopefully leave the mat feeling a

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little stimulated Hale and a little you

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know rejuvenated one more breath here

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and then we exhale float the fingertips

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down press the palms into the earth and

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we'll hug the knees up towards the chest

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go ahead and kick your toes up towards

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your nose so that the lower back becomes

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flush with the mat wrap the arms around

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the shins and we chill here rocking a

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little back and forth maybe tucking the

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chin into the chest just slightly to

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avoid kind of being here well finally by

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tucking the chin into the chest

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I'm on a rocky place here in the wood

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floor I can hear it

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all right well flex the feet here toes

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up towards the ceiling relax your

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shoulders down you can even tag a little

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bit of weight in the elbows here just to

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remind you to avoid kind of this

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clinching and find space we have the

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nice support of the earth here flat on

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our back so use it grounding down

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through the elbows we take a deep breath

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in and on an exhale gently lifting the

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head peeling up nose towards the knees

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so it's really not about the knees

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touching the nose here but it's about

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the intention so if you have a nice big

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chest or we're just working towards

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creating more space in the spine be here

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now enjoy this does it doesn't have to

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be here just the intention of nose

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towards the knee so it might be here or

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might be here a couple more breaths here

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let's do two more breath cycles in and

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out if you're feeling yummy here you can

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reach the fingertips towards the outer

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edges of the feet you can even grab the

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outer edges of the feet here again

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notice I'm drawing the shoulders away

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from the ears still keeping this

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awareness this openness and the heart

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and in the chest great inhale in lift

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the chin slightly lots of space and on

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an exhale we release

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awesome cross the right ankle over the

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left grab the outer edges of the feet

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here or if that is seeming a little bit

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tight you can grab the big toes with the

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index finger middle finger and thumb

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grab the big toes or the outer edges and

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we're going to go for a little rock and

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roll massaging the spine a couple times

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here this is a great massage for the

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spine this is also just a really nice

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transition for me to remember my sense

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of humor and find a little playful vibe

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do it as many times as you feel

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satisfied and then together we'll meet

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in a nice cross-legged position tsukasa

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know or we'll just take a second nothing

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fancy here just

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rolling the shoulders forward up and

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back

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lubing up the shoulders a bit and then

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the opposite direction we're just gonna

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kind of swim one at a time great and now

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a gentle twist so I'm going to turn to

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face you here right palms gonna come to

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the left knee I'm gonna lift up through

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the crown of the head left fingertips

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behind again find that length up through

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the crown heart open here chest open

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take a deep breath in and on an exhale

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we gently move into the twist so this is

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definitely not about cranking into a

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yoga pose but it's about maybe closing

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the eyes and using your breath to

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discover a little bit of space so you

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can use that inhale to lift and lengthen

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and the exhale to maybe journey a little

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bit into your twist all right one more

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nice deep breath in here and on an

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exhale we gently melt it back to Center

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and take it to the other side so left

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palm comes to the right knee right

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fingertips behind can't stress enough

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how it's really not about the twist or

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about the the look of the twist as it is

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about the feel right so we inhale roll

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up through the spine

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the tendency here is to kind of do this

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lean back so see if you can tilt the

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pelvis find length if that means that

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you don't go all the way then I say ease

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up make some new discoveries here inhale

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we lift in lengthen and exhale we

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journey into the twist

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one more deep breath in here and exhale

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we melt it back to Center

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awesome now we're going to come on to

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all fours so from here you can just send

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the palms forward and come to tabletop

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position so we're just gonna stimulate a

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little bit of that prana that Chi that's

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been maybe a little stagnant I've been

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watching some Netflix there are some

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movies and we need to just kind of get

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the energy going the energetic body

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needs a little bit of a wake-up call so

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wrists underneath the shoulders knees

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directly underneath the hip points press

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up and out of your foundation to roll

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the shoulders away from the ears so what

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I mean here is literally create space

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between the ears and the shoulders let

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the neck grow long inhale in exhale

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press into the tops of the feet and let

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the knees hover notice my gaze is

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straight down not looking forward I'm

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drawing my navel up towards my spine I'm

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tucking my tailbone just a bit finding

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length in the lower back and this

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doesn't have to be a big lift guys this

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is just a little hover again it's not

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about this shape or creating the shape

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it's about the experience here so right

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away you can notice maybe a little shake

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or that prana that Chi saying hello

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insert your name hello Adrian and on an

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exhale we gently release awesome curl

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the toes under and send sit bones back

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towards the heels

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great widen the knees as wide as the mat

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and then walk your palms a little bit

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forward here inhale look forward

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extension and on an exhale we melt the

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heart to the mat forehead might kiss the

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mat here you might just hover we can

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find a little sway in the shoulders and

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this should feel yummy opening the

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shoulders melting the heart to the earth

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again counter acting perhaps time spent

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on the couch

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great draw the navel to the spine and

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rock back up to all fours walk the knees

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underneath the hip points wrists

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underneath the shoulders we're going to

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come on to the tops of the feet here for

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cat cow inhale scoop your heart look

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forward and exhale it's Hawking the

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tailbone in we travel up the spine chin

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to chest and then finally the crown of

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the head releases inhale scooping heart

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pressing up and out of the palms and

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exhale release - one more cycle

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great then we'll come back to tabletop

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position curl the toes under walk the

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palms forward and keep the knees nice

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and bent as you send the sit bones up

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downward facing dog

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so take a second here to pedal the feet

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out I took my shirt in here don't lean a

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xxx Yoga for the Blues although ya might

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get a lot of hits on YouTube but that's

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not what we're going for here people

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we're going for yoga finding what feels

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good in the body here as you pedal the

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feet find a little movement pressing

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into all ten knuckles strong

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particularly the fleshy part between the

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index finger and thumb great fine

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stillness here take a nice juicy inhale

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in had a nice long exhale out through

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the mouth

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great slowly lowering back to all fours

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we bring the two big toes together walk

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the wrists back underneath the shoulders

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and then send the knees wide as why does

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the mat great cat-cow variation here we

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send the sit bones back and if you can

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only do one pose if you're feeling just

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a little yucky or you know just like

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cabin fever a little anxious this is the

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sweetest vinyasa

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I feel so we started an extended Child's

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Pose

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we inhale send the body to the left side

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of the mat keep the palms rooting down

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strong again full body experience as we

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inhale we come forward open up through

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the front body and exhale navel to spine

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as we come around inhale come forward

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moving in a circle and exhale around and

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back

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keep it going inhale open your heart and

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exhale massaging the Front's of the hip

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creases

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[Music]

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if you find a catch you might Rock a

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little back and forth there and then you

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might reverse your circle going the

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opposite direction now to reach his own

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here check in with the neck to check in

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with the shoulders if you find that you

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just need a couple extra beats here in

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extended Child's Pose do that and then

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we'll come back to tabletop position

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awesome knees underneath the hip points

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wrist walking forward curl the toes

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under and we come back to downward

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facing dog

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take your time move nice and slow gently

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warming up the body checking in with

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those hammies again don't worry about

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the heels touching the earth as much as

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the experience getting there often I'll

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start class with my heels way up high

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and by the end of class before I know it

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my heels are climbing down towards the

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mat so again focusing on the experience

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is the way to go great we're gonna go

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for a little walk gently walking the

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feet up towards the front edge of the

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mat take your time and together we'll

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arrive in uttanasana feet hip-width

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apart today toes pointing forward just

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take a second to let the weight of the

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head hang over and the knees to bend as

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generously as you need you might grab

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the elbows here rock a little side to

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side keep deepening the breath inhale in

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on an exhale release the fingertips

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press into all four corners of the feet

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draw your chin to your chest and slowly

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roll it up all the way to mountain as

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you roll up spread your awareness

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throughout all four corners of the feet

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draw energy up from the arches and then

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we'll inhale reach the fingertips all

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the way up towards the sky

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take a second here right hands are gonna

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grab the left wrist we're just gonna do

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a nice easy side body stretch so this

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doesn't have to be a big move it can be

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a nice pulsating move can be gentle

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heart stays open we spread awareness

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throughout all four corners of the feet

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and then take it back to Center and to

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the other side again just finding a

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little space and then we exhale back to

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Center great inhale reach it up spread

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the fingertips wide and exhale dive

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forward generous bend in the knees here

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as I come into forward fold uttanasana

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inhale lift and lengthen to flat back

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position and exhale soften and bow

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great bring the fingertips to the outer

00:14:38.700 --> 00:14:41.010
edges and we're gonna heel-toe heel-toe

00:14:41.010 --> 00:14:43.170
the feet together so the inner arches

00:14:43.170 --> 00:14:46.320
are touching great bend the knees

00:14:46.320 --> 00:14:49.440
generously and inhale we're gonna reach

00:14:49.440 --> 00:14:52.500
the fingertips all the way up to flat

00:14:52.500 --> 00:14:54.240
back okay so this is kind of a chair

00:14:54.240 --> 00:14:56.400
variation here sit bones aren't hovering

00:14:56.400 --> 00:14:59.340
over the heels send your weight towards

00:14:59.340 --> 00:15:00.840
your heels one more breath here

00:15:00.840 --> 00:15:02.760
remember that hovering cat here navel to

00:15:02.760 --> 00:15:06.210
spine deep breath in and exhale we

00:15:06.210 --> 00:15:08.400
release great awesome now we plant the

00:15:08.400 --> 00:15:12.800
palms and step or hop it back to plank

00:15:12.800 --> 00:15:15.750
great one vinyasa here today we shift

00:15:15.750 --> 00:15:16.980
the weight forward you can lower the

00:15:16.980 --> 00:15:19.200
knees here hug the elbows in slowly

00:15:19.200 --> 00:15:21.300
lower down chaturanga or all the way to

00:15:21.300 --> 00:15:23.490
the belly and then inhale lift up Cobra

00:15:23.490 --> 00:15:26.340
or upward facing dog so Yogi's choice

00:15:26.340 --> 00:15:29.280
here whether you're an up dog or in

00:15:29.280 --> 00:15:32.820
Cobra take a second to experience the

00:15:32.820 --> 00:15:35.610
posture to breathe and then we'll exhale

00:15:35.610 --> 00:15:37.950
curl the toes under draw the navel up

00:15:37.950 --> 00:15:40.830
and send it to downward facing dog

00:15:40.830 --> 00:15:44.070
it's you ain't great pedal to feet drop

00:15:44.070 --> 00:15:46.110
the left heel inhale slide the sole the

00:15:46.110 --> 00:15:48.480
right foot up take your time here as we

00:15:48.480 --> 00:15:50.310
step that right foot all the way into

00:15:50.310 --> 00:15:53.100
our lunge and then we're gonna slowly

00:15:53.100 --> 00:15:54.710
lower the back knee down

00:15:54.710 --> 00:15:57.120
great take a second here to find your

00:15:57.120 --> 00:15:59.490
footing so front Muse over that front

00:15:59.490 --> 00:16:00.990
ankle we're going to come onto the top

00:16:00.990 --> 00:16:03.480
of that left foot so the route of this

00:16:03.480 --> 00:16:05.310
pose really is in that back foot so I'm

00:16:05.310 --> 00:16:05.790
going to

00:16:05.790 --> 00:16:07.770
pressing that back foot draw the hands

00:16:07.770 --> 00:16:11.120
to the waistline and then inhale lift up

00:16:11.120 --> 00:16:16.110
open heart open chest breathing deep

00:16:16.110 --> 00:16:18.300
here as I loop the shoulders maybe draw

00:16:18.300 --> 00:16:22.590
the elbows together and back now you

00:16:22.590 --> 00:16:24.720
might just stay here if you're feeling

00:16:24.720 --> 00:16:27.810
like whoa whoa want to go watch Netflix

00:16:27.810 --> 00:16:30.330
now again hang in with me

00:16:30.330 --> 00:16:32.610
hug the inner thighs together if you're

00:16:32.610 --> 00:16:33.690
feeling like you need a little extra

00:16:33.690 --> 00:16:35.040
padding you can double up on the mat

00:16:35.040 --> 00:16:37.980
here or of course a little blankie or

00:16:37.980 --> 00:16:41.760
towels good great tuck the pelvis let's

00:16:41.760 --> 00:16:43.290
see if we can knit the lower rib cage in

00:16:43.290 --> 00:16:44.730
and again once again create that

00:16:44.730 --> 00:16:47.510
experience we had in hovering cat I

00:16:47.510 --> 00:16:49.920
might just stay here or we might take it

00:16:49.920 --> 00:16:51.360
a step further by reaching the

00:16:51.360 --> 00:16:54.210
fingertips forward up and back so I'm

00:16:54.210 --> 00:16:56.910
not sinking into the hip yet back of

00:16:56.910 --> 00:16:58.530
that right thigh is parallel to the mat

00:16:58.530 --> 00:17:03.600
great pull the thumbs back shoulder

00:17:03.600 --> 00:17:07.280
blades in together and down breathe

00:17:07.520 --> 00:17:11.599
inhale draw a line with the nose look up

00:17:11.599 --> 00:17:14.010
just testing our balance here as we hug

00:17:14.010 --> 00:17:16.589
the inner thighs together and then

00:17:16.589 --> 00:17:19.050
exhale gently release the fingertips and

00:17:19.050 --> 00:17:20.790
we're gonna interlace them behind the

00:17:20.790 --> 00:17:24.450
tail looping the shoulders we lift the

00:17:24.450 --> 00:17:27.060
heart extension through the crown of the

00:17:27.060 --> 00:17:31.500
head and now we can stay here or we're

00:17:31.500 --> 00:17:34.620
gonna pulse for three inhale in stay

00:17:34.620 --> 00:17:36.510
there or exhale checking in with that

00:17:36.510 --> 00:17:39.360
front hip breathing into the back of

00:17:39.360 --> 00:17:49.430
that left hip crease there's one and two

00:17:49.430 --> 00:17:51.810
and one more as we pull the right hip

00:17:51.810 --> 00:17:54.000
crease back we sink in again breathing

00:17:54.000 --> 00:17:55.140
into the front of the left hip crease

00:17:55.140 --> 00:17:58.230
and three awesome release the fingertips

00:17:58.230 --> 00:18:01.830
and we'll return to downward facing dog

00:18:01.830 --> 00:18:04.260
planting the palms navel to spine we

00:18:04.260 --> 00:18:06.690
curl the back toes under step the right

00:18:06.690 --> 00:18:11.970
foot back downward dog pedal it out if

00:18:11.970 --> 00:18:13.470
you want to sneak in a vinyasa here you

00:18:13.470 --> 00:18:15.710
can

00:18:18.090 --> 00:18:20.890
and then we'll drop the right heel slide

00:18:20.890 --> 00:18:23.230
the sole of the left leg up and step it

00:18:23.230 --> 00:18:26.440
up into our lunge once again take a

00:18:26.440 --> 00:18:29.200
moment here runners lunge find your

00:18:29.200 --> 00:18:30.700
footing and then we'll lower that back

00:18:30.700 --> 00:18:32.800
knee come on to the top of that right

00:18:32.800 --> 00:18:36.010
foot nice and strong hug everything into

00:18:36.010 --> 00:18:38.260
the midline hands to the waist as we

00:18:38.260 --> 00:18:40.420
inhale press into that back foot lift

00:18:40.420 --> 00:18:42.010
your heart careful not just sink into

00:18:42.010 --> 00:18:43.720
the hip here right away but find that

00:18:43.720 --> 00:18:46.300
lift that mula bandha if you're familiar

00:18:46.300 --> 00:18:48.850
that energetic lift through the center

00:18:48.850 --> 00:18:52.510
line from the pelvic floor and then

00:18:52.510 --> 00:18:54.790
check in again you might feel like whoa

00:18:54.790 --> 00:18:57.340
so hugging into the midline feel free to

00:18:57.340 --> 00:19:02.740
pad that right knee if you need we

00:19:02.740 --> 00:19:10.570
breathe here tuck the pelvis draw the

00:19:10.570 --> 00:19:13.480
navel in lift your heart and then we can

00:19:13.480 --> 00:19:15.070
stay with hands on the hips again or we

00:19:15.070 --> 00:19:17.020
can reach the fingertips forward up and

00:19:17.020 --> 00:19:19.030
back you might consider pulling the

00:19:19.030 --> 00:19:20.710
thumbs back just a bit it doesn't have

00:19:20.710 --> 00:19:22.900
to be a narrow reach here it can be nice

00:19:22.900 --> 00:19:26.880
and wide if the shoulders are tight

00:19:27.360 --> 00:19:30.730
breathe strong legs here again hugging

00:19:30.730 --> 00:19:32.650
everything energetically in towards the

00:19:32.650 --> 00:19:34.230
midline

00:19:34.230 --> 00:19:36.820
inhale challenge your balance by looking

00:19:36.820 --> 00:19:40.630
up nice and slow and then exhale it's

00:19:40.630 --> 00:19:43.030
gently release fingertips interlace

00:19:43.030 --> 00:19:47.740
behind the tail and we open the heart

00:19:47.740 --> 00:19:55.929
the chest now we can stay here or we're

00:19:55.929 --> 00:19:58.240
gonna pulse for three just checking an

00:19:58.240 --> 00:20:07.000
inhale and exhale sinking forward three

00:20:07.000 --> 00:20:09.300
times

00:20:11.299 --> 00:20:13.739
and last one

00:20:13.739 --> 00:20:18.840
thinking up through the heart great take

00:20:18.840 --> 00:20:20.639
a deep breath in on an exhale release

00:20:20.639 --> 00:20:24.059
the fingertips and float the palms back

00:20:24.059 --> 00:20:27.419
down great this time we're gonna step

00:20:27.419 --> 00:20:31.139
that left foot back to all fours coming

00:20:31.139 --> 00:20:33.179
to all fours here we curl the toes under

00:20:33.179 --> 00:20:39.149
and send it back take it reader so we're

00:20:39.149 --> 00:20:40.259
breathing into the soles of the feet

00:20:40.259 --> 00:20:46.919
here nothing fancy great draw the navel

00:20:46.919 --> 00:20:50.369
to the spine cross the left ankle over

00:20:50.369 --> 00:20:51.960
the right and we're gonna slide on

00:20:51.960 --> 00:20:56.220
through back to seated great go ahead

00:20:56.220 --> 00:20:58.379
and Center your self in the center of

00:20:58.379 --> 00:21:02.580
your mat and send the legs out long

00:21:02.580 --> 00:21:05.639
press into the heels inhale reach the

00:21:05.639 --> 00:21:08.159
fingertips up and exhale we're gonna go

00:21:08.159 --> 00:21:11.330
to the outer edge of that left foot here

00:21:11.330 --> 00:21:13.440
so it might be the outer edge of the

00:21:13.440 --> 00:21:15.210
left shin or the ankles so just go where

00:21:15.210 --> 00:21:19.559
the hands fall naturally breathing and

00:21:19.559 --> 00:21:21.629
if I want I can swing my left hand

00:21:21.629 --> 00:21:23.399
around either reach towards the back of

00:21:23.399 --> 00:21:25.859
the mat or maybe to reach around to bind

00:21:25.859 --> 00:21:31.200
on the top of that right thigh so it's

00:21:31.200 --> 00:21:32.669
just it's really about the experience

00:21:32.669 --> 00:21:35.489
it's about the sensation in the body so

00:21:35.489 --> 00:21:37.080
if you're confused about what this pint

00:21:37.080 --> 00:21:38.509
is don't worry about it

00:21:38.509 --> 00:21:40.799
but I'm reaching my left fingertips

00:21:40.799 --> 00:21:43.289
around to come to the top of my right

00:21:43.289 --> 00:21:48.049
hip crease this are fine deep breath in

00:21:48.049 --> 00:21:50.100
and exhale we release

00:21:50.100 --> 00:21:52.109
reach the fingertips up and we take it

00:21:52.109 --> 00:21:55.889
to the other side reaching towards the

00:21:55.889 --> 00:21:57.529
outer edge of that left

00:21:57.529 --> 00:22:00.710
excuse me outer edge of that right foot

00:22:00.710 --> 00:22:03.929
maybe it comes to the shin so just going

00:22:03.929 --> 00:22:06.720
where it feels comfortable and then same

00:22:06.720 --> 00:22:08.369
thing I can reach my right hand back

00:22:08.369 --> 00:22:10.019
might just stay here working on this

00:22:10.019 --> 00:22:13.559
twist or I might reach around to clasp

00:22:13.559 --> 00:22:16.169
at the top of my left thigh I'm pressing

00:22:16.169 --> 00:22:18.779
into both heels I'm finding extension by

00:22:18.779 --> 00:22:22.279
drawing the shoulders away from the ears

00:22:22.390 --> 00:22:25.650
more breath and exhale we release

00:22:25.650 --> 00:22:27.310
awesome

00:22:27.310 --> 00:22:30.040
interlace the fingertips index finger

00:22:30.040 --> 00:22:32.080
pointing forward point the toes and

00:22:32.080 --> 00:22:34.120
we're gonna slowly roll it down checking

00:22:34.120 --> 00:22:36.970
with the core here nice and slow nice

00:22:36.970 --> 00:22:41.220
and slow point the toes point the toes

00:22:41.250 --> 00:22:45.190
and then gently release awesome

00:22:45.190 --> 00:22:47.350
interlace the fingertips behind the head

00:22:47.350 --> 00:22:49.720
so you can just kind of go from here to

00:22:49.720 --> 00:22:53.920
here extending the thumbs give yourself

00:22:53.920 --> 00:23:01.210
a little neck massage close your eyes

00:23:01.210 --> 00:23:04.900
imagine yourself chillin on a warm beach

00:23:04.900 --> 00:23:07.630
for here for us here in Austin Texas

00:23:07.630 --> 00:23:11.080
it's laying on the hill with the book at

00:23:11.080 --> 00:23:17.260
Barton Springs if you've been feeling

00:23:17.260 --> 00:23:20.440
particularly blue or just anxious ready

00:23:20.440 --> 00:23:23.590
to get out feel like a lot of things are

00:23:23.590 --> 00:23:25.030
on the back burner because of the cold

00:23:25.030 --> 00:23:29.460
weather then just take a second now to

00:23:29.550 --> 00:23:32.410
maybe set an intention for the rest of

00:23:32.410 --> 00:23:35.860
the cold weather days are there things

00:23:35.860 --> 00:23:40.320
that you can focus on here at home maybe

00:23:40.320 --> 00:23:44.590
set intention to do more yoga more

00:23:44.590 --> 00:23:50.070
pranayama while you have the time inside

00:23:51.780 --> 00:23:53.980
alright one more breath here I'm

00:23:53.980 --> 00:23:56.700
massaging my neck with my thumbs

00:23:56.700 --> 00:24:02.050
stimulating feels good and then we'll

00:24:02.050 --> 00:24:04.840
gently release bring the palms down at

00:24:04.840 --> 00:24:07.240
your sides and slide the knees up soles

00:24:07.240 --> 00:24:09.820
of the feet on the earth final posture

00:24:09.820 --> 00:24:12.540
today is set to a bun Dawson bridge pose

00:24:12.540 --> 00:24:14.950
I'm gonna come on to the center of my

00:24:14.950 --> 00:24:19.630
mat okay hiking the heels up towards the

00:24:19.630 --> 00:24:22.750
sit bones toes pointing towards the

00:24:22.750 --> 00:24:24.510
front edge along with the fingertips

00:24:24.510 --> 00:24:26.800
take a second to tuck the chin into the

00:24:26.800 --> 00:24:29.190
chest take a deep breath in

00:24:29.190 --> 00:24:32.560
and on an exhale begin to press into the

00:24:32.560 --> 00:24:34.630
palms and rock the pelvis so you can see

00:24:34.630 --> 00:24:36.220
my pelvis here I'm beginning to rock

00:24:36.220 --> 00:24:40.240
pelvis up by curling the tailbone up and

00:24:40.240 --> 00:24:43.360
then slowly I begin to lift pressing

00:24:43.360 --> 00:24:49.360
into all four corners of the feet take a

00:24:49.360 --> 00:24:51.130
deep breath in as you lift the hip

00:24:51.130 --> 00:24:51.670
points

00:24:51.670 --> 00:24:53.530
sending the butt cheeks towards the

00:24:53.530 --> 00:24:55.680
backs of the knees energetically

00:24:55.680 --> 00:24:59.410
everyone just went one check out the

00:24:59.410 --> 00:25:01.660
foundations of yoga bridge pose if you

00:25:01.660 --> 00:25:03.340
want to know more about this posture

00:25:03.340 --> 00:25:06.040
take a deep breath in and exhale we

00:25:06.040 --> 00:25:08.320
massage the spine as we release it back

00:25:08.320 --> 00:25:12.850
down and once again rocking the pelvis

00:25:12.850 --> 00:25:19.540
the inhale exhale press into the feet

00:25:19.540 --> 00:25:22.020
and lift it up this time we might walk

00:25:22.020 --> 00:25:24.850
the shoulder blades in and together to

00:25:24.850 --> 00:25:28.840
interlace the fingertips once again then

00:25:28.840 --> 00:25:32.520
I press up and out of the earth

00:25:32.520 --> 00:25:34.990
breathing don't look at the video here

00:25:34.990 --> 00:25:37.390
trust your instincts keep the chin

00:25:37.390 --> 00:25:39.520
tucked into the chest lift your hip

00:25:39.520 --> 00:25:44.860
points breathe into the belly awesome

00:25:44.860 --> 00:25:48.880
one more breath and on an exhale let the

00:25:48.880 --> 00:25:52.840
fingertips release and we slowly lower

00:25:52.840 --> 00:25:55.320
down

00:25:56.550 --> 00:26:01.180
nice hugging the knees in towards the

00:26:01.180 --> 00:26:02.740
chest just like we did at the beginning

00:26:02.740 --> 00:26:04.750
of our practice rocking a little side to

00:26:04.750 --> 00:26:09.310
side little Hedgehog pose here nose to

00:26:09.310 --> 00:26:11.350
knee I lift the crown of the head nose

00:26:11.350 --> 00:26:13.120
comes towards the knees again it's not

00:26:13.120 --> 00:26:15.310
about actually touching but just the

00:26:15.310 --> 00:26:19.080
intention finding that counter stretch

00:26:21.480 --> 00:26:24.669
and then we relaxed it back down great

00:26:24.669 --> 00:26:26.770
one thing that I loved especially when I

00:26:26.770 --> 00:26:28.210
just need a little pick-me-up it seems

00:26:28.210 --> 00:26:29.820
so simple but it's so awesome is

00:26:29.820 --> 00:26:31.900
releasing the soles of the feet to the

00:26:31.900 --> 00:26:36.150
ground with a thud so it looks like this

00:26:36.690 --> 00:26:39.820
feels awesome where I teach public

00:26:39.820 --> 00:26:42.940
classes we have a pretty hard floor and

00:26:42.940 --> 00:26:45.789
so I'll give this as an option to

00:26:45.789 --> 00:26:47.320
students and they do it a lot it feels

00:26:47.320 --> 00:26:51.400
great you can just let it go the whole

00:26:51.400 --> 00:26:53.590
body just kind of jiggles with it so do

00:26:53.590 --> 00:27:01.419
one more awesome so much going on in the

00:27:01.419 --> 00:27:03.309
soles of the feet if you are interested

00:27:03.309 --> 00:27:05.020
in reflexology then you know what I'm

00:27:05.020 --> 00:27:05.740
talking about

00:27:05.740 --> 00:27:08.309
sliding the legs down one at a time

00:27:08.309 --> 00:27:10.809
opening the arms up if you have a pillow

00:27:10.809 --> 00:27:12.279
or a blanket you might get set up here

00:27:12.279 --> 00:27:19.720
for a nice cozy shavasan just taking a

00:27:19.720 --> 00:27:22.120
couple breaths here to notice how you

00:27:22.120 --> 00:27:24.209
feel

00:27:38.070 --> 00:27:40.090
and then you can pause the video here

00:27:40.090 --> 00:27:43.889
stay here as long as you like

00:27:46.860 --> 00:27:48.940
otherwise we'll reach the arms up and

00:27:48.940 --> 00:27:52.450
overhead now nice and slow wiggle the

00:27:52.450 --> 00:27:57.010
toes and the fingers and then husband

00:27:57.010 --> 00:27:58.960
ease into the chest cross the right

00:27:58.960 --> 00:28:02.049
ankle over the left and once again we

00:28:02.049 --> 00:28:04.380
rock and roll

00:28:04.380 --> 00:28:06.340
rocking and roll a little back and forth

00:28:06.340 --> 00:28:11.620
move you little plough pose stretch in

00:28:11.620 --> 00:28:12.010
here

00:28:12.010 --> 00:28:14.230
maybe back to the hands touching the mat

00:28:14.230 --> 00:28:16.390
doesn't really matter just rocking up

00:28:16.390 --> 00:28:17.740
and once again finding your sense of

00:28:17.740 --> 00:28:19.780
humor a little lightness in the body

00:28:19.780 --> 00:28:27.130
maybe a little smile very good alright

00:28:27.130 --> 00:28:28.809
so that was a little sequence to just

00:28:28.809 --> 00:28:31.090
get the energetic body feeling good

00:28:31.090 --> 00:28:35.309
during these times of cold winter

00:28:35.309 --> 00:28:38.500
chances are if you're you are at home or

00:28:38.500 --> 00:28:39.940
maybe a workout cancelled today or

00:28:39.940 --> 00:28:41.470
school got cancelled or you're just

00:28:41.470 --> 00:28:43.240
putzing around on the internet a little

00:28:43.240 --> 00:28:45.159
more because you're not outside cuz it's

00:28:45.159 --> 00:28:47.919
freezing you have time to send us a

00:28:47.919 --> 00:28:50.650
picture of what you're doing to combat

00:28:50.650 --> 00:28:53.260
the winter blues you can post it on

00:28:53.260 --> 00:28:57.130
Twitter make sure to hashtag winter

00:28:57.130 --> 00:29:02.320
blues and also tag us a a dream yoga

00:29:02.320 --> 00:29:04.450
with adriene yoga with Adriene hashtag

00:29:04.450 --> 00:29:06.370
winter blues yeah send us a pic of what

00:29:06.370 --> 00:29:08.799
you're doing to fight the winter blues

00:29:08.799 --> 00:29:10.539
it could be yoga it could be anything

00:29:10.539 --> 00:29:14.440
really can't wait to see what you post I

00:29:14.440 --> 00:29:16.539
love you guys make sure you're taking

00:29:16.539 --> 00:29:17.919
good care of your body and this time

00:29:17.919 --> 00:29:20.650
I'll post some tips for just you know

00:29:20.650 --> 00:29:22.090
keeping the body happy and healthy out

00:29:22.090 --> 00:29:23.530
on the blog so make sure you check us

00:29:23.530 --> 00:29:24.789
out subscribe to the channel if you

00:29:24.789 --> 00:29:26.710
haven't already and I will see you next

00:29:26.710 --> 00:29:30.240
time namaste

00:29:30.270 --> 00:29:35.339
[Music]

00:29:37.540 --> 00:29:56.980
[Music]

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your dog might want to come do yoga with

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you and if he does

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oh she can do yoga over there

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alright so so we got ya