WEBVTT

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hello everyone and welcome to yoga with

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Adriene I'm Adriene and today we're

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going to continue our Yoga for weight

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loss series with a core check in so

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let's hop on the max ok so we're going

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to begin on all fours I can take a

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second here to do a couple cat-cows

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which we have a video for and I actually

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recommend just doing a couple maybe a

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lot of cat-cow so check in with the

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spine I've already done my cat cows for

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today so I'm ready to rock and roll so

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we'll do a little warm-up of cat cow in

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the spine I'm going to check in with my

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tabletop position which is wrists

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directly underneath the shoulders knees

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directly underneath the hip points and

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I'm going to press up and out of my

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foundation so spread the palms nice and

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wide press into the tops of the feet and

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even begin to spread the toes so

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whatever that means to you sometimes I

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like to imagine pressing my pinky toe

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down and even if that little baby pinky

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toe in a baby pinky toe doesn't make it

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to the ground at least I'm spreading

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awareness really through all edges of

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the feet so you can see here right away

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instead of collapsing into my bones here

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I'm pressing up and out of my base my

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foundation spreading my awareness

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through the palms pressing into the tops

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of the feet

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inhaling extend through the crown of the

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head keep your gaze straight down so a

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lot of times we associate this

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integration with this all fours posture

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let's keep it straight down today nice

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long neck integrating from the crown of

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the head to the tip of the tailbone so

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we're not letting them neck hang low and

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we're not crunching it ahead but nice

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and straight letting the back of the

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neck get a little sunshine okay inhale

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in as you exhale press into the tops of

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the feet lift the knees nothing big here

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just a little hover already my inner

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fire that Agni that fire is lit up

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burning here tops of the shoulders

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drawing away from the ears long

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beautiful neck inhale in exhale rest

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come down and you might have already

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just noticed a little shake in the body

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a little

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pronto moving there that's what I'm

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talkin about my friends waking up not

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just the abdominal wall the six-pack the

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Coors but the full core integrating full

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body experience two more times like this

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inhale in exhale shoot just let the

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knees hover and really this isn't about

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mastering a pose this is about just

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checking in because when you lift those

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knees even just half an inch for half a

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second you're going to understand what

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I'm talking about

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if we're collapsing into the bones it's

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going to be painful we have to empower

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ourselves press up and out of the base

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then we'll release the knees back down

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check in we can even send it back for an

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extended Child's Pose

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and then we come back up for the third

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time just checking in inhale in extend

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through the crown of the head exhale

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press on the tops of the feet lift up

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let it hover just check in and again if

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you feel that shake here smile breathe

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keep the skin of the face nice and soft

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and the way relax back down again we can

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send it back extended Child's Pose just

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to alleviate a little pressure off the

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hands and the wrists and just check in

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with the breath we'll take a nice sweet

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breath in transition back to all fours

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okay ready for our cat cow variations

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mm-hmm pressing up and out of my

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foundation my tabletop position i'm

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going to again check in with that that

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sensation that i had here when the knees

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were lifted pressing up and out of the

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earth

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so no collapsing I think I've said that

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a million times now okay so hopefully no

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one's collapsing but I just don't want

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your joints to have that undue pressure

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so I'm pressing into the tops of the

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feet pressing up and out of the palms

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I'm going to inhale first I'm going to

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extend my left toes out now my weights

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going to want to shift to the right side

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of the body but I'm going to try to keep

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it even

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so my midline still in line with the

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spine of my mat toes facing down here

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you can press into the heel you can

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point the toes

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a couple times but I want just the top

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of the thighbone to be parallel to the

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earth pressing up and out of the palms

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taking some of that weight out of my

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wrists I'm going to inhale in and slowly

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draw my right fingertips towards the

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front of the room so now I have a little

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Yoga for the brain here my right

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fingertips are extending

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as my left toes my left leg is extending

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long inhale pull the right shoulder into

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socket here nice and gentle lots of

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space between the ears and shoulders I

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can spread my fingers spread my toes

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just for a little awareness inhale and

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draw your navel towards your spine level

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out breathe one more nice long breath

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here hang with me and then on an exhale

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gently with ease so we don't just

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collapse we got this we got control

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we're in charge as we relax back down

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shifting the weight to the opposite side

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now here we go

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inhale we're jumping right into both

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limbs this time left fingertips and

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right toes extend pressing into the top

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of that back foot strong pressing up and

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out of my right palm I lift from there

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so I'm not just cranking my limbs up and

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then letting the body follow core

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integration here extending from the

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crown of the head leveling that right

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hip here reaching left fingertips

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forward

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and then pulling that shoulder in inhale

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lifting the heart the belly up pressing

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up and out of the foundation rather than

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collapsing into my bones we hold here

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for a couple breaths rather than giving

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you a number of breaths to hold here I

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just want you to breathe just breathe

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just believe inhale in exhale I'll float

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it down and then I'll take a rest by

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bringing the two big toes together

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widening the knees as well as the mat

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extended Child's Pose inhale look up

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smile and exhale send it back again

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rather than giving you a number count of

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breaths here

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take a rest just breathe enjoy we can

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turn the palms face up we can bring the

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palms together and up and overhead this

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is nice you can rock my belly my ribcage

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side to side hips checking in and again

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let your mind be at ease don't worry

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about doing it right or wrong but just

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take a rest

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when you feel satisfied with your rest

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hopefully you didn't fall asleep but if

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you did rest well when you get up will

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inhale come back up to all fours and now

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we're going to go into a flow bringing a

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little more into the abdominal wall

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pressing up and out of my tabletop

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position here I go

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inhale extending the left toes and the

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right fingertips out nice and long

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reaching front to back integrating full

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core though here so I'm still drawing up

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through my navel just as I did in my

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balancing posture but this time I'm

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going to inhale draw a line with my nose

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forward and exhale integrating nose all

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the way towards the navel bringing the

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right fingertips and the left knee in

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towards Center as I round the spine I'm

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pressing up and out of my foundation

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here as I draw everything in and up

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towards my Center and we'll said towards

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my core but we're talking about full

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body core here then inhale extending it

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out long nice and slow don't rush

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holding everything into the midline here

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extend and exhale nose to knee rounding

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it in with control with breath pressing

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up and out of your foundation draw the

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navel up towards the spine nose to knee

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round round round and inhale extend

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exhale floating in

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no number count today just moving with

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the breath so you find your groove

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Stella and when you feel satisfied on

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this side well inhale extend on your

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last one I recommend holding for one

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breath taking a full breath cycle here

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integrating full body experience and

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then on the exhale coming back to

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tabletop you can send it back extended

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Child's Pose here for a rest but we're

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going to go straight into the other side

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here so shifting my weight mind and body

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working together here with the breath

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here we go inhale extending left

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fingertips and right toes this time so

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I'm working in opposition here I can tec

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take a second here to integrate that

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shoulder that hip my navel pressing up

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and out of my foundation again the

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tendency is going to let go of the hand

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here in the foot use that Mother Earth

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plug-in send it up and out and when

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you're ready

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moving into the flow inhale and exhale

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lots of space inhale lots of space when

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I say lots of space I mean we're moving

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in an integrated way so my nose is kind

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of following my fingertips here but

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nothing's crunching doing everything

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with a an awareness

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no number count today on my last one

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whenever I feel satisfied I'll hold for

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one breath cycle here inhale in and on

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an exhale back to all fours kiss those

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two big toes together my Valentines Day

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but we can kiss any day any days love

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day right spread the knees wide and then

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send it back

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crest extended Child's Pose for non

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bowing to the beloved playing a little

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piano here hmm and breathe all right so

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that was a great check in with the core

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we can repeat the sequence another time

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on each side or two more times on each

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side as many times as you want we can

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also use this as a warm-up for a longer

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sequence such as our Yoga for weight

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loss reuniting with your core video

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which is a little bit longer so you can

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do it on its own repeat or use it as a

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warm-up for a longer practice if you

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have any questions or comments please

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leave them in the box below also be sure

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to visit the website and sign up for the

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yoga with Adriene newsletter because we

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have lots of exciting things coming up

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and I would love for you to be a part of

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it so happy love day everyone how does

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that look

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hope you have a good one and hope you

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enjoyed the practice see you next time

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you