WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this
is Benji and we get it.

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Sometimes you want to move,
you want to get on the mat

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and you just
lack the motivation.

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So this practice embraces that.

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We're gonna start slow 
and work our way up to

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getting some energy in the body.

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Like always, I have your back.

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This guy does too.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alright, come on
down to the ground.

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We're gonna to
start nice and low.

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We're gonna join
Benji on the level.

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You're gonna come on to
your left side actually.

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So we're gonna start 
in a little fetal position,

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why not just kind of embrace

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where we're at 
here to tune in today.

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So you're gonna
use your left arm,

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you're gonna bend
at the elbow to

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create a little
pillow for yourself.

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Right hand can
drape over the hip

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or you can rest it 
gently on the earth here.

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And close your eyes.

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Take a little moment 
here to get settled.

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And then we'll start to bring 
our awareness to our breath.

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And just feel the rise
and fall of your breath.

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It helps me to kind of close 
the eyes at the beginning of

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practice here just to

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focus my attention and

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my energy now on
this present moment.

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And then the beautiful
thing about yoga practice and

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in particular home practice
is you really can get in the

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habit of just allowing
one present moment

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to lead to the next.

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And then that kind of
builds the motivation

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and helps shift our energy.

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Nine times out of
ten for the better.

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So (chuckles) just close
your eyes if you feel comfortable.

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Start to breathe a
little more deeply.

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Thank you for
sharing this time with me.

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And if your arm is on your hip,

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we're gonna bring the 
right hand now to the earth.

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And we're gonna start with

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a little easy
movement in the hips.

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So we're gonna just slow
and steady lift the right knee.

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Draw a big circle out,
around, down and in.

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And you can, of course,
open your eyes for this

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or keep a soft gaze or

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if you're feeling really sleepy,
keep the eyes closed here.

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We're just drawing a slow circle

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with the right knee.

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And if you're, it's really
no problem whatever direction

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you're doing this,
find what feels good.

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So you can go kind of out
and around or you can keep the

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shin kind of parallel 
with the other shin.

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Just play a little bit here.

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And then reverse your circle.

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Take it opposite direction.

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You might start
to feel that glute,

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that right glute turn on.

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Beautiful. Then we're 
gonna close the legs.

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We're gonna bring
the heels together.

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You're gonna lift the heels.

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Inhale to open the knees.

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Little clamshell here and close.

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Inhale, open.

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And close.

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Inhale, open.

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And close.

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Open and close.

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And one last time, open.

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And close.

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And then we're gonna
slowly extend the legs out long,

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point the toes, you're
gonna roll onto your belly

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and you're just gonna
take it to the other side.

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So you're gonna come
onto your right elbow.

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I'm gonna flip just because
I wanna face you guys

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but you can just come
onto your right elbow.

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We're gonna do the same
thing on the other side.

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So starting with
some hip circles,

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lifting the left knee.

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Breathing deeply.

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Think about moving 
from your hip socket

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rather than moving your knee 
or your ankle or your foot.

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And then take it in
the opposite direction.

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And then release it back down.

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Bring the heels together.
Lift them up high.

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If this is really challenging
for whatever reason today,

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you can keep the heels down.
Otherwise, lift them up high.

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And we're gonna open and close.

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Open and close.

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Nice and slow.
Open, close.

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Open and close.

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And open.

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And close.
And last time, open.

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And close.

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Then we're gonna stretch
the legs, point the toes,

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come all the way
onto the belly.

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I got a great view here.

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And we're gonna
come onto the belly,

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bring the hands
underneath the shoulders.

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Good, squeeze the elbows
in just tight to the body.

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Press into your pubic bone.

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Press into the tops of the feet.

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And then nice and slow,
little Baby Cobra here.

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As you inhale, rise up.
Keep it small.

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And exhale, float it down.

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Inhale, small Baby Cobra.

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And exhale, float it down.

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And last time, 
inhale, rise up.

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Spinal extension.

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You're gonna send one arm back 
then the other, Airplane Arms.

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Again, this isn't super high.

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We're not
warmed up in the spine.

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We're just pressing into
our foundation firmly for

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stability and lifting
up to a nice, low hover.

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Draw the 
shoulder blades together,

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tuck the chin into
the chest, breathe in.

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And breathe out.

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Bring the hands back
underneath the shoulders.

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And slowly
press up to all fours.

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And all the way back

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to Extended Child's Pose.

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Inhale lots of love in.

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And exhale, lots of love out.

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Why not?
Drink it up.

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(chuckles) You can
always use more love.

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Inhale, lots of love in.

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And exhale, lots of love out.

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On your next inhale,
rise up to all fours,

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find Tabletop Position.

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Then we're gonna drop the belly.

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Inhale, open the chest,
look forward.

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And exhale, round the spine,
chin to chest, navel draws up.

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Moving with your breath.

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Two more cycles with
the sound of your breath.

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Then on your 
next inhale, bring it back

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to Tabletop Position 
and we're just gonna move

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the ribcage down,
around, up and back.

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So we're moving the spine,

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the ribcage, in circular motion

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down, around, up and back.

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You can come onto the
fists for this if you like.

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You can curl the toes 
for this if you like.

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And then take a
second to reverse it.

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Don't flip it, but reverse it.

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Nice, and then
walk the hands out.

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Come back to center,
walk the hands out,

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walk the knees back,
Puppy Posture.

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So you're really gonna fold,
you're gonna crease,

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excuse me, at the hip creases,
send the sits bones,

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your booty, up towards the sky.

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Big shoulder stretch here

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as your forehead melts 
towards the ground.

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Try to keep a little bit of
engagement in your core here.

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Big stretch, so big breath here.

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Yeah, nice.

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Slowly come all the way back up.

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Back to Tabletop Position.

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Inhale, reach the right
fingertips up towards the sky.

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Exhale, thread the needle.

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Some love for the
neck and shoulders.

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You're gonna bring 
the right fingertips

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underneath the bridge 
of the left arm.

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The low body is still
in that Puppy Posture

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and we're resting
on the right ear.

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Bend your left elbow,
press into your left palm.

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Breathe, feel that beautiful

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spiral in the mid back.

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Thoracic spine.

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Slowly unravel.

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Come back to center.
Take it to the other side.

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Inhale, left fingertips 
reach up high.

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Open up through 
the chest, the pectorals.

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And on the exhale,
we come into the twist.

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Nice, then slowly come back.
Just for a moment here,

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we're gonna curl the toes 
under, if they aren't already,

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and send the hips back,

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stretching through 
the fascia of the foot.

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And then slow and steady,
we're gonna lift back to center.

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Keep the toes curled under.

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And instead of hurling yourself 
up to Downward Facing Dog,

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think about it as a slow peel.

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Yes, you heard that right.

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A slow peel,
whatever that means to you.

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So ground through the palms

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and slowly peel up
through the tailbone.

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And just feel your amazing
body in whatever variation

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you may be doing of this posture.

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Maybe it's like mine,
maybe it's a little different.

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Just feel your
amazing body stretching,

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hugging muscle to bone as you 
engage the core, the low ribs.

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Spiral the shoulders.

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Press firmly into the knuckles.

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Letting the blood flow 
to the head here.

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Remembering to breathe deep.

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And then slow and steady,
bend the knees,

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inhale, look forward.

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We're just gonna
take a slow walk.

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Nice, slow stroll to the top,

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crossing one foot
in front of the other.

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Stretching through the
fascia of the foot, the ankle,

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the backs of the legs,
those hamstrings, of course,

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and then we'll meet in a

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Forward Fold at 
the top of the mat.

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Feet hip width apart or
even a little wider today.

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And take a couple
breaths here on your own

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to find what feels good, improvise.

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You can rock a
little on your feet.

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Kind of exploring
the weight distribution.

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You could do, you know,
some horsey lips.

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(blows horsey lips)

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Clasp opposite elbows,
just nod the head, yes, no.

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Just take a couple
beats here to improvise.

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Check in with the body.

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Bend your knees.

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And then release your arms
if they're in a bind or a hold,

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and slowly, altogether,

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we'll bend the
knees quite generously,

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engage the muscles of
the core to support the

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low back and 
roll up nice and slow.

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Stack the head over the heart,
the heart over the pelvis as

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you stand up nice and tall here.

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And just some soft,
easy circles with the nose.

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One way.

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And then take 
it the other way.

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Relax your shoulders down,

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ground through all four
corners of the feet.

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Bring the head
back over the heart,

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again, heart over the pelvis.

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Inhale, reach the fingertips up
all the way towards the sky.

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Exhale, you're gonna grab the
left wrist with the right hand

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and think up and
over as you take your

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side body stretch to the right.

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Now ground through all 
four corners of the right foot

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as you lift your left heel

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and we're gonna slide
the left toes around

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and behind the right heel.

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Bend both knees in a
curtsy to deepen your stretch.

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Peek at me if you need to.

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Inhale in.

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And exhale to release.

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We come back to center,
reach both arms up.

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Here we go, 
taking it to the other side.

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Grab the right wrist
with the left hand,

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think up and over first.

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Tug those low ribs in.

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Then lift the right heel,

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slide it as if you're
moving through sand

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behind the left heel.

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And when you're ready,
bend both knees,

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a little curtsy here,

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feeling that deep stretch in
low back, the right waistline,

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the right shoulder.
Breathe in.

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And breathe out to release.

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Alright, hands come down

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only to come
right back up again,

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inhale, reach for the sky.

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Exhale, wiggle the fingertips,
Forward Fold.

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Good. Plant the palms,
step one foot back then the other.

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Plank Pose, just for a beat,
let's fire it up.

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And then lower all
the way to the belly.

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Inhale, Cobra. Maybe this
one's a little bit higher,

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larger, more expansive.

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And then exhale, soften and
release, curl the toes under,

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press up to Plank.

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And then Downward Facing Dog.

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Slow and steady, step the
right foot up into a lunge

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and lower the back knee down.

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Crescent Lunge, inhale,
sweep the arms up and overhead,

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uncurl your left toes,

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press into the top of that 
back foot as you lift your heart

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and maybe take your
gaze up towards the sky.

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So this is an uplifting posture.

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Find that connection from the
pelvic floor, engage, lift up.

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Supporting all the
way through the midline.

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And then slowly release, 
bring it back down.

00:15:03.420 --> 00:15:05.194
Take a little 
counter-stretch here.

00:15:05.194 --> 00:15:07.010
Sending the 
right hip crease back.

00:15:07.010 --> 00:15:08.549
Flex your right toes.

00:15:09.960 --> 00:15:13.620
Nice, then roll through
your right foot, plant the palms,

00:15:13.620 --> 00:15:15.360
step it back to
Downward Facing Dog.

00:15:15.360 --> 00:15:16.923
Take a deep breath in.

00:15:17.820 --> 00:15:19.283
And a long breath out.

00:15:20.160 --> 00:15:24.310
Then step the left foot all the 
way up, lower the right knee,

00:15:24.310 --> 00:15:26.820
press into the top of
your right foot as you lift up,

00:15:26.820 --> 00:15:30.180
Crescent Lunge. Lifting your 
heart up towards the sky.

00:15:30.180 --> 00:15:32.850
Supporting this
posture by lifting up

00:15:32.850 --> 00:15:35.280
from the pelvic floor.

00:15:35.280 --> 00:15:38.470
Engaging the core,
relaxing the shoulders.

00:15:40.020 --> 00:15:43.380
Nice, inhale in,
use your exhale to soften

00:15:43.380 --> 00:15:45.290
and bring it all
the way back down.

00:15:45.290 --> 00:15:46.900
Little runner's stretch here,

00:15:46.900 --> 00:15:48.900
flex your left toes
towards your forehead,

00:15:48.900 --> 00:15:51.144
pull the left hip crease back.

00:15:54.720 --> 00:15:58.260
And then roll it on forward,
lift the back knee.

00:15:58.260 --> 00:16:01.920
And then we're gonna use a
little momentum, wink, wink,

00:16:01.920 --> 00:16:04.920
to step the back
foot up to meet the front.

00:16:04.920 --> 00:16:06.030
Nice.

00:16:06.030 --> 00:16:09.470
Bend the knees generously,
send the fingertips forward and

00:16:09.470 --> 00:16:11.860
then all the way up
as you stand up nice

00:16:11.860 --> 00:16:14.640
and tall rising all the way up.

00:16:14.640 --> 00:16:16.420
Maybe a little back bend here.

00:16:16.420 --> 00:16:19.910
And then exhale,
fingertips can come down,

00:16:19.910 --> 00:16:23.350
arms resting gently at your side.

00:16:23.350 --> 00:16:25.860
Take a deep breath in.

00:16:25.860 --> 00:16:27.420
And a long breath out.

00:16:28.260 --> 00:16:30.560
Inhale, hands come 
to the waistline.

00:16:30.560 --> 00:16:34.382
Exhale, use this connection
in your core to lift the heels

00:16:34.382 --> 00:16:36.180
and then you're
just gonna drop 'em.

00:16:36.180 --> 00:16:38.330
Lift, core connection.

00:16:38.330 --> 00:16:39.248
And then drop.

00:16:39.960 --> 00:16:42.589
Lift and drop.

00:16:43.320 --> 00:16:45.930
Lift and drop.

00:16:45.930 --> 00:16:47.640
And if you're feeling
a little unsteady here,

00:16:47.640 --> 00:16:50.272
find that Drishti,
find that focal point,

00:16:50.272 --> 00:16:55.400
set your gaze upon something
to help you steady yourself.

00:16:56.820 --> 00:16:57.960
Bring the breath.

00:16:57.960 --> 00:17:00.782
Remember the 
breath always comes first.

00:17:06.960 --> 00:17:12.060
Nice and the next one
will be your last one ever.

00:17:12.060 --> 00:17:13.380
Just kidding, just for now.

00:17:13.380 --> 00:17:15.520
We're gonna step the 
right foot all the way back,

00:17:15.520 --> 00:17:16.570
just from here.

00:17:16.570 --> 00:17:19.315
Good, pivot on the back foot,
front knee's bent,

00:17:19.315 --> 00:17:21.515
spiral your left fingertips forward,

00:17:21.515 --> 00:17:25.680
then up and back to 
open up into a big Warrior II.

00:17:25.680 --> 00:17:27.950
Yay, inhale in here.

00:17:27.950 --> 00:17:29.700
Exhale to straighten
that front leg,

00:17:29.700 --> 00:17:32.475
you're gonna turn
the right toes in.

00:17:32.475 --> 00:17:34.980
And then nice and easy with
the arms out or if you need

00:17:34.980 --> 00:17:36.600
a little more support,
bring hands to waistline,

00:17:36.600 --> 00:17:40.800
we're gonna come into a
Wide-Legged Forward Fold.

00:17:40.800 --> 00:17:44.103
Nice and slow, 
maybe the fingertips come down.

00:17:44.103 --> 00:17:47.700
Maybe the head
comes down nice and slow.

00:17:47.700 --> 00:17:49.755
Soft bend in the knees.

00:17:51.060 --> 00:17:53.958
And then we slowly rise back up.

00:17:55.528 --> 00:17:57.876
We turn the left toes out

00:17:58.974 --> 00:18:00.720
and we send the right fingertips

00:18:00.720 --> 00:18:02.650
forward as we 
bend the left knee

00:18:02.650 --> 00:18:05.079
and come into Warrior II 
on the other side.

00:18:06.180 --> 00:18:09.720
Strong Warrior II.
Engage the right inner thigh,

00:18:09.720 --> 00:18:12.000
deep breath in.

00:18:12.000 --> 00:18:13.860
Long breath out.

00:18:13.860 --> 00:18:17.420
Then straighten the left leg,
turn the left toes back in

00:18:17.420 --> 00:18:20.520
and one more time,
Wide-Legged Forward Fold.

00:18:20.520 --> 00:18:22.376
Such a therapeutic posture.

00:18:22.376 --> 00:18:25.680
Make it your own.
Move nice and slow here.

00:18:25.680 --> 00:18:29.045
So maybe the 
fingertips come to a block.

00:18:29.045 --> 00:18:30.376
Maybe it's in your practice to

00:18:30.376 --> 00:18:33.470
walk the hands in 
line with the arches

00:18:33.470 --> 00:18:36.627
and maybe even bring the
crown of the head down.

00:18:37.980 --> 00:18:41.071
You never know.
You never know.

00:18:42.445 --> 00:18:45.202
Lots of options here to 
come out of the posture.

00:18:45.202 --> 00:18:46.780
Start with the feet, engage,

00:18:46.780 --> 00:18:49.090
draw energy up 
through the arches,

00:18:49.090 --> 00:18:51.540
through the 
inner thighs, pelvic floor,

00:18:51.540 --> 00:18:56.070
core engagement until
we rise up together.

00:18:56.070 --> 00:18:57.960
This is one of
my favorite moves,

00:18:57.960 --> 00:19:00.030
it's silly but
we're just gonna do a

00:19:00.030 --> 00:19:04.990
little toe-heel, toe-heel,
toe-heel (chuckles)

00:19:04.990 --> 00:19:09.060
all the way into standing.

00:19:09.060 --> 00:19:10.491
And then shake it out.

00:19:12.180 --> 00:19:15.510
Good old classic
shakeout to get you motivated.

00:19:15.510 --> 00:19:16.620
Come to the top of your mat.

00:19:16.620 --> 00:19:18.180
Inhale, reach the arms
towards the sky.

00:19:18.180 --> 00:19:20.760
This is our last round.
Exhale, Forward Fold.

00:19:20.760 --> 00:19:23.460
This time inhale,
halfway lift with Airplane Arms.

00:19:23.460 --> 00:19:25.406
Find that spinal extension.

00:19:25.406 --> 00:19:27.180
Exhale, soften and fold.

00:19:27.180 --> 00:19:28.886
Bend the knees, 
plant the palms,

00:19:28.886 --> 00:19:31.920
step one foot back 
then the other, Plank Pose.

00:19:31.920 --> 00:19:33.250
You got this.

00:19:33.250 --> 00:19:35.400
Lower to the belly.

00:19:35.400 --> 00:19:37.860
Inhale for Cobra.

00:19:37.860 --> 00:19:39.860
Hi Benji.
Ooh, good stretch.

00:19:39.860 --> 00:19:42.660
Exhale to soften and release.

00:19:42.660 --> 00:19:44.760
And press up to all fours.

00:19:44.760 --> 00:19:48.180
Good, walk the knees
underneath your hips,

00:19:48.180 --> 00:19:51.298
swing the legs
to one side, any side

00:19:51.298 --> 00:19:55.705
and come through to a seat, 
nice cross-legged seat.

00:19:56.760 --> 00:19:59.220
Take a little twist here,
right hand to left knee,

00:19:59.220 --> 00:20:01.440
left fingertips behind.

00:20:01.440 --> 00:20:04.020
Lift up tall through the spine.

00:20:04.020 --> 00:20:06.840
Lengthen through
the crown of the head.

00:20:06.840 --> 00:20:08.368
Just take a couple breaths here,

00:20:08.368 --> 00:20:12.920
see if you can soften your gaze,
relax the skin of the face

00:20:12.920 --> 00:20:16.247
and let your breath
really move you here.

00:20:18.240 --> 00:20:20.790
Twist's always
a great option for when

00:20:20.790 --> 00:20:24.399
you're not really
feeling the motivation.

00:20:26.940 --> 00:20:29.940
Come back through center,
take it to the other side.

00:20:29.940 --> 00:20:32.640
I love the image of
kind of wringing out a rag.

00:20:32.640 --> 00:20:37.037
You're kind of getting
that excess old water out.

00:20:38.880 --> 00:20:41.866
Anything stagnant and

00:20:43.062 --> 00:20:45.800
refreshing the system.

00:20:47.160 --> 00:20:48.900
But you have to
bring the breath

00:20:48.900 --> 00:20:50.460
if you want the full benefits.

00:20:50.460 --> 00:20:53.322
Just gonna real talk 
with you about that.

00:21:01.473 --> 00:21:03.720
Alright, last bit,
bring the hands behind you,

00:21:03.720 --> 00:21:05.040
bring the feet to the earth.

00:21:05.040 --> 00:21:08.312
We're just gonna 
kick, kick, kick the feet here

00:21:08.312 --> 00:21:10.830
for 10 seconds,
getting some stimulation

00:21:10.830 --> 00:21:12.420
on the soles of the feet.

00:21:12.420 --> 00:21:15.420
So here we go in three, two,
don't think, just do it, one.

00:21:15.420 --> 00:21:17.779
(feet patting the floor)

00:21:24.180 --> 00:21:26.820
And scene.

00:21:26.820 --> 00:21:28.800
You can come to lie
flat on your back here

00:21:28.800 --> 00:21:29.700
if that feels good.

00:21:29.700 --> 00:21:31.920
Otherwise, I'm gonna
suggest crossing the ankles

00:21:31.920 --> 00:21:35.000
just to keep upright so 
that we can keep moving

00:21:35.000 --> 00:21:39.120
and grooving on 
into the rest of the day,

00:21:39.120 --> 00:21:41.400
wherever you're
practicing from.

00:21:41.400 --> 00:21:44.610
Sit up nice and tall, draw the
hands together at the heart.

00:21:44.610 --> 00:21:46.140
Maybe this practice takes you

00:21:46.140 --> 00:21:47.940
into another
practice of some kind.

00:21:47.940 --> 00:21:51.390
It could be yoga practice
or it could be something else.

00:21:52.260 --> 00:21:55.522
But way to show up.

00:21:57.900 --> 00:22:00.660
If you need anything 
else here on the mat,

00:22:00.660 --> 00:22:04.080
you know where to find me.
Core practices, vinyasa.

00:22:05.975 --> 00:22:09.850
You can start another
video after this or

00:22:09.850 --> 00:22:12.780
just make an effort
to show up tomorrow.

00:22:12.780 --> 00:22:14.350
Hardest part is showing up.
I love you guys.

00:22:14.350 --> 00:22:17.220
Thank you so
much for being here.

00:22:17.220 --> 00:22:18.471
Namaste.

00:22:19.549 --> 00:22:22.905
(upbeat music)