WEBVTT

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hey everyone welcome to yoga with

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Adriene I'm Adriene and today we have a

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quick sequence for when you're feeling

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sore so this isn't a big yoga practice

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that you know targets every major muscle

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group this is just a little ditty that I

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think would be great if you're like 24

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or 48 hours after your run or workout or

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maybe you went to a hot yoga class or

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maybe you went to a Zumba class or maybe

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you did something that you're really

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proud of and your body is definitely

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feeling it and you're not necessarily

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ready to repeat whatever it is you did

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but you want to kind of stretch and

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release and do a little

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somethin'-somethin okay this is a

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request so hop on the mat you actually

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you don't need a mat today but hop on

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your feet and we're not even going to

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get on hands and knees today so this is

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just a standing practice so let's hop to

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it

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okey doke my friends today we're going

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to stand anywhere on your value even

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need a man for today's practice how

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about that but wherever you are we're

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just gonna bring the feet together and

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we're going to stand up nice and tall

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and take a big old breath in and squeeze

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the shoulders up to the ears and she's

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relaxing and then on an exhale draw the

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fingertips down now the shoulder blades

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to really anchor down towards the earth

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and we create space here in the neck and

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shoulders let's do that two more times

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inhale really scooping the shoulder sari

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forward up and back and then using the

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exhale to tag a little weight in the

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fingertips and create space one more

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time big circles here awesome draw your

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chin to your chest here reach the

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fingertips let them interlace behind the

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tail so no need to lock the legs out

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here we can keep kind of a soft just

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kind of buoyancy here we're going to

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draw the knuckles down and then maybe

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away but no need to push it here so I'm

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really sore today in my arms my forearms

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and the biceps so already I'm getting a

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nice stretch here opening up through the

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pectorals maybe you're sore from

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push-ups or being at the gym and we open

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up through the chest last breath here I

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invite you to tuck the pelvis just a

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little bit allow the tailbone to tail

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bone to grow heavy and then we'll lift

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the chin up just slightly stretching

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through the neck big breath in use your

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exhale to break free shake it up awesome

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now we're going to bring the feet hip

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width apart toes pointing forward and

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we're going to inhale it's kind of like

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a Tai Chi move here but not as slow I'm

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going to really press through the base

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of the wrist here and reach the

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fingertips up kind of coming to the

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zombie arm

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stretch stretch stretch forward then

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repeat the loop of the shoulders as you

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loop forward up and back two more times

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so I'm really stretching through the

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forearms stretching through the wrists

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great for carpal tunnel or one more time

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awesome and then pressing forward stop

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in under take your right hand to your

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left fingers and we begin to pull back

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gently shoulders relaxed down and then

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we switch

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awesome big breath in big breath out

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and shake it off awesome

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sweep the fingertips all the way up full

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body stretch again tuck the pelvis

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tailbone grows heavy we inhale reach

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reach reach reach long puppy belly here

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and then side body stretch taking the

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right hand to the left wrist and think

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up with the heart up and over nice side

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body stretch oh yeah good for me here

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right shoulder girdle right shoulder

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comes up towards the sky so might be

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here so think about lifting your heart

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one more big breath in here and big

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breath out awesome back to Center go

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ahead and relax the arms down and a

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couple of neck circles here I like to

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imagine drawing circles with the nose

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one way and in the other awesome sweep

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the arms all the way up big stretch to

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your volcano pose draw the shoulders

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down tuck the pelvis and then we'll take

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this side body stretch to the other side

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careful not to come in you know already

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collapse think up lift your heart up and

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over as we grab the right wrist now and

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stretch

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find your breath

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big ol breath in big breath out

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and we'll come back to Center and shake

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it off awesome

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inhale sweep the arms all the way up and

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this time exhale we're gonna bend the

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knees generously and come into a forward

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fold so I'm going to turn to my side

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here and the feet are still hip-width

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apart so I'm stretching into the

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hamstrings

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I'll beginning to stretch into the hips

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beginning to stretch the lower back body

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by allowing the knee joints to bend

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generously grab the elbows you know what

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to do you rock a little side to side

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find what feels good you can take your

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eyes off the video here and you can

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breathe more deeply extend your inhale

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here make it longer and see if you can

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lengthen your exhale as well make sure

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you're not holding in the neck take a

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little yes a little no then we'll

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release the arms and inhale lift to a

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flat back position your version careful

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not to lock the knees here big breath in

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and on your exhale back to that forward

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fold uttanasana

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a couple breaths here just hang out

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chill press into all four corners of the

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feet hmmm this is a great stress Buster

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to here in Newton asana and then we'll

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slowly start a nice roll up coming all

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the way back to your Mountain Pose and

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when you arrive taking a big old breath

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in and a big breath out

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awesome bring the feet together here fix

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your crazy curly hair and we're going to

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shift our weight onto the left foot

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hands come to the waistline and we find

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that lift in the heart just for a little

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balance and stability and slowly I'll

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peel my right foot up take your right

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hand grab your right ankle and then

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squeeze your right knee in towards the

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midline squeeze everything into the

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midline this energy that we've been

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talking about lately on the channel of

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hugging in towards the midline now if

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you're new to the practice or you're

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working on balance and stability you can

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bring your hand to a wall here you can

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bring your hand to a chair I'm taking a

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second here to rotate my right and go

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one way and then the other then I mind

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just stay here

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stretching through that quad maybe I

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take my left hand around for a deeper

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stretch kind of coming in to the shape

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here again remembering this tucking of

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the pelvis and this heavy tailbone that

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we did before cool stay there

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stretching the quad working on balance

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lifting your heart or begin to slide

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your right hand around to the arch of

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your right foot now lifting stretching

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opening up through the armpit chest to

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your lift and lift lift and lift all

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that squeeze the right knee in inhale in

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and exhale begin to kick the right foot

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up towards the sky so I'll go ahead and

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turn this way let's bring the left thumb

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to the sturm just to remind the heart

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space the heart center the sternum to

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lift I'm going to kick up through the

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right leg coming into kind of a standing

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bow pose here if you will I brighten

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through my right foot kick kick kick

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stretching through the front body

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kicking through the sole the right foot

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left hand can come out here and

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permission to go ahead and open up

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towards the right side so often in

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dancer you know we have all these other

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poses like this where we keep the hips

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squared permission to kind of open it up

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towards the right side of your mat or

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the right side of the room as you come

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into this kind of challenging posture if

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you're new to the practice so just play

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here if you fall out come back to it use

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your breath to inhale expand and find

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lift lengthen through the spine and use

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your exhale to ground down to open up

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through the shoulders to ground the

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shoulder blades together reach reach

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reach inhale a couple more breaths here

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wherever you are big breaths and then

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we'll use an exhale to best you can reel

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it all in with control so resist the

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urge to just kind of fall out and if you

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do no worries but squeezing that right

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knee in towards the heart we'll

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interlace the fingertips and catch your

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breath

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cool taking the right knee now out

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towards the right side of the room the

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right side of your mat bring your left

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hand to the waistline for stability and

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we breathe here right hip crease pulls

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back and down tailbone still heavy tuck

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your pelvis lift your heart now you can

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stay here working on different

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variations you might even grab the outer

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edge of your right foot breathing as we

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kind of compress and massage the hip

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crease if you are experienced what's

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that if you are adventurous and you want

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to bring your middle finger index finger

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and thumb to the big toe for a little

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you know hamstring action here as we

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open up you can try that so we're just

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having a little playtime here if none of

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these things are appealing to you then

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find what it feels good so one of the

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good things about practicing at home is

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you can play you know mindfully and so

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that's what we're doing here just kind

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of opening the hip up you might just

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stay here working on balance you might

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grab the outer edge of your right foot

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again here or you might grab that big

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toe and open up just having a little fun

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stretching it up great wherever you are

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begin to reel it back to center with

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control with a little bit of grace best

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you can inhale lift the heart and exhale

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slowly lower the right foot down same

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thing on the other side okay here we go

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shifting weight to the right foot keep

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everything lifted though careful not to

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collapse here this is kind of more

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foundations of yoga talk but if you're

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already collapsed in this hip it's going

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to be really hard to grow

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our balancing postures with integrity

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and support and this kind of like joy of

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flying you're never going to fly

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interposes if you're kind of collapsing

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into your joints so we got to hug those

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muscles to the bone and we can practice

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that here great we're going to catch the

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left ankle with the left hand and then

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squeeze that left knee into the midline

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if you're sore like if you did a run or

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something this is this is golden right

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this is good so really press up out of

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your standing leg lift your heart

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breathe into the thick muscles of the

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quad and stretch her out if you want you

00:12:30.579 --> 00:12:32.739
can reach your right fingertips to catch

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the left foot as well we can play with

00:12:34.299 --> 00:12:36.369
opening up through the chest the pecs so

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you know this video is going out too how

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many people the idea is that we all come

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together and inspire each other to

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stretch our muscles release some of that

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lactic acid and whatever's going on in

00:12:48.040 --> 00:12:49.629
your body but we have to realize and

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understand that everyone's coming off a

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different workout or coming off a

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different day dealing with different

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injuries or things in healing so I guess

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I'm trying to say make it your own

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just use this video as an opportunity to

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stretch to release your body will be so

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happy that you did okay this time let's

00:13:11.559 --> 00:13:13.809
talk about this drawing the navel in

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towards the spine a little bit and up so

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you can find the length before you head

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into this standing posture maybe you

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just stay here no problem or maybe you

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bring that left hand around to the arch

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of the left foot hmm so I'm kind of

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losing my voice today squeeze left knee

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in and we begin to kick up and out move

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nice and slow you can hold on to a focal

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point or just a we talked about that and

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the foundations of yoga maybe holding on

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to one place to just kind of put your

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gaze on help you focus maybe the right

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hand comes to the sternum maybe it goes

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out and we play here on your own kicking

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the left foot up opening up through the

00:13:56.169 --> 00:13:59.199
left armpit chest lengthening through

00:13:59.199 --> 00:14:01.269
the crown of the head notice a soft

00:14:01.269 --> 00:14:03.069
little bend in the standing leg here

00:14:03.069 --> 00:14:06.279
play with that find your breath breathe

00:14:06.279 --> 00:14:07.300
breathe breathe

00:14:07.300 --> 00:14:12.220
you notice if you're clenching kind of

00:14:12.220 --> 00:14:14.110
in the sensory organs your jaw your neck

00:14:14.110 --> 00:14:16.990
your eyebrows if you can soften and

00:14:16.990 --> 00:14:18.850
release and again if you fall out no

00:14:18.850 --> 00:14:21.010
worries shake it off as we did before

00:14:21.010 --> 00:14:24.660
and then come back maybe to try again

00:14:29.370 --> 00:14:32.589
use your breath to stretch in lengthen

00:14:32.589 --> 00:14:36.250
and then whenever you're ready whenever

00:14:36.250 --> 00:14:38.019
you're satisfied as best you can with

00:14:38.019 --> 00:14:39.820
strength control with grace we'll

00:14:39.820 --> 00:14:41.920
squeeze that left knee up in towards the

00:14:41.920 --> 00:14:42.279
heart

00:14:42.279 --> 00:14:46.930
ah you might even lower the leg there

00:14:46.930 --> 00:14:49.570
for a little break depending on how sore

00:14:49.570 --> 00:14:51.519
you are and then we'll just kind of open

00:14:51.519 --> 00:14:53.850
it up through the hip here so opening up

00:14:53.850 --> 00:14:59.230
right hand comes to the waistline get a

00:14:59.230 --> 00:15:00.579
little two-for-one definitely working on

00:15:00.579 --> 00:15:03.010
a little balance today rotate the left

00:15:03.010 --> 00:15:04.990
ankle if it feels good I can't believe

00:15:04.990 --> 00:15:06.730
this dog is a six month old puppies

00:15:06.730 --> 00:15:09.640
being so good so we normally lock him

00:15:09.640 --> 00:15:13.810
away where we normally say shade him and

00:15:13.810 --> 00:15:15.490
he's being so good today so we decided

00:15:15.490 --> 00:15:18.700
to let him stay maybe you grab the outer

00:15:18.700 --> 00:15:22.480
edge of your left foot here keep that

00:15:22.480 --> 00:15:24.130
heart lifted my friends don't collapse

00:15:24.130 --> 00:15:25.990
stay pressing up and out of your

00:15:25.990 --> 00:15:30.640
standing leg and then maybe you grab the

00:15:30.640 --> 00:15:31.930
big toe and you begin to stretch it out

00:15:31.930 --> 00:15:35.649
and maybe not so work at your level and

00:15:35.649 --> 00:15:38.020
just kind of smile have fun want to make

00:15:38.020 --> 00:15:39.339
sure that we're not just stretching but

00:15:39.339 --> 00:15:42.730
you know our yoga's a playful dance that

00:15:42.730 --> 00:15:44.440
we enjoy that's why we're adding this

00:15:44.440 --> 00:15:45.850
today even though that seems kind of

00:15:45.850 --> 00:15:50.199
ridiculous right Wow right Yoga is more

00:15:50.199 --> 00:15:53.620
than just a stretching who is it there's

00:15:53.620 --> 00:15:55.029
a certain amount of you that you get to

00:15:55.029 --> 00:15:56.199
bring to it and a certain amount of joy

00:15:56.199 --> 00:15:59.339
that really makes it yoga for me anyway

00:15:59.339 --> 00:16:01.079
so wherever you are

00:16:01.079 --> 00:16:06.339
smile take a big breath in and then

00:16:06.339 --> 00:16:08.680
we'll come back to this squeezing of the

00:16:08.680 --> 00:16:09.940
left knee in towards the heart for one

00:16:09.940 --> 00:16:10.930
more breath as you loop the shoulders

00:16:10.930 --> 00:16:13.839
lift your heart up big breath and then

00:16:13.839 --> 00:16:16.709
use the exhale to really

00:16:16.709 --> 00:16:20.350
awesome inhale sweep the arms all the

00:16:20.350 --> 00:16:23.709
way up and overhead hook the thumbs

00:16:23.709 --> 00:16:26.500
slide back in here as you tuck the

00:16:26.500 --> 00:16:28.120
pelvis one last time tailbone grows

00:16:28.120 --> 00:16:30.370
heavy open up through the front body

00:16:30.370 --> 00:16:33.790
stretch stretch stretch big breath in as

00:16:33.790 --> 00:16:35.290
you reach the fingertips towards the

00:16:35.290 --> 00:16:38.589
back of your room and then exhale cactus

00:16:38.589 --> 00:16:41.920
arms as you come back to stack head over

00:16:41.920 --> 00:16:43.930
heart heart over the pelvis and then

00:16:43.930 --> 00:16:45.730
this is fun today we're going to end by

00:16:45.730 --> 00:16:47.829
bringing the palms together swooshing

00:16:47.829 --> 00:16:50.110
them you know like if you're doing this

00:16:50.110 --> 00:16:52.709
in your home right now this I love you

00:16:52.709 --> 00:16:58.509
this energy will bring them together and

00:16:58.509 --> 00:17:00.399
then we bow forward to one another

00:17:00.399 --> 00:17:03.759
namaste and you're done awesome work my

00:17:03.759 --> 00:17:05.140
friends thank you so much for sharing

00:17:05.140 --> 00:17:06.669
your time and your energy and your

00:17:06.669 --> 00:17:08.709
practice with me if you feel like you

00:17:08.709 --> 00:17:10.990
want to do more today I suggest the

00:17:10.990 --> 00:17:13.240
gentle morning sequence as a great

00:17:13.240 --> 00:17:15.490
supplemental video to this one really

00:17:15.490 --> 00:17:17.409
nice stretchy stretch restorative stuff

00:17:17.409 --> 00:17:20.500
also if you realize that you have more

00:17:20.500 --> 00:17:22.030
energy than you thought after this and

00:17:22.030 --> 00:17:23.859
you want to do more try the energizing

00:17:23.859 --> 00:17:26.289
morning sequence those are two good

00:17:26.289 --> 00:17:28.380
videos that you might try with this one

00:17:28.380 --> 00:17:30.909
if you're good to go I thank you so much

00:17:30.909 --> 00:17:33.220
for joining me make sure to sign up for

00:17:33.220 --> 00:17:34.630
the weekly letter over at yoga with

00:17:34.630 --> 00:17:37.179
Adriene comm and I'll see you next week

00:17:37.179 --> 00:17:39.700
with free yoga videos every Wednesday

00:17:39.700 --> 00:17:41.140
bye from me

00:17:41.140 --> 00:17:45.990
Bengie peace not with