WEBVTT

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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene, and I'm 
here with my muse, Benji,

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and today we have a big request.

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It's yoga for writers.

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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, my friend,

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let's begin in a 
comfortable seat today.

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Come on down to the ground.

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Thank you so much 
for selecting this video.

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I hope it serves you well.

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You know, the hardest 
part is showing up.

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We know that as writers,

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or people who are 
wanting to practice

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sitting down to write regularly.

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So let this be a beautiful
step in the right direction,

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something that 
supports you in your practice.

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For today, if you want,

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to get a little blanket 
or pillow to sit up on.

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We're gonna begin 
in a cross-legged seat,

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or any comfortable 
seat of your choice,

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where you can get the 
spine nice and long and tall.

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So I'll give you a 
second to get settled in here,

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and let's approach this 
just kind of soft and easy,

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so if you're feeling 
really cramped up today

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or you're feeling frustrated,

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that's all good, 
just come as you are,

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and we're gonna 
ease into the practice

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with some slow breaths,

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some mindful breathing.

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As you're ready, 
sit up nice and tall,

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relax your shoulders,

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again, working toward 
sitting up nice and tall.

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If it's not happening today,
it's okay.

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It's the working toward that
goal that that really matters.

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Sitting up on 
something does help.

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Take a second to 
just allow your energy

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to drop into this moment.

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Carve a little path inward,

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and work to

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slowly let the day thus far,

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your thinking mind,
your to-do list,

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let it go for now.

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And let's take a 
deep breath in together.

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And as you exhale,

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just place the hands mindfully

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on the knees or the thighs,
or even in your lap,

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but just a mindful placement,
with that breath out.

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And then on your next breath in,

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let this inhale 
be longer, smoother,

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deeper, fuller, here we go.

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And then exhale everything out,

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letting go of the thinking mind.

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And finally, 
if you haven't already,

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close your eyes 
or soften your gaze,

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gently down past your nose,

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and this time, we're gonna
take a big breath in together.

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Here we go, inhale.

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Fill it up. 
Sit up nice and tall.

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And at the top of the breath,

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we're gonna pause 
and hold the breath.

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Hold it, hold it, hold it.

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And empty it out.

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Great, repeat. Here we go.

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Big inhale.

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Fill it up, fill it up, 
fill it up, fill it up. Pause.

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Retain the breath at the top,

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relax the shoulders.

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Keep the skin in the 
face relaxed as well.

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And empty it out.

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Let everything go.

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Again, big inhale, 
in through the nose.

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Think of this 
being a lateral breath,

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breathing in all 
four sides of the torso,

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fill it up, fill it up, 
fill it up, fill it up.

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Capture the magic, pause.
Hold the energy.

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Hold the breath at the top.

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Good, now let everything go.

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Maybe this one is 
out through the mouth.

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Alright, inhale in again.

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Breathe in, breathe in,
breathe in, breathe in, pause.

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Hold at the top, 
relax the shoulders.

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Relax the skin of the face.
Relax your jaw.

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And empty it out.

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Last one. 
Here we go, big inhale.

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Big, full, lateral breath.

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Feeling all four 
sides of the torso expand

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as you breathe in, 
sitting up nice and tall,

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maybe finding a gentle 
lift in your heart space

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for this one. Pause, hold,

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retain at the top. 
Keep it soft and easy.

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relaxed in the body,
capture the magic,

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For three, 
hold it for two,

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and one, 
empty everything out.

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Excellent.

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Nice and easy, we're gonna
drop the chin to the chest.

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Pause here.

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You can bat the 
eyelashes open here.

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And use the, or listen 
to the sound of my voice

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to guide you so you 
can keep your gaze down.

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Let the hips be heavy.

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Imagine you're pinching a pencil

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between your 
two shoulder blades.

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So you're gonna 
draw the scaps together,

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and then once 
they kiss together,

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you're holding that pencil,
take it down.

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Let the shoulder blades 
melt down the back body.

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So we're coming in and together.

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You will feel an adjustment
in your hands and your arms.

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In and together, and 
then down the back body.

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Now, breathe deeply here.

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Again, feeling the lungs,
the ribcage,

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expand as you breathe in.

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And then soften 
as you breathe out.

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And then relax the 
skin of the forehead,

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close your eyes if you need to

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to help initiate this action

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as you create a 
big passive stretch

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in the back of the neck.

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Then slow tick-tocks,

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drawing the left ear towards

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the front of the left shoulder,

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and then the right ear

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towards the front 
of the right shoulder,

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so chin stays down and 
you're tick-tocking here.

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You should feel 
this great stretch

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from the base of the neck

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to the trapezius,

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that big ol' trapezius muscle.

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Maybe pause on one side,
take a cycle of breath.

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And then take it to the 
opposite side, same thing.

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Oh, yeah.

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And bring it back to 
center when you feel ready.

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And slowly carve a line 
with the nose to sit back up.

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Try to align head over heart,

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heart over pelvis here.

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Inhale, send the 
fingertips forward.

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Exhale, cross one 
arm over the other,

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give yourself a big hug.

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Inhale in deeply.

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Exhale, completely 
draw the shoulders down.

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Beautiful, from here,

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keep the hips heavy, sits 
bones rooted to the ground.

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You're gonna tick-tock 
from one side to the other.

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Getting a little gentle 
stretch in the side body

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and the low back, so 
nice and easy back and forth.

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So try to keep the 
hips really heavy here.

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Excellent. Then slowly 
release the arms,

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opposite arm on top, same thing,
tick-tock back and forth,

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maybe a little deeper this time.

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Think of the side 
body as a stick of taffy,

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and each time you 
gently come to one side

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you're giving it a 
little bit more bend.

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A little bit of stretch.

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All the while, 
connecting to center.

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Elongating your inhales.
Extending your exhales.

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Great, then we'll 
come back to center.

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Release the arms, 
bring the palms to the knees,

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take a deep breath in

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as you shrug your 
shoulders up to your ears.

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Squeeze, squeeze, 
squeeze and lift

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and then exhale, 
drop it down.

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Good, twice more like that.

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Inhale, squeeze and lift.

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Exhale, shoulder blades down 
the back-body as you drop.

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And one more, take it away.

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Awesome. Left hand 
to right knee cap.

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Sit up nice and tall.

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Inhale, lift your heart,

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lift the crown of the head.
Exhale, twist.

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So stimulating the 
energetic body here,

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the digestive organs too,

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but really working to create

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a healthy flow of energy
that runs up and down the spine.

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Get the creative juices flowing.

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You can nod the head a little,

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yes here, maybe no. 
Keep breathing deep.

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Good, then take 
it through center

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and to the other side.

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Resist the urge 
to rock back here.

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Work to gently stimulate 
the muscles of your core

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to sit up nice and tall.

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And these things take practice

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so just do your best,

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using an inhale to 
lengthen up through the heart,

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up through the crown.

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Using an exhale to maybe
look past your left shoulder.

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And any soft, easy 
movement in the head or neck

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that feels good, take it here.

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Awesome. Then we'll 
bring it back to center.

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We're gonna come 
through to all fours.

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If you need a little 
padding for the knees,

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you can use your 
yoga mat if you have one

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to double up like so 
and place the knees here.

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Easy, simple trick.

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You can also use your 
blanket or towel of course.

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We're gonna come to a 
little Tabletop Position.

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Bring your wrists right 
underneath the shoulders,

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your knees right 
underneath your hip points.

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And then once you have 
this nice neutral spine,

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I'm gonna invite you 
to walk your hands out

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just a little bit wider 
than your shoulder.

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Alright, Cat-Cow.
Nice and slow here to start.

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Press into the tops of the feet.

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Press into your 
index finger and thumb.

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And then press into 
all of your knuckles.

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Good, here we go, inhale, 
drop the belly.

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Open the chest, again,
slow to start here,

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open the heart, the chest.

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Hang out here for 
a couple breathes.

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Close your eyes.

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Notice, notice, notice.

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Notice if you feel a trembling,
even here right away.

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And then from a 
place of connect,

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whatever that means to you,

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claw through the fingertips,
press into the toes,

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hug the low ribs in, 
we're gonna arch the spine,

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arc the spine, excuse me,

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chin to chest, crown 
of the head goes down.

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Again, slow to start here.

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Creating a lot of space 
in the upper back body.

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Imagine lengthening, 
so rather than tucking,

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just think about 
lengthening the tailbone down

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towards the earth.

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Take a couple more 
breathes here, to notice.

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Breathe.

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And now let's 
move with the breath.

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Inhale, drop the belly,
open the chest.

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Really, really press 
into the feet today.

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And then exhale, 
claw through the fingertips,

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round the spine, 
really, really, really claw

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into those first knuckles.

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Just claw into all of 
your knuckles, actually.

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Inhale, drop the belly.

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Open the chest, look forward.

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Exhale, grounding through all 
of your fingers and knuckles,

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round through the spine,
chin to chest,

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draw the navel up, up, up.

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Moving with your breath, 
inhale, Cow Pose.

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Exhale, Cat Pose.

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Now take one more round

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just with the 
sound of your breath.

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So find an audible 
breath and move with that.

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Excellent.

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Come back to nice neutral spine,

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big toes to touch, 
knees nice and wide.

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Send the hips back,
Child's Pose,

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Extended Child's Pose.

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But today you're 
gonna send the hips back,

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walk the fingertips forward,

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stay here, or there's an option

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to bring the palms up behind
the nape of the neck here.

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If that feels good, 
walk the elbows forward.

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Start to get a deeper,
deeper stretch

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through the shoulder girdle,
and the chest.

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And now, my darling friend,
close your eyes.

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Keep up with your 
nice audible breath,

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let it be your soundtrack.

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Notice the quality 
of air in the room,

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any sounds that 
might be around you.

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And then keep returning 
to the sound of your breath

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and the sensation in your body.

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Even the sticky sensations,
the fussy ones.

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Pay attention.

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Excellent, then 
slowly we'll release.

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We're gonna come 
all the way through,

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back to all fours.

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Walk the knees back 
underneath the hips,

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and then walk 'em back,

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and you're gonna 
slowly bend your elbows

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and come onto your belly.

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From here, center 
yourself on the mat,

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press into the tops of the feet,

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slowly draw your hands 
in line with your ribcage.

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Squeeze your elbows 
into your side body,

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and inhale, lift up slowly,
Bhujangasana.

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Keep it nice and 
low here to start

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as you hug the elbows in
like little grasshopper legs.

00:14:13.553 --> 00:14:17.256
Exhale to release, 
press back up to all fours.

00:14:17.256 --> 00:14:19.158
You got this.

00:14:19.158 --> 00:14:21.961
Find that Tabletop Position.

00:14:21.961 --> 00:14:23.830
Then take the 
hands a little wider.

00:14:23.830 --> 00:14:26.065
Pinkies towards 
the edge of your mat.

00:14:26.065 --> 00:14:29.335
Index fingers pointing forward.

00:14:29.335 --> 00:14:31.137
Then here we go, 
curl the toes under,

00:14:31.137 --> 00:14:33.406
take a deep breath in.

00:14:33.406 --> 00:14:35.808
Exhale, upper arm 
bones rotate out,

00:14:35.808 --> 00:14:39.345
and we peel the 
tailbone up towards the sky,

00:14:39.345 --> 00:14:40.955
Downward Facing Dog.

00:14:41.848 --> 00:14:46.619
So getting a little healthy,
fresh blood flow to the brain.

00:14:46.619 --> 00:14:48.121
Getting the 
heart above the head.

00:14:48.121 --> 00:14:51.824
You can pedal the feet 
out here, bend the knees.

00:14:52.658 --> 00:14:54.494
And if this is not 
a great shape for you,

00:14:54.494 --> 00:14:57.463
you can just come 
into Extended Child's Pose.

00:14:57.463 --> 00:14:59.766
Keep rooting 
through those knuckles,

00:14:59.766 --> 00:15:02.435
keep pressing 
into the fingertips.

00:15:02.435 --> 00:15:04.137
Upper arm bones rotate out

00:15:04.137 --> 00:15:05.838
as your heart melts through

00:15:05.838 --> 00:15:08.574
and towards your kneecaps.

00:15:08.574 --> 00:15:10.977
Then for a second here,
find stillness.

00:15:10.977 --> 00:15:13.112
Capture the magic, the energy.

00:15:13.112 --> 00:15:14.714
Soften your gaze.

00:15:14.714 --> 00:15:17.116
Think long, beautiful neck.

00:15:17.116 --> 00:15:19.552
Inner thighs rotating 
in towards each other.

00:15:19.552 --> 00:15:21.254
Nice inner spiral.

00:15:22.155 --> 00:15:23.990
Find stillness.

00:15:25.191 --> 00:15:26.926
If you're wearing 
a baggy shirt like me

00:15:26.926 --> 00:15:29.823
you can go into your own 
little private love cave,

00:15:29.823 --> 00:15:33.169
little cave of ideas and wonder.

00:15:33.169 --> 00:15:34.567
Take it where 
you can get it, right?

00:15:34.567 --> 00:15:36.369
Big inhale.

00:15:36.369 --> 00:15:40.306
Exhale, slow release 
of the knees to the earth.

00:15:41.374 --> 00:15:42.208
Good.

00:15:42.208 --> 00:15:44.177
From here, bring the tops 
of the feet to the ground.

00:15:44.177 --> 00:15:45.812
We're gonna walk the hands

00:15:45.812 --> 00:15:47.013
all the way up to the thighs,

00:15:47.013 --> 00:15:49.448
and we're gonna come 
to a kneeling position.

00:15:49.448 --> 00:15:51.517
If this is not great for you,

00:15:51.517 --> 00:15:52.985
you can do it on the belly,

00:15:52.985 --> 00:15:54.487
and that's where 
we're headed after this,

00:15:54.487 --> 00:15:55.688
so we'll meet you there.

00:15:56.556 --> 00:15:59.025
Alright, roll your 
sleeves up if you got 'em.

00:15:59.025 --> 00:16:02.254
Here we go, 
lengthen tailbone down.

00:16:02.254 --> 00:16:04.046
Lift heart up.

00:16:04.046 --> 00:16:06.933
Swim the fingertips around, 
spread the fingertips,

00:16:06.933 --> 00:16:09.902
and you're gonna 
interlace them behind your back.

00:16:09.902 --> 00:16:12.605
Knuckles drawn down 
towards the backs of the knees.

00:16:12.605 --> 00:16:14.106
Start to open up 
through the chest.

00:16:14.106 --> 00:16:16.042
Again, imagine 
you're pinching that pencil

00:16:16.042 --> 00:16:18.978
between your two scaps,
your shoulder blades.

00:16:18.978 --> 00:16:20.546
And then open up 
through the chest here

00:16:20.546 --> 00:16:22.782
as you draw the 
knuckles towards your heels.

00:16:24.450 --> 00:16:27.220
Close your eyes, relax your jaw.

00:16:27.220 --> 00:16:30.656
Maybe soft, easy movement 
here in the head and neck.

00:16:30.656 --> 00:16:33.359
We'll listen to 
your body and respond,

00:16:33.359 --> 00:16:36.194
sweetly, generously, kindly.

00:16:40.533 --> 00:16:43.402
Stay grounded by pressing 
into the tops of the feet.

00:16:43.402 --> 00:16:45.771
For one more breath, 
maybe you take your sternum up,

00:16:45.771 --> 00:16:48.641
your chest up, maybe 
you take your chin up,

00:16:48.641 --> 00:16:51.244
and then gaze back,
just for a hair.

00:16:51.244 --> 00:16:54.347
And then exhale to 
release everything, awesome.

00:16:54.347 --> 00:16:56.048
Shake the hands a little,

00:16:56.048 --> 00:16:58.584
maybe rotate the wrists 
one way and then the other.

00:17:01.320 --> 00:17:02.221
Awesome.

00:17:02.221 --> 00:17:03.556
We're gonna come 
onto the belly now,

00:17:03.556 --> 00:17:05.424
so come back to the hands,
hands kiss the earth.

00:17:05.424 --> 00:17:08.027
We walk the knees back,
just like we did before,

00:17:08.027 --> 00:17:09.896
and we're gonna 
lower onto the belly.

00:17:10.930 --> 00:17:13.199
This time we'll swim 
the fingertips around here,

00:17:13.199 --> 00:17:15.835
for Shalabhasana, 
opposite them on top,

00:17:15.835 --> 00:17:17.869
if you interlaced before.

00:17:17.869 --> 00:17:19.739
Knuckles are gonna 
draw towards the heels,

00:17:19.739 --> 00:17:21.773
and when you're 
ready, inhale in.

00:17:21.773 --> 00:17:24.210
Exhale, press in your foundation

00:17:24.210 --> 00:17:26.145
to lift up nice and low.

00:17:26.145 --> 00:17:28.013
So I'm not really 
coming to my max here

00:17:28.013 --> 00:17:30.483
and I'm keeping my 
feet on the ground.

00:17:30.483 --> 00:17:33.219
Press the pubic bone 
down into the earth.

00:17:33.219 --> 00:17:36.856
Lengthen the neck by 
tucking the chin slightly.

00:17:36.856 --> 00:17:38.925
Breathe here, feel 
your breath move in you,

00:17:38.925 --> 00:17:40.426
that rise and fall.

00:17:41.994 --> 00:17:44.096
Good, and then slowly,
on an exhale,

00:17:44.096 --> 00:17:45.765
release with control.

00:17:46.766 --> 00:17:48.768
Press back up to all fours,

00:17:48.768 --> 00:17:51.270
and bring the 
knees wide once again.

00:17:52.738 --> 00:17:54.807
On your next inhale, 
open up through the chest,

00:17:54.807 --> 00:17:57.076
send your right 
fingertips up towards the sky.

00:17:57.076 --> 00:17:58.844
Lean back, way back,

00:17:58.844 --> 00:18:01.180
and then on your exhale,
thread the needle,

00:18:01.180 --> 00:18:03.249
right arm underneath 
the bridge of the left arm.

00:18:03.249 --> 00:18:07.019
You're gonna really come,
or work to come onto

00:18:07.019 --> 00:18:08.955
the right ear, 
the right shoulder here.

00:18:08.955 --> 00:18:10.489
So you're wanting 
to feel a big stretch

00:18:10.489 --> 00:18:11.740
in the upper back body,

00:18:11.740 --> 00:18:13.492
and then a beautiful twist

00:18:13.492 --> 00:18:16.529
in the mid and lower back,
nice and easy.

00:18:16.529 --> 00:18:19.231
Legs are still firmly 
planted on the earth.

00:18:20.199 --> 00:18:21.667
If you wanna take 
a little bind here

00:18:21.667 --> 00:18:24.470
by bringing the left 
hand to the low back,

00:18:24.470 --> 00:18:27.606
or the front of the 
right hip crease, you can.

00:18:27.606 --> 00:18:29.957
Otherwise, keep 
the left elbow bent.

00:18:34.280 --> 00:18:36.248
Inhale in deeply here.

00:18:37.116 --> 00:18:40.019
Exhale, let everything go.
Empty, empty, empty.

00:18:40.703 --> 00:18:43.389
One more time, inhale.

00:18:43.389 --> 00:18:45.157
Good, on your exhale this time,

00:18:45.157 --> 00:18:46.792
come back through to center,

00:18:46.792 --> 00:18:48.327
and we'll take it 
to the other side.

00:18:48.327 --> 00:18:50.730
So big stretch of the 
left arm up and overhead,

00:18:50.730 --> 00:18:52.632
spread the left fingertips.

00:18:52.632 --> 00:18:55.701
And then exhale, 
thread the needle.

00:18:55.701 --> 00:19:00.206
Listen to your body as 
you move through the shape.

00:19:00.206 --> 00:19:03.876
So don't wait to listen 
'til once you've landed.

00:19:04.910 --> 00:19:07.346
Connect the dots.

00:19:07.346 --> 00:19:09.048
Connect the brain with the body.

00:19:12.151 --> 00:19:14.286
Find a version 
here that suits you.

00:19:14.286 --> 00:19:16.088
Maybe you take the bind.

00:19:16.088 --> 00:19:19.859
Think about spiraling 
your heart up towards the sky.

00:19:19.859 --> 00:19:22.261
Think about 
turning your left low ribs

00:19:22.261 --> 00:19:24.030
up towards the sky.

00:19:25.264 --> 00:19:27.666
Inhale in deeply here, breathe.

00:19:28.834 --> 00:19:30.669
Exhale, empty it out,

00:19:30.669 --> 00:19:33.406
listen to the 
sound of your breath.

00:19:33.406 --> 00:19:35.074
Good, inhale in.

00:19:36.976 --> 00:19:38.644
And exhale to slowly come

00:19:38.644 --> 00:19:42.114
all the way back 
through to center, awesome.

00:19:42.114 --> 00:19:44.283
Walk the knees in 
towards each other.

00:19:45.751 --> 00:19:49.088
We're gonna slowly swing the
legs to one side, any side.

00:19:49.088 --> 00:19:51.824
And then send your legs
out long in front of you.

00:19:52.825 --> 00:19:55.795
You can bend the knees as
generously as you like here.

00:19:55.795 --> 00:19:57.430
I encourage it.

00:19:57.430 --> 00:19:59.832
Inhale to reach all 
the way up towards the sky.

00:19:59.832 --> 00:20:01.574
And exhale to think up and over

00:20:01.574 --> 00:20:04.970
as you dive into a 
Seated Forward Fold.

00:20:04.970 --> 00:20:07.239
Maybe start with the knees bent.

00:20:07.239 --> 00:20:09.775
Feel free to lift 
your hips up if you like.

00:20:09.775 --> 00:20:11.469
And when you're ready,
rounding the head

00:20:11.469 --> 00:20:14.580
gently forward, 
a reverent bow.

00:20:14.580 --> 00:20:16.115
Bowing the mind intelligence

00:20:16.115 --> 00:20:18.551
in towards the 
body intelligence.

00:20:20.252 --> 00:20:22.888
And as always, I just 
like to remind everyone,

00:20:22.888 --> 00:20:24.590
if that resonates, 
great. If it doesn't,

00:20:24.590 --> 00:20:28.227
just leave it behind, and
take charge of your practice.

00:20:28.227 --> 00:20:32.331
Breathe deep, 
breathe full, slow breaths.

00:20:32.331 --> 00:20:34.300
Pay attention to the sensations.

00:20:35.534 --> 00:20:38.170
Maybe we work to 
straighten the legs in time.

00:20:38.170 --> 00:20:42.475
Maybe we can feel 
our body talking to us,

00:20:42.475 --> 00:20:44.877
and so we'll 
respond with more breath,

00:20:45.778 --> 00:20:47.313
more loving awareness.

00:20:50.116 --> 00:20:54.120
If you can, try to let the
weight of your head go here.

00:21:03.729 --> 00:21:06.632
See if you can feel 
the skin of your back

00:21:06.632 --> 00:21:08.768
stretch as you breathe in.

00:21:09.835 --> 00:21:13.078
And then gently, softly 
retract as you breathe out.

00:21:15.608 --> 00:21:18.410
Again, big expansion 
as you breathe in.

00:21:21.147 --> 00:21:24.817
Good, and then softening 
as you breathe out.

00:21:25.668 --> 00:21:27.453
Take one more on your own here.

00:21:33.759 --> 00:21:37.163
And then slowly release.

00:21:37.163 --> 00:21:39.632
Awesome work.

00:21:39.632 --> 00:21:42.735
We're gonna bring the knees up,
feet come to the mat.

00:21:42.735 --> 00:21:44.904
Bring your bum 
closer towards your heels.

00:21:46.338 --> 00:21:48.140
Take a deep breath in.

00:21:48.140 --> 00:21:51.143
As you exhale, slowly 
bring the knees to one side

00:21:51.143 --> 00:21:52.587
and then the other,
and then you're just gonna

00:21:52.587 --> 00:21:54.346
use this little 
windshield wiper effect

00:21:54.346 --> 00:21:56.882
to come all the 
way down to your back.

00:21:56.882 --> 00:22:00.252
So that's gonna 
give you a little scooch

00:22:00.252 --> 00:22:01.687
of the bum down,
when your ready,

00:22:01.687 --> 00:22:03.022
come onto your back.

00:22:04.757 --> 00:22:07.693
We'll hug both knees into
the chest when you get there,

00:22:07.693 --> 00:22:11.425
and take the deepest 
breath you've taken in all day.

00:22:13.332 --> 00:22:14.333
Little lower back love.

00:22:14.333 --> 00:22:16.735
You can draw 
circles with the knees.

00:22:16.735 --> 00:22:18.437
You can rock 
gently side to side,

00:22:18.437 --> 00:22:20.105
or if you're enjoying

00:22:20.105 --> 00:22:22.041
kind of residing in 
the stillness today,

00:22:22.041 --> 00:22:25.377
with just some deep, 
full breathing, do that.

00:22:25.377 --> 00:22:27.456
Listen, find what feels good.

00:22:38.303 --> 00:22:42.094
Good, then bring your 
left leg to the ground.

00:22:42.094 --> 00:22:44.430
Cross your right 
ankle over your left.

00:22:44.430 --> 00:22:45.898
Go ahead and 
thread the needle here,

00:22:45.898 --> 00:22:47.967
and we're gonna open up the hips

00:22:47.967 --> 00:22:51.203
by just taking a 
gentle Reclined Pigeon.

00:22:51.203 --> 00:22:52.705
Keep the feet active.

00:22:53.939 --> 00:22:56.775
Again, extend the left leg,
if you like.

00:22:56.775 --> 00:22:58.143
Otherwise, keep it bent

00:22:58.143 --> 00:23:00.980
at a nice 90 degree angle.

00:23:02.815 --> 00:23:04.650
Breathing deep. 
Using this time

00:23:04.650 --> 00:23:08.754
to check in with some 
loving, active breaths.

00:23:09.922 --> 00:23:12.057
Move the energy.

00:23:12.057 --> 00:23:14.093
Calm the nervous system.

00:23:15.261 --> 00:23:17.863
Focus the brain 
and body inward,

00:23:17.863 --> 00:23:22.868
so that you can perform, 
create, be your best.

00:23:24.036 --> 00:23:26.639
Alright, let the 
left leg go down.

00:23:26.639 --> 00:23:28.941
Continue to bring the right toes

00:23:28.941 --> 00:23:30.676
over towards the front 
left corner of your mat.

00:23:30.676 --> 00:23:32.044
And then we're 
gonna shift the hips

00:23:32.044 --> 00:23:34.013
to the right side of the mat,

00:23:34.013 --> 00:23:35.748
so peek at me 
here if you need to.

00:23:36.615 --> 00:23:37.983
And then just allow the knees

00:23:37.983 --> 00:23:39.852
to fall gently to the left.

00:23:39.852 --> 00:23:42.221
You can open the arms out,
cactus arms,

00:23:42.221 --> 00:23:44.657
or maybe a W shape here.

00:23:46.058 --> 00:23:48.527
W, for the writers.

00:23:48.527 --> 00:23:50.396
Just kidding, 
super nerdy (chuckles).

00:23:50.396 --> 00:23:52.932
Take a deep breath in.

00:23:52.932 --> 00:23:54.667
And exhale to come back, right?

00:23:55.601 --> 00:23:57.469
You gotta say the bad ideas too.

00:23:57.469 --> 00:23:59.254
You gotta just get 'em all out.

00:24:00.472 --> 00:24:01.373
And second side,

00:24:01.373 --> 00:24:04.810
cross the left 
ankle over the right leg.

00:24:04.810 --> 00:24:06.812
Thread the needle here.

00:24:08.080 --> 00:24:10.649
Find soft, easy movement,
if it feels good.

00:24:15.621 --> 00:24:18.891
Extend the leg, bend the knee.

00:24:21.060 --> 00:24:21.892
Inhale in.

00:24:21.892 --> 00:24:24.363
Exhale, right foot
comes to the earth.

00:24:24.363 --> 00:24:26.332
We continue to 
cross the left leg over

00:24:26.332 --> 00:24:29.368
as if you're sitting 
cross-legged at a desk,

00:24:29.368 --> 00:24:31.103
and then we're 
gonna bring the hips over

00:24:31.103 --> 00:24:32.438
towards the 
left side of the mat.

00:24:32.438 --> 00:24:34.106
Peek at me if you need to.

00:24:34.106 --> 00:24:37.009
And then allow the 
knees to fall over.

00:24:38.277 --> 00:24:42.481
Alright, maybe a W here,

00:24:42.481 --> 00:24:45.684
with bent elbows, 
maybe cactus arms.

00:24:45.684 --> 00:24:47.319
Close your eyes.

00:24:48.821 --> 00:24:50.789
As you breathe, think down,

00:24:50.789 --> 00:24:52.124
downward directional breath

00:24:52.124 --> 00:24:54.660
as you breathe in, 
into the belly.

00:24:55.627 --> 00:24:58.897
Right to that root chakra,
the base of the spine,

00:24:58.897 --> 00:24:59.798
and then as you breathe out,

00:24:59.798 --> 00:25:01.033
let it travel up and out

00:25:01.033 --> 00:25:02.701
through the nose or mouth.

00:25:14.313 --> 00:25:16.248
Good, inhale in.

00:25:16.248 --> 00:25:20.152
Exhale slowly, unravel 
everything back to center.

00:25:21.153 --> 00:25:21.987
Beautiful.

00:25:21.987 --> 00:25:24.022
From here, you're gonna 
bring the feet to the ground,

00:25:24.022 --> 00:25:26.592
bring your hands 
underneath your bum.

00:25:26.592 --> 00:25:28.327
Walk the elbows in,

00:25:28.327 --> 00:25:29.995
so your bum 
should be on your wrists,

00:25:29.995 --> 00:25:31.630
spread your palms wide.

00:25:32.598 --> 00:25:35.033
Then extend the legs out long.

00:25:35.033 --> 00:25:37.970
This is good for the wrists, 
the forearms, the hands.

00:25:37.970 --> 00:25:41.373
If you're wanting to just do
the more therapeutic version,

00:25:41.373 --> 00:25:42.541
walk the heels together

00:25:42.541 --> 00:25:44.843
and just stay 
on your hands here.

00:25:44.843 --> 00:25:47.212
If you wanna add a 
little level of core,

00:25:47.212 --> 00:25:50.082
we're gonna inhale 
just one leg up here.

00:25:50.082 --> 00:25:52.651
Exhale, switch,
scissoring the legs.

00:25:55.254 --> 00:25:56.522
Keep it going.

00:25:56.522 --> 00:25:59.124
Keep rooting 
through your knuckles.

00:26:00.346 --> 00:26:02.928
Pressing into the fingerprints.

00:26:04.129 --> 00:26:06.398
Nice and easy.

00:26:06.398 --> 00:26:09.101
One leg up, one leg down.

00:26:09.101 --> 00:26:10.803
Scissoring.

00:26:10.803 --> 00:26:12.771
And then if you 
wanna challenge yourself,

00:26:12.771 --> 00:26:14.039
bring both legs low,

00:26:14.039 --> 00:26:16.375
and for this last bit,
we'll kick the legs,

00:26:16.375 --> 00:26:19.545
kick, kick, kick, 
low scissors, for five.

00:26:19.545 --> 00:26:22.214
You got this, four.
Claw through the fingertips,

00:26:22.214 --> 00:26:24.316
three, two, 
you're doing awesome.

00:26:24.316 --> 00:26:26.785
On the one, hug the knees in,

00:26:26.785 --> 00:26:29.455
release the arms, 
bring them to the shins,

00:26:29.455 --> 00:26:31.723
squeeze everything in, in, in.

00:26:32.878 --> 00:26:35.594
And exhale, let it go,

00:26:35.594 --> 00:26:37.629
bring the feet as 
wide as your yoga mat,

00:26:37.629 --> 00:26:39.998
knees come in 
towards each other,

00:26:39.998 --> 00:26:42.501
to rest together.

00:26:42.501 --> 00:26:45.771
Ending in this 
constructive resting posture

00:26:45.771 --> 00:26:47.739
where we will close our eyes,

00:26:47.739 --> 00:26:50.442
let the hands rest 
gently wherever feels good.

00:26:51.610 --> 00:26:54.179
Should feel a nice little 
compression in the sacrum.

00:26:54.179 --> 00:26:55.247
Everything is relaxed.

00:26:55.247 --> 00:26:56.482
You're not holding anything.

00:26:56.482 --> 00:26:58.550
So if your knees 
are not touching,

00:26:58.550 --> 00:27:00.051
bring them together here.

00:27:01.820 --> 00:27:03.889
Alright, close your eyes.

00:27:05.988 --> 00:27:07.865
And quietly,

00:27:09.984 --> 00:27:11.614
if you're willing,

00:27:12.264 --> 00:27:14.263
quietly repeat this

00:27:14.263 --> 00:27:18.250
affirmation to yourself.

00:27:18.250 --> 00:27:19.437
Keep breathing.

00:27:22.708 --> 00:27:24.009
Repeat after me.

00:27:27.045 --> 00:27:28.380
When I sit down.

00:27:35.521 --> 00:27:36.855
When I sit down.

00:27:41.860 --> 00:27:44.756
Ideas flow freely.

00:27:48.734 --> 00:27:52.597
Ideas flow freely.

00:27:57.242 --> 00:27:58.610
Keep breathing.

00:27:58.610 --> 00:27:59.912
Repeat after me.

00:28:01.079 --> 00:28:02.530
When I sit down.

00:28:05.217 --> 00:28:09.523
My ideas flow freely.

00:28:17.963 --> 00:28:20.465
Inhale to bring palms together.

00:28:20.465 --> 00:28:22.668
Go ahead and draw your 
thumbs up to the third eye.

00:28:22.668 --> 00:28:24.436
Exhale here.

00:28:24.436 --> 00:28:27.139
Thank you for 
joining me for this practice.

00:28:27.139 --> 00:28:28.941
Let me know how it goes for you,

00:28:28.941 --> 00:28:31.944
in the comment 
section down below.

00:28:31.944 --> 00:28:34.513
Sit down, 
write us a little note,

00:28:34.513 --> 00:28:37.816
and together we can share 
and cheerlead each other.

00:28:37.816 --> 00:28:39.206
Have each other's back.

00:28:41.353 --> 00:28:43.822
One final breath in.

00:28:43.822 --> 00:28:46.717
And we'll close this 
practice by whispering

00:28:46.717 --> 00:28:48.667
Namaste.

00:28:49.505 --> 00:28:54.556
(upbeat music)