WEBVTT

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- Hey everyone,
welcome to Yoga with Adriene.

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I'm Adriene, and this is Benji,

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and today we have an
awesome practice of yoga

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and pranayama for the spine.

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So this is a season where
we're all trying to get fit

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and ripped and blah, blah, blah,

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and that's really great but
today is just a wonderful,

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beautiful,
hopefully very kind reminder

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to not put the
cart before the horse,

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to really focus on
the inner ecosystem,

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knowing that that will
absolutely have an effect

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on our beautiful
outer ecosystem.

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So hop into something comfy
and get ready to breathe deep,

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and let's get started.

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(upbeat music)

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All right my darling friends,

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let's begin in a
comfortable seat.

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Cross your legs or your
ankles, sit up nice and tall.

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If you want to
kick it old-school,

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move the fleshy part
of the buttocks aside,

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so you can feel your

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sits bones really
rooting to the ground.

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That's fabulous.

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Just take a couple
actions on your own

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to get settled in so
that you can eventually find

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a little stillness.

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So the invitation is there
to really take what you need,

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fix your hair, pull up
your drawers, get situated.

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And then as you're ready,

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we'll begin to sit
up a little taller,

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and invite a deeper breath in.

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And out.

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And while we are
trying to honor our time and

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keep up with the pace of things,

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this is your time to slow down.

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So in particular, with
the spring and summer seasons

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in my culture,
things start to amp up.

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And while it's good to
embrace the active energy,

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the sunshine,

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shed some weight,

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be light,

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it doesn't always
mean harder, faster.

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We want to make
sure we're tending to

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the inner ecosystem,
the energetic body,

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as well as the outer body.

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So today's practice is a
great full body practice,

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but we're coming at it
from the focus of the spine,

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and the energy that runs up
and down the center channel,

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the sacred line of the spine.

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Relax your shoulders and if
you can, close your eyes here,

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I'll guide you with my voice.

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Again, just slowly arriving
here in the present moment,

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and there's an invitation
to sit up a little taller,

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and as you're ready,

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breathe more fully,
deeper breaths.

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And then just see what's going
on today, what's coming up?

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What distractions are there,

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either in the room
with you, or inside?

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And then notice the
thoughts that are coming up,

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and then acknowledge them.

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And notice the sensations
that are arising in the body

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as you come into
stillness and acknowledge them.

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(birds chirping)

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I can hear some little birds
chirping outside my window.

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Just notice any sounds,

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just kind of take in
the quality of the air.

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(inhaling and exhaling deeply)

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And now shift your attention

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with purpose towards
the sound of your breath,

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so we start to focus now more
on the sound of the breath.

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(inhaling and exhaling deeply)

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Notice if you want to fidget,

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if you want to pause the video

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or if you want
to choose a new one,

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see if you can kind
of lean into this moment,

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just accept where
you are and be present.

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We talk about it all the
time in yoga, being present,

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being in the now.

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Today, allow
each now to be another

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step toward the next now,

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a doorway to the
next present moment.

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So just keep going.

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(inhaling and exhaling deeply)

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So we're sitting
up nice and tall,

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we're listening to
the sound of the breath,

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we're coming into
the role of the observer,

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and then just very easy, we're
gonna start to move the head

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so you can go one
ear over one shoulder,

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or you can soften it and
make it a little more fluid,

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but just soft,
gentle movements as you

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tick tock the head a
little, side to side,

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and keep your eyes closed,

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and start to
lift up a little more

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through the chest, the heart.

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And as you tick tock
the head back and forth

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or maybe find a soft motion,

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I always think of this as like
my ode to Mr. Stevie Wonder.

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As you start to move
the head a little bit here,

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sometimes it helps
to keep the eyes closed,

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see your spine for
the crown to the tail,

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so really want to
integrate the neck today.

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And then continue to
breathe nice full breaths.

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And then bring it back
to center and open the eyes.

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Here we go,
spreading the fingertips,

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squeeze the
shoulders up to the ears,

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spread your fingertips,
and then exhale,

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relax the shoulders
down the back body,

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hands come to the
tops of the thighs.

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Beautiful, inhale
in through the nose.

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(inhaling deeply)

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Exhale, SH sound
out through the mouth.

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(exhaling deeply)

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Two more times, see if
you can make your exhale

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longer than mine.

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Big inhale, lift your
heart, sit up nice and tall.

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(inhaling deeply)

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Exhale, navel
draws in, SH sound.

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(exhaling deeply)

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Empty, empty, empty, so
much so that your next inhale

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is just naturally big
and beautiful and buoyant.

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(inhaling deeply)

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And one more time.

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(exhaling deeply)

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Empty, empty,
empty everything out.

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And then inhale,
big full breath.

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Awesome work, we're
gonna draw the left heel in,

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right ankle to follow, and
reach the arms all the way up

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and overhead on a big inhale.

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Here we go, spreading
the fingertips, inhale.

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Reach for the sky.

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Sit up nice and tall.

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As you inhale, send the breath
down to your lower belly.

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So fingertips are reaching
up, breath is traveling down.

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Imagine you're
holding a big beach ball

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up and overhead.

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Thumbs back, pinkies forward.

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Inhale, reach, stand up,

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little bit taller
through the spine.

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And then exhale, ground
down through the thighs.

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(exhaling deeply)

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Again, inhale, lift and
lengthen up through the spine.

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(inhaling deeply)

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Exhale, ground down through
the hips, the thighs, the feet.

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Great, one more time, inhale.

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(inhaling deeply)

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Exhale, rain it down,
take the hands forward.

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(exhaling deeply)

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And we start to open
up through the right hip.

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And then you can repeat the
tick tock of the head here.

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You can find a little sway,

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or maybe you
soften into some stillness

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and allow the
breath to move you,

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relaxing then
weight of the head over.

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(exhaling deeply)

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Continue to listen, listen
to the sound of your breath,

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listen to the sensations
that are arriving today.

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(inhales and exhaling deeply)

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And then ground down
through the sit bones,

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tuck the chin and roll it up.

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Allow your right heel to come
in, left ankle to follow.

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And again, we inhale, spread
the fingertips nice and slow.

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Stand up nice and
tall through the spine

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so all four sides of
the torso are lengthening.

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Really maximizes,
stretch your lift and lengthen.

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(inhaling deeply)

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Then exhale,
find places to ground,

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take your big
beach ball overhead,

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lots of energy
in the fingertips.

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Tuck the chin just
slightly, breathe in, inhale.

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(inhaling deeply)
And exhale.

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(exhaling deeply)

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Inhale, fill the lungs.

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(inhaling deeply)

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Exhale, ground
down through the thighs.

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(exhaling deeply)

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One more breath,
inhale, lift and lengthen.

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(inhaling deeply)

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And exhale, rain it
down, take it forward,

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start to open up
through the left hip.

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And find what feels good here,

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continue to listen to
the sound of your breath.

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Pay attention.

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(inhaling and exhaling deeply)

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And ground down
through the sit bones,

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use your hands to press
you all the way back up.

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Hands come to the
heart, Anjali Mudra, inhale,

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lift the sternum to the thumbs.

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Exhale, chin to chest, navel
draws back, rounding through,

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crown of the head
towards the earth.

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Inhale, lift and lengthen,
lift the chin this time.

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(inhaling deeply)

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And exhale, chin to chest,

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rounding through the
shoulders, round forward.

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And one more time,
inhale, lift and lengthen.

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(inhaling deeply)

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And exhale.

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See if you can really
maximize the length of stretch

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in the upper back body.

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(exhaling deeply)

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Beautiful,
interlace the fingertips here,

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press the palms
forward up and back,

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let this lift you up,
pinkies reach all the way back.

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Inhale in and exhale
out through the mouth.

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Cactus arms, bend
the elbows, rain it down.

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(exhaling deeply)

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Gorgeous.

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Alright, we're gonna
come forward onto all fours,

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take your time getting there.

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When you arrive, find
a nice, neutral spine.

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And for today's
Tabletop Position,

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we're gonna curl the
toes under first thing.

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Spread the palms super wide.

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As you're ready, take
your gaze straight down,

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creating one nice, long line
from the crown to the tail.

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So hug the upper body up
to meet the back body here.

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And with the toes
curled under, we'll inhale in,

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exhale, lift the knees.

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Let them hover.

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(inhaling deeply)

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Create a little fire in the
belly as you draw the navel up.

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(exhaling deeply)

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Lengthen through
the back of the neck.

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So the neck is a nice,
long extension of the spine.

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Then elbow creases,
shine forward here,

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soft bend in the elbows.

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We're here for five,

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four,

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three,

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two, and headed to
Downward Facing Dog on the one,

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straighten the legs,
lift the hips up high.

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Walk the palms out,
nice, wide dog here to start,

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and then start to bend
the knees and pedal it out.

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(exhaling deeply)

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Find a nice,
full deep breath here.

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(inhaling deeply)

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Sending breath
to the lower belly,

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as you stretch out the feet,
stretch out the ankles.

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Keep the elbow
creases shining forward.

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Upper arm bones
rotating externally.

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Right arm out to the right,

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left arm out to the left,

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lots of space between
the ears and the shoulders.

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Now bend your knees generously.

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Everyone, belly comes
towards the tops of the thighs.

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And play with this
connection of all fingertips

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pressing into the earth,

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so much so that you're
taking all the pressure

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out of your wrists here.

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Beautiful, lift up a little
higher through the hip creases,

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you got this, then
last but not least,

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support your back body by
hugging the lower ribs in.

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So hug those lower ribs,
engage the abdominals.

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Beautiful,
slowly lower the knees,

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bring the big toes to touch,

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knees as wide as your yoga mat.

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Inhale, loop the shoulders,

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pull them back away
from the ears, look forward.

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(inhaling deeply)

00:12:58.667 --> 00:13:03.250
And exhale, send the hips, the
buttocks, everything on back.

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Extended Child's Pose.

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Fingertips actively
reach towards the front edge.

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And then allow the
heart to gently melt down,

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forehead comes to the mat.

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(inhaling deeply)

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And we reconnect to the sound
of the breath, your spirit.

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Your soul.

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(inhaling deeply)

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Breathe into
the upper back body.

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(exhaling deeply)

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Feel the breath
as you breathe in.

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Feel the upper back
body rise as you breathe out,

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feel the shoulder girdle,
the heart melt down,

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falling with the breath.

00:13:44.000 --> 00:13:47.834
So couple moments here to
play with that rise and fall.

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Moving the energy that
runs up and down the spine,

00:13:50.166 --> 00:13:54.083
not with a ton of
heavy-hitting awesomeness today

00:13:54.083 --> 00:13:57.542
but with the
power of the breath.

00:13:57.542 --> 00:14:01.458
(inhaling and exhaling deeply)

00:14:05.458 --> 00:14:08.041
Awesome. Pressing in the tops
of the feet, and nice and slow,

00:14:08.041 --> 00:14:11.542
come all way back up
to Tabletop Position.

00:14:14.333 --> 00:14:16.208
Once again, curl the toes under.

00:14:16.208 --> 00:14:19.708
Press away from the yoga
mat, so suck, peak front body

00:14:19.708 --> 00:14:21.000
up to meet the back body.

00:14:21.000 --> 00:14:22.041
So peek at me if you need to.

00:14:22.041 --> 00:14:26.083
There's a tendency often to
drop the small of the back here.

00:14:26.083 --> 00:14:28.750
Natural curve, no
big deal, very normal.

00:14:28.750 --> 00:14:31.500
So draw the navel up
and lengthen out through

00:14:31.500 --> 00:14:34.125
the tail and the lower back.

00:14:34.125 --> 00:14:36.208
And then same
thing with the head.

00:14:36.208 --> 00:14:38.041
Head may be dipping down here,

00:14:38.041 --> 00:14:40.125
so send the crown
towards the front.

00:14:40.125 --> 00:14:44.583
Tug away with the shoulders to
create a little more length,

00:14:44.583 --> 00:14:45.625
and then as you're ready,

00:14:45.625 --> 00:14:47.417
lift the kneecaps
and let them hover.

00:14:47.417 --> 00:14:49.333
(exhaling deeply)

00:14:49.333 --> 00:14:51.250
Beautiful, press away
from your yoga mat here,

00:14:51.250 --> 00:14:53.625
so I'm not
collapsing the shoulders,

00:14:53.625 --> 00:14:55.458
but I'm creating
stability in the shoulders,

00:14:55.458 --> 00:14:58.166
I'm lifting my heart space up
between my shoulder blades.

00:14:58.166 --> 00:15:00.750
I'm here for five, four,

00:15:00.750 --> 00:15:02.125
look forward maybe,

00:15:02.125 --> 00:15:03.375
three, two,

00:15:03.375 --> 00:15:04.708
Downward Dog on the one,

00:15:04.708 --> 00:15:06.917
hips up high, walk it out.

00:15:06.917 --> 00:15:10.834
(inhaling and exhaling deeply)

00:15:17.458 --> 00:15:20.417
Awesome, anchor through
the left heel, and inhale,

00:15:20.417 --> 00:15:21.458
slide the right leg up high.

00:15:21.458 --> 00:15:24.750
Just keep your right foot
in line with your right hip,

00:15:24.750 --> 00:15:27.250
so turn your right toes down.

00:15:27.250 --> 00:15:30.041
Inhale, lift the
right heel a little higher.

00:15:30.041 --> 00:15:31.875
Then exhale, knee to nose,

00:15:31.875 --> 00:15:34.333
rounding through,
clawing through the fingertips,

00:15:34.333 --> 00:15:37.208
knee to nose, knee to nose,
squeeze and lift.

00:15:37.208 --> 00:15:38.917
Beautiful, and then release.

00:15:38.917 --> 00:15:41.500
Right heel down, inhale,
lift the left leg up high.

00:15:41.500 --> 00:15:42.792
(inhaling deeply)

00:15:42.792 --> 00:15:45.834
Level it out, turn
the left toes down.

00:15:45.834 --> 00:15:48.708
Hug front body up
to meet the back body.

00:15:48.708 --> 00:15:50.166
Claw into the
fingertips then inhale,

00:15:50.166 --> 00:15:51.667
lift the left
heel a little higher.

00:15:51.667 --> 00:15:53.291
And then exhale, knee to nose.

00:15:53.291 --> 00:15:57.166
Shift your body forward,
shoulders over the wrists.

00:15:57.166 --> 00:15:59.458
Squeeze and lift, squeeze
and lift, squeeze and lift,

00:15:59.458 --> 00:16:01.417
and then back to your Down Dog.

00:16:01.417 --> 00:16:02.417
(exhaling deeply)

00:16:02.417 --> 00:16:03.959
Right leg, inhale, lift it high.

00:16:03.959 --> 00:16:05.333
(inhaling deeply)

00:16:05.333 --> 00:16:08.500
Exhale, squeeze, knee to nose.

00:16:08.500 --> 00:16:11.417
Think Cat Pose in the spine.

00:16:11.417 --> 00:16:13.792
Squeeze and lift, press
away from your yoga mat,

00:16:13.792 --> 00:16:16.708
and then release
it back, Down Dog.

00:16:17.959 --> 00:16:19.875
Inhale, left leg high, last one.

00:16:19.875 --> 00:16:21.458
(inhaling deeply)

00:16:21.458 --> 00:16:24.291
Exhale, knee to nose,
nice and slow, stick with it.

00:16:24.291 --> 00:16:26.875
Lean in, see what's
coming up, don't give up.

00:16:26.875 --> 00:16:28.458
(exhaling deeply)

00:16:28.458 --> 00:16:30.041
Beautiful, Downward Facing Dog,

00:16:30.041 --> 00:16:31.375
we're coming off the arms here,

00:16:31.375 --> 00:16:34.083
so here we go, we're
gonna step the right leg

00:16:34.083 --> 00:16:37.708
all the way forward, and
then we're just gonna turn

00:16:37.708 --> 00:16:39.125
the right toes in.

00:16:39.125 --> 00:16:40.458
We're gonna shift
to the side of our mat

00:16:40.458 --> 00:16:42.208
so that both big
toes are coming in,

00:16:42.208 --> 00:16:45.500
we're coming in to a
Wide-Legged Forward Fold.

00:16:45.500 --> 00:16:46.708
So if you need to
make some adjustments

00:16:46.708 --> 00:16:50.375
to get there, please do.

00:16:50.375 --> 00:16:53.834
And then legs are nice and
wide, big toes turn in slightly,

00:16:53.834 --> 00:16:57.000
and we really anchor through
the outer edges of the feet.

00:16:57.000 --> 00:16:59.458
And then start to draw some
energy up through the arches

00:16:59.458 --> 00:17:01.750
to engage the inner thighs.

00:17:01.750 --> 00:17:04.040
So you're hugging muscle
to bone here for support,

00:17:04.040 --> 00:17:05.500
we're not just splaying out,

00:17:05.500 --> 00:17:07.165
putting all this
pressure on our joints.

00:17:07.165 --> 00:17:10.458
We're really finding a
lift from the ground up.

00:17:10.458 --> 00:17:13.083
(exhaling deeply)

00:17:13.083 --> 00:17:15.375
Great, then for many, you might
need to stay on a block here

00:17:15.375 --> 00:17:17.708
or even use a
piece of furniture.

00:17:17.708 --> 00:17:20.250
If your hands come to
the ground, wonderful,

00:17:20.250 --> 00:17:23.750
and if you can walk them
back in line with the arches,

00:17:23.750 --> 00:17:25.000
give it a go.

00:17:25.000 --> 00:17:26.541
Soft micro-bend
in the knees here.

00:17:26.541 --> 00:17:29.792
Again, lots of
connection to the earth.

00:17:31.667 --> 00:17:33.333
Then big full breaths here.

00:17:33.333 --> 00:17:36.500
If your hands are on
props, stay where you are.

00:17:36.500 --> 00:17:40.750
Otherwise, take the right hand
to the top of the left shin,

00:17:40.750 --> 00:17:43.917
and then the left hand to
the top of the right shin.

00:17:43.917 --> 00:17:45.583
Now, if you have to walk your
feet a little bit closer,

00:17:45.583 --> 00:17:46.792
you might give it a try.

00:17:46.792 --> 00:17:49.875
If you don't make it, you
might just grab your pants.

00:17:49.875 --> 00:17:53.708
Or, keep the hands on
the earth, criss-cross.

00:17:53.708 --> 00:17:55.959
We're here for five
breaths, check it out.

00:17:55.959 --> 00:17:58.583
Shake the head loose, breathe
into the upper back body,

00:17:58.583 --> 00:18:02.041
stay nice and strong
and powerful in the legs.

00:18:02.041 --> 00:18:05.041
Lift up from the hip
creases, breathing deep.

00:18:05.041 --> 00:18:07.917
(exhaling deeply)

00:18:07.917 --> 00:18:10.750
If you have the space and you've
been practicing for a bit,

00:18:10.750 --> 00:18:14.500
you might try taking your
right elbow and bending it

00:18:14.500 --> 00:18:17.458
and looking underneath
your right upper chest,

00:18:17.458 --> 00:18:19.125
creating more space,
but don't push it,

00:18:19.125 --> 00:18:21.208
just, just notice.

00:18:22.625 --> 00:18:25.041
And then slowly release,
fingertips come to the earth

00:18:25.041 --> 00:18:28.166
and we inhale,
halfway lift, find length.

00:18:28.166 --> 00:18:30.166
(inhaling deeply)

00:18:30.166 --> 00:18:31.750
And exhale, fold.

00:18:31.750 --> 00:18:33.792
(exhaling deeply)

00:18:33.792 --> 00:18:38.291
And this time, left arm
on top, right arm underneath.

00:18:38.291 --> 00:18:39.959
Same thing. And this
side might be different,

00:18:39.959 --> 00:18:41.417
so you might have to
keep the hands on the earth

00:18:41.417 --> 00:18:42.834
for this criss-cross.

00:18:42.834 --> 00:18:47.083
(inhaling and exhaling deeply)

00:18:47.083 --> 00:18:49.917
Send breath to
the upper back body,

00:18:49.917 --> 00:18:52.500
send breath to
the lower back body.

00:18:52.500 --> 00:18:55.291
Feel the breath rise and fall.

00:18:57.708 --> 00:19:00.500
So good for all systems go.

00:19:00.500 --> 00:19:03.708
Talk about spring
cleaning, summer cleaning.

00:19:03.708 --> 00:19:08.208
Breathe deep, feel
your breath rise and fall.

00:19:08.208 --> 00:19:11.750
Great for the nervous
system, great for the kidneys.

00:19:11.750 --> 00:19:14.250
If you want, next up here would
be to bend that left elbow

00:19:14.250 --> 00:19:15.959
and start to look, whoo, whoo.

00:19:15.959 --> 00:19:16.959
(chuckles)

00:19:16.959 --> 00:19:19.125
Connect to your center
and then look underneath.

00:19:19.125 --> 00:19:20.917
(exhaling deeply)

00:19:20.917 --> 00:19:23.458
So it's actually a good reminder
to really stay connected

00:19:23.458 --> 00:19:24.625
to your center from

00:19:24.625 --> 00:19:27.083
(inhaling deeply)

00:19:27.083 --> 00:19:29.208
moving from a place of connect.

00:19:29.208 --> 00:19:31.375
Wherever you are,
take one more breath,

00:19:31.375 --> 00:19:33.000
and then exhale, release.

00:19:33.000 --> 00:19:34.667
Inhale, halfway lift.

00:19:34.667 --> 00:19:36.125
(inhaling deeply)

00:19:36.125 --> 00:19:39.041
And exhale, fold.

00:19:39.041 --> 00:19:40.208
(exhaling deeply)

00:19:40.208 --> 00:19:44.208
From here, anchor to
your core from your middle,

00:19:44.208 --> 00:19:47.583
heel-toe, heel-toe,
feet in all the way.

00:19:47.583 --> 00:19:48.792
We're gonna
bring it all the way in

00:19:48.792 --> 00:19:50.834
to Uttanasana, Forward Fold.

00:19:50.834 --> 00:19:52.041
(inhaling deeply)

00:19:52.041 --> 00:19:55.875
And then we're just gonna do
a gentle turn, bend the knees,

00:19:55.875 --> 00:20:00.708
take your toes
towards the front of your mat.

00:20:00.708 --> 00:20:02.834
Great, now knees come
together, feet come together,

00:20:02.834 --> 00:20:04.166
arch to arch.

00:20:04.166 --> 00:20:05.583
Use the fingertips on the earth,

00:20:05.583 --> 00:20:07.500
bend the knees generously,

00:20:07.500 --> 00:20:10.667
come into a little ball here
so the heels are gonna reach up

00:20:10.667 --> 00:20:11.834
stretching through the feet,

00:20:11.834 --> 00:20:14.000
creating more flexibility
in the feet, we need that.

00:20:14.000 --> 00:20:16.375
Chin to chest,
and we're gonna come

00:20:16.375 --> 00:20:17.959
to a little
balancing posture here,

00:20:17.959 --> 00:20:21.166
you can keep your fingertips
on the earth and stay here.

00:20:21.166 --> 00:20:23.875
Or eventually, we're
gonna scoot the tailbone under,

00:20:23.875 --> 00:20:25.542
find that Mula Bandha,
Uddiyana Bandha,

00:20:25.542 --> 00:20:27.542
so lift up from
the pelvic floor,

00:20:27.542 --> 00:20:29.375
hug in at the middle,

00:20:29.375 --> 00:20:31.583
and then draw your
hands to your heart.

00:20:31.583 --> 00:20:33.834
Toe stand.

00:20:33.834 --> 00:20:35.417
Can you believe it?

00:20:36.625 --> 00:20:39.208
(exhaling deeply)

00:20:39.208 --> 00:20:41.959
So stay
dedicated to your breath.

00:20:43.417 --> 00:20:45.291
Not just because
that's what we do in yoga,

00:20:45.291 --> 00:20:47.375
but because that is,

00:20:47.375 --> 00:20:49.083
that's your
bread and butter baby,

00:20:49.083 --> 00:20:51.500
your breath, your life force.

00:20:52.667 --> 00:20:55.834
I mean, your spirit.

00:20:58.708 --> 00:21:02.625
(inhaling and exhaling deeply)

00:21:03.875 --> 00:21:06.208
Got to find my Bandhas again.

00:21:06.208 --> 00:21:10.000
Alright, one more
breath here, you got it.

00:21:10.000 --> 00:21:11.917
Then exhale, check it out,

00:21:11.917 --> 00:21:13.959
hold onto your Drishti,
your focus, out in front.

00:21:13.959 --> 00:21:15.750
Open the knees.

00:21:15.750 --> 00:21:18.208
Fingertips come to the ground.

00:21:18.208 --> 00:21:20.625
Plant the palms.

00:21:20.625 --> 00:21:24.166
Hug the knees up
towards the armpit, chest.

00:21:24.166 --> 00:21:26.750
Inhale, look forward,
lift the hips.

00:21:26.750 --> 00:21:29.250
You can just stay here, you
might come on to the toes,

00:21:29.250 --> 00:21:31.708
or maybe you lift up, Crow Pose.

00:21:31.708 --> 00:21:32.959
What?

00:21:32.959 --> 00:21:34.625
Lifting up through
the upper back body

00:21:34.625 --> 00:21:37.959
as you have all practiced,
sending breath and awareness

00:21:37.959 --> 00:21:39.625
to the upper back body.

00:21:39.625 --> 00:21:42.166
Squeeze and lift,
squeeze and lift.

00:21:42.166 --> 00:21:44.041
And then if
you're lifted, come down.

00:21:44.041 --> 00:21:45.333
We'll meet our homies all here,

00:21:45.333 --> 00:21:46.917
with the toes on the ground,

00:21:46.917 --> 00:21:51.291
and then a little core strength
as you bring the knees in,

00:21:51.291 --> 00:21:54.959
come on to the heels,
send the fingertips forward,

00:21:54.959 --> 00:21:57.250
and slowly come to a seat.

00:21:57.250 --> 00:21:58.542
Boat Pose.

00:21:58.542 --> 00:22:01.166
So if this is annoying,
'cause the belly's not coming

00:22:01.166 --> 00:22:04.333
close to the thighs or you
have big breasts or whatever,

00:22:04.333 --> 00:22:06.208
just love your body and,

00:22:06.208 --> 00:22:10.041
and know that the rest
of us wish we were you.

00:22:10.041 --> 00:22:11.834
(laughing)

00:22:11.834 --> 00:22:14.500
Right? You always want
what you can't have,

00:22:14.500 --> 00:22:17.000
so be with your body,
let's all practice accepting

00:22:17.000 --> 00:22:20.583
exactly who we are as we come
into Navasana, Boat Pose.

00:22:20.583 --> 00:22:24.667
You can grab the
wrists here, and lift up,

00:22:24.667 --> 00:22:27.750
and it's a
practice, loving yourself.

00:22:28.708 --> 00:22:31.834
Man.

00:22:31.834 --> 00:22:33.834
Alright, we're here
for a couple more breaths.

00:22:33.834 --> 00:22:36.083
See if you can lift
up through the heart.

00:22:36.083 --> 00:22:38.083
Wrap the shoulder blades around,

00:22:38.083 --> 00:22:40.208
so we've been spreading
the shoulder blades here,

00:22:40.208 --> 00:22:41.917
now we're gonna wrap
the shoulder blades around

00:22:41.917 --> 00:22:44.583
one last time, maybe
send the fingertips forward.

00:22:44.583 --> 00:22:45.917
(exhaling deeply)

00:22:45.917 --> 00:22:47.500
Inhale, in.

00:22:47.500 --> 00:22:50.291
Exhale, low boat, nice and low.

00:22:50.291 --> 00:22:52.166
Low, low, low.

00:22:52.166 --> 00:22:54.750
And then inhale, lift up.

00:22:54.750 --> 00:22:56.125
Two more.

00:22:56.125 --> 00:22:57.625
Low boat, check it out.

00:22:57.625 --> 00:22:58.708
(exhaling deeply)

00:22:58.708 --> 00:23:02.208
Take your time,
and then lift up.

00:23:02.208 --> 00:23:05.000
And last one, here we go, ready?

00:23:05.000 --> 00:23:06.667
Inhale.

00:23:06.667 --> 00:23:07.750
And exhale, lower.

00:23:07.750 --> 00:23:09.291
(exhaling deeply)

00:23:09.291 --> 00:23:11.041
Beautiful, inhale the smile,

00:23:11.041 --> 00:23:13.917
and exhale, let everything go.

00:23:13.917 --> 00:23:16.041
Come to the ground, lie down,

00:23:16.041 --> 00:23:18.750
snuggle your shoulder blades
underneath your heart space.

00:23:18.750 --> 00:23:19.583
(exhaling deeply)

00:23:19.583 --> 00:23:20.417
Breathe in.

00:23:20.417 --> 00:23:21.792
(inhaling deeply)

00:23:21.792 --> 00:23:22.625
And breathe out.

00:23:22.625 --> 00:23:24.875
(exhaling deeply)

00:23:24.875 --> 00:23:25.792
Breathe in.

00:23:25.792 --> 00:23:27.708
(inhaling deeply)

00:23:27.708 --> 00:23:28.625
And breathe out.

00:23:28.625 --> 00:23:30.041
Now keep it going
and close your eyes

00:23:30.041 --> 00:23:32.625
and just feel the rise
and the fall of your breath

00:23:32.625 --> 00:23:35.166
as you breathe in and out.

00:23:35.166 --> 00:23:39.083
(inhaling and exhaling deeply)

00:23:51.542 --> 00:23:54.458
Then walk the heels together,
and in our next breath in,

00:23:54.458 --> 00:23:57.166
lift the right knee
up towards the chest.

00:23:57.166 --> 00:24:00.417
Wrap your arms around the shin,

00:24:00.417 --> 00:24:04.083
and then bring the right knee
towards the right shoulder.

00:24:04.083 --> 00:24:06.834
Rotate the right ankle
one way and then the other.

00:24:06.834 --> 00:24:08.083
Inhale, in.

00:24:08.083 --> 00:24:09.834
Exhale, supine twist.

00:24:09.834 --> 00:24:13.083
Turn to look
towards your right hands,

00:24:13.083 --> 00:24:16.333
feel the stretch in
the outer hip, the spine.

00:24:16.333 --> 00:24:19.625
Try to bring your
right shoulder to the ground.

00:24:19.625 --> 00:24:22.458
And feel the rise and
the fall of your breath here.

00:24:22.458 --> 00:24:25.417
(inhaling and exhaling deeply)

00:24:27.250 --> 00:24:29.792
And then bring
it back to center.

00:24:29.792 --> 00:24:32.125
Knee to nose, or nose to knee.

00:24:32.125 --> 00:24:33.583
(exhaling deeply)

00:24:33.583 --> 00:24:35.000
Then release.

00:24:35.000 --> 00:24:36.792
Left knee comes up,
big breath in.

00:24:36.792 --> 00:24:37.959
(inhaling deeply)

00:24:37.959 --> 00:24:40.500
Exhale, squeeze the
left knee to left shoulder.

00:24:40.500 --> 00:24:42.625
(exhaling deeply)

00:24:42.625 --> 00:24:44.333
Rotate the ankle.

00:24:44.333 --> 00:24:46.959
Make sure you're not
clenching in the jaw,

00:24:46.959 --> 00:24:49.583
and just stay present.

00:24:49.583 --> 00:24:51.750
Each present moment,
a doorway to the next.

00:24:51.750 --> 00:24:55.667
Just stick with it, we're almost
done, you are doing great.

00:24:55.667 --> 00:24:56.583
Inhale, in.

00:24:56.583 --> 00:24:57.875
Exhale, supine twist.

00:24:57.875 --> 00:25:00.542
Guide that knee
over with mindfulness.

00:25:00.542 --> 00:25:02.500
And open up to the left.

00:25:02.500 --> 00:25:06.417
Try to bring your left
shoulder down and breathe deep.

00:25:06.417 --> 00:25:10.291
(inhaling and exhaling deeply)

00:25:18.166 --> 00:25:19.166
Inhale, in.

00:25:19.166 --> 00:25:22.625
As you exhale,
bring it back to center.

00:25:22.625 --> 00:25:24.458
Knee to nose.

00:25:24.458 --> 00:25:27.625
Head to knee
pose here, breathe in.

00:25:27.625 --> 00:25:28.959
(inhaling deeply)

00:25:28.959 --> 00:25:30.166
And release on the out.

00:25:30.166 --> 00:25:34.291
Supta Baddha Konasana, bring
the soles of the feet together,

00:25:34.291 --> 00:25:36.125
open the knees wide.

00:25:36.125 --> 00:25:37.458
Left hand comes to the heart,

00:25:37.458 --> 00:25:39.375
right hand to the
belly, then literally,

00:25:39.375 --> 00:25:41.834
press into your head
and lift your chest up.

00:25:41.834 --> 00:25:42.834
(groans)

00:25:42.834 --> 00:25:45.875
And then create space
between your lower back body

00:25:45.875 --> 00:25:49.208
and the mat here,
so a little back bend.

00:25:50.083 --> 00:25:52.542
Inhale, find
what feels good here.

00:25:52.542 --> 00:25:55.458
Make any
adjustments that you need.

00:25:58.333 --> 00:26:00.917
And then come to a place where
you can completely relax,

00:26:00.917 --> 00:26:03.000
so you might walk
the shoulders back up.

00:26:03.000 --> 00:26:04.250
(inhaling deeply)

00:26:04.250 --> 00:26:06.250
Soften through the toes.

00:26:06.250 --> 00:26:07.708
Close your eyes.

00:26:12.583 --> 00:26:16.166
And then see if you can

00:26:16.166 --> 00:26:18.792
detect the wave of calm,

00:26:18.792 --> 00:26:22.208
a blanket of love,
just a stillness here

00:26:22.208 --> 00:26:25.000
as you'd surrender to gravity
as you open through the hips.

00:26:25.000 --> 00:26:27.041
(inhaling deeply)

00:26:27.041 --> 00:26:31.208
Continue to feel your breath,
the rise and the fall.

00:26:37.458 --> 00:26:40.750
So here's to feeling fresh.

00:26:40.750 --> 00:26:44.667
Sometimes we get so
focused on fit (chuckles)

00:26:44.667 --> 00:26:47.291
that we end up with
back pain and stress

00:26:47.291 --> 00:26:50.417
and a depleted nervous system,

00:26:50.417 --> 00:26:51.458
and we don't feel fresh,

00:26:51.458 --> 00:26:54.834
we don't have the energy to
actually do any of the things

00:26:54.834 --> 00:26:57.834
that we set out to do, that we

00:27:00.333 --> 00:27:02.041
feel is our destiny.

00:27:04.500 --> 00:27:08.417
So thank you so
much for being patient,

00:27:08.417 --> 00:27:11.083
for being kind in your practice,

00:27:12.708 --> 00:27:14.667
and for

00:27:14.667 --> 00:27:16.667
committing to

00:27:16.667 --> 00:27:20.667
focusing and refocusing
on the power of the breath

00:27:20.667 --> 00:27:24.750
and our yoga practice
and in our fitness regimen.

00:27:30.750 --> 00:27:35.333
Remembering to
prioritize the inner body

00:27:35.333 --> 00:27:37.000
over the outer body.

00:27:40.000 --> 00:27:43.500
Not putting that
cart before the horse.

00:27:44.583 --> 00:27:46.500
Stay here as long as you like.

00:27:46.500 --> 00:27:49.291
We'll bring the
hands together overhead.

00:27:49.291 --> 00:27:50.917
Thumbs come up to the third eye.

00:27:50.917 --> 00:27:52.375
We'll take a deep breath in.

00:27:52.375 --> 00:27:53.542
(inhaling deeply)

00:27:53.542 --> 00:27:55.959
And just connecting to each
other and the big picture.

00:27:55.959 --> 00:27:57.333
(exhaling deeply)

00:27:57.333 --> 00:27:59.542
By finishing our
practice with a deep breath in.

00:27:59.542 --> 00:28:02.542
(inhaling deeply)

00:28:02.542 --> 00:28:05.000
And a quiet whisper.

00:28:05.000 --> 00:28:06.083
Namaste.

00:28:06.083 --> 00:28:07.875
(exhaling deeply)

00:28:07.875 --> 00:28:10.500
(upbeat music)