WEBVTT

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- Howdy, everyone. 
Welcome to Yoga With Adriene.

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I am Adriene and this is 
a very blissed out Benji.

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And today we have a 
yoga to heal stress.

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So I need it, 
you need it, he needs it,

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and together 
we're going to get it.

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So bring a pillow to 
class today if you have one.

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If you don't have one,
don't worry.

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If you want to be extra 
though and bring two pillows,

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bring one for your neighbor,
just kidding.

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It doesn't really work on a
digital platform, does it?

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Or does it?

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alrighty, my darling friend,
let's begin

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today's practice in 
Extended Child's Pose.

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So if Extended Child's 
Pose is not awesome for you,

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you can just 
start today's practice

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in a nice comfortable 
seat of your choice.

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Benji has selected this shape.

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You can select your shape to
really just get comfortable

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and find your 
breath and tune in,

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because today's practice 
is of course an invitation

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to really look at the ways in
which we might be stressed.

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And understand and remember

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that we always have an 
opportunity to tend to that,

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to circle back 
to that awareness,

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and eventually to heal from that

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so that we 
don't get really sick.

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Okay, let's not worry 
about all that for now.

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Let's start with just 
tuning into the breath

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in an effort to bring more

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loving awareness to our life.

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Shall we?

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In your comfortable seat,
in your Benji pose

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or if you want to join 
me in Extended Child's Pose,

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take a second to get settled in.

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And once you're there, right
away bring your awareness

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or your 
attention to your breath.

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And really, don't 
skimp out on yourself here.

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Right away listen.

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What's it like today?
Is the breath shallow?

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Is it hard?

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Remarkably sometimes 
it's hard to breath.

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And let this 
invitation to focus inward

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on your breath, 
let it do its thing.

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Invite more 
presence into the body

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by allowing one moment to 
simply bleed into the next.

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So you start by noticing 
the quality of your breath.

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But then that might 
inspire you to reach the arms

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a little wider, to notice 
if you feel a bit tired,

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to notice if you actually
wanted a fiery practice today

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but you find yourself here,
maybe you can trust

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that you might need this too.

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Now gently begin 
to deepen the breath.

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Notice the thoughts 
that come up here.

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And you know what to do, 
but I'll just remind you.

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As those thoughts come up,
because they will.

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It's just a matter of if 
it's five times or 500 times

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in our practice here today.

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As the thoughts come up,

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acknowledge them, notice them,

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and then return 
back to your breath.

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And that's the 
dance that we'll practice.

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That's the dance that we aim

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to get good at.

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Continue to gently 
deepen your breath.

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Notice how you feel.

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Is there love 
in your heart today

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or are you tender hearted?

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And yes, of course, 
you can be both.

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And if you're like, "I just want
to chill my nervous system,"

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"Get a nice little stretch in,"
that's great too.

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Wherever you are, 
take one more cycle

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of breath to really land.

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Then slowly we'll carve a line

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with the nose to look forward.

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And ever so slowly press in 
to the tops of the feet

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and from your heart,
lift forward.

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Walk the knees 
underneath the chest.

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I said chest.

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Walk the knees 
underneath the hips.

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Sorry, I got distracted because
what I wanted to tell you

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was after you walked the 
knees underneath your hips,

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carve a line with your 
nose to look to the screen.

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And look at 
Benji's paw on my hand.

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Alright, now bring 
your gaze straight down.

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Spread the fingertips evenly.

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Walk your wrists 
underneath your shoulders.

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Let's move with the breath,
so synchronize the breath

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with the movement and the
movement with the breath here

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as you inhale, drop the belly,

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open the chest, look forward.

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Broaden through 
the back of the neck,

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so careful not to crunch.

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Then exhale, round through 
the spine, chin to chest.

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Really create a contraction
in the center of your being

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as you broaden 
through the upper back body.

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Let the neck kind of hang 
here and the head be heavy.

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And then here we go.

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On an inhale, drop the belly,
open the chest.

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Let your heart open forward,
forward, forward.

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And then exhale, tailbone 
goes down, chin to chest.

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Breathe out.

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Inhale, drop the belly.

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Exhale, round.

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Inhale, claw through the 
fingertips, open the chest.

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Exhale, claw through the 
fingertips, navel draws up.

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Inhale, last time,
drop the belly.

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Exhale, chin to chest.

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And now just take it 
off the railroad tracks

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a little bit here, bumping the
hips a little left to right,

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finding a soft or 
generous bend in your elbow.

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Checking in with your hips,
your shoulders,

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just kind of going freestyle 
a little bit here today.

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And see if you 
can soften your gaze

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and start to move with 
the sound of your breath.

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You can curl the toes under
here, checking with the feet,

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checking with the neck.

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Get a little freaky here.

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Find what feels good.

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And then bring it 
back to Tabletop Position,

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nice, neutral spine.

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And we're going to 
slowly press the left foot

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into the ground, 
curl the right toes under

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and send the right toes out.

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Right heel, really reaches,
extends back.

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And you're going to work to
press into your right pinky toe

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so that your 
right ball and socket

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can really get snugly here.

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Right thigh bone, femur,
down towards the ground.

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Then rock front and rock back,

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rock front and rock back.

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And the next time you rock front
you're going to drop your elbows

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exactly where your hands were.

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Then interlace the 
fingertips out in front.

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So now I'm on my forearms.

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Good, you're going 
to lift the right toes now,

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bend the right knee, press
into your left foot firmly.

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Careful not to collapse 
into the shoulders here.

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And then baby pulses here

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with the right foot up towards
the sky, breathing deep.

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Baby pulses.

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Gaze is straight down, 
lifting the right knee.

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Waking up the body so we're
building a little bit of heat

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but nice and low to the 
ground mindfully here today.

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Take a deep breath in.
Long breath out.

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One more time.
Big breath in. Long breath out.

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Release, knee comes 
underneath the hip.

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We'll press back up 
to Tabletop Position.

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Press into your right foot,
curl your left toes under,

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and send your left leg out.

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Rock front, rock back.

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See if you can bring your 
lower belly in just a bit,

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hug your low ribs in.

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So finding that center.

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Stretching through 
the fascia of the foot,

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the Achilles, the calf.

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Upper arm bones rotate out.

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So creating space between
the ears and the shoulders,

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working to create a 
whole body awareness.

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Then the next 
time you rock front,

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connect to your center.
Draw the low belly in,

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drop your elbows 
where the hands were.

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Interlace the fingertips,

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this time opposite thumb on top,

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the one that 
feels kind of funky.

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Then you're going to press up

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and out of your foundation here.

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I'm pressing into 
both elbows evenly.

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So there may be a tendency
to rock onto your right side.

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See if you can hug the midline.

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We'll lift the left toes,
bend the left knee,

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and find baby pulses.

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Yes, this is 
good for your booty.

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Yes, this is good for your core.

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But we're trying to create a
full body experience, right?

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A 100% full body experience.

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So tuck your chin, we're fine.

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Press into both knees evenly.

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Find your breath.

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If you get thrown off balance,
return to the breath.

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Welcoming that heat.

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Breathe in, breathe out.

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Breathe in, breathe out.

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Good, release.

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Hop back up to the hands.

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Bump the hips to your left.

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Turn to look past 
your right shoulder, yes.

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Come back to center.
Bump the hips to the right,

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turn and look past 
your left shoulder.

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Sweet, come back to center.

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Place the hands mindfully.

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Spread the fingertips evenly.

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Index fingers pointing towards
the front edge of the mat.

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Claw through your knuckles.

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Here we go, curl the toes under.

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Deep breath in.

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With your exhale, peel the
tailbone up towards the sky.

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Downward Facing Dog.

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Find what feels good here.

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Breathe deep.

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Close your eyes.

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Let any stress, 
tension melt down the back

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as you continue to 
firmly press through your hands,

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working from the ground up here.

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Inhale in.

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On your next 
exhale find stillness.

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And then slowly 
release to the ground.

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Awesome, walk your 
knees up just a bit.

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Cross one ankle over the other.

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We're going to 
come through all the way

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to a nice flat back position.

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So come onto your back.

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We'll join Benji here.

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Excellent.

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Then when you're ready 
we're going to plant the palms

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and slowly lift the 
right leg up high to the sky.

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Good.

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Bend your right knee, 
squeeze it up towards the chest.

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Breathe.

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Then take your right hand.

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You're going to grab 
either your right shin,

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calf, right ankle,
or right big toe.

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If you want to use 
a blanket or a strap,

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even a dishtowel 
works great here, you can.

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We're going to inhale, 
start to kick the right toes

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out towards the right 
side of your yoga mat.

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Use your left hand on the ground

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or on your left ribcage

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to slowly, slowly keep a
mindfulness in the left hip.

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So we're opening up here.

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You can use a strap,
you can use a towel,

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you can clasp the 
big toe if you can.

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If not, just make it your own.

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We want to just 
play a little bit here.

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Don't have to master the shape.

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Again, keep a 
nice firm awareness

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in the left thigh bone,
left hip.

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Flex your left 
toes up towards the sky.

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And then slowly 
bring it back over.

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We're gonna 
squeeze the right knee

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up towards the chest once again

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and then cross it over 
the body, Supine Twist.

00:12:45.698 --> 00:12:47.233
Breathe deep here.

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Close your eyes.

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Relax your jaw.

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Then slowly come back to center.

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Extend the right leg out.

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Excuse me, 
extend both legs out.

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Bring your hands 
back to the earth.

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And then keep the 
right leg extended

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as you bring the left leg up.

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Hug the left knee 
into the chest, breathe.

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And then here we go 
grabbing the left shin or calf,

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the left ankle, 
maybe grabbing that big toe

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or using a towel, 
a tie or a strap.

00:13:30.209 --> 00:13:33.780
We'll start to extend 
left toes out, up and out.

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Breathe deep here.

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Try to keep your 
shoulders on the ground.

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And then slowly reeling 
it all back into center.

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Keep the right leg extended.

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And here we go crossing 
the left leg across the body,

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finding your Supine Twist here.
Breathe deep.

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Inhale in.

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Exhale to slowly 
melt it back to center.

00:14:24.731 --> 00:14:28.101
From here you're going to
hug the knees into the chest,

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cross the ankles, grab 
the outer edges of the feet,

00:14:30.503 --> 00:14:33.406
and we're going to rock all
the way up to a seat again.

00:14:33.406 --> 00:14:36.104
Send the legs out long,
Paschimottanasana.

00:14:37.243 --> 00:14:40.780
So here's where you 
might want to grab your pillow.

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Hike the edge of your pillow

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all the way up 
to your hip creases.

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Bend your knees generously.

00:14:48.521 --> 00:14:50.723
And if you want to use 
more than one pillow you can.

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Really bringing the earth up
to you to rest your forehead.

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Alright, inhale in,
reach for the sky.

00:15:00.199 --> 00:15:03.503
Exhale, draping forward,
Paschimottanasana.

00:15:03.503 --> 00:15:05.738
Start with a nice bent knee.

00:15:05.738 --> 00:15:06.939
Toes up toward the sky.

00:15:06.939 --> 00:15:09.809
Heels in line 
with the hips to start.

00:15:09.809 --> 00:15:12.145
If you want to work to 
bring the feet together,

00:15:13.246 --> 00:15:14.580
that's up to you.

00:15:14.580 --> 00:15:15.882
I'm going to go 
feet hip-width apart.

00:15:15.882 --> 00:15:18.718
Inhale, everyone look forward.

00:15:18.718 --> 00:15:21.120
Exhale to melt into the posture.

00:15:24.157 --> 00:15:26.459
So there's going 
to come a point here

00:15:26.459 --> 00:15:27.627
where you want to get out.

00:15:27.627 --> 00:15:31.368
See if you can layer 
in a depth of breath here,

00:15:31.368 --> 00:15:33.566
that you're in the breath 
instead of coming out

00:15:33.566 --> 00:15:35.401
of the posture.
See what happens.

00:15:48.001 --> 00:15:49.682
Pay attention to that moment

00:15:49.682 --> 00:15:52.731
between the inhalation 
and the exhalation here.

00:15:57.990 --> 00:15:59.859
Soften the skin of the forehead.

00:16:02.328 --> 00:16:03.376
Lean in.

00:16:18.644 --> 00:16:21.214
Check it out, take 
five more breaths here.

00:16:21.214 --> 00:16:22.327
Count 'em out.

00:16:30.756 --> 00:16:32.358
Relax your shoulders.

00:16:56.349 --> 00:16:58.918
To come out of the pose,
move slow.

00:16:58.918 --> 00:17:01.320
Keep the feet 
and the legs active.

00:17:01.320 --> 00:17:02.788
Move down 
through your sits bones,

00:17:02.788 --> 00:17:04.857
and with soft 
fingers tuck the chin

00:17:04.857 --> 00:17:06.962
and slowly roll it back it up.

00:17:08.694 --> 00:17:10.396
Bring the hands 
together at your heart,

00:17:10.396 --> 00:17:13.900
Anjuli Mudra, and just notice
how you feel here in Dandasana.

00:17:13.900 --> 00:17:15.201
Toes up towards the sky.

00:17:17.169 --> 00:17:18.804
Inhale in.

00:17:18.804 --> 00:17:20.206
Exhale, bring your fingertips

00:17:20.206 --> 00:17:22.341
or your palms down to the earth.

00:17:22.341 --> 00:17:23.776
And just a 
couple of seconds here

00:17:23.776 --> 00:17:26.479
to find soft easy 
movement in the neck.

00:17:32.285 --> 00:17:35.388
Cool, grab your pillah,
as we say in Texas.

00:17:36.822 --> 00:17:38.090
Grab your pillow, 
you're going to come

00:17:38.090 --> 00:17:40.760
onto one side, 
your favorite side.

00:17:40.760 --> 00:17:43.212
If you have an extra 
pillow here, you can grab it

00:17:43.212 --> 00:17:46.432
and use it for 
your head or your neck.

00:17:46.432 --> 00:17:50.136
But your main pillow is going
to go between your legs.

00:17:51.837 --> 00:17:52.986
Get comfy.

00:17:57.209 --> 00:17:59.412
So set yourself 
up for support here

00:17:59.412 --> 00:18:02.014
for our final posture,
a little relaxation.

00:18:04.684 --> 00:18:06.519
When you're ready,
close your eyes.

00:18:10.589 --> 00:18:12.558
Lift the corners 
of the mouth slightly.

00:18:15.528 --> 00:18:19.765
And once again, bring 
your awareness to your breath.

00:18:22.835 --> 00:18:25.071
Allow your breath to 
soften and just return

00:18:25.071 --> 00:18:27.440
to its natural rhythm,
its natural flow here.

00:18:29.875 --> 00:18:31.277
Notice if you might be holding

00:18:31.277 --> 00:18:33.012
or clenching 
anywhere in the body.

00:18:33.012 --> 00:18:35.147
See if you can 
soften and relax that too.

00:18:38.451 --> 00:18:39.819
If it's bright in your space

00:18:39.819 --> 00:18:42.188
and you want to 
bring your top arm over

00:18:42.188 --> 00:18:44.457
to cover the eyes, 
you can do that here.

00:18:47.960 --> 00:18:50.029
And just take a 
second here to chill.

00:18:53.265 --> 00:18:55.801
And if you're already 
thinking about your next meal,

00:18:55.801 --> 00:18:59.472
your next task, or 
your next to-do list item,

00:18:59.472 --> 00:19:00.439
that's totally normal,

00:19:00.439 --> 00:19:02.241
but that's what we kind 
of want to get at here today.

00:19:02.241 --> 00:19:04.310
Just notice if that's happening.

00:19:04.310 --> 00:19:06.112
Return back to your breath.

00:19:06.112 --> 00:19:08.681
Choose to stick it out 
with me here on the video

00:19:09.749 --> 00:19:10.850
and with Benji.

00:19:12.885 --> 00:19:14.678
Commit to your practice.

00:19:25.097 --> 00:19:27.733
If you're feeling good here
and you have nowhere to be next

00:19:27.733 --> 00:19:29.668
you might pause the video

00:19:29.668 --> 00:19:31.570
and stay here for 
a little bit longer.

00:19:33.639 --> 00:19:35.775
If you're ready 
to rock and roll,

00:19:35.775 --> 00:19:38.077
let's slowly 
take a deep breath in.

00:19:38.077 --> 00:19:40.579
Use the top arm to 
press into the earth,

00:19:40.579 --> 00:19:43.282
bottom arm to press our 
bodies all the way back up.

00:19:44.517 --> 00:19:46.052
Move your pillow to the side.

00:19:47.486 --> 00:19:49.842
Bring your hands 
together at the heart space.

00:19:54.060 --> 00:19:57.029
Let's take one final loving
inhale in through the nose.

00:19:58.731 --> 00:20:00.332
And exhale through the mouth.

00:20:01.667 --> 00:20:03.969
Inhale to draw the 
thumbs up to the third eye.

00:20:05.404 --> 00:20:06.857
And exhale to bow.

00:20:08.074 --> 00:20:09.196
Thanks everyone.

00:20:10.299 --> 00:20:11.830
Namaste.

00:20:14.004 --> 00:20:17.620
(upbeat music)