WEBVTT

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- Hello people of the world.
Welcome to Yoga With Adriene.

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I'm Adriene and today
we have an awesome practice

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to help you spice it up.

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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 party people,
let's begin today's practice

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standing at the
top of the mat.

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Go ahead and bring
the feet together,

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really together, zip up
tight through the legs.

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Find that strong base.
(clicks tongue)

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And then we're gonna
just begin with some

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nice, easy shoulder circles.

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One way, woo,
and then the other.

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You can move your head.

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Check in with the neck.

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(laughs)

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Just finding a
little bit of movement,

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fluidity in the shoulders,
in the neck.

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But keeping this kind of
strong base in the legs.

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Awesome.

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Then when you're
ready, bring the hands

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all the way to your heart.
Palms pressing together.

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We're gonna go for
an active press here

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so elbows are gonna
go left to right.

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And we're gonna
press the palms together,

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we're gonna draw the
navel in just a bit.

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Draw the navel in and up
just for a little support

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in the spine.

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Awesome, then inhale, you're
gonna send your gaze out or

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maybe find a place on the
ground to focus your gaze upon.

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We're gonna inhale, 
lift up off the heels

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even if it's just for a moment.

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Squeeze the legs together and
then exhale, drop the heels.

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Good, inhale to lift.

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And exhale to lower.

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Inhale to lift, keep this
active press in the palms.

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Exhale to lower.

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Two more times, inhale to lift.

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Oooh.
Exhale to lower.

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And inhale to lift.

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Good, exhale to lower.

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Drop the fingertips down.

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Inhale, reach 'em up high.

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Exhale, wiggle the fingertips
as you float it all the way down

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to our first Forward Fold.

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So bend your knees here, belly's
gonna drape over the tops of

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the thighs so bend your knees
as generously as you like here.

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Find what feels good.

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Shake the head a
little yes, a little no.

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Take a nice deep
breath in through the nose.

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And a nice, almost sassy,
fiery, fierce breath out

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through the mouth.
Whatever that means to you.

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Just let something go.

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One more time, 
just like that, inhale in.

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And exhale, sigh it out.

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Awesome.

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On your next inhale,
slide the hands to the shins or

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the thighs and find this
nice flat back position here.

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One nice, beautiful postural
line from the crown to the tail.

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Of course there's natural
curvature here but it feels as

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though there's one straight
line from crown to tail.

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Now suck the elbows
into your side body here,

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slight bend in the knees
as you pull the hip creases

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up and back even more.

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Tuck the chin to
lengthen the back of the neck.

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Imagine you're placing a little
teacup on the back of the neck.

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Good, now lift the toes here.

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Adding on, lift the toes.

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We're here for one more
cycle of breath, breathe in.

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Breathe out.

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Release the toes,
come back to the Forward Fold,

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let everything go. Nice.

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Awesome, root to rise here.

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Inhale, teach for the sky.
Big breath, big stretch.

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Listen carefully, exhale,
bend the elbows, lift your chest.

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Open your heart
up towards the sky.

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Inhale, stack it up,
reach for the sky.

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Exhale, look up,
bend the elbows.

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Squeeze the
shoulder blades together.

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Good, one more time.
Inhale, reach it up.

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Exhale, squeeze.

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This time release the
fingertips all the way down

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to interlace behind the tail.

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You can square off at the wrists
here or you can work to bring

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the palms together.

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Ground through all four
corners of the feet here,

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opening up through the chest.

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Awesome, now send
your gaze forward.

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So drop your chin.

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Imagine these two
hip points kind of shining up

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towards your face.

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So you're really getting
your center underneath you here.

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Good, then soft
bend in the knees.

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You're gonna step or slide,

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whatever feels
best in your body,

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your practice today,
you're gonna step or

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slide the left toes
back all the way back

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to a nice high lunge.

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Good, inhale open your chest.

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Exhale, pivot on the back foot.

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Nice and easy, you're gonna
slowly towards your left as if

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you're coming into 
Extended Side Angle

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but we're gonna keep the bind.

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Yeah, baby.

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Excellent.

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Inhale in here, exhale,
come right back the way

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you just came in.
You're gonna draw your navel in.

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We're gonna dial
our heart forward.

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We're gonna pivot
on the back foot,

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lift the back heel
and here we'll break free,

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release the fingertips.

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Ah, feel that flush of
energy, that blood flow.

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As you reach the
fingertips up high, inhale in.

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Exhale, hands come
back down to the heart.

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You're gonna bend that back
knee and step it right back

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up to Mountain Pose.

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Awesome work.
Inhale in deeply.

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And exhale completely.

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Good, fingertips go
down to come up.

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Big inhale to reach for the sky.

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Exhale, spread the
fingertips, bend your elbows.

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We're gonna squeeze the
shoulder blades together,

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lift your heart.
Maybe slight back bend here.

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Good, inhale, reach for the sky.

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Exhale, bend the elbows, 
lift your chest.

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Should blades kiss together.

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Good, inhale, reach up.

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And exhale, one more time,
moving those scaps.

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Here we go. Lifting the 
chest. Lift, lift, lift.

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This time fingertips interlace,
opposite thumb on top.

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So the one that feels a
little funky and a little spicy.

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Here we go.
Inhale, lift the chest.

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You got this.

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Exhale, drop the shoulders down.

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Good, now send your
gaze out in front.

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Nice, easy, even breath.

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So nice, long, 
smooth, deep breaths.

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Good, then we're
gonna slowly slide or

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step the right foot back,
all the way back.

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Beautiful.

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Inhale in, lift your chest,
lift your heart.

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Exhale, pivot on the back foot
and you're gonna continue to

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keep that front knee bent.

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You're gonna continue to dial
your heart towards the right as

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if you're coming in
to Extended Side Angle

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but keep the bind here.

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Mhmmm, mhmmm.

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Opening up to the right side.

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Spiral your heart
up towards the sky.

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Take a deep breath in.

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Then exhale, draw your
navel in for stability.

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From your core,
pivot all the way back.

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Heart dials forward.

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Center gets underneath us.

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We keep the back heel lifted
here as we release the

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fingertips and reach
them all the way up.

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Nice work.
Here we go.

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Breathing deep here.

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Inhale in,
lift your heart, look up.

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And exhale, hands come together
back down towards the heart.

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We bend that back knee and 
we step it all the way back up,

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Mountain Pose.

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Take a deep breath in here.

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And a long breath out.

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Beautiful. Fingertips go 
down to come up.

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Inhale, reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale, halfway lift,
your version.

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Exhale to soften and fold.

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Step one foot back then
the other for Plank Pose.

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Spread the fingertips wide.

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For this first one, take a
couple full deep breaths in just

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paying attention to your
foundation first, right?

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The hands,
the stacking of the bones.

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Where do I need
to be activating?

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Where should I be reaching,
hugging, playing here?

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Mhmmm.

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Take a deep breath in.

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Look forward, exhale, lower
all the way down to the belly.

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Inhale to rise up Cobra.

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Exhale to soften and fold.

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Curl the toes under, inhale in.

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Exhale to press
strong up to Plank.

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And then inhale to
shift forward and exhale,

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send the hips up high and back,
Downward Facing Dog.

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Beautiful, inhale in here.

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Exhale out.

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Good. Inhale, we're gonna
lift up on to the toes.

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Lift the heels.

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Draw the navel up and in
and you're gonna go up over an

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imaginary hurdle here
back into that Plank.

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Great, from here we're gonna
slowly turn on to the left,

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the outer edge of the left foot.

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Reach the right fingertips
all the way up towards the sky.

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Little Side Plank variation.

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Playing with it and
then coming all the way back

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through your Plank.

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Good.
Establish those connections.

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Here we go to the other side.

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Tilting to the right.

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Left fingertips reaching all
the way up towards the sky.

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Nice, long, beautiful neck.

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And then back to center.
Beautiful.

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Find your connection.
Inhale to look forward.

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Exhale to lower to the belly.

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Good, inhale, Cobra.

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Exhale to release.

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Inhale in here.

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Exhale to press
up strong to Plank.

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Inhale to shift forward,
look forward.

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Exhale to send the hips up high
and back, Downward Facing Dog.

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Here we go, over that hurdle.

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Creating a little heat.

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Navel draws up and over.
Or lot of heat.

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Over the hurtle
we go into Plank.

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Here we go, rocking to the left.

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This time maybe
you stack the feet,

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reaching the right fingertips
all the way up towards the sky.

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Good, then coming
through to center.

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Take a deep breath in.

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Exhale, find that
connection to your core.

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Maybe stacking the feet
as we come in Side Plank

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on the other side.
Lifting left fingertips up high.

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Good, come back to center.

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Feel that heat.
Inhale, look forward.

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Exhale, lower to the belly.

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Inhale, we rise, Cobra.

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With the breath,
exhale with control we fall.

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Forehead kisses the earth.

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Inhale in here,
feel your belly on the ground.

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And then exhale, press up
to Plank, strong and steady.

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Good, inhale to look forward.

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Exhale to Downward Facing Dog.

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Take a deep breath in here.

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And a long breath out.

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Then slowly lower your knees.

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Take a moment to rest.
Child's Pose.

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If you want you can
take your resting posture

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in Downward Facing Dog.

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Three breaths,

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Child's Pose
or Downward Facing Dog.

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If you're in Child's Pose,
slowly make your way back up.

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And everyone in Downward Facing
Dog bend your knees generously,

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carve a line with your
nose to look all the way up.

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Inhale in and exhale,
step, hop, float,

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dance your way to the top.

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Feet together, really
together, legs zipped up.

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We come into our Forward Fold.

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On your next inhale,
lift it up halfway.

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Nice flat back position.

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And exhale to
soften and release.

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Bow your head.

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Good, bend your knees.

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Bring your thumbs
to your hip creases.

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Pull the hip creases back.

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Let that be what
lifts your heart up.

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Send your gaze out in front.

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Dig deep into your heels,
fingertips go down to come up.

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Utkatasana, Chair Pose.

00:10:45.120 --> 00:10:46.920
So as we welcome 
a little more fire,

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can we keep our breath nice
and smooth and even and long?

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Keep the skin of the face
soft as you build some heat.

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Maybe sink a little lower here.

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Inhale in deeply.

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And exhale,
maybe a little lower.

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Inhale in deeply.

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And last one, you got it.
Maybe a little lower here.

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Sink back.

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Excellent, now ground through
the feet reach all the way up,

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deep breath in.

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Palms kiss
together as you exhale,

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hands float down to the heart.

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Inhale in.

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And exhale to
relax the shoulders.

00:11:27.180 --> 00:11:28.380
Awesome.

00:11:28.380 --> 00:11:33.450
So from here, we're gonna spread
our weight evenly through the

00:11:33.450 --> 00:11:35.940
sole of the left foot and
you're gonna imagine a little

00:11:35.940 --> 00:11:38.839
marionette string lifting your
right knee all the way up into a

00:11:38.839 --> 00:11:41.130
Standing One-Legged Tadasana.

00:11:41.130 --> 00:11:44.240
And you can use this nice
active palm press here that

00:11:44.240 --> 00:11:45.860
we had from before.

00:11:45.860 --> 00:11:49.320
Plus all of our
connection to center and core.

00:11:49.320 --> 00:11:51.730
Inhale in, feel free to
slide the toes if you like,

00:11:51.730 --> 00:11:54.986
otherwise we're gonna step
the right foot back once again.

00:11:56.103 --> 00:11:58.200
Great. From here, inhale.

00:11:58.200 --> 00:11:59.680
You're gonna reach
both fingertips up

00:11:59.680 --> 00:12:01.110
just like we did before.

00:12:01.110 --> 00:12:04.290
And then exhale, slowly melt
your left fingertips back down.

00:12:04.290 --> 00:12:05.880
So you just have one arm up,

00:12:05.880 --> 00:12:08.120
right arm up,
left fingertips down.

00:12:08.120 --> 00:12:10.797
Energy in the arms.
Energy in the fingertips.

00:12:11.947 --> 00:12:13.250
Inhale in.

00:12:13.250 --> 00:12:14.810
Exhale, hug the low ribs in.

00:12:14.810 --> 00:12:17.180
Navel draws in to
contract on the exhale.

00:12:17.180 --> 00:12:19.870
And we're gonna slowly
just straighten the legs.

00:12:19.870 --> 00:12:21.800
Lift up the right heel.

00:12:21.800 --> 00:12:24.170
Peek at me if you need to
and we're gonna send the left

00:12:24.170 --> 00:12:27.530
fingertips forward,
right fingertips back.

00:12:27.530 --> 00:12:29.580
Gaze is straight down.

00:12:29.580 --> 00:12:32.050
Good, inhale,
bend the front knee.

00:12:32.050 --> 00:12:33.400
We're gonna switch.

00:12:33.400 --> 00:12:36.330
Right arm goes up,
left arm goes back.

00:12:36.330 --> 00:12:38.080
Deep bend in the front knee.

00:12:38.080 --> 00:12:41.250
Lift your heart, feel that big
stretch in the right hip crease,

00:12:41.250 --> 00:12:44.940
the psoas,
everything awakening here.

00:12:44.940 --> 00:12:46.770
Good, inhale.

00:12:46.770 --> 00:12:48.170
Exhale, navel draws up.

00:12:48.170 --> 00:12:50.670
So from center,
we start this movement.

00:12:50.670 --> 00:12:52.770
Straighten through the
front leg, lift the back heel.

00:12:52.770 --> 00:12:55.350
Send the left fingertips
forward, right fingertips back.

00:12:55.350 --> 00:12:57.170
Gaze straight down.

00:12:57.170 --> 00:12:58.610
Good, inhale.

00:12:58.610 --> 00:13:00.260
Switch, bend the front knee.

00:13:00.260 --> 00:13:04.000
Right fingertips goes up,
go up, left fingertips go down.

00:13:04.911 --> 00:13:07.060
Alright, it's gonna take
a second to get all good.

00:13:07.060 --> 00:13:08.620
This one's for the brain too.

00:13:08.620 --> 00:13:11.550
Here we go, moving into
that straight leg position.

00:13:11.550 --> 00:13:13.029
Breathing out.

00:13:13.029 --> 00:13:15.690
Left fingertips forward,
right fingertips back.

00:13:15.690 --> 00:13:18.090
And inhale,
bend that front knee.

00:13:18.090 --> 00:13:19.970
Sink down low, drop your center.

00:13:19.970 --> 00:13:23.330
Reach, reach, reach
right fingertips back.

00:13:23.330 --> 00:13:25.530
And exhale, here we go.

00:13:25.530 --> 00:13:27.589
Last one.

00:13:28.869 --> 00:13:31.900
And inhale, reach
right fingertips up.

00:13:31.900 --> 00:13:33.170
Great, from here go ahead and

00:13:33.170 --> 00:13:34.920
bring the left
fingertips up to meet it.

00:13:34.920 --> 00:13:37.559
Palms come together and
slide back down to the heart.

00:13:37.559 --> 00:13:39.313
Bend your back knee.
Inhale in.

00:13:39.313 --> 00:13:41.920
Exhale, step it
back up to Mountain.

00:13:41.920 --> 00:13:44.461
Catch your breath, inhale in.

00:13:44.461 --> 00:13:48.271
Exhale, slow and
steady breathe out.

00:13:51.375 --> 00:13:52.610
Nice work.

00:13:52.610 --> 00:13:54.579
Okay, shifting weight
and awareness now

00:13:54.579 --> 00:13:56.100
into the right foot.

00:13:56.100 --> 00:13:57.529
Here we go, lifting
that left knee up on

00:13:57.529 --> 00:13:58.960
a little marionette string.

00:13:58.960 --> 00:14:02.180
Find that active
connection between your palms,

00:14:02.180 --> 00:14:03.519
elbows left to right.

00:14:03.519 --> 00:14:05.737
Standing One-Legged Tadasana.

00:14:06.980 --> 00:14:08.950
Find your balance today.
It's different every day.

00:14:08.950 --> 00:14:10.470
That's the thing about
balancing poses, right?

00:14:10.470 --> 00:14:12.010
They do not lie.

00:14:12.010 --> 00:14:13.270
It's all good.
Inhale in.

00:14:13.270 --> 00:14:15.459
You can slide the
left toes on the ground if

00:14:15.459 --> 00:14:18.240
that better suits you today.

00:14:18.240 --> 00:14:19.370
Otherwise, keep it lifted.

00:14:19.370 --> 00:14:23.420
Inhale in, exhale, let's
send those left toes back.

00:14:24.716 --> 00:14:26.600
Alright, fingertips are
gonna go down to come up.

00:14:26.600 --> 00:14:28.529
Here we go, inhale,
reach for the sky.

00:14:29.539 --> 00:14:31.140
Keep the left arm lifting.

00:14:31.140 --> 00:14:33.600
Right fingertips slide down.

00:14:33.600 --> 00:14:35.290
Then send 'em back.

00:14:35.290 --> 00:14:37.140
So lots of energy in arms,

00:14:37.140 --> 00:14:38.430
lots of energy
n the fingertips,

00:14:38.430 --> 00:14:40.579
spread your fingers.

00:14:40.579 --> 00:14:42.940
Okay, first find this
big connection here.

00:14:42.940 --> 00:14:45.170
Breathing deep.

00:14:45.170 --> 00:14:47.540
Beautiful. Inhale in.

00:14:47.540 --> 00:14:49.820
A long belly.
Maybe you look up.

00:14:49.820 --> 00:14:52.030
Exhale, we're gonna
lift from the pelvic floor.

00:14:52.030 --> 00:14:54.030
So squeeze the inner
thighs to the midline.

00:14:54.030 --> 00:14:55.030
We switch here.

00:14:55.030 --> 00:14:58.100
Left fingertips go back,
right fingertips go forward.

00:14:58.100 --> 00:15:01.680
I'm pressing the ball joint of
my front big toe for balance.

00:15:01.680 --> 00:15:03.230
Straightening both legs,
really lifting,

00:15:03.230 --> 00:15:06.110
lifting, lifting
that left heel back up.

00:15:06.110 --> 00:15:08.200
Good, then I bend the
front knee and switch.

00:15:08.200 --> 00:15:11.010
Left fingertips go
forward and all the way,

00:15:11.010 --> 00:15:13.760
right fingertips go back.

00:15:13.760 --> 00:15:15.920
A 100% full body experience.

00:15:15.920 --> 00:15:16.920
Here we go.

00:15:16.920 --> 00:15:19.040
It's okay if it
takes some time here.

00:15:19.040 --> 00:15:21.060
Exhale, navel draws up and in.

00:15:21.060 --> 00:15:22.340
We straighten both legs.

00:15:22.340 --> 00:15:23.460
We lift, lift, lift.

00:15:23.460 --> 00:15:26.330
Right fingertips forward,
left fingertips back.

00:15:26.330 --> 00:15:28.559
And inhale,
bend that front knee.

00:15:28.559 --> 00:15:31.510
Left fingertips sweep
forward and all the way up,

00:15:31.510 --> 00:15:34.320
right fingertips sweep back.

00:15:34.320 --> 00:15:36.849
Exhale, navel draws up and in.

00:15:36.849 --> 00:15:38.720
Little bit of
Pyramid variation here.

00:15:38.720 --> 00:15:41.710
Right fingertips forward,
left fingertips back.

00:15:42.593 --> 00:15:45.510
And inhale,
we bend the front knee.

00:15:45.510 --> 00:15:47.520
Left fingertips forward,
right fingertips reach back.

00:15:47.520 --> 00:15:50.720
Really reach beyond
the fingertips even here.

00:15:50.720 --> 00:15:52.829
Good, inhale we come forward.

00:15:52.829 --> 00:15:55.380
You got this.
Pull the right hip crease back.

00:15:55.380 --> 00:15:57.800
Lift up off that left heel.

00:15:57.800 --> 00:16:00.770
And inhale, bend the front knee.

00:16:00.770 --> 00:16:02.360
Reach, reach, reach.

00:16:02.360 --> 00:16:04.089
Okay, last one, here we go.
We got this.

00:16:04.089 --> 00:16:05.529
Navel draws in.

00:16:05.529 --> 00:16:06.603
Breathe out.
Here we go.

00:16:06.603 --> 00:16:07.599
Straighten the legs.

00:16:07.599 --> 00:16:10.620
Right fingertips forward,
left fingertips back.

00:16:10.620 --> 00:16:13.610
And last one, bend that
front knee, building strength.

00:16:13.610 --> 00:16:15.760
So good for the whole
body and the brain here.

00:16:15.760 --> 00:16:17.690
Here we go, left fingertips up.

00:16:17.690 --> 00:16:19.110
And now right fingertips up.

00:16:19.110 --> 00:16:20.320
Big breath in.

00:16:20.320 --> 00:16:22.829
Stick with it, exhale, 
palms come together.

00:16:22.829 --> 00:16:24.540
And float down to
the heart with control.

00:16:24.540 --> 00:16:25.540
Stick with it.

00:16:25.540 --> 00:16:28.480
We'll bend that back knee and
from center connect to you core,

00:16:28.480 --> 00:16:30.569
step that back foot
up to meet the front.

00:16:30.569 --> 00:16:32.270
Bring the feet together,
really together.

00:16:32.270 --> 00:16:33.230
Awesome work.

00:16:33.230 --> 00:16:34.620
Interlace the fingertips here,

00:16:34.620 --> 00:16:38.750
press the palms
forward, up and back.

00:16:38.750 --> 00:16:40.360
Dig into the heels.

00:16:40.360 --> 00:16:43.290
Maybe carve a line with
your nose, look all the way up.

00:16:43.290 --> 00:16:48.500
We're breathing here
for ten, nine, eight,

00:16:49.275 --> 00:16:52.680
seven, six, breathe.

00:16:52.680 --> 00:16:57.250
Five, four, three, two

00:16:57.250 --> 00:16:59.070
and on the one,
we'll release.

00:16:59.070 --> 00:17:03.019
Fingertips slowly
float down at your sides.

00:17:03.019 --> 00:17:05.760
Go ahead now bring your
chin now parallel to the earth.

00:17:05.760 --> 00:17:08.809
If you feel comfortable, close
your eyes here, Mountain Pose.

00:17:08.809 --> 00:17:10.778
And just notice

00:17:12.205 --> 00:17:14.124
notice how you feel.

00:17:16.470 --> 00:17:21.280
Can you feel the
warmth in the low back?

00:17:21.280 --> 00:17:24.720
The warmth on your brow?

00:17:24.720 --> 00:17:27.390
Your lip?

00:17:27.390 --> 00:17:29.920
Can you feel or notice areas
here that might be a little bit

00:17:29.920 --> 00:17:32.990
clenched that you can
soften and surrender.

00:17:36.126 --> 00:17:39.030
Maybe you feel a little emotion.

00:17:39.030 --> 00:17:41.227
Maybe not.

00:17:46.010 --> 00:17:48.990
Inhale, reach the fingertips up.

00:17:48.990 --> 00:17:52.489
Exhale, forward fold,
take it all the way down.

00:17:52.489 --> 00:17:53.540
Bend your knees.

00:17:53.540 --> 00:17:55.100
Just a little love
for the low back here.

00:17:55.100 --> 00:17:58.919
Walk the fingertips
to one side, any side.

00:17:58.919 --> 00:18:01.572
And then to the other.

00:18:03.100 --> 00:18:04.790
Keep breathing
nice active breath.

00:18:04.790 --> 00:18:06.600
Walk it back to center.

00:18:06.600 --> 00:18:08.280
Inhale, halfway lift.

00:18:08.280 --> 00:18:09.620
Last one.

00:18:09.620 --> 00:18:12.760
Exhale, soften
fold everything in.

00:18:12.760 --> 00:18:15.080
Tuck the chin,
bend your knees generously

00:18:15.080 --> 00:18:17.290
and begin to
slowly roll it up.

00:18:17.290 --> 00:18:19.626
Stacking through the spine.

00:18:23.509 --> 00:18:26.580
Nice, then keep your
gaze straight out here,

00:18:26.580 --> 00:18:27.760
so you don't need to look down.

00:18:27.760 --> 00:18:29.280
Just trust that
the ground is there.

00:18:29.280 --> 00:18:31.991
You're gonna walk your
feet as wide as your yoga mat.

00:18:31.991 --> 00:18:34.130
You're gonna turn the
toes just slightly out.

00:18:34.130 --> 00:18:35.830
You're gonna bend your
knees just a little bit.

00:18:35.830 --> 00:18:38.690
And we're gonna take the
arms gently side to side here.

00:18:38.690 --> 00:18:42.560
We're gonna end with a little
Knocking On Heaven's Door.

00:18:42.560 --> 00:18:44.560
Moving the energy,
spicing it up.

00:18:44.560 --> 00:18:48.890
Giving you that energy that you
need to maybe go for a walk or

00:18:48.890 --> 00:18:51.118
cook dinner or write something,

00:18:51.118 --> 00:18:54.700
do something creative.

00:18:54.700 --> 00:18:58.543
Maybe dance

00:18:58.543 --> 00:19:01.170
in your living room.

00:19:01.170 --> 00:19:03.480
Whatever you need
the energy to do,

00:19:03.480 --> 00:19:06.809
I hope this practice will
support you in doing that.

00:19:06.809 --> 00:19:09.468
And no one said it was
going to be easy, right?

00:19:09.468 --> 00:19:12.510
But it's about the exploration,
the willingness.

00:19:14.860 --> 00:19:17.450
Keep it awake and alive.

00:19:19.059 --> 00:19:21.440
And to spice it up.

00:19:21.440 --> 00:19:23.240
Keep sharp.

00:19:23.240 --> 00:19:24.849
Alright, slow it down.

00:19:24.849 --> 00:19:26.200
Bring it back to center.

00:19:26.200 --> 00:19:27.440
Again, you don't
need to look down.

00:19:27.440 --> 00:19:31.980
Bring those feet together
like the awesome person you are.

00:19:31.980 --> 00:19:34.280
I was gonna say something else.

00:19:34.280 --> 00:19:37.627
And we'll close by bringing
the palms together at the heart.

00:19:39.994 --> 00:19:41.640
Bow the head if you like.

00:19:41.640 --> 00:19:44.380
Just give thanks
for this moment.

00:19:44.380 --> 00:19:47.360
Carving out some
time for yourself.

00:19:47.360 --> 00:19:48.880
I admire you.

00:19:48.880 --> 00:19:51.760
Thanks for sharing your valuable
time and energy with me.

00:19:51.760 --> 00:19:54.165
I hope to see you again soon.

00:19:54.165 --> 00:19:56.017
Namaste.

00:19:57.108 --> 00:20:01.450
(upbeat music)