WEBVTT

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- What's up, everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and today per your request,

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we have a core 
conditioning practice.

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This one's a quickie so
hop into something comfy

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and let's get started.

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(upbeat music)

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Alright, let's begin 
on our backs.

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So take your time
getting down there,

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we don't need to
rush anything here.

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Move mindfully.

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A little goes a long way,

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we really wanna pay
attention to the how,

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so we're gonna
focus on the breath today

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while we get our
core conditioning in.

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So to start, you're just gonna
bring the hands to the belly,

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feet on the ground,
knees up towards the sky,

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close your eyes,
relax your shoulders.

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Take a deep breath in,
fill the belly with air.

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And then exhale, 
it softens and releases.

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And again, big inhale.

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Fill the belly with air.

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And exhale, 
it softens and releases.

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And last time, this time 
really inhale lots of love in.

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And lots of love out.

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Beautiful.

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Alright, from here, we're
gonna extend the legs out long.

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Then we're gonna
start nice and easy.

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Hug the right knee into
the chest and then switch,

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hug the left
knee into the chest.

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Hug the right knee into
the chest and then the left.

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Now we're gonna add a
lift of nose toward the knee.

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You're lifting the head,
the neck and the shoulders.

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If this doesn't work for you

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in the head, the neck,
the shoulders,

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you can bring the head
back down and work here.

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We are targeting
the lower belly here,

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scooping the tailbone up.

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Keep the shoulders
relaxed in either variation.

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Breathing deep.

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Now just when you feel
like you wanna give up,

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that's actually when we're
going to now straighten the legs

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and work in little scissors.

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So you can keep a
little bend in your knee,

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but we're extending 
the legs out long,

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just challenging yourself here.

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And we're gonna be
here for three, two,

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and even it out on the one.

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Great, hug both
knees into the chest.

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Bring the palms into the knees.

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You're gonna draw
the knees out wide,

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so the, excuse me, out in front,
so the arms are extended.

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Peek at me if you need to.

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Good, then take
the knees out wide

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and then draw them
in towards center.

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Good, take 'em out towards 
the front edge of your mat

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around and in towards center.

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And one more time, out,

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around and in towards center.

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Beautiful.
Interlace the fingertips,

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send the hands behind the
head here, nice and easy.

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We're gonna lift the shins

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so that they're parallel
to the sky or to the ceiling.

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So you're gonna feel
that tailbone scoop up,

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the low belly draws down.

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Belly is engaged,
abdominal wall is engaged.

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We're just gonna 
do light taps here.

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Right toes, left toes.

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Nice and easy.

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Now we're wanting 
to make sure that this

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knee over the hip
stack doesn't get too rocked.

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So you're not wanting to
bring your knees in too much,

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but as best you can try 
to keep the knee over

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the hip so that 
femur is aligned.

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You're gonna feel
it in your low belly,

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you're gonna wanna keep
your low back nice and safe,

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nice and flush with the mat.

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Alright, just when
you wanna give up here,

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we're gonna lift the head,
the neck, the shoulders,

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keep the elbows wide to
challenge ourselves here.

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Tapping the toes
with the head lifted here.

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In this nice, little 
neck hammock here,

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you can extend the thumbs

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so you have a
little bit of support.

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We're here for three,
gaze up towards the sky, two.

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And evening it out on the one.

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Beautiful.

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Release, hug the
knees into the chest,

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take a deep breath in.

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And then exhale,
extend the legs out long.

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Alright, from here,
listen carefully.

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You can start by using
your hands on the ground,

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we're gonna inhale,
sit up all the way tall,

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send the fingertips
up towards the sky

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and then exhale, Forward Fold.

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Navel draws back, nice and
articulate through the spine,

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we roll it back down to one.

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Use the hands if you need to,
otherwise we'll inhale,

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reach the arms all
the way up as you sit up.

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Then exhale, fold.

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And then slow and steady
navel draws to the spine,

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we lower down with control.

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Here we go, inhale to lift.

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Exhale to fold.

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Slow and steady

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with control all 
the way back down

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and you can move in your
own pace, nice and slow.

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Again, feel free to use
the hands on the earth,

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or fingertips on the earth
to get through that first move,

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and in time, you won't 
need them anymore.

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Alright, so you can start to
do this now at your own pace.

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Don't feel like you
have to rush, right?

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This is not
about number of reps,

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but about the
quality of movement

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and your connectivity 
and your engagement.

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So we're slowly
building heat up here.

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Again, if you need to use the
hands or the elbows to sit up,

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go for it.

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Don't be hard on yourself,
just take it nice and slow.

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Really articulating

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through the spine 
on the way down.

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Beautiful.

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We're gonna do two more,
wherever you are, you got this.

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If you took a break,
pick back up, here we go.

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And after that final one,

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you'll come onto your back.

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And you can center yourself
on the mat, recenter rather.

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Then we're gonna 
bring the hands

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right underneath the bum here.

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Beautiful.

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Alright, with the
legs extended out,

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let's lift now, big breath,
big move here,

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we're gonna lift both
legs up towards the sky,

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bend just the right leg down

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and we begin to
scissor move here.

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Many of you know this,

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but stay with your
breath here nice and slow.

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Hugging the low ribs in.

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Chin is nice and tucked.

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Oops.

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Keep it going, nice and steady.

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And then if you want,
we can add a little lift,

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a little hover,

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lifting the
head all the way up.

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Keeping that
image of like a orange

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or a mango, grapefruit

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between the chin
and the chest here.

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And for the last 10 seconds,

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we're gonna speed it up here.

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Scissoring the legs,

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Breathing deep.

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Scooping the tailbone up,

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pressing the
hands into the earth.

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Three, two and one.

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Great, slowly release the hands,

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hug the knees into the chest.

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Rock gently side to side.

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Observe your breath.

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Beautiful.

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From here, we're gonna extend
the legs out one more time.

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This time as we inhale,
we're gonna sit up,

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we're gonna lift up,

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we're gonna bend the right knee,

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we're gonna grab,
excuse me, the left knee,

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we're gonna grab the
left ankle or the left foot.

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Good, then slowly
lower down. Alternate.

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Lifting up, grabbing the
right foot or right ankle.

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Or maybe even right knee. 
And slowly releasing.

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Again, this is not
about the number of reps,

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this is about slow, beautiful

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movement with connectivity.

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Engage, working the
whole abdominal wall.

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I'm gonna stop talking
so I can do this with you.

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Finding a nice pace

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with your breath.

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This is about connectivity

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and engaging your muscles,

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not about reps or quantity.

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Inhaling to lower.

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Exhaling to lift.

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Beautiful.

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Then even it out and
we'll release, nice and easy.

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Bend the knees,
feet come to the ground.

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Interlace the fingertips,
bring them behind the head.

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Okay, last little bit.

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Shins come parallel
to the ceiling again.

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We're gonna extend
the right leg out,

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right elbow to left knee.

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Inhale to center,
exhale left leg out,

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left elbow to right knee.

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You got this, inhale
to center and switch.

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Alternating here,
finding that center moment

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to really draw the navel down.

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Beautiful.

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Moving with your breath,

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nice and easy.

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Bicycles.

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Beautiful.

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Now, if you want, you can 
pick up the pace here,

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go at a double-time speed.

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Nice and easy for ten,

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nine, eight, seven,

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six, five.

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Keep breathing, four,

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three, two and one, release it.

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Beautiful, hug the knees
into the chest (chuckles),

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you're like, "Nice and easy?"
When I say nice and easy,

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I mean like nice
and easy in the face,

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like not working any
harder than we need to.

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Alright, from here take the
knees over to the right side.

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Just a little twist here 
can let the arms open up

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into little cactus arms.

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Close your eyes and relax,
breathe into your belly.

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Beautiful and then bringing
it back through the center,

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taking the legs
to the other side,

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and just taking a second here.

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Feel that nice twist,
that massage in the belly.

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Close your eyes,
relax everything, breathe in.

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And breathe out.

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Awesome, come
back to the center,

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hug the knees into the chest.

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One last time, slide the 
hands behind the thighs

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and then you can rock up
to a nice comfortable seat.

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Alright, high five, everyone,
thank you so much for joining me

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for this conditioning practice.

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I will see you next time,
take good care.

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(upbeat music)