WEBVTT

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- What's up everyone,
welcome to Yoga with Adriene.

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I'm Adriene, and we
have an awesome practice

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here for you today.

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This is a response to a request
for that beach body yoga.

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You asked for it, 
you're gonna get it.

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But we're gonna go at it
mindfully, really blanket ourselves

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in self-love, 
accept where you are today,

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get a little heat 
going in the body,

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trim, tone but also make
sure that we're being

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really kind to ourselves
and really loving because

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that's what matters most, right?

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That's where the real
transformation comes from.

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All right, so hop 
into something comfy

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and let's get started.

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(uplifting music)

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Welcome my friend.

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Let's start standing at
the top of your yoga mat,

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palms pressing together,
heart center anjali mudra.

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Close your eyes, feel
your feet on the earth.

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Lift your sternum 
to your thumbs.

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Relax the shoulders down and
begin to notice your breath.

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(relaxing music)

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Gently draw the 
chin to the chest,

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draw the head to the heart

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tuning into this moment,
accepting where you are today.

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And gently release the
fingertips, lift the chin

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and inhale, 
squeeze shoulders to ears.

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Exhale, drop them down.

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Two more, squeeze and
lift as you breathe in.

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And exhale, relax and down.

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One more time, squeezing and
then releasing on the exhale.

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Beautiful.

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Soften the knees and 
when you're ready,

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inhale, reach for the sky.

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Imagine you're carrying a
big beach ball overhead here,

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so give yourself lots of space.

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Inhale, lift the heart.

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Reach and exhale, bend
the elbows, thumbs back,

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pinkies forward.

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Inhale, reach for the sky.

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And exhale, forward fold.

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Take your time here.

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Find what feels good, 
clasp the elbows,

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shake the head 
a little side to side.

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Maybe gently walk the fingertips
to one side then the other.

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Bend the knees as 
generously as you need.

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And when you're ready, 
release the arms

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and inhale, draw the palms
all the way up to the tops

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of the thighs.

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Loops the shoulders 
back and find length

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from the crown of the head
of the tip of the tailbone.

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Draw the navel in, inhale.

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Exhale, fold.

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Let's explore that again.

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Inhale, this time palms to shins.

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Loop the shoulders back.

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Draw the navel up 
towards the spine.

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Lengthen through the neck.

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Breath in and exhale fold.

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This time, fingers on the earth.

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We inhale, loop the
shoulders, find the length,

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kind of an ashtangi version here.

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And on an exhale, release.

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One more, this time inhale.

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Connecting to your center, 
lift the heels.

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Draw the navel inward and
upward, uddiyana bandha,

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and on an exhale, release.

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Great job.

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Inhale, sweep the arms up
and overhead, big stretch.

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Big stretch.

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And exhale, bend the elbows.

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Thumbs back, pinkies forward.

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Inhale, reach.

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Exhale, fold.

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Inhale, lengthen, find that
flat back, your version.

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Exhale, fold.

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Plant the palms, 
step back to plank.

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A couple of deep breaths here.

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Press away from your yoga mat.

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Keep that length 
from crown to tail.

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Then when you're ready,
slowly lower the knees down,

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hug the elbows into 
the side body,

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keep that length as 
you slowly lower down.

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Cobra, inhale to 
open your heart.

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Exhale to release.

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Inhale to plank, and exhale,

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navel to spine as you send
it back downward facing dog.

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Pedal to the feet.

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And when you're ready, 
drop the left heel and inhale,

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lift the right leg up high.

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Take a moment to work it out,
maybe stack the hips, open it.

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And then here we go,
connecting to our center,

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we'll squeeze knee to nose.

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Inhale, three-legged dog.

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And exhale, release.

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Switch sides.

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Inhale, lift the left leg up high.

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Take a second, 
stack the hips, open up.

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And we'll bring it back 
and knee to nose.

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Draw the navel up.

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Inhale, three-legged dog.

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And exhale, release, down dog.

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Deep breath in.

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Big exhale out 
through the mouth.

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Make your way 
to the top, take your time.

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Move with ease, 
move with your breath.

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Inhale lifts you 
up halfway; exhale, fold.

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Root to rise.

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Inhale, reach for the sky.

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And exhale, bending the elbows.

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Inhale, reach; exhale, fold,

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finding something new each time.

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Inhale, halfway lift, your version.

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Exhale, soften and bow.

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Plant the palm, 
step it back to plank

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and this time you can
lower the knees or not.

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Lowering down belly 
to cobra or chaturanga

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to upward facing dog.

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Move with your breath,

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find your rhythm, 
we'll meet in down dog.

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Here we go, inhale, lift
the right leg up high.

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Exhale, knee to nose.

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This time, 
step the right foot up,

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lower the back knee down.

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We'll find a nice low
lunge here as we pull

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the right hip crease back and
reach the fingertips up high.

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Big beach ball over the head.

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Inhale in, open the chest.

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And on an exhale, 
raining it down.

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Lift the back knee,
connect to your center.

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Inhale, open up to a
twist, right fingertips

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towards the sky, lengthen
through the neck,

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through the crown.

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On an exhale, we bring it back.

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Step the right foot back,
move through a vinyasa,

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a flow that suits you.

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Again, work to find your rhythm.

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We'll meet in down dog.

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Here we go, inhale, lift
the left leg up high.

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Exhale, knee to nose.

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Step it up, lower the 
right knee down

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and take your time
here, find your footing.

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Engage the inner thighs,
pull the left hip crease back

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and inhale, reach it up in
overhead, big beach ball.

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Lots of space.

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Inhale, lift your heart, smile.

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And on an exhale, 
rain it down.

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Plant the right palm.

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When you're ready, pull
that left hip crease back.

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Left fingertips up towards the sky.

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Breathing deep here.

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Long, beautiful neck.

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And exhale, release.

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Plant the palm, step it back

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and you go with the flow.

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In downward dog, take a
deep breath in and exhale,

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sigh it out.

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Inhale, look forward.

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On the exhale, 
make your way to the top.

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Inhale, lift and lengthen.

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Exhale, soften and bow.

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Bend the knees, inhale, 
reach for the sky.

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And exhale, thumbs back, 
pinkies forward.

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Inhale, reach; 
exhale, forward fold.

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This time, 
bend the knees generously.

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Pull both hip creases back.

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Feet are together.

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And when you're ready, left
fingertips come right down

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in front of your gaze and we're
gonna open right fingertips

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to the sky.

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Keep that, 
lengthen the crown, inhale.

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And on an exhale, bring it back,

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right fingertips replace
the left and inhale

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as if you were pulling
a bow and arrow back.

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Reach left fingertips 
up towards the sky.

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Big breath in, you got this.

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Exhale, back down you go.

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Forward fold.

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Inhale, lift and lengthen,
maybe trying lifting the heels,

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connecting to your center
and then maintain that

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as you bend the knees and try
to hop it back, Chaturanga.

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Upward facing dog,

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downward facing dog.

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Inhale, lift the 
right leg up high.

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Exhale, right knee 
to right tricep.

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Inhale, three-legged dog;

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exhale, cross it 
over to the left.

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Inhale, three-legged dog.

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Last time, exhale, knee to nose.

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Step your right foot up, 
high lunge.

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Squeeze the inner thighs together,

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cultivate strength and
when you're ready, inhale.

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Reach the fingertips up high,
big beach ball overhead.

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Pull that right hip crease
back, connect to your center.

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Inhale, draw the palms together.

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And exhale, 
big twist to the right.

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Left tricep to the outer edge
of that right thigh bone.

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Strong in the back leg.

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You can always 
lower the back knee

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as you grow your practice.

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Lift it up whenever you're ready.

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Option here to open up the arms.

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Keep length from crown to tail.

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Awesome.

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Inhale in, exhale, release.

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Step the back foot up halfway.

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Pyramid pose, 
straightening both legs,

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lifting right hip crease
up towards the heavens.

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Relax the weight of the
head down and breathe deep.

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Big inhale in, big
exhale, back to your lunge

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and back to plank.

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Find your rhythm, 
move with your breath.

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Vinyasa.

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Downward facing dog.

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Inhale, lift the left leg up high.

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Exhale, left knee to left tricep.

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Inhale, lift it up.

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Exhale, cross it over.

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Inhale, last time.

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Exhale, knee to nose.

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Step the left foot up,

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find your foundation, squeeze
the inner thighs together.

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Bend that right knee a
little bit so you can get

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your pelvis underneath you.

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Navel draws in and up.

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When you're ready, 
reach for the sky.

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Lots of space.

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Inhale, open your heart.

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Exhale, moving into your twist.

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Outer edge of the right
arm against the outer edge

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of the left thigh.

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Lots of length from the
crown all the way to the tail

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and all the way out
through that right heel.

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Open up the arms 
if you're ready.

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If not, be where you are
today, fully present.

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Inhale in, exhale to release.

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Great, step that back
foot up, pyramid pose,

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straightening both legs.

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Inhale, lengthen.

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Exhale to fold.

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Top of the left thigh
bone gently pulls up.

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Take one more deep breath in.

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Then use your exhale to slowly
come back to your lunge,

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back to a strong plank.

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Then you can take it straight
to downward facing dog

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or vinyasa.

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Listen to your body,

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move with your breath.

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From down dog, inhale, 
look forward, bend the knees.

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And exhale, 
hop or step to the top.

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Inhale, find the length; 
exhale, fold.

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Inhale, reach for the sky.

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Exhale, bend the elbows, 
open the chest.

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Inhale, reach.

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And exhale, fold.

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Inhale, halfway lift.

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Lift the heels, draw the belly in

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then maintain that
connection to your center,

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uddiyana bandha, as you
release the palms to the ground

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and practice hopping it
back, chaturanga. charter

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Inhale, up dog.

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Exhale, down dog.

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Here we go, 
picking up the pace, giddy up.

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Inhale, right leg up high.

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Exhale, right knee 
to right elbow.

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Inhale, exhale, cross it over.

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Inhale, exhale, knee to nose.

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Then step it up.

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Pivot on the back foot,
find your foundation

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for warrior one.

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Reaching the fingertips
up whenever you're ready,

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big beach ball overhead.

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Then slowly, we'll release
the arms, find eagle arms,

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right arm 
underneath the left arm.

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Inhale, elbows lift.

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Exhale, bowing forward, 
chin to chest,

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navel draws in.

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Beautiful, strong 
footing as you inhale.

00:13:49.895 --> 00:13:53.165
Unravel and exhale warrior two.

00:13:54.705 --> 00:13:56.602
Keep breathing.

00:13:56.602 --> 00:13:59.605
Inhale, reach right fingertips
forward, up and back.

00:13:59.605 --> 00:14:00.786
Peaceful warrior.

00:14:00.786 --> 00:14:03.142
Keep that bend 
in the front knee.

00:14:03.142 --> 00:14:06.083
Exhale, extended side angle.

00:14:07.513 --> 00:14:09.515
Long neck.

00:14:10.669 --> 00:14:12.851
Inhale, peaceful warrior.

00:14:15.087 --> 00:14:19.158
And exhale, all the
way back to your lunge.

00:14:19.158 --> 00:14:21.489
Really nice work.

00:14:21.489 --> 00:14:23.668
We'll pivot on the back foot,

00:14:23.668 --> 00:14:25.397
and here we go, inhale.

00:14:25.397 --> 00:14:27.866
Standing splits, 
or as I like to call it,

00:14:27.866 --> 00:14:30.135
standing one legged 
forward fold.

00:14:30.135 --> 00:14:34.119
So think uttanasana 
on that front leg.

00:14:34.119 --> 00:14:37.475
Lift from the left inner thigh.

00:14:37.475 --> 00:14:39.834
Left toes point down.

00:14:39.834 --> 00:14:42.419
Keep breathing here.

00:14:42.419 --> 00:14:44.917
We're gonna soften 
through that left knee,

00:14:44.917 --> 00:14:48.200
bend that left knee and slowly
lift it up through center.

00:14:48.200 --> 00:14:50.222
Reach the arms up and overhead,

00:14:50.222 --> 00:14:53.168
standing one legged
tadasana, you got this.

00:14:53.168 --> 00:14:54.960
Stay connected to your core.

00:14:54.960 --> 00:14:59.207
Inhale, and exhale,
release the left foot down.

00:14:59.207 --> 00:15:00.148
Beautiful.

00:15:00.148 --> 00:15:02.073
Inhale, reach for the sky.

00:15:02.073 --> 00:15:04.657
Exhale, bend the elbows.

00:15:04.657 --> 00:15:06.794
Inhale, reach.

00:15:06.794 --> 00:15:09.041
Exhale, fold.

00:15:09.041 --> 00:15:11.844
Inhale, halfway lift, 
your version.

00:15:11.844 --> 00:15:14.442
Exhale, step or hop it back.

00:15:14.442 --> 00:15:17.616
Move through a vinyasa here
or feel free to take it

00:15:17.616 --> 00:15:20.886
straight to downward facing dog.

00:15:20.886 --> 00:15:23.017
Here we go, other side.

00:15:23.017 --> 00:15:26.354
Moving with the breath, inhale,
lift the left leg up high.

00:15:26.354 --> 00:15:28.867
Left knee to left elbow.

00:15:28.867 --> 00:15:30.863
Inhale, reach it up.

00:15:30.863 --> 00:15:33.044
Exhale, cross it over.

00:15:33.044 --> 00:15:34.520
Inhale, reach.

00:15:34.520 --> 00:15:36.741
Exhale, knee to nose.

00:15:36.741 --> 00:15:40.031
Step the left foot up,
pivot on the back foot.

00:15:40.031 --> 00:15:41.360
Find your foundation.

00:15:41.360 --> 00:15:45.577
When you're ready, reach
the fingertips up high,

00:15:45.577 --> 00:15:49.815
warrior one, pulling that
left hip crease back.

00:15:49.815 --> 00:15:51.830
Inhale, open your heart.

00:15:51.830 --> 00:15:55.387
And exhale, this time left
arm underneath your right,

00:15:55.387 --> 00:15:56.789
garudasana arms.

00:15:56.789 --> 00:16:01.026
Inhale, lift the elbows up high.

00:16:01.026 --> 00:16:04.663
Exhale, draw the navel in, 
chin to chest,

00:16:04.663 --> 00:16:06.065
rounding through the spine.

00:16:06.065 --> 00:16:07.533
Strong legs here.

00:16:09.483 --> 00:16:11.603
Inhale.

00:16:11.603 --> 00:16:13.839
Exhale, unravel, warrior two.

00:16:15.579 --> 00:16:17.913
Beautiful, 
front knee over front ankle.

00:16:19.921 --> 00:16:22.614
Moving with the breath,
inhale, peaceful warrior,

00:16:22.614 --> 00:16:25.398
reach fingertips forward, 
up and back.

00:16:26.919 --> 00:16:28.954
Create space.

00:16:28.954 --> 00:16:32.057
On an exhale, 
extended side angle.

00:16:32.057 --> 00:16:35.694
Maintain that length 
from crown to tail.

00:16:37.304 --> 00:16:40.514
Keep energy in the right inner thigh.

00:16:43.736 --> 00:16:46.538
Peaceful warrior one more
time, moving with your breath,

00:16:46.538 --> 00:16:48.540
just nice, long, 
smooth, deep breaths.

00:16:49.530 --> 00:16:53.932
Inhale and exhale, cartwheeling
all the way back down

00:16:53.932 --> 00:16:57.116
to your lunge, awesome work.

00:16:57.116 --> 00:16:59.184
Pivot on the back foot, 
standing splits

00:16:59.184 --> 00:17:01.387
whenever you're ready.

00:17:01.387 --> 00:17:05.190
Working to keep the
inner thighs engaged,

00:17:05.190 --> 00:17:07.798
the toes full of energy.

00:17:09.228 --> 00:17:11.997
Hips are leveled here so
you're really thinking about

00:17:11.997 --> 00:17:14.877
bringing your right inner
thigh up towards the sky.

00:17:15.968 --> 00:17:20.093
Maintain nice control of
the breath, strong focus.

00:17:20.093 --> 00:17:23.275
Here we go bringing the
right knee in nice and slow,

00:17:23.275 --> 00:17:24.915
all the way up.

00:17:24.915 --> 00:17:26.979
Fingertips reach 
towards the sky,

00:17:26.979 --> 00:17:29.248
standing one legged tadasana.

00:17:29.248 --> 00:17:31.617
Big beach ball overhead.

00:17:31.617 --> 00:17:36.797
Squeeze right knee up and in
and, on an exhale, release.

00:17:36.797 --> 00:17:40.359
Inhale, reach, maybe
slight back bend here.

00:17:40.359 --> 00:17:44.761
And exhale, 
hands to heart, namaste.

00:17:44.761 --> 00:17:48.667
Awesome work, take a moment
here to loop the shoulders,

00:17:48.667 --> 00:17:53.667
close your eyes, cool it
down, observe your breath.

00:17:58.844 --> 00:18:01.647
When you're ready, step
or hop the feet as wide

00:18:01.647 --> 00:18:04.283
as your yoga mat, and then turn
your toes out left to right

00:18:04.283 --> 00:18:06.351
so they're spilling off the map.

00:18:06.351 --> 00:18:08.554
Inhale, reach for the heavens.

00:18:08.554 --> 00:18:12.191
And exhale, down you go,
have some fun, keep it light.

00:18:12.191 --> 00:18:14.326
We're coming into 
our yogic squat.

00:18:16.006 --> 00:18:18.464
Some love for the hips
here, keep a nice awareness

00:18:18.464 --> 00:18:20.466
in the head, the neck.

00:18:21.633 --> 00:18:23.635
Press into all four 
corners of the feet,

00:18:23.635 --> 00:18:25.637
and if the heels don't 
come down, no prob,

00:18:25.637 --> 00:18:27.639
you can keep them lifted here.

00:18:31.910 --> 00:18:34.646
Then stay here, or if
you have a crow practice

00:18:34.646 --> 00:18:37.382
or want to practice vakasana, 
now would be

00:18:37.382 --> 00:18:39.818
a great chance to do that,
bringing the toes together,

00:18:39.818 --> 00:18:43.133
sending the gaze forward.

00:18:43.133 --> 00:18:45.624
Your practice thus far has
really prepped you nicely

00:18:45.624 --> 00:18:48.727
for vakasana, but be sure
to keep your gaze forward,

00:18:48.727 --> 00:18:51.548
navel drawing up.

00:18:51.548 --> 00:18:54.132
You can also just 
stay in yogic squat.

00:18:54.132 --> 00:18:57.669
So a little bit of play
time for you to either

00:18:57.669 --> 00:19:00.038
give some love to the hips

00:19:00.038 --> 00:19:02.557
or work on your arm balance.

00:19:03.909 --> 00:19:07.412
When you're satisfied, 
we'll meet by slowly bringing

00:19:07.412 --> 00:19:11.917
the fingertips behind
us and coming to sit.

00:19:15.120 --> 00:19:17.189
When you're ready,
extend the legs out long,

00:19:17.189 --> 00:19:19.191
maybe give them a little shake.

00:19:22.294 --> 00:19:24.296
We'll bring the right
knee up towards the chest,

00:19:24.296 --> 00:19:26.951
swing the right 
fingertips behind.

00:19:28.934 --> 00:19:30.302
Check in with the neck.

00:19:30.302 --> 00:19:33.009
Make sure there's 
no added tension there.

00:19:33.872 --> 00:19:35.874
Sometimes in the 
powerful practice,

00:19:35.874 --> 00:19:38.310
we can create some 
tension in the neck.

00:19:38.310 --> 00:19:40.312
And then when you're ready,
just switch to the other side,

00:19:40.312 --> 00:19:41.480
same little twists.

00:19:41.480 --> 00:19:44.116
Sit up nice and tall,
check in with the neck.

00:19:45.676 --> 00:19:50.122
Breath, big breathes all the
way down into your diaphragm,

00:19:50.122 --> 00:19:52.124
into your belly.

00:19:56.929 --> 00:19:59.552
Awesome. Then when 
you're ready, release.

00:19:59.552 --> 00:20:02.834
We'll bring both knees
up, feet on the ground.

00:20:02.834 --> 00:20:06.772
Bring the hands behind
the backs of the thighs.

00:20:06.772 --> 00:20:09.374
Loop the shoulders, 
lift your heart,

00:20:09.374 --> 00:20:13.465
stay there or slowly lift the
shins parallel to the sky.

00:20:14.479 --> 00:20:18.884
Stay there or reach the
fingertips forward, palms up.

00:20:18.884 --> 00:20:22.807
Lift your heart, 
plug the shoulders back.

00:20:24.122 --> 00:20:26.458
Here we go, inhale,
reach the fingertips up.

00:20:26.458 --> 00:20:28.694
Exhale, twist to the right as you extend

00:20:28.694 --> 00:20:30.195
through the left leg.

00:20:30.195 --> 00:20:32.064
Inhale, up to center,

00:20:32.064 --> 00:20:33.999
exhale to the left

00:20:33.999 --> 00:20:36.168
so palms can 
be together, namaste

00:20:36.168 --> 00:20:38.904
or you can separate 
them and pretend like

00:20:38.904 --> 00:20:40.038
you're holding Simba.

00:20:40.038 --> 00:20:42.841
I'm gonna take Simba off
the ledge literally there,

00:20:42.841 --> 00:20:44.042
have some fun with it.

00:20:44.042 --> 00:20:45.744
Inhale, up to center.

00:20:45.744 --> 00:20:47.412
Exhale, you twist.

00:20:47.412 --> 00:20:48.714
Keep going.

00:20:48.714 --> 00:20:50.716
Try to maintain 
that lift in the heart.

00:20:50.716 --> 00:20:52.985
This is so great for the core
strength, for the back body.

00:20:52.985 --> 00:20:54.453
You got it, keep it going.

00:20:55.773 --> 00:20:58.090
And if you need to back
off a little bit, you can.

00:20:58.090 --> 00:20:59.706
No worries.

00:21:00.859 --> 00:21:03.373
Stay present, smile.

00:21:04.663 --> 00:21:07.088
And here we go, 
two more on each side.

00:21:09.601 --> 00:21:11.737
Now one more in 
each side, stick with it.

00:21:14.272 --> 00:21:15.507
And release.

00:21:15.507 --> 00:21:18.477
Oh, one of my 
favorite yoga poses here,

00:21:18.477 --> 00:21:21.146
arms resting on the
knees, just bow the head.

00:21:23.116 --> 00:21:25.926
And when you're ready, 
coming to lie down.

00:21:28.220 --> 00:21:30.622
Interlace the fingertips,

00:21:30.622 --> 00:21:32.691
bring them behind 
the head and go ahead

00:21:32.691 --> 00:21:34.485
and extend the thumbs.

00:21:34.485 --> 00:21:36.294
Begin to give yourself
a little massage there,

00:21:36.294 --> 00:21:39.465
releasing any tension, 
should feel good.

00:21:40.432 --> 00:21:43.335
When you're ready, let the
knees fall heavy to the right.

00:21:45.755 --> 00:21:48.373
If you need more, cross the
right ankle over the top

00:21:48.373 --> 00:21:50.375
of the left thigh here,
then close your eyes

00:21:50.375 --> 00:21:52.998
and big breaths to 
find some release.

00:21:56.175 --> 00:21:57.916
And take it to the other
side whenever you're ready.

00:21:57.916 --> 00:21:59.918
And again, if you need a
little more, you can cross

00:21:59.918 --> 00:22:02.699
the left ankle over the
top of the right thigh.

00:22:03.855 --> 00:22:05.566
Breathe deep.

00:22:06.792 --> 00:22:08.948
Massaging the back of the neck.

00:22:10.696 --> 00:22:12.397
And then release.

00:22:12.397 --> 00:22:16.956
All right, keep the knees
bent, heels on the ground.

00:22:18.203 --> 00:22:20.272
Inhale, lift the head,
the neck, the shoulders;

00:22:20.272 --> 00:22:22.941
and then exhale, 
lift the shins parallel.

00:22:22.941 --> 00:22:24.843
Yogi bicycles.

00:22:24.843 --> 00:22:26.678
Slow and mindful.

00:22:26.678 --> 00:22:29.981
Right knee to right elbows,
you extend the right leg.

00:22:29.981 --> 00:22:32.084
And then exhale, twist.

00:22:32.084 --> 00:22:35.353
Inhale to center; exhale, twist.

00:22:35.353 --> 00:22:37.989
Inhale to center; exhale, twist.

00:22:37.989 --> 00:22:39.960
Keep it going.

00:22:39.960 --> 00:22:43.359
Scoop the tailbone up,
draw the navel down.

00:22:45.397 --> 00:22:48.533
Try to keep the elbows
wide as you come to center,

00:22:50.902 --> 00:22:54.539
cultivating strength, you're
so awesome, so strong.

00:22:54.539 --> 00:22:56.684
Let's do two more.

00:22:57.874 --> 00:23:01.010
And now one more on
each side, you got this.

00:23:03.915 --> 00:23:05.684
And we rock!

00:23:05.684 --> 00:23:07.052
Release.

00:23:07.052 --> 00:23:10.555
Supta baddha konasana,
recline to cobbler's pose,

00:23:10.555 --> 00:23:13.225
take your hands to your
belly, give them a little pet.

00:23:13.225 --> 00:23:15.193
Soles of the feet 
come together here,

00:23:15.193 --> 00:23:17.095
knees nice and wide.

00:23:18.555 --> 00:23:20.870
Ahhh, then when you're
ready, bring the left hand

00:23:20.870 --> 00:23:23.833
to the heart and the right
hand gently to the belly.

00:23:25.583 --> 00:23:27.433
Awesome work today.

00:23:28.940 --> 00:23:32.344
Allow your breath to return
to its natural rhythm

00:23:33.654 --> 00:23:36.728
and take a solid moment
to appreciate your body.

00:23:38.884 --> 00:23:41.153
When you're ready, we'll
release the fingertips

00:23:41.153 --> 00:23:42.575
to the outer edges of the legs,

00:23:42.575 --> 00:23:45.223
bringing the knees together.

00:23:45.223 --> 00:23:48.059
Lift the toes, squeeze.

00:23:48.059 --> 00:23:51.563
Knees up towards the chest,
give yourself a big hug.

00:23:51.563 --> 00:23:53.832
Then bring the palms to the
knees and reach the toes

00:23:53.832 --> 00:23:55.567
towards the front edge.

00:23:55.567 --> 00:23:58.403
Should feel really 
good in the back body.

00:23:58.403 --> 00:24:01.096
And then whenever you're
ready, roll it up.

00:24:02.174 --> 00:24:05.277
On an inhale, squeeze, 
shoulders to ears.

00:24:05.277 --> 00:24:07.679
And exhale, drop them down.

00:24:07.679 --> 00:24:09.648
Inhale, squeeze and lift.

00:24:09.648 --> 00:24:10.682
Exhale, let it go.

00:24:10.682 --> 00:24:12.684
Last one, big squeeze.

00:24:12.684 --> 00:24:14.548
And exhale, release.

00:24:16.221 --> 00:24:18.557
Just take a quick moment
here to close your eyes

00:24:18.557 --> 00:24:21.242
and experience stillness.

00:24:23.672 --> 00:24:26.139
Once again, give thanks 
for this moment.

00:24:29.476 --> 00:24:31.868
And gently bat 
the eyelashes open.

00:24:32.737 --> 00:24:34.688
Inhale, lots of love in.

00:24:35.874 --> 00:24:38.043
And exhale, lots of love out.

00:24:46.936 --> 00:24:51.356
(light music)