WEBVTT

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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene and today
we have a core strength

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ritual for you.

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This is a really great 
video to supplement

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with your yoga practice
or another workout.

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Maybe you just went for a run

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or a nice, long walk 
and you're wanting

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a little bit more, right?

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So this is a practice
that's just beautiful

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for your core, right,

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so whether you're 
looking to get chiseled

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for the swimsuit season
or you're just wanting

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to support your back
and prevent back pain,

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or maybe you're wanting to fly

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in other yoga postures,

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this is an exercise that's
going to rock your core,

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so get into something comfy,

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put on a good attitude,
connect to your breath,

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and let's get started.

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(lively bouncy drumming 
and guitar strumming)

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Alrighty partners, let's
start flat on our backs.

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Go ahead and walk the
heels up towards your hips

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and bring the hands 
to the belly here.

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So I'm gonna guide us through
our core strength ritual today,

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but I invite you
to really take charge

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of your breath so that
we're moving with the breath

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and so that the breath
is fueling our movements.

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So bringing our yoga mindset
and the yoga mindfulness

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to our practice, to our workout.

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Snuggle the shoulder blades
underneath your heart space.

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Toes pointing forward,
knees up towards the sky.

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Go ahead and lengthen 
the lower back here,

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so you might even lift the tailbone up

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so that you can find a nice connect.

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We're gonna need this
as we move throughout

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our ritual today.

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Nice connect with the
lower back to the mat.

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And tuck the chin just slightly,

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lengthen through
the back of the neck,

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and then start to breathe 
into your hands.

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We're gonna do 
three conscious breaths.

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Here we go, 
starting with a big inhale

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in through the nose.

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(inhaling)

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And a big exhale, out
through the nose or mouth,

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yogi's choice.

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(exhaling)

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Inhale, big conscious breath.

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And exhale, relax your shoulders.

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Go ahead and close 
your eyes for this last

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big breath in.

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And exhale out.

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Great, send the hands 
down to the ground,

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in line with the heels
around the hips here.

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Everyone's different so honor
where your body's at today.

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And do your best.

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Staying focused on the
breath, we'll inhale,

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begin to press into the feet
and lift the hip points up

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towards the sky.

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Big breath to lift you up.

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Big exhale to lower down.

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Inhale, press into all
four corners of the feet.

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Lift up starting with the tail.

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And exhale to lower.

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And one more time, inhale,

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lift all the way up.

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This time really keep 
the chin lifted up

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towards the ceiling.

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We're gonna use this
throughout our practice today.

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Go ahead and snuggle the
shoulder blades here.

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Big breath in.

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And exhale to release.

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Awesome work.

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Alright, so scoop the tailbone,

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again so that lower back is
nice and flush with the mat.

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Alright, now interlace the fingertips.

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Bring them up and over,
behind the head here.

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Extend the thumbs.

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Give yourself a little neck massage here.

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If you have a pony tail or a bun,

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you might move it to the side.

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And then just take a second,

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again to breathe deep,

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open elbows nice and wide.

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Alright, here we go.

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Inhale in.

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Exhale, lift the head, the
neck, the shoulders up.

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Just take a second here
to create a little hammock

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for the neck, and then 
we're gonna slowly

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lift the chin up towards the sky,

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engaging the muscles
of the abdominal wall.

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Keep the elbows nice and wide,

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so notice if they're coming in here,

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keep it up.

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If you can, lift up a little more,

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lifting the shoulder 
blades, breathe deep.

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Lower back flush with the mat.

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You might be awesome here,

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staying here, breathing,

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or you might lift the shins
parallel up towards the ceiling,

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knees in line with the hip
points or slightly in front.

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Breathe deep here.

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Chin up towards the sky.

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Chest open, lots of space
between the bottom of the chin

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and your heart center.

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Breathe deep, you got this.

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Thumbs are extended for
a little extra support

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in your neck hammock.

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Inhale in.

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Exhale out.

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Great, on your next inhale, lower.

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And on your next exhale,

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lift back right to where you were.

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Inhale, lower.

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Exhale, lift.

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Keep the elbows wide.

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Inhale, lower.

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Exhale, lift.

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Moving with the breath.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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Keep it going, smile, inhale.

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Exhale.

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Inhale.

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Exhale.

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Inhale, chin stays lifted.

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Exhale, lift the tailbone
towards the sky, navel down.

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Inhale.

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Exhale, can you lift the
shoulders a little higher?

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Inhale.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Three more, you got this.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Last one, inhale, lower.

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Exhale, lift and hold.

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Keep the chin lifting 
up towards the sky.

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Add a little action to the feet here,

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rolling the ankles, 
rotating the ankles,

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pointing and flexing the
toes here with the feet,

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and then nice and easy,

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reaching the fingertips towards the heels,

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palms face up, we're gonna breathe here

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for ten seconds, you got it.

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Chin is lifted.

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Open in the chest.

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Tailbone scooping up.

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Big breaths here.

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Welcoming some heat.

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Inhale in.

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Exhale out.

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Great, take one more breath cycle.

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You got this.

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Pinkies up towards the sky.

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Open the palms, 
open the chest.

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And then exhale, 
release everything.

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Knees wide, 
soles of the feet together.

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Hands come to the belly.

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And we relax.

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Great, bring the knees together,

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press up off the toes.

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We'll come right back 
to where we were.

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Inhale, in.

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Exhale, lifting the chest.

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See if you can really 
lift your shoulders.

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Again, not crunching here,

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but looking up towards the ceiling

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so peek at the video 
when you need to,

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but then take your gaze
straight up and slightly back,

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almost as if you're looking
up past your third eye here.

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Alright, we're coming 
back here, engage.

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Scooping the tailbone up.

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I'm gonna inhale, reach
the fingertips up and over.

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Exhale, take the fingertips
or palms together, Namaste.

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Or you can take ol' Simba here.

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And over to the left,
and we're gonna extend

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the right leg out all the way.

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Let it hover.

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Breathe here.

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Inhale in.

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Exhale out.

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Inhale, draw the right
knee all the way back up,

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and same thing, just
carving a line through space

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with your right heel.

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Keep the chin lifted so
I'm not crunching here.

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Shoulders nice and high.

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Let it hover.

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And inhale, bring it in.

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All the way up towards the sky.

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Lots of energy 
through the feet here.

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Carving a line through
space with your right heel.

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You can also come here to
interlace the fingertips,

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but I like to keep 
my arms extended.

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Bring it in all the way up.

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Then slow and steady here, 
taking up space

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with your right leg.

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Great, keep it going.

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Knees come together, inhale.

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Exhale, sliding it down.

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Collar bone nice and open here.

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Beautiful, let's do one more.

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(deep breathing)

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Let it hover.

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Then navel draws down as you bring

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the right knee back in.

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Great, take a second to 
rest in the middle

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here if you need.

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Relax the shoulders, big breath in.

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Big breath out through the mouth.

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And back up we go.

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Palms up, loop the 
shoulders nice and open

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through the chest.

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Inhale, reach the arms up.

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Fingertips reach towards the sky.

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And exhale, now onto the
right, opposite side.

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Keep the chest nice and open.

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And when you're ready,
left leg all the way up.

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We start to carve a 
line through space.

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Now energetically, I'm
keeping my tailbone up,

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lower back pressing 
flush down to the mat.

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And lower, let it hover.

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Engage full abdominal wall,
and then reach it back up,

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knees together.

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Here we go.

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Moving in your own time.

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Resist the urge to rush this

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so slow and steady, 
toning the core.

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If you have a block, you
might even hold it here

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out to the side or you
can choose another prop

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just to give yourself a little action

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through the fingertips 
and the hands.

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Nice and slow, tailbone scooping up,

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navel drawing down.

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Beautiful, keep it going.

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You got this, nice and slow
and steady wins the race.

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Stay with your breath.

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Lift the shoulders up a
little more, you got this.

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Keep the heart open, mind open.

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I am strong.

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Great, do one more 
wherever you are.

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Let it hover, you got this.

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And then bring it into center.

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Awesome, we'll return back
to Supta Baddha Konasana.

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Give your belly a little pet,

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maybe clockwise direction, 
knees wide.

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Great, from here we're gonna
move to butterfly crunches.

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So interlace the fingertips,
bring them behind the head,

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create the same little 
neck hammock here

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with the thumbs extended.

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Option here also to bring the
fingertips to the temples,

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elbows nice and wide 
in either variation.

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Alright, tops of the 
thighs draw down.

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If you feel any discomfort
in the lower back body,

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you'll experiment with 
drawing your toes

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further away or drawing the
heels closer to your center.

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Here we go, 
hug the lower ribs in,

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inhale in, exhale lift.

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Just find the shape here.

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Find this nice, 
long length here first.

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And then baby crunches,

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it's important to not think
about the crunch happening

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in your neck, but in the
muscles of the abdominal wall.

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So keep your gaze 
straight up and back,

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chin lifted towards the sky,

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and just baby pulses here.

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(quick breaths)

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Use your breath.

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So again, we're wanting to
create movement in the belly,

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not really in the neck.

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So the spine is nice and long.

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Baby pulses here.

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Little butterfly crunches.

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(quick breaths)

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Maybe they get a 
little bit higher.

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But chin still lifting 
towards the sky.

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Use your exhale.

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Five more seconds.

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(quick breaths)

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And release, 
that was hard to count.

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Bring the knees together.

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Give yourself a big bear hug,
you're doing awesome work.

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We're almost done here.

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Really, really awesome.

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I'm gonna take a 
second to just cross

00:11:52.240 --> 00:11:56.546
the right leg over the left
and find cow legs here.

00:11:56.546 --> 00:12:00.924
You might grab the big toes or
the outer edges of the feet.

00:12:00.924 --> 00:12:03.304
Big breath in.

00:12:03.304 --> 00:12:04.906
Big breath out as you unravel.

00:12:04.906 --> 00:12:08.220
Take the left leg over,
grab the outer edge.

00:12:09.539 --> 00:12:12.205
Beautiful, breathing deep.

00:12:13.592 --> 00:12:15.772
And then we'll unravel here.

00:12:15.772 --> 00:12:17.516
Bring the knees right
underneath the hip points.

00:12:17.516 --> 00:12:19.093
Shins parallel to the ceiling.

00:12:19.093 --> 00:12:21.287
This time fingertips are
gonna come to the temples

00:12:21.287 --> 00:12:23.100
so you know you can always
come to the neck hammock

00:12:23.100 --> 00:12:26.478
variation, elbows wide 
in both variations.

00:12:26.478 --> 00:12:27.860
Inhale in.

00:12:27.860 --> 00:12:30.737
Exhale, lift the head, the
neck, the shoulders up.

00:12:30.737 --> 00:12:33.238
We're gonna twist here so
we're coming into a center,

00:12:33.238 --> 00:12:36.443
really lifting the shoulders
as high as you can go,

00:12:36.443 --> 00:12:38.279
lower back flush with the mat.

00:12:38.279 --> 00:12:39.333
And we're gonna twist.

00:12:39.333 --> 00:12:41.624
Right elbow to the left knee.

00:12:41.624 --> 00:12:43.645
Really try to reach
your elbow to your knee

00:12:43.645 --> 00:12:45.487
rather than your knee to your elbow,

00:12:45.487 --> 00:12:48.191
so coming here, then
we'll come back to center,

00:12:48.191 --> 00:12:49.581
and lower.

00:12:49.581 --> 00:12:51.216
Lower on the inhale.

00:12:51.216 --> 00:12:52.960
Exhale, lift up to center.

00:12:52.960 --> 00:12:54.783
Engage, crossing over.

00:12:54.783 --> 00:12:56.339
Left elbow to right knee.

00:12:56.339 --> 00:12:57.848
Really reach the 
elbow to the knee

00:12:57.848 --> 00:12:59.984
rather than the 
knee to the elbow.

00:12:59.984 --> 00:13:01.643
Inhale to center.

00:13:01.643 --> 00:13:02.666
And lower.

00:13:02.666 --> 00:13:04.685
Exhale, lift up.

00:13:04.685 --> 00:13:06.368
Crossing over.

00:13:06.368 --> 00:13:08.841
Center, down.

00:13:08.841 --> 00:13:11.247
Center, cross.

00:13:11.247 --> 00:13:13.743
Center, down.

00:13:13.743 --> 00:13:15.922
Center, twist.

00:13:15.922 --> 00:13:17.525
Center, down.

00:13:17.525 --> 00:13:21.874
And now moving at your
own pace with your breath.

00:13:24.004 --> 00:13:25.770
Don't bypass that center move.

00:13:25.770 --> 00:13:27.859
When you come to center,
really scoop the tailbone up,

00:13:27.859 --> 00:13:29.890
engage the belly, 
tighten the belly,

00:13:29.890 --> 00:13:31.597
and then crossing over to twist.

00:13:31.597 --> 00:13:33.711
Again, elbow towards the knee,

00:13:33.711 --> 00:13:35.125
not knee towards the elbow.

00:13:35.125 --> 00:13:36.757
Keep it going.

00:13:54.806 --> 00:13:56.554
Keep the elbows wide.

00:13:58.603 --> 00:14:00.656
And do one more on each side.

00:14:00.656 --> 00:14:02.008
It's hard to find that center.

00:14:02.008 --> 00:14:03.515
Ooh, yeah.

00:14:04.703 --> 00:14:06.828
Great, and then after
you've done your last one,

00:14:06.828 --> 00:14:09.057
take the hands to the backs of the thighs,

00:14:09.057 --> 00:14:11.821
squeeze the knees in,
relax your shoulders.

00:14:11.821 --> 00:14:14.453
Take a deep breath 
in through the nose.

00:14:14.453 --> 00:14:16.776
And exhale out 
through the mouth.

00:14:16.776 --> 00:14:19.682
(exhaling breath)

00:14:19.682 --> 00:14:22.243
Great, soles of the
feet come to the ground.

00:14:22.243 --> 00:14:24.182
And we're gonna cross
the right ankle over,

00:14:24.182 --> 00:14:27.642
excuse me the right leg over the left.

00:14:27.642 --> 00:14:29.847
Great, then shift your hips
to the right side of your mat

00:14:29.847 --> 00:14:32.889
just a hair, and allow
your legs to fall over

00:14:32.889 --> 00:14:35.404
towards the left.

00:14:35.404 --> 00:14:37.863
Great, interlace the
fingertips behind the head

00:14:37.863 --> 00:14:39.747
or fingertips to the temple.

00:14:39.747 --> 00:14:40.894
Inhale in.

00:14:40.894 --> 00:14:43.161
As you exhale, lift up.

00:14:43.161 --> 00:14:45.062
Inhale, lower.

00:14:45.062 --> 00:14:46.365
Exhale, lift.

00:14:46.365 --> 00:14:47.977
Inhale, lower.

00:14:47.977 --> 00:14:49.361
Exhale, lift.

00:14:49.361 --> 00:14:50.798
Inhale, lower.

00:14:50.798 --> 00:14:51.821
Exhale, lift.

00:14:51.821 --> 00:14:53.144
Keep it going.

00:14:53.144 --> 00:14:57.330
(exhaling breaths)

00:15:10.824 --> 00:15:12.349
And one more.

00:15:13.400 --> 00:15:14.352
And we'll switch.

00:15:14.352 --> 00:15:16.441
Release the hands right
over to the other side.

00:15:16.441 --> 00:15:18.310
Walk the hips back to center.

00:15:19.170 --> 00:15:21.957
This time left leg all
the way over the right.

00:15:22.800 --> 00:15:23.508
Inhale, in.

00:15:23.508 --> 00:15:26.777
Exhale, let the weight of
the legs melt to the right.

00:15:28.012 --> 00:15:29.384
Did I walk my hips over?

00:15:29.384 --> 00:15:30.556
Walk your hips over.

00:15:30.556 --> 00:15:32.461
Interlace behind, here we go.

00:15:32.461 --> 00:15:33.794
Inhale in.

00:15:33.794 --> 00:15:35.686
Exhale, lift.

00:15:35.686 --> 00:15:37.253
Inhale, lower.

00:15:37.253 --> 00:15:38.926
Exhale, lift.

00:15:38.926 --> 00:15:40.712
Inhale, chin up.

00:15:40.712 --> 00:15:42.444
Exhale, belly in.

00:15:43.304 --> 00:15:44.510
Inhale, look up.

00:15:44.510 --> 00:15:45.868
Exhale, lift.

00:15:45.868 --> 00:15:47.492
Keep it going.

00:15:47.492 --> 00:15:51.563
(exhaling breaths)

00:15:59.928 --> 00:16:01.911
Let your breath move you.

00:16:01.911 --> 00:16:03.200
So get into a rhythm.

00:16:03.200 --> 00:16:07.535
(exhaling breaths)

00:16:10.536 --> 00:16:13.404
Great and one more.

00:16:13.404 --> 00:16:14.715
And release, awesome.

00:16:14.715 --> 00:16:16.679
Take the hips back to center.

00:16:16.679 --> 00:16:17.852
Hug the knees into the chest.

00:16:17.852 --> 00:16:20.795
Give yourself a great 
big bear hug here.

00:16:21.856 --> 00:16:23.586
And one last move, here we go.

00:16:23.586 --> 00:16:25.965
Slide the hands to the
backs of the thighs.

00:16:25.965 --> 00:16:27.981
Take a second to just shake it off.

00:16:27.981 --> 00:16:30.407
And we'll rock all the way up.

00:16:30.407 --> 00:16:32.980
And come into a plank pose.

00:16:32.980 --> 00:16:36.054
Alright, almost there, you got this.

00:16:37.057 --> 00:16:39.215
So forearm plank today, 
I should've said forearms.

00:16:39.215 --> 00:16:42.525
So we have variations of plank,

00:16:42.525 --> 00:16:47.075
so this variation is
gonna be on the elbows,

00:16:48.005 --> 00:16:49.251
shoulder width apart.

00:16:49.251 --> 00:16:51.478
To start, come onto
your forearm plank here,

00:16:51.478 --> 00:16:52.857
spike the heels towards the back wall

00:16:52.857 --> 00:16:54.980
or the back edge of your mat.

00:16:54.980 --> 00:16:56.849
You know you can always
lower the knees here.

00:16:56.849 --> 00:16:59.206
Come into a variation.

00:16:59.206 --> 00:17:00.945
But for now, give it a try,

00:17:00.945 --> 00:17:03.813
spike the heels back, draw the
shoulders away from the ears,

00:17:03.813 --> 00:17:04.917
and we're gonna breathe here

00:17:04.917 --> 00:17:07.123
with the gaze straight down.

00:17:07.123 --> 00:17:09.759
Draw the navel, 
hug the lower ribs in.

00:17:09.759 --> 00:17:11.823
Send the sitting bones 
towards the heels.

00:17:11.823 --> 00:17:14.471
Light up an energy
throughout the whole body.

00:17:14.471 --> 00:17:15.307
You got this.

00:17:15.307 --> 00:17:17.128
Breathing deep, gaze straight down.

00:17:17.128 --> 00:17:17.990
You got it.

00:17:17.990 --> 00:17:22.689
(deep breathing)

00:17:22.689 --> 00:17:24.212
Now take your right 
toes off the mat.

00:17:24.212 --> 00:17:26.415
Tap, back to center.

00:17:26.415 --> 00:17:27.599
Left toes off the mat.

00:17:27.599 --> 00:17:28.702
You got it.

00:17:28.702 --> 00:17:29.760
Back to center.

00:17:29.760 --> 00:17:31.140
Full body strengthener here.

00:17:31.140 --> 00:17:32.205
To the right.

00:17:32.205 --> 00:17:33.506
Back to center.

00:17:33.506 --> 00:17:34.748
And to the left.

00:17:34.748 --> 00:17:36.735
If you want to spike this
up for a little more cardio,

00:17:36.735 --> 00:17:39.644
little toe jacks, you can
do both at the same time.

00:17:39.644 --> 00:17:41.061
But otherwise, we're
keeping it nice and slow

00:17:41.061 --> 00:17:43.104
and mindful today, building heat.

00:17:43.104 --> 00:17:45.517
Toning the body.

00:17:45.517 --> 00:17:48.582
Side to side, press
away from your yoga mat.

00:17:48.582 --> 00:17:49.847
Gaze straight down.

00:17:49.847 --> 00:17:52.559
Great, do one more on
each side, you got this.

00:17:55.719 --> 00:17:57.643
And then slowly release,
knees to the ground,

00:17:57.643 --> 00:18:00.276
send the sitting 
bones back, hips back.

00:18:00.276 --> 00:18:01.998
And Child's Pose.

00:18:03.290 --> 00:18:04.509
Catch your breath.

00:18:04.509 --> 00:18:05.833
Breathe deep.

00:18:05.833 --> 00:18:08.224
(deep breathing)

00:18:10.534 --> 00:18:12.216
Alright, that was just your
warm-up for this next thing.

00:18:12.216 --> 00:18:14.120
Ha-ha, come on, here we go.

00:18:14.120 --> 00:18:16.013
Coming onto the right forearm,

00:18:16.013 --> 00:18:19.656
keeping that same light of
the fire that you just did

00:18:19.656 --> 00:18:20.620
in your whole body,

00:18:20.620 --> 00:18:22.350
so keep it alive, fully alive.

00:18:22.350 --> 00:18:25.659
We're gonna come into
a side forearm plank.

00:18:25.659 --> 00:18:30.197
Now options here to lift
the hips, stack the feet,

00:18:30.197 --> 00:18:32.158
and hug the lower ribs in.

00:18:32.158 --> 00:18:34.015
Or you can, whoa.

00:18:34.015 --> 00:18:38.113
Or you can take the 
top leg onto the earth

00:18:38.113 --> 00:18:39.519
so top foot comes onto the earth,

00:18:39.519 --> 00:18:41.515
and we still lift the hips up high.

00:18:41.515 --> 00:18:44.128
Inhale, send the left
fingertips up towards the sky.

00:18:44.128 --> 00:18:45.973
I'll try not to keep you
hanging here too long.

00:18:45.973 --> 00:18:49.817
And exhale, rounding left
fingertips in and under.

00:18:49.817 --> 00:18:50.593
Thread the needle.

00:18:50.593 --> 00:18:51.915
Inhale, lift up.

00:18:51.915 --> 00:18:54.071
Exhale, draw the navel in.

00:18:54.071 --> 00:18:55.443
Thread the needle.

00:18:55.443 --> 00:18:56.824
Inhale, look up.

00:18:56.824 --> 00:18:58.679
Exhale, threading.

00:18:59.629 --> 00:19:01.250
Inhale, look up.

00:19:01.250 --> 00:19:03.946
Exhale, keep it going.

00:19:04.986 --> 00:19:07.102
Exhale, lift the hips.

00:19:07.102 --> 00:19:08.984
Inhale, lift up.

00:19:08.984 --> 00:19:10.007
Exhale, lift the hips.

00:19:10.007 --> 00:19:11.165
One more, you got it.

00:19:11.165 --> 00:19:12.350
Inhale.

00:19:12.350 --> 00:19:14.092
Exhale, lift the hips.

00:19:14.092 --> 00:19:15.333
Inhale, look up.

00:19:15.333 --> 00:19:17.854
And then slowly come
back to forearm plank,

00:19:17.854 --> 00:19:19.373
and we're gonna take it to the other side.

00:19:19.373 --> 00:19:22.707
So take a little break if
you need to in between.

00:19:24.237 --> 00:19:27.338
And take it to the other
side whenever you're ready.

00:19:27.338 --> 00:19:29.098
Stacking the hips.

00:19:29.998 --> 00:19:31.171
Stacking the feet.

00:19:31.171 --> 00:19:32.574
Reach the right fingertips up.

00:19:32.574 --> 00:19:33.794
Hug the lower ribs in.

00:19:33.794 --> 00:19:35.987
Collect your energy here.

00:19:35.987 --> 00:19:37.661
Draw the shoulders 
away from the ears.

00:19:37.661 --> 00:19:38.599
Inhale in.

00:19:38.599 --> 00:19:40.445
Exhale, thread the needle.

00:19:40.445 --> 00:19:42.754
Inhale, all the way up.

00:19:42.754 --> 00:19:44.368
Exhale, thread the needle.

00:19:44.368 --> 00:19:46.991
Feel free to stack the
top foot on the earth.

00:19:46.991 --> 00:19:48.270
Inhale, up.

00:19:48.270 --> 00:19:49.813
Exhale, threading.

00:19:49.813 --> 00:19:52.113
Nice and slow, careful not to rush.

00:19:52.113 --> 00:19:56.238
(deep breathing)

00:19:58.217 --> 00:20:00.378
Keep the hips lifted.

00:20:00.378 --> 00:20:02.067
Belly tight.

00:20:11.374 --> 00:20:12.763
You're doin' awesome.

00:20:12.763 --> 00:20:14.515
Let's do one more, you got it.

00:20:14.515 --> 00:20:16.419
Press away from your yoga mat.

00:20:16.419 --> 00:20:18.037
Full body experience.

00:20:19.029 --> 00:20:20.268
And then release, awesome.

00:20:20.268 --> 00:20:23.532
Come back to that forearm plank.

00:20:23.532 --> 00:20:25.829
Big breath in.

00:20:25.829 --> 00:20:27.682
Big breath out.

00:20:27.682 --> 00:20:29.690
Big breath in.

00:20:29.690 --> 00:20:30.284
Big breath out.

00:20:30.284 --> 00:20:31.885
Release the knees.

00:20:31.885 --> 00:20:32.779
Child's Pose.

00:20:32.779 --> 00:20:34.764
This time swim the fingertips around

00:20:34.764 --> 00:20:38.550
all the way back 
and we come to rest.

00:20:38.550 --> 00:20:42.793
(deep breathing)

00:20:44.853 --> 00:20:47.826
Press into the tops of the feet.

00:20:47.826 --> 00:20:49.693
Tuck your chin into your chest.

00:20:49.693 --> 00:20:51.998
And slowly roll it up.

00:20:53.733 --> 00:20:54.873
Counter twist.

00:20:54.873 --> 00:20:57.077
Right hand comes to the left thigh.

00:20:57.077 --> 00:20:59.308
Left fingertips behind,
sit up nice and tall.

00:20:59.308 --> 00:21:01.214
Inhale.

00:21:01.214 --> 00:21:02.255
Exhale, twist.

00:21:04.045 --> 00:21:05.128
Take it to the other side.

00:21:05.128 --> 00:21:07.696
Big inhale to lift up.

00:21:07.696 --> 00:21:09.798
And big exhale to twist.

00:21:11.068 --> 00:21:13.089
Inhale, back to center.

00:21:13.089 --> 00:21:15.853
And draw the hands at the heart.

00:21:21.261 --> 00:21:22.980
Alrighty my friends, 
awesome work.

00:21:22.980 --> 00:21:24.882
If you're doing this
practice with someone,

00:21:24.882 --> 00:21:26.752
go ahead and give them
a high five right now.

00:21:26.752 --> 00:21:28.100
If you're doing it alone like me,

00:21:28.100 --> 00:21:31.188
high five right up to
the screen or in the air.

00:21:31.188 --> 00:21:32.906
Really nice work.

00:21:32.906 --> 00:21:34.870
This is a great video 
that you can repeat,

00:21:34.870 --> 00:21:36.877
so if you're wanting more,
you can do different reps.

00:21:36.877 --> 00:21:39.547
You can do this video twice,
even three times in a row

00:21:39.547 --> 00:21:43.994
to really get your core
smilin' and on fire.

00:21:45.214 --> 00:21:47.271
Also really great to support
you in other practices

00:21:47.271 --> 00:21:48.514
like I said before.

00:21:48.514 --> 00:21:50.360
Favorite this video, bookmark it

00:21:50.360 --> 00:21:51.881
so you can return to it easily.

00:21:51.881 --> 00:21:53.193
Share it with your friends,

00:21:53.193 --> 00:21:55.099
and don't forget 
that first things first,

00:21:55.099 --> 00:21:57.472
self love, really accepting
where you're at today,

00:21:57.472 --> 00:21:59.968
and just making it a fun
experience on your mat.

00:21:59.968 --> 00:22:01.081
That's why I love this channel.

00:22:01.081 --> 00:22:02.183
That's why I love you.

00:22:02.183 --> 00:22:03.484
So let me hear from you.

00:22:03.484 --> 00:22:04.737
Questions, comments down below,

00:22:04.737 --> 00:22:05.884
and I'll see ya next time.

00:22:05.884 --> 00:22:08.104
Free videos every Wednesday.

00:22:08.104 --> 00:22:09.103
Peace.

00:22:09.103 --> 00:22:10.600
Namaste.

00:22:10.600 --> 00:22:15.227
(lively, bouncy drumming and strumming)