WEBVTT

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- What's up party people?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today 
we have a practice

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that's gonna help 
gear you up for Crow.

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So I see it all the time,

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people wanting to 
get into Bakasana

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or variations of Bakasana, 
and that's really, really great,

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and it's a really, 
really fun posture,

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and I really do 
think you should try it,

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but it's also really
important to make sure

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that your body is warmed
up, and that we're working

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on building 
strength and stability

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so that we can feel
good in our flying Crow.

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So hop into something comfy,
and let's play around.

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(upbeat music)

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Alright, let's begin lying down.

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Come to your back, 
and take a moment

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to just take the deepest
breath you've taken in

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all day, my friend.

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And as you exhale, 
relax your shoulders,

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and really just settle 
in to this moment.

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Whatever shape your 
body's in right now,

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just take a second to look
away from the video and look up

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at whatever sky or ceiling,
or whatever's going on.

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And just feel what it is

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like to be alive today.

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When I do that, I kind of
tap into a little inner smile

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that helps me feel alive
and present and good.

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(deep breathing)

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And then just 
continue this practice

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of just noticing what it
feels like to be alive today,

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and what it feels like to be
present, and use your breath.

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So, start to notice your breath,

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and nice and slow, we'll
give ourself a big hug,

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just feeling the 
ground underneath us.

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And as you squeeze your
knees up towards your chest,

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and maybe snuggle the
shoulder blades down.

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Continue to breathe here,
maybe waking up the feet.

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Rotating the ankles.

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And then know you can
come here at any time,

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and Child's pose as well, 
but coming here

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to just feel supported 
by the earth,

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so nice and therapeutic 
for the back body,

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especially if you're not used
to coming low to the ground.

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Sweet, and then open the
knees wide, super wide,

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nice and slow here, and
we're gonna slide the hands

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either to the shins, 
to the ankles,

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or all the way to 
the arches of the feet.

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Keep the shoulders relaxed,
the neck nice and long,

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and continue to 
breathe deep here.

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You might stay here or
you might slowly kick

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one foot up, then the other.

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Now, navel draws down here,
hug the lower ribs in.

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Inhale in, and as you exhale,

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we're gonna lift the head,
the neck stays nice and long,

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and then we hover here
for five, four, three,

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engaging through the
abdominal wall, two, and one.

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Beautiful, slowly release.

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Interlace the fingertips,
bring them behind the head,

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elbows nice and wide.

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Knees are gonna 
stack over the hip points

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or maybe even slightly in
front, up towards your chin

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so that your 
lower back can become

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nice and flush with the mat.

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Inhale in.

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Exhale, again lifting the
head, the neck, the shoulders,

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engaging the core.

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This time really 
scooping the tailbone up.

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We're creating that active,
active, active belly

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or active core center 
here as we send

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the elbows left to right.

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Look up at the ceiling,
and then slightly back

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so the neck is 
nice and long here.

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Inhale in.

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Exhale, lower.

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Inhale, lift.

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Squeeze, exhale, lower.

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Inhale, lift and squeeze.

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Keep the elbows wide.

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And exhale, lower.

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Again, inhale, lift.

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Exhale, lower.

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Inhale, lift, 
tailbone scoops up.

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Exhale, lower.

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Inhale, lift.

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And one more time, you got this.

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Exhale, lower.

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Inhale, lift.

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This time 
straightening the legs.

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You don't have to straighten
through both knees,

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but bring the 
arches of the feet together.

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You can keep 
the knees bent here,

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and we're gonna 
squeeze and lift.

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Lift the chin towards the sky.

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Lift the tailbone up to
the backs of the knees,

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backs of the knees 
up towards the heels.

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We're here for five, four,
breathing deep,

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three, two, and one.

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Awesome, release, hands come
to the backs of the thighs.

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Great work everyone.

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Warming up through 
our core muscles.

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We're gonna begin
to rock front to back,

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front to back here,
massaging through the spine,

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and then we're gonna
make our way all the way

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to Downward Facing Dog, so
take your time getting there.

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You can come through all fours.

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Coming to our Downward Dog.

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Try to stay connected to the
muscles of the abdominal wall

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that you just opened up, 
I mean that you just warmed up.

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(laughing)

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And open up.

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And then when you're ready,
keep the chest nice and open.

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As you send the hips up high,

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and we start to 
pedal it out here.

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Nice, long, smooth deep breaths.

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(deep breathing)

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Then anchor 
through the left heel.

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As you inhale, 
lift the right leg up high.

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Exhale, knee to nose.

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Really rounding 
through the spine here.

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Chin to chest.

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Breathing deep here, press
away from your yoga mat.

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And then step the right foot
all the way up into your lunge.

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Lower the back knee.

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And let's start to open
up through the chest here,

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opening up through the hips.

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You can walk the right
foot out a little bit

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so you're not on 
a tight rope here.

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Breathing deep.

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And then inhale, find length,
open through the chest.

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Exhale, curl the 
back toes under,

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and lift the back knee.

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Then placing the 
left palm on the ground,

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we'll inhale, 
reach the right fingertips

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all the way up towards
the sky, big twist here.

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As you pull the 
right hip crease back,

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find length in all four
sides of the torso.

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And then exhale, release.

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Plant the palms.

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Step the right toes 
back to plank.

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Alright, so here we are,
pressing away from the yoga mat,

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really rooting into that
index finger and thumb.

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Tops of the shoulders draw
away from the ears here,

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and I'm reaching my heels back.

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Lighting up a fire in the
belly, sending awareness

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up and down the spine.

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Gaze straight down now for five.

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Breathe deep, four.

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Three, two, and one.

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Send it all the way up and
back, Downward Facing Dog.

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Awesome work.

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Deep breath in.

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Long breath out here.

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Now anchoring 
through the right heel,

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inhale, lift the 
left leg up high.

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Exhale, knee to nose,
really rounding through

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the upper back body here.

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Press away from your yoga mat.

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Nice and strong here, you
might feel a little shake,

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a little tremble, breathe deep.

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And then stepping it all
the way up into your lunge.

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Lower that right knee down.

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And inhale, 
open through the chest.

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So as we begin 
to build strength,

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can you remember 
to use your breath,

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to find a softness to balance
the effort with the ease.

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Inhale, look forward.

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Exhale, curl the 
back toes under.

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Lift that back knee, 
nice, low lunge.

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Inhale, 
broaden through the chest.

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Reach the right heel back,

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and then we'll place the
right hand on the earth

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and come into our twist,

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lifting up through 
that center channel,

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lifting up from the pelvic
floor as you open up left side.

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Inhale in, find length.

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Side body is nice and
long and active here.

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Big breath, and then exhale
to release back down.

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Plant the palms, root the
index finger and thumb here

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like so, and then press
away from your yoga mat

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as you step the left toes back.

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So, if you're collapsing in
the upper back body here,

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press away from the yoga mat,

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so that you can send the


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shoulder blades 
left to right here.

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Again, creating more space
in the upper back body.

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Gaze straight down.

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Draw the navel up.

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And Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Inhale in.

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Exhale out.

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Beautiful, 
anchor the left heel down.

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Inhale, lift the 
right leg up high.

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Exhale, knee to nose.

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This time try to touch your
right heel to your right glute,

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and again, send the shoulder
blades left to right here,

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creating space in the upper
back body, not collapsing.

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One more breath here, 
you got it.

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And then step it all the
way up into your lunge.

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Great, pivot on the back foot.

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And nice and slow, 
when you're ready,

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coming up to Warrior One.

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Hands can stay on the
waistline if you're new

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to the practice, or
maybe you send fingertips

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all the way up right away.

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Big breath in here, 
wherever you are.

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Open up through the chest.

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And then exhale, 
Warrior Two to the left.

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Pull the pinkies back.

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Strong bend in that front leg.

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Front knee over front ankle.

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Lengthen tailbone down.

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Side body nice and long.

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Inhale in as you create length,

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draw energy up through 
the center channel.

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And then exhale,
straighten that front leg.

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Send the hips back.

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And we're gonna slowly
reach forward for Triangle.

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Keep breathing here, right
fingertips come down.

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And we open up 
through the chest.

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Nice long line from the
crown to the tail here.

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Inhale in deeply.

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And exhale completely.

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Slowly bending 
through that front leg

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back to your Warrior Two.

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Inhaling deeply.

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Exhale, maybe you 
sink a little lower

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into that front knee.

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Strong connection in
the core here, inhale.

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Exhale, bending right
elbow, coming to the top

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of that right thigh for nice,
long extended side angle.

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So take the left fingertips
down to come up today.

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So down as you 
open up towards the front.

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Feel the power of that
back foot as you reach

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through the left fingertips.

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Maybe you bring the right
fingertips down, maybe not.

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Deep breath in.

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Long breath out.

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Take one more inhale here.

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Welcome that heat, you got this.

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And stay connected to your core.

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Draw your navel in, as you
exhale, we're gonna release.

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Come to Skandasana.

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So we're gonna send the
fingertips to the ground

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to help guide us.

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Left toes turn out.

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Right toes can turn in
or up towards the sky,

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as we slowly sink the hips down.

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Now you can use the
fingertips here to help you,

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and maybe, this is just a
really awesome foot stretch.

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Maybe the heel 
doesn't come down.

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So we're here breathing.

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Opening up the hips,
connecting to the core.

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One more deep 
breath in here, you got it.

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And then exhale, use your
fingertips to help you crawl

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all the way back 
to the front edge.

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Nice, low lunge.

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Awesome, inhale, 
look forward, smile.

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Exhale, plant the palms,
step it back to plank.

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So nice and strong 
in the shoulders here.

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Tops of the 
shoulders rotate out.

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Root down through your
index finger and thumb.

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Breathing deep, 
so no vinyasas today.

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Just nice, strong, building
strength and stability.

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(deep breathing)

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One more breath, lift up
from the inner thighs.

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And then send it back,
Downward Facing Dog.

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Awesome work.

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Take a moment 
to refocus, to pause.

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Reconnect with your breath.

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And then we'll anchor 
the right heel down.

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Lift the left leg up high
on your next breath in.

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Exhale, knee to nose.

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Press away from your yoga mat,

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rounding through 
the upper back body.

00:12:21.708 --> 00:12:23.810
Try to touch your 
left heel to your left

00:12:23.810 --> 00:12:26.613
glute, building strength.

00:12:26.613 --> 00:12:27.714
You got this.

00:12:29.382 --> 00:12:30.383
And release.

00:12:31.250 --> 00:12:32.719
Left foot steps up.

00:12:32.719 --> 00:12:35.722
And we slowly 
come through our lunge.

00:12:35.722 --> 00:12:37.690
And then up to Warrior One 
whenever you're ready.

00:12:37.690 --> 00:12:38.925
Take your time.

00:12:41.127 --> 00:12:43.997
Reconnect with your breath.

00:12:43.997 --> 00:12:45.898
Head over heart, 
heart or pelvis here.

00:12:45.898 --> 00:12:48.835
Hands on the waistline 
or all the way up.

00:12:48.835 --> 00:12:49.669
Deep breath in.

00:12:49.669 --> 00:12:52.071
As you find expansion,
press into the outer edge

00:12:52.071 --> 00:12:54.907
of that back foot strong.

00:12:54.907 --> 00:12:57.744
And then Warrior Two 
to the right.

00:13:00.213 --> 00:13:02.281
Get down nice and low.

00:13:02.281 --> 00:13:04.884
Finding places to lift, 
places to ground.

00:13:04.884 --> 00:13:07.053
You got this, strong focus.

00:13:07.053 --> 00:13:10.323
(deep breathing)

00:13:10.323 --> 00:13:12.158
Inhale, create length.

00:13:13.092 --> 00:13:16.195
And exhale, 
relax the shoulders down.

00:13:17.163 --> 00:13:19.265
And keep pressing into the
outer edge of that back foot

00:13:19.265 --> 00:13:20.265
strong as you begin to


00:13:20.265 --> 00:13:21.801
straighten through 
the front leg,

00:13:21.801 --> 00:13:24.303
and keep that energy 
connected through the back foot

00:13:24.303 --> 00:13:26.172
as you send the 
hips back and reach

00:13:26.172 --> 00:13:29.208
the left fingertips 
forward for Triangle.

00:13:29.208 --> 00:13:30.576
Taking your time here.

00:13:30.576 --> 00:13:33.780
Staying connected 
in your center.

00:13:33.780 --> 00:13:36.282
Eventually right fingertips
might come all the way up,

00:13:36.282 --> 00:13:40.453
or they might just come to
the waistline here, breathing.

00:13:41.988 --> 00:13:42.822
Inhale.

00:13:43.856 --> 00:13:44.757
And exhale.

00:13:46.125 --> 00:13:48.628
One more breath, inhale.

00:13:48.628 --> 00:13:50.396
And exhale, 
move from the middle.

00:13:50.396 --> 00:13:52.265
Navel draws in, Uddiyana Bandha.

00:13:52.265 --> 00:13:56.335
Strong core here as we come
back to Warrior Two, you got it.

00:13:56.335 --> 00:13:57.570
Sink down nice and low.

00:13:57.570 --> 00:14:00.306
Front knee over 
front ankle, inhale.

00:14:00.306 --> 00:14:02.442
And exhale, extended side angle.

00:14:02.442 --> 00:14:04.677
Left elbow to
the top of the left thigh.

00:14:04.677 --> 00:14:06.846
Again, fingertips are
gonna come down to come up,

00:14:06.846 --> 00:14:08.881
so right fingertips go down,

00:14:08.881 --> 00:14:11.417
and then we open up,
pressing into the knife edge

00:14:11.417 --> 00:14:13.152
of that back foot.

00:14:13.152 --> 00:14:15.088
Hug the lower ribs in, 
you got this.

00:14:15.088 --> 00:14:17.356
Inhale, maybe you open out.

00:14:18.357 --> 00:14:20.259
And exhale, we release.

00:14:21.427 --> 00:14:24.731
Fingertips are gonna come
slowly to the ground.

00:14:24.731 --> 00:14:26.699
We're gonna walk 
it all the way back.

00:14:26.699 --> 00:14:28.267
Right toes turn out.

00:14:28.267 --> 00:14:30.389
Left toes turn in or up.

00:14:31.738 --> 00:14:34.073
And we're here, breathing.

00:14:34.073 --> 00:14:36.109
Again, you can use the
fingertips on the earth.

00:14:36.109 --> 00:14:39.312
You can also have 
the heel up, no prob.

00:14:39.312 --> 00:14:41.547
So lots of variations here.

00:14:43.216 --> 00:14:46.986
Try to keep your center lifted,
one more breath, you got it.

00:14:46.986 --> 00:14:48.888
And then use 
your hands, your fingers

00:14:48.888 --> 00:14:52.825
to walk it all the 
way back to your lunge.

00:14:52.825 --> 00:14:55.361
Inhale, look forward.

00:14:55.361 --> 00:14:57.563
And exhale, plant the palms.

00:14:57.563 --> 00:14:59.132
Step it to plank.

00:14:59.132 --> 00:15:00.600
Just here for five.

00:15:00.600 --> 00:15:01.834
Press away from your yoga mat.

00:15:01.834 --> 00:15:05.765
Four, three, smile, two,

00:15:05.772 --> 00:15:08.908
and then slowly lowering
the knees to the earth,

00:15:08.908 --> 00:15:13.630
and sending the fingertips all
the way back, Child's pose.

00:15:14.147 --> 00:15:16.315
Forehead comes to the mat.

00:15:17.583 --> 00:15:20.586
Take a moment 
to close your eyes.

00:15:20.586 --> 00:15:22.622
Refocus on your breath.

00:15:22.622 --> 00:15:24.290
So as you rest the 
forehead on the earth,

00:15:24.290 --> 00:15:26.592
allow the eyes to close,
and the fingertips

00:15:26.592 --> 00:15:28.594
to reach towards the toes,

00:15:28.594 --> 00:15:30.496
and then take a moment
to allow the shoulders

00:15:30.496 --> 00:15:32.799
to relax and just 
feel that spaciousness

00:15:32.799 --> 00:15:34.700
in the upper back body.

00:15:39.005 --> 00:15:41.274
Coming back to your breath.

00:15:43.075 --> 00:15:45.812
(deep breathing)

00:15:48.481 --> 00:15:51.584
Then start to 
wiggle your fingertips.

00:15:51.584 --> 00:15:53.653
Take a deep breath in.

00:15:53.653 --> 00:15:55.655
And reach them all 
the way back up towards

00:15:55.655 --> 00:15:57.256
the front edge of your mat.

00:15:57.256 --> 00:15:58.624
We'll plant the 
palms into the earth

00:15:58.624 --> 00:16:00.693
to come back to all fours.

00:16:00.693 --> 00:16:03.629
Curl the toes under, and then
use the palms on the earth

00:16:03.629 --> 00:16:07.533
to come back into a little
squat here, knees nice and wide.

00:16:07.533 --> 00:16:11.070
So we're just coming into a
little Froggy pose at first,

00:16:11.070 --> 00:16:13.039
really nice opening 
for the feet.

00:16:13.039 --> 00:16:14.707
And you might 
just stay here today,

00:16:14.707 --> 00:16:17.777
working on 
connecting to your center.

00:16:18.845 --> 00:16:23.015
Coming into your perch with the
toes slowly coming together.

00:16:30.957 --> 00:16:33.359
And so the knees 
are nice and wide,

00:16:33.359 --> 00:16:34.894
the toes are together, 
and we become

00:16:34.894 --> 00:16:36.762
more and more 
aware of the spine,

00:16:36.762 --> 00:16:39.198
maybe even coming to a
balancing posture here

00:16:39.198 --> 00:16:41.000
with the hands on 
the tops of the thighs.

00:16:41.000 --> 00:16:42.602
And this would be a
nice, fun place to work,

00:16:42.602 --> 00:16:44.804
and you can also 
come to hands at heart.

00:16:44.804 --> 00:16:46.739
Right, coming back, 
forth, back, forth.

00:16:46.739 --> 00:16:50.309
And just working 
here on connecting

00:16:50.309 --> 00:16:54.580
from the toes all the
way up through the crown.

00:16:54.580 --> 00:16:56.415
If you're ready to take
it a little further,

00:16:56.415 --> 00:16:58.918
we're going to plant the palms

00:17:00.019 --> 00:17:02.521
nice and slowly and mindfully.

00:17:04.089 --> 00:17:05.958
Spreading the 
fingers super wide.

00:17:05.958 --> 00:17:08.361
So, I'm trying to slow this
down here just a little bit.

00:17:08.361 --> 00:17:11.329
And then the wrists come
underneath the shoulders.

00:17:11.329 --> 00:17:13.299
And then we shift 
our weight forward

00:17:13.299 --> 00:17:17.470
so that we're creating nice
stacking of the bones here.

00:17:18.637 --> 00:17:20.973
Now for some, 
we're still needing to work

00:17:20.973 --> 00:17:24.410
so much in the feet 
that this might be it.

00:17:24.410 --> 00:17:27.445
And some of us working on
balance and core stability,

00:17:27.445 --> 00:17:29.348
core strength, this might be it.

00:17:29.348 --> 00:17:32.118
But if you're wanting to
play a little bit more,

00:17:32.118 --> 00:17:34.253
we'll bring the tops 
of the shoulder heads

00:17:34.253 --> 00:17:37.356
away from the ears,
and again, rooting down

00:17:37.356 --> 00:17:39.025
through the index thumb,
we're gonna just start

00:17:39.025 --> 00:17:40.126
to lift the hips up.

00:17:40.126 --> 00:17:42.561
Now we've opened 
the hips nice and wide,

00:17:42.561 --> 00:17:45.164
so you might start to
walk the knees all the way

00:17:45.164 --> 00:17:46.933
up to the armpit, and then
you're just gonna come here

00:17:46.933 --> 00:17:49.101
onto the tippy tip toes.

00:17:49.101 --> 00:17:50.736
Soft bend in the elbows.

00:17:50.736 --> 00:17:54.941
Gaze straight down and
then slightly forward.

00:17:54.941 --> 00:17:56.676
So, there's a 
tendency for the gaze

00:17:56.676 --> 00:17:58.878
to come in here, and you're
gonna do a little somersault

00:17:58.878 --> 00:18:01.113
here, so gaze straight forward.

00:18:01.113 --> 00:18:03.449
And we have a whole
foundations video of Crow.

00:18:03.449 --> 00:18:06.619
You can go learn all the
foundations of Crow here.

00:18:06.619 --> 00:18:08.187
So you might stay here.

00:18:08.187 --> 00:18:12.558
Again, just a reminder,
drishti is out not in.

00:18:12.558 --> 00:18:14.226
And you might just come
onto the toes here,

00:18:14.226 --> 00:18:16.128
and then come back.

00:18:16.128 --> 00:18:18.531
And then onto the toes.

00:18:18.531 --> 00:18:19.966
And then back.

00:18:19.966 --> 00:18:21.400
And so we're slowly 
but surely working

00:18:21.400 --> 00:18:23.903
to get the knees right up
into that armpit chest.

00:18:23.903 --> 00:18:26.539
There's tons of 
variations for Bakasana,

00:18:26.539 --> 00:18:28.107
so this is a practice 
that's just gonna

00:18:28.107 --> 00:18:30.142
lead you up to 
a little playtime here.

00:18:30.142 --> 00:18:32.812
So I pass it along 
to you now to play.

00:18:32.812 --> 00:18:34.780
Just try to stick 
with your breath.

00:18:34.780 --> 00:18:37.550
Stay focused on the breath, 
and explore.

00:18:37.550 --> 00:18:41.153
Maybe you lift one toe
up, and then the other.

00:18:41.153 --> 00:18:43.522
Maybe you're working
to straighten the arms.

00:18:43.522 --> 00:18:47.560
Maybe you're working to 
lift the toes a little higher.

00:18:47.560 --> 00:18:48.828
Breathing deep.

00:18:50.396 --> 00:18:52.565
So there's all kinds of
variations here.

00:18:52.565 --> 00:18:55.301
Your practice thus far
has led you to this moment

00:18:55.301 --> 00:18:57.737
to just be present and play.

00:18:57.737 --> 00:18:59.972
Keep a nice sense of humor.

00:19:04.510 --> 00:19:06.512
Taking breaks when you need to.

00:19:06.512 --> 00:19:09.281
(deep breathing)

00:19:10.816 --> 00:19:14.320
Maybe you're working on
hopping back or stepping back.

00:19:14.320 --> 00:19:17.656
Maybe you're working 
on Side Crow today.

00:19:21.927 --> 00:19:25.431
As your friend, as your guide,
I encourage you to remember

00:19:25.431 --> 00:19:28.267
to marry the 
effort with the ease,

00:19:29.201 --> 00:19:31.537
the strength with the grace.

00:19:33.339 --> 00:19:37.877
Wherever you are, begin to
wrap it up nice and slow,

00:19:37.877 --> 00:19:41.180
giving thanks for your
body and your breath.

00:19:41.180 --> 00:19:42.782
Maybe you're celebrating.

00:19:42.782 --> 00:19:44.583
Maybe you're giggling.

00:19:44.583 --> 00:19:48.521
Just remind you to stay
present, and be loving.

00:19:50.423 --> 00:19:53.225
When you come up, go ahead
and walk to the front

00:19:53.225 --> 00:19:54.527
edge of your mat, 
and we're gonna bring

00:19:54.527 --> 00:19:56.328
the feet as wide 
as the yoga mat,

00:19:56.328 --> 00:19:58.497
and come in to a 
nice yogic squat here

00:19:58.497 --> 00:20:00.266
for just a five count.

00:20:00.266 --> 00:20:02.134
Palms come together.

00:20:02.134 --> 00:20:06.305
Breathing deep, you can be
up on the toes here too.

00:20:07.406 --> 00:20:09.842
Take one more breath 
wherever you are.

00:20:09.842 --> 00:20:11.510
And then stay 
connected to your core.

00:20:11.510 --> 00:20:13.646
Use the fingertips on the earth,

00:20:13.646 --> 00:20:16.082
and stay rooted through your
feet to protect the knees

00:20:16.082 --> 00:20:19.285
as you come all the way 
through to seated.

00:20:19.285 --> 00:20:21.954
Come to Boat pose here
with the knees bent,

00:20:21.954 --> 00:20:25.391
shins parallel to the
ceiling as you reach forward.

00:20:25.391 --> 00:20:28.828
Inhale in, lift your
heart, and then exhale,

00:20:28.828 --> 00:20:30.996
relaxing all the way down.

00:20:33.566 --> 00:20:38.136
Fabulous, take a second to
center yourself on your mat.

00:20:41.707 --> 00:20:43.742
And then we'll lift one
knee up, then the other.

00:20:43.742 --> 00:20:45.044
Palms come down for stability.

00:20:45.044 --> 00:20:47.079
One knee up, then the other.

00:20:47.079 --> 00:20:50.382
And just nice and easy, so
from the feet on the ground,

00:20:50.382 --> 00:20:52.084
so we're not coming 
into reclined twist,

00:20:52.084 --> 00:20:55.356
different follow up here.

00:20:55.356 --> 00:20:56.522
Soles of the feet on the mat,

00:20:56.522 --> 00:20:58.824
and we're gonna just allow the
knees to shift to one side.

00:20:58.824 --> 00:21:00.526
And some will 
still be playing here,

00:21:00.526 --> 00:21:02.962
so catch up when you need to.

00:21:03.996 --> 00:21:05.998
Palms on the earth.

00:21:05.998 --> 00:21:07.900
Knees fall to one side.

00:21:10.269 --> 00:21:12.972
And then we just 
might take one ankle

00:21:12.972 --> 00:21:15.040
and cross it over the leg here.

00:21:15.040 --> 00:21:18.744
So I'm on my left side,
so left ankle's gonna come

00:21:18.744 --> 00:21:21.547
and cross over just to
get a deeper stretch here.

00:21:21.547 --> 00:21:22.781
Breathing deep.

00:21:23.983 --> 00:21:25.985
Starting to cool it off.

00:21:28.354 --> 00:21:31.023
And then releasing the top foot,

00:21:31.023 --> 00:21:33.225
coming back through,
windshield wiper the knees

00:21:33.225 --> 00:21:34.827
all the way back through center,

00:21:34.827 --> 00:21:36.028
and take it to the other side.

00:21:36.028 --> 00:21:37.429
For me, it's the right side.

00:21:37.429 --> 00:21:40.966
Should get a nice, 
soft glute massage here.

00:21:40.966 --> 00:21:44.904
And I'll cross maybe
right ankle over the top

00:21:44.904 --> 00:21:46.605
of the left thigh for a
little deeper stretch.

00:21:46.605 --> 00:21:47.473
This is optional here.

00:21:47.473 --> 00:21:50.476
Again, we're getting a nice,
little release in the glute,

00:21:50.476 --> 00:21:52.178
relaxing through the shoulders.

00:21:52.178 --> 00:21:54.914
Take one more 
big breath in here.

00:21:56.415 --> 00:21:59.919
Fabulous, and through, one
more time to each side.

00:21:59.919 --> 00:22:01.554
If you want to just
rock back and forth too

00:22:01.554 --> 00:22:04.523
for that glute stretch,
that release there,

00:22:04.523 --> 00:22:06.025
that's a good idea.

00:22:06.025 --> 00:22:08.794
(deep breathing)

00:22:13.566 --> 00:22:15.734
And coming through center.

00:22:16.735 --> 00:22:17.570
Last side.

00:22:23.676 --> 00:22:26.312
And then 
releasing through center,

00:22:26.312 --> 00:22:29.615
sending one leg out long, 
then the other.

00:22:29.615 --> 00:22:31.684
And then we're actually gonna
take a full body stretch here.

00:22:31.684 --> 00:22:33.452
As you inhale, 
sweep the fingertips

00:22:33.452 --> 00:22:35.821
all the way up and overhead.

00:22:35.821 --> 00:22:38.257
Point and flex the 
feet when you get here.

00:22:38.257 --> 00:22:39.758
Wiggle the fingertips.

00:22:39.758 --> 00:22:42.728
Rotate a little
bit in the torso,

00:22:42.728 --> 00:22:45.397
maybe moving the tailbone
down and then up,

00:22:45.397 --> 00:22:46.532
playing with the pelvis here.

00:22:46.532 --> 00:22:49.134
Whatever feels awesome.

00:22:49.134 --> 00:22:53.305
And then inhale, expand,
spread the fingertips and toes.

00:22:54.874 --> 00:22:57.009
And then exhale, 
turning the toes,

00:22:57.009 --> 00:23:00.346
letting them fall out, 
bending the elbows,

00:23:00.346 --> 00:23:02.581
coming to your Shavasana.

00:23:02.581 --> 00:23:04.483
If there's anything 
else you're craving,

00:23:04.483 --> 00:23:07.753
maybe it's another round at
Crow, maybe it's something else,

00:23:07.753 --> 00:23:10.489
now would be the 
time to tend to it.

00:23:10.489 --> 00:23:14.426
Otherwise, I'll guide us
to our final posture here.

00:23:14.426 --> 00:23:17.229
We're just taking 
a second to reflect,

00:23:17.229 --> 00:23:18.964
and then let it all go.

00:23:18.964 --> 00:23:21.133
Be still, total surrender.

00:23:23.502 --> 00:23:26.372
We're so lucky to be able
to have the opportunity

00:23:26.372 --> 00:23:30.276
to connect to our bodies,
to deepen the breath,

00:23:32.311 --> 00:23:36.348
to celebrate who we are
and where we are today,

00:23:36.348 --> 00:23:38.350
and there's nothin' 
like a Crow practice

00:23:38.350 --> 00:23:40.586
to just kind of bring 
you into the moment.

00:23:40.586 --> 00:23:43.522
Awesome work, thanks for sharing
your yoga practice with me.

00:23:43.522 --> 00:23:45.758
Leave questions, comments below.

00:23:45.758 --> 00:23:48.027
Be sure to check out that
Foundations of Crow video

00:23:48.027 --> 00:23:49.995
if you wanna go 
deeper into the posture,

00:23:49.995 --> 00:23:53.032
or if you're new and
wanna learn the basics.

00:23:53.032 --> 00:23:54.633
And I'll see ya next time.

00:23:54.633 --> 00:23:56.502
Take good care.

00:23:56.502 --> 00:23:57.336
Namaste.

00:24:04.410 --> 00:24:08.580
(upbeat music)