WEBVTT

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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and today is day 20

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20/20 vision I can see clearly now it's

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actually raining here today so that

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doesn't work okay get into something

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comfy and let's get started hello my

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friends today we're going to begin in

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extended Child's Pose so get comfy on

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your mat I'm wearing my comfy pants

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today just proof that you don't need

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your fancy yoga pants to continue this

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30-day experience it's also nice and

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rainy here in Austin again today so

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let's start a nice comfy extended

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Child's Pose

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take a second to get settled in on your

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own fix any last little things that need

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to be fixed so that you can really drop

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into your practice here today come into

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this beautiful shape of surrender bring

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your forehead to the mat if it reaches

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and then let's take a deep do see full

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breath in really filling the back body

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with air

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on your exhale smile release your heart

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to the earth let go of the day thus far

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or maybe setting intentions for the day

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ahead we'll take a couple private

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moments here to connect to an intention

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and to deepen the breath

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beautiful you might repeat your

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intention here slowly rocking the head

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gently massaging the forehead here and

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then we'll confirm the intention with a

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deep breath in consider it already done

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already so big breath in and long breath

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out great on your next breath in spread

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your palms wide send your shoulder

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girdle towards the left person at the

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tops of your feet and inhale we rise up

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come forward on an exhale circle around

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and back through that extended Child's

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Pose again yummy and we're gonna keep

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moving here the the hands might adjust

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and you can reverse your circle checking

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in with any sore spots a little drunk

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cat cow here to massage the body wake it

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up get settled in here today on your mat

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keep it going move with your breath and

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then when you feel satisfied we'll come

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up to tabletop position curl the toes

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under and send it on up to a nice soft

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playful downward dog so resist the urge

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of just kind of shoot up into the shape

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and then cool get stuck loosen up

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explore new avenues and keep breathing

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here just stick with it you got it then

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we'll take a nice slow walk up towards

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the front edge when you arrive you know

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what to do grabbing the elbows maybe

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shaking the head a little yes and no

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definitely committing to the breath

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practice here as we grow the sound of

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the rain is so nice here so nice I'll

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release the hands and inhale lift up to

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flat back position today

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send the fingertips left to right and

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draw them back so coming into kind of a

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Flying V with the arms here just taking

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a second to make sure I'm not locking in

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the knees drawing the navel up and

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making sure that my neck is beautiful

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extension of the spine one more breath

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here inflate and then exhale forward

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fold inhale tuck the chin into the chest

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and roll it up as you come into Mountain

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Pose 4s into all four corners of the

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feet as you open your heart and lift and

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lengthen up through the crown of the

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head and we'll send the fingertips left

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to right here in Mountain Pose so just

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like yesterday we're gonna take a second

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here to just kind of wipe the counter

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and open up through the chest stretching

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those muscles drawing the shoulder

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blades apart and then together keep

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breathing deep and inhale bring them in

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line with the shoulders and on an exhale

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palms come together again at the heart

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chin to chest just like we did yesterday

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reaching behind palms come behind and

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any I'll reach it all the way up and

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this time exhale forward fold sending

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the fingertips away bend the knees here

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we go

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inhale lift up halfway

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when exhale soften and release back down

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inhale send the fingertips left to right

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and reach all the way up full body

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stretch and full big big big breath and

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exhale hands to your heart

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awesome here we go again same thing

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inhale sending the fingertips left to

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right take up space create space fill

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the body with air on an exhale palms

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come together and move with your breath

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chin to chest reach behind inhale moving

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with your breath reach it up exhale

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diving forward follow your exhale

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inhale halfway lift exhale bow repeat

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same thing as before inhale reach it all

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the way up spread your fingertips this

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time stretch and exhale return namaste

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to your heart and one more time just

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like that inhale sending it out

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exhale reeling it in chin to chest reach

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behind inhale sending it up maybe

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looking up and then exhale diving

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forward inhale halfway lift exhale bow

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bend your knees plant your palms and

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step the toes back take a second here

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paddle it out then lowering down all the

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way onto the belly inhale press into

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your foundation lift up baby Cobra

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exhale forehead kisses the mat inhale

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lift up baby Cobra slow this into your

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body pay attention to the details here

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pulling the elbows back not muscling too

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high up here but keeping it soft and

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easy really getting into all those tiny

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little little places those intrinsic

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muscles coming along for the ride

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forehead kisses the mat exhale and one

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more in your own time just a little baby

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Cobra here a little backbend but making

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sure that we're really engaging the full

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body strengthening the back here by not

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muscling into the palms too much and

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then we'll release curl the toes under

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press back up to that plank or half

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plank deep breath in and long breath out

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awesome work my friends send it up and

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back and downward facing dog

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work it out find your breath again

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we'll walk the two big toes together

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here and drop the left heel down strong

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really stretching through that left calf

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we inhale lift the right leg up high so

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I want to keep the hips level here I can

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really lift my right leg up high and I'm

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sure you can too but see if you can dial

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the right toes down and we're gonna

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build strength and slowly to your leg

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might be here and slowly in time with

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practice will begin to incrementally

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find that lift so find where you're at

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today notice that the body starting to

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tremble hug everything in towards the

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midline square your shoulders building

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strength with the support of the breath

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one more breath

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then we'll bend that right knee and

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squeeze it in and up towards the heart

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squeeze squeeze squeeze and then from

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here nice and easy careful not to slam

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your right foot down too hard as you can

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stay in control particularly in your

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Center as you step the right foot up

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great pivot on the back foot hands come

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to the waistline here and we loop the

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shoulders forward up and back to come up

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nice strong warrior one foundation here

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you might walk the right foot out make

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sure you're not on a tightrope really

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strong foundation here because we're

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gonna go into a vinyasa and our arms

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today so pulling the right hip crease

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back lengthening the tailbone making

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sure my bones are stacked as I inhale

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reach the arms up strong back leg here

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maybe you find a slight backbend maybe

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not then exhale we release pivot on the

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back foot come back to your lunge and

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we're going to take a vinyasa so sliding

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the right toes back you might lower on

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to the knees come up to that Cobra or

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we'll shift the weight forward to coming

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on the big toes hug the elbows into the

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side body and slowly lower down

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chaturanga to upward facing dog so we

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have lots of options of course just a

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reminder stay kind to yourself together

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for me

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an outward facing dog walk the two big

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toes together my friends anchor down

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through the right heel this time so if

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your heels don't touch the ground in dog

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for one no who cares no worries but if

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you're kind of thinking about that

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lately this is a great place to really

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begin to connect that sit bone to heel

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connection anchoring that right heel

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down stretching those tight muscles of

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course without locking the knee staying

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buoyant as you inhale lift the left leg

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up high again leveling the hips drawing

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those left toes down press into the

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earth

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remember your right heel is a nice

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strong anchor here inhale in exhale bend

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the left knee squeeze it up and in

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towards your heart

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then draw your nose towards your knee

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deep breath and then we'll step it up

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and into our lunge pivot on the back

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foot

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hands come to the waistline keep that

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front knee bent as you loop your

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shoulders forward up and back

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then we find a nice strong warrior one

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on the opposite side keep breathing deep

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there's always so much to play with so

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resist there just be like what's next

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like got that back leg going I got my

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glutes going I'm lifting up through the

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front body grounding through the back

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body inhale reach your arms up full body

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stretch here full body experience maybe

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slight backbend maybe not maybe we're

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new to the practice and we keep even the

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hands on the waistline so we're just

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connecting mind body and breath here

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inhale exhale pivot on the back foot

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release back down to your lunge find a

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vinyasa here your version it could be

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knees to the ground and to Cobra deep

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breath in use your exhale to travel back

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to downward facing dog

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awesome from down dog we're gonna bend

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the knees generously and slowly carve a

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line with the nose look up with a nice

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little bounce here I might float my feet

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up towards the top or go for a walk deep

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breath in exhale

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make your way up there together we'll

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meet and forward fold where I am

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noticing I have a hell of a bruise on

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the top of my foot

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dang hmm inhale lift to flat back

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lengthen through the spine and exhale

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forward fold

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awesome inhale fingertips left to right

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and he'll reach it all the way up and

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exhale hands together at your heart take

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a second to just notice how you feel

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notice your breath remember that the

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practice is here to help guide you back

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to you connecting so just noticing how

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you feel here noticing your breath is

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just gold for me I think we'll continue

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to explore by finding soft knees again

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and here we go we'll hit the refresh

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button inhale sending the fingertips out

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left to right this is that Titanic

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Multan moment this is you know Birdman

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whatever whatever image works for you

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Incredible Hulk ballerina or just your

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own awesome self here opening the chest

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taking up space and we'll take one more

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breath in here and use the exhale to

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draw the palms together at your heart

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once again chin to chest stretch through

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the back of the neck reach behind an

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inhale plug into the earth as you reach

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up high exhale forward fold inhale

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halfway lift exhale bow step or hop the

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feet back to plank or half plank move

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through a vinyasa that suits your mood

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today hugging the elbows in and lifting

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up to Cobra or updog keep it soft use

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your exhale to guide you back to

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downward facing dog when you arrive once

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again we'll bring the two big toes

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together anchor through

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left heel and inhale slide the right leg

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up high so engage through the muscles as

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you slide the leg up don't just let that

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poor hip socket do all the hoisting so

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we really engaged keeping the right toes

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down deep breath in on an exhale bend

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the right knee hug it in towards your

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heart carve a line with your nose

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towards your knee and then step it up

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into your lunge move it on the back foot

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hands come to the waistline and we loop

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the shoulders forward up and back strong

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warrior one legs cool so sink nice and

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low here and we're gonna kind of connect

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the two connect this warrior one to our

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vinyasa with the arms so we pull the

00:15:32.760 --> 00:15:34.230
right hip crease back we sink deep into

00:15:34.230 --> 00:15:36.360
that front knee we strong through the

00:15:36.360 --> 00:15:37.920
outer edge of that back leg and then I

00:15:37.920 --> 00:15:40.890
keep my heart open shoulders relaxed as

00:15:40.890 --> 00:15:43.290
I inhale send the fingertips out left to

00:15:43.290 --> 00:15:46.560
right full breath here squeezing the

00:15:46.560 --> 00:15:47.910
inner thighs towards the midline for

00:15:47.910 --> 00:15:50.820
stability and support on an exhale draw

00:15:50.820 --> 00:15:52.620
your palms together at your heart press

00:15:52.620 --> 00:15:54.150
into the ball joint of that front big

00:15:54.150 --> 00:15:56.870
toe lift your sternum to your thumbs

00:15:56.870 --> 00:15:59.510
then we'll reach behind chin to chest

00:15:59.510 --> 00:16:02.430
strong legs here my friends as we inhale

00:16:02.430 --> 00:16:06.960
rise up warrior one and exhale float it

00:16:06.960 --> 00:16:09.900
down pivot on the back foot and we

00:16:09.900 --> 00:16:12.210
release take your vinyasa same thing as

00:16:12.210 --> 00:16:15.180
before choose your own adventure breathe

00:16:15.180 --> 00:16:24.650
as you move then to downward facing dog

00:16:24.650 --> 00:16:27.090
where we dropped the right heel inhale

00:16:27.090 --> 00:16:29.370
slide the left leg up high stay

00:16:29.370 --> 00:16:32.490
connected and the left knee shift your

00:16:32.490 --> 00:16:34.590
weight forward hug it in draw your nose

00:16:34.590 --> 00:16:36.480
to your knee press away from your yoga

00:16:36.480 --> 00:16:39.060
mat with your palms then we'll step it

00:16:39.060 --> 00:16:40.110
up into our lunge

00:16:40.110 --> 00:16:42.840
I'll pivot on the back foot hands come

00:16:42.840 --> 00:16:44.430
to the waistline use your thumbs to

00:16:44.430 --> 00:16:46.200
remind you to tuck your pelvis as you

00:16:46.200 --> 00:16:48.090
loop the shoulders and open your heart

00:16:48.090 --> 00:16:51.360
and rise up so we find that strong

00:16:51.360 --> 00:16:53.130
connectivity in that back leg just like

00:16:53.130 --> 00:16:56.430
in our three-legged dog I bend my front

00:16:56.430 --> 00:17:03.769
knee I find my foundation then I

00:17:03.769 --> 00:17:05.898
they engaged my strong foundation as I

00:17:05.898 --> 00:17:07.699
inhale send the fingertips out left to

00:17:07.699 --> 00:17:12.970
right exhale hands together at the heart

00:17:13.209 --> 00:17:16.849
chin to chest reach behind inhale all

00:17:16.849 --> 00:17:20.809
the way up warrior one and exhale

00:17:20.809 --> 00:17:23.000
pivoting on the back foot we float it

00:17:23.000 --> 00:17:24.398
down awesome

00:17:24.398 --> 00:17:28.159
last time vinyasa shifting your weight

00:17:28.159 --> 00:17:30.830
forward or lowering your knees find what

00:17:30.830 --> 00:17:34.240
feels good here work with your breath

00:17:34.240 --> 00:17:37.309
and together we'll meet downward facing

00:17:37.309 --> 00:17:38.529
dog

00:17:38.529 --> 00:17:40.700
awesome work my friends take a deep

00:17:40.700 --> 00:17:43.460
breath in through the nose and this time

00:17:43.460 --> 00:17:47.809
a long exhale out through the mouth then

00:17:47.809 --> 00:17:49.580
bending the knees generously again we'll

00:17:49.580 --> 00:17:51.980
take a deep breath in on an exhale float

00:17:51.980 --> 00:17:53.690
up towards the front if you're feeling

00:17:53.690 --> 00:17:57.250
adventurous or go for a slow walk

00:17:57.250 --> 00:18:00.620
together we'll and forward fold this

00:18:00.620 --> 00:18:02.059
time take a couple breaths here to

00:18:02.059 --> 00:18:03.919
explore a couple options you can bring

00:18:03.919 --> 00:18:06.169
the palms underneath the soles of the

00:18:06.169 --> 00:18:08.330
feet using the toes to massage the

00:18:08.330 --> 00:18:11.750
wrists feels really great you can

00:18:11.750 --> 00:18:13.429
interlace the fingertips behind the

00:18:13.429 --> 00:18:14.960
calves bend the elbows left to right

00:18:14.960 --> 00:18:19.250
begin to deepen this tone asana maybe

00:18:19.250 --> 00:18:20.990
interlacing the fingertips bringing them

00:18:20.990 --> 00:18:25.789
to the base of the neck or hanging like

00:18:25.789 --> 00:18:28.270
a rag doll

00:18:31.970 --> 00:18:34.140
wherever you are take one more full

00:18:34.140 --> 00:18:38.570
breath in and use your exhale to release

00:18:38.570 --> 00:18:45.450
inhale lift up halfway exhale bow inhale

00:18:45.450 --> 00:18:48.169
reach it all the way up fingertips

00:18:48.169 --> 00:18:55.020
spread and exhale to your heart last

00:18:55.020 --> 00:18:57.630
time here we go soft knees inhale send

00:18:57.630 --> 00:19:00.960
the fingertips left to right exhale

00:19:00.960 --> 00:19:05.730
palms together at the heart inhale reach

00:19:05.730 --> 00:19:09.179
behind send it all the way up crawl up

00:19:09.179 --> 00:19:10.620
through the spine stretch stretch

00:19:10.620 --> 00:19:13.110
stretch and then exhale enjoy this move

00:19:13.110 --> 00:19:16.220
as we release forward fold so nice

00:19:16.220 --> 00:19:21.570
inhale halfway lift and exhale soften

00:19:21.570 --> 00:19:23.630
and release back down

00:19:23.630 --> 00:19:26.460
great from here we're gonna plant the

00:19:26.460 --> 00:19:29.820
palms slide the toes back come into your

00:19:29.820 --> 00:19:32.629
downward facing dog

00:19:33.470 --> 00:19:38.100
deep breath in and on an exhale slow

00:19:38.100 --> 00:19:40.650
descend to the knees back down we're

00:19:40.650 --> 00:19:42.990
going to walk the fingertips up to meet

00:19:42.990 --> 00:19:44.880
the tops of the thighs and it's up to

00:19:44.880 --> 00:19:46.470
you if you want this kind of yoga for

00:19:46.470 --> 00:19:48.630
the feet moment you can stay on the feet

00:19:48.630 --> 00:19:52.710
like so if that is not comfortable for

00:19:52.710 --> 00:19:53.190
you today

00:19:53.190 --> 00:19:55.200
you can stay lifted tops of the feet

00:19:55.200 --> 00:19:57.000
press into the earth and we tuck the

00:19:57.000 --> 00:19:59.909
pelvis in option three which is just a

00:19:59.909 --> 00:20:01.049
little bit more advanced and I want you

00:20:01.049 --> 00:20:02.400
to be really mindful if you're new to

00:20:02.400 --> 00:20:03.960
the practice just be really careful in

00:20:03.960 --> 00:20:06.419
your knees option three would be to come

00:20:06.419 --> 00:20:09.659
into Verona a hero pose you can bring a

00:20:09.659 --> 00:20:11.970
block between the ankles or you can just

00:20:11.970 --> 00:20:14.850
snug your booty down in there Hale and

00:20:14.850 --> 00:20:16.650
bring the fleshy part of that calf to

00:20:16.650 --> 00:20:21.720
the side so we are coming into a hero

00:20:21.720 --> 00:20:24.750
variation essentially so we might be

00:20:24.750 --> 00:20:28.620
here sitting up nice and tall pressing

00:20:28.620 --> 00:20:31.409
into the tops of the feet we might be on

00:20:31.409 --> 00:20:33.360
a block or both guys if you're wanting

00:20:33.360 --> 00:20:36.539
to grow growver asana this is a great

00:20:36.539 --> 00:20:40.770
place to be or again we can just come

00:20:40.770 --> 00:20:42.440
simply to

00:20:42.440 --> 00:20:46.130
the toes we're here okay plenty of

00:20:46.130 --> 00:20:47.330
options you know I just want to take

00:20:47.330 --> 00:20:50.150
care of everybody okay so I'm gonna go

00:20:50.150 --> 00:20:52.010
in and use this blog and come into a

00:20:52.010 --> 00:20:54.830
little supported hero so wherever you

00:20:54.830 --> 00:20:56.120
are and you don't you don't have to feel

00:20:56.120 --> 00:20:58.490
stuck in one you can mix and match we're

00:20:58.490 --> 00:21:04.060
gonna come to that beautiful open heart

00:21:04.060 --> 00:21:06.560
and we're going to move with the breath

00:21:06.560 --> 00:21:12.430
here really challenging ourselves

00:21:12.430 --> 00:21:15.860
letting the breath again fuel the

00:21:15.860 --> 00:21:17.330
movement as we inhale send the

00:21:17.330 --> 00:21:21.320
fingertips out left to right exhale

00:21:21.320 --> 00:21:24.760
hands together at the heart

00:21:24.820 --> 00:21:28.070
chin to chest reach behind inhale lift

00:21:28.070 --> 00:21:32.480
up exhale keep the heart lifted as you

00:21:32.480 --> 00:21:35.360
float the fingertips down we're gonna do

00:21:35.360 --> 00:21:37.160
is three more times just moving with the

00:21:37.160 --> 00:21:47.740
breath here we go chin the chest

00:21:52.539 --> 00:21:55.070
might connect to that mucho you breath

00:21:55.070 --> 00:21:58.360
here that ocean sound

00:22:03.760 --> 00:22:07.480
chin to chest reach behind

00:22:13.539 --> 00:22:16.909
and last time here we go smoothing out

00:22:16.909 --> 00:22:19.659
all the hard edges

00:22:38.000 --> 00:22:40.770
after your final exhale here just let

00:22:40.770 --> 00:22:42.630
the fingertips rest gently at your sides

00:22:42.630 --> 00:22:45.480
or palms gently on the tops of the

00:22:45.480 --> 00:22:47.940
thighs close your eyes and find

00:22:47.940 --> 00:22:50.510
stillness

00:22:50.990 --> 00:22:53.880
notice how the deep breathing and this

00:22:53.880 --> 00:22:57.840
synchronicity can change your mood just

00:22:57.840 --> 00:23:00.379
notice how you feel

00:23:09.149 --> 00:23:11.879
then we'll bat the eyelashes open really

00:23:11.879 --> 00:23:13.529
nice everyone if you feel like you're in

00:23:13.529 --> 00:23:16.950
a calm you know state of meditation you

00:23:16.950 --> 00:23:18.659
might stay there longer instead of

00:23:18.659 --> 00:23:21.330
transitioning here so just again

00:23:21.330 --> 00:23:22.950
offering up a little playtime otherwise

00:23:22.950 --> 00:23:26.929
we're going to transition slowly to our

00:23:26.929 --> 00:23:31.259
buttocks you might take a forward fold

00:23:31.259 --> 00:23:34.009
here if your legs need to stretch out or

00:23:34.009 --> 00:23:35.399
mm-hmm

00:23:35.399 --> 00:23:41.639
you might come straight to flat back so

00:23:41.639 --> 00:23:43.440
I really like telling people what to do

00:23:43.440 --> 00:23:44.820
but what I'm trying to do here at the

00:23:44.820 --> 00:23:47.849
30-day home practice is really encourage

00:23:47.849 --> 00:23:49.559
you and invite you to really listen to

00:23:49.559 --> 00:23:52.529
your body and empower you to kind of do

00:23:52.529 --> 00:23:56.279
this on your own as well so right now

00:23:56.279 --> 00:23:59.759
you could be meditating in hero pose for

00:23:59.759 --> 00:24:01.379
the rest of your practice you might be

00:24:01.379 --> 00:24:02.820
stretching your legs out

00:24:02.820 --> 00:24:04.859
or you might be here hugging the knees

00:24:04.859 --> 00:24:08.009
into the chest closing your eyes and

00:24:08.009 --> 00:24:17.940
asking your body what do I need next I'm

00:24:17.940 --> 00:24:19.979
gonna slide my hands to the inner arches

00:24:19.979 --> 00:24:21.450
coming into a little stirrup posture

00:24:21.450 --> 00:24:24.269
here or happy baby really pressing the

00:24:24.269 --> 00:24:25.979
soles of my feet up towards the sky and

00:24:25.979 --> 00:24:27.570
then gently finding a little opposition

00:24:27.570 --> 00:24:32.129
as I draw my shoulders down breathe here

00:24:32.129 --> 00:24:33.779
breathe into the hips this should feel

00:24:33.779 --> 00:24:35.909
amazing in the spine and the chest and

00:24:35.909 --> 00:24:39.139
the shoulders lengthen the tailbone down

00:24:39.139 --> 00:24:41.639
and you might even close your eyes here

00:24:41.639 --> 00:24:45.389
breathing deep into the hip creases even

00:24:45.389 --> 00:24:49.459
massaging your heels with your thumbs

00:24:50.059 --> 00:24:52.799
close your eyes trust the moment

00:24:52.799 --> 00:24:56.779
wherever you are and breathe deep and

00:24:57.710 --> 00:25:00.059
you can play here you might straighten

00:25:00.059 --> 00:25:03.119
the legs one and then the other you

00:25:03.119 --> 00:25:06.960
might transition into a twist you might

00:25:06.960 --> 00:25:09.149
draw a couple circles with the knees one

00:25:09.149 --> 00:25:10.080
way and then

00:25:10.080 --> 00:25:14.789
the other choreograph your own dance

00:25:14.789 --> 00:25:17.370
here be really mindful listen to your

00:25:17.370 --> 00:25:20.340
body keep it soft and easy and then

00:25:20.340 --> 00:25:22.890
together we'll meet in soup to baddha

00:25:22.890 --> 00:25:29.669
konasana so I like to offer suggestions

00:25:29.669 --> 00:25:31.529
and I really love it when you break the

00:25:31.529 --> 00:25:33.269
rules you know like oh I loved here oh

00:25:33.269 --> 00:25:34.529
I'm gonna stay there and meditate and

00:25:34.529 --> 00:25:40.590
pause the video now peace Adrian or we

00:25:40.590 --> 00:25:42.000
could stick together you know each day

00:25:42.000 --> 00:25:44.519
is different so maybe you're in swoop

00:25:44.519 --> 00:25:46.730
tabata Kinison with me reclined cobblers

00:25:46.730 --> 00:25:50.669
pose hands are gonna rest gently on the

00:25:50.669 --> 00:25:52.830
belly here and I'm just letting a little

00:25:52.830 --> 00:25:55.169
bit a little bit of gravity do the work

00:25:55.169 --> 00:25:58.919
here little Yin practice to finish today

00:25:58.919 --> 00:26:01.080
letting the soles of the feet kiss

00:26:01.080 --> 00:26:03.179
together you might pillow the head with

00:26:03.179 --> 00:26:07.710
a blanket or a towel I begin to soften

00:26:07.710 --> 00:26:10.740
the breath you can slide the legs out to

00:26:10.740 --> 00:26:12.450
shavasana here opening through the arms

00:26:12.450 --> 00:26:14.279
or I'm gonna stay here a little bit

00:26:14.279 --> 00:26:20.850
longer today relaxing the weight of my

00:26:20.850 --> 00:26:25.039
body completely and fully into the mat

00:26:27.299 --> 00:26:30.100
thank you for sharing your commitment to

00:26:30.100 --> 00:26:31.539
your practice with me

00:26:31.539 --> 00:26:34.450
I believe it truly is an awesome act of

00:26:34.450 --> 00:26:37.059
self-love so good work everyone

00:26:37.059 --> 00:26:40.480
tomorrow we turn 21 yay bringing it

00:26:40.480 --> 00:26:44.649
drunk and cat cow drunken love I'll see

00:26:44.649 --> 00:26:45.129
you then

00:26:45.129 --> 00:26:49.230
take good care of yourself namaste

00:26:53.070 --> 00:26:59.109
[Music]