WEBVTT

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hey guys welcome to 30 days of yoga with

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Adriene I'm Adriene and today we have a

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swift and fun dancing warrior practice

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for you it's day 25 doing awesome guys

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let's go alright my friends today we're

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going to begin with a little cat-cow so

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a little spinal flex to warm it up go

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ahead and come onto all fours find your

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breath let's make the most of our

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practice today day 25 it's a short

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practice we're gonna move nice and Swift

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so take breaks when you need to and

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we'll begin by warming up the spine with

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a little cat-cow smile you got this you

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made it to your mat really the hard part

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is over so let's just rock out together

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here and breathe and today's practice is

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like a little dance a little dancing

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warrior sequence so we're just going to

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do a little dance together and then

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we'll continue on with the day you guys

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are doing awesome starting with a little

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cat-cow connecting to the breath maybe

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closing your eyes you know what to do

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here checking in with the body and the

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breath and then curling the toes under

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whenever you're ready we'll walk the

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palms forward just a hair find that

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spiral on the shoulders and let's lift

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those sit bones up towards the sky bend

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the knees pedal it out and don't decide

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where it ends here moving in a way that

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feels good for you today stretching it

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out just committing to the practice then

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we'll take a slow walk up towards the

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front edge together we'll land in

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Boonton asana extended forward fold keep

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the knees bent as generously as you like

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deep breath in Long breath out

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and slowly we're gonna roll it up enjoy

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the smooth this time for yourself

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nice and slow coming up to Mountain Pose

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we stand up nice and tall smile and on

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an inhale reach it up fingertips kiss up

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and overhead full body stretch here take

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a second to just work out the kinks you

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might sway a little side to side you

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might find a softness in the knees maybe

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even a slight backbend so we do a little

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organic movement here and then we'll

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release the fingertips down interlace

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and the same thing here a little organic

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movement opening the chest opening the

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shoulders smile this is what yoga is all

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about finding what feels good and you

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can do this on your map you can also do

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this off your mat any time great then

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we'll release the fingertips and inhale

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reach em high fingertips kiss up

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overhead one more time and exhale

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forward fold inhale lift to your flat

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back position an exhale soften and bow

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plant the palms step or hop it back to

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plank

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take your time then lower the knees

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slowly lower all the way down to your

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belly or keep the knees lifted slowly

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lower all the way down to your belly

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inhale press into the tops of the feet

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lift up Cobra exhale forehead kisses the

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mat inhale press into your palms lift up

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Cobra exhale release one more inhale

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press into everything that is touching

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the mat and lift up Cobra and exhale

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release awesome work curl the toes under

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press up to all fours or plank that top

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of a push-up position and then we'll

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send it back downward facing dog great

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work my friends deep breath in Long

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breath out bend the knees look forward

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inhaling

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exhale float towards the front edge of

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your mat or walk inhale lift to flat

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back exhale forward fold

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inhale halfway lift and exhale release

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press into your feet reach it all the

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way up full body experience full breath

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and exhale hands together at the heart

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or maybe you ran the fingertips down so

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I'm really trying to give you a little

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freedom to make it your own here and our

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last ever all the time but especially

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here as we come to the end so that when

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your thirty days are over you can kind

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of feel empowered to do your own thing

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okay so maybe that's shoulder rolls neck

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rolls wrist rolls pausing the video to

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do something more you know

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find what feels good hmm and when you

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feel satisfied let's inhale reach it up

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fingertips kiss up and overhead on an

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exhale diving forward on an inhale

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halfway lift

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beautiful long neck and exhale release

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cool step or hop it back to plank once

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again the same thing as before you can

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lower the knees or you can keep the

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knees lifted as you shift your weight

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forward and practice chaturanga or maybe

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you lower all the way to the belly for

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Cobra again inhale to Cobra or upward

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facing dog lift the backs of the legs

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open your chest press into all ten

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knuckles and then exhale everyone

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downward facing dog in down dog we're

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gonna drop the left heel and slide the

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right leg up you can take a second here

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to open up through that hip maybe draw a

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couple circles whatever feels good and

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then we'll send that right foot all the

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way up and into our lunge go ahead and

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pivot on the back foot and we're gonna

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rise up into warrior one strong legs I

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inhale reach the fingertips up smile

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then exhale dial your heart towards the

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left side of your mat come into warrior

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two you might even widen your stance

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here as you grow your practice breathe

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deep engage then we're going to inhale

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keep the front knee bent as you reach

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forward up and back peaceful warrior

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X

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fail back to warrior two beautiful now

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straighten that front leg tilt hip

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points excuse me sit bones back and

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we're gonna tilt forward tricking asana

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inhale in and exhale bend that front

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knee knee back to warrior two

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cool drop the left fingertips down to

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come up warrior dance here as we inhale

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high lunge open your heart and exhale

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open the chest and shoulders as you

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release down

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take a rest to your knees on the ground

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sit bones back or we move through a

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vinyasa if you're in Child's Pose make

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your way back to downward facing dog

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we're going to do the same little

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warrior dance on the other side so drop

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the right heel inhale lift the left leg

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high take a second here to work out the

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kinks stretch just explore your body and

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slowly we'll step the left foot up into

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our lunge pivot on that right foot press

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into the outer edge of that back foot

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bend your front knee and we rise up

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warrior one full breath here relax your

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shoulders enjoy and then on an exhale

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let's open out warrior two full body

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experience nice and strong then inhale

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sink deep into that front knee tailbone

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lengthens down reach forward up and back

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peaceful warrior you got this breathing

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deep exhale back to warrior two

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straighten the front leg send the sit

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bones back tilt keep lengthen the side

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body coming to your triangle trichinosis

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onna only a breath cycle here in and out

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then take a nice deep breath in exhale

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bend that front knee back to warrior two

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strong legs extending energy out through

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the fingertips now we'll drop the right

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fingertips down to come up we pivot on

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the back foot and we inhale arms up high

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breathing deep here

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and then exhale open the chest and

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shoulders as you release back down to

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the earth awesome beautiful warrior

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dance my friends plant the palms step it

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back come to your knees take it to

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child's pose or vinyasa and then

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together we'll meet in child's pose swim

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the fingertips back forehead comes to

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the mat and we rest beautiful my friends

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find your breath breathe tuck your chin

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into your chest slowly roll up

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palms come to the tops of the thighs and

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we lift the heart deep breath in and

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exhale out through the mouth one more

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just like that inhaling through the

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nostrils and exhale out don't be shy in

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the mouth

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awesome feels awesome great why did the

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knees mm-hmm turn the fingertips in

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towards your Center and we're just gonna

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stretch the arms here a little bit

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pressing into all ten knuckles you can

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practice a lion's breath here if you're

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feeling the pranayama today inhaling in

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through the nostrils and the same thing

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exhaling out through the mouth this time

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drawing the tongue down and the gaze up

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cool a little slowly release walk the

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knees back in and so day 25 so now we're

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gonna begin to either transition

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straight to shavasana or I'd love for

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you to explore a little freestyle so

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depending on the amount of energy you

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have today you might come up onto your

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toes plant your palms and work on

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bakasana maybe you are working on a crow

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practice lifting one toe and then the

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other

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maybe you pause and you're like I'd love

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to learn that and you hop on over to the

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foundations of crow pose video for a

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little fun same thing with an inversion

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maybe you want to work on a headstand

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today or a shoulder stand so moving over

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to the foundations of yoga or if you're

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earning and

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seeing those in your in your practice

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you might begin to just work on a little

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bit of prep and then play with that here

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if you were enjoying the hips happy hip

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openers of yesterday of yesteryear then

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you might shift forward and to come into

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a one-legged pigeon mindfully of course

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breathing using the sound of your breath

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to stay focused in on the sensations and

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then of course just make sure you repeat

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on the other side so I'd love to just

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offer this up to you right now a little

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playtime at the end of your practice

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again I think this is going to inspire

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you to continue to do this after our 30

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days we want to start that now and day

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25 if you're tired if time is short then

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you might just head straight to

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shavasana like me and I begin to get

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settled in for a little relaxation maybe

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coming into a reclined twist or whatever

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feels good letting the weight of the

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body begin to relax and settle and

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really just focusing on the breath maybe

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coming into even a meditation pose over

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this shavasana is always a good idea to

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use this nice little moment of stillness

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so I'm really proud of you guys I'm

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really honored to be here day 25 with

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you and I will see you tomorrow stick

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with it day 26 namaste enjoy your play

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time or your relaxation

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[Music]