WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today I'm in

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the beautiful park getting dirty getting

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sweaty because you asked for it we have

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a detox sequence right here right now

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for you obviously this flow is about

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rinsing shedding weight we have some

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beautiful water and waterfalls around us

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today so the idea is to give the body a

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good wash the mind in the heart to

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cleanse and sweat a little we're gonna

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get hot it's getting hot in here so put

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on your yoga clothes okay

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let's hop to it

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[Music]

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[Music]

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begin in a cross-legged position we're

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gonna check in with the breath and the

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body here commit to this practice here

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we go inhale drawing these shoulders up

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towards the ears on the exhale melt them

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down again full breath as we loop the

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shoulders squeezing them up towards the

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ears and on an exhale sliding the

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shoulder blades down one more we move

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with the breath inhale and exhale

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drawing the shoulders away from the ears

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draw the palms together at your heart

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sternum to thumbs take a second here to

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just deepen the breath and set an

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intention for your practice the

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intention can just be I choose to stick

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with all of this video no matter what or

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I choose to find ease to trust bow your

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head to your heart interlace the

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fingertips and here we go pressing the

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palms forward we follow the breath

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reaching them up and back on the exhale

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release his fingertips twinkle down and

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again marrying the action to the breath

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the breath to the action we reach it up

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exhale floating down in a way opening up

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the shoulders inhale interlace reach

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forward up and back

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tops of the thighs draw down heart stays

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lifted as we release right palm to left

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knee left fingertips behind

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we inhale roll up the staircase of the

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spine exhale begin to journey into your

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twist breathe

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draw the navel and slightly lengthen

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through the crown of the head take a

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deep breath in on the exhale release and

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take it to the other side left palm

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comes to the right knee here right

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fingertips behind sit up nice and tall

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remember head over heart heart over

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pelvis here as we roll up through the

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spine draw the shoulder blades in

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together and down and use that exhale to

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go a little bit deeper into the twist

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nice and gentle I lift my fingertips up

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here as I encourage you to do as well to

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just make sure I'm not muscling into my

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twist with my arms always finding

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integrity with each breath with each

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posture inhale in sigh body stretch left

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palm comes to the mat right fingertips

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reach up and over stay rooted through

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your sit bones here finding a little

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expression and switching to the other

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side reaching it up and over again

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tagging a little bit of weight down

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through the tops of the thighs the sit

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bones breathe back to Center

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diving forward now we'll come up to

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standing

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Tadasana at the front of your mat palms

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together inhale reach up as we exhale we

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dive forward soft knees here my friends

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inhale lift a flat back position and

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exhale soften and bow inhale reach it up

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spread your fingertips full body

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experience as we exhale

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back down to the heart here we go again

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jumping right in inhale reach it up

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exhale dive forward soft knees inhale

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lift a flat back position long beautiful

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neck here and exhale bow plant the palms

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or the fingertips step the right foot

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back runners lunge peel that left hip

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crease back shine your heart forward

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relax your jaw plant the palms and we

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step it back downward facing dog find a

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little bit of movement here begin to

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warm up the body press into all 10

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knuckles spread your fingertips wide

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slowly we'll shift forward to plank or

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I'm taking a half plank here which I

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encourage you to do coming to the knees

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just for this first one so we can find

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our alignment long neck lots of

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integrity in the body as I slowly lower

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down hugging my elbows to the side body

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lowering the mermaid tail there lowering

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the feet we loop the shoulders and lift

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up Cobra bhujangasana curl the toes

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under press into your palms lift up

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plank position and then draw your navel

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up towards your spine press up and out

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of your palms and then we'll slowly

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slowly send it back downward facing dog

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tops of the thighs spiral in and out

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towards the back here mat and we step

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the right foot up runners lunge

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peeling that right hip crease back now

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shining radiating the heart forward open

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your heart up towards the front

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[Music]

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and then we step that back foot up to

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meet the front forward fold uttanasana

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let it hang inhale flat back position

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exhale bow spiral the shoulders reach it

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up deep breath in and exhale back down

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to the heart soft knees inhale we reach

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it up

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exhale up and over as we bow inhale flat

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back position and exhale bow plant the

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palms step the right foot back high

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lunge prep here squeezing the inner

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thighs together finding your foundation

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and then reaching it up on a nice juicy

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inhale we can keep the hands on the

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waistline here for stability otherwise

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we're spreading the fingertips reaching

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them up pulling the thumb slightly back

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lengthening down through the tailbone

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finding length in the lower back here as

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we squeeze the inner thighs together and

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then exhale bend the elbows belly comes

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to the top of the thigh to release

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fingertips to the mat and we step it

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back to plank

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nice strong plank here guys press up and

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out of the earth squeeze those inner

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thighs together really spike those heels

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towards the back and when you're ready

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shifting forward bending the elbows

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chaturanga

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we lift up upward facing dog and then

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back downward facing dog

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pedal the feet work it out find what

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feels good as we lift the right leg up

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runners lunge squeezing the inner thighs

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together finding that strong foundation

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as we inhale reach up high lunge press

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through the ball joint of that front big

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toe really extend that back heel towards

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the back of the mat

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inhale in lengthen the tailbone down

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draw the navel in knit the lower ribcage

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together lift the chin slightly exhale

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bend the elbows left to right open your

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heart belly comes to the top of the

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thigh and we release it back down take a

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deep breath in and step that back foot

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up to meet the front forward fold

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reaching it up spreading the fingertips

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I don't an exhale back down

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smile inhale reach it up exhale enjoy

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this move as you dive forward inhale

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flat back exhale bow plant the palms

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step or hop the feet back to your best

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and most beautiful plank draw your navel

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up towards your spine hug the inner

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thighs together find movement then

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shifting forward chaturanga upward

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facing dog draw the navel to the spine

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and downward facing dog

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pedal it out walk your toes into the

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center line and then we'll inhale slide

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the right foot up take a second here to

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turn your right toes towards the left

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side of the mat to drop that right hip

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and then we'll step it up planting the

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back foot this time prepping for warrior

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one reaching the fingertips up strong

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foundation here the outer edge of that

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back foot is so strong find your breath

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then interlacing the fingertips behind

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the tail we'll loop the shoulders open

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the chest and slowly flat back here as

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we melt down belly to the top of the

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thigh and then we can stay there or we

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can continue going down into humble

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warrior here

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breathe strong foundation lots of

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strengthen the legs here as we breathe

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deep into the belly

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pressing strong into your foundation we

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rise up warrior one on an exhale bending

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the elbows left to right and then

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releasing back down to the lunge

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planting the left palm next to the arch

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of the right foot go ahead and pivot on

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your back foots here on your toes now

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and we reach the right foot up towards

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the sky

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moving into a nice twist here strong leg

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still peeling the right hip crease back

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and not collapsing into that left palm

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find integrity from the crown of the

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head to the tip of the tailbone and then

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exhale release it back down plant the

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palms step it to plank shifting forward

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chaturanga to updog and exhale downward

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facing dog

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work it out

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and then sliding the left foot up now

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turning the left toes in leveling the

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hips and stepping it up into your lunge

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plant the back heel strong legs as we

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rise up veer Vajrasana one warrior one

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lengthen the tailbone down tuck your

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pelvis draw your navel in and then

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interlace the fingertips behind opening

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up through the chest again knitting that

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lower ribcage together supporting the

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back and then bowing forward we can stay

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here halfway or continue the journey

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down humble warrior strong active legs

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here breathe

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[Music]

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pressing into the ball joint of that

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front big toe we rise up strong warrior

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1 spread your fingertips and exhale

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release open heart bending the elbows

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left to right we come back to our lunge

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pivoting on the back foot plant the

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right palm strong full breath as we

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inhale open up through the left wing

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find your twist breathe deep into the

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belly here nice full breaths keep

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extension through the neck so don't let

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the right earlobe drip drip down drip

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down towards the right shoulder keep it

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nice and open and spacious and then on

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an exhale we find our release and step

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the back foot up to meet the front

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follow your breath uttanasana and we

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inhale reach it all the way up full full

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breath exhale back down to the heart

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soft knees inhale reach it up fingertips

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kiss exhale down we go inhale flat back

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exhale bow plant the palms this time

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maybe hop it back to plank

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find your strong plank pose top of a

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push-up you can find a little movement

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here and then bend the elbows loop the

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shoulders you can do upward facing dog

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or Cobra here this time I did a Cobra

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taking a little bit of rest always

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remembering to find the ease listen to

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the body from our downward dog we'll

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lift the right leg up and step it into

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our lunge this time draw your palms

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together lift them towards the heart

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strong legs just like we had in high

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lunge here

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as we bring the elbows up and over outer

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it to the left arm to the outer edge of

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the right knee

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we find extension through the spine as

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we press the palms together keep the

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neck nice and long left heel is really

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spiking reaching towards the back edge

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of the mat and then we release gently

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left fingertips to the mat and open up

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through the right wing on an exhale back

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to Center

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we plant the palms and step it back to

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plank

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shifting forward chaturanga practice so

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even if you don't know chaturanga yet or

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you're working on building strength

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integrity

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you can practice slowly lowering down to

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up dog or Cobra and then pressing back

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down dog here we go again inhale sliding

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the sole of the left foot up now I've

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been stepping it forward drawing the

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palms together at the heart

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sternum to thumbs here as we press up

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strong legs loop the shoulders here long

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neck and then thinking up and over as we

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move into our next twist peeling that

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left hip crease back outer edge of the

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right elbow to the outer edge of that

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left thigh or knee press up and out of

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the palms here so we're not collapsing

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but the torso is nice and long and then

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I can stay where I'm at here or I can

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release the right fingertips down and

00:13:59.830 --> 00:14:02.200
open up long through the left wing left

00:14:02.200 --> 00:14:05.920
fingertips up towards the sky and then

00:14:05.920 --> 00:14:08.800
on an exhale melting it back to my lunge

00:14:08.800 --> 00:14:10.990
and rocking that back foot up to meet

00:14:10.990 --> 00:14:13.920
the front whew tennis in a forward fold

00:14:13.920 --> 00:14:18.660
inhale lift a flat back here exhale bow

00:14:18.660 --> 00:14:21.480
bring the feet in together

00:14:21.480 --> 00:14:23.790
come into a nice deep squat palms

00:14:23.790 --> 00:14:25.970
together at the heart sternum to thumbs

00:14:25.970 --> 00:14:28.889
inhale elbows go up and over outer edge

00:14:28.889 --> 00:14:30.389
of the left elbow to the outer edge of

00:14:30.389 --> 00:14:33.089
the right knee we find our twist here

00:14:33.089 --> 00:14:34.889
keeping the knees together best as

00:14:34.889 --> 00:14:38.449
possible at least that's our intention

00:14:38.449 --> 00:14:41.670
nice long neck we can stay here or we

00:14:41.670 --> 00:14:43.410
can release the left fingertips to the

00:14:43.410 --> 00:14:45.620
ground open up through the right wing

00:14:45.620 --> 00:14:48.480
and then gently release back to Center

00:14:48.480 --> 00:14:51.089
straighten the legs inhale lift to flat

00:14:51.089 --> 00:14:55.350
back exhale bow bending the knees

00:14:55.350 --> 00:14:57.600
generously again we bring the palms

00:14:57.600 --> 00:14:59.399
together at the heart really bend your

00:14:59.399 --> 00:15:01.889
knees outer edge of the right elbow now

00:15:01.889 --> 00:15:04.079
to the outer edge of that left leg we

00:15:04.079 --> 00:15:06.000
find the length in the spine here as we

00:15:06.000 --> 00:15:09.750
move into our twist you can take the

00:15:09.750 --> 00:15:11.820
right fist and put it into the left palm

00:15:11.820 --> 00:15:15.269
to find space little leverage there and

00:15:15.269 --> 00:15:16.709
then if you want to release right

00:15:16.709 --> 00:15:18.269
fingertips to the mat open up through

00:15:18.269 --> 00:15:20.940
the left wing for one last breath we'll

00:15:20.940 --> 00:15:22.860
meet back at Center inhale flat back

00:15:22.860 --> 00:15:26.100
position and exhale forward fold walk

00:15:26.100 --> 00:15:27.930
the feet out wide as why does your mat

00:15:27.930 --> 00:15:30.209
grab your elbows Rock a little side to

00:15:30.209 --> 00:15:32.819
side bent knees can be bent here bend

00:15:32.819 --> 00:15:34.529
your knees if you need to as generously

00:15:34.529 --> 00:15:37.110
as you like then we'll walk the

00:15:37.110 --> 00:15:39.449
fingertips out and slowly lower into a

00:15:39.449 --> 00:15:42.029
squat if the heels come up no problem

00:15:42.029 --> 00:15:44.550
embrace that enjoy the Yoga for the feet

00:15:44.550 --> 00:15:47.279
moment if the feet can stay flat then

00:15:47.279 --> 00:15:48.540
we'll draw the palms together at the

00:15:48.540 --> 00:15:49.040
heart

00:15:49.040 --> 00:15:51.329
fingertips can also stay on the earth

00:15:51.329 --> 00:15:54.300
here as we breathe in and out pressing

00:15:54.300 --> 00:15:57.180
the elbows into the knees pressing the

00:15:57.180 --> 00:15:58.769
knees into the elbows finding that

00:15:58.769 --> 00:16:01.830
squeeze as we open the chest

00:16:01.830 --> 00:16:05.639
[Music]

00:16:06.940 --> 00:16:10.520
gently releasing right palm in front of

00:16:10.520 --> 00:16:12.410
you well open up through the left wing

00:16:12.410 --> 00:16:14.090
on a deep breath in I'm waving to the

00:16:14.090 --> 00:16:19.220
camera here hello keep pressing strong

00:16:19.220 --> 00:16:23.350
into your feet tailbone lengthening down

00:16:23.350 --> 00:16:25.910
follow your breath left palm to the

00:16:25.910 --> 00:16:28.250
center line as we inhale open up through

00:16:28.250 --> 00:16:30.650
the right side I decided to go ahead and

00:16:30.650 --> 00:16:34.090
wave to the water here why not

00:16:35.110 --> 00:16:38.090
full-body experience as I track it back

00:16:38.090 --> 00:16:39.190
to Center

00:16:39.190 --> 00:16:44.870
palms back together at the heart now

00:16:44.870 --> 00:16:46.490
stay in the zone follow your breath

00:16:46.490 --> 00:16:50.170
we're gonna transition now to seat it

00:16:50.170 --> 00:16:53.000
you can loop the shoulders here and draw

00:16:53.000 --> 00:16:55.450
the knees up for three Lyons breaths

00:16:55.450 --> 00:16:58.220
inhale in through the nose and exhale

00:16:58.220 --> 00:17:00.860
through the mouth completely inhale in

00:17:00.860 --> 00:17:02.630
deeply through the nose exhale Lions

00:17:02.630 --> 00:17:05.959
breath tongue out cleansing breath your

00:17:05.959 --> 00:17:09.609
inhale exhale Lions breath tongue out

00:17:09.609 --> 00:17:12.650
and slowly I'm brushing off the ants

00:17:12.650 --> 00:17:14.569
here none of them bit me on this shoot

00:17:14.569 --> 00:17:17.089
but they were all over my mat right leg

00:17:17.089 --> 00:17:19.760
out left leg in we come into another

00:17:19.760 --> 00:17:22.339
twist we can hook the right elbow around

00:17:22.339 --> 00:17:23.990
the left knee or we can bring the outer

00:17:23.990 --> 00:17:25.579
edge of the right elbow to the outer

00:17:25.579 --> 00:17:26.869
edge of that left knee so you have two

00:17:26.869 --> 00:17:31.510
options there we find lengthen the spine

00:17:32.440 --> 00:17:35.210
notice how my right foot is still bright

00:17:35.210 --> 00:17:37.100
pressing through that right heel top of

00:17:37.100 --> 00:17:39.560
the right thigh drawing down inhale I

00:17:39.560 --> 00:17:42.200
think up exhale I journeyed into the

00:17:42.200 --> 00:17:46.070
twist and then releasing to pashing mode

00:17:46.070 --> 00:17:46.900
to not

00:17:46.900 --> 00:17:50.600
nice forward fold here just allow the

00:17:50.600 --> 00:17:52.460
hands to rest wherever they do on the

00:17:52.460 --> 00:17:53.810
ankles on these shins

00:17:53.810 --> 00:17:55.940
you can grab your feet great but if you

00:17:55.940 --> 00:17:57.470
can't who cares this find a little

00:17:57.470 --> 00:17:59.600
release there in the lower back and then

00:17:59.600 --> 00:18:01.850
bringing the right knee up making sure

00:18:01.850 --> 00:18:04.520
that left leg is bright finding my twist

00:18:04.520 --> 00:18:07.850
on the other side either cradling the

00:18:07.850 --> 00:18:09.560
knee with my elbow there or finding a

00:18:09.560 --> 00:18:10.330
bind

00:18:10.330 --> 00:18:14.770
notice pressing into the left heel

00:18:19.890 --> 00:18:22.320
take a nice full breath in and on the

00:18:22.320 --> 00:18:24.240
exhale melt it back to Center again

00:18:24.240 --> 00:18:28.460
reach it up and over forward fold and

00:18:28.460 --> 00:18:32.310
then slowly we'll come to a little rock

00:18:32.310 --> 00:18:36.060
and roll rock forward rock back find a

00:18:36.060 --> 00:18:40.620
little momentum massage the spine don't

00:18:40.620 --> 00:18:42.300
take things so seriously here so if

00:18:42.300 --> 00:18:43.680
you've been sweating like I certainly

00:18:43.680 --> 00:18:49.080
was begin to let it go we extend both

00:18:49.080 --> 00:18:53.160
legs out long and then come into a Texas

00:18:53.160 --> 00:18:55.110
tee with the arms and we're gonna rock a

00:18:55.110 --> 00:18:57.830
little back and forth finding a little

00:18:57.830 --> 00:19:00.750
movement from left to right we can

00:19:00.750 --> 00:19:01.740
straighten the legs

00:19:01.740 --> 00:19:03.510
I'm smiling here it feels good on my

00:19:03.510 --> 00:19:06.030
lower back breathing deep into the belly

00:19:06.030 --> 00:19:08.280
you can do anything else you like here

00:19:08.280 --> 00:19:09.870
before you come into shavasana

00:19:09.870 --> 00:19:12.630
just finding a little self-expression a

00:19:12.630 --> 00:19:15.300
little natural movement as we come very

00:19:15.300 --> 00:19:17.100
organically into our final and most

00:19:17.100 --> 00:19:20.580
precious posture shavasana take a deep

00:19:20.580 --> 00:19:23.130
breath in and on your exhale relax the

00:19:23.130 --> 00:19:25.020
weight of the body completely and fully

00:19:25.020 --> 00:19:30.060
into the mat great job everybody nice

00:19:30.060 --> 00:19:30.560
work

00:19:30.560 --> 00:19:34.579
[Music]

00:19:36.550 --> 00:19:40.130
okeydoke so that was our yoga for detox

00:19:40.130 --> 00:19:42.380
and yoga to make you sweat you can do

00:19:42.380 --> 00:19:44.570
this several times a week if you like

00:19:44.570 --> 00:19:45.800
the video favorite the video then you'll

00:19:45.800 --> 00:19:47.090
be able to return to it a little more

00:19:47.090 --> 00:19:49.160
easily if you have any questions or

00:19:49.160 --> 00:19:51.170
comments about any particular pose or

00:19:51.170 --> 00:19:54.080
transition let me know let's let's talk

00:19:54.080 --> 00:19:57.110
about it let's make sure that we connect

00:19:57.110 --> 00:19:59.150
on the things that are either troubling

00:19:59.150 --> 00:20:01.250
you or confusing you or causing you

00:20:01.250 --> 00:20:03.350
fuzziness in the body we don't want that

00:20:03.350 --> 00:20:06.560
no pain all right no pain no gain is not

00:20:06.560 --> 00:20:09.590
something I subscribe to here so find

00:20:09.590 --> 00:20:11.300
what feels good let me know how it goes

00:20:11.300 --> 00:20:15.220
and we'll see you next time namaste

00:20:15.430 --> 00:20:20.490
[Music]

00:20:22.690 --> 00:20:37.950
[Music]