WEBVTT

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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene and we have
a special travel edition

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yoga practice for you.

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This is a quickie that you
can do anytime, anywhere

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when you're feeling your
energy is a little bit meh,

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or maybe your emotional
body is a little meh.

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Here we have a 
quick feel good flow.

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So, hop into something
comfy and let's get started.

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(soft music)

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Alright, let's begin standing
right at the top of your mat.

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Feet hip width apart.

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Find a soft bend in the knees.

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And then when you're 
ready bring the palms

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together at the heart and inhale.

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Stand nice and tall, sternum
reaching up to the thumbs.

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Exhale, rounding down 
through the heels.

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Relaxing the shoulders
and just taking a moment

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here to tune in, check in.

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Feel your feet on the earth.

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And from your feet root
down and slowly lift

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up through the arches.

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Lift the kneecaps find
this lift up through

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the front body and this
grounding through the back body.

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So we have a 
short practice today

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so we want to 
make the most of it.

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Gently begin to 
deepen your breath.

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We'll work to 
synchronize the movement

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with the breath and the
breath with the movement.

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Here we go, nice and slow.

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Soft bend of the knees,
inhale, reach for the sky.

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Big full body stretch here.

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Exhale, forward fold.

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Take it all the way down.

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Bend the knees as
generously as you need to

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take a couple 
breaths here to find

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what feels good, 
bending the knees,

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gently rocking side to side.

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Maybe clasp the elbows,
shake the head a little yes

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and a little no.

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Careful not to grip in the toes.

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Deep breath in.

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Deep breath out.

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deep breath in, 
big breath out.

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On your next 
inhale lift up halfway.

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Flat back position, 
open in the chest.

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Loop the shoulders,
pull the elbows back,

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and then exhale, release.

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Awesome, inhale, 
reach for the sky.

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Again, feel that foot 
to earth connection.

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Big full body stretch here.

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And exhale, hands to heart.

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Awesome, release one
hand down then the other.

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And big neck circles
here, drawing big circles

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with the nose one way

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and then the other.

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Continue to deepen the breath.

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Enjoy this time for yourself.

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When you feel satisfied
loop the shoulders,

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find an open heart, lift
in the armpit chest here.

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Tops of the shoulders
externally rotating out.

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Here we go again, soft knees,

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feel that foot to earth
connection as you inhale.

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Root to rise, big stretch.

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Exhale forward 
fold nice and slow.

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Inhale halfway, lift.

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And exhale, fold.

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Again, inhale reach for the sky.

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Big full body stretch.

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Move with the breath.

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Exhale hands to heart.

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So now would be a 
good time to cultivate

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a little ujjayai breath
or the ocean breath.

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We have a video just 
on ujjayai so you can

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check out the foundations
of ujjayai breath

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if you want to learn that

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from the beginning.

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And when you're ready 
here we go again.

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Inhale, the breath 
fuels the movement.

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Reach it up.

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On the exhale, 
soft knees, forward fold.

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Inhale, lifts you up 
halfway, long neck.

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And exhale, release.

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Awesome, this time 
bend the knees,

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fingertips or palms come to mat.

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We step the right toes back,

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followed by the left.

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Take a second to peddle
it out here and plank.

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Lift up through the 
shoulder blades here

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so careful not to collapse.

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Press away from 
your yoga mat.

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We're here for 
five more seconds,

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peddling it out, stretching it out.

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Breathing deep.

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And then, when you're
ready downward facing dog.

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Take a second to connect
to a nice long breath

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and then take a second to
just notice how you feel

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here where your mind's at today.

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So, taking it all in.

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Find a little movement 
if it feels good

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or relish in the stillness.

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Deep breaths.

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Can't say my view 
is bad on this one.

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Top of the shoulders roll
out one more breath here

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you got it, 
just refining and checking in.

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And slowly lowering 
to the knees.

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Great, flip onto the 
tops of the feet.

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Walk the wrist right
underneath the shoulders.

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Pay attention to detail here,

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really coming into 
a strong table top.

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Nice strong line from
the crown of the head

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to the tip of the tailbone.

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Lots of mindfulness 
throughout both palms.

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Here we go, cat cow 
but nice and slow,

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moving with the breath.

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Inhale, drop the belly, 
open the chest.

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And exhale, 
starting with the tailbone,

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traveling all the way up, 
up, up the spine

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to the crown of the head.

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Reach it down, keep it going.

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Inhale nice and slow today.

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And exhale, rounding
through navel draws up.

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Keep going, inhale, press
into all ten fingerprints.

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Not a lot of pressure 
on the wrist here.

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So, press into the 
index finger and thumb.

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Last one, navel draws up.

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Great, then we'll bring
the two toes together here

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and bring the knees as
wide as your yoga mat.

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Right hand comes 
to the mid-line.

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As if you're pulling 
a bow and arrow up.

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We'll pull the 
left finger tips up,

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really press away 
from your yoga mat.

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Press into the tops of the feet

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and begin to open 
up through the chest.

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Smile, draw the shoulders
away from the ears.

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Activate the belly
here, navel draws inward

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and upward uddiyana bandha

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one more big breath in here.

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Finger tips spread and
then exhale, release.

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Left hand replaces the right,

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same thing nice and slow.

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So resist the urge to
move super fast today

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vinyasa doesn't mean fast
or flow doesn't mean flast,

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or fast (laughs) flast.

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Move with the breath.

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Pull that bow and arrow up.

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Right fingertips 
up towards the sky.

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Shoulder blades firming
down the back body.

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Inhale in, exhale out.

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Inhale in again and 
spread the finger tips

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find length in the neck.

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And then exhale all 
the way back down.

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Awesome, walk the palms forward.

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Walk the knees in 
underneath the hips.

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Curl the toes under.

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Inhale, look forwards, smile.

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And the exhale from 
the tail this time

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lift it up, finding a new
entrance to downward facing dog.

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Same thing find a little
movement here that feels good

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check in with how 
you're feeling today

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and use your breath.

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Let it go, stay present.

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I am looking at a butterfly
(laughs) in the sand.

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Wow, this is a dream, a dream.

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Inhale lift the right leg up high,

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you got this, exhale, 
knee to nose.

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Tap into your power, 
your strength.

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Only three of these.

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Inhale, lift it up,

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exhale, knee to nose.

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Last one, inhale, reach it up.

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Exhale, knee to nose.

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And then we step the
right foot all the way up

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you can lower the back
knee here if you like.

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Otherwise, keep if lifted.

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Neck to your center and
hug the inner thighs

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in the mid-line and then inhale.

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Sweep the arms all the way up.

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High lunge.

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Bend the left knee 
just for starters here

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get your pelvis right
underneath your heart.

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And then begin to extend
that left heel back,

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strong legs here guys.

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Inhale, big breath in.

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Exhale, rain the fingertips
down interlaced behind the tail.

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Knuckles drawn down and away,
open up through the chest.

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Strong legs, you got this, 
here we go.

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Inhale, pressing into 
that front foot,

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we straighten the front leg,

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really lifting through 
the back heel.

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Straight leg, exhale, sink deep.

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Two more, inhale, reach up.

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And exhale, sink deep.

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Nice and slow, one more time.

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Inhale, reach up, lift your heart.

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Exhale, release.

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Great, break free 
in the fingertips.

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Inhale, reach for the
sky, should feel awesome.

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Big power pose here, 
and then exhale

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all the way down.

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Awesome work, plant the palms,
step the right toes back.

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Take it straight to down
dog or belly to cobra

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or maybe move 
through a chaturanga

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to upward facing dog here.

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Yogis choice.

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We'll meet in 
downward facing dog.

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Inhale in.

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Exhale out through the mouth.

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Drop the right heel on
your next big breath in

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lift the left leg up high.

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Here we go, exhale knee
to nose, navel draws up.

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Inhale, lift, exhale knee to nose.

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Last one you got this, 
creating strength.

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Exhale, stepping into your power.

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Here we go, step it up.

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Beautiful, again feel free
to lower the back knee

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if you need to.

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Otherwise, front knee 
over front ankle.

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We rise up strong, 
cultivating energy,

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really building from 
the ground up, right.

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Hug the inner thighs 
to the mid-line

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and then when 
you're ready inhale,

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sweep the arms all the
way up and over head.

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Bend the right knee this time,

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just to get your tailbone
lengthening down.

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Head over heart, 
heart over pelvis.

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Inhale in, exhale rain it down.

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Interlink the fingertips
now, opposite thumb on top.

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And we draw the 
knuckles down and away.

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Opening up through the chest.

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Here we go, ready.

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Inhale, lift up 
through the heart.

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Straighten the front
leg, back heel lifts up.

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Really connecting to that
lift from the pelvic floor.

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Exhale, sink deep.

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Only two more, nice and
slow conscious breaths.

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Inhale, lifts you up.

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Exhale, sink deep.

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Great last one, 
inhale lifting up

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from the crown of the head.

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And exhale, release.

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Gorgeous, release the fingertips.

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Big breath in and sweep the arms

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all the way up and overhead.

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(singing)

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and exhale, release.

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Great job, plant the palms,
step the left toes back,

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move through a vinyasa, 
belly to cobra,

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or chaturanga to up dog.

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Or feel free to 
skip this and take it

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straight to your downward dog.

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That's where we'll meet,
you're doing great.

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You're gonna feel 
so awesome after this.

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Hug the lower ribs in here.

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Turn the tubic toes in slightly.

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Tops of the shoulders rotate out.

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Inhale in,

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exhale out.

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Great, step the right foot up.

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Followed by the left.

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All the way up to 
the top of the mat.

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You can also take 
a nice slow walk.

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If that is tricky.

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Great, here we go.

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Inhale, halfway lift, 
long beautiful neck.

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Exhale back.

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Bring the feet together, 
keep a little bit

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of space between the heels.

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Bend the knees generously,
inhale, utkatasana.

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Chair pose, sink deep, 
make it work.

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Explore, refine, two
more breaths, you got it.

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Maybe sit a little lower, 
one more breath.

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And then exhale release, 
awesome work.

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We'll keep the knees bent here,

00:13:41.754 --> 00:13:44.368
returning to this bow and arrow.

00:13:44.368 --> 00:13:47.277
Right finger tips or right
palm come to the earth.

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We inhale, pull the 
left fingertips up

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and as you do that lengthen
through the left leg

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all the way up.

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So, right knee is bent,
left leg is straight.

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One more breath 
inhale, exhale, release.

00:14:02.709 --> 00:14:04.610
Left hand replaces the right,

00:14:04.610 --> 00:14:07.194
bend both knees, 
inhale, right fingertips

00:14:07.194 --> 00:14:09.716
up towards the sky, 
soft and easy here.

00:14:09.716 --> 00:14:11.524
Straighten the right leg.

00:14:11.524 --> 00:14:13.977
Inhale, find length.

00:14:13.977 --> 00:14:16.434
And exhale, release.

00:14:16.434 --> 00:14:17.601
Gorgeous work.

00:14:18.561 --> 00:14:21.446
Plant the palms, step
or hop it back to plank.

00:14:21.446 --> 00:14:25.613
Move through a vinyasa that
feels good for you, last one.

00:14:26.982 --> 00:14:29.787
Exhale, child's pose.

00:14:29.787 --> 00:14:30.914
Great work.

00:14:31.755 --> 00:14:34.607
Bring the palms together,
namaste shark fin here

00:14:34.607 --> 00:14:36.106
as you bring the palms
all the way up

00:14:36.106 --> 00:14:38.583
and overhead and 
gently walk the elbows

00:14:38.583 --> 00:14:41.403
toward the front edge 
of your yoga mat.

00:14:43.427 --> 00:14:45.266
Cleansing breath, here we go.

00:14:45.266 --> 00:14:47.382
Inhale in deeply.

00:14:47.382 --> 00:14:49.985
And exhale completely.

00:14:51.591 --> 00:14:53.758
Two more times, inhale in.

00:14:57.075 --> 00:14:58.242
And letting go.

00:15:01.157 --> 00:15:03.740
One more time, deep breath in,

00:15:03.740 --> 00:15:07.201
feel the skin of the 
back body stretching

00:15:07.201 --> 00:15:10.138
and exhale, release.

00:15:12.986 --> 00:15:15.206
Keep your eyes closed 
as you slowly

00:15:15.206 --> 00:15:16.819
reach the fingertips 
towards the front

00:15:16.819 --> 00:15:20.852
edge of the mat, we'll
come back to all fours.

00:15:22.197 --> 00:15:26.114
Swing the legs to one side,

00:15:26.114 --> 00:15:29.114
and come to a seat.

00:15:31.562 --> 00:15:33.952
Sukhasana, cross legged.

00:15:36.566 --> 00:15:37.880
Sit up nice and tall,

00:15:37.880 --> 00:15:40.169
take your time getting there.

00:15:40.169 --> 00:15:42.022
Life is good.

00:15:42.022 --> 00:15:43.505
So on the off chance
that you weren't feeling

00:15:43.505 --> 00:15:45.407
good when you 
started this video.

00:15:45.407 --> 00:15:48.046
Take a second to just 
sit up nice and tall

00:15:48.046 --> 00:15:51.084
and align, and align (laughs)

00:15:51.084 --> 00:15:55.604
your head over your heart,
your heart over your pelvis.

00:15:55.604 --> 00:15:57.496
And just remember that
nothing is permanent,

00:15:57.496 --> 00:16:00.155
everything's always changing
and we can use the tools,

00:16:00.155 --> 00:16:01.803
I think, very powerful 
tools of yoga.

00:16:01.803 --> 00:16:05.197
A little goes a long way
to transform our moods.

00:16:05.197 --> 00:16:09.203
To support us when we
need a little extra umph.

00:16:09.203 --> 00:16:12.034
To lift us when 
we're feeling down.

00:16:12.034 --> 00:16:13.407
So, we're gonna end
with a twist here today.

00:16:13.407 --> 00:16:16.135
Inhale, lift your heart 
nice and easy.

00:16:16.135 --> 00:16:20.851
And exhale, glide the shoulder
blades down the back body.

00:16:20.851 --> 00:16:23.228
Inhale, reach the 
right finger tips up,

00:16:23.228 --> 00:16:25.502
find length, stretch
in the right side body

00:16:25.502 --> 00:16:29.394
and then exhale, dial
your heart to the left.

00:16:29.394 --> 00:16:32.313
Lift the corners of 
the mouth slightly,

00:16:32.313 --> 00:16:35.754
and see if you can stay
really, really present here.

00:16:36.924 --> 00:16:40.001
Inhaling, 
lifting through the spine,

00:16:40.001 --> 00:16:41.918
and exhaling,

00:16:43.095 --> 00:16:45.145
rounding.

00:16:45.682 --> 00:16:48.310
Down through 
the shoulder blades,

00:16:48.310 --> 00:16:51.739
down through the
tops of the thighs.

00:16:51.739 --> 00:16:53.906
Inhale, lift and lengthen.

00:16:55.426 --> 00:16:58.843
Exhale, maybe twist 
a little bit further.

00:17:01.132 --> 00:17:04.160
One more breath, inhale,
feel the expansion,

00:17:04.160 --> 00:17:06.160
fill the lungs with air.

00:17:06.803 --> 00:17:09.369
And exhale, release.

00:17:09.369 --> 00:17:10.287
Other side.

00:17:11.490 --> 00:17:14.002
Inhale, left finger tips reach up,

00:17:14.002 --> 00:17:16.977
find lots of length in
the side by (laughs)

00:17:16.977 --> 00:17:19.558
lots of length in the side
by, god I zenned out again.

00:17:19.558 --> 00:17:23.211
Got in the groove, big stretch.

00:17:23.521 --> 00:17:26.104
Exhale twist, this stuff works.

00:17:27.163 --> 00:17:31.080
Tuck the chin into the
chest maybe, roll it up.

00:17:33.931 --> 00:17:35.312
Then you gotta bring 
the breath, you gotta

00:17:35.312 --> 00:17:37.365
bring the pranayama.

00:17:37.365 --> 00:17:42.042
Nice, rejuvenating,
refreshing, recharging breaths.

00:17:48.884 --> 00:17:51.330
Inhale, lift and lengthen.

00:17:51.330 --> 00:17:55.497
Exhale, journey maybe a little
further into your twist.

00:17:57.561 --> 00:18:01.311
Then one more inhale,
then exhale to release.

00:18:08.058 --> 00:18:11.201
Draw the palms together 
and lift the thumb

00:18:11.201 --> 00:18:12.868
up to the third eye.

00:18:16.115 --> 00:18:18.536
Inhale, lots of love in,

00:18:18.536 --> 00:18:20.953
and exhale, lots of love out.

00:18:23.823 --> 00:18:26.609
You deserve to feel good.

00:18:26.609 --> 00:18:28.987
We finish our practice
by bowing to the best

00:18:28.987 --> 00:18:31.712
and most beautiful 
version of ourselves

00:18:31.712 --> 00:18:33.571
and recognizing that 
in each other.

00:18:33.571 --> 00:18:34.589
So, thank you for 
sharing your time

00:18:34.589 --> 00:18:35.506
and your energy with me.

00:18:35.506 --> 00:18:36.793
I hope you feel better.

00:18:36.793 --> 00:18:40.943
I hope you feel 
awesome, namaste.

00:18:40.943 --> 00:18:43.689
I'm awesome, you're awesome.

00:18:43.689 --> 00:18:45.606
We're freakin' awesome.

00:18:47.186 --> 00:18:50.693
Inhale, exhale, to bow.

00:18:52.760 --> 00:18:55.260
(soft music)