WEBVTT

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- Hello my darling friends and
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have a 
yoga to fill your cup.

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Peace Benji.

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So this is gonna 
be a great practice

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when you're 
feeling low on energy

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but you know you wanna do
something good for yourself.

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We're gonna start 
low and take it high.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alrighty my friends,

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let's begin today's 
practice on our backs.

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Yay.

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Come on down to the ground.

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Extend the legs out 
long and when you're ready

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on an inhale reach the arms all

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the way up and overhead

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for a nice full body stretch.

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Take a couple 
deep breaths here to

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rotate the wrists, the ankles.

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I'm smiling because my 
ankles are popping (laughs).

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Maybe yours are too.

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Maybe open and close the palms.

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Move the fingers, 
move the toes and make sure

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you take a couple deep 
breaths here in this shape.

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Start to really land 
here in your practice taking

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this time to fill your cup,
to find what feels good.

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And then nice and 
easy we're gonna hug

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the knees into the chest.

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Nice and slow 
you're gonna wrap the arms

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around the shins and 
take a couple deep breaths

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here nice and easy,
nothing fancy.

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Just nice full deep breaths.

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Maybe rocking side to side.

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You can peel the 
nose up towards the knees.

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And today I'm gonna 
invite you to

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breathe like 
you love yourself.

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Breathe like this 
practice and this time

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with your body matters.

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Make the most of it and of
course enjoy, enjoy, enjoy.

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You're gonna bring the hands
to the backs of the thighs.

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We're gonna rock all 
the way up to seated.

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If it feels 
awesome or it feels good

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to rock a couple 
more times go ahead and do

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that, massaging up and 
down the length of your spine.

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Maybe tapping into a 
little inner smile as you do so.

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And we'll come up to a nice
cross-legged seat together.

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Bring the palms together,

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Anjali Mudra at the heart.

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Nice active connection here.

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So send your 
elbows left to right.

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Lift the sternum 
up to your thumbs,

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lengthen through 
the crown of the head.

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Take a deep breath in.

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And on an exhale bow 
your head to your heart.

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Continue to breathe deeply here.

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Again, breathe 
like you love yourself.

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Feel this deep stretch 
in the back of the neck.

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Opportunity here to 
set a little intention

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for your practice

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or for your life.

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Just taking one 
quiet moment here

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before we really get moving.

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And then just 
notice what came up

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and if nothing 
came up that's okay.

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You're still breathing.

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You're still bringing attention
inward and you're getting

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a nice great stretch 
in the back of the neck.

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Alright, together, let's take a 
deep breath in through the nose.

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And as you 
exhale go ahead and let

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it out softly through the mouth.

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Lift the head, 
open the eyes and we're

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gonna take the 
palms to the knees.

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Slowly bring your navel back.

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Start to round 
through the spine,

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shoulders come forward,
chin to chest.

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Now get really 
heavy from the waist down

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and we're gonna 
move nice and slow here.

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As you inhale smooth 
the chest, the heart forward.

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Think Cow Pose and then exhale.

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Draw the naval back,
chin to chest,

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rounding it back, 
shoulders forward.

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Think Cat Pose.

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Keep it going in 
a nice circle here.

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Inhale, coming forward.

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And exhale, rounding back.

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So try not to rush this here.

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We wanna really get some good
spinal flection going on.

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So, think about the spine as

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you create this circular motion.

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You might even close your eyes
once you have the hang of it

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to really visualize 
the spine, each vertebra.

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And then reverse your circle.

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Synchronize with your breath.

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Awesome. Then bring 
the head and the heart

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and the pelvis back 
to one straight line

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and we'll take the fingertips
down gently at your sides.

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Great. Walk the left palm out.

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Press it firmly into the earth

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so you have lots of space here.

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Then take the 
right fingertips

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all the way up 
towards the sky first.

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Feel this length 
in the side body

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as you reach up 
all the way towards

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the ceiling or 
the sky and then take

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it over and find 
your side body stretch.

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Synchronize with 
the breath here.

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Soft, easy movement.

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And then bring it all the 
way back up through center.

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Fingertips back 
on the earth and when

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you're ready walk 
the right palm out.

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Give yourself a lot of 
space from the hips here.

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Press the palm into 
the earth and inhale,

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reach the left 
fingertips all the way

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straight up 
towards the sky first.

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Feel that connection 
from the left hip

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all the way up 
through the left fingertips.

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Take another deep 
breath in and then on

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an exhale take it up and over
into a nice side body stretch.

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Find what feels good here.

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Explore, create space.

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Breathe deep.

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Great, then bring it 
all the way back to center.

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We'll bring the 
palms together once again.

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Interlace the 
fingertips this time.

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Press the palms 
forward here.

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Getting a nice stretch through

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the wrists, 
through the forearms.

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See if you can 
draw your shoulders back

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into socket a bit here 
as you lift the sternum,

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the heart up even higher.

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Inhale in.

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Exhale out.

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One more deep inhale in here.

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And exhale to release the bind

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and come forward onto all fours.

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When you arrive walk 
the palms nice and wide,

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pinkies towards the 
outer edges of your mat.

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Upper arm bones 
rotate out externally.

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And as you're ready 
we'll curl the toes under,

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take a deep breath in.

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And on your exhale 
keep the knees bent

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as you slowly 
peel the tailbone up.

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Bring the belly 
towards the tops of the thighs.

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Stay here for 
one cycle of breath.

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Building strength.

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Waking up the 
muscles of the body.

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And then as you're 
ready drop the heels,

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let them get really heavy and if

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you wanna pedal 
it out here please do.

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Stretching through the 
calves and the hamstrings.

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Find a deep breath here.

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And when you're ready actively
anchor through the left heel.

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As you inhale lift the right
knee in towards your heart.

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Check it out.

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I'm in Downward Dog 
but I'm squeezing

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the right knee up in 
towards my heart space.

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Feel the low belly come in.

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Hug the low ribs in.

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Breathe here for three, two.

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Kick it up on the one, 
Three-Legged Dog.

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Spiral the right pinky toe down.

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Inhale in.

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Exhale, bend your right knee,

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open it up stacking the 
right hip over the left.

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Try to keep your right shoulder

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in the same plane 
as your left shoulder.

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So, shoulders nice and square
here while working towards that.

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Take a deep breath in, inhale.

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(Benji barking)
Exhale. Hi Benji.

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Step the right 
foot all the way up.

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Nice low lunge.

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Lower the back 
knee to the earth.

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Do a hair toss 
with your ponytail.

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I'm just kidding.

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Slowly lift the chest,
look forward.

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Front knee is 
over front ankle here,

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you can keep the back knee low

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on the ground or 
you can lift it here

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just depending on 
how you're feeling today.

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Big stretch.

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So, bring a nice deep breath.

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Awesome.
Then plant the palms.

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Step the right toes back.

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We're coming into a Plank Pose.

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So you can lift both 
knees or you can come to

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a Half Plank keeping 
both knees, kissing the earth.

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Upper arm bones 
still rotating out here.

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I'm connecting to the core 
by drawing my low belly in,

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by hugging the low ribs in, 
connecting to center.

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We're here for three, two.

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Go ahead and lower all 
the way to the belly on one.

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Then press into 
the tops of the feet.

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Squeeze the elbows into your
side body and inhale, lift up.

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Bhujangasana, Cobra.

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On your exhale slowly release.

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Press back up to all fours.

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Reestablish great 
connection with the hands

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finding that 
hand to earth press.

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Upper arm bones 
rotate out and once

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again we will 
curl the toes under.

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Articulate Adriene, sorry.

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And nice and slow,
check it out,

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lifting the hips creases first

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keeping the knees bent, 
keeping the belly leaning

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towards the tops 
of the thighs here.

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Waking up the muscles.

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Take a deep breath in

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and then exhale, 
straighten the legs.

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Let the heels get heavy here.

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Keep that hand 
to earth connection.

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Pedal it out if 
you like or enjoy

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a moment of stillness 
letting the breath move you.

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And now actively 
anchoring the right heel down

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you're gonna lift the left
knee up in towards the heart.

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Try to create a contraction,

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a connection to 
your core muscles,

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the abdominal 
wall waking up here

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as you breathe deep for 
three, two and then kicking

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the left foot out,
Three-Legged Dog

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keeping those hips squared.

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Breathing deep, crawling 
into the fingertips here.

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And then bending the left knee,

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slowly stacking the hips,

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keeping the shoulder 
square or working towards

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that as you breathe 
deep here. Big stretch.

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Right heel is heavy.

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Awesome. And then 
slow and steady

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bringing it all the way through,

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stepping the left 
foot all the way up,

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lowering the back knee down
and finding your low lunge.

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So back knee can be 
lowered or lifted here.

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Or maybe a little bit of 
both as you breathe deep.

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Open the chest.

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Always working to 
integrate the neck.

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Keep that awareness.

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Thinking of the neck, right?

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Always as an extension of the
spine in your Asana practice.

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Okie doke, here we go.

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Planting the palms, 
stepping it back, Plank Pose.

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Inhale to shift forward.
Look forward.

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Try to keep those 
elbows hugging into

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the side body as you 
slowly lower down to the belly.

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Good. Inhale, Cobra.
Lift it up.

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Exhale to soften 
and release everything.

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Press back up to all fours.

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Curl the toes under right away,

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and then lifting the 
hips up high and back.

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Downward Dog.

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Awesome. From here bend 
the knees generously bringing

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the belly towards 
the tops of the thighs,

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creating space in 
the shoulders melting

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your heart towards your knees

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and then nice and slow baby
steps to the top of the mat.

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So, really stretching through

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the ankle here or the achilles,

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the calf as you 
walk all the way to

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a nice Forward Fold 
at the top of your mat.

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Bend your knees as 
generously as you need to here.

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Shake the head a little yes.

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And a little no.

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Find those I love you 
breaths again.

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Inhaling deeply in 
through the nose.

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And exhaling completely out
through the nose or the mouth.

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Then bend your 
knees a little more.

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Drop your hips back in space.

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Nice and easy you're gonna start

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to roll it up, 
straightening through the legs.

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Enjoy this move.

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Come into a 
beautiful Mountain Pose

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grounding through the feet.

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Lengthening through the crown.

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And on your 
next big inhale reach

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the arms all 
the way up overhead.

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Spread the fingertips.

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Take the thumbs back, 
pinkies forward and imagine

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your shoulder blades 
coming in to kiss each other

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and then dropping 
down the back body.

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So give yourself a 
lotta space and in case

00:13:49.128 --> 00:13:51.064
you're here give 
yourself more space.

00:13:51.064 --> 00:13:55.702
Imagine you're holding a big
beach ball up and overhead.

00:13:56.969 --> 00:13:58.371
Then connect to 
your core by drawing

00:13:58.371 --> 00:14:00.406
your navel in just a 
bit and maybe lifting

00:14:00.406 --> 00:14:02.508
up through the pelvic floor.

00:14:02.508 --> 00:14:03.776
Strong legs here.

00:14:03.776 --> 00:14:06.446
Lifting gently up 
from the kneecaps.

00:14:06.446 --> 00:14:09.755
Inhale in, exhale, 
palms kiss together

00:14:09.755 --> 00:14:12.885
and slowly melt 
down towards the heart.

00:14:13.720 --> 00:14:16.923
From here you're gonna turn
your left fingertips forward,

00:14:16.923 --> 00:14:18.254
your right fingertips in

00:14:18.254 --> 00:14:20.793
and then we're gonna 
catch the hands here.

00:14:20.793 --> 00:14:23.896
Catching the fingers, 
bringing them into fists.

00:14:25.364 --> 00:14:27.319
Great. Tug the 
elbows left to right here.

00:14:27.319 --> 00:14:28.334
Lift your heart.

00:14:28.334 --> 00:14:30.903
Again, feel that 
connection in your feet.

00:14:30.903 --> 00:14:33.706
Kneecaps lifting, 
pelvic floor lifting.

00:14:33.706 --> 00:14:37.143
So, the whole body's 
nice and awake here.

00:14:37.143 --> 00:14:38.878
Inhale in, exhale.

00:14:38.878 --> 00:14:41.214
You're gonna slowly 
take your right elbow up,

00:14:41.214 --> 00:14:43.015
your left elbow down.

00:14:43.015 --> 00:14:44.751
Keep the heels 
nice and grounded here

00:14:44.751 --> 00:14:46.686
as you bring the 
hands behind your head,

00:14:46.686 --> 00:14:48.654
feel this stretch 
in your left side body,

00:14:48.654 --> 00:14:52.241
left low back as you 
really lift actively,

00:14:52.241 --> 00:14:55.204
right elbow up 
feeling that opening

00:14:55.204 --> 00:14:57.829
in the front of 
the right hip crease,

00:14:57.829 --> 00:14:59.432
the right abdominal wall.

00:14:59.432 --> 00:15:01.334
Take one more deep breath in.

00:15:01.334 --> 00:15:03.295
And then exhale slowly.

00:15:03.295 --> 00:15:04.704
Bring it back to center.

00:15:04.704 --> 00:15:06.939
Hug the low ribs in.

00:15:06.939 --> 00:15:08.841
You'll switch the bind here.

00:15:08.841 --> 00:15:12.912
So just switching the fingers.

00:15:12.912 --> 00:15:16.215
Right elbow up, excuse me,
right thumb up this time.

00:15:16.215 --> 00:15:17.049
Left thumb down.

00:15:17.049 --> 00:15:19.752
Both elbows 
extending left to right here.

00:15:19.752 --> 00:15:21.487
Reestablish your Mountain Pose.

00:15:21.487 --> 00:15:23.322
Inhale in, then exhale.

00:15:23.322 --> 00:15:26.926
Here we go taking the right
elbow down, left elbow up.

00:15:26.926 --> 00:15:27.794
Breathing in.

00:15:27.794 --> 00:15:31.330
You can lean your head back,
lift your heart up.

00:15:31.330 --> 00:15:32.565
Big stretch here.

00:15:33.666 --> 00:15:37.370
Use your breath 
to create more space.

00:15:37.370 --> 00:15:39.038
Dig into the heels.

00:15:39.038 --> 00:15:41.040
Keep the tailbone 
lengthening down.

00:15:41.040 --> 00:15:42.018
One more breath.

00:15:43.309 --> 00:15:45.545
And then slowly 
bring it back to center.

00:15:46.445 --> 00:15:48.347
Awesome, release the bind.

00:15:48.347 --> 00:15:51.217
Fingertips are gonna go down
to come up as you inhale.

00:15:51.217 --> 00:15:54.387
Once again reach the arms all
the way up toward the sky.

00:15:55.454 --> 00:15:58.257
This time exhale, 
send your hips back.

00:15:58.257 --> 00:15:59.826
Fingertips rain down.

00:15:59.826 --> 00:16:01.093
Heart stays open.

00:16:01.093 --> 00:16:03.496
Gaze forward as 
you bend the knees,

00:16:03.496 --> 00:16:07.266
send the hips back coming 
into a little ski position.

00:16:07.266 --> 00:16:10.289
So I'm wanting to 
really send my shins back

00:16:10.289 --> 00:16:13.606
digging into the heels,
pressing into all four corners

00:16:13.606 --> 00:16:15.107
of the feet 
firmly for stability.

00:16:15.107 --> 00:16:17.577
You can even lift the 
toes here to test that out.

00:16:18.711 --> 00:16:22.748
Let the low back get 
long by slowly lengthening,

00:16:22.748 --> 00:16:25.396
tailbone down towards the earth.

00:16:25.396 --> 00:16:27.147
Hugging the low ribs in.

00:16:28.754 --> 00:16:30.263
Then sink a little deeper.

00:16:31.958 --> 00:16:34.060
And a little deeper.

00:16:34.060 --> 00:16:35.962
And now let's 
flow a couple times.

00:16:35.962 --> 00:16:37.209
So inhale.

00:16:37.209 --> 00:16:39.065
Dig into the earth, 
straighten the legs.

00:16:39.065 --> 00:16:40.867
Send the fingertips up high.

00:16:40.867 --> 00:16:43.988
Volcano Pose.
Big beach ball up and overhead.

00:16:43.988 --> 00:16:44.937
Exhale.

00:16:44.937 --> 00:16:47.974
Slowly raining the fingertips
down keeping the chest open,

00:16:47.974 --> 00:16:52.979
sending the hips back coming
into your modified Chair.

00:16:53.913 --> 00:16:56.297
Inhale, reach it up.
Dig into the heels.

00:16:56.297 --> 00:16:57.550
Build strength.

00:16:59.352 --> 00:17:01.354
Exhale, slow and steady.

00:17:01.354 --> 00:17:03.689
Heart stays open, 
core stays engaged

00:17:03.689 --> 00:17:05.358
as you send the hips back.

00:17:05.358 --> 00:17:07.326
Fingertips reach way back.

00:17:07.326 --> 00:17:09.095
Airplane arms.

00:17:09.095 --> 00:17:10.838
Inhale to reach it up.

00:17:12.898 --> 00:17:16.002
Exhale, bend the knees.

00:17:16.002 --> 00:17:17.637
Activating the upper back body

00:17:17.637 --> 00:17:19.672
here drawing the 
shoulder blades together.

00:17:21.173 --> 00:17:23.209
Great, one more time.
Inhale, reach it up.

00:17:24.676 --> 00:17:27.246
This time as you 
exhale send the hips way back,

00:17:27.246 --> 00:17:28.881
bend the knees, 
fingertips way back.

00:17:28.881 --> 00:17:31.350
You might lift the heels.

00:17:31.350 --> 00:17:34.453
Stretching through the foot,
opening through the chest.

00:17:34.453 --> 00:17:36.022
Breathing deep here.

00:17:36.923 --> 00:17:39.229
Excellent, then drop 
the heels, inhale.

00:17:39.229 --> 00:17:42.695
Reach it all the way up 
and exhale, hands to heart.

00:17:42.695 --> 00:17:44.263
Go ahead and turn now to step

00:17:44.263 --> 00:17:46.689
the feet super wide on your mat.

00:17:46.689 --> 00:17:48.734
So you can use the sound 
of my voice to guide you.

00:17:48.734 --> 00:17:50.403
You don't have to 
move your mat here.

00:17:50.403 --> 00:17:53.172
We're gonna bring the feet wide.

00:17:53.172 --> 00:17:55.975
Arms way out and 
you can kind of gauge

00:17:55.975 --> 00:17:58.544
where the feet should 
be by maybe bringing

00:17:58.544 --> 00:18:01.914
them underneath the 
hands or the wrists.

00:18:01.914 --> 00:18:02.882
Awesome.

00:18:02.882 --> 00:18:04.617
Then let the 
feet be parallel here

00:18:04.617 --> 00:18:08.154
so you can feel that 
stretch in the outer ankle.

00:18:08.154 --> 00:18:10.189
Draw energy up 
through the inner arch,

00:18:10.189 --> 00:18:11.724
inner ankle and 
you should be able

00:18:11.724 --> 00:18:14.026
to feel that in the inner thigh.

00:18:14.026 --> 00:18:16.462
Lift up through the front body,
ground through the back body,

00:18:16.462 --> 00:18:18.864
then turn the 
thumbs up and start

00:18:18.864 --> 00:18:22.401
to reach your fingertips 
up high for a big star pose.

00:18:22.401 --> 00:18:24.403
Holding space for yourself here.

00:18:24.403 --> 00:18:27.073
Breathing into all 
four sides of the torso.

00:18:27.073 --> 00:18:28.074
Close your eyes.

00:18:28.074 --> 00:18:30.710
Again, use the sound of 
my voice to guide you here.

00:18:30.710 --> 00:18:34.447
Pressing firmly, actively into
the outer edge of the foot,

00:18:34.447 --> 00:18:36.749
drawing energy up 
through the inner arch,

00:18:36.749 --> 00:18:39.185
inner ankle, inner thigh.

00:18:40.186 --> 00:18:42.955
Lift your heart, 
tuck your chin slightly

00:18:42.955 --> 00:18:45.324
to lengthen more in 
the back of the neck,

00:18:45.324 --> 00:18:47.626
and listen to the sound 
of your breath here

00:18:47.626 --> 00:18:51.731
for three cycles in and out, 
in and out, in and out,

00:18:51.731 --> 00:18:56.369
holding space, taking up space,
filling your cup.

00:19:06.445 --> 00:19:08.073
You got it.
Stick with it.

00:19:12.485 --> 00:19:15.107
Awesome and then 
slow and with control

00:19:15.107 --> 00:19:17.790
bring the palms together.

00:19:17.790 --> 00:19:21.327
Inhale to lift up 
from the base of the spine,

00:19:21.327 --> 00:19:23.362
sternum lifts to the thumbs,

00:19:23.362 --> 00:19:26.065
crown of the head reaches high.

00:19:26.065 --> 00:19:28.434
Then we're gonna bend the
knees, take a deep breath in.

00:19:29.468 --> 00:19:30.836
And on an exhale 
you're gonna hop

00:19:30.836 --> 00:19:32.371
the feet together 
back to Mountain.

00:19:32.371 --> 00:19:33.426
Here we go.

00:19:35.641 --> 00:19:37.510
Try to catch it here.

00:19:37.510 --> 00:19:40.146
Lift the corners 
of the mouth slightly.

00:19:40.146 --> 00:19:43.282
Take one more 
final deep breath in.

00:19:44.984 --> 00:19:47.686
And exhale to bow the head.

00:19:48.888 --> 00:19:50.956
Take a second 
here to just observe.

00:19:50.956 --> 00:19:52.324
Notice how you feel.

00:19:55.528 --> 00:19:58.664
And give thanks for 
your practice and this time,

00:19:59.932 --> 00:20:02.382
that you have cultivated,

00:20:03.663 --> 00:20:05.622
created for yourself.

00:20:08.040 --> 00:20:09.341
You rock.

00:20:12.011 --> 00:20:13.345
Thank you so much for sharing

00:20:13.345 --> 00:20:15.874
your valuable time 
and energy with me.

00:20:15.874 --> 00:20:18.084
I tip my hat to 
you for taking time

00:20:18.084 --> 00:20:21.020
to fill your cup 
knowing that it will serve

00:20:21.020 --> 00:20:23.942
not only you but 
all of your loved ones

00:20:23.942 --> 00:20:26.058
and all of the 
people you work with

00:20:26.058 --> 00:20:28.727
and even complete 
and total strangers.

00:20:28.727 --> 00:20:29.628
So love you guys.

00:20:29.628 --> 00:20:31.764
Let me know how it went for
you in the comments section

00:20:31.764 --> 00:20:33.933
down below and 
I'll see you next time.

00:20:33.933 --> 00:20:35.227
Namaste.

00:20:36.297 --> 00:20:38.833
(upbeat music)