WEBVTT

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Hi, everyone,
welcome to Yoga With Adriene.

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I'm Adriene and this is
Benji and today we have a sweet,

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gentle, relaxing,
cozy yoga for you.

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So grab a blanket,
grab a pillow,

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hop into something extra
comfy and let's get started.

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(upbeat music)

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Hi, pals, welcome to
your cozy time lemonade.

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Let's start seated.

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We're gonna get our blanket and
or our pillow and we're gonna

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bring it just
behind the hips here,

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just underneath the hips so
that you can sit up a little bit

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taller and just feel a little
supported as we begin today's

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practice on the floor.

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So come on down to the ground.

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As you're ready,
sit up nice and tall.

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Let the hands rest gently
on the knees or the thighs,

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we're going to 
tuck the chin slightly,

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lengthen through 
the back of the neck.

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Soften your gaze 
or close your eyes.

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And as you relax your shoulders,
just see if you can lift your

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sternum just a bit.

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Lift your heart.

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So starting in a little
seated meditation posture,

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just bring your
awareness to your breath.

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There is no right or wrong here.

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Today's all about easy,
breezy, feel good,

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gentle, relaxing practice.

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So just allow yourself to come
as you are with whatever you're

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coming to your practice with.

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It's all good.

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Bring your awareness to the base
of the spine and start to draw,

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draw.

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I get Zen'ed out already.

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I will lead the class,
start to draw a little energy,

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a little line from
the base of the spine

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all the way up to the crown.

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And notice if this invitation

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changes the way you're sitting

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or changes the
way you're breathing.

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Again, just starting right
there at the base of the spine.

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And drawing a line upwards
through that center plumb line

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all the way to
the crown of the head.

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If you're practicing 
this in the morning,

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maybe you set a little
intention for your day.

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If you're practicing
this midday or in the evening,

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maybe you allow yourself to kind
of let go of the day thus far

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and just give thanks for
yourself for carving out this

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time to simply be present.

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Gently draw your hands
together at your heart,

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take a deep breath in here.

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And exhale to let everything go.

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And one more time.

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Big inhale in.

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And exhale
to relax the shoulders.

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Let everything go.

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Awesome, hands come to
the knees or the thighs.

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This time, palms face up just
changing the energy receiving

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here with palms face up.

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We're gonna draw 
the chin to the chest and

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then nice and slow you're gonna

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draw big circles 
with nose one way.

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And then eventually 
you can reverse it

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and take it the other way.

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And then reverse it again a
couple of times back and forth.

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Gently begin to
deepen your breath here.

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Find that inner smile
working out the kinks.

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And then allow
these big circles,

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whichever way you're going here,
to get smaller and smaller

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and smaller and smaller 'til you

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find yourself stacked up again,
up through the spine.

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Head of her heart,
heart over pelvis.

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That line from the base of
the spine all the way up to the

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crown is there.

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But now let's see if
we can take it beyond.

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So lifting up beyond 
your physical body,

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beyond the roof for
the ceiling or the sky.

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To infinity.

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Alright, take a 
deep breath in here.

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Long breath out.

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Take your right hand
over to your left kneecap.

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Take your left hand
over to your right kneecap.

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Inhale to lift the chest, rock
the pelvis a bit here back.

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And then exhale,

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tuck the pelvis, round the chin.

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Excuse me, around the spine.

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Tuck the chin,
bow the head down.

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Inhale to lift and lengthen.

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Exhale to round.

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Now move a couple of times here
with the sound of your breath.

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The next time you're up.

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Go ahead and
lift the finger tips.

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Keep the elbows hooked.

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You're going to
continue to wrap around here.

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Find Eagle Arms.

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Inhale, lift the elbows.

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Excuse me, exhale. Repeat, 
chin to chest, round through.

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Inhale, lift, long belly.

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Exhale, navel draws 
back chin to chest.

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Inhale, lift.

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Think Upward
Facing Dog or Cobra here.

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Exhale, chin to chest.

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Good, inhale to unravel.

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Come back to center, Sukhasana.

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Take a deep breath in.

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Long breath out.

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Alright, now take your left
hand to your right kneecap.

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Right arm crosses over
to touch the left kneecap.

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Inhale, look up.

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Exhale, chin to chest round 
through. Really stretch it out.

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Back body here.

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Use your breath.
Inhale, look up.

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Exhale, chin to chest.

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Inhale, look up.

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Exhale, navel draws back.

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Inhale, lift the fingertips,
keep the elbows where they are.

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Wrap the arms, 
elbows lift up.

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Long puppy belly here 
as you breathe in. Stretch.

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Exhale, round it through 
as you breathe out.

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Inhale to lift, 
we're rocking in the

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pelvis here and then
exhale chin to chest.

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These can be small gestures too.

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Inhale, lift the 
elbows and exhale.

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Good, inhale, unravel.

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Beautiful, palms 
come to the knees.

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Take a deep breath in.

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And a long 
extended breath out.

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Gorgeous. Hug your left
heel into your center,

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send your right leg out long.

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Flex your right
hose towards your face.

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Take your left hand
to the ground and inhale.

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Reach your right arm all the 
way upside body stretch here.

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Inhale in.

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Exhale, pull your 
right thumb back,

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lift your chest up 
towards the sky.

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And then slowly 
come back to center.

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From here, you're gonna bring
your hands right out in front.

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Keep the right toes flexed.

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Inhale in, exhale

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maybe coming
onto the forearms here.

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Inhale in maybe
you come a little lower,

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lower bringing your
head to the ground, maybe not.

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Close your eyes 
and breathe deep.

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Action point here is to pull 
the right hip crease back.

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Keep the right toes
pointed up towards the sky.

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So we're engaged
through the full right leg,

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right femur, hugging
into socket here actively.

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Relax the skin in the face.

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Relax your forehead.

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Awesome, then
took the chin,

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slowly roll it up.

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Switch, bring your right heel 
in, send your left leg out long.

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So this thigh bone's kind of
hugging in the socket here.

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I'm flexing my left
toes up towards the sky,

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or I like to give the cue of
flexing your toes towards your

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face to really activate.

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Then bring your right 
hand to the ground.

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Inhale, reach the left
fingertips up high and then find

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that side body stretch
as you take it up and over.

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Inhale in, reach. Exhale, spiral
your heart up towards the sky.

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And then slowly come 
back through center.

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Reset and we'll bring the 
hands or the fingertips out

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in front and start to 
walk them forward.

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Maybe you come
onto the forearms here.

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You might notice this
side is very different.

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Keep a nice active left foot
there as you breathe deep.

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Maybe coming
down a little lower.

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Maybe not today.

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Maybe that's for another day.

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Try to bring your attention to
the sound of your breath here,

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use it to anchor your mind,
your thoughts.

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Then tuck the chin,
slowly begin to roll it up,

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keep the left leg extended.

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Use your fingertips to support
you as you kick the right foot

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out, sorry, buddy.

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And now we're in it,
seated wide legged shape.

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Hi, buddy. Did I wake 
you up from your nap?

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Apologies.

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So here you're going to bend the
knees just slightly to start,

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bring the fingertips forward and
then you can walk the palms or

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the fingertips forward.

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Maybe come onto 
the forearms here.

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And then from here you can
work to straighten the legs.

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Inhale in, exhale,

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allow the way to
the head to soften down.

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And again, use the sound of your
breath here to anchor you

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to stay present in the moment.

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Big stretch here 
so big breath.

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Press through your heels, flex
your toes up one more breath,

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inhale.

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And exhale.

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Great, inhale in again.

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Use your exhale to tuck the
chin and roll it back up.

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Awesome.
Nice and easy

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we're going to bring
the soles of the feet together.

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Take your hands to the
ankles or thumbs to the arches.

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A little Cobbler's Pose here
before we come onto the ground.

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So sit up nice and tall.

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Let the tops of the
thighs get really heavy here.

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Option to keep it lifted or

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to send the heart 
forward into a fold.

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Try to bring your
nose towards your toes.

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You can also use the thumbs here
to create a little self massage.

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Massage the arches of the feet.

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No need to push or force here.

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Keep it nice and easy.

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Then when you're ready,
slowly come up,

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you're going to
bring your feet to the mat,

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knees all the way up, 
bring your hands behind you.

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I'm gonna shift just so you 
can see me and then you're

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gonna windshield wiper 
your legs to one side, any side.

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So the key is to start 
with the feet wide though

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so you can really 
get a nice rotation.

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Pause here. Breathe.

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Close your eyes.

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Good. Then take him through
center and to the opposite side.

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Pause there, breathe.
Close your eyes.

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Pay attention to the
sensation in your body.

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Work to keep 
elongating your inhale

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and extending your exhale.

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Good.

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The moment we've
all been waiting for.

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We're now going to extend the
legs and come to lie flat on

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our backs, so pull
your blanket to the side,

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grab your pillow for your head.

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Imagine that and let's
come to lie down together.

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Hey-o! Okay.

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Go ahead and extend the legs out
long when you get there and take

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a nice full body stretch.

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Reach the arms all
the way up and overhead.

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Big stretch.

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Inhale in here.

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Exhale, walk your 
heels towards the

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bottom left corner of your mat.

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Then shimmy your head and
shoulders towards the top left

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corner of your mat.

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Grab your right
wrist with your left elbow.

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Peek at me if you need to.

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Feel this stretch in 
the right side body.

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To take it one step further,

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you'll cross the right ankle
over the left and breathe like

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you love yourself.

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Breathe, breathe, breathe.

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Awesome, from here,

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slowly uncross the ankles,
release the bind.

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Walk back to center.

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Inhale, reach the 
arms up and overhead

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again if they are not already,
and then walk the heels towards

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the bottom right 
corner of your mat.

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Shimmy the head 
and shoulders towards

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the top right 
corner of your mat.

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Grab your left wrist
with your right hand.

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Inhale lots of love in.

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Exhale, close your eyes, 
relax your jaw.

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Maybe cross the left
ankle over the right here.

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And with your eyes closed here,
imagine you're on a sunny hill,

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maybe by a body of
water or a field of flowers.

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Awesome, then unravel,
released the bind,

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come back to center.

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Bring the hands down
gently at your sides.

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Walk one knee up, then the other
walk the heels up towards the

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sits bones.

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Inhale, begin to lift the 
hips as you press evenly

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through the feet. 
Interlace the fingertips,

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if you like behind the tail,
find a Bridge Pose here.

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Lift the chest to the chin,
the chin to the sky.

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Press into all four
corners of the feet,

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shins forward and 
then slowly release.

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Awesome, soles of the 
feet come together once again.

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Knees wide,
Reclined Cobbler's Pose.

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Close your eyes here.

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Inhale in.

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And exhale out.

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Good. Press in to 
the soles of the feet.

00:15:36.625 --> 00:15:38.291
Bring the knees together.

00:15:38.291 --> 00:15:41.458
You're gonna grab your blanket
and we're gonna use it now to

00:15:41.458 --> 00:15:45.083
cover up here so you
can do whatever you like.

00:15:45.083 --> 00:15:46.083
You can take the blanket.

00:15:46.083 --> 00:15:49.130
You can roll up
like taquito or burrito.

00:15:49.130 --> 00:15:53.500
You can cover yourself 
however feels good.

00:15:56.022 --> 00:15:58.542
If you are in a 
warm environment,

00:15:58.542 --> 00:16:02.709
you can roll the blanket up
and put it behind your knees.

00:16:06.291 --> 00:16:08.452
Definitely get comfortable now.

00:16:16.291 --> 00:16:19.500
Place the hands mindfully,
gently at your sides or maybe on

00:16:19.500 --> 00:16:21.500
the low ribs or the belly.

00:16:23.542 --> 00:16:24.875
After you get settled in

00:16:24.875 --> 00:16:27.003
find a little inner smile.

00:16:29.484 --> 00:16:31.729
And let's breathe together.

00:16:32.583 --> 00:16:34.792
Breathing in for five counts.

00:16:37.208 --> 00:16:39.417
Breathing out for seven.

00:16:39.417 --> 00:16:41.458
Ready? Here we go.

00:16:41.458 --> 00:16:46.583
Breathe in for
five, four, three,

00:16:46.583 --> 00:16:49.033
two, one.

00:16:49.033 --> 00:16:50.697
Pause.

00:16:52.125 --> 00:16:56.267
Breathe out for
seven, six, five,

00:16:56.267 --> 00:17:00.008
four, three, two,
empty on the one.

00:17:00.958 --> 00:17:03.426
Good. Big inhale for five,

00:17:03.426 --> 00:17:07.002
four, three, two,

00:17:07.002 --> 00:17:08.318
hold the breath.

00:17:09.978 --> 00:17:14.094
Exhale for
seven, six, five,

00:17:14.094 --> 00:17:19.501
four, three, two, 
empty on the one.

00:17:19.924 --> 00:17:22.138
Inhale for five,

00:17:22.138 --> 00:17:24.780
four, three,

00:17:24.780 --> 00:17:28.014
two, one. Pause, hold.
Retain the breath.

00:17:28.014 --> 00:17:30.347
You're doing great.

00:17:30.347 --> 00:17:35.357
Slow exhale for 
seven, six, five,

00:17:35.357 --> 00:17:37.921
four, three,

00:17:37.921 --> 00:17:40.020
two, one. 
Now close your eyes.

00:17:40.020 --> 00:17:42.674
Here we go, 
big inhale for five,

00:17:42.674 --> 00:17:46.502
four, three, two

00:17:46.502 --> 00:17:50.962
one. Pause, 
retain the breath. Relax.

00:17:50.962 --> 00:17:53.014
Exhale for seven,

00:17:53.014 --> 00:17:57.462
six, five, four, three,

00:17:57.462 --> 00:17:59.249
two, empty on the one.

00:17:59.249 --> 00:18:01.474
Good, inhale for five,

00:18:01.474 --> 00:18:04.116
four, three, two,

00:18:04.116 --> 00:18:05.819
pause, retain the breath.

00:18:07.532 --> 00:18:10.788
Empty for seven, six,

00:18:10.788 --> 00:18:14.104
five, four, three,

00:18:14.104 --> 00:18:15.331
two, one.

00:18:15.331 --> 00:18:16.862
Two more rounds, here we go.

00:18:16.862 --> 00:18:20.527
Five, four, three,

00:18:20.527 --> 00:18:23.278
two, one.

00:18:23.278 --> 00:18:26.454
Exhale, seven,

00:18:26.454 --> 00:18:31.041
six, five, four, three,

00:18:31.041 --> 00:18:33.588
two, one.
Last round, big inhale

00:18:33.588 --> 00:18:36.245
for five, four,

00:18:36.245 --> 00:18:39.274
three, two, one.

00:18:39.274 --> 00:18:43.269
Hold your breath. Retain.

00:18:45.723 --> 00:18:50.699
And exhale for
seven, six, five, four,

00:18:50.699 --> 00:18:52.254
three, two.

00:18:52.254 --> 00:18:53.966
Empty, empty,
empty, empty, empty,

00:18:53.966 --> 00:18:55.375
empty on the one.

00:18:56.707 --> 00:18:58.421
(sighs) Let it go.

00:19:02.180 --> 00:19:05.252
Allow your breath
to return to a nice,

00:19:05.252 --> 00:19:07.201
easy rhythm, a natural flow.

00:19:10.291 --> 00:19:12.792
Take a second here to
just notice how you feel.

00:19:14.917 --> 00:19:16.542
Reside in the
role of the observer,

00:19:16.542 --> 00:19:19.834
you don't have to do anything.

00:19:19.834 --> 00:19:23.125
No to-do lists to master.

00:19:23.125 --> 00:19:26.125
No ambitions to conquer.

00:19:26.125 --> 00:19:28.125
No deadlines, no goal.

00:19:30.375 --> 00:19:34.105
Allow the weight 
of your body to relax

00:19:34.105 --> 00:19:36.959
fully into the earth.

00:19:36.959 --> 00:19:38.959
Just be.

00:19:56.708 --> 00:19:59.131
Move slowly here,

00:19:59.131 --> 00:20:03.750
gently bring your 
palms together and bring

00:20:03.750 --> 00:20:06.041
your thumbs right up to the
third eye and give yourself a

00:20:06.041 --> 00:20:08.250
little massage
here on the forehead.

00:20:08.250 --> 00:20:10.208
If you're super chilled out
and you want to be here longer,

00:20:10.208 --> 00:20:11.750
just pause the video and stay.

00:20:11.750 --> 00:20:13.750
Stay awhile.

00:20:15.041 --> 00:20:16.251
Thank you so much for sharing

00:20:16.251 --> 00:20:18.708
your valuable time 
and energy with me.

00:20:18.708 --> 00:20:23.542
I know we all live
and lead very busy lives.

00:20:23.542 --> 00:20:26.583
So I think it's important
that we carve out this time for

00:20:26.583 --> 00:20:31.125
ourselves and cheer each
other on to do the same.

00:20:31.125 --> 00:20:34.041
It's important
and I appreciate you.

00:20:36.111 --> 00:20:39.741
Hope you have a great
rest of the day or evening.

00:20:39.741 --> 00:20:41.500
I'll see you next time.

00:20:41.500 --> 00:20:43.374
Take one more deep breath in

00:20:44.119 --> 00:20:46.277
and exhale to whisper

00:20:46.277 --> 00:20:48.346
Namaste.

00:20:49.724 --> 00:20:53.725
(upbeat music)