WEBVTT

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- Happy Birthday, my friend,

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and welcome to "Yoga with Adriene"

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If today is your birthday,

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then this is the perfect practice for you.

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If it's not your birthday,

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and you're just feeling
kind of dead, and blah,

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and you want a rebirth,

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then I say, it doesn't
have to be your birthday,

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you can practice this sequence anyway.

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This is a huge request we get,

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how about a little birthday yoga?

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I see it all the time and I just decided,

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you know what, yeah. Why not?

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Let's do a little birthday yoga today.

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We've lit a candle for
you if it's your birthday,

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and again, if it's not your birthday,

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you can pretend like it is

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and have a little rebirth practice.

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It's quick, it's yummy,

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and it is the epitome of
"Find What Feels Good"

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Let's get started.

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(upbeat acoustic music)

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Okay, my friends.

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So we're going to begin in
a nice, comfortable seat,

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cross-legged position,

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just like when you were a kid.

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And we'll just take a second
to sit up nice and tall,

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if you want to sit up on a blanket

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or a towel or something,

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kind of lift the hips up, please do.

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It's your special day.

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And we'll begin with the eyes closed.

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So after you get settled
in and you feel safe,

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go ahead and close your eyes.

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Find your breath.

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And maybe let the corners of the mouth

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lift up just a bit.

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Draw your palms together at your heart.

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And begin to elongate your breath.

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So extending the inhale.

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And extending the exhalation.

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Listen to your breath.

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And just take some nice, easy breezy,

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refreshing inhalations and exhalations,

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so nothing fancy here today,

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this is all easy, breezy,
beautiful birthday yoga.

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(inhales)

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(exhales)

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Notice what it feels like to be alive.

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And ultimately we blanket
ourselves in love,

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and we ground ourselves in gratitude,

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for having the opportunity to celebrate

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another birthday,

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giving thanks for our health,

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and all that we have.

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You can take a quiet moment here

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to just kind of connect to that love,

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connect to that gratitude,

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and I don't know about you,

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but on my birthday, I could
think of no better day

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than to just kind of give thanks

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and to celebrate my existence,

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being me.

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And the tools of yoga,
and yoga practice itself

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support that.

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They help us to find what feels good,

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and to find our true selves so that we can

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be happy and healthy,

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and connected.

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So we'll move with ease today,

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have a little fun, nice,
short, sweet practice,

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moving with the breath, starting now.

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As we release the hands to the knees,

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palms to the knees,

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and allow the chin to drop to the chest.

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We're gonna find a little sway here,

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having a little fun
connecting to our inner child

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here today, I promise I won't too silly,

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but it should feel good as we rock

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gently, back and forth.

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Kind of swaying here,

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remembering to go with the flow as we

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gain another year.

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We begin to lift the head up slowly,

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swaying back and forth, back and forth,

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and then we're gonna slowly
move it into a circle.

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(inhales)

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(exhales)

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Find your breath, perhaps
inhaling as you come forward,

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exhaling as you come back.

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You get a little booty massage here,

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you get a little digestive health,

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which we know is always good

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especially as we get older.

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And then reversing the circle.

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Then come back to center,

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head over heart, heart over pelvis.

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We'll take the left
palm to the right knee,

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and then we'll swim the
right fingertips behind

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coming into a nice seated twist.

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So again, easy, breezy,
beautiful birthday yoga

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so don't crank it or push it,

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but do close your eyes,
sit up nice and tall,

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and focus on maybe what the twist means

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in yoga.

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What's actually happening.

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It's kind of ringing out
of the sponge or the rag.

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So inhaling in,

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and then using the exhale to kind of

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let go of that which is
no longer serving you,

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so that maybe you're
not carrying any extra

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yuck or weight around for
your next trip around the sun.

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One more big breath here.

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And then we'll release to center

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and do the same thing on the other side,

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make sure you're breathing deep.

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Oh yeah, lift the center of the chest

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up, up, up.

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Inhale, breathing in all the good,

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all the freshness that is
whatever age you're turning,

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(clicks tongue)

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and then exhaling out with the old.

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And then we'll bring it back to center.

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Take a second to just massage your hands,

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rotate the wrists one
way and then the other.

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You might even look at your hands,

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just notice how they've
changed over the years.

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And then, we'll just kind of
connect to this inner child

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as we think of the two
hands like starfish,

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spread them super duper
wide, and then check it out.

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We're going to make the
biggest face we can,

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you don't even have to look at the video,

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look at me, you can look down.

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But we're just gonna
open the jaw really good.

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For the the facial muscles here.

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So spread the palms
wide and open your face

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make the biggest face possible.

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You might do a lion's breath here.

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(inhale)

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(exaggerated exhale)

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And then relax everything, palms face up,

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close your eyes,

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seated meditation pose.

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Permission here to do absolutely nothing.

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Just enjoy your breath, enjoy your body,

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enjoy this moment.

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And once again, we'll drop
the chin to the chest.

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And then this time we're
gonna go big circles here,

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so go big or go home.

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Nice, big circles with the nose.

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And you might here little
crunches and little pops,

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so we'll move nice and slow.

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Really mindful, working
out any kinks in the

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neck and shoulders.

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Reversing the circle
whenever you feel like it.

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Maybe if you find a little catch,

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you rock back and forth within that.

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So nice.

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A moment of neck hygiene
here on your birthday.

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Cool, then we'll take this
awareness of the breath,

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of the hands, of the jaw,
and of the neck and shoulders

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with us into cat cow.

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So we'll shift onto all fours.

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Take your time getting there.

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Come onto the tops of the feet,

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and then again, whenever you're ready,

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begin to work out the kinks.

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And this should be the most

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beautiful, juicy, yummy

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cat cow that you've ever done.

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You deserve it.

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Think animal-like on your birthday.

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Then if you're doing this with someone,

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with a loved one or whatever,

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they might give you a
spanking at this point.

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Kinky.

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Sorry for anyone who's birthday is under

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13 right now, my bad.

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Okay, heart to earth pose.

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We walk the hands forward,

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we drop the elbows where the hands were,

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and then we walk the knees back,

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sticking our booties in the air,

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and melting our heart to the earth.

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I can't think of a better
pose for your birthday,

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than this beautiful surrender.

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Forehead comes to the mat, we
open up through the shoulders,

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breath deep, enjoy.

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You might say a little prayer here,

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you might give thanks,
you might just smile

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and enjoy the stretch.

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Cool, then we'll slowly
come back to all fours.

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Curl the toes under,

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and then we're gonna walk it back

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so we're sitting on the feet,
a little feet hygiene here.

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Sit up nice and tall.

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Lift your heart, life is good.

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See if you can press
into your pinky toe here,

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it might be impossible, nearly impossible,

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but just extend awareness

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throughout the whole body in that way.

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So really pressing through the pinky.

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So hard.

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And then enough of that, don't you agree?

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We come back to all fours.

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We come back onto the tops of the feet.

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This time we're gonna widen
the knees as wide as the mat,

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big toes to touch.

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Bring the right hand to the center line

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and inhale, press away from your yoga mat

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as you kind of pull a bow and arrow back

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here we come into a little twist.

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So this is really for the upper back body.

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So you might not get all the way here,

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in fact you might only get
this far, and that's okay.

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Opening up through the chest.

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Finding length through the spine,

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so maintain this nice
length through the neck.

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Inhale in, reach.

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Exhale, switch.

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Right arm pulls up.

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Careful not to collapse
into your left shoulder.

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Find space, find length.

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Definitely a little bit of hard work here.

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Breathe, breathe, breathe as you reach up.

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And exhale back to center.

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Great.

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This time, we're gonna reach
the right fingertips forward,

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find length in the right side body,

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and then we're gonna thread the right arm

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underneath the left,
coming into this twist.

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Left elbow can reach up towards the sky,

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we can repeat left fingertips
up towards the sky,

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you might find a little bind here,

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you might just keep
the hand on the sacrum.

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Anything that feels yummy here,

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breathe, breathe, breathe.

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Awesome, then we'll slowly unravel

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and take it to the other side.

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Extending left arm out,
so I can find that length

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and maintain it as I move into my

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little threaded twist here.

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Left fingertips underneath
the bridge of the right arm,

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I come onto the left ear.

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And then same thing,

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right elbow can reach up,

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nice, stable position here.

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Or maybe all the way towards the sky.

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Maybe a little bind for funsies.

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Don't forget about your breath.

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Cool, then we'll slowly unravel,

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come onto your belly,

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just a nice, gentle
cobra here before we grow

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up into a little flow.

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Inhale, lift your heart,

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ground through the pelvis,

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should feel really good in the spine,

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hug the lower ribs in, even here.

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Just really connect to your torso,

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you got it.

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Yes, and then exhale, release.

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Curl the toes under,
come back to all fours.

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And then let's grow into
downward facing dog.

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Oh yeah.

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A downward dog a day,

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keeps the doctor away.

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Peddle out through the feet,

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find what feels good here,

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smile, and celebrate.

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And then we'll go for a nice, slow walk up

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towards the front edge,

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find your foward fold,

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you know what to do here, grab
the elbows if it feels right,

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maybe walk the fingertips side to side.

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Breathe.

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Let the weight of the head go.

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Release the arms, slowly roll it up.

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Press in all four corners of the feet.

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Loop the shoulders a couple times,

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and when you're ready,
reach the fingertips

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all the way up towards the sky for a nice

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big, organic stretch.

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Opening up space through the side body,

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again looping the shoulders,
if that feels right.

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Getting out all this little movement

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so that you feel really good when you come

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to a nice, strong mountain pose.

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We'll go ahead and
bring the feet together,

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if you feel comfortable.

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Open the palms towards the front

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and lift the heart.

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If you're feeling adventurous,

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close your eyes.

00:13:20.151 --> 00:13:22.308
Press in all four corners of the feet.

00:13:22.308 --> 00:13:25.204
And really, really lengthen

00:13:25.204 --> 00:13:27.214
through the crown of the head, so lift up.

00:13:33.313 --> 00:13:37.029
Beautiful. Inhale, reach
the arms up and overhead.

00:13:37.029 --> 00:13:39.405
And exhale down through the midline,

00:13:39.405 --> 00:13:40.581
forward fold.

00:13:41.628 --> 00:13:42.805
Here we go, inhale,

00:13:42.805 --> 00:13:45.464
halfway lift, palms on
the tops of the thighs,

00:13:45.464 --> 00:13:49.218
on the shins, or fingertips on the mat.

00:13:49.218 --> 00:13:50.861
We lengthen through the crown of the head,

00:13:50.861 --> 00:13:52.509
we find this beautiful length in the neck,

00:13:52.509 --> 00:13:54.861
and then on an exhale, down we go.

00:13:54.861 --> 00:13:56.451
Inhale, reach for the sky

00:13:56.451 --> 00:13:58.530
all the way back up to where we just were.

00:13:58.530 --> 00:13:59.768
Reach, reach, reach.

00:13:59.768 --> 00:14:01.440
And exhale, hands to the heart

00:14:01.440 --> 00:14:03.076
as you tuck the pelvis,

00:14:03.076 --> 00:14:04.755
tailbone nice and heavy here.

00:14:04.755 --> 00:14:05.997
Alright, let's have some fun.

00:14:05.997 --> 00:14:07.715
Inhale, reach it up.

00:14:07.715 --> 00:14:09.614
Fingertips kiss overhead,

00:14:09.614 --> 00:14:11.948
exhale down through the midline.

00:14:13.095 --> 00:14:15.797
Inhale, halfway lift, follow your breath

00:14:15.797 --> 00:14:17.893
as you exhale, slide it down.

00:14:19.477 --> 00:14:21.149
Inhale, plant the palms,

00:14:21.149 --> 00:14:23.181
step or hop it back to plank, you got it.

00:14:23.181 --> 00:14:25.196
No need to panic here.

00:14:25.196 --> 00:14:27.581
If you just went, oh I'm not
in shape for this or whatever,

00:14:27.581 --> 00:14:28.776
you are, you got it.

00:14:28.776 --> 00:14:29.925
You can always lower the knees.

00:14:29.925 --> 00:14:31.378
Breathe deep.

00:14:31.378 --> 00:14:33.805
Then everyone will lower
all the way to the belly.

00:14:35.415 --> 00:14:38.070
On your next big breath in,
press into your foundation

00:14:38.070 --> 00:14:40.303
and inhale, lift up to that cobra.

00:14:40.303 --> 00:14:42.561
Awesome spinal health here, so good.

00:14:42.561 --> 00:14:43.839
Pull the elbows back.

00:14:45.469 --> 00:14:47.577
And then exhale, release.

00:14:47.577 --> 00:14:49.895
Come to all fours, or curl the toes under,

00:14:49.895 --> 00:14:52.113
lift the kneecaps up,
press into your palms,

00:14:52.113 --> 00:14:54.302
and strong plank here.

00:14:55.518 --> 00:14:56.884
Downward facing dog.

00:14:59.954 --> 00:15:02.752
Drop the left heel, slide
the right leg up high.

00:15:02.752 --> 00:15:05.172
Press into both palms evenly, my friends.

00:15:05.172 --> 00:15:08.032
Then when you're ready,
squeeze that right knee in

00:15:08.032 --> 00:15:10.500
towards your heart.
Nose to knee.

00:15:10.500 --> 00:15:12.715
Then step your right foot forward.

00:15:12.715 --> 00:15:16.668
Pivot on the back foot,
strong warrior one here.

00:15:16.668 --> 00:15:18.820
So the kind of attitude you bring to this

00:15:18.820 --> 00:15:20.898
warrior sequence today is like,

00:15:20.898 --> 00:15:23.299
well it's all you

00:15:23.299 --> 00:15:24.999
so just consider that.

00:15:24.999 --> 00:15:28.500
Opening the heart, pressing
down through your foundation,

00:15:28.500 --> 00:15:31.203
maybe sinking a little deeper
today, going for the gold,

00:15:31.203 --> 00:15:33.656
opening the palms a little bit wider.

00:15:33.656 --> 00:15:37.088
Nice big power pose here as
we inhale in, warrior one,

00:15:37.088 --> 00:15:39.615
and then exhale, warrior two.

00:15:40.307 --> 00:15:43.161
Reach, radiate energy out
through the fingertips

00:15:43.161 --> 00:15:45.960
so we're not just kind
of doing the shapes,

00:15:45.960 --> 00:15:49.473
that's the yoga robot thing
that I'm not a fan of,

00:15:49.473 --> 00:15:54.245
so let's really embody the
pose by leaning into it.

00:15:55.819 --> 00:15:58.515
Warrior two, virabhadrasana two.

00:15:58.515 --> 00:15:59.983
Maybe you take a mudra here.

00:15:59.983 --> 00:16:00.704
(clicks tongue)

00:16:00.704 --> 00:16:02.790
Maybe you wink at someone
you might be practicing with,

00:16:02.790 --> 00:16:05.490
or if you're alone, enjoy your alone time.

00:16:05.490 --> 00:16:07.981
Don't be sad, be grateful.

00:16:07.981 --> 00:16:10.965
Peaceful warrior, here
we go, sending it back.

00:16:15.699 --> 00:16:17.953
Inhale, lift your heart.

00:16:17.953 --> 00:16:20.161
Exhale, cartwheel all the way down,

00:16:20.161 --> 00:16:23.095
pivot on the back foot, we
come into a nice, slow lunge.

00:16:23.095 --> 00:16:24.987
Inhale, look forward

00:16:24.987 --> 00:16:27.640
and exhale, plant the
palms and take a vinyasa,

00:16:27.640 --> 00:16:28.825
or a childs pose.

00:16:28.825 --> 00:16:30.368
So you get to pick, you
can take a rest here

00:16:30.368 --> 00:16:32.674
or you can move through a little flow.

00:16:38.928 --> 00:16:40.677
Take your pick, and
then together we'll meet

00:16:40.677 --> 00:16:42.750
back in downward facing dog.

00:16:43.771 --> 00:16:44.668
Awesome, everyone.

00:16:44.668 --> 00:16:46.479
This time we drop the right heel strong,

00:16:46.479 --> 00:16:48.609
stretch through the back of the right leg.

00:16:48.609 --> 00:16:51.737
Lift the left leg up high, big breath in.

00:16:51.737 --> 00:16:54.918
Then exhale, squeeze the left
knee in towards your heart.

00:16:54.918 --> 00:16:57.589
Nose to knee, try to eskimo
kiss your knee, you got it.

00:16:57.589 --> 00:16:59.829
And then step it up into your lunge.

00:16:59.829 --> 00:17:02.107
Pivot on the back foot, warrior one.

00:17:03.557 --> 00:17:05.023
Super strong here.

00:17:05.023 --> 00:17:06.728
Remember to bring a little playfulness,

00:17:06.728 --> 00:17:10.544
a little you attitude
to these warriors today.

00:17:12.137 --> 00:17:13.821
Maybe opening up wider,

00:17:13.821 --> 00:17:17.296
maybe you take a variation
with the arms entirely.

00:17:18.639 --> 00:17:22.750
Big breath in and then on a
big breath out, warrior two.

00:17:24.454 --> 00:17:26.775
Connect to the big picture
here, lean into it.

00:17:26.775 --> 00:17:28.387
Sink deep, you got it.

00:17:30.727 --> 00:17:33.163
And then peaceful warrior.

00:17:33.163 --> 00:17:35.780
Counter that with a nice softness.

00:17:37.463 --> 00:17:39.512
Inhale in, lift your heart.

00:17:39.512 --> 00:17:43.769
Exhale, cartwheel all the
way back to your low lunge.

00:17:43.769 --> 00:17:46.150
Inhale, look forward.

00:17:46.150 --> 00:17:47.630
Smile. (clicks tongue)

00:17:47.630 --> 00:17:48.948
And then exhale, same thing.

00:17:48.948 --> 00:17:50.864
Take an extended child's
pose, take a rest,

00:17:50.864 --> 00:17:54.349
or take that left foot back
and move into a little flow.

00:17:54.349 --> 00:17:55.935
So we have options.

00:17:58.339 --> 00:18:00.623
And together we'll meet, our friends,

00:18:00.623 --> 00:18:03.100
in extended child's pose.

00:18:05.276 --> 00:18:08.281
Draw the palms together,
bring them up and overhead.

00:18:08.281 --> 00:18:11.068
Again, a beautiful
moment of surrender here.

00:18:11.068 --> 00:18:14.756
You might hear your heart
beating, your blood pumping.

00:18:17.406 --> 00:18:20.524
You might walk your elbows out
for a little added stretch.

00:18:25.412 --> 00:18:28.574
So the upper back body gets really tight,

00:18:28.574 --> 00:18:31.028
as we work at our computer desks

00:18:31.028 --> 00:18:33.429
or really just with the
shoulders rounded forward

00:18:33.429 --> 00:18:36.163
so I'm gonna keep...

00:18:37.877 --> 00:18:39.510
We're gonna stay here for a little bit,

00:18:39.510 --> 00:18:41.905
and you might even feel a
little release or a little pop

00:18:41.905 --> 00:18:44.508
as you continue to deepen your breath

00:18:44.508 --> 00:18:47.645
and allow the weight of
your heart to really just

00:18:47.645 --> 00:18:51.486
almost like a magnet, be drawn
to the core of the earth.

00:18:51.486 --> 00:18:52.552
(laughs)

00:18:53.692 --> 00:18:55.637
Half my subscribers just went, what the.

00:18:57.727 --> 00:18:58.855
Just enjoy.

00:18:58.855 --> 00:19:00.544
Breathing into the hips.

00:19:15.734 --> 00:19:18.812
And then slowly we'll
release the fingertips down.

00:19:18.812 --> 00:19:20.777
Come back to all fours.

00:19:24.136 --> 00:19:26.128
Great. From here extend,

00:19:26.128 --> 00:19:28.233
send the right toes out super long,

00:19:28.233 --> 00:19:30.694
square the hips, and then we're
going to draw the right knee

00:19:30.694 --> 00:19:32.110
all the way up and in.

00:19:33.310 --> 00:19:37.328
Slide the left toes out,
come into a pigeon pose here.

00:19:37.328 --> 00:19:39.494
So this is gonna be a little
different for everyone.

00:19:39.494 --> 00:19:41.151
You might keep that right heel kind of

00:19:41.151 --> 00:19:42.716
really close in,

00:19:42.716 --> 00:19:44.423
you might be able to draw it out more.

00:19:44.423 --> 00:19:47.047
So, this will be a little
different for everyone.

00:19:47.047 --> 00:19:49.037
As you inhale, find extension.

00:19:49.037 --> 00:19:51.172
Maybe you experiment with
walking the fingertips

00:19:51.172 --> 00:19:53.184
back in line with your hips.

00:19:53.184 --> 00:19:55.316
And then when you're ready, find a nice

00:19:55.316 --> 00:19:57.005
forward fold.

00:19:59.799 --> 00:20:01.517
So wherever you're at today, enjoy.

00:20:01.517 --> 00:20:03.468
You might stack the fists,

00:20:04.812 --> 00:20:06.748
create a little pillow for the forehead.

00:20:08.498 --> 00:20:10.903
Everyone, a little
brightness in both feet,

00:20:10.903 --> 00:20:12.152
so a little energy.

00:20:19.198 --> 00:20:21.016
Inhale in.

00:20:21.016 --> 00:20:22.745
Exhale, begin to unravel,

00:20:22.745 --> 00:20:23.892
lift your heart up.

00:20:23.892 --> 00:20:25.521
Swing the left leg around.

00:20:26.751 --> 00:20:28.549
In public class, I usually say,

00:20:28.549 --> 00:20:30.635
"Swing ol' Bessy around."

00:20:32.525 --> 00:20:34.405
No one laughs.

00:20:34.405 --> 00:20:37.304
Just that back legs always so heavy.

00:20:37.304 --> 00:20:38.779
So swing that girl around,

00:20:38.779 --> 00:20:42.861
and then we'll find
these cow legs here, nice

00:20:42.861 --> 00:20:46.035
and easy so not pressing,
or really forcing it,

00:20:46.035 --> 00:20:48.527
just kind of letting it do
whatever it is doing today.

00:20:48.527 --> 00:20:51.028
Hands can come to the soles of the feet.

00:20:51.028 --> 00:20:52.998
If you want to take a
reverse namaste here,

00:20:52.998 --> 00:20:56.217
maybe you do or maybe
a namaste at the heart.

00:20:56.217 --> 00:20:57.076
And we just breath here.

00:20:57.076 --> 00:21:00.323
Breathing, we know of course
we store so much in the hips,

00:21:00.323 --> 00:21:02.167
so a little extra hip action today.

00:21:09.251 --> 00:21:12.458
Stay here or maybe melt
into a gentle forward fold.

00:21:12.458 --> 00:21:14.031
A couple more breaths.

00:21:23.880 --> 00:21:25.460
And we'll just kind of reverse out of it

00:21:25.460 --> 00:21:27.772
so bringing the left leg up and out

00:21:27.772 --> 00:21:29.409
coming back to all fours.

00:21:31.679 --> 00:21:34.175
And then sending the left
leg out finding extension,

00:21:34.175 --> 00:21:35.583
go ahead and square the hips here

00:21:35.583 --> 00:21:37.343
so draw your left toes down

00:21:37.343 --> 00:21:38.894
and then we'll draw the left knee in.

00:21:40.549 --> 00:21:42.899
Extend through the right leg

00:21:42.899 --> 00:21:45.762
and we find our one legged
pigeon here on the other side.

00:21:49.360 --> 00:21:51.897
So breath deep, not spending
too long in these poses today

00:21:51.897 --> 00:21:55.143
because chances are you
have partying to do.

00:21:55.143 --> 00:21:56.413
And if you don't and
you have to go to work,

00:21:56.413 --> 00:21:57.840
don't you dare feel sorry for yourself.

00:21:57.840 --> 00:21:59.176
You got it, don't worry.

00:21:59.176 --> 00:22:00.369
Everything is as it should be.

00:22:00.369 --> 00:22:02.649
Life is good, you're alive.

00:22:02.649 --> 00:22:04.682
And I'm super grateful
that you're here with me

00:22:04.682 --> 00:22:07.723
and I'm getting to
celebrate you on the mat.

00:22:07.723 --> 00:22:09.789
So inhale, lift your heart.

00:22:09.789 --> 00:22:12.332
Again, you can experiment with
walking your fingertips back.

00:22:12.332 --> 00:22:15.367
And whenever you're ready,
perhaps you're already there,

00:22:15.367 --> 00:22:17.138
folding forward.

00:22:22.022 --> 00:22:24.024
I picked pigeon as a part
of this sequence today

00:22:24.024 --> 00:22:26.553
because I feel like for me,
this is one of those poses where

00:22:26.553 --> 00:22:27.782
you're low to the ground,

00:22:27.782 --> 00:22:29.443
you're getting into the nitty gritty,

00:22:29.443 --> 00:22:31.556
but you're also kind of
able to find a little bit of

00:22:31.556 --> 00:22:35.033
peace with yourself, in that struggle.

00:22:36.313 --> 00:22:38.880
Maybe that's kind of
silly and obvious but...

00:22:40.269 --> 00:22:41.479
Enjoy.

00:22:49.031 --> 00:22:51.190
Pressing into the palms nice and slow,

00:22:51.190 --> 00:22:52.652
coming all the way back up

00:22:52.652 --> 00:22:54.371
and swinging the right
leg around this time,

00:22:54.371 --> 00:22:55.445
come on.

00:22:57.964 --> 00:23:01.566
Stacking the knees, doing our best.

00:23:01.566 --> 00:23:03.267
Coming into a little cow legs.

00:23:06.291 --> 00:23:07.433
Gomukhasana.

00:23:07.433 --> 00:23:09.872
Again, you can take a full cow pose.

00:23:09.872 --> 00:23:12.635
You might even be able to
bring the palms behind,

00:23:12.635 --> 00:23:15.944
reverse namaste, or grab the elbows.

00:23:18.204 --> 00:23:19.685
Maybe soles.

00:23:20.984 --> 00:23:22.571
Hands on the soles of the feet.

00:23:24.970 --> 00:23:27.098
Connect to your breath once again.

00:23:34.020 --> 00:23:34.989
Lift your heart.

00:23:34.989 --> 00:23:36.828
Calm your mind by noticing the breath,

00:23:36.828 --> 00:23:38.530
by deepening the breath.

00:23:42.381 --> 00:23:45.031
A couple of breath cycles
here, you might round forward

00:23:45.031 --> 00:23:46.529
or you might sit up nice and tall,

00:23:46.529 --> 00:23:48.206
embracing this peaceful moment.

00:23:49.534 --> 00:23:51.493
Breathing into that right hip.

00:24:04.714 --> 00:24:06.077
Great, one more breath here.

00:24:08.777 --> 00:24:10.477
Then we'll walk the fingertips behind

00:24:10.477 --> 00:24:11.548
just for a little stability.

00:24:11.548 --> 00:24:14.897
And one leg at a time, extend out.

00:24:15.918 --> 00:24:19.500
Windshield wiper the legs, so
just kind of tossing the toes

00:24:19.500 --> 00:24:20.765
to the left and to the right.

00:24:28.108 --> 00:24:31.312
And then slowly we'll release,
coming into baddha konasana

00:24:31.312 --> 00:24:32.531
just for a little counter here,

00:24:32.531 --> 00:24:34.794
interlacing the fingertips
around the toes.

00:24:34.794 --> 00:24:36.536
Or maybe opening up through the arches,

00:24:36.536 --> 00:24:37.790
grabbing the ankles.

00:24:37.790 --> 00:24:39.775
Find what feels good as
you sit up nice and tall

00:24:39.775 --> 00:24:41.685
and then bow forward.

00:24:46.357 --> 00:24:49.024
Release back, press
into your sitting bones,

00:24:49.024 --> 00:24:51.198
chin to chest, roll up, hands come to

00:24:51.198 --> 00:24:52.974
the backs of the thighs or the hamstrings,

00:24:52.974 --> 00:24:55.998
and we lift up just for one
little hot second of core.

00:24:58.279 --> 00:25:01.079
Inhale in. Exhale, send
the feet out, arms out.

00:25:01.079 --> 00:25:02.523
Reach, reach, reach.

00:25:02.523 --> 00:25:03.649
Then release back to center.

00:25:03.649 --> 00:25:05.506
Let's try it again, big breath in,

00:25:05.506 --> 00:25:09.410
exhale, shoot energy out
through the feet and the legs,

00:25:09.410 --> 00:25:10.514
and back to center.

00:25:10.514 --> 00:25:11.768
Let's just try it one more time,

00:25:11.768 --> 00:25:13.366
boat pose, why not?

00:25:13.366 --> 00:25:16.114
Inhale in. Exhale, lift your heart.

00:25:16.114 --> 00:25:17.998
Wee, we're doing it.

00:25:17.998 --> 00:25:20.884
And release. Awesome, that is over.

00:25:20.884 --> 00:25:22.286
Okay, so there are options here.

00:25:22.286 --> 00:25:23.820
It's your birthday, you
might have to boogie,

00:25:23.820 --> 00:25:25.629
you might come to meditation pose here,

00:25:26.799 --> 00:25:29.173
and end here in sukhasana.

00:25:30.817 --> 00:25:33.442
You might even let this video bleed into

00:25:33.442 --> 00:25:34.940
a little meditation moment.

00:25:34.940 --> 00:25:36.800
Maybe turning on some music.

00:25:37.762 --> 00:25:39.312
Or just sitting in stillness.

00:25:40.966 --> 00:25:44.067
You might be ready for
a nice, sweet shavasana

00:25:44.067 --> 00:25:46.308
in which case, we'll come
of course to flat back,

00:25:46.308 --> 00:25:48.560
maybe grab a blanket or pillow.

00:25:49.769 --> 00:25:51.455
And get comfy here, allowing ourselves

00:25:51.455 --> 00:25:52.925
this moment of stillness,

00:25:54.445 --> 00:25:59.307
and of restoration here
in classic corpse pose.

00:26:01.503 --> 00:26:03.237
I do encourage you, even
if you have to boogie,

00:26:03.237 --> 00:26:06.624
to take one moment, either
in sukhasana or in shavasana,

00:26:07.794 --> 00:26:09.769
to be still, to relax.

00:26:13.685 --> 00:26:17.185
Allow a softness, a peacefulness
to wash over the body.

00:26:17.185 --> 00:26:21.120
Fingertips and toes to relax and soften.

00:26:21.120 --> 00:26:24.470
The eyelids to close and grow heavy.

00:26:28.190 --> 00:26:30.313
Allow your breath to relax

00:26:30.313 --> 00:26:33.053
and just kind of return
to it's normal pace,

00:26:33.053 --> 00:26:35.625
normal rhythm, natural rhythm.

00:26:45.828 --> 00:26:48.369
And wherever you are,

00:26:48.369 --> 00:26:52.156
again allow the body and your spirit

00:26:52.156 --> 00:26:56.391
to just be blanketed
in love and gratitude.

00:26:56.391 --> 00:26:59.685
I have your back if we're
practicing together right now.

00:26:59.685 --> 00:27:02.989
Consider yourself part of the
"Yoga with Adriene" family,

00:27:02.989 --> 00:27:05.502
or the "Find What Feels Good" family.

00:27:06.739 --> 00:27:08.480
And even if you're not necessarily

00:27:08.480 --> 00:27:10.674
having your dream birthday,

00:27:10.674 --> 00:27:14.095
Try to tap into a little
love and a little gratitude,

00:27:16.735 --> 00:27:21.655
For chances are, there is so much to love

00:27:21.671 --> 00:27:23.773
and so much to be grateful for.

00:27:26.286 --> 00:27:29.406
Thanks for sharing your
birthday practice with me.

00:27:29.406 --> 00:27:30.773
Have an awesome day,

00:27:30.773 --> 00:27:33.760
and an awesome next year of living.

00:27:33.760 --> 00:27:35.641
Take good care.

00:27:35.641 --> 00:27:37.499
Happy Birthday.

00:27:37.499 --> 00:27:38.779
Namaste.

00:27:39.842 --> 00:27:44.798
(upbeat acoustic music)