WEBVTT

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- Hey everyone and 
welcome to Yoga With Adriene.

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I am Adriene, and 
today we have an awesome

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healthy body yoga for you.

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This practice is 
designed to inspire you

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to cultivate a regular daily
practice to help you feel good.

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

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(upbeat music)

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Alrighty, my friends, 
we're going to begin

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on all fours today, 
so take your time

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getting down to the 
ground, and right away

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just set yourself 
up for greatness here.

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So we have a 
pretty swift practice

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but we're gonna be 
really kind in the way that

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we set ourselves up 
and the way that we move,

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wrists underneath the shoulders,

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knees right 
underneath the hip points,

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then really press 
into all of your fingers

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and try to take some 
weight out of the wrist

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from the get go.

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So just give a couple of
moments to get into place here

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and to just drop 
into the present.

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Notice how you feel 
mentally and emotionally

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as we begin to check in 
with the body physically.

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So happy and healthy body,

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a happy and healthy 
yoga body is one that is

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united, right, yoga, union.

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So this trinity, this 
three part of the mind,

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the body, and the 
spirit being tended to

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is where the happy and 
the healthy truly come from.

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So set yourself 
up for greatness,

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hopefully you're here by now.

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We're just gonna make 
sure that the toes aren't

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splaying out or 
coming in, but again,

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lot of awareness in how 
we set ourselves up today,

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so bring the toes in 
alignment with the ankles

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and the ankles in 
alignment with your knees.

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Now from here you 
might start to notice

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a little tremble on 
the arms, especially

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if you're not used 
to be on all fours.

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Hey yo, couldn't resist.

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So, right away, just take
some weight out of your joints

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by lifting your heart space
up towards the sky even more.

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So everyone can even 
collapse a little bit here

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in the shoulders 
so you can really feel

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that pressing 
away from the yoga mat.

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Then same thing 
with the lower body,

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lengthen the tailbone 
towards the back of your mat

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and draw the navel up.

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I said draw, Texas, Texas
gal came through their draw,

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draw the navel up.

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So if you need to kind of 
figure out what I'm saying

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look at me and 
I'll demo for a second.

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If the belly is 
dropping here, create length

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in the lower back by 
lengthening the tail.

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Now we're just 
gonna rock front and back

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a little bit here nice and slow,

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stretching through the hands,

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pressing into 
the tops of the feet,

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and as you do this just see
if you can keep this awareness

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from the crown to the tail,

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so this line of the spine,
nice and long and lengthened.

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So we're tending 
to the spine today

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as a way of really committing to

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this feeling of 
happy and healthy,

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when the spine is 
tended to so many things

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can fall into 
alignment, physically,

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which will help the way you feel

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mentally and energetically.

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Alright, come all the 
way up, tabletop position,

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check in with your spine
again by lifting the navel up,

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lengthening the 
crown of the head forward,

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then tug the shoulders 
back a little bit more

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and when you're ready,

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inhale, drop the belly, 
open the chest, Cow Pose.

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Now take a 
couple of breaths here,

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stretch through the neck,
press in the tops of the feet,

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start to deepen your breath,
connect to the life force,

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feel the belly stretch.

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And then on your next exhale,
claw through the fingertips

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and let that be what 
really lifts your heart space,

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up, up, up, up, up, 
up, up, for Cat Pose.

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Couple of breaths here, 
soft easy movement if you like.

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Chin to chest, breathe.

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And then on your next inhale
back to tabletop position,

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curl the toes under, 
and send the hips

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back towards the heels.

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Walk your hands out, so 
we're coming off the wrist

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for a second here, 
and melt your heart down.

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So we're stretching 
through the feet,

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opening through the chest,

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starting to open up 
through the shoulders,

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and maybe the forehead comes
all the way down to the mat,

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and if not that's okay, breathe.

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For me the practice 
of surrender is also what

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cultivates a happy, 
healthy body, so sometimes

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we get really 
stuck on it being like

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about cardio, and 
fitness, and toning,

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and building strength, 
and we need to remember

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it's also very powerful 
to just surrender, be still,

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so take a couple more quiet
breaths here, close your eyes.

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Notice how you feel today.

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And really be honest,

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notice the 
thoughts that come up.

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And then return back to 
the breath, big inhale in,

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exhale to press into the toes,

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lift your heart, your 
belly all the way back up.

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Here we go, lifting the hips
up high, Downward Facing Dog,

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immediately find soft, 
easy movement,

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stretching through 
the backs of the legs,

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hugging the lower ribs in,

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finding that external 
rotation of the shoulders out,

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then maybe playing with 
bringing the big toes inward,

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finding that internal rotation
of the legs, the hip socket.

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And when you're ready, 
press into every finger,

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anchor through the 
heels and bend the knees,

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belly reaches towards 
the tops of the thighs here,

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breathe deep,

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and then when you're 
ready a big exhale to cue

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your slow walk up to 
the front of the mat.

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Forward Fold is 
where we will meet.

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Take your time, 
really feel it out.

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Start to elongate 
your inhalations,

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make them longer, 
smoother, bigger, fuller.

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And elongate, 
lengthen your exhales,

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really emptying, emptying, 
emptying, emptying out

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all of the air so that 
your next inhale is just

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naturally big and 
buoyant and beautiful.

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Awesome, shake the head, 
a little yes, a little no.

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And really root 
down through your feet,

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feel that connection,

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and when you're ready roll it
all the way up to Mountain,

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see how slow you can go.

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Stack your head over your heart,

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your heart over your 
pelvis, and right away

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go ahead and open up 
through the palms today,

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and as you open up 
through the arms and the palms

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really allow the shoulder 
blade to really wrap around

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and plug in 
behind your heart space,

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just best you 
can visualize that.

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So, again, we're kind 
of coming out of our shells

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a little bit here today 
and finding head over heart,

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heart over pelvis, 
plugging the shoulder blades in

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as you lift up 
through the chest.

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Feel this upward current of
energy through the front body

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and then balance it out by


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grounding down 
through the heels.

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So we have this 
full body awareness

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rocking and rolling today, 
or that's the goal.

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When you're ready, big inhale
to softly bend the knees

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and inhale, reach 
the fingertips up high,

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so we're not 
locking in the knees,

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and then exhale, just Forward
Fold all the way back down.

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Then on an inhale, take the
crown of the head forward,

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lift your spine up halfway,
arms go back, airplane arms,

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spread energy 
through the fingertips here,

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and then exhale, 
cascading it down.

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Inhale, root to rise, 
so really feel your feet here

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as you reach for the sky, 
stand up nice and tall,

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and exhale all the 
way down, Forward Fold.

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On the inhale, 
halfway lift, airplane arms,

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take the crown of the head out
forward, tail reaches back,

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and then exhale, fold.

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Start to sync up 
with your breath,

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really sync up with your breath.

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Inhale, reach for the sky,

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and exhale, 
rain it down, Forward Fold.

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Now, remember that 
tabletop position here,

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as you inhale, halfway lift, 
hug the lower ribs in,

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draw the navel up, 
again, lift up between

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your shoulder blades, 
heart space lifting,

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and then exhale, fold.

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Awesome work.

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This time we'll bring 
the fingertips to the mat,

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we're gonna step 
the right foot back

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and then lower 
the right knee down.

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Inhale, plug the 
shoulder blades in again

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by wrapping them around,

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lifting up between 
your heart space,

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and inhale, lift your 
heart over the palms,

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upward current of 
energy through the front body

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and grounding 
through the back body.

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Squeeze the inner thighs
together, one more breath here,

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inhale,

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then exhale, release.

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Plant the palms, left knee
comes back to join the right,

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we come back to 
that tabletop position.

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Now find that danda, 
crown to tail, nice and long,

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taut line in the spine, 
super aware.

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And when you're ready, 
send the right leg out

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and send the left arm forward.

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And find a little balance, 
or work to find balance

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in-between as you lift 
up in the navel, and then

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lift up in the heart, 
so just like we did before.

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Turn the left thumb up as if
you're shaking someone's hand,

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and turn all 
the right toes down.

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One more deep breath in here,

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then exhale, release.

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Beautiful.

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Curl the toes under, 
lift your hips up high,

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Downward Facing Dog.

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Deep breath in,

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long luscious breath out.

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Enjoy.

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Alright, step the 
right foot up this time

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and lower the left knee down.

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Take your time, 
there's never any rush here.

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Find your alignment.

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Make sure that 
front knee is not going

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super past that front ankle,
but rather nice and stacked

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in the bones.

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When you are ready, 
loop the shoulders in,

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inhale, open the palms, 
lift up from the pelvic floor

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a little bit here, again,
find length in the front body,

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think Cow Pose, and 
ground through the back body,

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lengthen down through the tail.

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Keep breathing here,
squeeze and lift,

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inner thighs hugging 
towards the midline,

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take one more breath, maybe
open your heart a little more,

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and then exhale, release.

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Hands come to the mat, 
right knee comes back,

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tabletop position.

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So each time we come 
here you have an opportunity

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to check in with the 
spine, make sure there's

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lots of awareness, so 
no collapsing the shoulders

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and no dumping through 
the lower belly, but rather

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gathering that energy up,
finding support from within.

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We'll test that out by 
sending the left leg back,

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right arm forward.

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Right thumb up, again, as if
you're shaking someone's hand,

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plug that shoulder in, and
then turn those left toes down,

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work to find a 
balance and equilibrium here

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and use your breath to find
what feels good in the process.

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We're toning the belly here,
toning the legs, the glute,

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that booty, but we're 
working from a place

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of awareness in the spine.

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So working in a supportive way,

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take one more deep breath in,

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and then exhale, 
release everything down,

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curl the toes under, 
and lift the hips up high,

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Downward Facing Dog, 
couple of breaths here.

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Careful not to 
crash into the wrists,

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so bend the knees 
as much as you need

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to lift the hips 
up high and back.

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On your next inhale

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take the deepest 
breath you've taken all day,

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and then on the exhale just
walk the hands and the feet

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in towards the middle together,

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so you'll meet in the 
middle of your yoga mat.

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And then one more time, 
inhale, halfway lift,

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moving with the breath,
fingertips back, airplane arms,

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and exhale, 
release everything down.

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Inhale to reach for the sky,
really press into your feet,

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maximize the stretch here, 
notice what it feels like

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to be alive today, 
enjoy, enjoy, enjoy,

00:12:53.064 --> 00:12:56.651
and then exhale, 
hands right to your heart.

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Palms are together 
in prayer position,

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and just find a little 
lift up through the chest,

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sternum to thumbs.

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Take a moment to 
observe the breath,

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notice how you feel, 
you might close your eyes,

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just kind of go in 
where the help, so just

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take a moment 
to close your eyes,

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and really see, and feel

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what's up.

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Alright, bat the eyelashes open,

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took everything in my 
power to not start singing

00:13:34.226 --> 00:13:36.478
"What's Up" by 
4 Non Blondes there.

00:13:36.478 --> 00:13:38.730
Okay, so we're gonna 
take the feet super wide here,

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we're almost done, 
great work everyone.

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I'd like to invite 
you to deepen your breath,

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longer, fuller inhales,

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longer, fuller exhales.

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So we literally change the
chemical makeup of the body

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when we remember to 
breathe in a strong powerful way

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on the yoga mat, 
and off the yoga mat.

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Turn the two big toes in,

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hands maybe still 
at the heart here.

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So you're gonna inhale, find
length, and just feel the power

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as you press into the 
outer edges of the feet,

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and we kind of draw 
energy up from the arches,

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and we're playing so with this

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lift up through the front and
this grounding in the back.

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Business in the front,
party in the back.

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So we're not just 
dumping into our feet,

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there's lots of energy, 
and you kind of feel

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a little empowerment, I mean,
take what you can get, right?

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As you tone the 
quads and lift up

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it's a very much 
of a power pose here.

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So we'll swim the fingertips
around when you're ready,

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interlace behind the tail.

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If you can bring the 
palms together, awesome,

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that's what 
we're working towards

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'cause we wanna create 
more spaciousness, of course,

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but if we're not there 
you can just keep the wrists

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nice and square.

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Inhale, lift your heart.
Think upward current of energy

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through the front, 
grounding through the back.

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The knuckles draw 
down and away here,

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you get a nice 
stretch through the neck,

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through the chest, the pecs,

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and then just like we 
did in tabletop position

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try to keep the navel 
drawing in and up here,

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we call this 
Urianabunda, this navel lock

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to support the lower back body

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as we slowly begin to 
take the heart forward.

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Soft bend in the knees here,

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we're still drawing 
up through the arches,

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pressing through the 
outer edges of the feet.

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You might find 
that you get this far

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and your body is saying, beep,
beep, stop, stop the car,

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in which case you 
might release your fingertips

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and work here, or bring up lock,
or maybe your couch is near

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or a chair, if you can 
continue the journey down,

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explore that, 
soft bend in the knees,

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and we take the head 
underneath the heart here.

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If the crown of the head can
come to the Earth, awesome,

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we'll work on that, 
and if not don't worry.

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Accept where you are today.

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Now you gotta 
bring the breath here,

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big inhale in,

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long breath out.

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To come out of the pose, 
press into the feet,

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connect to your center,

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inhale, rise up, check 
in with that halfway point,

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deep breath in, and then 
exhale all the way back down

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with the knuckles, sorry, 
lift up through the heart.

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Inhale, and exhale, 
relax the shoulder.

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Keep the fingertips interlaced,

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we're gonna turn 
the left toes out,

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right toes are 
already turned in.

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We maybe step our 
back foot up a little bit

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depending on the 
length of your legs,

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and we're gonna 
bend the front knee,

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draw the navel in 
and up, Humble Warrior.

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Inhale, same action of 
this upward current of energy

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through the front body, this
anchoring through the back body

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and then keep the root of
this posture in that back foot

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as you slowly send 
your heart forward,

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and you might just 
pause here, hovering,

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working on strength, 
hugging the lower ribs in,

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or maybe you take it all the
way down, Humble Warrior.

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Opening through 
the hips, pressing into

00:16:50.587 --> 00:16:52.422
the knife edge 
of that back foot,

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and releasing the 
crown towards the ground.

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Lift up from the pelvic 
floor here, you got this,

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big breath in, then use 
the power of that back leg

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to rise up strong, 
bold, calm, and in control.

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Right away into the 
next beat, left toes turn in,

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feel the blood flow, 
opposite direction,

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right toes turn out, 
front knee over front ankle.

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Find that Urianabunda here,
that support for the lower back.

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And then when you're 
ready, inhale, lift the heart,

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find length, 
and exhale, bowing towards

00:17:23.972 --> 00:17:27.350
the front left 
corner of your mat.

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And then maybe we 
pause here, don't cheat here,

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don't cheat yourself, 
you got this,

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find support from within,
you don't need to dump weight

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into that right thigh, 
but keep it lifted,

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and then if you wanna 
continue the journey down,

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maybe you do, crown of the
head at some point reaching

00:17:43.785 --> 00:17:46.453
maybe towards the Earth. 
Press into the knife,

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into the back foot, 
breathe deep here,

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inhale in.

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To come out of the pose, 
exhale, ground through

00:17:54.322 --> 00:17:56.477
that back heel, outer 
edge of that back foot.

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Keep the left inner thigh
engaged, and rise up strong.

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Yeah, baby.

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Right toes turn in,

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left toes stay turned in,

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so we come back to 
this standing wide legged.

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And then check it out, 
don't release your arms yet,

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I know they're 
talking to you, inhale in,

00:18:13.927 --> 00:18:19.010
exhale, release the fingertips
left to right, Star Pose.

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Should feel awesome.

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Thumbs go up, we 
inhale big, x shape here.

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So x marks the spot 
here as so you spread,

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maybe there's a 
slight back bend here

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as you lift the 
heart up, take up space.

00:18:33.418 --> 00:18:36.421
So I love that quote, 
paraphrasing, but it's like,

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who do you serve?

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You don't serve anyone 
or anything by being small.

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So take this big power pose
here, this is our final posture,

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and just own it 
here for three breaths,

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even if you feel like a fool,

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be a fool, happy fool.

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Inhaling in,

00:18:56.601 --> 00:19:00.814
and exhaling maybe 
out through the mouth.

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Inhale in,

00:19:03.893 --> 00:19:06.688
let me hear you. 
(exhales loudly)

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One more, send it 
all the way to Texas,

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inhale. (exhales loudly)

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Awesome, slowly 
release the arms down,

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pay attention 
to this transition.

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Alright, then gently 
walk the feet together,

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head over heart, 
heart over pelvis, one last time.

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Palms come together, 
Anjeleyvudra, prayer position.

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Soft gaze here 
or close your eyes,

00:19:31.975 --> 00:19:35.228
and take a really honest 
to God moment to just

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notice how you feel.

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To receive this information,

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and then you can use it.

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You can use this 
awareness to help guide

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the rest of your day, 
and you can compare notes

00:19:50.360 --> 00:19:52.946
the next time you 
return to this practice

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which is designed 
to help you commit

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to something regularly.

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So that you can 
be happy and healthy,

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in body, but in 
mind and spirit.

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Because if you 
feel good, you look good.

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If you wanna have a good body
or to feel good in your body

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you gotta tend to all parts.

00:20:13.987 --> 00:20:17.073
Thank you for sharing your
time and your energy with me.

00:20:17.073 --> 00:20:18.667
And with the Yoga 
With Adriene community.

00:20:18.667 --> 00:20:20.910
We'll bring the 
thumbs up to the third eye,

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take a deep breath in,

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and exhale, bow head to heart.

00:20:29.385 --> 00:20:30.771
Namaste.

00:20:30.771 --> 00:20:33.841
(upbeat music)