WEBVTT

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- Hello everyone, 
welcome to Yoga With Adriene.

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I am Adriene and 
today we're gonna

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check in with our hips.

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I've been receiving 
some great feedback,

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thank you so much.

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And particularly 
after Pigeon Pose,

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I got a lot of 
feedback and requests

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chats about hip problems

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and just overall 
tightness in the hips

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that are affecting 
other areas of life.

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So hop on the mat and 
let's check in with the hips.

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(upbeat music)

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Okay, so first we're 
going to come to seated here

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and just put one leg 
in front of the other.

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So we actually 
call this Siddhasan,

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but we're not gonna 
worry about asana terms today.

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Remember, Adriene?

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So we're just gonna 
draw one heel into the center

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followed by the next.

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And your knees might be 
like this and that's okay.

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We're just 
gonna totally let time

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and breath and space happen.

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Eventually they'll come down.

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I'm still even evolving 
my hip openers, of course.

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Don't worry about the shape.

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Just come into this sensation.

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I'll sit up nice 
and tall here, inhale.

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And then we're gonna come to
these spider fingers here.

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This is what we 
do in kid's yoga,

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and I'm just going to 
take my spider fingers forward.

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Taking a check in here to root
down through the sit bones.

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So my sit bones are 
gonna wanna peel up here,

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but rather than let them peel
up I'm going to root 'em down

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so I get the full gamut here.

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Walking forward, 
if it still feels cool.

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And then maybe if 
this is available to you,

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dropping onto the 
forearms here, the elbows.

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And this is where I really 
start to breathe into,

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in my case, the right hip,

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whichever leg, 
of course, is forward.

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So, here I'm gonna let the
weight of my head drop down.

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If you have a block or 
a pillow, a blanket here,

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you can maybe bring it to allow
the forehead to rest there

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and then this is just 
a gentle, gentle thing

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so it might not feel 
like a lot is going on here,

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but if we're pressing 
down through the sit bones

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and really starting to 
breathe into the outer edge

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of my right hip and also 
just kind of compressing,

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massaging, stimulating 
the hip crease gently here.

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And just because I can't 
help but talk about

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the ripple effect, 
make sure your shoulders

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aren't coming up to your ears.

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Make sure everything's 
nice and spacious here.

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Maybe you have a lot 
of flexibility in the hips

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and you can come 
all the way down.

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So a couple breaths 
here and then I'll just move

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a little bit quickly here.

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My idea here is that 
I'll just kind of show you

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these stretches and then 
you can turn the video off

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or just let it play 
and do it on your own,

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taking your own time with these.

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I'll switch the legs,
and same thing,

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checking in now 
with the opposite hip.

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I feel a little more 
space in this hip for me

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than the other one, 
so I come all the way here.

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And then using 
the palms to support

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as I press back up, voila, one.

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Okay, number two, is 
we're going a little bit deeper

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in the hips and 
this is a great check in.

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This is gonna be 
different for everyone.

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Well, kind of a 
fire log pose here

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where I stack the shins.

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So, some of adults can go into

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these hip openers 
easy breezy with ease.

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I'm a great example 
because I'm like the other half

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of the adults and I have to
really spend a little time

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and space and 
breath to open up the hips.

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One leg is in front, 
the other one's gonna stack.

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Ideally in the full 
on fire log posture,

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the ankle stacks over the knee

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and the knee 
stacks over the ankle

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and again I have some folks
in class, even newbies to yoga

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that can come into 
this easy breezy beautiful

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where the knee goes 
all the way down.

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But look, I am not perfect here

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and I am 
breathing into right hips,

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hip bones rooted,

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lifting up through 
the crown of the head,

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so not collapsing here 'cause
that doesn't do me any good.

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So, finding that support and
I have a lot of space here,

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so I'm gonna slowly,

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never gonna press down 
into that knee, my friends.

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Don't press, that's just silly.

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But I will encourage it, 
the power of touch is good.

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Just kind of breathing.

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Notice I'm keeping my 
feet nice and bright here

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to protect the knees.

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I can take a 
block or a blanket here

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just for a 
little bit of support.

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And breathe in here.

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And then just to show the
opposite side, nice and easy,

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mindfully coming 
out and switching

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to check in on the other side.

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And as you can see, the left
hip is a little bit more open.

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Breathing in here.

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So again, I'm not coming
into any asana shape per se,

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even though I am.

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Everything is an asana, right?

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Shape of the body.

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Body shapin'.

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Checking with 
the sensation here,

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breathing into the 
outer edge of that hip.

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I'm really feeling it 
wrap around here, that's yummy.

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And then with the support of
heart, kind of chest open here,

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I'll support as I come out.

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And back to cross legged.

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Okay, so the third 
thing is what we kind of refer

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to as eye of the needle

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and this one's 
great because we have

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the support of our 
earth on our backs,

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so I'm gonna start 
in an Dandasana here.

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I'm just kind of 
walking you through.

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Soles of the 
feet come to the mat

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and then I guess I don't need
to spell this out for you.

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Come to flat back.
(laughs)

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Ah, there we are, there we are.

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Take a deep 
breath in and and out.

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Knees pointing 
up towards the sky.

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I'm gonna keep the sole 
of the left foot on my mat,

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and inhale, draw 
the right leg up.

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Just taking a second here

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to let the lower back 
become flush with the mat,

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feel that support,
it feels good.

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And then I'm 
gonna bend my right knee

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and bring my right ankle across

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the top of the left thigh.

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Now this might look familiar.

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I'm gonna gently 
take my palm, again,

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no pressing hard, no slamming,

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and no slamming ever,
no slam books here.

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Slam books suck, 
I never liked that.

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I never got that,
that's just mean.

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Okay, palms opening to 
just kind of gently open

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the hip here and then bring
that brightness into this foot.

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Okay, now I can 
walk my left heel up

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if that feels available,
feels good.

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And if my hips 
are superdy, duper tight,

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I might just stay here.

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Just kind of gently pressing.

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Breathing, of course, 
nice, full deep breath.

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To go into the 
full stretch I'm gonna

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take my right fingertips 
and I'm gonna take them

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through this hole here.

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I'm gonna take 
my left fingertips

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and bring them around 
and I have two options here.

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I can interlace on 
the top of the thigh here,

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just going a little 
bit deeper into the hip

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or if that's feeling 
like a bit of strain,

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then I'll start here

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with my fingertips interlacing 
underneath the thigh.

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So I have option 
here or option here.

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Now from here, no holding,
right, breathe deep.

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You can rock a 
little side to side.

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That sometimes feels awesome.

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Not only am I massaging 
the lower back here,

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but I'm really 
getting into that hip

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and then I can also use,

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and this might be 
a little hard to see,

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but I'm gonna use my right elbow

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to maybe press 
my right thigh out

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if I'm feeling like 
I can open the hip

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a little bit more here.

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Again, I can't 
help but encourage

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full conversation in the body.

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So, don't let the 
shoulders get all cramped up

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towards the ears, relax, soften.

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Bring your awareness 
to your right hip.

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One last little goodie here

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is I can inhale in and exhale,
squeeze my left knee in

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as I peel the nose up.

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Again, I'm using my right elbow

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to kind of press in 
the right thigh here.

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Feet are nice and bright,
not lazy. Just full awareness.

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And then exhale, I melt down.

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Slowly release the fingertips,

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bring the sole of the mat.

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Sole of the mat?

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Sole of the 
foot back to the mat.

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Send that right 
leg up and unravel.

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Take a second here 
to windshield wiper

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these knees back and forth.

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Massaging the booty.

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Checking in with the hips.

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Kind of stretching through the
front of the hip creases here

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as I draw the right knee down.

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Nice, big breath 
from blue healer.

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And then the opposite direction.

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And then we 
switch to the other side,

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soles of the feet on the mat,
inhale, left leg up.

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And then bending here, 
left ankle crosses over top

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of right thigh as I gently
guide my left knee open, gently.

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Eye of the needle.

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So this is where the eye of
the needle things comes from.

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You probably know this, but
just in case you're wondering.

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Here's my needle.

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Yeah, is that right?
Or no, this is my thread.

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(laughs)

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Thread going through 
the eye of the needle here.

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And then wrap around, again,
interlacing here or here.

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We can also use this strap here

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if you're not making it.

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I'll come here today

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and using my left elbow 
to again just kind of gently

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guide that left thigh out.

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Relaxing the shoulders down.

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And then maybe squeezing in here

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or rocking a 
little side to side.

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(humming)

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Ooh yeah.

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Breathing deep into my left hip.

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Variation, I can 
inhale in, exhale.

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Squeeze my knee up towards 
my chin, nose to knee-ish.

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And then back down.

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And then releasing the 
fingertips and unravel.

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One more time, I windshield
wiper the legs back and forth.

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Again, I just wanna point out
when you rotate to one side,

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so say my legs 
are going to the left.

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Use this, this is 
a great stretch here

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to draw that right 
knee all the way down,

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breathing into the 
front of the right hip crease.

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So I'm spending a lot of 
time stretching that outer,

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so kind of getting 
that space here

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and then opposite side,
take a couple breaths,

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drawing the left knee 
towards the front right corner

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of the mat, breathing in here.

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And then why not?

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Let's close it off with 
a little Recline Butterfly.

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Letting each exhale 
soften and relax

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through the hips.

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Okay so, thanks to 
those of you who wrote in

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requesting for the hips.

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I love your feedback 
and I love your questions.

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Hopefully this helps you.

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If you have 
something in particular

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that you would like help with

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or if you have questions 
about anything yoga related,

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leave a comment below 
and I'd be honored to help.

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Thanks everyone and namaste.

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(upbeat music)