WEBVTT

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- What's up everyone.
Welcome to Yoga with Adriene,

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I am Adriene, this is Benji,

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and today we have 
Total Body Yoga Deep Core.

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

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(bright music)

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Alright, my darling friends,

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let's begin today's practice
lying down on the ground.

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Ooh, come on down, feel 
that support of your yoga mat

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on your back, you 
made an amazing choice.

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We're gonna jump right in today.

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Bend your knees, bring the
soles of the feet to the ground.

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Bring your hands to your belly,

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and let's start to tap 
into a nice conscious breath.

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Just close your eyes, 
send some love and respect

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to your belly, 
to the abdominals,

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to your stomach.

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We're gonna

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jump in with 
some floor work today

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and then we'll end with a
little flow, a little vinyasa,

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to help you feel 
awesome from head to toe.

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But let's take a 
second here to close the eyes.

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Feel the warmth of 
your hands on your belly.

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And again, as you 
start to breathe...

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Deeper, more consciously,
(chuckles)

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searching for that right word,

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send some love and respect to

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where your hands 
are placed, to the belly.

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And that's gonna be our approach

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as we build strength 
in the abdominal wall

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in the deeper core muscles.

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Love and respect,

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and always, 
conscious breath first.

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Alright, just take 
one more cycle

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of breath here 
to drop in, to land.

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Alright, and then 
we'll slowly open the eyes,

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bring the hands to the earth,

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walk your heels up 
towards your sits bones,

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towards your glutes,
and with the hands

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and feet firmly 
planted on the earth,

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you can take your 
gaze up towards the sky

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and use the sound of 
my voice to guide you.

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We're gonna press 
into your foundation

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and slowly lift the hip 
points up for a baby bridge.

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Squeeze the glutes, breathe in,

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and then exhale to lower down.

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Twice more like that,
shins forward,

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hip points up to the sky,
lift your chest to your chin,

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and then your chin all the
way up towards the heavens,

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squeeze the glutes, 
and then slowly release.

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One more, inhale in, 
ground through the feet,

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lift the hip points up high,
shins forward, breathe in.

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And then exhale to slowly
lower, breathe out. Awesome.

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Interlace the fingertips now,

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bring the hands behind the head.

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Extend your thumbs to 
help cradle your neck here.

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So it's difficult 'cause 
I'm not in the room with you

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but we're gonna work really hard

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to create extra 
awareness in the neck today

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so you don't feel 
like you have any tension

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or stress in the 
neck for this practice.

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We're culturally 
accustomed to a crunch,

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and even when I say 
there's no crunches

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in the practices that I share,

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people still respond like,

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"Oh, my neck really 
hurt on the crunches."

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So, just wanna share, 
reiterate, no crunching.

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Inhale in, hug the lower ribs

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in and down so 
that your low back

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becomes flush with the mat,

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and then again, no crunching.

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Inhale in again, use your
exhale to reinforce that hugging

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into the lower 
ribs and lift your head

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and your gaze straight up,
keep the elbows wide.

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Again, no crunching.
Neck nice and long.

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Keep breathing here, 
if this is enough for you,

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stay here breathing, 
maintaining easing in.

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For a little more, 
we'll lift the shins

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so they're 
parallel to the ceiling

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and if your low 
back starts to come up,

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draw the knees in just a bit.

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But in time, you wanna work

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to where the 
knees are over the hips.

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Alright, now we're 
lighting a little fire.

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You can rotate the ankles
one way, and then the other.

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Notice as you get tired,

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you're gonna wanna 
return that to crunch.

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Mm-mm, keep that long,
beautiful awareness in the neck

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as you breathe here for three,

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for two, hug the lower ribs in,

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and then we'll release,
feet down on the one.

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Head down, elbows down.

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Take one cycle 
of breath in here.

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And out.

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And breathe in again.

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And exhale to lift the head, 
the neck, the shoulders.

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No crunching, 
neck nice and long.

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And if you like 
lifting the shins

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knees over the hip points,
low back flush with the mat.

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Alright, reinforce, 
scoop the tailbone up,

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hug the lower ribs down,
gaze is straight up,

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and even slightly 
back to help nurture

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that length in the spine.
Nice static hold here.

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This is our last static hold,
so hang with it.

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Upper abdominals, and deep
lower belly abdominals drawing

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in towards the 
center of your being.

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Navel draws down here for three,

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for two,

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and one, release everything.

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Take a deep breath in.
Long breath out.

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You can windshield 
wiper the legs

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a little back and 
forth if you like.

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Alright, here we go.
Lifting the knees now.

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Lifting the head, the neck,
the shoulders up.

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Inhale in, exhale, extend
the right leg all the way out

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and down as much as you feel
comfortable in the low back.

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And then right 
elbow's gonna reach

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towards the front 
left corner of your mat.

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Inhale in.

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Exhale out.

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Inhale to come back to center,
both knees bent,

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and then we'll switch,
extend the left leg.

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Left elbow reaches towards the
front right corner of the mat.

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Inhale in.

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Exhale out.

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Inhale to come back to center.

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Beautiful, now back 
and forth in your own time,

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pausing in the middle,
here we go.

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Inhale in, exhale to twist.

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Inhale to center, 
look up, exhale to twist.

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Inhale to center, 
look up, exhale twist.

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Inhale center, exhale twist.

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Inhale center, stick with me,
exhale twist.

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Inhale center, exhale twist.

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Energy in the feet, 
inhale center, exhale twist,

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center, exhale twist.

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Center, exhale twist,
you're doing great.

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Center, exhale twist.
One more time on each side.

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Inhale, exhale twist.

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Inhale, look up, exhale twist.

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Beautiful, 
bring everything down,

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hands can come to the belly.

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Can give your belly a little
massage, love and respect.

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Beautiful, alright, here we go.
From here we're gonna

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send the fingertips 
forward and nice and slow,

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just so we can 
reconnect low back to the earth.

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You're gonna lift the 
knees over the hips again.

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Alright, when you have it here,

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we're gonna inhale in, exhale.

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Lift the head, the neck,
the shoulders.

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Try to keep the 
neck nice and long.

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Great, so we lift 
head, neck, shoulders.

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From here, we're 
gonna straighten the legs.

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Good, then from here, you're
gonna connect to your core,

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rock all the way up,
sit up, reach up,

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and then slow and steady roll
it all the way back down.

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Back to one, knees 
above the hips, here we go.

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Inhale to lift 
the head, the neck,

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the shoulders, reach forward.

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Beautiful, exhale 
to straighten the legs.

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Inhale in again. 
And here we go,

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exhale, lift everything up,

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lift your heart, 
reach for the sky.

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Starting with the tailbone,
massage along the spine,

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smile, breathe deep, 
and reset. Here we go.

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Here we go, inhale to lift.

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Exhale, straighten the legs.

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Inhale in again here

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then exhale to lift everything
up, reach for the sky, smile,

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and slowly control your breath
as you roll it back down.

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Good, inhale to lift.

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Exhale to straighten the legs.

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Inhale in here,

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exhale to lift everything up.

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Rolling it down nice and slow.

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Back to one, here we go,
inhale to lift.

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Exhale to straighten the legs,
big breath here.

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Exhale all the strength, 
reach it up, lift it up.

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Slow and steady, roll it down.

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Beautiful, here we go, 
inhale, lift it up,

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neck nice and long,. 
Exhale, straighten the legs,

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maybe a little lower this time.

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Take a deep breath in here,
you got it.

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And then exhale, 
lift it all the way up.

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Lift your heart,
lift your heart.

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Gorgeous, roll it 
down nice and slow.

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We've got two more. 
We can do it. Here we go.

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Inhale, halfway lift.

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Exhale, straighten the legs.

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Inhale in here.

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and exhale to lift it all
the way up (loudly whooshes).

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Gorgeous, we have one more,
slow it down.

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You're doing great, here we go,
inhale, lift it up.

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Exhale, straighten the legs,

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maybe lower 'em 
just a bit this time,

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last one, inhale in.

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Exhale everything up,
reach for the sky,

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and then slowly 
lower it down, beautiful.

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Hug your knees into your chest,
you did great.

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So awesome, so wonderful.

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We're gonna cross the 
right ankle over the left.

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Grab the outer edges of 
the feet or your big toes

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and we're gonna rock and roll

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up and down the 
length of the spine here.

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You can rock once or twice,

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Three times a lady.

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Old joke, but hey, 
let's bring it back.

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And then we're gonna 
meet in a Tabletop Position.

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Alright, let's get
our flow on, guys.

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Hopefully, you're 
feeling that gentle, loving,

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respectful burn in 
the abdominal wall.

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Let's stretch it out with a
little Cat-Cow, here we go.

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Inhale, drop the belly.

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Ooh, yeah, and then exhale,
round through.

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Inhale, drop the belly.

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Exhale, round, through, this
should be an amazing practice

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that you can bookmark to 
repeat over and over again.

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Continuing with your Cat-Cow,

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and then when you're ready,

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curling the toes under 
and peeling your tailbone

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all the way up for 
Downward Facing Dog.

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Take a second to 
really pedal it out

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and find a nice 
connection through the hands.

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Notice how that 
awareness of your foundation

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always translates all the way up

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throughout the 
structure of the whole body.

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Yeah, then here we go, 
bend the knees, both knees,

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belly comes towards 
the tops of the thighs.

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We inhale then 
look forward and exhale,

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step or hop to the top.

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Uttanasana, Extended 
Standing Forward Fold,

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let it all hang here,
let any stress

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or tension you might have come

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onto the mat with, 
choose to let it go here.

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Maybe giving 
yourself an opportunity

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to roll up to Mountain Pose with

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a little less weight 
on your back, here we go.

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When you're ready, tuck the
chin and roll up to stand.

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And as you rise up into 
your beautiful tall Mountain,

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notice if you're 
clenching or holding anywhere,

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if you can soften as you 
ground through the feet,

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lift through the heart, 
lengthen through the neck,

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and let's flow, here we go.

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With your breath, inhale,
reach for the sky,

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spread your fingertips.

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Exhale, Forward Fold 
all the way down.

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On your next inhale,
lengthen the crown

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of your head forward,
tailbone back,

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nice, long, beautiful spine
here as you lift up halfway

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and then exhale 
to soften and bow.

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Bend your knees, 
plant your palms,

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step one foot back then 
the other for Plank Pose.

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Can always lower the 
knees here for Half Plank.

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Then inhale in, look forward.

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Exhale, bend your elbows,

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keep them close 
into your side body

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as you come all the 
way down to the belly.

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Inhale for Cobra,
open the chest.

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And exhale to release,
keep breathing

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as you press up to 
Plank or Half Plank,

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and then make your way 
to Downward Facing Dog.

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Take a deep 
breath in here.

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Empty it out.

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Anchor the left heel,
and here we go.

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Inhale, lift the 
right leg up high.

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On your exhale, bring your right
knee in towards your chest,

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shift forward, 
upper body's in Plank

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so shoulders over the wrists.

00:13:35.682 --> 00:13:37.950
Good, inhale, 
kick the right leg up,

00:13:37.950 --> 00:13:39.585
anchor through the left heel.

00:13:39.585 --> 00:13:42.555
Exhale, contract,
shifting forward,

00:13:42.555 --> 00:13:45.124
squeezing right knee up and in.

00:13:45.124 --> 00:13:47.593
One more, inhale, kick it up.

00:13:47.593 --> 00:13:49.262
Exhale, shift it forward.

00:13:49.262 --> 00:13:51.230
Pause here, try to 
touch your right heel

00:13:51.230 --> 00:13:54.901
to your right glute, 
finding that hollow body.

00:13:54.901 --> 00:13:58.104
Beautiful, then slowly 
step the right foot up.

00:13:58.104 --> 00:14:00.506
Pivot on the back foot,
and leading

00:14:00.506 --> 00:14:03.276
with the left fingertips,
we'll sweep the left hand

00:14:03.276 --> 00:14:05.925
all the way up and 
around for Warrior II,

00:14:05.925 --> 00:14:08.341
Virabhadrasana II, what's up?

00:14:08.341 --> 00:14:10.717
Back toes are turned in.

00:14:10.717 --> 00:14:13.446
Front knee's bent.

00:14:13.446 --> 00:14:15.088
Control your breath.

00:14:16.666 --> 00:14:19.025
Here we go, inhale,
Reverse Triangle.

00:14:19.025 --> 00:14:22.929
Straighten the front leg, 
reach the right fingertips back.

00:14:22.929 --> 00:14:26.199
Exhale, Triangle, right
fingertips reach forward first,

00:14:26.199 --> 00:14:29.936
find length, and then down,
left fingertips to the sky.

00:14:31.270 --> 00:14:35.108
Breathe in, breathe out, find
that connection to your core

00:14:35.108 --> 00:14:37.176
as you breathe out and 
then you're gonna reverse it,

00:14:37.176 --> 00:14:40.213
sending it all the way up 
and back, Reverse Triangle.

00:14:41.714 --> 00:14:45.685
And then Triangle nice and slow.

00:14:46.519 --> 00:14:48.521
One more time, reverse it.

00:14:49.355 --> 00:14:51.057
Legs stay strong.

00:14:52.225 --> 00:14:55.061
And from center, 
last one, Triangle.

00:14:57.396 --> 00:15:01.434
Beautiful, from here, 
back to Warrior II, nice work,

00:15:01.434 --> 00:15:03.302
pull the pinkies back,
create space.

00:15:03.302 --> 00:15:05.243
Inhale in.

00:15:05.243 --> 00:15:06.773
Exhale out.

00:15:06.773 --> 00:15:10.209
Check it out, left fingertips 
are gonna go down.

00:15:10.209 --> 00:15:12.011
We're gonna 
follow this line through,

00:15:12.011 --> 00:15:15.148
pivot on the back foot, 
come into a nice high lunge.

00:15:15.148 --> 00:15:17.216
Connect to your 
core here as you inhale,

00:15:17.216 --> 00:15:19.815
reach for the sky,
and then exhale,

00:15:19.815 --> 00:15:21.954
paint it all the 
way down nice and slow,

00:15:21.954 --> 00:15:25.258
back to a nice low lunge,
beautiful.

00:15:25.258 --> 00:15:28.127
From here, 
step the right toes back,

00:15:28.127 --> 00:15:31.090
belly to Cobra, or 
now maybe Chaturanga

00:15:31.090 --> 00:15:33.566
(chuckling) to 
Upward Facing Dog.

00:15:33.566 --> 00:15:36.041
Moving with your breath.

00:15:36.041 --> 00:15:39.639
We'll meet together in Downward
Facing Dog, take your time.

00:15:42.659 --> 00:15:44.644
Moving with your breath.

00:15:49.115 --> 00:15:50.550
Alright, back in Downward Dog,

00:15:50.550 --> 00:15:53.228
we will anchor 
through the right heel,

00:15:53.228 --> 00:15:55.154
and then inhale, 
lift the left leg up high.

00:15:56.155 --> 00:15:58.491
Ready? Here we go. 
Exhale, shifting forward,

00:15:58.491 --> 00:16:00.860
squeezing that left knee in.

00:16:00.860 --> 00:16:02.094
Anchor through the right heel,

00:16:02.094 --> 00:16:04.230
inhale, kick the 
left leg up high.

00:16:04.230 --> 00:16:09.268
Two more, here we go, shifting
forward. (loudly whooshes)

00:16:09.268 --> 00:16:11.871
Inhale, kick it up.

00:16:11.871 --> 00:16:14.006
Last one with your breath,
on the exhale,

00:16:14.006 --> 00:16:17.743
remember, navel draws up,
upper body's in plank.

00:16:17.743 --> 00:16:20.213
Beautiful, and then 
we'll step it all the way up.

00:16:21.514 --> 00:16:24.584
Gorgeous, take a breath in.

00:16:24.584 --> 00:16:27.119
And then here we go, 
pivot on the back foot,

00:16:27.119 --> 00:16:30.590
lead with the right 
fingertips forward, up and back,

00:16:30.590 --> 00:16:33.893
all the way, Warrior II,
what's up?

00:16:33.893 --> 00:16:36.796
Back toes are turned in,
front knee is bent,

00:16:36.796 --> 00:16:38.764
head over heart, 
heart over pelvis.

00:16:38.764 --> 00:16:41.701
So try to stack the spine here,

00:16:41.701 --> 00:16:44.159
breathing deep, 
control your breath.

00:16:45.838 --> 00:16:47.440
Then from Virabhadrasana II,

00:16:47.440 --> 00:16:48.641
we'll straighten that front leg,

00:16:48.641 --> 00:16:51.043
lead with the left 
fingertips forward,

00:16:51.043 --> 00:16:53.880
up and back, Reverse Triangle.

00:16:53.880 --> 00:16:56.749
Now low belly and upper 
abdominals come together

00:16:56.749 --> 00:16:59.819
for a feeling of stability

00:16:59.819 --> 00:17:02.121
here as you take 
it into Triangle.

00:17:04.257 --> 00:17:08.361
Beautiful, same thing 
from center, navel draws in.

00:17:08.361 --> 00:17:11.297
We send it all the way back,
Reverse Triangle.

00:17:13.031 --> 00:17:15.334
And then ground it
through the feet and legs,

00:17:15.334 --> 00:17:16.935
we come all the way back through

00:17:18.503 --> 00:17:21.173
Trikonasana.

00:17:21.173 --> 00:17:23.976
Great, all the way back.
One more, here we go.

00:17:23.976 --> 00:17:27.579
Reverse Triangle, take up
space, hug the lower ribs in.

00:17:28.714 --> 00:17:31.350
And last one, here we go,
all the way down

00:17:31.350 --> 00:17:34.387
nice and slow from center.

00:17:35.855 --> 00:17:38.090
Great, then lift it 
all the way back up,

00:17:38.090 --> 00:17:41.794
bend the front knee 
back to Warrior II.

00:17:41.794 --> 00:17:44.964
And then flowing, 
following the right fingertips

00:17:44.964 --> 00:17:48.734
as they come down, 
flowing through to high lunge.

00:17:48.734 --> 00:17:51.504
Pivot on the back foot,
connect here, center your core

00:17:51.504 --> 00:17:54.040
as you reach for the sky,
maybe look up.

00:17:54.941 --> 00:17:58.477
And then slow and 
steady bring it down.

00:17:58.477 --> 00:18:01.173
Plant the palms, 
step the left toes back,

00:18:01.173 --> 00:18:03.950
belly to Cobra or 
Chaturanga to Up Dog here

00:18:03.950 --> 00:18:05.484
as you move with your breath.

00:18:07.653 --> 00:18:11.057
We'll meet back in 
Downward Facing Dog,

00:18:11.057 --> 00:18:13.516
last dog, so

00:18:15.161 --> 00:18:16.518
find your breath.

00:18:24.033 --> 00:18:25.364
Alright, here we go.

00:18:25.364 --> 00:18:27.717
From your Downward Facing Dog

00:18:27.717 --> 00:18:30.509
draw your navel in, 
let that be the inspiration

00:18:30.509 --> 00:18:33.306
to roll back through to a Plank.

00:18:33.306 --> 00:18:35.214
You're killin' it, 
you're doin' great.

00:18:35.214 --> 00:18:37.116
From here, you're 
gonna hug the right knee in

00:18:37.116 --> 00:18:40.086
towards your chest, 
then kick it back out.

00:18:40.086 --> 00:18:42.722
Hug the left knee in,
and kick it back out.

00:18:42.722 --> 00:18:45.591
Keep your gaze straight down,
neck nice and long.

00:18:45.591 --> 00:18:49.378
We're ending this session with
Mindful Mountain Climbers.

00:18:49.378 --> 00:18:50.763
If this is not 
good for your wrist,

00:18:50.763 --> 00:18:53.099
you can flip onto 
the back and repeat

00:18:53.099 --> 00:18:55.334
the Yogi Bicycles 
that we did before.

00:18:55.334 --> 00:18:56.836
Alright, team, let's do this,

00:18:56.836 --> 00:18:59.772
we're moving with the breath.

00:18:59.772 --> 00:19:02.675
We're taking breaks 
if we need to.

00:19:02.675 --> 00:19:06.672
But there is a beautiful,
loving, respectful invitation

00:19:06.672 --> 00:19:10.116
to meet your edge today, 
meet your appropriate edge.

00:19:10.116 --> 00:19:14.003
If you wanna pick up the pace
for a little extra warmth

00:19:14.003 --> 00:19:16.889
to get your heart rate up,
go ahead and do it now.

00:19:16.889 --> 00:19:20.826
We're breathing. 
Building strength mindfully.

00:19:23.729 --> 00:19:26.098
And you're here for five,
pick back up

00:19:26.098 --> 00:19:28.834
if you've taken a break, four,

00:19:28.834 --> 00:19:31.671
ready, let's finish 
altogether, three.

00:19:32.538 --> 00:19:36.876
Two, and on the one, 
gentle belly flop to the earth.

00:19:39.354 --> 00:19:41.480
(softly sighs) You did it.
Inhale in.

00:19:42.450 --> 00:19:44.153
Exhale out.

00:19:44.153 --> 00:19:46.026
Inhale, Baby Cobra.

00:19:47.086 --> 00:19:49.355
And exhale to release, awesome.

00:19:49.355 --> 00:19:51.357
Press back up to all fours.

00:19:52.358 --> 00:19:54.226
Go ahead and come 
through to a seat.

00:19:55.394 --> 00:19:56.796
If you need to 
take a moment here

00:19:56.796 --> 00:19:59.832
to rotate the wrists 
one way and then the other,

00:20:00.766 --> 00:20:02.456
go ahead and do it now.

00:20:04.036 --> 00:20:05.838
And then we'll 
just take a second

00:20:05.838 --> 00:20:09.075
to bring the hands 
together and control the breath.

00:20:16.816 --> 00:20:19.485
Take a second 
also to give thanks

00:20:20.886 --> 00:20:23.355
for this amazing 
time that you've taken

00:20:23.355 --> 00:20:25.658
for yourself, way to show up.

00:20:27.726 --> 00:20:30.296
As you're ready, bring 
the thumbs to the third eye,

00:20:32.031 --> 00:20:34.934
we'll take one 
more final breath in

00:20:34.934 --> 00:20:36.854
and exhale to bow.

00:20:40.278 --> 00:20:42.174
Namaste.

00:20:43.175 --> 00:20:46.779
(bright music)