WEBVTT

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hi everyone and welcome to yoga with

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Adriene I am Adriene and today I'm in

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beautiful Beaumont Texas and I mean that

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it's a beautiful gorgeous day here in

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the southeast at Texas and I am on a

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road trip and so I'm offering a side

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body sequence today which is fantastic

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if you're traveling and your body just

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feels crumpled at the end of a long road

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trip or even on a plane it brings a

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little spaciousness to the entire body

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and you can do it on your hotel room

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floor or the truck stop or in the

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airport or in a beautiful Botanical

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Garden so Google your tatical Gardens

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wherever you're at hop on the mat and

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let's learn side bodies sequence

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okay I'm going to come into a nice

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cross-legged position to start letting

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my sit bones root down through the

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ground and just taking a second on your

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own to roll up through the spine already

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kind of establishing that we are going

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to take some time here for ourselves to

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check in with the body find what feels

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good so that we don't really worry about

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the goal or the pose but just focus on

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the process of the experience okay a

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couple loops of the shoulders here

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anything you think you might need to

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just check in

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and then slowly I'll lift and lengthen

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from the crown of the head to the tip of

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the tailbone I'll hug my navel in

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towards my spine just coming into

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integrity in the torso so I'm not just

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collapsing into my bones but I'm really

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drawing up from the pelvic floor

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whatever that means to you kind of

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plugging in tops of the thighs or

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drawing down as the heart lifts up

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inhale take your left fingertips bring

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them to the side and then I'll take my

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right palm turn it up and on a breath in

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reaching towards the right side of my

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mat I'll think up and over so rather

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than just cranking over into my side

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body stretch collapsing in the left side

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body kind of cranking here straining and

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I'm going to think about space spacious

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so reaching towards the left side excuse

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me right side and then going up and over

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nice and slow

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first I reach up big beautiful tree

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above me and then I plant the left palm

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and slowly take your time go into my

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side body stretch so again rather than

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just getting to the goal

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I'm enjoying the process which is what

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our Yoga is all about is being in the

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moment and enjoying the the journey

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rather than the destination really

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feeling the skin of the side body

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stretch nice and long you're all the way

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up through the fingertips enjoying the

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ride right enjoying the road trip loop

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the shoulders even here drawing the

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shoulder blades in and together and down

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lots of space between the left ear and

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left shoulder so again the tendency is

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going to be to collapse here and I want

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to create lots of space so if that means

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I don't go as far that's fine extending

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through the crown of the head sit bones

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still rooted down really breathing into

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the side body lastly this is very

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important I'm going to inhale spiral my

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heart towards the sky so even if it

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doesn't make a big move intentionally

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intentionally my intention is to open

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the chest

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if this puts a little strain on the neck

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I can still keep my gaze softened down

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and rotate the heart up towards the sky

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take a deep breath in inhale reach

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through the right fingertips draw your

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left shoulder away from your left ear

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nice and long and then on an exhale I'll

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float it back now right fingertips come

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to the mat I inhale flip the left palm

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up I'm spiraling in the shoulder here so

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this is reminding me to drop that

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shoulder blade in I reach towards the

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left side and then slowly transition up

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and when I'm ready planting the right

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palm now and slowly nice and easy going

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into my side stretch

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so really enjoying the sensation can

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feel the skin on my left side body

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stretching nice and long I'm pressing up

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and out of the outer edges of the feet

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keeping the lower body still awake and

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grounded as I move into my side stretch

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now you can experiment here everyone's

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different you can reach your right

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fingertips further away for a little

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extra space maybe it feels better to

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have this here to remind you to keep

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space in the right side body so just

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checking in to each his own

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nice long smooth deep breaths here

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making sure that we take a second to

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check in with that heart center

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spiraling it up towards in my case the

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beautiful clouds inhale in soft in the

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face sit bones rooted reach the left

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fingertips and on an exhale we come back

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to Center nice tune easy breezy loop the

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shoulders

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I already feel good hmm

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then I take my palms and dive dive into

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the water dive onto all fours

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you

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okay best in most beautiful Mountain

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Pose plugging into the earth spreading

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the toes drawing energy up through the

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arches of the feet tucking the pelvis in

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we inhale open the palms so finding this

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nice rotation in the shoulders lift your

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heart and reach it up creating lots of

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space so the mind is a very powerful

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tool so as you're going through this

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again consider how you get there not

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just the landing like a really enjoying

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even something as simple as this then

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I'll take the right palm and grab the

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left wrist same thing is when I was in

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the seated posture I'm going to think up

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and over as I move into my side body

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stretch so I'm going to inhale think up

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and exhale keeping the heels all four

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corners of the feet actually rooted

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strong but really pressing down through

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those heels as I slowly move towards the

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right now I tap intended I'm like

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tending to close my eyes here because I

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really rather than cranking into the

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posture I want you to kind of tap into

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the sensations here so yes we're doing

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yoga yes we're creating space yes I'm in

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a beautiful botanical garden but I want

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to enjoy every moment so enjoying the

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transition here I can feel my skin

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stretching on the side body then I check

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in with my shoulders just kind of going

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through my checklist creating more space

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staying nice and soft in the face

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relaxing the area between your two

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eyebrows keep the right side body

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nice and long so no collapse here take

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one more deep breath in as you spiral

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your heart towards the heavens and then

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exhale we'll come back to Center Shh

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volcano spreading the palms wide take a

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deep breath here as you lift the heart

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make sure to tuck the pelvis and taking

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the left palm to the right wrist think

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up as you exhale we go over same thing

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here so don't hold here don't feel

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suspended we are pressing up and out of

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the earth then drawing energy up through

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the arches of the feet the inner thighs

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taking my actions from my Mountain Pose

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integrating them here in my side stretch

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one more deep breath in as I spiral my

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heart towards this beautiful tree above

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me and then exhale like a back to centre

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of volcano pose inhales read the palms

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nice and wide and then exhale we float

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the fingertips down Shh take a deep

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breath loop the shoulders letting the

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blood come back to the fingertips

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and then softening in the knees I inhale

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to reach it up again okay so I'm gonna

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pedal the feet out just a little bit and

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then slowly walk up the center getting a

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little bit of flexibility in the feet

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just kind of checking in right no wasted

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moment on the mat if you only have ten

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minutes to do something then let's make

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the best I roll up slowly bending the

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knees generously bringing the belly to

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the thighs and then nothing fancy here

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just a nice little rack ball roll up

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just like we did in sixth grader arts

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class when I arrived I'll just loop the

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shoulders a couple times and then come

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into my best and most beautiful mountain

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pose or Tadasana taking a second to look

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down at the feet if you need to coming

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into the body from the arches of the

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feet drawing energy up through the inner

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thighs all the way up the center channel

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up and out through the crown of the head

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heart lifting here pelvis tucked I

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inhale reach my fingertips left to right

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really reaching extending beyond my mat

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reaching I'm reaching towards some more

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kids surprise and some trees so finding

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that lift in the heart here and again

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it's like it this is what you make it it

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could just be like hanging in my bones

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like this is yoga or you can like come

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into a Titanic style like

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full body awareness couple breaths here

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then inhale continue the journey up

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fingertips reaching towards the heavens

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here I'll take the right palm grab the

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left wrist and same thing as before

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thinking up and over I'm going inhale

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think up and exhale over nice and slow

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we're not collapsing in the right side

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body but keeping this nice and lifted so

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what that means is you might not go as

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far because I'm totally collapsing here

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but we have more space a couple nice

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long deep breaths here still drawing

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energy up from the arches of the feet

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I'm spiraling my heart towards the sky

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shoulder blades in together and down

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pelvis is tucked inhale in and exhale

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slowly we come back to Center volcano

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reaching fingertips up shoulder blades

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dropping in almost said squeezing

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shouldn't say that hugging my navel in

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towards my spine don't squeeze

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especially if you just had brunch like I

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did good brunch here in Beaumont inhale

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reach up through the fingertips and same

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thing on the other side taking the left

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palm now grabbing the right wrist think

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up and over so lots of space here we're

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creating space inhale reach up exhale

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think about not collapsing in the left

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side body here keep the pelvis tucked to

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support your body then we take a couple

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beautiful breaths here spiraling the

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chest up towards the sky the tendency is

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going to be this so keep drawing up

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that's why we went into Tadasana first

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it's like to build that integrity in the

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body where you just feel kind of like

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Superman for a second really supporting

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your own weight so that we come into

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this side stretch we

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kind of have all our ducks in alignment

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inhale and reach and exhale back to

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centre volcanoes spread the fingertips

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take a deep breath in look up and exhale

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float it down Shh loop the shoulders a

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couple times

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ok so now I'm going to take a walk up

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towards the front edge of my map we can

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keep feet hip-width apart or now we can

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start to experiment by bringing the feet

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together maybe keeping just a little bit

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of space between the heels soft in the

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knees today I'm going inhale reach the

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fingertips left to right to come up nice

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long stretch tucking the pelvis hugging

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the navel in towards the spine and

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exhale soften in the knees as you come

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forward

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take a second here forward fold

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and then stepping the left leg back

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runners lunge take a second here to find

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a nice wide base loop the shoulders

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forward up and back just kind of going

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through your checklist kind of working

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out all the kinks so rather than trying

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to master the pose right again we're

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just using it as an opportunity to check

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in with the bots especially if you've

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been traveling okay

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so inhale heart radiates forward just

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kind of creating a little bit of space

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here on the exhale I plant the palms

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step it back downward facing dog just

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one breath cycle here as I pedal the

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feet kind of keep it moving

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waking the body up and then I step the

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left leg up into my lunge and same thing

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on the opposite side here just kind of

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checking in breathing not really

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worrying about mastering the asana per

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se but using this as an opportunity like

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I said to just check in with the body if

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you peeling that left hip crease back

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inhale shine your heart forward so when

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I say heart radiates forward I'm just

00:15:07.449 --> 00:15:09.369
using that as an opportunity to say find

00:15:09.369 --> 00:15:10.929
space from the crown of the head the tip

00:15:10.929 --> 00:15:13.689
the tailbone so if you're like heart

00:15:13.689 --> 00:15:16.089
radiates forward what the huh okay

00:15:16.089 --> 00:15:19.179
looking up planting the palms stepping

00:15:19.179 --> 00:15:21.759
it back same thing one breath cycle here

00:15:21.759 --> 00:15:25.139
nice and long in and out

00:15:26.490 --> 00:15:29.460
and then here I go walking the left toes

00:15:29.460 --> 00:15:31.020
to the center dropping that heel I'll

00:15:31.020 --> 00:15:34.430
inhale slide the sole the right foot up

00:15:34.430 --> 00:15:38.490
nice and loose here in the ankles and

00:15:38.490 --> 00:15:41.250
then slowly stepping it up back to my

00:15:41.250 --> 00:15:43.100
lunge this time I plant the back foot

00:15:43.100 --> 00:15:45.960
bring the hands to the waistline from my

00:15:45.960 --> 00:15:48.090
foundation nice and strong I press into

00:15:48.090 --> 00:15:49.920
the feet and lift up from my sternum my

00:15:49.920 --> 00:15:52.280
heart yeah

00:15:52.280 --> 00:15:55.170
tops of the thighs are rolling out and

00:15:55.170 --> 00:15:57.690
down so left thigh bones kind of peeling

00:15:57.690 --> 00:15:59.040
out kind of opening through the inner

00:15:59.040 --> 00:16:01.200
thigh top of the right thigh bone going

00:16:01.200 --> 00:16:03.420
to the right side I take a second here

00:16:03.420 --> 00:16:05.580
to each his own to just kind of feel

00:16:05.580 --> 00:16:08.360
grounded in the posture there's no rush

00:16:08.360 --> 00:16:10.620
making sure I can see my front big toe

00:16:10.620 --> 00:16:13.050
here and making sure that this knee is

00:16:13.050 --> 00:16:16.410
stacked directly over the ankle press

00:16:16.410 --> 00:16:18.450
into the outer edge everyone right now

00:16:18.450 --> 00:16:20.460
take your beautiful eyes and look at the

00:16:20.460 --> 00:16:22.950
outer edge of your back foot make sure

00:16:22.950 --> 00:16:24.870
that there is a where a certain

00:16:24.870 --> 00:16:26.490
awareness kind of pressing into that

00:16:26.490 --> 00:16:28.470
outer edge as we go into this next

00:16:28.470 --> 00:16:31.170
posture hands back to the waistline here

00:16:31.170 --> 00:16:33.270
found already use this as a reminder to

00:16:33.270 --> 00:16:35.640
tuck the pelvis inhale lift and lengthen

00:16:35.640 --> 00:16:37.740
through the spine and exhale I'm gonna

00:16:37.740 --> 00:16:39.990
soften here by bringing my right elbow

00:16:39.990 --> 00:16:42.120
to the top of the thigh

00:16:42.120 --> 00:16:43.680
but I'm not going to collapse my weight

00:16:43.680 --> 00:16:45.000
into it that's the first tendency and

00:16:45.000 --> 00:16:46.050
then it's kind of hard to get back from

00:16:46.050 --> 00:16:48.120
there so stay lifted stay lengthened

00:16:48.120 --> 00:16:50.700
from here almost like a ballerina would

00:16:50.700 --> 00:16:52.320
you know like they have such strength

00:16:52.320 --> 00:16:55.890
from here to here some strong muscle

00:16:55.890 --> 00:16:58.020
man's watching this going like ballerina

00:16:58.020 --> 00:17:03.370
what not muscle men do ballot every yeah

00:17:03.370 --> 00:17:05.589
let's bring the right elbow to the top

00:17:05.589 --> 00:17:06.339
of the thigh

00:17:06.339 --> 00:17:08.440
from here before I even get this hand

00:17:08.440 --> 00:17:10.390
involved I'm going to this is what I've

00:17:10.390 --> 00:17:12.069
been practicing spiral my heart up

00:17:12.069 --> 00:17:13.900
towards the sky now the thing that's

00:17:13.900 --> 00:17:16.210
keeping me grounded here is the outer

00:17:16.210 --> 00:17:19.660
edge of that back foot I'm going to take

00:17:19.660 --> 00:17:21.970
my left fingertips now reach them behind

00:17:21.970 --> 00:17:23.020
the ear here

00:17:23.020 --> 00:17:26.290
just so I know a nice line to move on

00:17:26.290 --> 00:17:29.080
here reaching all the way eventually up

00:17:29.080 --> 00:17:32.110
past the crown of the head all the while

00:17:32.110 --> 00:17:34.300
maintaining this opening in the heart so

00:17:34.300 --> 00:17:35.920
again the tendency is to like collapse

00:17:35.920 --> 00:17:39.700
here and actually instead of bringing an

00:17:39.700 --> 00:17:41.920
awareness into the deep muscles we could

00:17:41.920 --> 00:17:43.840
even injure ourselves you know so take

00:17:43.840 --> 00:17:48.460
your time and let's have some integrity

00:17:48.460 --> 00:17:50.740
in our lines so right now I'm imagining

00:17:50.740 --> 00:17:54.310
a beautiful line from my fingertips all

00:17:54.310 --> 00:17:56.770
the way to the outer edge of that back

00:17:56.770 --> 00:18:01.540
foot lots of space here imagine that the

00:18:01.540 --> 00:18:03.520
top of your right ear is being pulled

00:18:03.520 --> 00:18:05.590
towards the front of your mat so the

00:18:05.590 --> 00:18:07.540
tendency is to be here we're wanted

00:18:07.540 --> 00:18:11.080
wanting to create lots of space I'm

00:18:11.080 --> 00:18:14.830
using everything that I kind of came

00:18:14.830 --> 00:18:16.600
into contact with in my Mountain Pose

00:18:16.600 --> 00:18:18.310
tucking the pelvis lifting the heart

00:18:18.310 --> 00:18:19.870
drawing energy up from the arches of the

00:18:19.870 --> 00:18:23.050
feet I can draw a line with my nose up

00:18:23.050 --> 00:18:25.600
towards the sky here nice and long

00:18:25.600 --> 00:18:26.300
pressing

00:18:26.300 --> 00:18:28.360
to the outer edge of that back foot and

00:18:28.360 --> 00:18:31.670
then I'm in exhale I'll slowly soften

00:18:31.670 --> 00:18:33.020
towards the front toes by bringing the

00:18:33.020 --> 00:18:35.210
belly to the top of the thigh bringing

00:18:35.210 --> 00:18:37.040
the fingertips back to the mat pivoting

00:18:37.040 --> 00:18:39.650
on that back foot and stepping it back

00:18:39.650 --> 00:18:42.910
downward facing dog

00:18:43.550 --> 00:18:45.650
okay we're almost done balancing it out

00:18:45.650 --> 00:18:49.030
on the other side

00:18:51.700 --> 00:18:54.109
dropping the right heel press up and out

00:18:54.109 --> 00:18:55.820
of the palms as you inhale slide the

00:18:55.820 --> 00:19:00.769
sole of the left foot up nice and easy

00:19:00.769 --> 00:19:03.769
breezy so again I just I want us to get

00:19:03.769 --> 00:19:04.909
out of this place we're like waiting

00:19:04.909 --> 00:19:07.009
like okay yeah what next Adrienne can't

00:19:07.009 --> 00:19:07.459
breathe

00:19:07.459 --> 00:19:09.529
so I want you I want to be I want to

00:19:09.529 --> 00:19:10.849
guide you but I want you to feel free to

00:19:10.849 --> 00:19:15.440
be like checking in in this posture okay

00:19:15.440 --> 00:19:18.799
let's step that leg up same thing on the

00:19:18.799 --> 00:19:21.158
other side

00:19:22.190 --> 00:19:25.480
planting the back foot

00:19:26.619 --> 00:19:28.669
stacking my funding hands to the

00:19:28.669 --> 00:19:30.349
waistline inhale lift up from the heart

00:19:30.349 --> 00:19:31.700
as you press into the feet

00:19:31.700 --> 00:19:34.009
take a look get that outer edge of the

00:19:34.009 --> 00:19:36.979
back foot make sure that it gets a

00:19:36.979 --> 00:19:38.450
little love a little awareness as we go

00:19:38.450 --> 00:19:41.539
into our posture sinking in tucking the

00:19:41.539 --> 00:19:43.940
pelvis inhale lift and lengthen through

00:19:43.940 --> 00:19:47.089
the crown of the head and exhale left

00:19:47.089 --> 00:19:48.830
elbow to the top of the thigh make sure

00:19:48.830 --> 00:19:52.190
you can see that left big toe heart

00:19:52.190 --> 00:19:54.320
begins to spiral up in every like

00:19:54.320 --> 00:19:57.979
transition here you can enjoy so we stop

00:19:57.979 --> 00:19:59.599
worrying about the goal so much and

00:19:59.599 --> 00:20:05.209
enjoy the process the journey that's a

00:20:05.209 --> 00:20:07.639
great tool for life sheesh heart

00:20:07.639 --> 00:20:09.379
spiraling up towards the beautiful sky

00:20:09.379 --> 00:20:12.259
and inhale reaching right fingertips now

00:20:12.259 --> 00:20:14.389
behind the ear all the while I'm

00:20:14.389 --> 00:20:16.279
pressing into the outer edge of that

00:20:16.279 --> 00:20:20.329
back foot as I reach up and then going

00:20:20.329 --> 00:20:21.649
through my checklist letting it evolve

00:20:21.649 --> 00:20:24.200
here and everyone will be different so

00:20:24.200 --> 00:20:25.999
just kind of checking in with the

00:20:25.999 --> 00:20:31.549
reality of your posture making sure that

00:20:31.549 --> 00:20:34.309
we're all breathing tucking the pelvis

00:20:34.309 --> 00:20:36.320
drawing energy up from the arches of the

00:20:36.320 --> 00:20:38.629
feet 110 percent full-body experience

00:20:38.629 --> 00:20:40.549
here so no body part left behind it's

00:20:40.549 --> 00:20:42.769
all one part right inhale we can draw a

00:20:42.769 --> 00:20:44.209
line with the nose up as the heart

00:20:44.209 --> 00:20:47.179
spirals gosh there's a beautiful tree

00:20:47.179 --> 00:20:49.879
above me shoulder blades in together and

00:20:49.879 --> 00:20:51.769
down one more deep breath in when you

00:20:51.769 --> 00:20:54.259
feel satisfied with control with ease

00:20:54.259 --> 00:20:57.349
float it back belly to the top of the

00:20:57.349 --> 00:21:00.409
thigh first finger tips choose and that

00:21:00.409 --> 00:21:03.080
we plant the palms you can step it back

00:21:03.080 --> 00:21:04.669
to downward dog and add a vinyasa here

00:21:04.669 --> 00:21:05.840
if you if you know what I'm talking

00:21:05.840 --> 00:21:08.929
about or we'll just come slowly to all

00:21:08.929 --> 00:21:11.440
fours bring the two big toes together

00:21:11.440 --> 00:21:13.429
and back where we started

00:21:13.429 --> 00:21:19.340
extended Child's Pose you can take a

00:21:19.340 --> 00:21:24.070
couple of nice long deep breaths here

00:21:26.139 --> 00:21:28.880
okay so that was a side body stretch

00:21:28.880 --> 00:21:32.149
sequence which is like I said perfect if

00:21:32.149 --> 00:21:33.710
you're on the road if you're traveling

00:21:33.710 --> 00:21:36.529
either in a car in a plane or just kind

00:21:36.529 --> 00:21:37.760
of getting that crumpled feeling in the

00:21:37.760 --> 00:21:39.679
body it's a great little sequence to

00:21:39.679 --> 00:21:41.480
bring space it's also good in the

00:21:41.480 --> 00:21:45.440
morning and if you're curious why I'm in

00:21:45.440 --> 00:21:47.419
Beaumont then please visit my blog for

00:21:47.419 --> 00:21:49.279
all the juicy details have had a

00:21:49.279 --> 00:21:50.630
wonderful time here it's starting to

00:21:50.630 --> 00:21:53.510
rain so we better wrap it up but even if

00:21:53.510 --> 00:21:55.340
you aren't able to go on a road trip go

00:21:55.340 --> 00:21:56.960
on a road trip on your mat remember just

00:21:56.960 --> 00:21:58.399
a couple minutes on the mat goes a long

00:21:58.399 --> 00:22:00.440
way focus on the experience rather than

00:22:00.440 --> 00:22:02.600
the goal and remember to find what feels

00:22:02.600 --> 00:22:04.549
good subscribe to the channel if you

00:22:04.549 --> 00:22:06.320
haven't already leave comments questions

00:22:06.320 --> 00:22:10.899
below and I'll see you next time namaste

00:22:29.210 --> 00:22:31.270
you