WEBVTT

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What's up everyone?

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Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have 
an awesome practice

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titled Yoga Belly.

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

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(upbeat music)

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Okay pals, 
let's begin on the ground.

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So come on down to a 
nice comfortable seat.

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Sit up nice and tall.

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Just take a second to 
land here in the moment.

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Thank you so much for sharing

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your time and 
your energy with me.

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And think about it, 
with so many people

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and pets around the world

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practicing in this very 
moment with you right now.

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So there's something 
there that I think is magical.

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Take it or leave it.

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You are not alone.

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Hopefully by now you've 
selected a comfortable seat.

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You can even do 
this first portion

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on the edge of a 
chair or the couch.

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We're gonna take a second to
just land in this moment and

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tune into how we're feeling

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(singing) via the breath.

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So close your eyes.

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And if you're super brand new to
yoga and closing your eyes seems

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weird or for whatever reason

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if closing your 
eyes is scary, no prob.

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Just send your gaze gently
down past your nose

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and I am so honored 
to be your guide today

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and I'm excited to get to do so

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and I'm gonna guide you with the
sound of my voice here in the

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beginning so you do not 
need to look at the video.

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Besides Benji's not here today

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so there's no reason to 
look at the video anyway.

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Just kidding. Okay.

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So when you're ready, 
take a deep breath in.

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Nothing fancy, 
just a big inhale.

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And to follow, nothing fancy,

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just a long exhalation.

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Whoa, that's it.
Big inhale.

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And long exhale.

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And any little movement or
gesture that wants

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to come out here, 
relaxing the shoulders,

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opening the jaw,

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relaxing the tongue 
in the base of the mouth.

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Maybe you do close your 
eyes or soften your gaze.

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Let it happen 
and let your breath

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inspire that conversation.

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So ultimately we're just
taking a second to slow down.

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Notice the breath.

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And gently, ever so lovingly,

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begin to slip into 
this role of the observer.

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And that's where I'd like to
invite you to be for today's

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special Yoga Belly practice.

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Because our 
relationship to our belly,

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in my opinion, 
needs a lot of love.

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It need some work.

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And it's gonna take 
us being brave enough,

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bold enough, kind enough

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to slip back into the 
role of the observer.

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And notice our thoughts

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and notice how 
our thoughts and

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words make us feel.

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And just pay better attention

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to our relationship 
with our belly

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and our 
relationship with ourselves.

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And for me yoga is just

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a bomb tool 
(laughs) for all of that.

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So hopefully by now 
you've taken at least

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a couple good cycles of breath.

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And I just want to highlight the
word cycle because every breath

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rendition will be different and

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your job is to keep 
returning to the mix.

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Continue to gently deepen your
breath and let's bring one hand

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to the heart and 
one hand to the belly.

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Drop your chin.

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As we prepare to begin

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pranayama technique 
called diaphragmatic breathing

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or as I like 
to call it, "Belly Breath."

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So we're breathing downward this
idea of directional breathing

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instead of breathing up with the
inhale we focus our attention

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and send the breath, the
awareness downward as we inhale.

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And then right at the base
of the spine which is like an

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amazing place to just put
your attention when you need

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grounding it's awesome you do a
little somersault and allow the

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breath to come up and out of
the nose or mouth on the exhale.

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So the inhale drops down

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and we fill the 
diaphragm or this

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visual of filling the 
belly with air happens.

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And then on the exhale,
it's a slow reversal.

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All the way up and out.

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So before I guide you through a
little breath ratio just start

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to play with that on your own.

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And if the hand is on your chest

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or your heart is 
moving up and down.

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That's kind of a good little
just thing to pay attention to.

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A good, I was gonna say 
trick but let's not say that.

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Let's be better than that.

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It's a good little thing 
to pay attention to.

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To just notice is that breath
traveling down into the belly.

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Am I breathing 
into my diaphragm?

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Or is it still pretty high up?

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And if it is high up 
and you are moving, great.

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Gotta start somewhere.

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Maybe returning to a soft
gaze here or closing the eyes

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so you can really feel your 
way through this practice.

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Feel that breath.

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Feeling the belly expand almost

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like a balloon being

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inflated as you breathe in.

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And then imagining a 
slow softening of the belly,

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navel drawing in towards
your spine as you breathe out.

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And each time you breathe
into your belly really hold your

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belly with love and breathe
love down into your belly.

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We say it often on this
channel, inhale lots of love in.

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And exhale lots of love out.

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And try not to worry too much
about the outcome or like your

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review of this 
practice or your experience,

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just try to be in the moment and
give yourself a little bit of a

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fighting chance to 
find something new.

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In particular when it comes
to your relationship to this

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beautiful part of your 
body that often gets

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shunned, hidden, sucked in,

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hater-ade.

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And then we're gonna do a
little breath ratio here to just

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explore the belly breath a
little more and then we'll do

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some poses to 
explore that breath within.

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So we're gonna 
inhale on a four count,

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inhale one, two, three, four 
belly gets big beautiful belly

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and then on the exhale we're 
gonna breathe out for six.

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So six, five, 
four, three, two, one,

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navel draws in and there's a
little bit of stimulation there

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in the core and the 
abdominal wall drawing in.

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So it's inhale for four,
exhale for six.

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Let's take one full 
breath in here for nothing.

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Inhale.

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And exhale.

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And then slow 
controlled breath, here we go,

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inhale for one.

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Two.

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Three, four.

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Belly is expanding.

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Exhale for six, five, four.

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Three, two, one.

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Good. Awesome job.
Let's go again.

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Inhale for one.

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Two.

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Three.

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Full belly.

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And exhale for six.

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Five.

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Four.

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Three.

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Draw it in on the one.

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Inhale for one.

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Two.

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Three. Full breath.

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Four.

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And slow exhale 
for six, five, four.

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Three, two, one.

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Relax your shoulders,
breathe in for one.

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Two, full breath, three, four.

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Exhale for six with control.

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Five, four, three, two, one.

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Inhale one, two, three, four.

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Exhale six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Shoulder's relaxed.

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Five, four,

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three, two, one.

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Inhale one, two, three, four.

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Exhale six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Six, five, four,

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three, two, one.

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Inhale one, two, three, four.

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Last exhale six, five,

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four, three, two, one.

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Let your breath return 
to a natural ebb and flow.

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Let your hands slowly lift up,

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float up soft and 
easy towards the sky.

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Take a big stretch in.

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Wiggle the fingertips.

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Big stretch up high.

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Wiggle the fingertips.

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And then on an 
exhale, nice, easy twist

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to one side, any side.

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Just nice and easy.

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Now breathe 
into your belly here.

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Find that belly breath.

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Inhale lots of love in.

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Lengthen through 
the crown of the head.

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And then exhale, contract.

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Draw the navel in 
towards the spine.

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Inhale, 
breathing into the belly.

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Expansion, expansion, expansion.

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Exhale, contraction.
Navel draws in.

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Great, slowly release.

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Bring the fingertips up.

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Wiggle them.

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Float it up so 
basically find ease, right?

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Dropping the 
rigidity here today.

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And then slowly taking 
the twist to the other side

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and finding your belly.

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Breathe into your sweet belly.

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Feel the expansion 
as you inhale.

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Shoulders nice and relaxed,
not moving on that inhale.

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And then on the exhale, 
what happens after expansion?

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What's the natural 
thing that happens?

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Contraction, so we contract.

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Engaging.

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So good for the internal organs

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as well to move and breathe in

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this way on the mat

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but also off the map as well.

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Alright, take one more 
big belly breath in here.

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And exhale draw the 
navel in towards his spine.

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Slowly release.

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We're gonna come to all fours.

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Right into Cat-Cow.

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You know what to do here.

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Place your hands 
and feet with care.

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Stack the bones.

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And when you're ready, 
inhale to drop the belly,

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open the chest forward.

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Hang out there for a second.

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Maybe rock the hips 
a little side to side.

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Expansion and then 
what happens after that?

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Contraction, we flip the script.

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We round through.

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We engage the 
muscles of the core.

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We connect the 
core to the whole body.

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Understanding or welcoming this
understanding that it's all one

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beautiful moving part.

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Cool, inhale, drop the belly.

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Exhale, round through the spine
and then if you are not already

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which most of you are, I'm sure,

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just start to take it away.

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Find a little rhythm here that
feels good moving the spine.

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Little daily movement of 
the spine and your regular

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diaphragmatic 
loving belly breaths,

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ooh, that'll change your game.

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Awesome.

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Then bring your spine back to a
nice neutral position and nice

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and easy we're 
gonna drop the hands,

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excuse me, the elbows exactly
where the hands were and you're

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gonna walk the knees 
out for Puppy Posture.

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The ultimate 
long puppy belly here

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as you slowly 
peel your hip creases.

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Imagine them lifting 
up towards the ceiling.

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Heart goes down,
belly gets long.

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Forehead may or may 
not come towards the earth.

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And we find our 
big belly breath here.

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Now on this one since we have a
back bend going see if you can

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think about the breath going

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into all four 
sides of your torso.

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So a big lateral breath 
so it's a nice wide breath.

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Whatever that means to you.

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Awesome work.

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Then keep pressing into 
the tops the feet here,

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start to hug your lower ribs in.

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Draw your low belly in towards
your mid belly up towards your

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upper abdominals as 
you slowly slide in.

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So you're finding this 
containment in the abdominal

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wall as you slowly slide 
through to a Sphinx Pose.

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Open the chest.

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Inhale in.

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Expansion, breathe in 
all four sides of the torso.

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Check it out, exhale,
curl the toes under.

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Contract, hung the low ribs in
start to build strength in the

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abdominal wall as 
you breathe deep here

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reaching the heels back.

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Forearm Plank.

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Breathing deep, you got this.

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Pressing away 
from your yoga mat.

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Lifting your heart up 
between your shoulder blades.

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Bringing a fire to 
your belly for five, four.

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Keep going. Three.
You're doing awesome.

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Slow descend of the knees
down to the earth on the one.

00:16:03.830 --> 00:16:06.666
Great, slowly lift 
back up onto your hands.

00:16:06.666 --> 00:16:08.868
Nice neutral spine here.

00:16:08.868 --> 00:16:10.236
Inhale in.

00:16:10.236 --> 00:16:14.407
Exhale, slowly walk the hands
towards the knees and then all

00:16:14.407 --> 00:16:17.443
the way up to 
tops of the thighs.

00:16:17.443 --> 00:16:21.747
So now you're on your knees and
on your shins and the toes are

00:16:21.747 --> 00:16:24.317
not coming in or 
going out but they're nice

00:16:24.317 --> 00:16:26.219
and in line with your knees.

00:16:26.219 --> 00:16:29.055
So you have a strong base here.

00:16:29.055 --> 00:16:30.523
Great, take your sits bones.

00:16:30.523 --> 00:16:32.592
(chuckles) Screenshot.

00:16:32.592 --> 00:16:33.899
No, no do it.
Oh great.

00:16:34.894 --> 00:16:37.496
Take your sits bones down
towards the backs of your knees

00:16:37.496 --> 00:16:41.634
so you feel this connection 
in your abdominal wall.

00:16:41.634 --> 00:16:43.603
So we're going 
from here to here.

00:16:44.237 --> 00:16:47.573
I'm going to think about taking
my hip points now up towards the

00:16:47.573 --> 00:16:51.236
sky to just, again, 
engage my core

00:16:51.236 --> 00:16:53.880
in a really mindful way.

00:16:53.880 --> 00:16:54.547
Excellent.

00:16:54.547 --> 00:16:56.415
Then I'm gonna inhale, reach
the fingertips all the way up

00:16:56.415 --> 00:16:58.751
towards the sky.

00:16:58.751 --> 00:17:00.019
Thumbs back, pinkies forward.

00:17:00.019 --> 00:17:03.890
As you exhale just try to create
more stability in your center

00:17:03.890 --> 00:17:06.071
lengthening sits bones down.

00:17:06.071 --> 00:17:08.160
Taking hip points up high.

00:17:08.160 --> 00:17:11.130
Hugging the low ribs in.

00:17:11.130 --> 00:17:12.498
Then inhale in here.

00:17:12.498 --> 00:17:15.535
Exhale, you're gonna keep the
right arm reaching up towards

00:17:15.535 --> 00:17:18.371
the sky but you're gonna take
your left hand and bring it just

00:17:18.371 --> 00:17:20.373
to your waistline here.

00:17:22.208 --> 00:17:23.709
Then keep 
pressing into your feet.

00:17:23.709 --> 00:17:26.178
Maybe take the hit 
points a little bit forward.

00:17:26.178 --> 00:17:28.120
Feel that stretch in the belly.

00:17:28.120 --> 00:17:29.883
Pull the right thumb back.

00:17:31.033 --> 00:17:35.821
A little Half Camel 
or a Camel modification,

00:17:35.821 --> 00:17:37.089
modified Camel.

00:17:37.089 --> 00:17:38.591
Anyway, inhale in.

00:17:38.591 --> 00:17:41.527
Exhale connect to your center,
to your belly.

00:17:41.527 --> 00:17:44.497
Draw it together to 
come all the way back up.

00:17:44.497 --> 00:17:46.465
Left hand goes up, inhale.

00:17:46.465 --> 00:17:48.580
Exhale, right hand comes down.

00:17:49.602 --> 00:17:51.704
Take your right thumb 
right to the waistline here.

00:17:51.704 --> 00:17:54.233
Use that for a 
little support system

00:17:54.233 --> 00:17:56.742
and then peeling crown of

00:17:56.742 --> 00:17:59.545
the head back, 
hip points forward.

00:17:59.545 --> 00:18:01.080
Breathing deep here.

00:18:01.080 --> 00:18:03.691
Strong base feel that stretch.

00:18:04.517 --> 00:18:05.818
Inhale in.

00:18:05.818 --> 00:18:07.720
Exhale connect to 
center to come back.

00:18:07.720 --> 00:18:10.576
Reach both arms up,
big inhale again.

00:18:10.576 --> 00:18:14.393
Up here and then exhale 
to rain it all the way down,

00:18:14.393 --> 00:18:15.728
all the way down.

00:18:15.728 --> 00:18:16.996
Come to all fours.

00:18:18.397 --> 00:18:21.167
Nice. Inhale in.

00:18:21.167 --> 00:18:23.035
Exhale, curl the toes under.

00:18:23.035 --> 00:18:28.174
Send the hips up and back,
Downward Facing Dog.

00:18:28.174 --> 00:18:30.776
Pedal it out here, just 
stretch through the legs.

00:18:30.776 --> 00:18:34.347
Take a nice wide 
base in the hands.

00:18:34.347 --> 00:18:36.682
And then start to 
breathe into your belly here,

00:18:36.682 --> 00:18:38.290
something fierce.

00:18:38.290 --> 00:18:42.688
A fierce love for your body,
for your breath,

00:18:42.688 --> 00:18:45.825
for this time that you've carved
out for yourself and for the

00:18:45.825 --> 00:18:49.996
relationship between 
all of those things.

00:18:49.996 --> 00:18:51.430
Lots of gratitude.

00:18:54.229 --> 00:18:56.836
Alright, keep that 
belly breath going.

00:18:58.200 --> 00:19:01.374
And we'll slowly 
begin to walk the feet.

00:19:01.374 --> 00:19:04.443
Slowly, slowly, slowly 
towards the center of the mat.

00:19:04.443 --> 00:19:06.445
Hands walk in to meet the toes.

00:19:06.445 --> 00:19:10.249
Bend your knees as 
generously as you need here.

00:19:10.249 --> 00:19:14.520
And feel that amazing 
release of the low back.

00:19:14.520 --> 00:19:16.455
Ground through all 
four corners of the feet.

00:19:16.455 --> 00:19:19.792
Shake the head 
a little yes, a little no.

00:19:20.545 --> 00:19:24.088
And really feel that 
connection of foot to earth.

00:19:25.054 --> 00:19:28.434
And notice what that can do
for you if you really feel and

00:19:28.434 --> 00:19:32.672
connect with that 
action versus just kind of

00:19:32.672 --> 00:19:35.426
taking orders 
from a yoga teacher.

00:19:36.976 --> 00:19:38.507
So find a little depth.

00:19:40.031 --> 00:19:44.015
Keep observing what all is here.

00:19:44.984 --> 00:19:48.203
Be shifting the weight 
a little front, a little back.

00:19:50.589 --> 00:19:53.926
Cool and then when you're
ready, breathe into your belly,

00:19:53.926 --> 00:19:57.329
find expansion and feel that
pressure into the tops of your

00:19:57.329 --> 00:20:00.559
legs as you breathe so 
much love in to your belly.

00:20:00.559 --> 00:20:03.869
And then exhale, use that to
draw the navel in and tuck the

00:20:03.869 --> 00:20:07.314
chin and slowly 
roll up to standing.

00:20:15.948 --> 00:20:19.921
Coming into 
Mountain Pose, Tadasana.

00:20:21.153 --> 00:20:23.619
Finding that 
gentle lift in the heart.

00:20:25.724 --> 00:20:29.128
Relax your shoulders and just
find this upward current of

00:20:29.128 --> 00:20:30.663
energy through the front body

00:20:30.663 --> 00:20:34.033
as you breathe 
that directional breath

00:20:34.033 --> 00:20:36.035
down, down, down.

00:20:37.803 --> 00:20:40.940
Feel the belly 
expand as you breathe in.

00:20:40.940 --> 00:20:44.635
And soften and gently 
retract as you breathe out.

00:20:46.579 --> 00:20:49.014
Draw the shoulder 
blades together here,

00:20:49.014 --> 00:20:51.165
so activate the upper back body.

00:20:52.151 --> 00:20:54.653
And just notice where you might
be holding or gripping in the

00:20:54.653 --> 00:20:58.295
toes, the belly, the shoulders.

00:21:01.560 --> 00:21:05.197
Then on your next big inhale
reach all the way up fingertips

00:21:05.197 --> 00:21:08.234
spread, reach for the sky.

00:21:08.234 --> 00:21:10.603
And then exhale, 
you're gonna bend the elbows,

00:21:10.603 --> 00:21:12.071
wiggle the fingertips and

00:21:12.071 --> 00:21:15.040
interlace the 
fingertips behind the tail.

00:21:15.040 --> 00:21:20.546
Big opening here to exaggerate
this upward current of energy

00:21:20.546 --> 00:21:22.114
lifting through the front body

00:21:22.114 --> 00:21:24.116
to exaggerate this 
lift through the heart.

00:21:25.233 --> 00:21:28.921
And exaggerate this activation
of the upper back body.

00:21:30.544 --> 00:21:32.258
Inhale in here.

00:21:32.258 --> 00:21:34.693
Exhale, bend 
your knees generously.

00:21:34.693 --> 00:21:38.330
Send your hips back, way
back and slowly melt your belly

00:21:38.330 --> 00:21:40.232
towards your thighs.

00:21:40.232 --> 00:21:42.835
Knuckles reach up 
towards the ceiling here.

00:21:42.835 --> 00:21:46.038
Breathe into your belly and feel
that connection of belly on the

00:21:46.038 --> 00:21:47.540
top of the thigh.

00:21:47.540 --> 00:21:49.575
Forward Fold, 
eventually crown of the head

00:21:49.575 --> 00:21:50.976
reaches towards the earth.

00:21:50.976 --> 00:21:52.745
Inhale in.

00:21:52.745 --> 00:21:56.649
Exhale slowly bring it back
up ground through the feet.

00:21:56.649 --> 00:21:59.919
Feel the legs get 
strong as you release.

00:21:59.919 --> 00:22:00.953
Release the fingers.

00:22:00.953 --> 00:22:04.156
Inhale, reach for the sky.

00:22:04.156 --> 00:22:06.826
Exhale, bend the elbows,
spread the fingers.

00:22:06.826 --> 00:22:09.261
Interlace, this time 
opposite thumb on top.

00:22:09.261 --> 00:22:11.964
The weird one, the one 
that feels a little funky.

00:22:11.964 --> 00:22:14.064
Find that lift, that connection.

00:22:15.167 --> 00:22:18.300
Breathe in.
Exhale, send the hips back.

00:22:18.300 --> 00:22:19.805
Bum back, bend your knees.

00:22:19.805 --> 00:22:23.609
Try to keep your knees over your
ankles this time as you activate

00:22:23.609 --> 00:22:28.414
more muscles in the legs and
around the hips and slowly come

00:22:28.414 --> 00:22:29.882
in towards your Forward Fold.

00:22:29.882 --> 00:22:30.969
Strong legs.

00:22:30.969 --> 00:22:34.920
Now use this connection of belly
to thigh to breathe into that

00:22:34.920 --> 00:22:36.589
area of the body.

00:22:36.589 --> 00:22:40.092
Think lots of love 
in as you breathe in.

00:22:40.092 --> 00:22:43.895
And think lots of love 
out as you breathe out.

00:22:45.297 --> 00:22:47.132
Great, strong legs again.

00:22:47.132 --> 00:22:48.867
Slow and steady.

00:22:48.867 --> 00:22:49.835
Dig into the heels.

00:22:49.835 --> 00:22:54.940
Engage the quads, the glutes
get strong as we slowly rise up.

00:22:54.940 --> 00:23:00.012
Break free and this time hands
come to heart, Anjuli Mudra.

00:23:00.012 --> 00:23:01.714
Inhale in here.

00:23:01.714 --> 00:23:03.883
Exhale, bend the knees.

00:23:03.883 --> 00:23:06.285
Try to keep the sternum
lifting towards the thumbs

00:23:06.285 --> 00:23:07.987
as you said the hips back.

00:23:07.987 --> 00:23:09.922
So strong legs again.

00:23:09.922 --> 00:23:13.225
So we're pressing into all
four corners of the feet here.

00:23:13.225 --> 00:23:15.023
Feet are hip width apart.

00:23:15.023 --> 00:23:17.329
Nice and easy.

00:23:17.329 --> 00:23:19.231
You can lift the 
toes to really find that

00:23:19.231 --> 00:23:20.896
connection of foot to earth.

00:23:22.416 --> 00:23:24.046
Great, then how's your belly?

00:23:25.308 --> 00:23:27.106
Breath into your belly.

00:23:27.106 --> 00:23:28.574
Hug the lower ribs in.

00:23:28.574 --> 00:23:30.142
See if you can 
take your tailbone,

00:23:30.142 --> 00:23:32.378
your sits bones 
just like we did before,

00:23:32.378 --> 00:23:34.446
down towards the heels to engage

00:23:34.446 --> 00:23:37.283
find this 
connection in the belly.

00:23:37.283 --> 00:23:39.151
Excellent, inhale in here.

00:23:39.151 --> 00:23:40.252
Exhale, twist.

00:23:40.252 --> 00:23:42.421
You're gonna take 
your right elbow towards

00:23:42.421 --> 00:23:45.534
the outer edge 
of your left thigh.

00:23:45.534 --> 00:23:50.262
And if the elbow doesn't make it
you can just use your right hand

00:23:50.855 --> 00:23:53.232
and maybe take the left 
hand up towards the sky.

00:23:53.232 --> 00:23:55.634
So we're going for a twist here.

00:23:55.634 --> 00:23:58.338
Beautiful, breathe into 
your belly here, inhale.

00:23:59.838 --> 00:24:02.841
And exhale to slowly 
release come back to center.

00:24:03.378 --> 00:24:05.593
Can give the legs 
a break if you need to.

00:24:05.593 --> 00:24:08.580
And then when you're ready
let's take it to the other side.

00:24:08.580 --> 00:24:11.850
So big twist, strong legs,
send the hips back.

00:24:11.850 --> 00:24:15.187
Left elbow to the 
outer edge of the right leg.

00:24:15.187 --> 00:24:16.255
Or you can modify.

00:24:16.255 --> 00:24:18.390
Breathing into your 
belly in this deep twist.

00:24:18.390 --> 00:24:20.028
You got it.
Inhale in.

00:24:20.028 --> 00:24:22.227
Lengthen through the crown.

00:24:22.227 --> 00:24:24.496
And then exhale 
to slowly release.

00:24:24.496 --> 00:24:25.798
Awesome work.

00:24:25.798 --> 00:24:28.934
Hands stay together, slowly
shift your weight to your left,

00:24:28.934 --> 00:24:30.436
excuse me, your right leg.

00:24:30.436 --> 00:24:32.104
Slowly peel your left heel up.

00:24:32.925 --> 00:24:34.106
Inhale.

00:24:34.106 --> 00:24:36.875
Exhale, connect to your center.

00:24:36.875 --> 00:24:40.212
Muscles of the belly, abdominal
wall connect as you lift your

00:24:40.212 --> 00:24:41.594
left knee up high.

00:24:42.281 --> 00:24:45.718
Beautiful, rotate left ankle
one way and then the other.

00:24:45.718 --> 00:24:48.587
Standing One-Legged Tadasana.

00:24:48.587 --> 00:24:50.525
Holding onto your center.

00:24:51.623 --> 00:24:54.126
Then taking the left 
hand to the left ankle,

00:24:54.126 --> 00:24:55.627
you're gonna 
bring your left knee in.

00:24:55.627 --> 00:24:57.496
Big quad stretch here.

00:24:57.496 --> 00:24:58.630
Inhale.

00:24:58.630 --> 00:24:59.698
Exhale.

00:24:59.698 --> 00:25:02.301
Slow and steady, 
heart goes forward.

00:25:02.301 --> 00:25:05.771
You might flip your left hand
to the left arch and we start to

00:25:05.771 --> 00:25:08.774
kick the left foot 
back for a Dancer Pose.

00:25:09.414 --> 00:25:12.778
Maybe the right 
fingertips come forward.

00:25:12.778 --> 00:25:14.546
Long belly here.

00:25:14.546 --> 00:25:16.648
We grow the 
posture with the breath

00:25:16.648 --> 00:25:18.584
so inhale to find expansion.

00:25:19.664 --> 00:25:23.387
And exhale, find support 
through that contraction.

00:25:24.590 --> 00:25:26.058
Keep the shoulders relaxed.

00:25:26.058 --> 00:25:27.893
Put it all together here.

00:25:27.893 --> 00:25:31.296
Inhale to your full capacity.

00:25:31.296 --> 00:25:34.967
And then exhale to 
slowly bring everything back.

00:25:34.967 --> 00:25:37.002
Back to feet hip width apart.

00:25:37.002 --> 00:25:39.972
Back to palms together and
shift it to the other side.

00:25:39.972 --> 00:25:42.107
Left foot grounds down.

00:25:42.107 --> 00:25:43.742
Inhale, peel the right heel.

00:25:43.742 --> 00:25:44.410
This is it.

00:25:44.410 --> 00:25:48.037
This is the last bit of our
practice so stay focused

00:25:48.037 --> 00:25:50.416
and stick with your breath.

00:25:50.416 --> 00:25:52.117
Lifting the right knee up,

00:25:52.117 --> 00:25:55.962
connecting to 
the lower belly here.

00:25:57.623 --> 00:25:59.558
Standing up nice and tall.

00:25:59.558 --> 00:26:01.942
Don't rush it.
Find this One-Legged Tadasana.

00:26:01.944 --> 00:26:05.063
Engage the 
muscles of the low belly.

00:26:05.063 --> 00:26:06.732
Breathe deep.

00:26:06.732 --> 00:26:08.367
And when you're 
ready maybe taking

00:26:08.367 --> 00:26:10.302
the right hand 
to the right ankle.

00:26:10.302 --> 00:26:12.070
Squeezing that 
right knee to center.

00:26:12.070 --> 00:26:13.439
Big stretch in the quad.

00:26:14.315 --> 00:26:17.042
And then soft bend in the
standing leg as you begin to

00:26:17.042 --> 00:26:19.144
grow your 
practice with the breath.

00:26:19.144 --> 00:26:22.748
Maybe taking your right hand
to the right arch of the foot.

00:26:22.748 --> 00:26:27.716
Maybe slowly easing the left
hand forward creating balance.

00:26:30.389 --> 00:26:31.623
Playing with your breath.

00:26:31.623 --> 00:26:34.626
Using the inhale to expand.

00:26:34.626 --> 00:26:38.363
Grow the posture and 
exhale to create more stability.

00:26:38.363 --> 00:26:40.365
More connection.

00:26:44.036 --> 00:26:45.737
Soften the skin of the face.

00:26:45.737 --> 00:26:47.206
Welcome that heat.

00:26:47.206 --> 00:26:49.274
Press up and out 
of that standing leg.

00:26:49.274 --> 00:26:51.977
Take one more big breath in.

00:26:51.977 --> 00:26:56.014
And then exhale to slowly 
guide it all the way back.

00:26:56.014 --> 00:26:58.867
Feet hip width apart,
palms together.

00:26:58.867 --> 00:27:00.953
Inhale in.

00:27:00.953 --> 00:27:03.438
And exhale out, 
relax the shoulders.

00:27:06.825 --> 00:27:09.561
Let your left hand 
come to your heart.

00:27:09.561 --> 00:27:11.768
Drop your right 
hand to your belly.

00:27:13.632 --> 00:27:15.033
If the feet are 
not hip width apart,

00:27:15.033 --> 00:27:17.703
go ahead and walk 
them hip width apart.

00:27:17.703 --> 00:27:18.770
Right underneath the hips or

00:27:18.770 --> 00:27:21.253
the shoulders so
nice strong stance.

00:27:23.609 --> 00:27:26.411
Close your eyes.

00:27:26.411 --> 00:27:30.382
Gently bow your head 
just a slight reverent bow.

00:27:30.382 --> 00:27:32.384
Then notice how you feel.

00:27:37.623 --> 00:27:40.325
Congratulations.

00:27:40.325 --> 00:27:42.327
You got that yoga belly.

00:27:46.398 --> 00:27:48.166
Continue this exploration.

00:27:50.395 --> 00:27:54.273
And this willingness 
to reside in the role

00:27:54.273 --> 00:27:58.310
of the observer off the mat.

00:27:58.310 --> 00:28:01.914
Take it off the mat 
and into your everyday.

00:28:01.914 --> 00:28:03.148
More love.

00:28:03.148 --> 00:28:05.150
More awareness.

00:28:07.986 --> 00:28:10.088
One final deep 
belly breath, inhale.

00:28:12.357 --> 00:28:13.225
And exhale.

00:28:15.802 --> 00:28:16.952
Namaste.

00:28:20.152 --> 00:28:23.771
(upbeat music)