WEBVTT

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Hello everyone, and welcome to Yoga With Adriene.

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I am Adriene and today
we're going to get the juices flowing, keyword

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"flowing".

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We're going to
get the body moving and we're going to marry

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the action to the breath, the
breath to the action.

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That's right, you asked for it.

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We have a Vinyasa
sequence here today.

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We're going to maybe bring a little heat to
the body

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and sweat a little bit and we're going to
find what feels good.

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So let's
hop on the mat and let's get flowing.

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Body moving.

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Body moving.

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Cue
Beastie Boys now.

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Okay, so we're going to begin at the top of
our mat and mountain.

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Inhale,
reach the fingertips up high.

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Exhale down through the mid line, we fold
forward.

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Inhale, lift to flat back position.

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Exhale bow.

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Press into your
feet, spiral your shoulders, reach it up and

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exhale back down at the heart.

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Soft knees, here we go again.

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Inhale, reach it up.

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Exhale, forward fold.

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Inhale, lift to flat back, nice long neck,
exhale bow.

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Fingertips to the
map we step the right foot back, runners lunge.

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Inhale, heart radiates
forward.

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Exhale, plant the palm, step it back, downward
dog.

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Find a little movement, warm up the body.

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Slowly we'll take a deep breath
in and step the right foot up into our lunge.

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Exhale, find your footing,
heart shines forward.

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Then stepping the back foot up to meet the
front,

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take a deep breath in, flat back position
and exhale bow.

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Inhale, press
into the feet to reach up.

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Palms come together as we exhale back down
to

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the heart.

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Inhale, reach toward the sky.

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Exhale, dive forward.

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Inhale,
flat back.

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Exhale down.

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Fingertips to the mat we step the right foot
back, take a deep breath in, and as we exhale

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press into your feet, lift
up, open your arms, open your heart.

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Stepping it back to plank, strong body here.

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Shift your weight forward,
chaturanga practice.

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Follow your breath as we loop the shoulders
up to

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cobra or up dog, you choose.

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Curl the toes under, send it back, downward
facing dog.

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Breathe.

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Deep breath in, step the right foot up into
your

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lunge.

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Open it up, squeeze the inner thighs together.

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Open your heart,
exhale back to the mat, rocking the back foot

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up to meet the front.

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Forward fold, inhale flat back, exhale bow.

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Reach it up, full breath in,
and exhale back down to the heart, sternum

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to thumbs.

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Inhale, reach it up,
exhale bow.

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Inhale flat back, long neck.

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Exhale, folding forward.

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Step
the right foot back, runners lunge.

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Deep breath in, exhale opening through
the arms.

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Palms come to the mat we step it back to plank.

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Chaturanga.

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Inhale, upward facing dog.

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Exhale, downward facing dog.

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Peddle it out,
take a deep breath in and step the right foot

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up into your lunge.

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Follow
your breath, opening up through the arms.

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Exhale we release and rock the
back foot up to meet the front.

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Inhale, flat back.

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Exhale, fold.

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Inhale,
reach it up, spread your fingertips.

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Exhale back down to the heart.

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Soft
knees, inhale here we go.

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Exhale diving forward.

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Deep breath, flat back
position, long neck, check in at the neck,

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bow.

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Now we can step or hop it
back to plank.

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Press up and out at the palms here, shift
your weight

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forward, squeeze the inner thighs, and slowly
lower down.

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Inhale, upward
facing dog.

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Exhale, downward facing dog.

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Drop the left heel, inhale,
slide the sole of the right foot up, bend

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that right knee, and slowly shift
forward kissing it toward the right elbow.

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Inhale, it extends up.

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Exhale, right knee to left elbow.

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Inhale one more
time and exhale.

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Nose to me, hover.

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Inhale, reach it up and then exhale
stepping it through into your lunge.

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Plant the back heel.

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Inhale, we rise
up, warrior one.

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The virabhadrasana one, bending that front
knee.

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And
then exhale, warrior two, maybe walking the

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front toes out, widening the
stance a little bit.

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Deep breath in.

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On the exhale, flip that right palm
and send it back, reversed warrior, sinking

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into that front knee.

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Back to
warrior two, and then bending that right elbow,

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bringing it to the top of
the right thigh.

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We extend the left fingertips behind the left
ear and up

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and over, side body stretch.

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Take your gaze down, follow your breath,
pivot on the back foot, back to your lunge.

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Step it back, plank.

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Shifting
forward, vinyasa.

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From downward facing dog, we'll drop the right
heel this time and inhale,

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lift the left leg up high.

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Exhale, bend that left knee.

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Kiss it to the
left elbow.

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Inhale, reach it up.

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Exhale, crossing over left knee to right
elbow.

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Sending it back up and last one, through center,
nose to knee.

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Inhale, reach it up and exhale all the way
through and into your lunge, we

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plant that back heel and rise up, warrior
one.

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Full of breath, lengthen
the tailbone down.

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Take a deep breath in, and on the exhale,
warrior two.

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Nice, wide stance.

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Relax the shoulders down.

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Inhale in, exhale.

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Slowly
we flip that front palm over.

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Find our reverse warrior as we sink into
that front knee.

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Inhale in, and exhale back to warrior two.

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Deep breath
in here.

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On the exhale, bend that left elbow.

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Bring it to the top of the
leg as we find this nice, long side body stretch.

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Full of breath front he
right fingertips all the way down to the outer

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edge of that right foot,
nice long line.

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Take the gaze down, come back to your lunge.

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Rock the back foot up to meet
the front, forward fold.

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Inhale, the flat back position . Exhale bow.

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Inhale, reach it up, full breath.

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Exhale back down to the heart.

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Notice
the sensations of the body here.

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Soft knees, we inhale.

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Reach it up.

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Exhale, diving forward, enjoy this move.

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Inhale, flat back, long neck.

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Exhale bow.

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Stepping or hopping the feet back to plank,
find that strong

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body, find your vinyasa so you can come to
up dog or cobra.

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Then we'll
meet back at downward facing dog.

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Walking the toes together we inhale.

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Lift the right leg up.

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Now bend that right knee, begin to draw circles
with that right knee, nice and slow.

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Draw the navel in towards the spine,
press up and out of the palms, reverse your

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circle.

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Then stepping that right leg all the way up
into our lunge, nice strong

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foundation here as I plant the left palm and
inhale.

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Draw the right
fingertips up towards the sky.

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Exhale, release.

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Inhale, right hand
reaches up.

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Exhale, releasing down.

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Last one.

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Inhale, heart spirals up
towards the sky.

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Exhale, we release.

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Come onto the fingertips.

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Walk that
back leg in, straighten the right leg and

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slowly we bring the nose to the
knee.

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Come back to our lunge.

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Step it back, downward facing dog.

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Draw
the toes in toward the center line and inhale,

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lift the left leg up.

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Bend
that left knee and begin to carve your circles,

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nice and slow.

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Full body strengthener here.

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Press up and out of the palms, reverse your
circle and then stepping that left foot all

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the way up into your lunge.

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Plant the right palm next to the arch of the
left foot and we flow.

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Inhale, left fingertips up.

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Exhale, floating them down.

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Inhale, reaching
up and exhale, we float down.

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Inhale, heart spirals up and exhale,
floating it down.

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Loop the shoulders, look forward and step
that back foot

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up to meet the front.

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Inhale, flat back position.

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Exhale bow.

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Inhale,
reach it up, press into your feet and exhale

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back down to the heart.

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Soft
knees, inhale, reach it up.

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Take up space as you exhale, dive forward.

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Inhale, the flat back position.

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Exhale bow.

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Stepping or hopping the feet
back to plank we shift our weight forward,

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look forward, and chaturanga.

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Upward facing dog or your choice of vinyasa
here as we meet back and

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downward facing dog, walking the toes to center.

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Inhale, lift that right
leg up.

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We're going to bend the right knee and this
time move in a big

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circle.

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So inhale, right knee comes to both elbows.

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We kind of stir the
pot here, moving nice and slow, drawing the

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navel in toward the spine and
then stepping it up into our lunge.

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Plant that back foot, inhale, rise,
warrior one.

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On an exhale, we open up into warrior two.

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Now this time, straighten that front leg.

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Reach the right fingertips
forward, up, and back as we have like a reverse

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triangle here and then we
send the hips toward the back and to the mat

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as we come into trikonasana.

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Triangle pose, breathe.

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Take your gaze down, soften through that front
knee.

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Pivot the back foot we come back to our lunge
and we step it to

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plank.

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Vinyasa.

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Downward facing dog, we walk the toes in toward
center

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and repeat on the other side.

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Imagine stirring a nice, big mixing bowl.

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So we're drawing circles with the left knee
here, shifting forward, around,

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and back.

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And then stepping it up into our lunge, planting
that back foot

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when you're ready, and rising up strong with
the breath, warrior one.

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On an exhale, open it up.

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Then we'll reach the left fingertips forward,
up

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and back as we straighten through that left
leg.

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Reverse triangle, then
shift, shifting at the hips here we reach,

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keeping the side body nice and
long.

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We trikonasana on the other side.

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Spiral your heart up toward the
sky, lengthen through the crown of the head.

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Gently release your gaze
down, soften through that front knee, pivot

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on the back foot we come back
to our lunge.

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Step that back foot up to meet the front,
forward fold.

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Inhale, lift to flat back position.

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Exhale bow.

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Breathe.

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Soft knees
here, belly to the tops of the thighs.

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Grab the elbows.

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Take a second to
check in with the sensations of the body to

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connect with the breath.

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Then gently draw the chin into the chest and
roll it up nice and slow.

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Inhale, reach it up, palms come together,
[inaudible 12:06], and we exhale

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right back down.

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Inhale, flat back.

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Exhale bow.

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Step the right foot
back.

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And now we're going to gently pivot on that
back foot, come into a

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nice wide angle forward fold.

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The toes are turned in just slightly.

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We
can feel that connection in the outer edge

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of the foot.

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Nice long spine.

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I'm going to walk my left palm in towards
the center line and inhale.

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Trace my right fingertips all the way up towards
the sky, opening up

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through the heart.

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Strong legs here, exhale, release.

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Inhale, we reach
up.

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Exhale, release.

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Continue with crossing front and crossing
back,

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moving with the breath and then switching
to the opposite side.

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We reach
up on the inhale.

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Exhale, release.

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Inhale, soft fingertips marrying the
strength with the grace.

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Nice everyone.

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Then slowly I'm going to pivot
onto my right foot, come into my lunge, find

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that length.

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Press into the
palms, step back, downward facing dog.

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Shifting forward into plank, choose your own
adventure.

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Choose your own
vinyasa here, either to cobra or up dog.

00:13:29.540 --> 00:13:35.740
Then we'll all lower the knees
and come to a very well deserved child's pose.

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You can rock the hips a
little back and forth.

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Connect with your breath, no toxic thoughts
here.

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We can only do our best.

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Move with the breath.

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Slowly rolling it up.

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If
this is not okay on your knees you can just

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shift to your sit bones here.

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Otherwise we'll come up to a nice little hero
variation here, taking a nice

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centering deep breath in.

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Reach the fingertips up toward the sky.

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Exhale,
release them down.

00:14:07.680 --> 00:14:10.080
We're going to grab the elbows here.

00:14:10.080 --> 00:14:15.740
Finding a nice
open chest here as we lift up onto the knees,

00:14:15.740 --> 00:14:18.800
press into the tops of the
feet and draw the heels and toes in line with

00:14:18.800 --> 00:14:19.800
the knees.

00:14:19.800 --> 00:14:23.390
It can also come
to a reverse namaste here, drawing the palms

00:14:23.390 --> 00:14:27.380
together behind the lower back
or clasping the elbows.

00:14:27.380 --> 00:14:28.600
Here we go.

00:14:28.600 --> 00:14:31.110
Nice long line from the crown of the head
to the tip of the tailbone we

00:14:31.110 --> 00:14:38.790
lean back for one, then two, then three, tailbone
down.

00:14:38.790 --> 00:14:42.640
Four, five.

00:14:42.640 --> 00:14:46.250
Half
way, nice long line, full body experience.

00:14:46.250 --> 00:14:51.370
Six, seven, don't collapse.

00:14:51.370 --> 00:14:55.210
Eight, two more.

00:14:55.210 --> 00:14:58.600
Nine, strong body and ten.

00:14:58.600 --> 00:14:59.600
Beautiful.

00:14:59.600 --> 00:15:01.810
Release the arms,
shake it out.

00:15:01.810 --> 00:15:04.880
Inhale, reach it up and exhale, bowing forward.

00:15:04.880 --> 00:15:08.010
We can
bring the knees wide this time for a nice

00:15:08.010 --> 00:15:16.430
extended child's pose.

00:15:16.430 --> 00:15:19.370
Slowly
we'll come to flip our burgers, sort of flip

00:15:19.370 --> 00:15:20.880
the body around.

00:15:20.880 --> 00:15:24.670
Coming onto
the back, squeeze the knees into the chest,

00:15:24.670 --> 00:15:28.110
rock a little side to side,
relax your shoulders, breathe.

00:15:28.110 --> 00:15:31.480
Go ahead and extend that left leg out long.

00:15:31.480 --> 00:15:34.160
Keep squeezing the right knee
up toward your heart, and then we're going

00:15:34.160 --> 00:15:37.660
to find a little twist here as
we guide the right knee across the body over

00:15:37.660 --> 00:15:40.500
toward the left side of the
mat.

00:15:40.500 --> 00:15:42.430
We've extended out through the right arm here.

00:15:42.430 --> 00:15:45.980
You can close your
eyes and breathe, finding that release in

00:15:45.980 --> 00:15:47.070
the lower back.

00:15:47.070 --> 00:15:50.950
Then we'll come
back to center, squeeze both knees in and

00:15:50.950 --> 00:15:51.950
switch.

00:15:51.950 --> 00:15:56.670
Right leg out, left knee
in, and then we cross it over finding that

00:15:56.670 --> 00:16:02.300
juicy twist on the other side.

00:16:02.300 --> 00:16:07.780
Inhale, fill your lungs with air.

00:16:07.780 --> 00:16:10.360
Exhale, come back to center.

00:16:10.360 --> 00:16:14.180
Relax the
legs out, the arms reach up and over head.

00:16:14.180 --> 00:16:18.190
Full body stretch, let the sun just hop in
and hit my face right at that

00:16:18.190 --> 00:16:20.210
time.

00:16:20.210 --> 00:16:26.491
Then slowly we release into cactus arms for
a breath, maybe bring

00:16:26.491 --> 00:16:31.680
our hands to our belly or gently at our sides.

00:16:31.680 --> 00:16:36.840
Take a nice, cooling,
refreshing breath in and on the exhale release

00:16:36.840 --> 00:16:39.560
the weight of the body
completely and fully into the mat.

00:16:39.560 --> 00:16:42.650
Just let it go.

00:16:42.650 --> 00:16:45.450
Close your eyes,
soften the skin of the face.

00:16:45.450 --> 00:16:50.050
Take a moment here to just take a sweet
breath of gratitude maybe for yourself, for

00:16:50.050 --> 00:16:54.910
showing up on the mat today,
for doing this video, committing to the practice,

00:16:54.910 --> 00:16:57.530
the discovery.

00:16:57.530 --> 00:17:00.990
Now
gently rock your head a little side to side,

00:17:00.990 --> 00:17:03.460
nice and slow, no rush.

00:17:03.460 --> 00:17:06.930
Then
we'll hug the knees back into the chest.

00:17:06.930 --> 00:17:11.030
Grab onto the outer edges of the
feet, then once again we find that sense of

00:17:11.030 --> 00:17:15.720
play, that rock and roll as we
rock up to seated.

00:17:15.720 --> 00:17:23.630
Okie dokie, so that was our flow, our Yoga
With Adriene flow.

00:17:23.630 --> 00:17:27.180
A sequence
to get the blood flowing, to get everything

00:17:27.180 --> 00:17:28.900
moving, to warm up the body.

00:17:28.900 --> 00:17:30.980
This was actually a request.

00:17:30.980 --> 00:17:38.350
I've had several requests for more vinyasa,
so we'll be having a little bit of a vinyasa

00:17:38.350 --> 00:17:43.290
series after this for those of
you folks who like to go with the flow, which

00:17:43.290 --> 00:17:45.620
is all of us.

00:17:45.620 --> 00:17:49.020
It's just a
little more fast-paced, a little more vigorous

00:17:49.020 --> 00:17:50.420
and they will be.

00:17:50.420 --> 00:17:54.530
But
really anyone can tackle this and if you're

00:17:54.530 --> 00:17:56.610
somewhat new to yoga and you
just wanting to get your heart rate up or

00:17:56.610 --> 00:18:02.390
move a little faster or maybe you
are an athlete, this might be a good practice

00:18:02.390 --> 00:18:04.880
for you to do a couple times
a week, several times a week.

00:18:04.880 --> 00:18:09.480
You might not be able to do it all right away
with ease, but the point is

00:18:09.480 --> 00:18:13.970
to enjoy the journey, the practice and keep
returning to the mat and I

00:18:13.970 --> 00:18:17.600
think that you'll find that it unfolds.

00:18:17.600 --> 00:18:18.900
So stick with it if you can.

00:18:18.900 --> 00:18:21.600
If
you have any questions or comments, leave

00:18:21.600 --> 00:18:22.600
them below.

00:18:22.600 --> 00:18:26.820
If you have anything
in particular, any requests or if you're having

00:18:26.820 --> 00:18:29.650
trouble with a certain
transition, let me know.

00:18:29.650 --> 00:18:34.410
I'm here for you and I've really been enjoying
the conversations that you've been bringing

00:18:34.410 --> 00:18:35.410
to the table.

00:18:35.410 --> 00:18:41.070
It's been super
inspiring and really allowing me to grow and

00:18:41.070 --> 00:18:43.540
learn and allow my practice to
unfold too.

00:18:43.540 --> 00:18:45.290
So thank you so much.

00:18:45.290 --> 00:18:47.070
Subscribe to the channel if you haven't
already.

00:18:47.070 --> 00:18:50.660
Make sure you join our Facebook family which
is growing and

00:18:50.660 --> 00:18:51.660
awesome.

00:18:51.660 --> 00:19:12.890
Follow me on Twitter and I will see you next
time.

00:19:12.890 --> 00:19:16.180
Namaste.