WEBVTT

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- Hey everyone and 
welcome to Yoga with Adriene.

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I am Adriene and today we have
an awesome practice for you.

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We're tackling 
yoga for cyclists today

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and of course this 
practice is for anyone.

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Super great for 
the calves, the glutes,

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the lower back, the mid-back,
the upper back, the chest.

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You name it, we have it today.

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

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(upbeat music)

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All right my friends, 
let's begin on all fours.

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Come on down.

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If you have a yoga mat to 
kind of pad your body here,

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great, if not, you can 
just use a little towel

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underneath the knees 
here and just place your hands

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right on the earth.

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We're gonna jump right
in with a little Cat-Cow.

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So drop the belly 
as you breathe in,

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open the chest,

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and if you're a cyclist or if
you're just giving this a go

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to check in with the body today

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really start by 
really paying attention

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to the sensations 
here in the neck,

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in the muscles of 
your abdominal wall.

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Take one more breath 
here and then exhale.

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Same thing as you 
round for Cat Pose.

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Careful not to go into 
little robot stretching mode.

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Just really pay attention.
Ooh what's tight today?

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What needs some love?

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This is a way of continuing 
to learn about the body

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and it's really 
gonna up your game

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in other areas 
of sport and in life

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if we approach the 
practice in that way.

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Inhale, drop the belly, 
open the chest.

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Keep learning, 
what's going on today.

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If you know about the 
muscles like the anatomy

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of the body, you 
can even close your eyes

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and try to see those muscles.

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I do that a lot.

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Then exhale, rounding 
through, chin to chest.

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See if you can really 
listen and feel the skin

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of the back body stretch.

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Inhale, drop the belly, 
heart comes forward,

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one last time.

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Careful not to collapse on the
shoulders here or the wrists,

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so claw into your fingertips
and open through the chest.

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Try to get a nice opening
through the collar bones here

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and then exhale, 
rounding as you're ready.

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Last time, press on 
the tops of the feet

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and see if you can 
really press up from the ground

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so much so that your 
heart space is really lifting

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up towards the sky.

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Upper back body.

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Cool, then inhale, 
come to neutral.

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We're gonna curl the 
toes under and lift the knees

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and hover just for five, four,

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checking in with the belly,

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three, lighting a little fire,

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two, and one, beautiful.

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Bring the big toes together.

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Knees are gonna go 
as wide as your mat

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or a little bit 
wider than the hips.

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You'll walk the 
fingertips forward

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and as you're ready, 
send the hips back

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to Extended Child's Pose.

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You can keep active 
arms here or soft arms here

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whatever feels good.

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But definitely, energetically, 
reach your sits bones

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towards your heels and 
you can find a soft sway here.

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If the forehead does not 
come to the mat, it's okay.

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You can use that sway 
to get a nice stretch.

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In time maybe the 
forehead will come to the mat.

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We're starting to work 
into the shoulders here.

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We're also 
feeling a little massage.

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A gentle compression 
through the hip flexors

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which we're gonna 
stretch out today.

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Then just press on 
the tops of the feet

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and start to feel it out 
and deepen your breath.

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We're stretching the body but
we can also take this time

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for a little mental check in.

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A little energetic hygiene.

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Take one more deep 
breath in and then exhale,

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claw the fingertips 
into the ground.

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Lift your heart and your 
center all the way back up.

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Walk the knees back 
in line with the hips,

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toes fall into 
line with the knees.

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Then we're gonna 
drop the elbows,

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keep them right 
underneath the shoulders.

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This is really important.

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Palms are gonna glue 
to the ground or the mat.

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You're gonna keep these two
parallel lines of the forearms,

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in the wrists and 
the knees and the ankles

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as you walk back, Puppy Posture.

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So we have our first 
big shoulder opener here.

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You can be gentle, in fact, 
you should be gentle

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at first here, just feeling
the stretch in the shoulder

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and you might come up 
and out of it nice and slow.

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If you're super flexible, 
you might be able

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to just go right into it,
but I recommend nice mindful

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movement in and 
out of the shape.

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Then eventually 
you can pause maybe

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the forehead comes to the earth.

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You're gonna really 
lift up from your hip creases

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so that your pelvis 
rocks up towards the sky.

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This should feel really great, 
long in the side body.

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Put on weight 
into the fingertips,

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a little weight into the toes.

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You're here for one 
more breath, you got this.

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Then exhale, draw the naval in, 
connect to that little energy,

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that fire in the belly 
and come all the way

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back up to all fours.

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Woo, should feel awesome.

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Cool, walk the knees 
to the center of your mat

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or on your towel or
blanket and curl the toes under

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and nice and slow 
walk the hands back.

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As you walk the hands back, 
you're gonna really use

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what you got here to 
press the base of the palm

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into the meaty part of your quad

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and enjoy this little massage.

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This little calming of 
the muscles of the quad.

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All the way up to the hip
creases and then when you get

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to the hip creases, you 
can use your thumb to really

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knead in there as 
much as it feels good.

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Yeah, and of course, 
while we're at it,

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we're stretching through 
the feet and if you can,

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try to get a little lift 
up through the center line,

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we call this the plumb line, 
the spine, the Sushumna.

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So you're not just mindlessly 
crashing into your feet

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so you're still 
getting a nice stretch

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but there's a little bit 
of awareness lifting you up

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through the spine.

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Which of course 
will help us on the bike

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or anywhere in life.

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Driving, everything.

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Cool, then flip the palms 
up and we'll walk the knees

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together, if you can, 
if not, no worries.

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We'll just sit up nice and tall
for one conscious breath in.

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And a nice 
conscious breath out.

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Wonderful, walk the 
hands back out to all fours.

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Press into the tops of the feet,

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knees underneath 
the hip creases.

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Once again, 
hip points, once again.

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It should feel good in 
the feet to really press down.

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Wrap the shoulders 
around here, so lots of space.

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And the neck is nice and long.

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So we did this with 
the toes curled under,

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now we're gonna do it 
with the feet pressing down.

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Toes uncurled, inhale in, 
exhale, lift the knees

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and let them hover.

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Tug the hands 
back towards the knees.

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Tug the toes towards 
the front of your mat.

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We create a little resistance,
a little fire in the belly

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for five, four,

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three, press away 
from your yoga mat,

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two and one, gorgeous work.

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Big toes to touch, 
knees as wide as your mat.

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Once again Extended 
Child's Pose, send it back.

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Deep breath in,

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melt your heart down

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as you breathe out.

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Keep the feet where they 
are, legs where they are.

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Inhale, come up to all fours.

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Again lower body 
stays where it's at.

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Left hand's gonna 
come to the center.

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Inhale, open through the 
chest, so open, open, open,

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through your heart 
space and then exhale,

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thread the needle, 
come on to the outer edge

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of your right shoulder, 
your right ear here.

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We're starting to 
really create space

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through the upper back body.

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Down through the 
thoracic and then breathe

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into your belly here.

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So you can create 
more stretch for yourself

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with this top arm.

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You can even take a 
little bind here or a twist

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and please add 
the layer, return,

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keep reconnecting 
with your breath.

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Then from the middle, 
navel draws in and up,

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tucked to a 
little core strengthener,

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even in the 
smallest of transition.

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Then we'll take 
it to the other side.

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Open through the left, 
stretch, stretch, stretch.

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And thread the 
needle as you're ready.

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Come on to the outer 
edge of your left shoulder.

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Rest on the left ear, 
and we keep this lifting

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up through the hip 
creases that we had before.

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You can use your top arm

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to help you find 
more spaciousness.

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Breathe into 
your lower belly here.

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The trees are really 
dancing outside my room today.

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And then as you're ready, 
connect to your center.

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Come all the way back up and in.

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Walk the hands back 
underneath the shoulders.

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Knees back 
underneath the hip points.

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Wonderful.

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Now we're gonna 
curl the toes under.

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Send the right toes out 
here and you're just gonna

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work the calf here by 
sawing front to back.

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Now, see if you can 
maintain the length in the neck

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so we're not collapsed here,
but we're actually lifting

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the front body up to 
meet the back body here,

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so it's nice and strong 
and stretching the calf.

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Breathing, not 
collapsing into the wrists.

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When you're ready, 
bring that right knee

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all the way up and in.

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We're gonna step it 
to a nice low lunge.

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Walk the left knee back.

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Front knee over front ankle
and we just start to slowly

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but surely get a little 
bit light on the fingertips

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and find length 
through the crown.

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If you don't get down this
low on the ground too often,

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you can keep it nice and low
and just slowly work it out.

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But in time, we're 
gonna want that information,

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that awareness to 
travel up through the spine.

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It's also gonna 
help you on a bike.

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Take one more 
deep breath in here.

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Front yoga, front ankle.

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Again, if you want to intensify 
this hip flexor stretch,

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you just walk that 
left knee back even more.

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Make sure you're 
not on a tight rope

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but nice and wide.

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Like on two skis with 
your legs and then take a deep

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breath in and open your chest.

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Open through the pecs, stretch,

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and then on your breath out,

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relax the head down, 
send the right hip crease back

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and flex your right 
toes towards your face.

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We're not coming 
all the way back here

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but keeping this hip 
stacked over the knee,

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and it's really yogi's 
choice whether you wanna

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press on the top of that back
foot or curl the toes under.

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Find what feels good 
there and keep breathing here.

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It might be that you 
have a really generous bend

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in your right knee so 
take a couple of moments

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to explore your body, 
every body is different.

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Nice and active 
in the right toes.

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To intensify this stretch, 
you can walk your hands

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in line with your right foot.

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Excuse me, allergies today.

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Okay, my friends, really 
dig into your right heel.

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Dig, dig, dig and 
press away so lift up

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from your pelvic 
floor a little bit

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and then roll through that 
right foot nice and slow.

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Then we're gonna inhale, 
reach the fingertips

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forward up and back.

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Big Crescent Lunge here.

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Imagine you're 
carrying a big beach ball

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up and over head so we're 
wanting to create more

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spaciousness in the shoulders, 
in the neck,

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in the chest, 
in the upper back body.

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Imagine you're 
holding a big beach ball

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up and over your head.

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Then breathe 
deeps and your heart up,

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throat back, chin lifts.

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And then exhale 
to rain it all down.

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Left hand comes to the earth.

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You're gonna walk your 
right foot out just a bit

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and then turn your 
right toes out just a bit.

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Right hand, listen 
carefully, is gonna come

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to the top of the right 
thigh and we're not gonna

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man handle here or woman handle.

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We're just gonna be 
really nice and gentle

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as we loop the 
right shoulder and open.

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You might find that you 
can come on to the outer edge

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and use your hand to 
push back a little bit

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but you need to be 
really, really mindful.

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Really, really, 
really mindful and loving.

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Then think Cobra here as 
you open through the chest,

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deep breath in and 
then exhale slowly.

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Hug the inner 
thighs back to center.

00:12:21.658 --> 00:12:24.243
Come back to 
your nice low lunge.

00:12:24.243 --> 00:12:28.164
Inhale to open the chest and
exhale to walk that right foot

00:12:28.164 --> 00:12:30.500
all the way over for Pigeon.

00:12:33.962 --> 00:12:35.254
So the right heel might need

00:12:35.254 --> 00:12:37.357
to come into 
the center big time.

00:12:37.357 --> 00:12:39.842
In time we're working 
to get this shin parallel

00:12:39.842 --> 00:12:41.427
but you need to 
focus on the sensation

00:12:41.427 --> 00:12:42.595
rather than the shape.

00:12:42.595 --> 00:12:44.764
So try to bring 
everything to the mid-line

00:12:44.764 --> 00:12:47.058
best you can and then
root down through the top

00:12:47.058 --> 00:12:48.643
of that back foot.

00:12:48.643 --> 00:12:50.186
You decide what 
feels best today.

00:12:50.186 --> 00:12:51.700
Every practice 
is different, right?

00:12:51.700 --> 00:12:53.564
Listen to your body's needs.

00:12:53.564 --> 00:12:56.025
You might stay up 
nice and tall today here.

00:12:56.025 --> 00:12:59.028
You might even start to 
work towards hands together

00:12:59.028 --> 00:13:01.906
at the heart or you 
can take that pigeon

00:13:01.906 --> 00:13:03.533
to sleep here.

00:13:03.533 --> 00:13:07.132
One-legged Pigeon to 
rest in a little Forward Fold.

00:13:07.132 --> 00:13:09.372
We're here for 
three to five breaths.

00:13:09.372 --> 00:13:13.126
Soften through the jaw, 
keep the toes active.

00:13:37.483 --> 00:13:40.552
And then connect to your 
center to slowly come up.

00:13:40.552 --> 00:13:43.231
Nice and slow, 
nice and slow, nice and slow.

00:13:43.231 --> 00:13:44.804
We're gonna 
press into the palms,

00:13:44.804 --> 00:13:49.037
come back to all fours 
and curl both toes under.

00:13:49.037 --> 00:13:51.956
When you're ready, 
second side, extend the left leg

00:13:51.956 --> 00:13:54.959
out long, start to 
stretch through that calf.

00:13:54.959 --> 00:13:58.254
Find the sits bone 
to heel connection here.

00:13:58.254 --> 00:14:00.840
Remember this is yoga 
practice so the beauty

00:14:00.840 --> 00:14:03.468
of the yoga practice 
is the constant reminder

00:14:03.468 --> 00:14:06.429
to unite, right, yoga union.

00:14:06.429 --> 00:14:09.515
Careful not to just 
isolate the calf muscle

00:14:09.515 --> 00:14:11.350
or the achilles.

00:14:11.350 --> 00:14:13.936
Think of it as a 
full body experience,

00:14:13.936 --> 00:14:18.066
so length through the crown,
not collapsing into the wrists.

00:14:18.066 --> 00:14:22.070
Really drawing the front body
up to meet the back body.

00:14:22.070 --> 00:14:25.907
A couple more motions 
here, front to back, sawing.

00:14:25.907 --> 00:14:29.734
Sawing like a saw.

00:14:29.734 --> 00:14:31.000
In case that was confusing.

00:14:31.000 --> 00:14:33.294
When you're ready, bring 
the left knee all the way

00:14:33.294 --> 00:14:35.714
up and in, 
step into your nice low lunge.

00:14:35.714 --> 00:14:37.382
Right away, 
front knee over front ankle,

00:14:37.382 --> 00:14:39.843
you'll walk the right knee back

00:14:39.843 --> 00:14:42.633
and then just take it as it
comes, that's the practice.

00:14:42.633 --> 00:14:46.554
Feel out your muscles, 
feel out the sensations.

00:14:48.012 --> 00:14:50.348
Might keep it nice and low.

00:14:50.348 --> 00:14:52.308
You might start to 
grow a little bit lighter

00:14:52.308 --> 00:14:56.229
on the fingertips and in time
everyone start to let the news

00:14:56.229 --> 00:14:57.882
from down below 
travel up through the spine

00:14:57.882 --> 00:15:00.233
so you can open 
the chest forward.

00:15:00.233 --> 00:15:02.555
Kind of come out 
of this rounding shape

00:15:02.555 --> 00:15:05.200
and open up.

00:15:06.863 --> 00:15:12.009
Great, take a big breath 
in and then exhale softly,

00:15:12.009 --> 00:15:14.013
rounding chin to chest.

00:15:14.013 --> 00:15:15.998
Pull the left hip crease back.

00:15:15.998 --> 00:15:18.668
Flex the left toes 
now towards your face.

00:15:18.668 --> 00:15:22.380
Again you can keep a 
generous bend in that left knee.

00:15:22.380 --> 00:15:26.229
There's a tendency to come
really far back on that heel

00:15:26.229 --> 00:15:28.177
which of course you 
can, you're in charge,

00:15:28.177 --> 00:15:31.722
but see what happens 
if you keep that knee

00:15:31.722 --> 00:15:35.184
right underneath the hip 
and focus on strengthening

00:15:35.184 --> 00:15:38.988
and stretching the 
belly of this hamstring

00:15:38.988 --> 00:15:43.192
with a slight or 
generous bend in the left knee.

00:15:44.152 --> 00:15:46.320
If you're like, woman, I have
no idea what you just said,

00:15:46.320 --> 00:15:49.532
just breathe deep, 
enjoy this time with your body

00:15:49.532 --> 00:15:51.576
and your breath.

00:15:51.576 --> 00:15:55.246
You can walk the hands 
in line with the left foot.

00:15:55.246 --> 00:15:58.081
For more of a stretch.

00:16:14.104 --> 00:16:17.475
Dig into that left heel 
and slowly roll through,

00:16:17.475 --> 00:16:20.188
roll, roll, roll through.

00:16:20.188 --> 00:16:24.734
Loop the shoulders and 
reach the fingertips forward

00:16:24.734 --> 00:16:27.320
up and back, big crescent here.

00:16:27.320 --> 00:16:29.197
Big beach ball up and over head.

00:16:29.197 --> 00:16:31.240
Squeeze the inner 
thighs to the mid line.

00:16:31.240 --> 00:16:34.744
Keep tugging the top of 
that left thigh bone back.

00:16:34.744 --> 00:16:36.734
Create spaciousness 
in the upper body.

00:16:36.734 --> 00:16:37.994
You might sink a little deeper.

00:16:37.994 --> 00:16:42.001
Lift your heart, 
throat back, maybe opening,

00:16:42.960 --> 00:16:46.130
lifting the chin up 
to the sky just a hair.

00:16:46.130 --> 00:16:49.702
And then exhale to 
rain it all the way down.

00:16:51.427 --> 00:16:54.781
Walk the left foot this 
time towards the left edge.

00:16:54.781 --> 00:16:57.516
Open the left toes just a bit.

00:16:57.516 --> 00:16:59.769
Right hand on the 
earth for stability.

00:16:59.769 --> 00:17:02.897
We'll bring the left hand to
the top of the left thigh.

00:17:02.897 --> 00:17:05.246
The second side is 
gonna be different.

00:17:05.246 --> 00:17:08.236
You might not do the same
thing you did on the right side

00:17:08.236 --> 00:17:10.269
with this side, 
you might just stay here.

00:17:10.269 --> 00:17:12.573
You might come up 
onto the right fingertips

00:17:12.573 --> 00:17:15.201
or you might find a 
little bit of a opening.

00:17:15.201 --> 00:17:19.372
Just gently using your left
hand to guide that hip open.

00:17:20.414 --> 00:17:23.125
Wrapping the shoulder 
blades and then think

00:17:23.125 --> 00:17:25.100
about the psoas here 
nice and long so think

00:17:25.100 --> 00:17:27.665
Upward Facing Dog or Cobra.

00:17:28.673 --> 00:17:32.782
As you breathe in and 
then exhale, bring everything

00:17:32.782 --> 00:17:35.972
into center by hugging the
inner thighs to the mid-line.

00:17:35.972 --> 00:17:39.100
Stay active in the 
toes to protect the knee

00:17:39.100 --> 00:17:40.875
and we come back to 
our nice, low lunge.

00:17:40.875 --> 00:17:43.145
Beautiful, inhale, look forward.

00:17:43.145 --> 00:17:47.692
Exhale, walking it over 
towards the right side, it,

00:17:47.692 --> 00:17:50.569
I mean your left 
foot for you Pigeon.

00:17:50.569 --> 00:17:51.794
One-legged Pigeon 
on the other side again

00:17:51.794 --> 00:17:53.447
it's gonna be different.

00:17:53.447 --> 00:17:55.279
So just check it out.

00:17:55.279 --> 00:17:56.617
Use your breath.

00:17:56.617 --> 00:18:00.454
Start to really 
listen to your breath here.

00:18:02.540 --> 00:18:05.001
Again notice what it 
is on this side today.

00:18:05.001 --> 00:18:06.744
Each practice is an 
opportunity to check in

00:18:06.744 --> 00:18:08.519
with something new.

00:18:08.519 --> 00:18:10.548
Right, just like every 
time you get on the bike

00:18:10.548 --> 00:18:12.967
or any time you do a 
run or anything like that.

00:18:12.967 --> 00:18:15.306
It's always very new 
if you're really present,

00:18:15.306 --> 00:18:16.556
so just stay present here.

00:18:16.556 --> 00:18:20.266
You might keep it lifted 
today or you might take it

00:18:20.266 --> 00:18:21.846
into a nice Forward Fold.

00:18:21.846 --> 00:18:23.746
We're here for 
three to five breaths.

00:18:23.746 --> 00:18:25.563
Really listen to the 
sound of your breath,

00:18:25.563 --> 00:18:27.481
in and out, in and out.

00:18:35.663 --> 00:18:38.284
Soften through the jaw,

00:18:38.284 --> 00:18:40.995
soften through the brow

00:18:40.995 --> 00:18:45.166
and keep the back toes and the
front toes nice and engaged.

00:19:01.272 --> 00:19:03.774
Then connect to your center.

00:19:03.774 --> 00:19:06.652
Slowly come up and this 
time we're going to come

00:19:06.652 --> 00:19:09.864
onto the outer edge of that
left hip and we're gonna swing

00:19:09.864 --> 00:19:11.782
the right leg all the way around

00:19:11.782 --> 00:19:13.951
so you're coming to a seat.

00:19:13.951 --> 00:19:18.581
Yahoo and then bring the feet
as wide as your yoga mat.

00:19:18.581 --> 00:19:21.876
Hands come behind you and you
lift up through the chest here

00:19:21.876 --> 00:19:24.170
and then just exhale, 
take a deep breath in

00:19:24.170 --> 00:19:27.882
and exhale, send the 
knees towards the left,

00:19:27.882 --> 00:19:29.550
find that inner 
rotational right hip

00:19:29.550 --> 00:19:32.595
and try to keep 
your heart lifted here.

00:19:32.595 --> 00:19:35.556
And then through center, 
a little booty massage.

00:19:35.556 --> 00:19:37.558
We're gonna get another booty
massage too before we end

00:19:37.558 --> 00:19:39.655
and over to the right.

00:19:41.347 --> 00:19:44.684
And inhale, come to center,
keep lifting through your heart,

00:19:44.684 --> 00:19:46.269
exhale to the left.

00:19:47.792 --> 00:19:51.879
So good, inhale, lift up 
and exhale to the right.

00:19:54.151 --> 00:19:57.071
Wonderful, come 
back up to upright.

00:19:58.239 --> 00:20:00.282
We're gonna both legs out long.

00:20:00.282 --> 00:20:03.744
You're gonna bring your 
right knee in, check it out.

00:20:03.744 --> 00:20:05.329
I'm gonna come to the leg baby,

00:20:05.329 --> 00:20:08.416
the infamous leg baby here
on Yoga with Adriene channel.

00:20:08.416 --> 00:20:10.531
But today I'm actually 
going to take my right foot

00:20:10.531 --> 00:20:13.462
into my left hand 
and do a little variation

00:20:13.462 --> 00:20:17.508
for the glute, for the 
outer hip, for the piriformis.

00:20:17.508 --> 00:20:20.938
I'm going to take my right foot.

00:20:20.938 --> 00:20:23.431
I'm gonna take my right hand
to the ground for stability

00:20:23.431 --> 00:20:25.733
and then I'm gonna lean 
back, bring my left foot

00:20:25.733 --> 00:20:29.395
to the ground and 
I'm gonna slowly come on

00:20:29.395 --> 00:20:33.399
either to my right forearm, 
so actually, try that first

00:20:33.399 --> 00:20:34.835
and I'll try to 
rock side to side here.

00:20:34.835 --> 00:20:37.987
I'm gonna use my left hand to
just kind of really massage

00:20:37.987 --> 00:20:39.822
that right glute here.

00:20:41.073 --> 00:20:43.409
I'll turn this 
way so you can see.

00:20:43.409 --> 00:20:45.578
Just go on a little exploration.

00:20:45.578 --> 00:20:46.954
This is what 
we're ending with today.

00:20:46.954 --> 00:20:49.206
Find what feels good, whoa.

00:20:50.499 --> 00:20:52.543
It should feel awesome.

00:20:52.543 --> 00:20:55.129
If coming onto the forearm 
is not in your practice,

00:20:55.129 --> 00:20:59.133
you can just keep the 
hand lifted and work here.

00:21:00.551 --> 00:21:02.970
That should feel really good.

00:21:05.639 --> 00:21:08.084
After you've done 
it on the right side,

00:21:08.084 --> 00:21:10.352
connect to your center, 
your core to come

00:21:10.352 --> 00:21:13.439
back up through center, 
back up to seated.

00:21:14.940 --> 00:21:16.984
We'll do the same 
thing on the other side.

00:21:16.984 --> 00:21:18.903
You'll hug the 
left knee up and in.

00:21:18.903 --> 00:21:21.322
Catch the left foot 
with the right hand.

00:21:21.322 --> 00:21:22.781
Left hand comes back.

00:21:22.781 --> 00:21:24.116
Then when you're 
ready, right foot comes

00:21:24.116 --> 00:21:26.368
to the earth for stability.

00:21:27.870 --> 00:21:30.456
Maybe we lean 
back on that left forearm

00:21:30.456 --> 00:21:35.537
and we start to 
explore the left side, so good,

00:21:35.537 --> 00:21:40.049
seriously so great, so 
wonderful for the lower back.

00:21:40.049 --> 00:21:43.427
Look, we don't 
need any fancy machine

00:21:43.427 --> 00:21:45.471
or anything for this.

00:21:45.471 --> 00:21:49.642
An expensive massage, we're
just taking care of ourselves

00:21:49.642 --> 00:21:51.727
left and right literally.

00:21:54.605 --> 00:21:56.315
I probably look 
like a fool doing this

00:21:56.315 --> 00:21:57.581
but it feels amazing.

00:21:57.581 --> 00:22:01.570
If you're doing it with me, 
you know, you know.

00:22:04.055 --> 00:22:06.492
All right, and 
when you feel satisfied,

00:22:06.492 --> 00:22:09.495
go ahead and come 
back up to center.

00:22:10.621 --> 00:22:14.163
We'll bring the 
soles of the feet together.

00:22:14.163 --> 00:22:19.126
Grab the ankles, and inhale,
lift up through the spine.

00:22:19.126 --> 00:22:21.587
Exhale, relax the 
shoulders down and draw

00:22:21.587 --> 00:22:24.924
the tops of the 
thighs down, down, down.

00:22:26.689 --> 00:22:29.608
Inhale, just a lot of 
gratitude and appreciation

00:22:29.608 --> 00:22:33.112
for your body and then 
exhale, just slowly nose

00:22:33.112 --> 00:22:34.155
towards the toes.

00:22:34.155 --> 00:22:35.531
I don't care how far you get, 
it doesn't even matter.

00:22:35.531 --> 00:22:37.700
Just a little 
stretch in the back body.

00:22:37.700 --> 00:22:41.620
You can use your elbows, maybe
press the inner thighs down.

00:22:41.620 --> 00:22:43.289
Maybe grab the toes.

00:22:46.813 --> 00:22:49.065
Nice and loose in the neck.

00:22:51.203 --> 00:22:53.754
Fabulous, then 
press into your foundation

00:22:53.754 --> 00:22:57.918
and slowly roll up 
and I'll cross the ankles.

00:22:59.628 --> 00:23:01.827
Bring the hands to the heart.

00:23:01.827 --> 00:23:04.131
Booyah, amazing 
practice, my friends.

00:23:04.131 --> 00:23:06.594
Thank you so much for sharing
your time and your energy.

00:23:06.594 --> 00:23:09.346
This is one to 
definitely be repeated.

00:23:09.346 --> 00:23:12.016
Leave questions, 
comments down below.

00:23:12.016 --> 00:23:14.602
Like the video, bookmark it
so you can find it super easy

00:23:14.602 --> 00:23:18.230
and I'll see you 
next time, take good care.

00:23:18.230 --> 00:23:19.148
Namaste.

00:23:19.148 --> 00:23:21.984
(upbeat music)