WEBVTT

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

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I'm Adriene. Today we 
have Yoga for Dancers.

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This is a big request,
but it's not just

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for professional 
dancers or dancers in training.

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This is for everybody.

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This is a really nice 
blend of fire and grace.

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Building strength, but 
also increasing flexibility

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with that loving 
yoga connection, right?

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Conscious breath, joy, kindness.

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So hop into something 
comfy and let's get to it.

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(upbeat music)

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All right, my friends.

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Let's begin standing 
at the top of the mat,

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feet together, really together.

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Lift up through the front body.

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Ground down 
through the back body.

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Draw your hands 
together at your heart

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and just begin to feel 
your feet on the earth,

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deepen your breath, 
relax your shoulders,

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and lengthen up 
through the crown.

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Let's make the most of 
our time here together.

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Moving with nice 
conscious breath.

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Take a second here to 
just set an intention,

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something positive 
that will serve you

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in the present 
moment here as you ground.

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And we'll gently bow the head
to the heart, chin to chest.

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Feel that deep stretch in the
back of the neck right away.

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And then slowly release 
the fingertips to the ground.

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And inhale, reach for the sky.

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Big stretch here as you exhale.

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Rain it down and forward.

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What's up, Benji?

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Inhale, lift up halfway.

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Find length through the crown.

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And then let's go ahead 
and pull the elbows back.

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Long beautiful neck here.

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Exhale, soften and fold.

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Take a couple of breaths here.

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Bend the knees as 
generously as you need.

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And let any stress or 
tension you've been carrying

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just drop, melt 
off the shoulders.

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Release and let go.

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And then release, and we'll
bring the hands to the earth.

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Step the right foot back, 
step the left foot back.

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Strong Plank Pose.

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Take a couple of breaths here.

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Rock front, rock back.

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And then slowly lower 
all the way to the belly.

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Cobra Pose, inhale.

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And exhale to release.

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Awesome.

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Curl the toes under, 
press up to Plank Pose.

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Take a deep breath in, and
exhale, Downward Facing Dog.

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Take a couple of 
breaths here to work it out.

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Pedal the feet.

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You're going to 
really open the elbow creases

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towards the front 
of your yoga mat today.

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Melt the heart back.

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Hug the lower ribs in.

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And when you're ready, 
anchor through the left heel

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and inhale, lift 
the right leg up high.

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Start by turning all toes,
especially that pinky toe, down.

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And just giving 
little baby pulses here.

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As you do this craw, claw.

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(laughs) Not craw, claw.

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Claw through the fingertips,

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baby pulses with the right heel.

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Hug the front body up 
to meet the back body.

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Find that external 
rotation in the shoulders

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and lengthen through 
the crown of the head.

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We're here for five.

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Breathe deep.

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Anchor through 
the left heel, four.

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Three, two, and 
slowly release on the one.

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Step forward.

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Pyramid posture.

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You're going to pivot on 
the back foot just a bit.

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Left toes pointing towards the
front left corner of the mat.

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Pull up through 
the right hip crease.

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Inhale to find length.

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And exhale to fold.

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One more time just like that.

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Inhale to find length.

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And exhale to fold.

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So you can bring 
the hands to rest.

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Maybe bring them to rest on
the earth, fingertips on mat.

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Or maybe bring them 
around to clasp the right calf

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as you draw your nose 
in towards your navel.

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Another option would be 
to interlace the fingertips

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behind your tail or 
grab opposite elbow.

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So find a variation 
here that feels awesome.

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Keep strong, strong legs 
here as you breathe deep.

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(deep breathing)

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Nice long full deep breaths.

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And then the 
next time you exhale,

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slowly release the 
hands to the earth.

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Lift the back 
heel all the way up.

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Shift your front knee 
over your front ankle.

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And let's lift up half splits.

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So left inner thigh 
reaches up towards the sky.

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Now you can play 
around here, of course.

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Opening up through the hip.

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Sending the left toes up high.

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Or we'll work on 
squaring the hips

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and sending the 
left foot out long.

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So this really depends 
on what you're working on,

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what you're trying to 
balance out on your body today.

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And then for the 
last cycle of breath

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we might wrap the arms 
around the calf again here.

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If that's not 
available to you, no worries,

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keep the fingertips 
on the ground.

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Breathing deep.

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And then slowly to 
come out of the posture

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we'll release, 
bend that left knee in.

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And then you're 
going to shoot it

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all the way out 
to a nice low lunge.

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Open the chest, 
open the shoulders,

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breathe into the front 
of that left hip crease.

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Inhale in.

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And then exhale, 
plant the palms.

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Step the right toes back.

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Belly to Cobra, or 
chaturanga to Up Dog.

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Take your time.

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Inhale to open the chest, 
feel the abdominal wall,

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those muscles 
stretch nice and long.

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And then slowly back 
to Downward Facing Dog.

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Deep breath in.

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Long breath out.

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(deep breathing)

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Anchor the 
right heel and inhale,

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lift the left leg up high.

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Claw through the fingertips.

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So again, go ahead 
and stay nice and square

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with me here, my friends.

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So turn the left 
toes down, down, down.

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Anchor through your right heel.

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So left pinky toe is really
turning towards the earth.

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Then here we go, baby pulses

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with the left heel, 
baby pulses up and down.

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So firing up 
through the lower belly,

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firing up through the glutes.

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Deep stretch in the back 
of the right leg of course.

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And we're opening 
through the shoulders here,

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elbow creases towards the front.

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Length through the crown.

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Connect to your 
fire in that belly.

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Connect into that warmth.

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So don't resist it, 
just lean in.

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So plug into what's 
coming up basically.

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Don't resist, plug in.

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We're here for 
five, four, three, two.

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Slowly release on the one,
step the left foot up high.

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Pyramid posture.

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So turn the right toes out.

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And just take a second to 
get situated in your body.

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Pull that left 
hip crease up and in.

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Reconnect with your breath.

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Then on your next 
inhale find length.

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So actively 
lengthen through the crown,

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and then exhale, fold.

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One more just like that.

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Big inhale to lengthen.

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And exhale to fold.

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Now whatever variation 
you took on the other side,

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give it a try on this side.

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So if it was 
interlacing the fingertips,

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maybe clasping opposite elbow.

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Reverse namaste is 
always an option here.

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Breathing deep.

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Or maybe 
fingertips stay on the earth.

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Or maybe the palms 
come to cradle

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the left calf here

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as you draw the nose in.

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Squeezing our 
thighs towards the midline.

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You got this.

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So we're creating 
stability around the joints,

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building strength, and 
working on flexibility.

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The most important thing and
the true, true value of yoga

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in my opinion is marrying
the breath to the experience,

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letting it come out of that
relationship with your breath,

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which is what we need 
to perform as a dancer,

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to be present, joyful, 
connect the emotional body

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and the physical body, 
unite them as one.

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Nice work. Slowly release 
the fingertips to the earth.

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You're going to 
shift your left knee

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in line with your left ankle.

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Lift the right heel up.

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Here we go.

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Inhale in.

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Exhale, lift from the 
right inner thigh first.

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So take your core 
strength with you.

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Really move from 
your center here.

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Turn the right toes down.

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And then from here we can
start to open up as feels good.

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Or maybe you keep working
on this nice square opening.

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Or maybe let's 
say dance of the two.

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Make sure you're breathing
nice long smooth deep breaths.

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And maybe for the 
last cycle you work

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to bring the hands 
behind the leg here, the calf.

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(deep breathing)

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And then slowly from your
center bring that right knee in.

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Squeeze it in, 
squeeze it in, squeeze it in.

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And then shoot it out, 
nice low lunge.

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Step it lightly.

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And then open the chest.

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Inhale, open the shoulders.

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Feel that big stretch in the
front of the right hip crease.

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And then exhale, plant the
palms, step the left toes back.

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And vinyasa, belly to Cobra, 
or chaturanga to Up Dog.

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Feel the front body 
lengthen as you open the chest.

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And then exhale, contract 
and send it up and back,

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Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Beautiful.

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Ragdoll, so step the right
foot out behind the right hand.

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Left foot up 
behind the left hand.

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Feet nice and wide.

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Then big inhale 
lifts you up halfway.

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Exhale to fold.

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Interlace the fingertips behind.

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And you're going to bend 
the elbows left to right.

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Lift the toes up 
for just a breath.

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Inhale to find length.

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And then exhale to draw 
your nose towards your navel.

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So you can bend the knees 
as generously as need here.

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Otherwise we'll work 
to straighten the legs.

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Again, elbows left to right.

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Really pressing into all 
four corners of the feet.

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Listen to the 
sound of your breath.

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One more cycle.

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And then release.

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Tuck the chin, bend the knees,

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so much so that your belly
comes to the tops of the thighs.

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Then slowly roll 
it up, take your time.

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Imagine tearing your 
yoga mat in half here.

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So you're really 
pressing into the feet,

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engaging the legs, or pressing,

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almost just imagining the
yoga mat tearing in the middle

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as we lift, 
lift, lift, lift, lift.

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Strong legs, strong legs.

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Lift the chest, open the heart,

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open the palms, Mountain Pose.

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Without looking 
down, slowly bring

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the feet together, 
really together.

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Deep breath in.

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Long breath out.

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Slowly shift your 
weight to your left foot.

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And inhale, lift 
the right knee up high.

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Exhale, send the right toes out,

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Warrior Three, airplane arms.

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Right toes out, 
fingertips reach out.

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Crown of the head forward.

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Here we go, big breath in here.

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Lift front body 
up to meet back body.

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Open the chest, 
spread the fingers.

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Exhale, contract navel to spine.

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Right knee lifts up.

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And then you can take 
a little open palm here.

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You can also bring the hands
together when you lift up here.

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Alright, here we go.

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Inhale, send the 
fingertips out, right toes out.

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Crown of the head forward.

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And exhale, right knee comes in.

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Let's bring the hands together.

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Inhale, find that expansion.

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And exhale, right knee 
comes in, squeeze and lift.

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Crown reaches up, 
palms together.

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One more time.
Big inhale, nice and slow.

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Draw the navel up 
to meet the spine.

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Tuck the chin into the chest.

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Breathe and exhale, 
rounding through.

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Cross right ankle over 
the top of the left thigh.

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Inhale, lift the 
sternum to the thumb.

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And exhale, Forward Fold.

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Keep the right 
toes nice and bright.

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Fingertips to the earth.

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A couple of 
cycles of breath here.

00:13:42.235 --> 00:13:43.503
Breathing deep.

00:13:44.911 --> 00:13:46.846
So depending where 
you are in your body

00:13:46.846 --> 00:13:50.183
and in your energy 
level and your mood,

00:13:50.183 --> 00:13:52.051
or we have of course 
people from all over the world

00:13:52.051 --> 00:13:55.655
practicing this with us, 
you can stay here.

00:13:56.876 --> 00:13:59.095
If there's an arm 
balance here in your practice,

00:13:59.095 --> 00:14:01.816
maybe you work towards that.

00:14:02.495 --> 00:14:04.364
Too far up at the 
front of my mat here.

00:14:04.364 --> 00:14:06.903
Maybe it's a toe stand.

00:14:09.142 --> 00:14:10.641
Breathing deep.

00:14:12.829 --> 00:14:14.597
So the most important 
thing is that you stay

00:14:14.597 --> 00:14:18.049
really present in 
your body with your breath.

00:14:21.901 --> 00:14:24.704
If you're in a variation, 
take one more big inhale

00:14:24.704 --> 00:14:26.072
and then use 
your exhale to meet us

00:14:26.072 --> 00:14:28.908
all the way back, 
all the way up here.

00:14:28.908 --> 00:14:31.011
Standing, lifting right 
knee up towards the chest.

00:14:31.011 --> 00:14:32.919
Lift, lift, lift, lift.

00:14:32.919 --> 00:14:35.015
And then exhale to 
release, Mountain Pose.

00:14:35.015 --> 00:14:39.776
Don't look down, keep 
your awareness and your focus,

00:14:39.776 --> 00:14:42.296
your gaze out nice and front.

00:14:43.777 --> 00:14:44.911
Then again, don't look down.

00:14:44.911 --> 00:14:47.019
So just put your awareness,

00:14:47.019 --> 00:14:48.615
your eyeballs on 
the soles of your feet.

00:14:48.615 --> 00:14:52.552
And bring the feet 
together, really together.

00:14:52.552 --> 00:14:53.697
And here we go again.

00:14:53.697 --> 00:14:55.359
Shifting the 
weight to the right foot.

00:14:55.359 --> 00:14:57.094
Deep breath in.

00:14:57.094 --> 00:14:59.330
Then slowly release 
the fingertips down.

00:14:59.330 --> 00:15:01.966
Open your palms, Mountain Pose.

00:15:01.966 --> 00:15:03.200
Keep breathing.

00:15:04.294 --> 00:15:07.130
Enjoy this time with 
your body, with your breath.

00:15:07.130 --> 00:15:09.168
As you're ready, shift 
the weight to the right foot

00:15:09.168 --> 00:15:12.836
and slowly begin to 
peel the left leg up high.

00:15:12.836 --> 00:15:13.670
Fire up your core.

00:15:13.670 --> 00:15:15.738
Big breath in, lift 
up from the armpit chest.

00:15:15.738 --> 00:15:17.407
Nice long beautiful neck.

00:15:17.407 --> 00:15:18.241
And here we go.

00:15:18.241 --> 00:15:21.311
Slowly sending it out, 
Warrior Three.

00:15:22.278 --> 00:15:25.761
Just checking in on this side.

00:15:25.761 --> 00:15:27.584
Working it out, 
balancing the right

00:15:27.584 --> 00:15:28.651
and the left side of the body.

00:15:28.651 --> 00:15:30.520
Lift the front body 
up to meet the back body.

00:15:30.520 --> 00:15:32.489
Draw the navel in and up.

00:15:32.489 --> 00:15:33.556
After you've taken 
a couple of breaths

00:15:33.556 --> 00:15:37.126
to go through your 
checklist, find a flow.

00:15:37.126 --> 00:15:40.330
So you inhale in here, 
lift the left inner thigh up.

00:15:40.330 --> 00:15:44.501
Exhale, slowly lift the left
knee up towards your chest.

00:15:45.505 --> 00:15:48.985
Inhale to expand and fly.

00:15:51.087 --> 00:15:53.490
And exhale to reel it all in.

00:15:57.390 --> 00:16:02.286
Inhale, open, fly, 
soar, look forward.

00:16:02.286 --> 00:16:04.542
Exhale, bring it in.

00:16:06.259 --> 00:16:07.727
Let's do one more.

00:16:07.727 --> 00:16:10.964
Try to create a full 
body experience here.

00:16:10.964 --> 00:16:13.199
Lift the corners 
of the mouth slightly.

00:16:13.199 --> 00:16:15.668
Go way beyond the physical body.

00:16:15.668 --> 00:16:19.572
Connect to your energetic 
body and then reel it in.

00:16:19.572 --> 00:16:22.609
We'll cross the left 
ankle over the right.

00:16:22.609 --> 00:16:24.644
Inhale in, lift the chest.

00:16:24.644 --> 00:16:28.233
And exhale all the 
way down and forward.

00:16:29.309 --> 00:16:30.410
Awesome, you're doing great.

00:16:30.410 --> 00:16:32.078
Breathe deep, stick with it.

00:16:32.078 --> 00:16:35.281
If this is challenging for you,
meet your appropriate edge.

00:16:35.281 --> 00:16:38.108
Keep the toes bright, 
the shoulders relaxed.

00:16:38.108 --> 00:16:40.153
Breath nice and full.

00:16:41.401 --> 00:16:42.969
So for the 
variations on this side,

00:16:42.969 --> 00:16:44.804
you can just stay 
in the Forward Fold.

00:16:44.804 --> 00:16:45.638
If you want to 
try to arm balance,

00:16:45.638 --> 00:16:47.286
you plant the palms.

00:16:47.286 --> 00:16:50.076
You create space in the 
shoulders, lots of stability.

00:16:50.076 --> 00:16:51.611
And you create a 
little shelf here

00:16:51.611 --> 00:16:53.847
with your forearms 
as you look forward.

00:16:53.847 --> 00:16:58.084
And just rock front and
back, maybe lift the toes.

00:16:58.084 --> 00:17:01.754
Maybe the toe stand is 
the variation you choose.

00:17:01.754 --> 00:17:04.122
Or maybe you just stay put here.

00:17:04.122 --> 00:17:06.860
(deep breathing)

00:17:15.912 --> 00:17:18.848
Then take one 
more cycle of breath.

00:17:20.530 --> 00:17:22.752
And then slowly 
bring the hands together

00:17:22.752 --> 00:17:26.169
and take your time as 
you rise all the way back up.

00:17:26.169 --> 00:17:28.571
We'll bring the left knee
all the way up to the chest.

00:17:28.571 --> 00:17:30.039
Squeeze and lift, 
squeeze and lift.

00:17:30.039 --> 00:17:31.975
Press down 
through your right foot.

00:17:31.975 --> 00:17:36.146
And then slowly release 
everything, Mountain Pose.

00:17:37.103 --> 00:17:38.771
Open the hands out.

00:17:38.771 --> 00:17:40.843
Lift the chest up.

00:17:40.843 --> 00:17:42.162
Inhaling deeply.

00:17:43.419 --> 00:17:48.124
Then exhale to relax your
shoulders and draw the belly in.

00:17:48.124 --> 00:17:50.393
Without looking down, 
nice and slow,

00:17:50.393 --> 00:17:52.128
you're going to 
open the legs wide.

00:17:52.128 --> 00:17:54.164
Turn the toes as wide 
as your yoga mat here.

00:17:54.164 --> 00:17:56.479
Let them spill off the edge.

00:17:56.479 --> 00:17:58.201
Then inhale, 
imagine this upward current

00:17:58.201 --> 00:18:00.470
of energy 
through the front body.

00:18:00.470 --> 00:18:01.604
Grounding through the back body.

00:18:01.604 --> 00:18:03.773
So lengthen tailbone down.

00:18:05.061 --> 00:18:08.197
Then inhale, 
hands come together.

00:18:08.197 --> 00:18:09.362
And exhale nice and slow,

00:18:09.362 --> 00:18:11.467
as if you were 
sliding down a wall.

00:18:11.467 --> 00:18:14.871
So you're going to 
move nice and slow here.

00:18:14.871 --> 00:18:17.974
Coming all the 
way down into Malasana

00:18:17.974 --> 00:18:20.043
or your version of a yogi squat.

00:18:20.043 --> 00:18:23.546
So take your time, 
slide down, down, down.

00:18:27.236 --> 00:18:30.340
When you get there, if 
the heels come up, no problem.

00:18:30.340 --> 00:18:32.909
If you have to adjust 
your feet, no problem.

00:18:32.909 --> 00:18:35.911
We'll bring the 
outer edges of the arms

00:18:35.911 --> 00:18:39.253
to the inner thighs, inner knee.

00:18:39.253 --> 00:18:40.980
And we'll create a 
little resistance here

00:18:40.980 --> 00:18:43.823
as we squeeze the 
legs in towards the arms

00:18:43.823 --> 00:18:47.460
and press the arms 
out towards the legs.

00:18:47.460 --> 00:18:51.931
Use this energy here to find
more length through the torso.

00:18:51.931 --> 00:18:55.571
Nice long beautiful 
neck, lots of length.

00:18:55.571 --> 00:18:57.503
Lifting up through the crown.

00:18:59.492 --> 00:19:01.361
Take a deep breath in.

00:19:01.361 --> 00:19:03.290
Then try to keep the 
outer edges of the feet

00:19:03.290 --> 00:19:06.566
firmly planted as you 
release the fingertips forward.

00:19:06.566 --> 00:19:09.369
Then inhale, just 
press up just a bit.

00:19:09.369 --> 00:19:11.738
We're here for five, four,

00:19:11.738 --> 00:19:13.473
so you're not 
dropping down here.

00:19:13.473 --> 00:19:17.610
Three, two, and with 
control, with grace on the one,

00:19:17.610 --> 00:19:19.579
fingertips come behind you.

00:19:19.579 --> 00:19:21.314
We lift the toes first.

00:19:21.314 --> 00:19:25.220
And then slowly come to a seat.

00:19:25.220 --> 00:19:26.900
Now, bring the feet in front.

00:19:26.900 --> 00:19:29.562
We're going to windshield 
wiper the legs, so 90, 90.

00:19:29.562 --> 00:19:33.039
So just take the 
knees over to one side

00:19:33.039 --> 00:19:35.975
two 90 degree angles here

00:19:35.975 --> 00:19:39.378
and find a little 
lift through the chest.

00:19:43.019 --> 00:19:46.839
And then to the 
other side, 90, 90.

00:19:46.839 --> 00:19:49.355
Lift the chest, breathe.

00:19:57.400 --> 00:20:00.770
And then lift it back up, soles
of the feet come together.

00:20:00.770 --> 00:20:02.672
We open the knees wide.

00:20:02.672 --> 00:20:04.774
Open the feet like a book here.

00:20:04.774 --> 00:20:06.672
Let the thighs grow heavy.

00:20:06.672 --> 00:20:08.444
Inhale to lift the heart.

00:20:10.850 --> 00:20:13.853
Find soft easy 
movement in the neck.

00:20:17.887 --> 00:20:19.655
And stay here lifted.

00:20:20.707 --> 00:20:23.109
Or on an exhale, 
contract navel to spine

00:20:23.109 --> 00:20:25.912
and slowly send 
your heart forward.

00:20:25.912 --> 00:20:28.181
Pull the elbows 
left to right a bit here

00:20:28.181 --> 00:20:30.362
and look forward 
as if you were looking

00:20:30.362 --> 00:20:32.599
like off into a pond.

00:20:32.599 --> 00:20:36.068
So give yourself 
a little image here.

00:20:38.127 --> 00:20:38.961
Inhale in.

00:20:39.939 --> 00:20:44.110
Exhale, tops of the thighs
grow heavier, and ground down.

00:20:46.589 --> 00:20:48.591
And then slowly release.

00:20:49.619 --> 00:20:51.053
Awesome work.

00:20:51.053 --> 00:20:53.556
We'll come to 
lie flat on our back.

00:20:53.556 --> 00:20:54.791
Take your time.

00:20:58.578 --> 00:21:00.880
And when you get there, hug
the knees up to the chest.

00:21:00.880 --> 00:21:03.149
Take a deep breath in.

00:21:03.149 --> 00:21:05.151
Inhale, lots of love in.

00:21:06.125 --> 00:21:08.528
And exhale, lots of love out.

00:21:09.809 --> 00:21:12.193
Peel the nose up 
towards the knees.

00:21:12.193 --> 00:21:13.741
Inhale.

00:21:14.574 --> 00:21:18.397
And exhale, maybe you grab
the outer edges of the feet.

00:21:19.665 --> 00:21:22.315
Create more space 
with every breath in.

00:21:23.976 --> 00:21:26.712
And soften with 
every breath out.

00:21:27.864 --> 00:21:29.388
Happy Baby Pose.

00:21:29.388 --> 00:21:31.501
Nice and slow, 
you'll lower the head,

00:21:31.501 --> 00:21:32.668
the neck, the shoulders.

00:21:32.668 --> 00:21:35.338
You'll take the 
soles of the feet up high.

00:21:35.338 --> 00:21:40.404
Then bring your elbows in
and open the knees out wide.

00:21:41.204 --> 00:21:43.506
Take any soft easy 
movement here that feels good.

00:21:43.506 --> 00:21:47.410
Maybe straightening 
one leg and then the other.

00:21:54.811 --> 00:21:57.513
And then we'll 
release everything.

00:21:57.513 --> 00:21:59.182
Extending the legs out long,

00:21:59.182 --> 00:22:01.317
wiggling the fingers, 
wiggling the toes,

00:22:01.317 --> 00:22:05.221
bringing the arms to 
rest gently at your sides.

00:22:09.786 --> 00:22:11.687
When you're ready, 
find stillness,

00:22:11.687 --> 00:22:14.123
take a deep breath in, smile.

00:22:15.815 --> 00:22:18.684
Exhale, close your 
eyes and relax everything

00:22:18.684 --> 00:22:20.586
for just a moment here.

00:22:26.075 --> 00:22:29.779
Take a second 
to just take stock,

00:22:29.779 --> 00:22:32.470
give thanks for your body.

00:22:33.663 --> 00:22:37.816
If you have something 
that's in the healing process,

00:22:37.816 --> 00:22:42.777
trust the divine 
timing in that, of that.

00:22:49.215 --> 00:22:52.197
And then slowly without 
looking, bring your index finger

00:22:52.197 --> 00:22:54.810
and thumb together to touch,

00:22:54.810 --> 00:22:57.810
a little mudra 
in the hands here.

00:23:01.240 --> 00:23:03.075
Take a deep breath in.

00:23:04.984 --> 00:23:06.835
And exhale.

00:23:09.589 --> 00:23:11.571
Thank you so much 
for sharing your time

00:23:11.571 --> 00:23:12.612
and your energy with me.

00:23:12.612 --> 00:23:14.233
Please share 
this video with anyone

00:23:14.233 --> 00:23:17.553
who you think it 
might be useful for.

00:23:17.553 --> 00:23:20.399
Take good care of your 
body, but also your mind

00:23:20.399 --> 00:23:23.676
and your heart space as 
well, for it's all connected.

00:23:23.676 --> 00:23:25.871
I'll see you next time.

00:23:25.871 --> 00:23:27.172
Namaste.

00:23:27.172 --> 00:23:30.309
(upbeat music)