WEBVTT

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- Hi everyone!
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji,

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and today we have a practice

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that focuses on the low
back and the hamstrings.

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I think you're gonna love it,
it's super stretchy,

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low to the ground, and
sure to make you feel good.

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

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(upbeat music)

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Alrighty, my friends, welcome.

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We're gonna start
seated because today's practice

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is all low to the ground,
nice and supportive.

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So come on down,

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you're gonna come to
the center of your mat.

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If you want to
kick it old school,

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you can move the fleshy
part of the buttocks aside,

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just really feel your
sits bones kind of ground down.

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Hats off to you for
taking time for yourself,

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we're gonna jump right
in by taking a big, deep,

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loving breath in
through the nose.

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Exhale, relax your shoulders,

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and you're gonna come
into a little position here

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with the knees up and
the feet kind of grounded

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on the earth.

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Then take your
hands back to support you,

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fingertips can turn out here

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towards the back
edge of your mat.

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And again,
another big breath in.

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Maybe lifting the chest,
the heart a little bit,

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and then exhale,
relaxing the shoulders down.

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And then one more
big, loving breath

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just to kind of ground
down in this moment.

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Awesome, then when you're ready,

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we're gonna allow
the knees to fall gently

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to one side, any side,
and pause there.

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As you do this,

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you're gonna think
about drawing the thigh bones,

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this femur bone here, up
into the socket on both legs

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so you kind of
find a little lift,

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and take a deep
breath in.

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And use your
exhale to come through

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and take it to the other side.

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And same thing, when
you get to the other side,

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pause here and best you can,
your thigh bone,

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imagine this thigh
bone kind of hugging in

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and it just
kind of lifts you up,

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you find this kind of gentle
lift from the pelvic floor.

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Take a deep breath in.

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And as you exhale,
come back to center.

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Now you're just gonna
rock and roll, back and forth,

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and as you do this,

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your bum will come
closer towards your heels.

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Benji's already sleeping.
(chuckles) We just started.

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And then eventually,

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you're gonna come
all the way to your back

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and your sits bones
are gonna be close

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to your heels, knees up,

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and if you want to center
yourself in the mat, you can.

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And then three
nice long breaths here.

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Inhaling in through the nose.

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Maybe feeling the
belly rise as you breathe in.

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And relaxing the
weight of your body

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into the earth
as you breathe out.

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For your next two breaths,
maybe close your eyes,

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trust me,
trust yourself.

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Trust the video.

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And feel your back
supported by your yoga mat.

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You know, what if this practice

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could help change
the course of your day,

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could guide you to
feeling more balanced.

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We're gonna
stretch you out today

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so that you can feel
closer to your optimal health,

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because when you feel good,

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everything's better. (laughs)

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Brilliant, quote
me on that. (chuckles)

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But it's true, right?

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When you feel good,
you're in a better place

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to help others, to do
your best,

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to spread love, whatever it is
you're going for, right?

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And it'll be
different for everyone.

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Okay, so knees are up,

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we're gonna really ground
down through the left heel

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and draw it a little
bit closer to your left hip.

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Feel that strong connection

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through all four corners of
your left foot and from there,

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we'll slowly take the
right foot up towards the sky.

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So rather than focusing

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on straightening the
right leg here to start,

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send your awareness, your
mind's eye, to your low back,

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what's going on.

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See if you can scoop your
tailbone up towards the sky,

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let your low
ribcage get really heavy,

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your abs kind of turn on
here, (snaps fingers) hey-oh,

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and your low back becomes
nice and flush with the mat.

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So start with
the foundation, right?

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That which is
touching the earth.

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Left foot nice and planted,

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low back nice and
flush with the mat,

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now we can start to pay
attention to this extended leg.

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Go on and bend the knee
generously here to start,

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and you can take your
fingertips and if they can,

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maybe interlace
them behind your thigh.

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If they don't reach,

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you can maybe pause the video
and grab like a dish towel

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just to kind of give
you a little extension,

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or if you have
a yoga strap, awesome.

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A neck tie works,
a small rope, whatever.

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Okay, but make it work here,
don't get discouraged.

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Alright, then
same action as before,

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imagine your thigh
bone really dropping down

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into the hip socket

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and here we kind of
have gravity to help us.

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And wherever you are today,
take a deep breath in

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and as you exhale,
see if you can draw

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your knee closer
towards your face.

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And if the leg starts
to straighten, awesome,

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if not, no worries,
keep it nice and bent.

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Then let your shoulders get
heavy, keep the chest open here,

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and we're just gonna
point and flex the right foot

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as you deepen your breath,
nice and easy.

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Tuck the chin slightly

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to lengthen through
the back of the neck,

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and now, again,
if you feel comfortable,

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close your eyes.

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Maybe rotate the ankle
one way and then the other.

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Great, take one more
cycle of breath here,

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option to peel the nose up
towards the thigh bone here,

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just lifting,
creating space in the spine.

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Breathing, breathing, breathing.

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And then releasing it on
an exhale, nice and slow.

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Okay, keep your
right foot lifted,

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you're gonna
bend your right knee,

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from here we're
gonna take the hand

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and we're gonna grab the
outer edge of the right foot.

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If the hand doesn't make it,

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you can use the dish
towel or the strap here,

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you can also just hook
your fingers on a pant leg

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or clasp your right shin.

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So there's always options,

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use the mantra
find what feels good

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to help guide you moment to
moment, really make it your own.

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It's all good if
the legs are tight,

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you're not alone. (chuckles)

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If the low back is tight,
you're not alone,

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that's why we all
selected this video.

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Alright, coming into a
little Half Stirrup Posture,

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your version, when you're ready.

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The action here is again drawing
that right thighbone down,

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right hip crease down with it,

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and then sending the
sole of the right foot

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up towards the sky.

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Left hand can rest gently
on the belly or the ribcage,

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and we're gonna slowly
drop the right shoulder down,

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allowing the right hamstring
to get a good stretch here

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as you again pull
that right hip crease

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down towards the front
right corner of your mat.

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Keep your left knee
pointed up towards the sky,

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so we're working to create
full body awareness here always.

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More loving
awareness with each practice.

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Take one more
deep breath in here,

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see if you can soften
the skin of the face.

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Awesome, and
then slowly release,

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right foot comes
to the earth, it plants.

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Same action as before,
we're gonna take the knees

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over towards the
left side of your mat.

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Great, hands come
to the low ribs here

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or you can take them out,
Texas T, whatever feels good.

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Take a deep breath in here,

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low back can come off
the mat here for sure.

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If you need a little more,

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we're gonna take the left ankle

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and cross it over the
top of the right thigh.

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Try to keep both feet active,
so not relaxed here,

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but a little energy in the toes.

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And then returning
to the breath here,

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you can close your eyes or
just gently soften your gaze,

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and feel your
breath as you continue

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to extend the inhale

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and lengthen your exhales.

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Alright, draw your
navel in just a bit,

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and from center,
begin to roll it back up,

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both feet planted
firmly on the ground.

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Good, scoop your tailbone up,

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let the low back
get flush with the mat,

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low ribs get heavy,

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and one more time
kicking the right leg up.

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This time, flex your right
toes actively towards your face

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or your third eye,

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and you can repeat
what you did before,

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interlacing the fingertips
behind the hamstring

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or taking a modification
with a homemade prop.

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Or this time, we might try to
slide the hands to the calf

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or if you're ready, you can
take your index finger and thumb

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to the big toe.

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Sorry, it's index finger,
middle finger, and thumb,

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and bring it to the big toe

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and breathe here.

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Use your foundation,
navel drawing down to the spine,

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abs turned on,
left leg firmly planted.

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Find your breath.

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Awesome work, take one
more cycle of breath here.

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Option to peel the nose up
toward the top of the thigh.

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Good, and then slowly release.

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Right foot comes to the ground,
check it out,

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right knee, just right knee's
gonna open towards the right

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for a little
Half Baddha Konasana.

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So you can keep the
left leg firmly planted

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or we can start to
extend the left leg out long

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so you're in kind of like
a Reclined Tree Pose here.

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And resist the urge to
try to force things here,

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just kind of notice
and use your breath

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and take a more
restorative approach.

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So left foot can
be active or relaxed,

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I'll leave that to you.

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Hands can rest on the low
ribs or if you're feeling it,

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take the arms all
the way up and overhead.

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Again, little Reclined
Vriksasana, Tree Pose.

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Take the deepest
breath you've taken all day,

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big inhale.

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Good, exhale,
bring everything back,

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knees come up,
feet return to the earth,

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we'll walk the heels up

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and take it to the other side.

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One cycle of
breath in and out here,

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inhale lots of love in.

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Exhale, lots of love out.

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Walk the right
heel up towards the hip,

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plant it firmly,
dig into your right heel,

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feel your center turn on,
find your foundation,

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and then when
you're ready, from there,

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take the left leg up high.

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Keep the left knee
bent here to start.

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Again, imagine that
thigh bone getting heavy,

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dropping down in the socket
here, so lots of awareness.

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Great, and then maybe
we interlace the fingertips

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behind the hamstring.

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Maybe you were
taking a modification here.

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Good, and then just take
a second to point and flex

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the left toes, breathing.

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And then maybe
rotating that ankle one way

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and then the other.

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And pay attention,
notice what's going on.

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I'm noticing my left
ankle is a little sticky.

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And after a little articulation
in the foot and ankle,

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you can work to straighten
the leg just a little bit

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if it feels right, if not,
no worries.

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Peel the left hip crease down,

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breathe, breathe, breathe.

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Excellent, for this
last cycle of breath,

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option to lift the nose
towards the top of the thigh.

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Feel this excellent kissing
of the low back to the earth,

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should feel good,

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hips drawing down in the socket,

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lots of awareness in
the whole body.

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And then slowly release.

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You can bend your knee,
keep your left foot lifted.

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Left foot lifted,
say that five times fast.

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And we're gonna
take the left hand

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to the outer edge of the
left foot as you're ready.

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Pay attention to the
sensation in your left hip,

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feel that awesome compression
in the left low back.

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And when you're ready,

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take it to your
version of Half Stirrup.

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So the stirrup is here,
of course,

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on the arch of the left foot.

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Your pose does not
have to look like mine.

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Just work with your body here
today and use your breath.

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If you're not breathing deep,

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then take a step back
and let's enhance that.

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Remember the
breath always come first.

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So left hamstring now
getting some sunlight.

00:14:00.625 --> 00:14:03.291
Notice if you've lost
awareness in your right leg,

00:14:03.291 --> 00:14:04.333
maybe the knee's coming out

00:14:04.333 --> 00:14:08.875
or the foot has come
unplanted, reestablish.

00:14:09.667 --> 00:14:14.458
You should be feeling a
strong, beautiful kind of like

00:14:14.458 --> 00:14:17.375
pressure point in the
left low back, upper hip,

00:14:17.375 --> 00:14:18.792
should feel good.

00:14:20.375 --> 00:14:21.542
Let's take one more breath

00:14:21.542 --> 00:14:24.458
to kick the left heel a
little higher towards the sky.

00:14:24.458 --> 00:14:26.375
Relax the left shoulder down.

00:14:28.875 --> 00:14:31.583
And then use your
exhale to release it gently,

00:14:31.583 --> 00:14:33.708
left foot comes to the earth.

00:14:33.708 --> 00:14:35.583
Inhale in deeply here.

00:14:36.667 --> 00:14:37.959
And on your exhale,

00:14:37.959 --> 00:14:41.834
melt the knees towards the
right side of your yoga mat.

00:14:42.875 --> 00:14:45.333
Let the hands come out Texas T

00:14:45.333 --> 00:14:48.083
or let the palms
gently rest on the low ribs.

00:14:49.041 --> 00:14:52.417
Tuck the chin again, lengthen
through the back and the neck.

00:14:54.625 --> 00:14:57.083
And breathe,
taking the right ankle

00:14:57.083 --> 00:14:59.792
across the top of the left thigh

00:14:59.792 --> 00:15:03.583
if that feels right for you
today, if not, just hang here.

00:15:10.667 --> 00:15:11.959
If you haven't already,

00:15:11.959 --> 00:15:14.041
maybe try a
couple audible breaths,

00:15:14.041 --> 00:15:16.583
really anchoring your mind,
the busy mind,

00:15:18.083 --> 00:15:21.583
in the sound of your breath,
with the sound of your breath.

00:15:29.625 --> 00:15:31.875
And then from center,

00:15:31.875 --> 00:15:33.083
activate the core just a bit,

00:15:33.083 --> 00:15:37.208
let that be what
brings you up back through.

00:15:37.208 --> 00:15:39.083
Alright, take a deep breath in.

00:15:40.542 --> 00:15:42.083
Long breath out.

00:15:43.458 --> 00:15:45.834
Ground through your right
foot and when you're ready,

00:15:45.834 --> 00:15:48.125
inhale, send the
left leg up high.

00:15:49.834 --> 00:15:53.000
Activate the foot by flexing
the toes towards your face

00:15:53.000 --> 00:15:55.834
so your left heel is
reaching up towards the sky.

00:15:55.834 --> 00:16:00.125
It's okay to bend your
left knee generously, right?

00:16:00.125 --> 00:16:01.875
Find what feels good.

00:16:03.250 --> 00:16:05.667
Try to stay in the
moment with your body.

00:16:05.667 --> 00:16:08.917
Let whatever sensations
show up any given day.

00:16:08.917 --> 00:16:10.041
Let them be, right?

00:16:10.041 --> 00:16:12.750
That's the way we really
progress in our practice anyway

00:16:12.750 --> 00:16:14.792
in a nice, sustainable,
feel-good way.

00:16:15.667 --> 00:16:18.208
So no forcing, no pushing.

00:16:19.417 --> 00:16:22.792
So, that said, find your
bind here on the left side,

00:16:22.792 --> 00:16:24.917
maybe slide it up
to the calf today,

00:16:24.917 --> 00:16:26.500
maybe you take
your peace fingers,

00:16:26.500 --> 00:16:28.750
the middle finger,
index finger, and thumb

00:16:28.750 --> 00:16:33.750
to the left big toe,
draw the left shoulder down.

00:16:36.291 --> 00:16:41.291
Work to extend your inhale
here and elongate your exhale.

00:16:43.291 --> 00:16:45.417
When we work with
the breath in this way,

00:16:45.417 --> 00:16:48.125
kind of prioritizing
the breath first,

00:16:48.125 --> 00:16:53.125
you're going to reap more
benefits of your yoga practice.

00:16:57.708 --> 00:17:00.083
For the last
cycle of breath here,

00:17:00.083 --> 00:17:03.542
feel free to peel the
nose up towards the thigh bone,

00:17:04.875 --> 00:17:09.250
inhale in deeply, and
use your exhale to release.

00:17:09.250 --> 00:17:12.583
Left foot kisses the earth,
we open the left knee wide.

00:17:13.583 --> 00:17:17.917
A Half Baddha Konasana here,
Supta Baddha Konasana.

00:17:17.917 --> 00:17:20.375
You can extend the
right leg out long.

00:17:22.959 --> 00:17:25.625
So for some, that hip's
just gonna open.

00:17:25.625 --> 00:17:27.583
For others, you're
gonna get caught here,

00:17:27.583 --> 00:17:29.917
so you're gonna
need to breathe real deep

00:17:29.917 --> 00:17:34.583
and let gravity slowly, slowly,
slowly open that hip up.

00:17:35.959 --> 00:17:37.708
Should feel a
nice little compression

00:17:37.708 --> 00:17:39.458
in the left glute here.

00:17:39.458 --> 00:17:40.959
Hands can rest on the low ribs

00:17:40.959 --> 00:17:43.959
or you can take it to
the Texas T or, if you like,

00:17:43.959 --> 00:17:47.417
big inhale to stretch
all the way up and overhead,

00:17:47.417 --> 00:17:48.792
soften your gaze,

00:17:48.792 --> 00:17:53.208
crawl the shoulder blades
down towards your low back,

00:17:53.208 --> 00:17:56.125
or maybe close your eyes here
as you take a couple deep,

00:17:56.125 --> 00:17:58.291
loving breaths in and out.

00:18:00.166 --> 00:18:01.166
In and out.

00:18:03.083 --> 00:18:06.458
Pay attention,
notice what you feel.

00:18:13.750 --> 00:18:17.208
Alright, on your next inhale,
my darling friend,

00:18:17.208 --> 00:18:19.708
think about breathing wide,
whatever that means to you.

00:18:19.708 --> 00:18:22.208
Like breathe into all
four sides of your torso.

00:18:24.125 --> 00:18:26.959
Feel the ribs expand
and then use your exhale

00:18:26.959 --> 00:18:30.000
to ground through
center and slowly bring it

00:18:30.000 --> 00:18:32.750
all the way back up,
bend your knees,

00:18:32.750 --> 00:18:36.208
hug them all the
way up into your chest.

00:18:36.208 --> 00:18:37.834
Yeah, baby,

00:18:37.834 --> 00:18:41.500
and then slowly
we're gonna rock onto

00:18:41.500 --> 00:18:43.083
the left side.

00:18:43.083 --> 00:18:44.750
Rock onto the left side.

00:18:46.208 --> 00:18:48.917
Okay, so for this next beat,

00:18:48.917 --> 00:18:51.750
we're gonna end with a little

00:18:51.750 --> 00:18:54.250
Sleeping Vishnu Pose,

00:18:54.250 --> 00:18:55.750
or a reclining

00:18:58.583 --> 00:18:59.875
leg stretch.

00:18:59.875 --> 00:19:03.375
So I've guided you to
come onto your left side.

00:19:03.375 --> 00:19:05.208
Logistically, if
you can't see the video

00:19:05.208 --> 00:19:09.000
and you want to switch
to your right side now,

00:19:09.000 --> 00:19:13.667
go for it, otherwise,
just use the sound of my voice

00:19:13.667 --> 00:19:16.708
that's kind of low today, it's
like Austin allergy season,

00:19:16.708 --> 00:19:21.708
so I'm like doing my
best Lauren Bacall today.

00:19:21.708 --> 00:19:24.542
Okay, so use the sound of my
voice to guide you either way,

00:19:24.542 --> 00:19:25.375
here we go.

00:19:26.250 --> 00:19:29.083
So we're coming
onto the left side here

00:19:29.083 --> 00:19:30.583
and I'm gonna
start by inviting you

00:19:30.583 --> 00:19:33.583
to extend your left arm out long

00:19:33.583 --> 00:19:37.667
and rest your left ear on your

00:19:37.667 --> 00:19:39.583
left bicep, your left shoulder.

00:19:41.041 --> 00:19:43.750
Then straighten the legs,
and if you already feel like,

00:19:43.750 --> 00:19:46.792
"Whoa, I'm gonna
tip over here, girlfriend,"

00:19:46.792 --> 00:19:49.500
draw the navel in and up,
find that little connection,

00:19:49.500 --> 00:19:52.375
that Uddiyana Bandha,
that centering,

00:19:52.375 --> 00:19:54.583
right fingertips on the earth.

00:19:54.583 --> 00:19:58.500
So here we are, just like
kind of a Sleeping Vishnu,

00:20:00.000 --> 00:20:03.250
take a deep breath in,
just gather your bearings,

00:20:03.250 --> 00:20:05.875
and I'll take you through a
couple different steps here.

00:20:05.875 --> 00:20:10.792
So you're already on step one
here, so smile. (chuckles)

00:20:10.792 --> 00:20:13.000
Feel the side body get long

00:20:13.000 --> 00:20:17.834
as you pull your right
hip crease kind of down

00:20:17.834 --> 00:20:20.792
and start to activate the
feet, so press into your heels.

00:20:21.667 --> 00:20:23.500
Yes, excellent.

00:20:23.500 --> 00:20:27.000
So inhale in here,
exhale again from center,

00:20:27.000 --> 00:20:29.667
we're now gonna lift up,
bend the elbow,

00:20:29.667 --> 00:20:30.708
fingertips come forward,

00:20:30.708 --> 00:20:35.083
you create a nice little
stacking of the left shoulders,

00:20:35.083 --> 00:20:37.083
excuse me, over the left elbow.

00:20:37.083 --> 00:20:38.333
Neck is still nice and long,

00:20:38.333 --> 00:20:41.500
we use all of our
Yoga With Adriene practice

00:20:41.500 --> 00:20:44.375
and our Find What
Feels Good kind of awareness

00:20:44.375 --> 00:20:46.625
to keep the neck
nice and long always.

00:20:47.500 --> 00:20:50.917
And then to start, I'm gonna
invite to pull your heels back,

00:20:50.917 --> 00:20:54.041
bend your knees just a bit,
so nice little even bend.

00:20:55.708 --> 00:20:57.792
Great, if you're
feeling good here,

00:20:57.792 --> 00:20:59.417
take a deep breath in, exhale,

00:21:00.500 --> 00:21:03.875
reinforce a nice centering
here by hugging the low ribs in

00:21:03.875 --> 00:21:05.750
rather than splaying out.

00:21:05.750 --> 00:21:07.333
That's something else, right?

00:21:08.375 --> 00:21:10.667
And then we're gonna
bring the right knee up,

00:21:10.667 --> 00:21:12.708
work to grab the right big toe,

00:21:12.708 --> 00:21:14.792
maybe it happens,
maybe it doesn't,

00:21:14.792 --> 00:21:17.166
then use this action
we've been doing all practice

00:21:17.166 --> 00:21:18.625
of drawing the right femur in,

00:21:18.625 --> 00:21:21.250
hugging that
right hip crease in,

00:21:21.250 --> 00:21:25.333
to slowly experiment
with straightening the leg.

00:21:26.500 --> 00:21:30.875
So I'm not forcing it, I'm
doing this from the hip socket.

00:21:30.875 --> 00:21:35.500
I'm activating and
pulling in with the femur,

00:21:35.500 --> 00:21:39.792
muscles engage, and I
create a little stretch here.

00:21:39.792 --> 00:21:42.625
So you can also
maybe hook one arm here,

00:21:42.625 --> 00:21:44.083
you can grab a pant leg,

00:21:44.083 --> 00:21:46.417
or you can just work in
a nice bent leg position,

00:21:46.417 --> 00:21:48.792
being like, yo, this
is where I'm at today.

00:21:48.792 --> 00:21:49.917
Find what feels good.

00:21:51.458 --> 00:21:53.083
So wherever you are,
now we're gonna bring our

00:21:53.083 --> 00:21:55.333
awareness back
to our foundation.

00:21:55.333 --> 00:21:58.041
Notice if you've
collapsed here, we all should,

00:21:58.041 --> 00:21:59.875
you know, if we're learning
something new, it's all good,

00:21:59.875 --> 00:22:01.875
you can only spin
so many plates at once.

00:22:01.875 --> 00:22:03.250
But now bring
your awareness back,

00:22:03.250 --> 00:22:07.041
try to reinforce this
hugging of the low ribs in

00:22:07.041 --> 00:22:10.000
and nice, strong base.

00:22:10.000 --> 00:22:12.417
Maybe from here we
extend the leg out long.

00:22:15.083 --> 00:22:18.583
And maybe if it's
too hard to balance here,

00:22:18.583 --> 00:22:21.625
you do all of this in
the reclined position.

00:22:24.458 --> 00:22:26.333
So take a second to experiment,

00:22:26.333 --> 00:22:29.500
and if you feel a little
wobbly, you're not alone.

00:22:29.500 --> 00:22:32.041
Hug the low ribs in,
draw your navel in and up.

00:22:42.041 --> 00:22:44.458
Great, take one
more deep breath in

00:22:44.458 --> 00:22:46.708
and try to think of
this as a full body thing,

00:22:46.708 --> 00:22:49.417
so what can your shoulders do?

00:22:49.417 --> 00:22:50.917
What can your feet do?

00:22:52.917 --> 00:22:54.792
Is there anything
else you want to do here

00:22:54.792 --> 00:22:59.000
to refine this shape, then
take a deep breath in.

00:23:00.417 --> 00:23:04.166
And then exhale
with control, release it,

00:23:04.166 --> 00:23:07.041
slowly press up, and we're
gonna come to the other side,

00:23:07.041 --> 00:23:08.208
nice and slow.

00:23:11.375 --> 00:23:16.125
So you get a little
compression on the left glute,

00:23:16.125 --> 00:23:17.291
left low back.

00:23:21.417 --> 00:23:25.166
If you are also wearing a mic
pack, it could be a good idea

00:23:25.166 --> 00:23:26.959
to move it to the
other side right now.

00:23:26.959 --> 00:23:29.208
If not, you're golden, baby.

00:23:29.208 --> 00:23:30.708
Here we go, second side.

00:23:31.542 --> 00:23:34.542
Last little bit before we
take a couple calming breaths

00:23:34.542 --> 00:23:35.500
and call it,

00:23:35.500 --> 00:23:37.834
so go ahead and keep
a nice active breath,

00:23:37.834 --> 00:23:41.291
try to stay curious, let's go.
On the other side,

00:23:41.291 --> 00:23:45.959
we're gonna lay the right ear
on the right arm extended,

00:23:45.959 --> 00:23:48.583
extend the legs just
so you get a little sense.

00:23:48.583 --> 00:23:50.458
If the hips are tender,
you're not alone here,

00:23:50.458 --> 00:23:53.417
you can put a little towel or
a blanket underneath the hips

00:23:53.417 --> 00:23:55.583
if you want to practice this,

00:23:55.583 --> 00:23:57.750
but you feel a little
tenderness in the hip.

00:23:59.250 --> 00:24:00.959
Alright, just gather
your bearings here,

00:24:00.959 --> 00:24:03.750
bring your left
fingertips up.

00:24:05.000 --> 00:24:08.917
Inhale in, from center, hug
the low ribs in, nice and easy.

00:24:08.917 --> 00:24:11.166
You're gonna press up,
come to the right arm.

00:24:11.917 --> 00:24:13.166
Now that you've
done it on one side,

00:24:13.166 --> 00:24:15.834
maybe you keep it nice and low,
maybe that's better for you.

00:24:15.834 --> 00:24:17.333
Alright, and then
just for to start,

00:24:17.333 --> 00:24:18.917
we're gonna bend the
knees and the hips back,

00:24:18.917 --> 00:24:20.917
nice active feet if
you haven't already.

00:24:22.750 --> 00:24:25.875
Hug the low ribs in.

00:24:25.875 --> 00:24:28.750
Find that connection to center.

00:24:30.166 --> 00:24:32.542
And then here we go, bend
the left knee, bring it up,

00:24:32.542 --> 00:24:34.041
maybe we grab the big toe,

00:24:34.041 --> 00:24:36.792
maybe you grab the outer edge
of the foot just like Stirrup,

00:24:36.792 --> 00:24:40.625
maybe you take another
modification, and inhale in.

00:24:40.625 --> 00:24:45.667
Exhale, from the hip socket,
remember, hip socket

00:24:46.417 --> 00:24:49.500
rolls out, femur
hugs down and in.

00:24:49.500 --> 00:24:53.166
And then from there we find
extension, extension, extension.

00:24:55.542 --> 00:24:59.166
Cool. Breathe.
Notice how this side is different.

00:24:59.166 --> 00:25:02.250
Left upper arm bone
needs to rotate out.

00:25:03.583 --> 00:25:07.166
Then maybe you extend the
right leg out, strong legs.

00:25:07.166 --> 00:25:09.125
Breathing deep here.

00:25:12.125 --> 00:25:14.708
Neck nice and long, not hanging.

00:25:17.041 --> 00:25:19.417
If you roll onto your bum,

00:25:19.417 --> 00:25:22.583
enjoy the humility of it all.

00:25:22.583 --> 00:25:24.375
I love yoga for that reason too.

00:25:24.375 --> 00:25:27.375
Trust me, yoga has
taught me a lot of things,

00:25:27.375 --> 00:25:28.750
humility is
definitely one of them,

00:25:28.750 --> 00:25:31.375
especially going on
YouTube every week of my life.

00:25:31.375 --> 00:25:34.375
So if you're at home
and you topple over,

00:25:34.375 --> 00:25:38.834
take that practice as
well for what it is, humbling.

00:25:39.667 --> 00:25:41.583
Alright, and
then maybe from here,

00:25:41.583 --> 00:25:45.834
you choose to take it all
the way down to the ground.

00:25:46.708 --> 00:25:50.875
Just playing, oh gosh. (laughs)

00:25:55.417 --> 00:25:58.959
And then just notice if you've
lost sight of your breath here.

00:25:58.959 --> 00:26:01.583
Let's see if we
can reinforce a nice,

00:26:01.583 --> 00:26:04.041
beautiful, long breath here

00:26:04.041 --> 00:26:07.125
for a couple more cycles.

00:26:07.125 --> 00:26:10.875
In and out,
in and out, in and out.

00:26:18.125 --> 00:26:22.667
Good, inhale, use your exhale
to slowly release.

00:26:23.834 --> 00:26:25.750
Come all the way back up.

00:26:27.250 --> 00:26:30.375
Criss-cross applesauce,
bring it.

00:26:32.583 --> 00:26:33.625
I was just around kids,

00:26:33.625 --> 00:26:36.125
so that's why I'm doing
the criss-cross applesauce.

00:26:36.125 --> 00:26:39.000
But that's for our
inner child in all of us.

00:26:39.000 --> 00:26:39.834
Just come upright,

00:26:39.834 --> 00:26:43.041
any seated position
actually here will work,

00:26:44.458 --> 00:26:46.834
one where you can get
the spine nice and long.

00:26:48.250 --> 00:26:51.708
And once you have
the spine nice and long,

00:26:51.708 --> 00:26:54.000
make it even taller,
even longer.

00:26:55.166 --> 00:26:57.834
And then just take a gentle
twist to one side, any side.

00:26:57.834 --> 00:27:00.083
Take a deep breath in, smile,
life is good.

00:27:01.625 --> 00:27:03.041
And exhale, come
back through center.

00:27:03.041 --> 00:27:04.500
Take it to the
other side, inhale,

00:27:04.500 --> 00:27:07.667
lift the corners of the mouth,
gently smile, life is good.

00:27:09.208 --> 00:27:10.792
And then exhale back to center,

00:27:10.792 --> 00:27:12.750
bring the palms
together at your heart.

00:27:16.458 --> 00:27:17.917
Close your eyes.

00:27:20.250 --> 00:27:23.125
You can soften your breath now

00:27:23.125 --> 00:27:25.625
and just let it return
back to its natural rhythm.

00:27:26.750 --> 00:27:27.917
Relax your shoulders.

00:27:27.917 --> 00:27:31.291
Let's take one quiet moment
here before we seal the deal.

00:27:32.333 --> 00:27:35.542
Just to be still
and be with ourselves.

00:27:44.125 --> 00:27:46.500
Sweet, awesome work.

00:27:47.875 --> 00:27:50.417
So one of the coolest things,

00:27:50.417 --> 00:27:53.875
one of the coolest discoveries,
I think, of my lifetime

00:27:53.875 --> 00:27:58.166
is that when you
do Yoga With Adriene,

00:27:58.166 --> 00:28:03.458
you connect to yourself,
but while you're practicing,

00:28:03.458 --> 00:28:06.291
you're inevitably
also connecting

00:28:06.291 --> 00:28:09.542
to millions of
people across the globe.

00:28:12.041 --> 00:28:15.708
This is cool, so just in
case you need a buddy today,

00:28:15.708 --> 00:28:17.583
please know you
have tons of buddies

00:28:17.583 --> 00:28:20.125
all around the world,
me included.

00:28:20.125 --> 00:28:21.834
From my heart to yours,

00:28:21.834 --> 00:28:24.166
I wish you a wonderful rest
of the day wherever you are.

00:28:24.166 --> 00:28:25.750
Let us know how this
practice went for you

00:28:25.750 --> 00:28:28.000
in the comment
section down below.

00:28:28.000 --> 00:28:30.000
Let's take one more deep
breath in together.

00:28:31.291 --> 00:28:34.208
And we'll close by bowing
the head to the heart

00:28:35.291 --> 00:28:37.917
and saying "Namaste."

00:28:40.083 --> 00:28:45.708
(upbeat music)