WEBVTT

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- What's up, party people?

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And welcome to 
Yoga with Adriene.

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I'm Adriene, and today we have

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an awesome yoga for the psoas.

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But of course, like all of
our yoga it's all connected,

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so we're going to target a
bunch of major muscle groups

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and open and stretch, but
also strengthen and stabilize.

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

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(upbeat music)

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All right, my darling friends.

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Let's begin in 
Extended Child's Pose.

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Walk the knees as 
wide as your yoga mat.

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Get down low.

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And then walk the hands out.

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Take a deep breath in.

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Welcome to your 
yoga practice today.

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And use an exhale 
to release the head,

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the heart towards the earth.

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Just a couple of 
quick breaths here.

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So see if you can 
deepen your breath

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and really drop 
into the present moment.

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Close your eyes.

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And start to listen to 
the sound of your breath here.

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Then use the sound of your
breath as an anchor to focus on

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to help keep your 
attention on the present

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and not get caught in the past

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or anything on 
the future agenda.

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So really start to listen.

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And as we move our 
bodies today we'll continue

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to cultivate that listening 
more and more and more.

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So when you get 
distracted or your mind wanders,

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just acknowledge that 
and then choose to return

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back to the 
sound of your breath.

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So anchoring our awareness
in the sound of our breath.

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Awesome, take a deep breath in.

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Exhale, slowly begin to lift up.

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We'll come to Tabletop Position.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Press into the tops of the feet.

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And then when you're 
ready you're going to claw

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through the fingertips, 
engage your core

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by drawing the 
navel up to the spine,

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and then lift your heart center
up between your back body.

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Just find a nice 
strong awareness

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throughout the spine

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so the neck is long.

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And then when you 
feel like you have that,

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press into your left foot,

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and you're going 
to send your right leg

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all the way over to the right.

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Turn the right toes in.

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I'll turn out so you can 
see this a little better.

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And then really see if you can
engage the right inner thigh

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and press into the right foot.

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And Cat-Cow from here.

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Inhale, drop the belly.

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Pause, breathe here.

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Maybe soft easy 
movement in the neck.

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And then when you're ready,
on an exhale, navel draws up.

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Keep pressing into the 
outer edge of that right foot

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and the top of the left foot.

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Round through.

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Inhale, drop the belly.

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And exhale, round through.

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Sweet, one more time.

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Inhale, drop the belly.

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Sits bones really spread here.

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Open, open, open.

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Press into the knife 
edge of that back foot.

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And then exhale 
and neutral spine.

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Now connect to your 
core to lift you up.

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Gate pose.

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You're going to slide 
the right hand down the leg

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or bring it to the waistline.

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And then when 
you're ready, inhale,

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sweep the left fingertips
all the way up and overhead.

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And then lean back here as you
press into your foundation.

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Big stretch.

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And one more 
deep breath in here.

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And then exhale, 
release, come back to center.

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And bring the palms 
together at the heart.

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Inhale.

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And exhale.

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Great, Tabletop Position.

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Bring the right knee in.

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Take the left leg out.

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Same thing.

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Alright, and then left side.

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So the left leg out.

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Turn the left toes in.

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Engage the left inner thigh.

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

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Open the chest.

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Soft easy movement here.

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Breathe deep.

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And then when 
you're ready, use an exhale

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to really round 
through, chin to chest.

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Press into the knife 
edge of that left foot.

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Press into the 
top of the right foot.

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Inhale, drop the belly.

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Open the chest.

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And exhale, round through.

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One more time.

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Inhale, open the chest.

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And exhale, neutral spine.

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Light a little 
fire in your belly.

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Press up.

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Gate Pose, inhale.

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Send the left fingertips down,

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right fingertips 
all the way up and over.

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You can also bring your left
hand to the waistline here.

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Big stretch.

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Lean back, 
pull that right thumb back.

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Then exhale with control.

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Draw the navel in.

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Come back to center.

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Beautiful, we're going 
to come back to all fours.

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Bring that left knee back in.

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And we're going to 
slowly walk the knees back

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and come all the 
way onto the belly.

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And draw your elbows underneath
where your shoulders are.

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And then press onto 
the tops of the feet.

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So toes are not 
curled under here.

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And inhale, open the chest.

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Now really feel the 
tops of the hip creases

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and the quads on the earth.

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Inhale, open the chest.

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Exhale, lift the hips, press
into the tops of the feet.

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Gaze straight down.

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We're here for 
five, four, three,

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two, awesome work, one.

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Slowly lower the knees.

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Then we'll walk them back in.

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Nice work.

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Come all the way 
back up to neutral.

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And then you're just 
going to take the right foot out

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and then bring 
it all the way up.

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Lower the left knee 
if it's not already.

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Walk it back, coming to 
a nice low Crescent Moon.

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Squeeze the 
inner thighs together.

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And you can stay 
here nice and low

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or inhale, reach the 
fingertips all the way up.

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Pull the right hip crease back.

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Squeeze the inner thighs so
they're in line for stability.

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Inhale in.

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Exhale, stay here.

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Again, hands can be on the earth

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or on the waistline as well.

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And you're wanting to walk
that left knee back just a bit.

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Inhale one more time.

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And exhale to release, awesome.

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From here you're going 
to left the back knee up,

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nice low lunge.

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And then you're going 
to step it up just a bit

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for a little 
variation on pyramid.

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So we're going to 
lift the back heel,

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pull the right hip crease back,

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and fold forward 
for one breath cycle.

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Back heel is lifting.

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Breathe deep.

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And then exhale, 
bend the front knee.

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Step the left toes further back.

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Come to your nice low lunge.

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One more time, 
lower the left knee.

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Sweep the arms all 
the way up, Crescent Moon.

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And then exhale 
to release back down.

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Awesome work.

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Here we go.

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From here we'll come back 
to all fours nice and easy.

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(floor creaking)

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Creaky old floor, what's up?

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I've missed ya.

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(floor creaking)

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Yes.

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And then send the 
left leg out, and then in.

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Walk the right knee back.

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Feel that stretch.

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Breathe deep.

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Keep it nice and chill here.

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Notice if you're like wanting
to rush or if you're gripping,

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just see if you can 
keep it nice and chill.

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So the muscles and the emotions,
it's all tied together.

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So how you move and 
how you treat yourself

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on the mat is everything.

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So again, you can 
keep it nice and low here.

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Or maybe sweep the 
arms all the way up.

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So hug the lower 
ribs in, find support.

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And then you can play with
sinking the hips a little more.

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Stay here, breathe deep.

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Connect to your foundation.

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And then on an 
exhale we'll release.

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Beautiful.

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Curl the back toes 
under if they aren't already.

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Lift the back knee.

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We're going to just step it up

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a little bit, Pyramid variation.

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Stretching through 
the hamstring here.

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Pull the left hip crease up.

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And then lift 
your right heel up.

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Lift, lift, lift.

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You're trying to 
level off the hips here.

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Breathing fully.

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Great, then 
bend that front knee.

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Step the right toes 
back, nice low lunge.

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And then once again 
lower that right knee,

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maybe walk it 
back a little further.

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You can stay nice and low.

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Or inhale, sweep 
the arms all the way

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up and overhead, Crescent Moon.

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Awesome, inhale, 
talk one more deep breath.

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Lift your heart, 
lift, lift, lift.

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And then exhale, 
take everything down.

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Awesome work, my friends.

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Plant the palms, 
curl the toes under.

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Step it back to 
Downward Facing Dog

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where you'll peddle it out here.

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Find what feels good.

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Breathe, enjoy 
this time for yourself.

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Lift the hip 
creases up super high today.

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Hug the lower ribs in.

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Awesome, awesome work.

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From here, inhale.

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Exhale, Plank Pose.

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Navel draws all the 
way up, come forward.

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Press away from your yoga mat.

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Really reach your heels back.

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You might even rock front 
and back a little bit here.

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Then when you're ready, 
look forward, inhale.

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Exhale, belly to cobra 
or chaturanga to up dog.

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Inhale to open the 
chest and the heart.

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Then exhale to make your 
way right back to down dog.

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Beautiful.

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Inhale, lift the 
right leg up high.

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Exhale, squeeze knee to nose.

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Awesome, step it all the way up.

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And then you're going to 
pivot on the back foot here

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and bring your right fingertips

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to your right 
heel or right arch,

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or right elbow to the 
top of the right thigh.

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Now feel this beautiful stretch.

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Engage, (laughs) 
I almost said, engorge.

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Something else.

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Engage your abdominal muscles.

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And then you can 
stay here, breathing deep,

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front knee over front ankle.

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Press the outer 
edge of that back foot,

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just like we did before.

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Or Extended Side Angle, 
find a little more depth.

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Inhale, reaching the 
left fingertips either

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all the way up towards the sky

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or all the way up and overhead.

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Keep that shoulder plugged in.

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Now breathe here.

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You got this.

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Fill up with air, 
embody the pose with breath.

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Listen, listen, listen.

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Inhale in.

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And then exhale, come 
all the way up, Warrior Two.

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Great, then you're 
going to love this.

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Inhale, straighten the 
front leg and reverse it.

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Right fingertips 
reach all the way up.

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Find length, find space, 
keep the core engaged,

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and then reach it back.

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Press away from your yoga 
mat with your feet, inhale.

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More space, more space.

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And then exhale, 
cartwheel all the way back down.

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Beautiful.

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From here you're 
going to bend both knees.

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And you're just going 
to slowly walk it, walk it.

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We're just going to come into

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a nice low lunge 
on the other side.

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Soft bend in the knees 
here as you transition.

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Sweet.

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Nice low lunge 
on the other side.

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Take a deep breath in.

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And then as you exhale, 
bring you left fingertips

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in line with your left heel.

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Or maybe your left elbow to
the top of your left thigh.

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Breathe deep.

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Then pivot on the 
back foot when you're ready

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and open your heart, 
open your chest,

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firm the shoulder 
blades down the back body,

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and maybe right fingertips 
reach up towards the sky

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or maybe they reach all 
the way up and overhead,

00:12:17.111 --> 00:12:19.572
Extended Side Angle.

00:12:19.572 --> 00:12:21.324
Breathing deep.

00:12:21.324 --> 00:12:23.701
Press into the knife 
edge of that back foot.

00:12:23.701 --> 00:12:24.535
You got this.

00:12:24.535 --> 00:12:25.620
Breathe here.

00:12:27.497 --> 00:12:29.499
Listen to the 
quality of your breath.

00:12:29.499 --> 00:12:31.417
Use that Ujjayi breath.

00:12:34.963 --> 00:12:38.132
One more breath, you got it.

00:12:38.132 --> 00:12:40.969
Exhale brings 
you up, Warrior Two.

00:12:43.596 --> 00:12:45.940
Nice work. 
Inhale in.

00:12:45.940 --> 00:12:50.228
And then exhale, straighten
that front leg, and reverse it.

00:12:50.228 --> 00:12:51.062
Enjoy.

00:12:55.942 --> 00:12:59.229
So really press into all four
corners of your left foot.

00:12:59.229 --> 00:13:01.606
Draw energy up from 
the arch of the right foot.

00:13:01.606 --> 00:13:04.484
Breathe, inhale, lean into it.

00:13:04.484 --> 00:13:06.569
Then exhale, 
cartwheel all the way back.

00:13:06.569 --> 00:13:08.446
Have some fun.

00:13:08.446 --> 00:13:09.280
Fabulous.

00:13:09.280 --> 00:13:13.277
From here, walk, 
walk, walk hands all the way

00:13:13.277 --> 00:13:15.169
back to the front of your mat.

00:13:15.169 --> 00:13:17.964
Bend the knees, should be fun.

00:13:17.964 --> 00:13:22.599
And then plant the palms and
step it back, Plank Pose.

00:13:22.599 --> 00:13:23.803
Beautiful.

00:13:23.803 --> 00:13:24.887
Reach the heels back.

00:13:24.887 --> 00:13:26.055
Inhale, look forward.

00:13:26.055 --> 00:13:28.808
Exhale, right 
knee to left elbow.

00:13:30.643 --> 00:13:31.936
Inhale, plank.

00:13:31.936 --> 00:13:34.480
Exhale, left 
knee to right elbow.

00:13:34.480 --> 00:13:35.481
Keep looking forward.

00:13:35.481 --> 00:13:39.610
Now keep going, inhale, 
exhale, squeeze, and lift.

00:13:46.200 --> 00:13:48.036
And even it out.

00:13:48.036 --> 00:13:49.370
And then we'll release.

00:13:49.370 --> 00:13:50.329
Slowly lower the knees.

00:13:50.329 --> 00:13:53.305
Come to Child's Pose.

00:13:53.305 --> 00:13:55.104
Beautiful work, my friends.

00:13:55.104 --> 00:13:57.391
Close your eyes.

00:13:57.391 --> 00:14:00.263
Listen to the 
sound of your breath.

00:14:15.373 --> 00:14:16.458
Awesome work.

00:14:16.458 --> 00:14:18.793
Slowly inhale, come back up.

00:14:21.238 --> 00:14:22.614
And then walk the knees out.

00:14:22.614 --> 00:14:25.700
We're going to bring the right
knee towards the left elbow.

00:14:25.700 --> 00:14:27.953
And then open it up 
towards the right elbow

00:14:27.953 --> 00:14:30.847
for One-Legged Pigeon.

00:14:30.847 --> 00:14:33.411
Now really walk the 
left knee back here today.

00:14:33.411 --> 00:14:38.254
Keep active in both toes, 
both feet, excuse me.

00:14:39.670 --> 00:14:42.048
And inhale, lift your heart.

00:14:42.048 --> 00:14:45.301
So again, we're really walking
that left knee back today.

00:14:45.301 --> 00:14:48.471
Nice and mindful 
to create more space.

00:14:48.471 --> 00:14:49.440
And then inhale, lift.

00:14:49.440 --> 00:14:50.376
And you might even be able to

00:14:50.376 --> 00:14:51.965
bring the hands 
to the heart here.

00:14:51.965 --> 00:14:53.476
Breathing deep.

00:15:03.319 --> 00:15:04.153
Awesome.

00:15:04.153 --> 00:15:06.280
Inhale, lift sternum to thumbs.

00:15:06.280 --> 00:15:08.449
Exhale, release.

00:15:08.449 --> 00:15:09.283
Check it out.

00:15:09.283 --> 00:15:11.216
From here I'm going to bring
the right foot to the ground,

00:15:11.216 --> 00:15:12.393
come to my nice low lunge.

00:15:12.393 --> 00:15:15.581
But walk it towards 
the right edge of your mat.

00:15:15.581 --> 00:15:17.166
Lizard, one breath.

00:15:18.459 --> 00:15:22.463
It can be active lizard 
by lifting the back leg.

00:15:23.548 --> 00:15:25.758
And then if your 
back leg is lifted,

00:15:25.758 --> 00:15:27.593
go ahead and lower it.

00:15:27.593 --> 00:15:28.761
And we're going to 
reach the right fingertips

00:15:28.761 --> 00:15:33.015
all the way up and 
around to grab the right toes.

00:15:33.015 --> 00:15:34.433
So if that's not 
available to you,

00:15:34.433 --> 00:15:35.043
you'll just reach your 


00:15:35.043 --> 00:15:37.645
fingertips towards 
the back edge.

00:15:37.645 --> 00:15:39.230
Just reach like so.

00:15:41.774 --> 00:15:42.775
Breathing deep.

00:15:42.775 --> 00:15:46.320
If you were able to 
clasp your toes or your foot,

00:15:46.320 --> 00:15:49.994
lift the chest up, breathe deep.

00:15:51.409 --> 00:15:52.827
Lengthen through the neck.

00:15:52.827 --> 00:15:54.954
One more breath.

00:15:54.954 --> 00:15:56.497
And then exhale to release.

00:15:56.497 --> 00:15:58.374
Awesome work.

00:15:58.374 --> 00:16:01.294
Plant the palms, 
come back to all fours.

00:16:01.294 --> 00:16:03.004
Here we are, left knee goes in

00:16:03.004 --> 00:16:04.755
towards the right 
elbow and then around.

00:16:04.755 --> 00:16:06.924
So you draw like a little,

00:16:08.467 --> 00:16:09.510
well, I don't know 
what that is actually,

00:16:09.510 --> 00:16:12.763
but like a little 
s (laughs), sort of.

00:16:12.763 --> 00:16:13.764
Oh, here we go.

00:16:13.764 --> 00:16:15.641
One-Legged Pigeon 
on the other side.

00:16:15.641 --> 00:16:17.310
So left knee goes 
to the right elbow

00:16:17.310 --> 00:16:19.061
and then to the left elbow.

00:16:19.061 --> 00:16:20.646
And then you find your 
One-Legged Pigeon here.

00:16:20.646 --> 00:16:22.732
Walk that right knee out.

00:16:24.942 --> 00:16:28.321
And sit up nice and tall today.

00:16:28.321 --> 00:16:30.573
Maybe bring the hands 
together at the heart.

00:16:30.573 --> 00:16:31.991
Notice this side 
will be different.

00:16:31.991 --> 00:16:34.493
So if you brought your hands
together on the other side

00:16:34.493 --> 00:16:38.080
it doesn't necessarily mean
you'll do it on this side.

00:16:38.080 --> 00:16:41.390
Nice full I love you breaths.

00:16:42.710 --> 00:16:45.087
You gotta love your body, 
it's the only body you got.

00:16:45.087 --> 00:16:47.173
You got to appreciate it.

00:16:48.925 --> 00:16:52.929
Accept it, appreciate it, 
learn to work with it.

00:16:54.597 --> 00:16:55.431
Love it.

00:16:56.849 --> 00:16:58.184
Live it, love it.

00:16:58.184 --> 00:17:00.770
Good, okay, here we go, inhale.

00:17:02.063 --> 00:17:04.397
Exhale, slowly come back.

00:17:04.397 --> 00:17:05.316
Nice low lunge here.

00:17:05.316 --> 00:17:07.193
Move nice and slow.

00:17:07.193 --> 00:17:09.612
Left foot up, right leg back.

00:17:11.321 --> 00:17:15.660
Then when you get set, walk
that left foot out just a bit.

00:17:15.660 --> 00:17:18.579
Lizard variation, either 
with the back knee lowered

00:17:18.579 --> 00:17:20.164
or you totally 
take it active here

00:17:20.164 --> 00:17:22.333
if your body's craving it.

00:17:27.625 --> 00:17:29.961
And then if it's lifted, 
lower the right knee.

00:17:29.961 --> 00:17:32.255
Swing the left fingertips 
all the way up and back.

00:17:32.255 --> 00:17:35.466
Maybe you just reach 
towards your right toes.

00:17:35.466 --> 00:17:37.947
Or maybe you're 
able to grab the toes

00:17:37.947 --> 00:17:40.054
and sink a little deeper.

00:17:40.054 --> 00:17:44.350
Everyone lift your chest, 
roll your shoulders back.

00:17:44.350 --> 00:17:48.104
And find the sound of 
your breath once again.

00:17:51.943 --> 00:17:54.863
And take one more big breath in.

00:17:54.863 --> 00:17:58.116
And then exhale to 
release with control.

00:17:58.116 --> 00:18:00.034
Amazing work, all right.

00:18:00.034 --> 00:18:02.370
From here we're going to 
bring the knees together.

00:18:02.370 --> 00:18:06.249
Then swing the 
legs to the left side.

00:18:06.249 --> 00:18:08.501
And come all the way down.

00:18:08.501 --> 00:18:11.379
Come to lie flat on your back.

00:18:11.379 --> 00:18:12.213
Yay.

00:18:13.509 --> 00:18:15.928
Take your time getting there.

00:18:23.060 --> 00:18:24.353
Awesome.

00:18:24.353 --> 00:18:26.188
And then we're going 
to bring the fingertips

00:18:26.188 --> 00:18:29.483
palms face up, to 
the sides, palms face up.

00:18:29.483 --> 00:18:32.176
And then inhale in, 
exhale bend one knee.

00:18:32.176 --> 00:18:34.405
Foot comes to the earth.

00:18:34.405 --> 00:18:37.620
And then inhale in and 
then exhale bend the other.

00:18:37.620 --> 00:18:39.618
So I'm just trying 
to get you to move slow

00:18:39.618 --> 00:18:41.120
and not rush this.

00:18:42.473 --> 00:18:44.267
And then slowly we'll inhale in,

00:18:44.267 --> 00:18:45.935
exhale snuggle 
the shoulder blades

00:18:45.935 --> 00:18:48.187
underneath the heart space.

00:18:49.712 --> 00:18:50.588
And then you're just going

00:18:50.588 --> 00:18:53.424
to let the knees 
fall to one side.

00:18:54.550 --> 00:18:55.468
Inhale to center.

00:18:55.468 --> 00:18:56.719
Take your time.

00:18:57.857 --> 00:18:59.984
Get a little 
booty massage there.

00:18:59.984 --> 00:19:04.697
And then exhale, let the knees
fall to the opposite side.

00:19:04.697 --> 00:19:09.410
Again, a little booty 
massage, a little pressure

00:19:09.410 --> 00:19:11.454
on the piriformis there we saw.

00:19:11.454 --> 00:19:13.289
Slow it down, getting relaxed.

00:19:13.289 --> 00:19:16.692
Just feeling it out myself.

00:19:18.657 --> 00:19:19.742
Hey-o.

00:19:19.742 --> 00:19:23.829
Then one more time to 
each side in your own time.

00:19:38.641 --> 00:19:41.185
And inhale, come back to center.

00:19:41.185 --> 00:19:42.937
Bring one knee up.

00:19:42.937 --> 00:19:43.771
Let's do the right knee.

00:19:43.771 --> 00:19:45.857
Bring the right knee up, 
send one leg out.

00:19:45.857 --> 00:19:47.233
Let's do the left leg.

00:19:47.233 --> 00:19:49.235
Inhale, squeeze, 
squeeze, squeeze.

00:19:49.235 --> 00:19:53.406
Exhale, twist, just nice easy
Supine Twist here to end.

00:19:54.650 --> 00:19:55.484
Inhale.

00:19:56.621 --> 00:19:59.040
And exhale, relax everything.

00:19:59.911 --> 00:20:02.914
Inhale to come to 
center and switch.

00:20:10.268 --> 00:20:12.061
Find your Supine 
Twist on the other side.

00:20:12.061 --> 00:20:14.439
Take a deep breath in.

00:20:14.439 --> 00:20:17.108
And use that exhale 
to just relax everything.

00:20:17.108 --> 00:20:18.659
Maybe go (sighs).

00:20:22.517 --> 00:20:23.810
Cool.

00:20:23.810 --> 00:20:26.229
Slowly bring it back to center.

00:20:26.229 --> 00:20:29.190
Walk the heels as 
wide as your yoga mat.

00:20:29.190 --> 00:20:31.943
Open the palms 
gently at your sides.

00:20:31.943 --> 00:20:32.944
Snuggle the shoulder blades

00:20:32.944 --> 00:20:34.779
underneath the 
heart space once again.

00:20:34.779 --> 00:20:38.950
Close your eyes and take 
an inhale in lots of love.

00:20:40.781 --> 00:20:42.783
Exhale lots of love out.

00:20:44.954 --> 00:20:45.997
Nice work, one more time.

00:20:45.997 --> 00:20:47.915
Inhale lots of love in.

00:20:50.082 --> 00:20:52.418
And exhale lots of love out.

00:20:53.771 --> 00:20:56.482
Close your eyes 
and remain still.

00:21:08.791 --> 00:21:12.420
Thank you for sharing 
your time and your energy

00:21:12.420 --> 00:21:15.131
and your story with me 
and the rest of the folks

00:21:15.131 --> 00:21:18.188
practicing with us 


00:21:18.188 --> 00:21:21.262
today all around the world.

00:21:26.804 --> 00:21:30.879
Namaste, the 
light in me recognizes

00:21:30.879 --> 00:21:33.626
and honors the light in you.

00:21:35.660 --> 00:21:37.308
Thank you.

00:21:39.548 --> 00:21:42.218
(upbeat music)