WEBVTT

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- Hey everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji, knucklehead,

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and today we have a 
yoga for tension relief.

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So it happens whether 
it's from emotional

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or physical stress, 
we collection tension

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and this is a really 
cool, calming practice

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that's gonna help 
you relieve some of that

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and find what feels good.

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

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(bright music)

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Alrighty my friends, let's
begin in a comfortable seat.

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Go ahead and use your towel
or blanket to sit on here

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and just lift the hips up.

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And a great way to gauge is if
you feel like your spine is

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collapsing, totally normal, go
ahead and lift the hips up so

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you can find length with a bit
more ease and what this lift

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does is it gets the hips a
little bit higher than the femur

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or the thigh bones and the knees
so that you can find that lift

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with a little less struggle.

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So I've spent a lot of time on
the ground by now and I'm able

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to kind of open 
up through the hips.

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Some people are just born
anatomically with more open hips

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so I really can not stress
enough the importance of lifting

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the hips up so you can sit
up nice and tall if you need.

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Since we are addressing
tension and the way in which it

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accumulates in the body due to
stress either physically or,

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let's be honest, 
mentally or emotionally as well,

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since we are addressing tension
today I think it's important

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that we start in a nice
comfortable position and that we

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already start to direct our
attention or our mind towards

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what that feels like 
or even, you know,

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observe or notice how hard it is
to get comfortable today, maybe.

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So take your time, as always,
settling in but really taking

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this first beat to 
notice where you are.

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Maybe you're practicing 
along with Benji and I

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for preventative care today.

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Or maybe you have intentionally
selected this video to

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welcome some 
much needed relief.

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Wherever you are,

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let's start to gently 
close the eyes or soften

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the gaze and bring 
your attention inward.

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When you're ready, 
start to notice your breath,

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nice and easy.

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So to me there's 
already so much value

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in what you've already done.

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Made the decision, 
selected the video,

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pressed play, 
set yourself up to observe,

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to find or work to find 
a nice comfortable seat.

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So today's sequence 
is quite simple

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but there's a lot 
of depth in this

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opportunity that you've 
taken for yourself.

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There's a lot there and as I
always like to say a little goes

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a long way so just start
off nice and easy by allowing

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yourself this time

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to simply notice 
and observe the breath.

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You don't have to do anything.

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You don't have 
to force anything.

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You certainly don't 
have to push any more.

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But instead, 
with the eyes closed,

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lengthening up 
through the crown of the head,

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grounding down 
through the low body,

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just notice your breath.

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Great.

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And try to stay present with

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whatever's going 
on in the moment.

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Again, some days 
it's a struggle to land.

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And then some days 
you land, drop right in,

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right into that 
comfortable seat,

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into that Sukha.
That Sukhasana.

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And then you may have observed
already that by just bringing

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your awareness to the moment and
whatever is honestly going on in

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the moment, things start 
to shift and change and

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we see that with the breath.

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So I have not really even guided
you into any technical pranayama

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yet but you can

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most likely already 
observe that by just

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bringing your awareness 
to the present moment

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your breath starts to change.

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So if that's happening for
you, even if it's just like one

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awesome deep breath, let it.

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Allow it, allow it to happen.

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And then whatever observations
you're making here and whatever

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attention or listening
that's going on with the breath,

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see if you can keep it going but
we'll just tuck the chin just a

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hair and lengthen 
through the back of the neck.

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And slowly draw the 
hands together at the heart.

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But keep going, 
keep breathing, keep noticing,

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allowing yourself 
to just be present

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with whatever you've got.

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Whatever you've 
brought to the table.

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Gently deepening the breath.

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Just inviting and/or welcoming
a sense of calm to the body.

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So tension is a
many splendid thing, no.

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Tension is interesting, right?

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Because if it's not tended to

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it can really 
accumulate fast, right?

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And then the body 
starts to send us signals that,

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you know, something isn't right
and that's that's when things

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can go wrong and 
sometimes even terribly wrong.

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So,

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just allow yourself this
time and space here to breathe

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and to notice and welcome

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a state of calm 
back to the body.

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And if it doesn't happen right
away or if it doesn't happen in

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this practice just now 
that this time is valuable.

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Signaling the brain 
and the body

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saying it's okay 
to take a pause,

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to be present with the
breath and to find stillness.

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Then just notice where you might
be gripping or holding here.

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Maybe in the skin of 
the forehead or the jaw.

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The toes.

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The shoulders.

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Energetically even in the body.

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Just doing a quick scan.

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And then slowly keep breathing.

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Keep all your beautiful
observations going

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as you gently bow 
the head to the heart,

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start to feel a deep stretch 
in the back of the neck.

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Again, soften through the jaw.

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Soften through the forehead.

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And with the head bowing down,
see if you can lift up through

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the center channel, 
so up through the plumb line,

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maybe engaging the 
pelvic floor a bit.

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Then lift up 
through the sternum a bit.

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So you're just sitting up

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a little bit taller 
within this shape.

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It could be a big gesture.
It could be very subtle.

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Then start to lift 
the corners of your mouth.

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Take one more 
deep breath in here.

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And as you exhale, 
slowly lift the head,

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bring the hands to 
the thighs or the knees.

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Head over heart, 
heart over pelvis here.

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Great, inhale in.

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Breathe into your belly.

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This time as you exhale, see
if you can really listen to the

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sound of your breath.

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Maybe, perhaps, 
creating a little Ujjayi breath.

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And see if you 
can keep that going.

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Really anchoring the brain
and the breath together as one.

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If you're not 
familiar with Ujjayi breath,

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essentially we're taking 
the tip of the tongue

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to the roof of the mouth,

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creating this soft restriction
in the back of the throat.

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We have a whole video on Ujjayi
breath so you can find that.

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I will put it in the description
for you if you're interested.

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And at the very least 
we're just seeing if we can

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extend the inhale, 
extend the exhalation.

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Starting to bring more pranayama
technique to the practice but

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not losing that state of calm or

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that willingness 
to welcome the calm.

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See if you can get an 
audible breath going here.

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You're doin' awesome.

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And even if you can catch a
couple waves of this Ujjayi

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breath, you're, I think, bound
to feel almost immediate

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effects of this breath.

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It's still so magnificent
to me how quickly pranayama,

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focused pranayama, can 
really change the way we feel.

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Take one more 
cycle of breath here.

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And then we'll let that go.

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We're gonna open the palms now,

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spread the fingertips 
super wide open.

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And then close 
into strong fists.

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Here we go, big inhale to open.

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Stretch.

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And then close, strong fists.

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Open.

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And last time, close.
Super strong.

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And then release, 
allow the fingertips to

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now float to the fingertips.

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Once again, gathering some
energy up through that center

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plumb line, the midline.

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You can kind of lift up,

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little kegel from 
the pelvic floor if it helps.

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Relax the shoulders 
down the back body,

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lift your chest.

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Inhale, lengthen 
through the crown.

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Neck is nice and long.

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Exhale slow and steady.

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First just take 
the left elbow forward

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and the right elbow back.

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So we're not pushing and you
don't have your fingertips on

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the ground or really force,

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you've got to do 
the work from within.

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Using your breath to 
find a twist in the spine.

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Lower body's nice and heavy.

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Crown is lifted.

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And then all the 
way back through center,

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right elbow forward,
left elbow back.

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Keep the heart lifted.

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Now we're gonna speed it up.

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Back and forth.

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You can find a nice rhythm of
breath here that suits you.

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Smile.

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Breathe.

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Back and forth, nice and easy.

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Head over heart, 
heart over pelvis,

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so don't lean too far forward.

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And not leaning 
way too far back.

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Nice and stacked 
through all of the spine,

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all of your chakras.

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All those amazing, 
crazy points where all

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your nerves come together.

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Great, we're here for three.
Keep going.

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Two, and on the one release.

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Palms face up this time.

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Fingertips float down.

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Just take a deep breath in,
notice how you feel.

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And a long breath out.

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Excellent, let's come 
forward on to all fours.

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Move nice and slow.

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Move as if you're like 
moving through water

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or nice beautiful air,
thick air. Fog, I mean.

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Whatever.
Okay, here we go.

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You can use your towel 
or your blanket to pad

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the knees here if you like.

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Excuse me, Benji.

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Sorry, buddy.
Sorry, buddy.

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Spread the palms, here we go.

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Inhale to drop the belly,
open the chest.

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Exhale to round 
through the spine,

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chin to chest.

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Inhale to open.

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Exhale to contract.

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Press into your fingerprints.

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Press into the tops of the feet.

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Slow and steady.

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Inviting a softness 
into each gesture.

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So not pushing.
Not forcing.

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Biceps and elbow 
creases shining forward here.

00:14:25.765 --> 00:14:29.135
Excellent. And then we'll bring 
it back to a nice neutral spine.

00:14:29.135 --> 00:14:31.771
Bring your knees as 
wide as the yoga mat.

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I'm gonna place my blanket to
the side but you can do whatever

00:14:34.874 --> 00:14:36.542
you like with yours.

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Big toes to touch and nice and
slow we're gonna melt the heart

00:14:41.314 --> 00:14:44.650
into Extended Child's Pose.

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Reach the fingertips forward.

00:14:46.753 --> 00:14:49.655
Feel that opening through the
shoulders as your heart melts

00:14:49.655 --> 00:14:52.179
towards your yoga mat.

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You can get a little kiss of
the forehead on the ground here.

00:14:57.293 --> 00:15:00.245
You can even rock the 
forehead gently side to side.

00:15:01.868 --> 00:15:06.172
Here's where you close your eyes
and within the beautiful gentle

00:15:06.172 --> 00:15:09.642
confines of your own 
private little love cave here,

00:15:09.642 --> 00:15:13.473
choose to let go of 
any stress or tension

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that is in your body

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but honestly, in your life.

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We don't even have to 
identify it here right now.

00:15:23.022 --> 00:15:28.224
But sometimes we don't even
realize how strong we're holding

00:15:28.224 --> 00:15:32.887
on to certain patterns 
that bring us stress.

00:15:34.801 --> 00:15:37.067
That create tension.

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Inhale lots of love in here.

00:15:43.709 --> 00:15:45.844
Breathe into your back body.

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Exhale lots of love out.

00:15:51.317 --> 00:15:51.984
Beautiful.

00:15:51.984 --> 00:15:55.121
Press into your foundation,
so connect with the ground,

00:15:55.121 --> 00:15:58.848
connect with to the earth as
you slowly bring it back up.

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Walk the knees underneath the
hips and we're gonna walk the

00:16:03.362 --> 00:16:04.430
hands out again.

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Eyes at elbows, so elbow 
creases towards the front.

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Biceps towards the front.

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We'll curl the toes under this
time and lift the hips up high,

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Downward Facing Dog.

00:16:13.906 --> 00:16:15.732
Excuse me little doggy.

00:16:15.732 --> 00:16:18.711
Excuse me, dog.
Excuse me, dog.

00:16:18.711 --> 00:16:21.480
No animals were harmed 
in the making of this video.

00:16:21.480 --> 00:16:23.789
Okay, bend your knees,
pedal it out.

00:16:24.784 --> 00:16:26.619
Start to find what feels good.

00:16:26.619 --> 00:16:29.046
Start to find the 
places that are tight.

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And then send your 
awareness and your love

00:16:33.459 --> 00:16:35.694
and your attention 
towards those places.

00:16:35.694 --> 00:16:38.130
So the more we start 
to do this on the mat,

00:16:38.130 --> 00:16:40.032
particularly in 
the asana practice,

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you can apply this 
to all of your asana,

00:16:42.841 --> 00:16:45.404
the more we start 
to do this off the mat.

00:16:45.404 --> 00:16:50.610
In our life situations, even in
something as simple as changing

00:16:50.610 --> 00:16:53.980
your pillow, the one sleep 
on if you're lucky enough

00:16:53.980 --> 00:16:56.282
to be able to do that.

00:16:56.282 --> 00:17:01.254
Or, you know, letting go of
certain friendships that bring

00:17:01.254 --> 00:17:06.242
tension or stress or bringing a
better communication to those

00:17:06.242 --> 00:17:10.162
to relieve the stress or
the tension, et cetera.

00:17:10.162 --> 00:17:11.230
Okay, we're here for three.

00:17:11.230 --> 00:17:13.432
You're doing great.

00:17:13.432 --> 00:17:16.135
I'm feeling some tightness 
and tension in my calves.

00:17:16.135 --> 00:17:18.271
I'm pedaling it out.

00:17:18.271 --> 00:17:21.641
Two, one, slowly 
lower back to all fours.

00:17:21.641 --> 00:17:23.943
This time bring 
the knees together,

00:17:23.943 --> 00:17:26.779
really together, and the 
arches of the feet together.

00:17:26.779 --> 00:17:29.815
You're gonna come 
back into Hero Pose.

00:17:29.815 --> 00:17:31.584
If this is not 
good for your knees,

00:17:31.584 --> 00:17:33.719
just go back to that 
comfortable seated posture

00:17:33.719 --> 00:17:34.687
that you were in before.

00:17:34.687 --> 00:17:37.423
If you still want to give it a
try but the knees are giving you

00:17:37.423 --> 00:17:39.759
a little bit of pain in 
the front or a little bit of

00:17:39.759 --> 00:17:44.830
discomfort, take your blanky or
your towel and hike it up right

00:17:44.830 --> 00:17:45.998
to the backs of the knees.

00:17:45.998 --> 00:17:50.603
And you can even double roll it
and then come back and see if

00:17:50.603 --> 00:17:52.486
that feels a little bit better.

00:17:53.706 --> 00:17:55.708
Okey doke, so here we are.

00:17:55.708 --> 00:17:57.976
Virasana variation.

00:17:59.712 --> 00:18:02.615
Stacking through the spine,
lifting through the heart.

00:18:03.438 --> 00:18:05.564
As you're ready just 
take a second to loop

00:18:05.564 --> 00:18:07.053
the shoulders 
forward, up and back.

00:18:07.053 --> 00:18:09.355
Just feel your shoulder 
blades coming together again.

00:18:09.355 --> 00:18:11.057
As if you're, 
I like to say this,

00:18:11.057 --> 00:18:14.393
pinching a pencil between 
your two shoulder blades.

00:18:14.393 --> 00:18:15.561
For me, the image works.

00:18:15.561 --> 00:18:19.031
Maybe it doesn't for you but
activating the upper body,

00:18:19.031 --> 00:18:21.567
not just lifting up 
from the heart space.

00:18:21.567 --> 00:18:24.971
So seeing the body
as one moving part, right?

00:18:24.971 --> 00:18:26.806
360.

00:18:26.806 --> 00:18:29.809
Okay, and from here we'll bring
the fingertips to the sides,

00:18:29.809 --> 00:18:33.479
lift the corners of the mouth
slightly and on an inhale you're

00:18:33.479 --> 00:18:37.183
gonna flip the palms up towards
the sky and reach all the way

00:18:37.183 --> 00:18:39.444
up, up and overhead.
Big breath in.

00:18:40.653 --> 00:18:42.845
And then exhale, float it down.

00:18:45.524 --> 00:18:47.447
Inhale, palms up.
This is your vinyasa.

00:18:50.582 --> 00:18:52.745
Exhale, palms down.

00:18:54.400 --> 00:18:56.411
Move nice and slow.
Notice if you're rushing here.

00:18:56.411 --> 00:18:58.221
Inhale, reach it up.

00:19:01.474 --> 00:19:03.275
Exhale, float it down.

00:19:03.275 --> 00:19:05.277
See if you can create 
a little resistance here.

00:19:05.277 --> 00:19:07.746
Just even in the air,
this control.

00:19:09.348 --> 00:19:11.508
Excellent, one more.
Inhale, reach it up.

00:19:11.508 --> 00:19:13.252
Nice and slow, 
spread the fingertips.

00:19:13.252 --> 00:19:15.254
Find your Ujjayi breath.

00:19:16.889 --> 00:19:18.980
And exhale, press it down.

00:19:23.696 --> 00:19:25.843
Excellent.
Fingertips reach down.

00:19:25.843 --> 00:19:26.966
If they touch the earth, great.

00:19:26.966 --> 00:19:29.668
If not, just lots of 
energy through the fingertips.

00:19:29.668 --> 00:19:31.871
You're gonna take your right
ear over your right shoulder.

00:19:33.002 --> 00:19:34.472
Breathe deep.

00:19:34.472 --> 00:19:35.710
Inhale in.

00:19:36.375 --> 00:19:41.013
Exhale, pressing your left
hand into an imaginary surface.

00:19:41.013 --> 00:19:44.617
You're gonna flex the left
fingertips up towards the sky.

00:19:44.617 --> 00:19:45.718
So you can play around here.

00:19:45.718 --> 00:19:48.954
Pulling the pinky back or 
bringing the thumb forward.

00:19:48.954 --> 00:19:52.494
You should feel incredible,
incredible sensation

00:19:52.494 --> 00:19:55.795
and relief in 
the left trap here.

00:19:57.365 --> 00:20:00.032
And you can play 
around with this,

00:20:00.032 --> 00:20:02.601
breathing mindfully 
all the way along.

00:20:07.481 --> 00:20:10.676
And then if you just got 
a have a little more here,

00:20:10.676 --> 00:20:12.011
you can take your right hand,

00:20:12.011 --> 00:20:14.380
gently rest it on 
top of your left ear.

00:20:14.380 --> 00:20:15.548
Be really mindful.

00:20:17.196 --> 00:20:18.417
Mmmmm.

00:20:22.150 --> 00:20:22.788
Woo.

00:20:25.924 --> 00:20:27.594
And if you're feeling brave,

00:20:27.594 --> 00:20:29.829
lift your left fingertips up 
towards the ceiling.

00:20:29.829 --> 00:20:32.465
Take a deep breath in.

00:20:32.465 --> 00:20:34.533
Woo, and then exhale, release.

00:20:34.533 --> 00:20:36.925
(sighs) Take a second.

00:20:37.837 --> 00:20:39.405
Lot of energy in the fingertips.

00:20:39.405 --> 00:20:42.124
And when you're ready, 
left ear over left shoulder.

00:20:43.375 --> 00:20:45.010
So this might be 
your stopping point.

00:20:45.010 --> 00:20:48.647
I definitely feel a nice opening
here from the back of the head,

00:20:48.647 --> 00:20:50.649
the atlas, all the 
way to my low back.

00:20:52.651 --> 00:20:54.653
Find the depth.

00:20:55.921 --> 00:20:58.424
But then if you're ready 
to take it a step further,

00:20:58.424 --> 00:21:02.308
start to press your right 
hand into an imaginary wall

00:21:02.308 --> 00:21:04.263
and flex your 
right fingertips up.

00:21:04.263 --> 00:21:07.099
So notice how I'm giving you
that image of really pressing

00:21:07.099 --> 00:21:09.802
away versus just 
flexing the hand.

00:21:11.804 --> 00:21:15.841
So this also gets into the
forearm and the wrist creating

00:21:15.841 --> 00:21:17.629
strength in the wrists.

00:21:18.678 --> 00:21:20.913
And then you can 
play around here.

00:21:20.913 --> 00:21:22.781
Front, back.

00:21:22.781 --> 00:21:23.816
Side to side.

00:21:23.816 --> 00:21:27.853
Notice if you've started to hold
your breath when something tight

00:21:27.853 --> 00:21:29.855
has come along.

00:21:32.358 --> 00:21:35.161
When the tension gets magnified,

00:21:35.161 --> 00:21:38.597
can you remember 
to breathe deep?

00:21:38.597 --> 00:21:40.299
The audible breath is helpful.

00:21:43.682 --> 00:21:48.073
And then take one more 
breath cycle here to maybe

00:21:48.073 --> 00:21:51.177
bring the the left arm up.

00:21:51.177 --> 00:21:54.820
Maybe play with reaching right
fingertips a little higher.

00:22:02.354 --> 00:22:04.790
Woo, and then slowly release.

00:22:04.790 --> 00:22:06.678
Awesome. Draw both 
shoulders up to the ears.

00:22:06.678 --> 00:22:08.494
Big inhale.

00:22:08.494 --> 00:22:11.230
Exhale, just drop it 
down with a sharp exhale.

00:22:11.230 --> 00:22:13.945
(sighs) Twice more like that.
Inhale.

00:22:15.313 --> 00:22:17.336
And exhale, sigh it out. (sighs)

00:22:17.336 --> 00:22:19.071
And on this third one,
surprise yourself.

00:22:19.071 --> 00:22:20.375
Let out a little sound.

00:22:20.375 --> 00:22:22.308
If you have a pet 
or a friend around,

00:22:22.308 --> 00:22:23.976
just freak them out on 
this last one a little bit.

00:22:23.976 --> 00:22:25.077
Here we go.

00:22:26.312 --> 00:22:27.213
Big breath in.

00:22:27.213 --> 00:22:29.655
Squeeze, squeeze,
squeeze and exhale, let it go.

00:22:29.655 --> 00:22:30.893
(audibly huffs)

00:22:32.685 --> 00:22:34.320
Nothing.

00:22:34.320 --> 00:22:36.455
Okay, if you're 
okay on your knees,

00:22:36.455 --> 00:22:39.358
you can stay here otherwise
we're gonna shift right back to

00:22:39.358 --> 00:22:41.360
the that comfortable seat.

00:22:44.997 --> 00:22:46.449
Bring the palms together.

00:22:48.067 --> 00:22:50.002
Close your eyes.

00:22:50.002 --> 00:22:52.538
Tuck the chin.

00:22:52.538 --> 00:22:54.161
Take a deep breath in.

00:22:55.241 --> 00:22:57.631
And as you exhale, 
relax your shoulders.

00:23:00.079 --> 00:23:01.997
Back to the breath, inhale.

00:23:04.251 --> 00:23:05.944
Exhale.

00:23:08.554 --> 00:23:10.214
Long inhale.

00:23:13.268 --> 00:23:14.758
Long exhale.

00:23:15.828 --> 00:23:19.798
So always, always, always
remembering the breath is there

00:23:19.798 --> 00:23:23.023
for you to return to 
again and again and again.

00:23:24.236 --> 00:23:27.345
If you're in Hero, 
go ahead and transition now.

00:23:27.345 --> 00:23:30.509
We're gonna all come 
from our seated posture

00:23:30.509 --> 00:23:33.445
to the ground, nice and slow.

00:23:33.445 --> 00:23:35.447
Come to lie flat on your back.

00:23:38.017 --> 00:23:40.019
Stretch the legs out long.

00:23:42.021 --> 00:23:43.289
Take a deep breath in.

00:23:43.289 --> 00:23:45.338
Feel supported by the earth.

00:23:47.393 --> 00:23:49.828
Hands are gonna come down to
the ground and when you're ready

00:23:49.828 --> 00:23:52.031
we'll bend one knee and then
the other bringing the heels up

00:23:52.031 --> 00:23:53.255
towards the sits bones.

00:23:53.255 --> 00:23:55.619
Toes are pointing 
forward not out or in.

00:23:57.169 --> 00:23:59.571
Ground through all 
four corners of the feet.

00:23:59.571 --> 00:24:02.564
Inhale in to 
lengthen through the neck.

00:24:02.564 --> 00:24:06.912
And then exhale, you're gonna
really press into the palms and

00:24:06.912 --> 00:24:09.548
press into the feet so use your
foundation to start to lift up

00:24:09.548 --> 00:24:10.916
from the tailbone.

00:24:10.916 --> 00:24:14.053
Feel this great stretch in the
quads and the front of the hip

00:24:14.053 --> 00:24:16.855
creases as you lift 
up just into a nice,

00:24:16.855 --> 00:24:19.190
easy Bridge Pose.
Nice and easy.

00:24:20.759 --> 00:24:22.241
Strong legs here.

00:24:22.241 --> 00:24:25.130
Palms are actively 
pressing into the ground.

00:24:25.130 --> 00:24:26.765
We lift the chest to the chin

00:24:26.765 --> 00:24:28.767
and then the chin 
up towards the sky.

00:24:31.103 --> 00:24:33.505
Take a deep breath in.

00:24:33.505 --> 00:24:35.090
Fill the belly with air.

00:24:35.090 --> 00:24:38.143
And then exhale 
to slowly lower down.

00:24:38.143 --> 00:24:40.800
Try to lower down nice 
and slow and with control.

00:24:42.381 --> 00:24:44.383
Sweet, then walk 
the feet together.

00:24:44.383 --> 00:24:46.251
Open the knees wide.

00:24:46.251 --> 00:24:49.099
Bring one hand to the heart
and one hand to your belly.

00:24:50.689 --> 00:24:54.360
Take the deepest 
breath you've taken all day.

00:24:54.360 --> 00:24:55.694
Here we go, big inhale.

00:24:57.989 --> 00:25:00.032
Exhale to relax everything.

00:25:00.032 --> 00:25:03.435
Truly melt the weight of 
your body into the earth.

00:25:03.435 --> 00:25:06.167
Relax every toe, every finger.

00:25:06.905 --> 00:25:09.308
All the joints getting heavy.

00:25:09.308 --> 00:25:11.610
All the muscles softening.

00:25:12.474 --> 00:25:15.188
And your energetic body

00:25:16.778 --> 00:25:19.584
takes a break.

00:25:20.184 --> 00:25:21.457
Surrenders.

00:25:23.122 --> 00:25:25.561
Part the lips gently.
Close your eyes.

00:25:28.427 --> 00:25:31.398
Just take one 
final quiet moment here.

00:25:33.699 --> 00:25:36.629
For yourself, with yourself.

00:25:56.555 --> 00:25:59.152
And then slowly 
bring your attention

00:26:00.660 --> 00:26:02.458
back to the breath.

00:26:03.896 --> 00:26:05.497
Notice the rise and the fall.

00:26:08.420 --> 00:26:10.994
And we will end today's practice

00:26:13.735 --> 00:26:16.687
by remembering that

00:26:16.687 --> 00:26:21.088
whenever we are in doubt

00:26:21.088 --> 00:26:25.684
or whenever you 
feel stuck or tight,

00:26:25.684 --> 00:26:29.755
full of tension 
and in need of relief,

00:26:29.755 --> 00:26:32.191
whenever you feel like you're
gonna die or you're just not

00:26:32.191 --> 00:26:35.912
gonna make it, remember

00:26:35.912 --> 00:26:38.780
the breath is always there.

00:26:39.605 --> 00:26:43.401
And the breath 
always comes first.

00:26:43.401 --> 00:26:47.106
So if you feel like 
you're in an endpoint,

00:26:47.106 --> 00:26:49.323
start again with the breath.

00:26:49.323 --> 00:26:52.313
And on that note, 
let's bring the palms together.

00:26:52.313 --> 00:26:53.976
You can stay here 
a little bit longer,

00:26:53.976 --> 00:26:58.250
as long as you need by pausing
the video after this moment.

00:26:58.250 --> 00:26:59.584
But we'll bring 
the palms together,

00:26:59.584 --> 00:27:01.107
thumbs up to the third eye.

00:27:02.387 --> 00:27:04.523
And just start to 
smile as you breathe here.

00:27:04.523 --> 00:27:06.051
It's all good.

00:27:07.426 --> 00:27:11.096
Everything is cyclical and
what's important is that you're

00:27:11.096 --> 00:27:14.366
taking the time 
to care for yourself.

00:27:14.366 --> 00:27:16.902
Not let that tension just 
keep building and building

00:27:16.902 --> 00:27:19.786
but you're tending to it.

00:27:21.139 --> 00:27:22.174
So way to go.

00:27:22.174 --> 00:27:24.409
Remember the 
breath always comes first.

00:27:24.409 --> 00:27:25.724
Take a deep breath in.

00:27:28.256 --> 00:27:29.950
And a long breath out.

00:27:33.387 --> 00:27:35.020
And you can keep 
the legs where they are.

00:27:35.020 --> 00:27:38.290
You can slowly start to 
bring the knees together.

00:27:38.290 --> 00:27:42.394
Walk the feet out as 
wide as the yoga mat.

00:27:42.394 --> 00:27:46.955
Let the knees just fall together
and we'll sign off today's

00:27:46.955 --> 00:27:50.284
practice by whispering,

00:27:50.284 --> 00:27:52.350
Namaste.

00:27:53.191 --> 00:27:58.028
(bright music)