WEBVTT

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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene, and today 
we have a practice

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for your legs, for your gams.

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This is in response to a request

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for people wanting practice

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after they've been 
on their feet all day

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and/or after a long 
walk or a hike,

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or maybe a couple 
of days after a run.

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So this is a yummy 
practice to help

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your tired old legs feel amazing.

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This is a really great practice

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any time I think to 
just as a little TLC,

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a little love moment for yourself,

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connect to your breath and, 
you know,

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take some time for you.

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Alright, so hop into something comfy

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and let's get started.

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(light music)

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Okey doke my friends, 
we're going to begin

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lying flat on our backs today.


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So take a second to 
get settled in here,

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lie down and, 
for this beginning portion

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of our practice, I'm
going to try to really

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guide you with my 
voice so you don't have

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to crank your neck to see the video.

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So when you get flat on your back,

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just take a second to get settled in.

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And bring the hands to the lower belly.

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Relax the shoulders and elbows down

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so you're not having
to hold anything here.

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And then tuck the chin into the chest

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just slightly so you
can feel a little length

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in the back of the neck.

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And then close your eyes.

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Again, I am inviting
you to just, especially

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for this first portion, take
your eyes off the video.

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Trust me, trust yourself,
and just take a couple

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moments here to close the eyes.

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And deepen the breath.

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Inhale, take a gigantic,
enormous big breath in.

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And as you exhale, just kind of letting go

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of the day thusfar.

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And a big breath in through the nose.

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And now out through the nose.

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And keep those big
conscious breaths going.

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Just take a moment here to
check in with your body.

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We're doing yoga for tired legs,

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but as we know, the beauty of yoga

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is that it's all connected.

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So we're checking in with the full body.

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And using the breath to just settle

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the thinking mind a little bit.

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And to really, you know, take a little bit

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of time for ourselves.

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I always say a little goes a long way

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and that's so true of today's practice.

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This practice is going
to leave you feeling

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awesome, feeling good.

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So your job is to 
just simply be present

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and to breathe deep.

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Take a couple more 
deep breaths here

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with your eyes closed.

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See if you can relax 
through the shoulders

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and the arms.

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See if you can feel your
breath with your hands

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so feel the belly 
rise with your inhale.

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And fall with your exhale.

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Relax the legs from the hips
to the ankles to the toes.

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Last but not least, maybe tap
into a little inner smile.

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Choose to commit to the
duration of this video.

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And treat yourself to a
little you time, a little TLC.

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One more deep breath in here,

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and then go ahead and let
it exhale through the mouth.

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Bat the eyelashes, open your eyes,

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start to wiggle the toes here.

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And then when 
you're ready, we're going

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to take the hands to the sides.

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Press the palms 
down on the earth.

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Connect to your center here, so tap

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into your core as you 
draw the navel down

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and we'll lift one leg all the way up

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towards the chest and then the other.

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Great, scoop the tailbone up.

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Give yourself a big hug here as you

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wrap the arms around the shins.

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And continue with the deep breathing.

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Feel your spine supported
by your yoga mat here

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and then find any movement
that feels good here,

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so pointing and 
flexing through the feet.

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Spreading the toes, 
you might rock gently

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side to side.

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So the body knows, so
let your body talk here

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and do your best to listen
and to breathe deep.

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Cool.

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Now take the hands 
towards the inseam

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of your pant or your inner thigh.

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And reach to grab your
feet, the arches here.

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If the hips are too tight for this,

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you can just do one leg at a time.

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We're going to bring the thumbs to the

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arches of the feet and
just take a second here

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to massage the arches of the
feet, should feel really good.

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Pressing the arches 
of the feet, and then

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if you want to improvise from here,

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taking it to the toes.

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Maybe your feet are 
sore from a long walk

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or a long day or a good hike.

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Maybe to the Achilles here,
or the ankles.

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And then all the way 
up through the shins

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and the calves.

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And then to the knees, 
just a little love.

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The quads and then to
the backs of the thighs

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your hamstrings, 
which are going to get

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a good amount of love today.

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Just take a second to rub them

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or even pat them, 
whatever feels good.

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Cool.

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The navel draws down, knees
draw up towards the chest.

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And we open the shoulders
here, open the chest rather

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so we're not holding here.

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Sometimes we 
don't even realize how

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much we're holding.

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We're relaxing the 
weight of the shoulders

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down and finding a little
opening through the chest.

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Great, keep the 
right knee hugging in.

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Send the left leg out long.

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Go ahead and let that left
heel come onto the earth.

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And then just 
notice what's going on

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in the upper back, or
excuse me lower back here.

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Can you draw the navel down?

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Scoop the tailbone up.

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And this might seem really
easy for a lot of people.

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So to you, I invite you
to tap into the breath.

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Go that next layer.

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Play with your pranayama practice.

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Breathe deep.

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Great and when you're ready,

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we're going to slowly peel the nose

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up towards the knee.

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And the key word is towards, so we

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don't have to touch.

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You don't have to strain here.

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Finding a little length, staying active

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in that left leg, that extended leg.

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Take one more deep breath here,

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and then exhale, release and switch.

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Left knee in, right leg extends out.

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Pay attention to the lower back here.

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Firm through the top of
the right thigh bone,

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breathe deep.

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Open in the chest,
relaxed in the shoulders.

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Then gently peeling nose up
towards the left knee here.

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Keeping the shoulders relaxed.

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Sending awareness
throughout the entire body

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for today's practice.

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And really using these
nice long yummy breaths.

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To really make the most out
of this time on our mat.

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Gently release.

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Great, right knee comes
up to join the left.

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This time we cross the ankles here.

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Grab the big toe 
with the middle finger,

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index finger and thumb.

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Those are your peace fingers here,

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or you can grab the
outer edges of the feet

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so you have two options here.

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And taking a second 
to bend the elbows.

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Breathing, breathing deep here,

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you might rock gently side to side.

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Great, then option here.

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To connect to your core,
light a little fire

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in your belly and rock front to back.

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Rocking all the way up to seated.

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Other option is to just
gently rock to one side

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and press up.

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So however you want 
to come up to seated.

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Make your way there, 
we'll come into

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a nice cross-legged seat.

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Sitting up nice and tall.

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And just three of these.

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Whenever you're ready, we inhale,

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squeeze the shoulders up to the ears

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and exhale, let it go.

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Inhale, squeeze the
shoulders up to the ears

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and exhale nice and easy, let it go.

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And one more time.

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And exhale, let it go.

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Awesome, the reason 
we do this is because

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as we work with 
the hips and stuff,

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that information travels
up to the neck, the shoulders,

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right, and we don't realize

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that we're tensing up in other

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areas of the body as we're
focusing on certain parts.

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So, try to think of it
all as one moving part.

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Right? Okay.

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So, from cross-legged position,

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I'm going to take 
both legs out long.

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And I'm going to try 
to keep my heels

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in line with my hip points here.

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So instead of zipping
them up together here,

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I'm going to give 
myself a little space.

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Sit up nice and tall, 
feel free to sit up

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on a blanket or block 
here if you need.

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Palms on the tops of the
thighs here to start.

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We inhale, lift and
lengthen through the spine.

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Now try to engage 
the tops of the thighs

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so much that you're 
lifting the heels.

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Ready?

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Right here for five more
seconds, you got it.

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Breathe deep.

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Great and then 
gently release the heels.

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Pull the right 
knee all the way up.

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Right heel comes in.

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Great, we take the left elbow

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to the right hip crease.

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And then we swim 
the right fingertips

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around, finding a twist here.

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Inhale.

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Lift and lengthen,

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exhale, grounding down.

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Inhale, lift and lengthen,
and then exhale to release.

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Awesome.

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Take the right foot, 
we're going to grab

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it with the left hand
here and just open up

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through the hip here, 
very soft and easy.

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Rocking the baby.

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Rocking the baby.

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Front to back and then
gently left to right.

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Alright, if you're super
open in the hips already

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and you know it would feel good,

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you can take the outer
edge of that right foot

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right to the elbow crease
here and work this way.

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Just make sure it feels good

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and that you can still
sit up nice and tall

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and still keep stability
in the extended leg.

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Left leg doesn't 
have to be straight,

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just nice and aware all
the way through the toes.

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Great, then we release.

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And fold the left 
knee all the way up.

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Left heel comes in.

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Hook right elbow to left knee.

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Swim the left fingertips behind.

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Sit up nice and tall, breathe deep.

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Remember relaxing 
in the shoulders today,

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lengthening through the crown.

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Inhale, lift and lengthen,
exhale, grounding down

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through the shoulder blades.

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Finding that opposition
here, one more breath.

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Inhale, and then exhale release.

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Great, grab your baby.

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And begin to rock.

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Checking in with the
hip, spreading awareness.

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All the way out to the
sole of that right foot.

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If it feels good, you're welcome to

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hook the elbow here.

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Just work mindfully.

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And then gently release, awesome.

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Big inhale to reach the arms

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all the way up.

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Feel free to bend the knees here,

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press into the heels and then exhale

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all the way forward.

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Go ahead and let 
the weight of the head

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round down and just
take a second here

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to close your eyes and chill.

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Breathe deep.

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If you want to begin to
straighten through the legs

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you can, but again 
whatever feels good.

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Maybe the legs are super tight.

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Be gentle, be kind.

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Take one more 
breath here, big inhale.

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And exhale to release.

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Awesome, roll all the way up.

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We'll cross the 
right ankle over the left

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and we'll dive 
forward onto all fours.

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Great, find your tabletop position here,

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and any little movement
that feels good here

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you might shake the hips
a little side to side

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if you want to sneak 
in a little catcow

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you're welcome to.

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We're going to curl 
the right toes under

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whenever you're ready, 
find extension

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through that right leg.

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Hold on to your 
foundation here strong,

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might as well.

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Spreading the hands, 
the fingers, pressing

00:13:21.379 --> 00:13:24.074
into the top of that back foot.

00:13:24.074 --> 00:13:25.828
Keep an awareness 
through the spine

00:13:25.828 --> 00:13:28.018
as you rock front to back, waking up

00:13:28.018 --> 00:13:29.526
through the right foot.

00:13:29.526 --> 00:13:32.804
Stretching through the calf
with the back of the leg.

00:13:32.804 --> 00:13:34.277
Breathe deep.

00:13:39.884 --> 00:13:41.497
Great, when you're ready, inhale,

00:13:41.497 --> 00:13:43.029
lift the right leg all the way up.

00:13:43.029 --> 00:13:44.619
Lift from your right inner thigh.

00:13:44.619 --> 00:13:46.771
Keep the right toes pointing down.

00:13:46.771 --> 00:13:49.077
And then on an exhale,
bend the right knee,

00:13:49.077 --> 00:13:51.129
step it all the way 
up into your lunge.

00:13:51.129 --> 00:13:53.382
Keep the back knee 
lowered, walk it back.

00:13:53.382 --> 00:13:56.715
Make sure front 
knee's over front ankle.

00:13:57.473 --> 00:13:58.832
Light on the fingertips here,

00:13:58.832 --> 00:14:00.397
again walk that left
knee back a little bit

00:14:00.397 --> 00:14:01.714
if it feels good.

00:14:01.714 --> 00:14:03.658
Then find that opening 
through the chest

00:14:03.658 --> 00:14:05.602
that we had on 
our backs in that.

00:14:06.572 --> 00:14:08.765
Ease in the shoulders, 
so we're not here,

00:14:08.765 --> 00:14:10.555
we're not here.

00:14:11.857 --> 00:14:14.299
We're creating a little bit of space.

00:14:14.299 --> 00:14:15.981
And then breathe deep here.

00:14:15.981 --> 00:14:17.435
You're welcome to 
come onto the top

00:14:17.435 --> 00:14:18.925
of the back foot 
if that feels awesome.

00:14:18.925 --> 00:14:20.729
Otherwise, keep the toes curled.

00:14:20.729 --> 00:14:24.072
Squeeze the inner thighs together.

00:14:24.959 --> 00:14:26.213
And here we go.

00:14:26.213 --> 00:14:27.679
Finding a little lift
from the pelvic floor,

00:14:27.679 --> 00:14:29.138
connecting to your core, 
you got this,

00:14:29.138 --> 00:14:32.805
bring the palms together,
inhale to lift up.

00:14:34.410 --> 00:14:35.493
Breathe deep.

00:14:36.007 --> 00:14:37.698
And then we're just
going to take the palms

00:14:37.698 --> 00:14:41.865
and bring them to the outer
edge of the right knee here.

00:14:44.992 --> 00:14:48.126
And then maybe begin to find a twist.

00:14:48.126 --> 00:14:49.610
Imagine someone 
kissing you on the left

00:14:49.610 --> 00:14:51.721
side of the neck here.

00:14:51.721 --> 00:14:53.099
You're welcome to bring right hand

00:14:53.099 --> 00:14:54.458
to the small of the back.

00:14:54.458 --> 00:14:56.125
Whatever feels good.

00:15:00.275 --> 00:15:02.825
Great, slowly coming
all the way back down.

00:15:02.825 --> 00:15:04.303
Your hands are going to come

00:15:04.303 --> 00:15:06.242
towards the left side of your mat.

00:15:06.242 --> 00:15:08.855
Coming into a little
lizard variation here.

00:15:08.855 --> 00:15:10.601
You can lift the back knee.

00:15:10.601 --> 00:15:14.089
If you're wanting a
little more, or keep it

00:15:14.089 --> 00:15:15.826
nice and lowered.

00:15:16.999 --> 00:15:19.699
Other options here to
come to the forearms.

00:15:19.699 --> 00:15:22.037
You might walk your right
toes out a little bit.

00:15:22.037 --> 00:15:23.460
Just creating a little more space,

00:15:23.460 --> 00:15:24.706
you might come all 
the way to the forearms

00:15:24.706 --> 00:15:27.339
for a deeper hip stretch.

00:15:28.388 --> 00:15:32.555
Wherever you are, take two
more nice full breaths.

00:15:39.925 --> 00:15:40.950
Beautiful.

00:15:40.950 --> 00:15:43.601
Now we'll bring the 
right hand around

00:15:43.601 --> 00:15:45.130
so we're framing 
the right foot again.

00:15:45.130 --> 00:15:48.000
Inhale, look forward, and exhale.

00:15:48.000 --> 00:15:51.315
Pull the hips back, 
flex the right toes

00:15:51.315 --> 00:15:54.080
towards the sky, walk
the fingertips underneath

00:15:54.080 --> 00:15:57.381
the shoulders and keep the left hip

00:15:57.381 --> 00:15:59.828
right over that left knee.

00:15:59.828 --> 00:16:01.266
So there's a tendency 
to come all the way

00:16:01.266 --> 00:16:03.034
back here, but for this, let's stay

00:16:03.034 --> 00:16:05.699
stacked in the bones.

00:16:05.699 --> 00:16:09.009
Relaxing the head over
whenever you're ready.

00:16:09.009 --> 00:16:10.930
Breathe deep.

00:16:10.930 --> 00:16:13.447
Right toes toward the sky.

00:16:25.808 --> 00:16:28.962
Great, then rolling
through your right foot.

00:16:28.962 --> 00:16:30.802
Come back to your low lunge.

00:16:30.802 --> 00:16:33.255
Plant the palms and 
connect to your core

00:16:33.255 --> 00:16:35.861
a little bit here as you
squeeze the right knee

00:16:35.861 --> 00:16:40.325
all the way up and come
back to your tabletop.

00:16:40.325 --> 00:16:42.920
Great big breath in here.

00:16:42.920 --> 00:16:44.904
Big breath out.

00:16:44.904 --> 00:16:47.306
Here we go, curling the
left toes on our other side.

00:16:47.306 --> 00:16:50.139
Stretching through that left foot.

00:16:50.797 --> 00:16:52.344
We're not collapsing
in the shoulders here.

00:16:52.344 --> 00:16:54.247
Lots of awareness 
through the shoulders,

00:16:54.247 --> 00:16:56.587
the chest, the neck.

00:16:56.587 --> 00:16:58.320
See if you can try to
reach back through that

00:16:58.320 --> 00:16:59.570
left pinky toe.

00:17:01.199 --> 00:17:04.199
And see if you can 
hear your breath.

00:17:06.072 --> 00:17:07.994
Here we go, 
when you're ready, big inhale

00:17:07.994 --> 00:17:10.292
to lift the left leg all the way up.

00:17:10.292 --> 00:17:11.707
Lift from your left inner thigh,

00:17:11.707 --> 00:17:13.582
keep the left toes pointing down.

00:17:13.582 --> 00:17:15.185
So instead of opening up here,

00:17:15.185 --> 00:17:16.797
we're keeping and lifting.

00:17:16.797 --> 00:17:20.756
And big breath in, on
an exhale we squeeze.

00:17:20.756 --> 00:17:23.565
Left knee up in towards
the heart of the chest,

00:17:23.565 --> 00:17:25.620
and then step it up into a lunge.

00:17:25.620 --> 00:17:28.384
Walk the right knee back a bit.

00:17:29.811 --> 00:17:31.961
Nice stretch here, breathe deep.

00:17:31.961 --> 00:17:33.321
Careful not to crash into the weight

00:17:33.321 --> 00:17:34.620
of the fingers.

00:17:34.620 --> 00:17:37.037
Find a little lightness here.

00:17:46.399 --> 00:17:47.295
Beautiful.

00:17:47.295 --> 00:17:48.694
Palms come together,
we connect to our core

00:17:48.694 --> 00:17:50.200
a little bit here.

00:17:50.200 --> 00:17:53.773
Finding a lift from the pelvic floor.

00:17:53.773 --> 00:17:55.653
Imagine this scissor effect here.

00:17:55.653 --> 00:17:57.742
Really getting a nice stretch
through that right quad.

00:17:57.742 --> 00:18:00.080
Pull the left hip crease
back and here we go.

00:18:00.080 --> 00:18:03.487
Up and over with our palms together,

00:18:03.487 --> 00:18:07.896
Anjali Moudjar, we take
it into a little twist.

00:18:07.896 --> 00:18:10.301
We can stay here, maybe
begin to turn your gaze

00:18:10.301 --> 00:18:12.301
past your left shoulder.

00:18:14.376 --> 00:18:17.362
Finding stability in
the legs, you got this.

00:18:17.362 --> 00:18:21.626
Keep breathing, maybe left
hand to the lower back.

00:18:21.626 --> 00:18:23.821
Remember, it's all connected.

00:18:23.821 --> 00:18:26.571
One more breath here, you got it.

00:18:28.426 --> 00:18:29.826
Great and then release.

00:18:29.826 --> 00:18:31.874
Hands come to the 
right side of the mat,

00:18:31.874 --> 00:18:33.941
we come to a 
little lizard variation here.

00:18:33.941 --> 00:18:37.024
Your version, 
so listen to your body.

00:18:37.974 --> 00:18:41.557
Keep listening to the
sound of your breath.

00:18:47.341 --> 00:18:51.249
Different variations here,
also each side is different.

00:18:51.249 --> 00:18:54.832
You already know that,
but just a reminder.

00:19:02.726 --> 00:19:04.726
One more deep breath in.

00:19:06.365 --> 00:19:07.948
And big exhale out.

00:19:09.506 --> 00:19:11.810
Great, take the left hand, 
bring it around

00:19:11.810 --> 00:19:14.148
to frame the foot.

00:19:14.148 --> 00:19:18.199
And when you're ready, send
those hips up and back.

00:19:18.199 --> 00:19:20.522
This time, left toes up 
towards the sky.

00:19:20.522 --> 00:19:23.074
So strong awareness
through that left foot,

00:19:23.074 --> 00:19:25.157
walk the fingertips back.

00:19:29.163 --> 00:19:32.080
Bow the head whenever 
you're ready.

00:19:33.186 --> 00:19:36.603
Get lost in the sound 
of the breath here.

00:19:51.536 --> 00:19:53.286
Great then inhale in.

00:19:54.486 --> 00:19:58.373
On your next exhale, 
roll through that left foot.

00:19:58.373 --> 00:20:00.202
Plant the palms, 
see if you can tap into

00:20:00.202 --> 00:20:02.339
a little core strength here as you

00:20:02.339 --> 00:20:04.931
step the left foot all the way back.

00:20:04.931 --> 00:20:07.780
Left knee comes to join the right.

00:20:07.780 --> 00:20:10.726
We curl the toes under 
and nice and easy,

00:20:10.726 --> 00:20:13.723
we walk the palms back,
sending the hips back.

00:20:13.723 --> 00:20:16.352
We come to a 
kneeling position here.

00:20:16.352 --> 00:20:20.322
We're here for 
five breaths, you got this.

00:20:20.956 --> 00:20:23.706
Close your eyes 
and breathe deep.

00:20:25.462 --> 00:20:28.212
Try to press into your pinky toe.

00:20:30.286 --> 00:20:31.286
Sit up tall.

00:20:33.487 --> 00:20:36.154
Open the chest, lift your heart.

00:20:38.450 --> 00:20:41.200
Two more breaths, 
count them out.

00:20:52.753 --> 00:20:53.673
Good.

00:20:53.673 --> 00:20:58.110
After your last breath here,
come back to all fours.

00:20:59.603 --> 00:21:01.590
And what we're going
to do here is actually

00:21:01.590 --> 00:21:04.829
take the left foot back,
and we're just going to

00:21:04.829 --> 00:21:08.746
cross the right toes,
bring them up and around.

00:21:09.263 --> 00:21:11.843
Coming to cow legs here.

00:21:11.843 --> 00:21:14.900
So the right leg is front,
the left leg is behind.

00:21:14.900 --> 00:21:17.332
And then I use my hands
here to slowly sit back

00:21:17.332 --> 00:21:18.386
into the posture.

00:21:18.386 --> 00:21:20.731
This is a really nice way
to get into this pose.

00:21:20.731 --> 00:21:23.720
I think especially if you're
really tight or tired.

00:21:23.720 --> 00:21:26.278
So we're coming 
from all fours, again

00:21:26.278 --> 00:21:29.329
bringing the right knee in
front, left knee behind.

00:21:29.329 --> 00:21:32.928
And then we're using the hands
to slowly come to sit back.

00:21:32.928 --> 00:21:35.437
You can sit on the
blanket or the block here.

00:21:35.437 --> 00:21:37.482
We're almost done, 
you're doing awesome.

00:21:37.482 --> 00:21:40.326
Hands come to the arches
of the feet once again,

00:21:40.326 --> 00:21:41.766
and we sit up nice and tall.

00:21:41.766 --> 00:21:43.109
Breathe deep.

00:21:44.688 --> 00:21:46.904
Maybe you take this moment
to check in with the head,

00:21:46.904 --> 00:21:47.737
the neck.

00:21:49.853 --> 00:21:52.097
Drawing big circles 
with the nose.

00:21:52.097 --> 00:21:53.911
Maybe you prefer 
a deeper hip stretch,

00:21:53.911 --> 00:21:56.706
so you take this 
moment to bow forward.

00:21:56.706 --> 00:21:58.123
Nose to the knee.

00:21:59.665 --> 00:22:01.819
Maybe you're tight in the
chest and the shoulders,

00:22:01.819 --> 00:22:05.412
you want to take 
the fingertips behind.

00:22:05.662 --> 00:22:09.276
Either reverse namaste
or palms interlaced,

00:22:09.276 --> 00:22:11.319
fingertips interlaced.

00:22:14.230 --> 00:22:17.230
So definitely make 
it your own here.

00:22:26.292 --> 00:22:27.366
Great and then we'll send the arms

00:22:27.366 --> 00:22:29.027
all the way forward, come back up

00:22:29.027 --> 00:22:30.686
to all fours.

00:22:30.686 --> 00:22:32.918
Take your time, 
just unravel and switch.

00:22:32.918 --> 00:22:35.419
So right knee comes to the center.

00:22:35.419 --> 00:22:37.136
Left knee comes on top, left toes

00:22:37.136 --> 00:22:38.303
up and around.

00:22:39.454 --> 00:22:41.731
And then when you feel like
you've found the foundation

00:22:41.731 --> 00:22:45.481
of the legs, use the
hands to guide you back.

00:22:47.356 --> 00:22:48.356
Gomukhasana.

00:22:50.853 --> 00:22:53.103
Gomukhasana legs, cow legs.

00:22:55.198 --> 00:22:58.074
It's like this is the head
and these are the ears.

00:22:58.074 --> 00:22:58.999
If you've ever wondered.

00:22:58.999 --> 00:23:02.420
If you take a look down, 
you can see.

00:23:02.420 --> 00:23:03.463
I love it.

00:23:04.430 --> 00:23:07.628
You know me, 
I like to use my imagination.

00:23:07.628 --> 00:23:08.737
That's an understatement.

00:23:08.737 --> 00:23:11.008
Okay, so nice and tall, and then just

00:23:11.008 --> 00:23:13.522
tap into the sensations
of what it feels like

00:23:13.522 --> 00:23:14.605
on this side.

00:23:17.255 --> 00:23:19.052
Take a variation that 
feels good to you,

00:23:19.052 --> 00:23:22.794
and it could just be here
in stillness, breathing.

00:23:22.794 --> 00:23:23.627
Slowly.

00:23:40.654 --> 00:23:43.413
And then just notice
if you're kind of tense

00:23:43.413 --> 00:23:44.500
in the shoulders here.

00:23:44.500 --> 00:23:47.090
Take one more big breath
to find relaxation

00:23:47.090 --> 00:23:51.312
in the shoulders and
lift through the chest.

00:23:51.312 --> 00:23:54.145
Just playing with that opposition.

00:23:57.480 --> 00:23:59.236
And then we'll reach the arms forward,

00:23:59.236 --> 00:24:02.569
spread the palms, come all the way back.

00:24:03.676 --> 00:24:05.093
Unravel the legs.

00:24:07.046 --> 00:24:09.763
And we'll drop the belly.

00:24:09.763 --> 00:24:13.346
Inhale, exhale, 
round through the spine.

00:24:14.794 --> 00:24:16.555
Stay here, really arching the back

00:24:16.555 --> 00:24:19.175
like a black Halloween cat.

00:24:21.890 --> 00:24:23.907
A little bit of a tongue twister there.

00:24:23.907 --> 00:24:26.102
Press into all 10 knuckles.

00:24:26.102 --> 00:24:27.754
Press into the tops of the feet,

00:24:27.754 --> 00:24:29.834
one more breath here.

00:24:30.902 --> 00:24:33.452
And then release 
back to neutral, awesome.

00:24:33.452 --> 00:24:36.619
Take the legs, fling them to one side.

00:24:39.316 --> 00:24:43.269
Come to lie all the 
way down once again.

00:24:43.907 --> 00:24:45.893
This time bringing the feet together,

00:24:45.893 --> 00:24:47.228
soles of the feet together.

00:24:47.228 --> 00:24:49.317
Getting really comfy on your mat.

00:24:49.317 --> 00:24:53.061
We're going to end in
cobbler's pose here today.

00:24:53.061 --> 00:24:55.493
Bringing the soles of the feet together

00:24:55.493 --> 00:24:58.316
and then taking the knees wide.

00:25:00.846 --> 00:25:03.227
It's nice to bring the
hands to the belly here.

00:25:03.227 --> 00:25:06.280
Another nice thing if
you've been on a long, hot

00:25:06.280 --> 00:25:09.867
hike or a steamy hot hike.

00:25:10.424 --> 00:25:13.159
A hike or a run, 
you might take the hands,

00:25:13.159 --> 00:25:15.133
interlace the fingers behind the head

00:25:15.133 --> 00:25:19.086
and just let the armpit
chest breathe here.

00:25:22.263 --> 00:25:24.075
And this is how we're 
going to end today.

00:25:24.075 --> 00:25:27.602
So I encourage you to
at least take five nice

00:25:27.602 --> 00:25:30.185
long, smooth deep breaths here.

00:25:30.957 --> 00:25:32.546
After this posture, you might

00:25:32.546 --> 00:25:34.838
windshield wiper the legs a little bit.

00:25:34.838 --> 00:25:38.105
You might take 
a meditation moment.

00:25:39.354 --> 00:25:41.404
You might extend the legs out long

00:25:41.404 --> 00:25:42.805
into chevassin.

00:25:42.805 --> 00:25:44.343
But I'd like to inspire you to make

00:25:44.343 --> 00:25:47.282
these decisions on your own

00:25:47.282 --> 00:25:49.615
and to find what feels good.

00:25:50.876 --> 00:25:52.361
Ooh, super loud plane.

00:25:53.091 --> 00:25:54.591
I'll roll with it.

00:26:02.719 --> 00:26:06.302
So when you're settled
in, close your eyes.

00:26:10.394 --> 00:26:12.275
And again, your practice
can continue after

00:26:12.275 --> 00:26:14.428
this video is over.

00:26:14.428 --> 00:26:18.595
But we'll take one big breath,
one last big breath together.

00:26:19.442 --> 00:26:21.658
Just connecting us and
all the other people

00:26:21.658 --> 00:26:23.991
practicing around the world.

00:26:25.227 --> 00:26:30.057
Acknowledging the 
highest in ourselves.

00:26:31.345 --> 00:26:35.012
And acknowledging the
highest in each other.

00:26:36.678 --> 00:26:41.381
To that we say 
thank you and namaste.

00:26:42.163 --> 00:26:44.993
(light music)