WEBVTT

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- Hello, my darling friends,
welcome to Yoga With Adriene.

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I am Adriene, 
and this is sweet Benji,

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and today we have a 
yoga for transitions.

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

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(upbeat music)

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Hi, pals.
Let's begin today's practice

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in a nice comfortable seat.

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Come on down to the ground,
take your time getting there,

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start to breathe in now, 
deeper,

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more full breaths.

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And when you land in 
your comfortable seat,

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let's bring the palms together,

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(clearing throat)

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at the heart.

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Gently close your 
eyes or soften your gaze,

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and tuck the 
chin to bow the head

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just slightly to the hands.

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Wherever this 
practice finds you today,

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let it meet you and greet 
you with a sense of wonder,

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the excitement of the unknown,

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but also let it meet 
you and greet you with love,

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pure love, 100%.

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Acceptance for who you are,
and where you are today.

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Not who you were or 
where you were yesterday.

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And no worries about tomorrow.

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May today's quick 
practice be a reminder

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of just how powerful 
it can be to reside

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in the present 
moment with the breath.

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To keep that sense of wonder
and trust in the process,

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and of course, move 
and see with eyes of love.

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Alright, take 
a deep breath in.

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Exhale all the way 
out, empty, empty, empty.

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Lift your gaze, your chin,
can open your eyes here,

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and the palms are gonna 
come gently to the knees.

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On an inhale, lift 
your heart towards the sky.

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On an exhale, 
round the spine, chin to chest.

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On an inhale, lift your 
heart up towards the sky.

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Exhale, chin to chest,
navel draws back.

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Inhale, lift, last one.
Elbows draw down actively.

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Exhale, rounding 
through chin to chest,

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pause here, really catch your
knees here with your palms.

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Lean back, way back.

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And then calm, all the 
way up and through the center.

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We're gonna come all 
the way to all fours here.

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Wrists underneath the shoulders,

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knees directly 
underneath the hips.

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On your next inhale, 
kick the right leg out,

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so take your time 
getting there, no need to rush,

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but when you're ready, 
kick your right leg out,

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and we're gonna dial the right
toes down towards the ground,

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leveling the hips here,
best you can, and then just

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lifting from the right 
inner thigh so strong leg.

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Whole body 
begins to turn on here,

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we send the left 
fingertips forward,

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thumb face up as if 
you're shaking someone's hand.

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Take a deep breath 
in here, expand.

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Exhale, contract, navel draws
up, everything rounds in.

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Inhale, extend.

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Exhale, rounding through.

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Inhale, extend.

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Exhale, round through.

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Inhale, extend.

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Exhale, round through.

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This time, left hand 
comes to the right shin,

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we're gonna squeeze and lift,
squeeze and lift,

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press up out of your foundation

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that which is 
touching the ground, hold,

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and then release everything,
awesome.

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Switch to the other side,
welcome that heat, here we go.

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As you're ready, big breath in.

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What's up creaky, old floor?

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Left toes dialed down,
we level the hips,

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just check out 
what's going on here.

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Nice wide base in the hands,

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spreading the fingers evenly,
index fingers forward.

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Lift your left inner 
thigh up towards the sky,

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and if it's in your body,
and your practice today,

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send the right 
fingertips forward.

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Here we go, inhale to expand,

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breathe into 
the lower back body.

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Exhale, round through,
navel draws up.

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Inhale, extend.

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Exhale, round through,

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press into the top 
of your right foot.

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Inhale, extend.

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Exhale, squeeze and lift.

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Inhale, extend.

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Exhale, squeeze and lift,

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right hand comes 
to the left shin,

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squeeze and lift,
squeeze and lift,

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press away from your foundation.

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Doming through 
the upper back body.

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Good, and then slowly release,
awesome work.

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Bring the big toes to touch,

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knees as wide as your yoga mat.

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Beautiful, drop your elbows
down where the hands were,

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bring the palms together.

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Check it out, 
send the hips back,

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send your thumbs 
over towards your head,

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you should get a big 
stretch in the triceps here,

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the shoulders, heart melts down,
forehead towards the earth.

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Let your hips get really 
heavy here as you pull back,

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press into the tops of the
feet, breathe, breathe, breathe.

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Choose to give the 
thinking mind a break here

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and reside in the breath,
best you can.

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From center, 
hug the low ribs in,

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engage the abdominal wall,

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begin to release the hands
and come all the way back up.

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Walk the knees 
underneath the hip points,

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curl the toes under,
send it up and back,

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Downward Facing Dog.

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Breathe in.

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Breathe out.

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On your next inhale, 
lift the right leg up high.

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Exhale, step it all the way
forward into a nice low lunge,

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lower the back knee.

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Make sure your front 
knee is over the front ankle.

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For a little more stretch,
walk that left knee back.

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Awesome, swing your right
hand around to meet your left,

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we're gonna walk 
the hands off the mat,

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imagine your hands 
were in Downward Dog here,

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you're gonna keep pulling 
your right hip crease back,

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bow the head over,
breathe deep here.

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Strong breaths, strong 
foundation, you've got this.

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Then slowly walk it back,

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hands are gonna stay on 
the left side of the mat here

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for a little Lizard variation.

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You're gonna walk 
your right foot out,

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right toes turned towards 
the right edge of your mat,

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and just keep it nice and low
here for now, breathing deep.

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Slowly walk the 
right foot back to center,

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bring your right hand around
to frame your right foot,

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we're gonna pull the 
right hip crease back,

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keep the left hip 
stacked over the left knee

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for a runner's stretch, 
inhale to look forward,

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flex your right 
toes towards your face.

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Exhale, bow, 
forehead towards the knee.

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Rolling through the right foot,

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Crescent Lunge, inhale, sweep
the arms up and over head,

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big stretch, big breath,
squeeze your inner thighs

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to the midline, 
lift up from the pelvic floor,

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and then exhale 
all the way back down.

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Curl the back toes under,
lift the back knees,

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step it back, Plank Pose.
Inhale in here, you've got this.

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Exhale, breathing out, out, out,
empty, empty, empty.

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Inhale in again.
Exhale, empty out.

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Good, tap into 
that powerful breath.

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One more time, inhale in.

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Exhale, 
Downward Facing Dog, nice work.

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On your next breath in, inhale,
lift the left leg up high.

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Exhale, step it 
all the way forward,

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nice low lunge here, 
don't rush, nice and slow.

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Check your foundation, 
front knee over front ankle.

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Walk the right knee back.

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Then bring the left hand around,

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I'm gonna walk my hands all
the way out to Benji here,

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aww, reaching out.

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Melting your heart down.

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Keep the front knee 
over the front ankle,

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pull your left 
hip crease back, breathe.

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And then slowly 
walking it back up,

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keeping the hands on 
the right side of the mat

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for a little low 
Lizard variation here,

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we're gonna slowly 
inch the left toes,

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left foot out towards 
the outer edge of your mat.

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Again, keep the knee on the
ground here, breathe deep.

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Walk the left 
foot back to center.

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Frame your left 
foot with your hands,

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and when you're ready, 
peel the left hip crease back.

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Flex the left 
toes towards your face.

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Big breaths here, 
inhale to look forward,

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find extension, exhale, 
forehead toward the knee.

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So how you move matters,

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we say it here on 
the channel all the time,

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paying attention to, 
not only what you're doing,

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but how you're doing it,

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the way in which you 
move in and out of things.

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So pay attention as you roll
through your left foot here,

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pay attention to the 
transitions, they're valuable.

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Sweep the arms up and overhead,

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squeeze the inner 
thighs to the midline,

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press into all four 
corners of your front foot.

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Inhale in, lift the heart.
Exhale to rain it down.

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Curl the back toes under,
lift the back knee,

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plan the palms, here we go, 
step it back, Plank Pose.

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Inhale in, exhale.

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Option to lower the knees here
Half Plank, just an option.

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Everyone, look forward, 
breathe, breathe, breathe,

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here we go, half push up,

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elbows stay close to the side
body here, just go halfway,

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big exhale to press up.

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Look forward, inhale half way.

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Big exhale to press up, 
last one, only three, inhale.

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Exhale, squeeze the
elbows into the side body,

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exhale to press up, 
release the toes to the ground

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if they are not already, 
send it up high and back,

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Downward Dog, hips to the sky.

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Beautiful.

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So bend your 
knees and really let

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your hip creases lift you up,

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see if you can get a little more

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rotation in the pelvis there,

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and then you can let 
the heels get heavy again.

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Awesome work.

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Inhale, lift the 
right leg up high.

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Exhale, step it 
all the way forward.

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This time, option to 
keep the back knee lifted,

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just an option, as you 
bring the right hand around,

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left hand out, 
working off the mat here

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towards the left side,
bow the head.

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Think of the hands being 
in Downward Facing Dog here.

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Again, option to lower the
back knee or keep it lifted,

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if it's lifted though, 
really reach your left heel

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towards the back edge.

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Good, take one more 
breath here, inhale.

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Exhale, walk it to Lizard,
back knee lifted,

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always an option, 
walk your right toes

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towards the 
outer edge of your mat.

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Inhale to look forward,

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this time, maybe exhale come
to the forearms, maybe, maybe.

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Call me maybe, and 
then slowly back up,

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bring your right foot in,
hands frame the foot.

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Lower the back knee, 
pull the right hip crease back,

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right toes towards the face.

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Good, rolling 
through pay attention,

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Crescent Lunge, 
here we go again.

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Inhale, reach for the sky.

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Exhale, plant the palms,
step it back,

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Plank Pose or Half Plank.

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Inhale in. Exhale, lower 
all the way to the belly.

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Inhale for Cobra, open 
the chest, lift your heart.

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Exhale, soften and fold,
curl the toes under,

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lift the kneecaps, tone your 
quads, press up to Plank,

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quietly whisper to yourself
here, "I am strong."

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Downward Facing Dog.

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On your next breath in, 
lift the left leg up high,

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we got this.

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Exhale, 
shift forward, step it up.

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Back knee lifted this time,
here we go,

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walking the left hand around,

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you can always lower it if
that's not right in your body.

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Planting the palms, sending
them out towards the right,

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bowing the head, 
strong legs here.

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Really reach 
your right heel back.

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Keep pressing into 
your right pinky toe,

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just like we did on all fours,

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lift up from your 
right inner thigh.

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Good, take one more 
breath here, you got it.

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Exhale, slowly walk 
the hands back and in,

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Lizard variation, 
take the left toes out.

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Option to stay 
here nice and lifted,

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you can lower the knee, or
maybe we come to forearms here.

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Breathe, relax your jaw, 
soften the skin of the face,

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give your thinking mind a break,

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connect to your intuitive self,

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connect to your bodily
intelligence here, you got this.

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Inhale in, exhale.

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Inhale to bring it back up.

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We'll frame the foot 
again with the hands,

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lower the back knee, ahh,

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and send the 
left hip crease back.

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Flex your left 
toes towards your face,

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so active in the foot here.

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Good, inhale in.
Exhale to roll through,

00:13:26.205 --> 00:13:27.740
sweep the arms up and overhead,

00:13:27.740 --> 00:13:31.044
Crescent Lunge, 
big breath, big stretch.

00:13:31.044 --> 00:13:33.746
Exhale to rain it down,
awesome work.

00:13:33.746 --> 00:13:37.383
Plant the palms, step it back,
Plank Pose or Half Plank.

00:13:37.383 --> 00:13:39.218
Inhale to look forward,
shift forward.

00:13:39.218 --> 00:13:44.223
Exhale, Chaturanga to Upward
Facing Dog, or belly to Cobra.

00:13:44.857 --> 00:13:47.927
Inhale in.
Exhale to Plank.

00:13:49.195 --> 00:13:51.731
Inhale in again, you got this.

00:13:51.731 --> 00:13:53.433
Exhale, Downward Facing Dog.

00:13:54.734 --> 00:13:58.037
Deep breath in.
Long breath out.

00:13:59.205 --> 00:14:04.143
Slowly bend the knees, let
them kiss the ground with care.

00:14:04.143 --> 00:14:06.879
Walk the knees together,
the feet together,

00:14:06.879 --> 00:14:09.315
and send your 
hips back, Balasana.

00:14:11.284 --> 00:14:13.119
So you can keep the 
fingers reaching forward,

00:14:13.119 --> 00:14:14.587
or paint your yoga mat,

00:14:14.587 --> 00:14:18.157
send the fingertips towards 
the back edge, and relax.

00:14:19.136 --> 00:14:20.460
Close your eyes.

00:14:22.495 --> 00:14:26.165
And take a second here 
to just observe everything,

00:14:26.165 --> 00:14:30.737
where the thoughts go, how is
the quality of your breath.

00:14:33.573 --> 00:14:35.245
Can you feel your heart?

00:14:37.276 --> 00:14:42.408
Feel the warmth in 
your forehead, your neck.

00:14:46.385 --> 00:14:48.424
Sometimes things 
get uncomfortable

00:14:48.424 --> 00:14:52.522
before they transition.

00:14:52.522 --> 00:14:55.561
Before a blossoming,
before a change.

00:14:57.964 --> 00:15:02.301
Can we remember 
to trust the process,

00:15:02.301 --> 00:15:03.929
to trust the struggle?

00:15:05.204 --> 00:15:07.206
And remember the 
tools of our practice

00:15:07.206 --> 00:15:09.645
are here to 
support us in just that.

00:15:11.216 --> 00:15:14.046
Inhale. 
Exhale.

00:15:15.381 --> 00:15:16.916
Inhale to rise back up,

00:15:19.018 --> 00:15:21.053
fingertips come forward,

00:15:21.053 --> 00:15:23.689
and we're gonna walk the 
knees as wide as the hips,

00:15:23.689 --> 00:15:25.591
once again, curl the toes under.

00:15:25.591 --> 00:15:27.160
Listen carefully, 
send the hips back,

00:15:27.160 --> 00:15:31.664
you're gonna come into a 
little yogi, yogic squat.

00:15:31.664 --> 00:15:34.801
Heels can stay lifted here,

00:15:34.801 --> 00:15:36.335
otherwise let's see what happens

00:15:36.335 --> 00:15:38.504
if we work to get 
the heels on the ground.

00:15:38.504 --> 00:15:40.306
If it doesn't happen,
it's all good.

00:15:41.741 --> 00:15:43.426
Palms come together

00:15:43.426 --> 00:15:45.660
or fingertips can 
stay on the ground.

00:15:47.146 --> 00:15:49.081
We're pressing into all 
four corners of the feet

00:15:49.081 --> 00:15:50.316
if the heels are on the ground,

00:15:50.316 --> 00:15:54.171
if not, press into 
every single toe.

00:15:54.171 --> 00:15:56.957
We're here or here.

00:15:58.825 --> 00:16:03.896
And if you are comfortable
in this Malasana variation,

00:16:03.896 --> 00:16:05.364
then I'm gonna invite you

00:16:05.364 --> 00:16:06.966
to really create 
a little resistance,

00:16:06.966 --> 00:16:09.502
press your arms 
actively into your legs,

00:16:09.502 --> 00:16:12.705
and squeeze your legs 
actively into your arms.

00:16:14.273 --> 00:16:16.609
Now, find a soft 
focus down in front,

00:16:16.609 --> 00:16:19.645
or close your eyes, feel your
breath as you breathe in,

00:16:19.645 --> 00:16:22.915
nice lateral breath into 
all four sides of the torso.

00:16:22.915 --> 00:16:25.017
Tuck your chin, 
lengthen through the neck.

00:16:35.512 --> 00:16:38.731
Inhale, lift the 
sternum to the thumbs.

00:16:38.731 --> 00:16:40.533
Exhale to release.

00:16:40.533 --> 00:16:43.606
Walk the toes together, 
knees together.

00:16:44.408 --> 00:16:45.738
You got this.

00:16:45.738 --> 00:16:48.374
Walk the hands to one side,
let's all go to the right,

00:16:48.374 --> 00:16:50.710
walk the hands 
to your right side.

00:16:50.710 --> 00:16:52.778
Press in to both palms evenly.

00:16:52.778 --> 00:16:54.013
Squeeze your elbows in,

00:16:54.013 --> 00:16:55.548
just like you did 
in that half push up,

00:16:55.548 --> 00:16:57.984
draw the hands 
close to your body.

00:16:57.984 --> 00:17:00.453
Send your gaze 
out and keep it out

00:17:00.453 --> 00:17:03.656
as you inhale in, exhale, 
draw your navel in and up,

00:17:03.656 --> 00:17:05.424
maybe lift the hips,
maybe come forward,

00:17:05.424 --> 00:17:09.161
creating a little shelf 
for your hips and your legs.

00:17:09.161 --> 00:17:11.358
Then come back. 
Inhale in.

00:17:11.358 --> 00:17:13.332
Exhale, find that contraction,
that center,

00:17:13.332 --> 00:17:15.601
maybe lift off here,

00:17:15.601 --> 00:17:18.204
coming into a 
little side Crow variation.

00:17:18.204 --> 00:17:20.379
If there's another arm 
balance in your practice,

00:17:20.379 --> 00:17:23.943
maybe you take it, let's 
do one more, try inhale in.

00:17:23.943 --> 00:17:25.845
Exhale, nice and easy.

00:17:25.845 --> 00:17:28.247
So there are 
different variations of this,

00:17:28.247 --> 00:17:31.417
one, you're just 
balancing on one arm.

00:17:32.385 --> 00:17:35.555
A nice beginner 
balance is to take it

00:17:35.555 --> 00:17:39.625
on the shelf of both arms,
then you can grow from there.

00:17:41.460 --> 00:17:44.564
Shake it out, come 
back to center, all good.

00:17:45.965 --> 00:17:47.733
And then take it 
to the other side.

00:17:49.368 --> 00:17:52.204
So you wanna 
spread the palms evenly,

00:17:52.204 --> 00:17:54.206
drag them close to your body,

00:17:54.206 --> 00:17:55.775
find that lift up 
through the pelvic floor

00:17:55.775 --> 00:17:57.577
and keep your gaze out.

00:17:57.577 --> 00:17:59.645
Inhale in, exhale,
find contraction,

00:17:59.645 --> 00:18:01.414
lift, maybe you shift over.

00:18:02.448 --> 00:18:04.216
Start by just 
rocking back and forth,

00:18:04.216 --> 00:18:06.319
no need to get the 
feet up off the ground.

00:18:08.387 --> 00:18:10.990
So the inner body, 
the muscles have to all

00:18:10.990 --> 00:18:13.593
be lifted and 
engaged here for takeoff,

00:18:13.593 --> 00:18:16.562
we don't wanna collapse all
the weight onto our wrists,

00:18:16.562 --> 00:18:19.966
so just do it a couple of times,
playing on the other side.

00:18:19.966 --> 00:18:21.600
And if none of 
this is suiting you,

00:18:21.600 --> 00:18:23.502
let's do a little 
yoga for the feet,

00:18:23.502 --> 00:18:25.404
lifting up from 
the pelvic floor here,

00:18:25.404 --> 00:18:27.506
and a nice little squat,
heels lifted.

00:18:31.143 --> 00:18:32.011
Then, wherever you are,

00:18:32.011 --> 00:18:35.781
everyone come back to center,
let's shake it off.

00:18:35.781 --> 00:18:37.717
Let's slowly come to a seat,

00:18:37.717 --> 00:18:40.519
extend the legs 
out long in front.

00:18:40.519 --> 00:18:44.056
Inhale in, sweeping the arms
up and overhead with energy.

00:18:44.056 --> 00:18:46.659
Exhale, bend your knees 
and reach for your toes.

00:18:48.594 --> 00:18:51.530
Straighten the legs out as
it feels right in your body,

00:18:51.530 --> 00:18:53.533
take an inhale in.

00:18:53.533 --> 00:18:54.533
And as you exhale,

00:18:54.533 --> 00:18:57.036
just find a little bit 
of gratitude for your body,

00:18:57.870 --> 00:19:01.440
for this life, 
for everything that we have

00:19:01.440 --> 00:19:03.067
and that we share.

00:19:05.478 --> 00:19:07.279
And then, take a 
moment just for you,

00:19:07.279 --> 00:19:11.851
all the unique qualities 
that you bring to the table,

00:19:13.586 --> 00:19:17.990
honor them, trust them, 
and let them guide the way.

00:19:23.295 --> 00:19:25.664
Alright, as you 
transition to your back,

00:19:28.000 --> 00:19:30.669
get comfy, 
feel your back supported,

00:19:30.669 --> 00:19:33.105
and know that this 
video is actually coming out

00:19:33.105 --> 00:19:35.074
at the end of a year,

00:19:35.074 --> 00:19:38.144
just about the beginning 
of a brand new year,

00:19:38.144 --> 00:19:39.678
and I know that 
we'll be practicing this

00:19:39.678 --> 00:19:42.014
whenever we 
need a little support

00:19:42.014 --> 00:19:43.949
during a time of 
change or transition,

00:19:43.949 --> 00:19:48.621
but for those 
practicing around the time

00:19:48.621 --> 00:19:50.356
that this video's coming out,

00:19:50.356 --> 00:19:54.193
just think about all the things
that you're grateful for,

00:19:54.193 --> 00:19:56.262
and we'll end by 
setting a little intention

00:19:56.262 --> 00:19:57.096
for what's to come.

00:19:57.096 --> 00:19:59.398
So bring your feet 
as wide as the yoga mat,

00:19:59.398 --> 00:20:01.500
come into a little 
constructive resting posture

00:20:01.500 --> 00:20:03.302
with the knees together.

00:20:03.302 --> 00:20:05.905
If you're warm, 
you can come to cactus arms,

00:20:05.905 --> 00:20:08.607
otherwise just let the hands
rest gently on the belly.

00:20:10.076 --> 00:20:11.911
Inhale in.

00:20:11.911 --> 00:20:14.213
Exhale, relax everything.

00:20:14.213 --> 00:20:17.016
Close your eyes and 
just a little invitation here

00:20:17.016 --> 00:20:21.220
as we close the practice 
to finish this sentence,

00:20:21.220 --> 00:20:23.389
"I choose..."

00:20:27.593 --> 00:20:30.096
Finish this sentence, 
just see what comes up,

00:20:30.096 --> 00:20:31.797
"I choose..."

00:20:34.366 --> 00:20:36.502
And it can simply be to,

00:20:36.502 --> 00:20:39.171
"I choose to be the 
best version of myself."

00:20:55.287 --> 00:20:58.023
Slowly part the knees,
walk the feet in,

00:20:58.891 --> 00:21:01.527
hug the knees up to your chest,
give yourself a big embrace,

00:21:01.527 --> 00:21:03.329
"I choose..."

00:21:07.433 --> 00:21:09.301
Gently rock side to side,

00:21:10.269 --> 00:21:11.737
find what feels good.

00:21:14.874 --> 00:21:17.476
Then, cross one 
ankle over the other,

00:21:17.476 --> 00:21:20.079
grab the outer edges 
of the feet or the toes,

00:21:20.079 --> 00:21:22.681
and rock all the 
way up to a seat.

00:21:24.083 --> 00:21:26.552
It's an honor to share 
this practice with you.

00:21:27.820 --> 00:21:31.524
This community, 
whether you're an active member

00:21:31.524 --> 00:21:34.093
of the Yoga With 
Adriene community,

00:21:34.093 --> 00:21:37.830
or the Find What Feels 
Good community, same thing,

00:21:38.998 --> 00:21:42.334
or you're new, 
you're always welcome here.

00:21:43.936 --> 00:21:47.339
This yoga is so cool 
because it reminds me constantly

00:21:47.339 --> 00:21:50.009
that we are more 
alike than we are different,

00:21:51.277 --> 00:21:55.181
and we can learn to honor and
celebrate our differences.

00:21:57.653 --> 00:21:58.620
More.

00:22:01.053 --> 00:22:03.389
Palms coming together,
thumbs to third eye,

00:22:06.192 --> 00:22:09.828
we take care of 
ourselves so we can

00:22:09.828 --> 00:22:11.797
take care of each other,
the planet.

00:22:16.089 --> 00:22:20.673
We take time to be 
present so we can honor

00:22:20.673 --> 00:22:22.641
the next present moment,
and onto the next,

00:22:22.641 --> 00:22:23.676
and onto the next.

00:22:24.510 --> 00:22:25.644
I love you guys so much,

00:22:25.644 --> 00:22:28.380
we'll take a deep breath in,
one final breath together,

00:22:29.548 --> 00:22:30.749
and we'll exhale to bow.

00:22:32.051 --> 00:22:34.720
Happy trails to you, Namaste.

00:22:37.381 --> 00:22:40.125
(upbeat music)