WEBVTT

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- Hi everyone, 
welcome to Yoga With Adriene.

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I am Adriene, and today 
we have an awesome practice

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for upper body strength.

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But we're gonna do it 
the find what feels good way,

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mindfully and with breath.

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

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(upbeat music)

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Okay, my friends, 
let's jump right in

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with a little 
warmup for the wrists.

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You can do this standing,
seated and cross-legged,

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or on the knees like moi.

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You're just gonna take 
a second to sit up nice

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and tall through the spine,
take a deep breath in.

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Land here in the moment.
(Benji exhaling)

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Aw, he just exhaled 
right when I said that.

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Good job, Benji.

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And nice and easy, 
we're gonna slowly bring

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the fists together

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and out in front,

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and you're just 
gonna take some big circles

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in towards your body 
and out towards your body.

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In towards your body 
and out towards your body.

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And as you do this, 
you can close your eyes

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or soften your gaze 
and just try to maintain

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this length in 
the spine (laughing)

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as you slowly drop your breath.

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Breathe into your belly.

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So we are focusing on 
upper body strength today,

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but not at the cost 
of sacrificing any sort

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of inner calm or 
connection to what feels good.

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So we're gonna do a 
little bit of both today.

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That's the beauty of yoga,

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uniting breath with body,
mind with body.

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Alright, and then 
reverse your circle.

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Bring it in towards 
you and out towards you,

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in towards you and out.

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Excellent.

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And then bring the 
palms together at the heart.

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The next time you 
bring your wrists in,

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you're gonna get 
active in the hands here.

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So press the 
palms together firmly.

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Send the elbows left to right.

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Inhale in.

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Exhale. Dial the 
fingertips down in a way.

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Ooh yeah.

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And then inhale, 
thumbs to sternum,

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exhale, dial the 
fingertips down and away.

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Move nice and slow here.

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One more time, lift the 
chest up to the thumbs,

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and then exhale, 
dial the fingertips down.

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Awesome.

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Bring the hands back to the
heart, interlace the fingertips,

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press the palms forward.

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Take a deep breath in,

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and then empty it out.

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And then nice and easy, you're
just gonna take the pinkies,

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bring it all the way up, big
stretch here as you breathe in.

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And then exhale to 
release the fingertips,

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release the arms, 
bring 'em all the way down.

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Alright, shrug the 
shoulders up to the earlobes

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as you take a deep breath in.

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And then exhale, breathe out.

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Twice more, inhale,
shrug and lift.

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Exhale, breathe out, relax,

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and then one more 
time breathe in,

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shrug and lift, and then exhale,
relaxing the shoulders down

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and coming into our first Plank.

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Let's all start in Half Plank,

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just to get a nice 
placement in the foundation.

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So palms nice and wide, pinkies
almost at the outer edges

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of your mat, 
if not all the way there.

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Then starting on the knees,
try to create a nice,

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long length in the spine here,
already the muscles

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of the abdominal 
wall turning on,

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crown of the 
head lengthening out,

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gaze straight 
forward and slightly down,

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so we're not 
collapsed in the neck.

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Then you know where 
you're at in your body.

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If you want to lift the 
knees already here, you can,

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working in a full Plank.

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So we're knees 
lowered or lifted.

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And for this first round, 
we're gonna keep the elbows

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hugging in to the side body,
gaze straight forward,

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chin slightly tucked.

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Again, you can work with 
the knees lifted as well.

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We're gonna inhale in, 
exhale slow and steady,

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keep the elbows hugging in,
just lower halfway.

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Beautiful, exhale, press up.

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Inhale slowly, 
lower down halfway.

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Gaze forward.

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Exhale, press back up,

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keeping the spine 
nice and long here,

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hugging the elbows in.

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Lower down halfway, 
exhale, press back up.

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Two more, inhale, halfway lower.

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Exhale, press up.
One more, you got this.

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Inhale, halfway lower.

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And exhale, press back up.

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Awesome.

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Send the knees 
as wide as your mat,

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send the hips back, 
send your heart down.

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One cycle of breath here 
in Extended Child's Pose,

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so make this breath awesome.

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Big inhale.

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Long exhale.

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Excellent.

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Slowly come back up,

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bring the knees 
back underneath the hips,

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come into a Half Plank or 
Full Plank, yogi's choice.

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Make sure the upper 
arm bones are rotating out,

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and make sure you have a
nice, wide base in your hands,

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not too narrow here.

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Alright, so now we're gonna
take the elbows left to right

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in a 90 degree.

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If you don't have the 
mobility or the strength to go

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at an exact 90 degree, that's
where your headed, okay?

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So it's okay if 
you don't hit that.

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If you have some 
tightness in the wrists

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or if you need to modify,
make it small.

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You don't need to go 
past a pain threshold.

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So you can keep 
it nice and small.

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Again, we're lifted up in Full
Plank or we're on the knees.

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Okay, here we go.

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You're like, "Okay, 
I've been here, I'm ready."

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Inhale, look forward, exhale,

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draw the shoulders 
away from the ears.

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Inhale to lower, 
exhale to lift.

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Elbows left to right.

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Inhale to lower,
exhale to lift.

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Inhale to lower, gaze 
is forward, exhale to lift.

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Strong core, inhale to lower,

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exhale to lift.

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Inhale to lower,
exhale to lift.

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One more, inhale to lower,

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exhale to lift.

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Great. This time walk the 
knees together, really together,

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arches of the feet really
together, send your hips back,

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and then slowly flick your
fingertips back towards your

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toes and melt your heart down.

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One cycle of 
breath here if you want.

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You can bring the 
hands into fists here,

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bring the fingers in, 
and just get a little massage

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on the wrists as you 
rock the wrists gently back

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and forth on the earth.

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Okey-doke.

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Slowly rising back up, 
back to Plank or Half Plank.

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Chaturanga, half pushups.

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Here we go.

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Knees lowered or lifted,
nice strong base,

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draw the low belly in, 
keep the neck nice and long.

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Here we go.

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Inhale, keeping the elbows
hugging in to the side body.

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Lower halfway, your version,
exhale to press back up.

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Inhale, lower halfway, 
exhale, press up.

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Inhale, exhale.

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Inhale, exhale.

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Three more.
Inhale, exhale.

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You've got it, two more.

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Inhale, exhale.

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Last one, meet your edge.

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It's okay if it's small.

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Inhale, lower, exhale,
all the way up.

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Here we go.

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Knees wide, big toes to touch,
send it back,

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walk the fingertips forward.

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This time, option to come into
a little Namaste shark fin,

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bringing the palms 
up behind the neck.

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Take a deep breath in,
you got this.

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And empty it out.

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Alright, back up 
to Plank or Half Plank.

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Stick with me, just a few more
minutes left, you got this.

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Here we go.

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This time, elbows left to right,

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and you can do a half 
pushup or a full pushup,

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so depending where 
you are on your journey,

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depending on how 
you're feeling in your body,

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your energy today.

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Alright, so we're in a
full pushup or we're in half,

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excuse me, Full Plank 
or Half Plank here,

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neck is nice and long, 
with a focus on the spine.

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Alright, you ready?
Here we go.

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Inhale, lowering down.

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Exhale to press back up.

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Inhale to lower down, 
gaze forward.

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Exhale to press back up.

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Inhale, lower.

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Exhale, lift.

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Listen to your breath.
Use your breath.

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Inhale, lower.

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Exhale, lift.

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Inhale, exhale.

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Inhale, exhale.

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One more, you got this.

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Inhale, lower.

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Exhale, lift.

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bring the knees together,
really together, Child's Pose,

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Balasana, send 
the fingertips back,

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rest your forehead down.

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Inhale lots of love in here.

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Exhale lots of love out.

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Alright, rise back up.

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Last bit here, we got this.

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We're gonna come 
everyone into Full Plank.

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You can do it.
Here we go.

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Bring the hands wide, 
upper arm bones rotate out.

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So bring this 
mindfulness to the picture,

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even when you get tired.

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Not even, 
especially when you get tired.

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So here we go.

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Hugging the low ribs in,
Full Plank,

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you reach the heels back,

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toes are in line 
with the hip points.

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Inhale, try to keep 
this connection to your core

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as you send the left 
fingertips all the way up

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towards the right shoulder.

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Then bring it down.

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Right fingertips 
to left shoulder.

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It's okay if you shift 
in the hips here to start.

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Eventually, we 
want to keep it going

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to where we're not 
shifting in the hips.

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Keep a nice rhythm here.

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Toes hip-width apart,
maybe slightly wider.

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Back and forth,

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crossing opposite hand 
to opposite shoulder.

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A trick here is to 
press away from the yoga mat,

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just like we do in 
all of our yoga practices,

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really finding that yielding,
that lifting,

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that hollow front body.

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Welcome the heat.

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You're here, you got it,
for one more minute.

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Crossing back and forth,
back and forth,

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waking up the 
abdominal wall, the obliques.

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Let's do one more on each side.

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Try not to move the hips at all.

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Excellent. After you've 
evened it out,

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spin onto the outer edge
of your right foot,

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inner arch of your left foot,

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bring your left 
hand to your waistline.

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Breathe deep here as you lift
up through the right hip.

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Maybe you take the left
fingertips up towards the sky,

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maybe not.

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Inhale in, exhale, 
come back to center.

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Last little bit here.

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We're gonna turn onto the
outer edge of the left foot,

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inner arch of 
the right foot, again,

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lift your hips up high.

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Right hand comes 
to the waistline.

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Breathe in here.

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Maybe you take the right arm up.

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Side Plank, one more breath.

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And then exhale, 
come all the way down.

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Great. Lower the knees,

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come back to your nice, 
comfortable seat,

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either on the knees or in 
a nice, cross-legged seat.

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Inhale, sit up nice 
and tall wherever you are.

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Exhale, empty it 
out through the mouth.

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Let go of some heat.

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Cross the right 
arm over the body,

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take your left hand 
to gently guide it deeper

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into the stretch.

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And then release and switch.

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Excellent. Let your hands rest 
gently on the knees or thighs.

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Palms face up or down, 
whatever feels best for you.

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And then just take one more
moment here before we sign off

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to close your eyes and notice,
observe your breath.

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Notice how you feel.

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What energy did you stir up?

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And if it was tough, 
or you got frustrated,

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it's all good.
Motivation to keep showing up.

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Waking up the body, 
building strength, mindfully,

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having fun.

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You can mesh this practice

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with another yoga practice
on the channel.

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I'll put some suggestions in
the description down below.

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As you're ready, 
bring the palms together.

00:12:26.679 --> 00:12:29.315
We'll close out by 
taking a deep breath in

00:12:30.350 --> 00:12:33.419
and using the 
exhale to bow the head down

00:12:33.419 --> 00:12:35.254
towards the hands,
towards the heart.

00:12:36.723 --> 00:12:37.557
Thanks, everyone.

00:12:37.557 --> 00:12:38.691
Let me know how it went for you

00:12:38.691 --> 00:12:41.294
in the comment 
section down below.

00:12:41.294 --> 00:12:42.228
I love you all.

00:12:42.228 --> 00:12:43.790
Nice work.

00:12:43.790 --> 00:12:45.547
Namaste.

00:12:46.626 --> 00:12:50.890
(upbeat music)