WEBVTT

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what's up everyone welcome to yoga with

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Adriene today we have an awesome quick

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simple sequence that you can do

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practically anywhere so a lot of us just

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did the 30 days of yoga which is still

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available if you want to do it and we're

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wondering you know how do we maintain

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this motivation and stick to our yoga

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every day so hopefully this guy will be

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in your back pocket literally you can

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keep it on your phone you can do the

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sequence on your phone you don't need a

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yoga mat you don't need your fancy yoga

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pants you can do this in your office

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break room or in your office or in a

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closet or if you have time at home this

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is a great quick little sequence to

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sneak in when you want to find what

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feels good and tend to yo'self also

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stick around after the sequence I have a

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little treat for you to aid in your

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lunchtime pleasures anyway let's hop on

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the mat or you don't need a mat let's

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hop on our feet and get moving all right

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so to begin today we're going to come to

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a nice wide stance maybe about hip width

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apart or just a little bit wider look

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like I was getting ready for something

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they're just cleaning off my mat toes

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are pointing forward and as I said

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before you can practice this without a

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mat but definitely take your shoes off

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so if you're sneaking this in it your

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office or you just ran into a nice quiet

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room for a quick yoga break take off

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your shoes maybe take off your socks and

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go ahead and take a look down at your

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feet here for just a moment maybe

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lifting the toes and pressing into all

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four corners of the feet so we can think

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about pressing into the ball joint of

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the big toe pressing into the ball joint

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of the pinky toe and then anchoring down

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through the back two corners of the heel

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then you can release the toes down and

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we'll stand up nice and tall and nothing

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fancy here we're going to inhale squeeze

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the shoulders up to the ears breathe and

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deep and on an exhale slowly dropping

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the shoulders down fingertips towards

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the earth mmm

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here we go again inhale squeeze

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shoulders to ears and exhale releasing

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them down now we're going to close the

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eyes and keep this going so you can take

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a look or take your gaze off the video

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and continue this motion moving with the

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breath inhaling squeezing up and then

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exhaling dropping the fingertips down

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shoulders down down down

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keep it going inhale squeeze and exhale

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shoulder blades maybe begin to drawl

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together as we anchor shoulders

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fingertips down keep it going with your

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breath and then you can add your own

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little flavor to this so maybe it's

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circles if you're feeling kind of sleepy

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and soft or maybe you've had kind of a

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frustrating day or just an active day

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and your energy or Chi is already kind

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of high you might speed it up inhaling

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and dropping on the exhale like so or

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nice smooth circles so let's take a

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couple more rounds here a lot of us

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carry right this tension in the neck and

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shoulders and even just you know you

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wake up on the wrong side of the bed and

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that can begin to collect really fast in

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the neck and shoulders and so we're

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going to release it right here right now

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cold draw the palms together at the

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heart now and just let the shoulders

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release we can keep the feet where they

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are or perhaps now you bring the feet

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together just kind of checking in with

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our balance and stability today

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spreading the toes once again you might

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lift them spread them and then press

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into all four corners of the feet we

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come to what we might refer to as some a

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steep D he here four-part equal standing

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and if you're like what you might check

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out that video we have a video just for

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that a cute silent video stand up nice

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and tall here lift your sternum to your

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thumbs and find a nice long smooth

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conscious breath so the most important

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thing of this little yoga break for me

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is just taking a moment just a moment

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we're not going to be here long to slow

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down and to breathe deep a little

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self-love moment taking this time

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to connect with the breath with your

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energy and nurture yourself kind of take

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care of yourself so that you can take

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care of others right

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putting your oxygen mask on first and

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then taking care of others tending to

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your energy your energetic health so

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that you can do beautiful loving nice

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things for others maybe you make someone

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lunch after your yoga break maybe you

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leave someone a little love note so just

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a moment more here finding a nice

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extended inhale I may be playing with

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pushing that exhale extra-long awesome

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then we'll drop the fingertips down and

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take a deep breath and as you reach all

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the way up towards the sky nice and tall

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again if you're feeling a little like

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willow today you can come back to that

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wide stance where we're at so you have

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two options here to kind of zip the

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energy of the legs together or to press

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into the feet hip width apart really

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drawing energy up from the arches of the

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feet either way we lengthen the tailbone

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down and we find some of our Bundys if

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you're familiar some of these locks that

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we play within the body may be mula

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bandha drawing energy up from the pelvic

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floor

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maybe you Deanna bundle to spine and if

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you're just like what-what don't worry

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check out the foundations of yoga but

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really it's just about connecting to the

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energetic body so you can really do no

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wrong here the awareness is key we

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inhale spread the fingertips wide and

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exhale out through the mouth

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inhaling again press into your feet

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maybe draw a line with the nose look up

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and exhale out through the mouth drop

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your shoulders down

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maybe widen the hands a little bit draw

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your pinkies towards the front deep

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breath in and exhale out through the

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mouth let it go awesome take your right

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hand to your left wrist press into your

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left foot

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as you teeter-totter to the right side

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body stretch right shoulder comes

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underneath your deep breath in and

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exhale back to Center take your left

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hand to your right right wrist say that

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five times fast

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right wrist right wrist and we stretch

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it out draw your left shoulder

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underneath open your heart up towards

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the sky deep breath and exhale back to

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Center cool rain it down interlace the

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fingertips behind again feet hip-width

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apart or flush together we press into

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our foundation open up the chest here

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deep breath in draw the knuckles down

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and away and then maybe just a little

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free play time here with the neck with

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the nose may be nodding yes or no

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and maybe a couple circles around in

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great if that's all you have time for

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take a moment here to bow your head to

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your hands press the palms together and

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set an intention for the rest of your

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day give thanks for the lunch you're

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about to have if you have more time

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let's continue on by reaching the

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fingertips up way high full body stretch

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again and this time on an exhale bend

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your knees generously and weave forward

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fold so little goes a long way here

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taking a moment to breathe in and out

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through the nose go ahead and let it out

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through the mouth whenever you feel

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inspired here having a little

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conversation with yourself with your

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breath we stretch it out maybe grab the

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elbows here you know what to do then on

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an inhale we'll inhale lift up to a flat

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back position follow your breath find

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nice length here and then on your exhale

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so follow your breath take it down great

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we'll bring the fingertips to the mat

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and slide the right toes back lower your

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right knee and just take a couple

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moments to breathe here you might Rock

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front back you might widen your stance

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make sure that this front knee isn't

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extending over this front ankle let's

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keep it nice and stacked and we find a

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little movement if it feels right and

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your attire allows you might lift your

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back knee up oh yeah

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and then we'll plant the palms and slide

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the left toes back to our one and only

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plank we're going to do here stretch the

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calves here by peddling the feet press

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away from the earth so don't collapse

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here but really press away from the

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earth draw your navel up breathe breathe

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breathe and then we'll send the sit

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bones up and back to a downward facing

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dog man we're going to fill three

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breaths here so how you feel that fill

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them feel them to is entirely up to you

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you might pedal the feet you might come

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to a beautiful place of stillness

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grounding you might press into your

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goals you might bend the knees

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generously

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everyone melt your heart back fill your

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three breaths with love a little

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lunchtime love a little gratitude

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and then after your three breaths we're

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going to step the right foot up into our

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lunge and lower the left knee down okay

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same thing as before here we just take a

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little moment to explore where are you

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sore where are you tight playing in this

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low lunge and we can always keep that

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left knee down or if your body's feeling

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it you might lift it up for a moment or

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two filling these moments with full deep

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breaths and then we'll send that left

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foot back in taking a couple steps or

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one big step all the way up back to that

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forward full great inhale halfway lift

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once again and exhale bow awesome we're

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going to bring the fingertips to the mat

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and now we're going to widen the feet

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toes are going to turn out left to right

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and we're going to squat back down

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hopefully you didn't wear a miniskirt to

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work today

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just kidding and we're going to come to

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a little yogic squat so this this might

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seem a little far-fetched but you really

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can do this anywhere and again we don't

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need the yoga mat we can just kind of

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drop to our feet it's great if you're

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not wearing shoes here to kind of

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stretch the poor blocks of feet that we

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stand on that we walk on if you are in a

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more comfy place and you do have your

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stretchy pants on or something you might

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come to a little Milazzo no variation

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here so often we skip yoga practice

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because we don't have the right clothes

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on we don't have enough time or like

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there's all these excuses right I know I

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do it too but here we may kind of no

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excuse even if you're here just playing

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with your feet if you did wear that

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miniskirt to work today it's not very

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feminist of me I'm just playing you know

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you know I'm a Hepburn pant wearing

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anyway

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try out to be too silly on the first

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video that can be here but it's a little

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lunch break yoga so we can have some fun

00:12:18.000 --> 00:12:20.310
take one more breath wherever you are my

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friends nice conscious full nourishing

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breath in and then on your exhale gently

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release okay we're going to come to

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seated here I'm going to send the legs

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out nice and long take a deep breath in

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sit up nice and tall as you exhale hug

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that right knee all the way up and in

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okay this is a little moment for the

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hips it's going to be yummy so you might

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just take your foot and cradle it like a

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baby here if your body allows you might

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even take your foot into this kind of

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hook of your elbow and cradle it even

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more if you're new to the practice

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you'll be surprised how quickly this

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will stretch with regular practice so if

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you're new and you're like this is all I

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got right here a little toe movement

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that's great just check in with the hip

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you can also Rock a little front to back

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so to each his own here sit up nice and

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tall and we're going to take it into a

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twist so we'll release the right foot to

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the ground inhale send the left

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fingertips up high high high stretch

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through the left side body and then

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we'll turn towards the right side moving

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into a gentle twist nice long smooth

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deep breaths sweeping up and down the

00:13:29.339 --> 00:13:32.610
spine here really gentle really yummy as

00:13:32.610 --> 00:13:35.639
we breathe in and out and then we'll

00:13:35.639 --> 00:13:36.779
release back to Center

00:13:36.779 --> 00:13:38.250
and we'll do the same thing on the other

00:13:38.250 --> 00:13:40.189
side so we'll take a deep breath in and

00:13:40.189 --> 00:13:43.649
exhale hug Heol left knee up into your

00:13:43.649 --> 00:13:46.290
heart and in your own time we come to

00:13:46.290 --> 00:13:48.240
check in with this left hip it's a

00:13:48.240 --> 00:13:50.880
little movement here this is also just

00:13:50.880 --> 00:13:52.439
giving us a moment to sit up nice and

00:13:52.439 --> 00:13:59.430
tall and to check in with our posture to

00:13:59.430 --> 00:14:01.410
remember remind ourselves that it's all

00:14:01.410 --> 00:14:05.160
connected so as we work as we continue

00:14:05.160 --> 00:14:07.680
to taskmaster throughout the rest of the

00:14:07.680 --> 00:14:09.779
day we can still kind of do it with this

00:14:09.779 --> 00:14:15.209
awareness of the spine and the full body

00:14:15.209 --> 00:14:19.060
experience after a couple rocks

00:14:19.060 --> 00:14:21.610
go ahead and take your left foot to the

00:14:21.610 --> 00:14:23.140
ground and we'll inhale reach the right

00:14:23.140 --> 00:14:25.060
fingertips up high breathe through the

00:14:25.060 --> 00:14:26.890
left side body stretch stretch stretch

00:14:26.890 --> 00:14:29.020
and then we'll take it over into our

00:14:29.020 --> 00:14:33.820
twist so it's not really about how far

00:14:33.820 --> 00:14:35.470
you can go in fact resist the urge to

00:14:35.470 --> 00:14:38.050
lean back sit up nice and tall head over

00:14:38.050 --> 00:14:41.550
heart heart over pelvis and we breathe

00:14:41.550 --> 00:14:45.340
nice rejuvenating revitalizing breaths

00:14:45.340 --> 00:14:52.330
into that lower belly our mind begins to

00:14:52.330 --> 00:14:55.090
think of lunch and we acknowledge those

00:14:55.090 --> 00:15:01.570
thoughts and come back to the bread cool

00:15:01.570 --> 00:15:04.390
and we'll slowly unravel and we have a

00:15:04.390 --> 00:15:05.950
couple options here okay if you're at

00:15:05.950 --> 00:15:07.120
home you have your mat you have your

00:15:07.120 --> 00:15:08.590
blanket out or something then go ahead

00:15:08.590 --> 00:15:10.480
and take a moment to come to flat back

00:15:10.480 --> 00:15:11.200
and rest

00:15:11.200 --> 00:15:17.680
oh yeah baby so stay here and relax

00:15:17.680 --> 00:15:20.980
decompress you might draw a couple lines

00:15:20.980 --> 00:15:22.330
with the nose back and forth here

00:15:22.330 --> 00:15:24.820
massaging the back of the head if you're

00:15:24.820 --> 00:15:26.950
not in a place where you necessarily

00:15:26.950 --> 00:15:29.350
feel comfortable lying on the ground you

00:15:29.350 --> 00:15:31.030
know I like to keep it real

00:15:31.030 --> 00:15:33.820
come come back to your desk chair your

00:15:33.820 --> 00:15:40.620
office chair or your kitchen stool and

00:15:40.620 --> 00:15:44.340
sit up nice and tall

00:15:44.880 --> 00:15:47.770
so you're settling in for a brief

00:15:47.770 --> 00:15:50.020
shavasana here shavasana corpse pose

00:15:50.020 --> 00:15:51.400
lying flat on the ground or you're

00:15:51.400 --> 00:15:54.010
coming to a nice comfortable seat and if

00:15:54.010 --> 00:15:55.240
you're sitting up see if you can go

00:15:55.240 --> 00:15:56.980
ahead and ground the feet both feet on

00:15:56.980 --> 00:15:59.140
the ground sitting up nice and tall

00:15:59.140 --> 00:16:00.730
wherever you are my friends take a

00:16:00.730 --> 00:16:07.320
moment to just close your eyes and relax

00:16:07.320 --> 00:16:10.450
you can press it's so hard to kind of

00:16:10.450 --> 00:16:13.150
stop and slow down we're so used to

00:16:13.150 --> 00:16:15.220
moving you know kind of hurried and

00:16:15.220 --> 00:16:17.500
rushed so here we just take an unhurried

00:16:17.500 --> 00:16:20.860
moment for ourself again acknowledging

00:16:20.860 --> 00:16:23.710
how important this is so that we can

00:16:23.710 --> 00:16:27.040
give back to others so that we can give

00:16:27.040 --> 00:16:29.320
so we can serve others so that we can

00:16:29.320 --> 00:16:30.560
make someone line

00:16:30.560 --> 00:16:35.800
so that we can leave a little kindness

00:16:35.800 --> 00:16:44.120
in our trail if you find this moment

00:16:44.120 --> 00:16:45.620
right here right now really challenging

00:16:45.620 --> 00:16:47.120
welcome to the club it's hard to slow

00:16:47.120 --> 00:16:49.430
down so we'll just take three more

00:16:49.430 --> 00:16:51.920
breaths filling three more breaths in

00:16:51.920 --> 00:16:54.379
your own time just nice quiet stillness

00:16:54.379 --> 00:16:56.800
here

00:17:16.650 --> 00:17:19.199
and then after three rats well slowly

00:17:19.199 --> 00:17:21.900
about the eyelashes open open your eyes

00:17:21.900 --> 00:17:23.609
draw your palms together at your heart

00:17:23.609 --> 00:17:28.109
and we seal this deal by bowing to one

00:17:28.109 --> 00:17:28.530
another

00:17:28.530 --> 00:17:31.350
namaste this is our first video back of

00:17:31.350 --> 00:17:34.830
New Year and I'm very grateful the

00:17:34.830 --> 00:17:36.360
lesson here the idea is that a little

00:17:36.360 --> 00:17:40.980
bit of yoga goes a long way so do what

00:17:40.980 --> 00:17:42.780
you can let's stay committed to

00:17:42.780 --> 00:17:44.910
practicing a little bit of yoga every

00:17:44.910 --> 00:17:48.440
day and I'll see you next time namaste

00:17:48.440 --> 00:17:51.390
all right my friend so awesome job this

00:17:51.390 --> 00:17:53.280
is a sequence that you can literally

00:17:53.280 --> 00:17:54.690
keep in your back pocket right you can

00:17:54.690 --> 00:17:57.120
have this bookmarked on your phone or

00:17:57.120 --> 00:17:59.670
you can even memorize this and have it

00:17:59.670 --> 00:18:01.770
as a go to just kind of lunch break yoga

00:18:01.770 --> 00:18:05.490
mama a little feed your soul and stretch

00:18:05.490 --> 00:18:07.620
your body a moment to tend to the self

00:18:07.620 --> 00:18:09.390
of course the idea again being that we

00:18:09.390 --> 00:18:11.640
nurture ourselves we take the time to do

00:18:11.640 --> 00:18:13.890
the work and check in with our bodies so

00:18:13.890 --> 00:18:17.580
that we are more capable and open and

00:18:17.580 --> 00:18:20.309
available to do loving beautiful things

00:18:20.309 --> 00:18:23.460
for others like making someone lunch or

00:18:23.460 --> 00:18:25.110
even just making yourself lunch so my

00:18:25.110 --> 00:18:26.550
big surprise is I'd like to share a

00:18:26.550 --> 00:18:30.090
lunch recipe with you I was able to

00:18:30.090 --> 00:18:31.800
collaborate with kin community on an

00:18:31.800 --> 00:18:33.660
awesome show called crazy happy cooking

00:18:33.660 --> 00:18:35.580
the idea is kind of taking the

00:18:35.580 --> 00:18:37.980
principles of yoga you know and bringing

00:18:37.980 --> 00:18:39.480
them into the kitchen so finding what

00:18:39.480 --> 00:18:41.760
feels good breaking the rules a little

00:18:41.760 --> 00:18:44.730
bit working with what you got so hop on

00:18:44.730 --> 00:18:46.020
over there to check out my Tartine

00:18:46.020 --> 00:18:48.540
recipe and let me know what you think in

00:18:48.540 --> 00:18:51.000
the comments down there below was super

00:18:51.000 --> 00:18:53.970
fun to make and I think it really kind

00:18:53.970 --> 00:18:56.520
of goes with this idea of taking you

00:18:56.520 --> 00:18:58.140
know a moment each day you don't need a

00:18:58.140 --> 00:19:00.000
big fancy gym membership you can just

00:19:00.000 --> 00:19:01.170
kind of do it in the comfort of your own

00:19:01.170 --> 00:19:03.840
home can even do a little yoga in your

00:19:03.840 --> 00:19:05.640
kitchen while you cook and find what

00:19:05.640 --> 00:19:07.980
feels good taking the time making the

00:19:07.980 --> 00:19:09.929
time to tender yourself so you can do

00:19:09.929 --> 00:19:11.850
wonderful things with your life and

00:19:11.850 --> 00:19:14.670
serve others sounds pretty good to me

00:19:14.670 --> 00:19:16.530
alright let me know what you think down

00:19:16.530 --> 00:19:18.450
below take this with you every day

00:19:18.450 --> 00:19:20.490
there's no excuse now you know take this

00:19:20.490 --> 00:19:21.990
yoga with you in your office share with

00:19:21.990 --> 00:19:24.860
your coworkers do it with your kids and

00:19:24.860 --> 00:19:27.070
take good care love

00:19:27.070 --> 00:19:29.169
so much I'll see you next week regular

00:19:29.169 --> 00:19:30.880
videos are rockin and rollin we got lots

00:19:30.880 --> 00:19:33.580
of fun stuff 30 days of yoga continues I

00:19:33.580 --> 00:19:35.799
think that's all for now we bring our

00:19:35.799 --> 00:19:40.500
palms together and I bow to you namaste