WEBVTT

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- What's up, party people?

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Welcome to Yoga with Adriene.

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I'm Adriene and today 
we have an awesome

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quick little yoga ditty for
you to rinse off the day.

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So, this is perfect 
after a long day,

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this is perfect post-work,

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or just if you've been
carrying around some bad juju

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or some moodiness and you can't
quite put your finger on it.

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This is gonna 
be a great practice

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to help you shift into
finding what feels good.

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

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(upbeat music)

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All right, 
my friends, let's begin

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standing at the 
top of the mat,

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feet hip-width apart.

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Take a second to look down
at your feet, your toesies,

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and just lift the 
toes and really press

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into all four corners 
of the foot.

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So, ball joint of 
the big toe mound,

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ball joint of 
the pinky toe mound,

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and then the back two
corners of the heels.

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Then keep the toes lifting here

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so we're starting 
to wake up the feet,

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warm up from the ground up.

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Keep the toes lifted 
for one more breath.

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And then, exhale and try to
release one toe at a time,

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starting with the pinky toe.

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Woah.

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And then draw energy 
up from the arches

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and stand up nice and tall,
mountain pose.

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Thanks so much 
for choosing this video,

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for sharing your time
and your energy with me,

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let's have some fun.

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Drawing the palms together,
Anjali Mudra at the heart.

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Take a second to 
relax your shoulders

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and just come into 
the present moment.

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I know it's easier 
said than done,

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some days harder than others,
but just take a moment

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to notice where you're at
and come into the present.

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(inhales)

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Use the powerful tool
of the breath (exhales)

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to help you do just that,

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taking some nice, slow,
even breaths in and out,

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(inhales) in and out.

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(exhales) Namaste.

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All right, 
let's find soft knees.

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Continue to deepen the breath,
now adding a little movement,

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we'll inhale, reach for the sky.
(inhales)

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And exhale, bend your knees as
you take it all the way down,

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forward fold. (exhales)

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Now, take a couple moments
here to work it out.

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Bend the knees, grab the elbows,

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rock gently side to side,
find what feels good.

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Maybe you take a moment
to close your eyes,

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maybe bringing the belly
to the tops of the thighs.

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(inhales)

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And then, again, nice long,
even breaths. (exhales)

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Let any weight that you've
been carrying around,

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any weight on your
shoulders or on your back

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just gently spill off,

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any stress or monkey mind
you've been hassling with,

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just allow it to 
open up and fall out,

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melt down, down, down,
so that when we roll up,

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we're a little bit lighter.

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(deep breath)

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And then release the arms

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and, on an inhale, 
lift up halfway,

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tug the shoulders back away
from the ears, create length,

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and then exhale, 
forward fold again.

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Root to rise, 
connect to your feet,

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just like we started an inhale,

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we'll slowly 
reach for the sky,

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spreading the fingertips,

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tapping into a little
inner smile here maybe,

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and then exhale, 
hands to heart. (exhales)

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Great soft knees.

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This time, reach the fingertips
behind and interlace.

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Knuckles draw down and away

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and we open up 
through the chest.

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Now, just take a couple
awesome breaths here.

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Find length in the tailbone
to support the lower back

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as you lift your heart.

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And you can take any movement
here that feels awesome,

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maybe rocking 
gently side to side,

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checking in with the 
head and the neck,

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soft and easy, 
nice even breathing.

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(deep breath)

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Then release your grip,
inhale all the way up,

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big full-body stretch, 
and exhale, raining it down.

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Inhale, halfway lift, find
length, move with your breath.

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Create a lot of space between
the ears and the shoulders,

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and then exhale, slide it down.

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Inhale, reach for the sky, 
big breath,

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maybe lift your toes this time,

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draw energy up from the arches.
(inhales)

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And exhale, hands to heart.
(exhales)

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Swim the fingertips around,
interlace,

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opposite thumb on top this time,

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so the weird one, the
one you didn't do before.

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Knuckles draw down and away.

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And this time, we're gonna move

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in a little flow in the feet.

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So, really connecting 
to your center,

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draw the navel in and up,
lengthen the tailbone down,

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open the chest, inhale,
rise up onto the toes,

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maybe hold on to a focal
point or a gaze above you,

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and then exhale to the heels.

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Inhale, rising up, press
into all of your toes,

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draw energy up from the
arches, tone the quads,

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and then exhale. (exhales)

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Inhale, lift your heart.
(inhales)

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And exhale, release everything.
(exhales)

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Awesome, inhale, reach
for the sky. (inhales)

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And exhale, forward fold.
(exhales)

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Beautiful, inhale, halfway lift,

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find length in the neck.
(inhales)

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And exhale, fold.

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Awesome.

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We'll bring the 
feet together here,

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fingertips come to the mat,

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we're just gonna slide the
right toes all the way back

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or step the right toes 
all the way back.

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Then lower your right knee,
front knee over front ankle.

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And when you're ready, inhale.

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Send the fingertips all
the way up towards the sky

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and go ahead and come
outta the hip a little bit

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so that you can really find

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head over heart, heart
over pelvis alignment.

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You can untuck that back foot

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or keep the toes 
curled under for now,

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whatever feels more stable

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as you squeeze the inner
thighs together. (exhales)

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If you need a little
padding on your right knee,

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you can double up 
on your mat, like so

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or you can also sometimes
walk the knee back

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just a little bit.

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Big breaths here.

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We're really squeezing 
into the mid-line,

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starting to stir up a
little bit of energy,

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maybe create a 
little bit of heat.

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Take one more 
deep breath in here,

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big beach ball up and over
head, lift your heart.

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And then exhale, 
left hand comes down

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to the top of the left
thigh and we use that

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to just gently tug that
left thighbone back,

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pulling that left 
hip crease back.

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Then inhale, lengthen.

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Exhale, slowly 
tilting to the left,

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reaching right 
fingertips to the left.

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Notice if any tension's coming
up into the shoulders here.

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Keep it easy.

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Maybe even think about
upward-facing dog or cobra here

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as you lift your heart.

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Inhale in. (inhales)

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And then exhale, 
releasing back to center.

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Inhale, both arms all the
way up towards the sky,

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and then exhale, 
we rain it down.

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Awesome.

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Plant the palms, we're
gonna lift the back knee.

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Inhale, look forward, 
then exhale.

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We're actually gonna switch
in a little hop, like so.

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Switch.

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And we'll do it two more times.

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Inhale, switch.

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Inhale, switch.

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And then lower the back
knee down. (laughs)

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Just something to 
stir the energy up.

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You can actually get in a
really good groove there.

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That's kind of fun and,
of course, strengthening.

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All right, here we go.

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Lowering the back knee,

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reaching the fingertips 
up and overhead.

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So, you have your 
right leg forward

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and your left leg back now.

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Notice, you're just
dumping in the hips here.

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See if you can lift up, 
start to engage

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the muscles of the 
abdominal wall,

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lifting up from the pelvic
floor, finding that zipper,

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that containment 
in the front body,

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and then grounding 
through the back body,

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squeezing your thighs.

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We're finding that connection

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all the way up 
through that center line.

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And when you're ready, 
big breath in,

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big beach ball up 
and overhead. (inhales)

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Big breath out as we
bring the right hand now

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to the top of the right thigh.

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We use that as a reminder to
draw that right thighbone in,

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pull the right hip crease back.

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And when you're ready, 
find a big breath

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to really fill with air,
find expansion. (inhales)

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And then exhale, 
gentle tilt to the right.

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Lots of awareness in
the shoulders. (exhales)

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Staying connected in those
upper abs, those lower ribs.

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And one more 
breath here, you got it.

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Think upward-facing dog, inhale.
(inhales)

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And then exhale back to center.

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Big breath to sweep both arms
up and overhead. (inhales)

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And then exhale 
to bring it down.

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Great.

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Switching the legs.

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Here we go, switch. (exhales)

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Switch. (exhales)

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Switch. (exhales)

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Switch. (exhales)

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And then stepping right
foot back, plank pose.

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And then downward-facing dog.

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So, you can take a little
vinyasa here if you want,

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or you're probably tired

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if you got just 
got off work and stuff,

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so you're just gonna take
it straight to downward dog.

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Then take a big cleansing breath

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in through the nose. (inhales)

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And out through the mouth.
(exhales)

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Again, inhaling through
the nose. (inhales)

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And empty it out. (exhales)

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Fabulous.

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Inhale, look forward, 
bend the knees,

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step or hop to the top.

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Inhale lifts you up halfway,
big breath. (inhales)

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Exhale, forward fold. (exhales)

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Inhale, root to rise,
spread the fingertips,

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stretch and smile.

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And exhale, hands to heart.
(exhales)

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Beautiful.

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Step the feet wide, 
as wide as your yoga mat.

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Turn the two big toes in and
draw energy up from the arches.

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(inhales) Inhale, 
open the chest.

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And exhale, 
bending at the hips here,

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soft bend in the knees.

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So, keep that 
micro-bend in the knees,

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we come all the way down.

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Right hand is gonna reach over

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towards either left side of
the mat, fingertips on the mat,

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or maybe we can 
take it all the way

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to the outer edge of the
left leg here, the left shin,

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and we come into a twist,
looping the shoulders,

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finding that stability as we
plug that shoulder in and down

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so we're not just
collapsing with gravity here

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but finding that awareness.

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And then, left hand can come
to the small of the back

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or even up to the sky. (inhales)

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Breathing deep. (exhales)

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Inhale.

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Use an exhale to 
come back to center,

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maybe halfway lift, 
big breath in.

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And then, make your way to
the other side nice and slow,

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left hand coming to the
outer edge of the right shin

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or left fingertips to the mat.

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Strong foundation here,
go over your checklist,

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breathe deep, big twist here.
(inhales)

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Big beautiful 
revitalizing twist.

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You gotta bring the breath.

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Inhale. (inhales)

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And exhale to release. (exhales)

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Awesome.

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Inhale, lift up halfway.
(inhales)

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And then exhale, release.

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Hands come to the waistline,
soft bend in the knees,

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or maybe generous bend in the
knees, loop the shoulders,

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draw the elbows back towards
each other as you rise up.

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Feel the blood flow
opposite direction, amazing.

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Take a deep breath in. (inhales)

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And then exhale out 
through the mouth,

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maybe with a little sound.
(exhales)

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Yes sir, yes ma'am.

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All right, heel-toe,
heel-toe the feet together,

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or you can hop 
the feet together.

00:11:29.684 --> 00:11:32.437
Have some fun 
waking up the feet.

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And then hands to heart center.

00:11:40.351 --> 00:11:41.186
Great work.

00:11:41.186 --> 00:11:42.687
Inhale. (inhales)

00:11:42.687 --> 00:11:45.857
And exhale, relax the
shoulders down. (exhales)

00:11:45.857 --> 00:11:47.525
Observe your breath.

00:11:51.134 --> 00:11:52.552
Great, inhale, 
reach for the sky,

00:11:52.552 --> 00:11:55.305
clap the palms together, 
Jai Namaste,

00:11:55.305 --> 00:11:58.141
and forward fold 
all the way down.

00:11:59.204 --> 00:12:00.955
We're coming to a seat, 
so nice and easy,

00:12:00.955 --> 00:12:05.251
just bring the fingertips to
the mat and send the hips back.

00:12:05.251 --> 00:12:07.754
Now, we're gonna come
all the way to flat back.

00:12:07.754 --> 00:12:10.215
(deep breath)

00:12:12.852 --> 00:12:13.853
And when you get there,

00:12:13.853 --> 00:12:16.564
go ahead and center 
yourself on the mat.

00:12:16.564 --> 00:12:18.066
Hug the right knee 
into the chest

00:12:18.066 --> 00:12:20.235
and send the left leg
high up towards the sky.

00:12:20.235 --> 00:12:21.611
So, if you were 
on your feet today,

00:12:21.611 --> 00:12:22.862
point and flex the left foot,

00:12:22.862 --> 00:12:24.572
allow the blood flow 
opposite direction,

00:12:24.572 --> 00:12:26.282
should feel really awesome.

00:12:26.282 --> 00:12:29.828
Scoop the tailbone up, lower
back supported by your mat.

00:12:29.828 --> 00:12:32.163
Shoulders heavy and relaxed.

00:12:33.374 --> 00:12:34.876
Inhale. (inhales)

00:12:34.876 --> 00:12:35.919
And then exhale.

00:12:35.919 --> 00:12:38.004
Slowly lower the left leg down.

00:12:38.004 --> 00:12:40.757
Let it hover just 
above the earth,

00:12:40.757 --> 00:12:42.383
connecting to the lower belly,

00:12:42.383 --> 00:12:45.386
those muscles, connecting,
toning, trimming.

00:12:45.386 --> 00:12:47.514
If you need a little more,
you can lift the head,

00:12:47.514 --> 00:12:50.934
draw the nose 
towards the knee. (exhales)

00:12:50.934 --> 00:12:55.855
(inhales) And then release
everything. (exhales)

00:12:55.855 --> 00:12:57.524
Inhale. (inhales)

00:12:57.524 --> 00:12:58.650
Exhale.

00:12:58.650 --> 00:13:00.777
Twist right knee 
to the left side.

00:13:00.777 --> 00:13:02.570
We open up 
through the right arm.

00:13:02.570 --> 00:13:03.863
Take a deep breath in here.

00:13:03.863 --> 00:13:06.074
You can take a variation
here that feels good,

00:13:06.074 --> 00:13:07.700
maybe a little behind.

00:13:07.700 --> 00:13:10.036
We're extending the top leg.

00:13:11.139 --> 00:13:14.183
Be super mindful, 
don't push it, use your breath.

00:13:14.183 --> 00:13:18.354
(inhales) And then we'll come
back to center. (exhales)

00:13:21.059 --> 00:13:22.811
And switch, 
the left knee comes in,

00:13:22.811 --> 00:13:25.438
we scoop the tailbone up,
right foot towards the sky,

00:13:25.438 --> 00:13:27.732
let the blood flow 
opposite direction,

00:13:27.732 --> 00:13:29.859
maybe rotate that ankle.

00:13:29.859 --> 00:13:33.321
Chances are, your feet have
been crammed in shoes all day,

00:13:33.321 --> 00:13:36.781
so just enjoy this love,

00:13:37.958 --> 00:13:38.950
self-love.

00:13:38.950 --> 00:13:40.368
When you're ready, inhale.

00:13:40.368 --> 00:13:43.037
Lift the tailbone, lower
back flush with the mat,

00:13:43.037 --> 00:13:44.205
and then exhale.

00:13:44.205 --> 00:13:45.957
Slowly lower the right leg down

00:13:45.957 --> 00:13:49.002
as you squeeze left knee
in towards the chest.

00:13:49.002 --> 00:13:51.504
(exhales) Again, 
scoop the tailbone up

00:13:51.504 --> 00:13:53.590
so you connect 
to the lower belly,

00:13:53.590 --> 00:13:54.883
toning those muscles there.

00:13:54.883 --> 00:13:57.927
If you need a little more,
you can lift knee to nose.

00:13:57.927 --> 00:14:01.431
(inhales) And then take
one more deep breath in

00:14:01.431 --> 00:14:03.224
wherever you are, my friend.

00:14:03.224 --> 00:14:06.811
And then exhale, release
everything. (exhales)

00:14:06.811 --> 00:14:09.314
And find your twist, inhale.
(inhales)

00:14:09.314 --> 00:14:13.484
Exhale, left knee over
towards the right. (exhales)

00:14:16.029 --> 00:14:17.864
Take a second 
to close your eyes.

00:14:17.864 --> 00:14:21.117
Find a variation 
that feels good today.

00:14:22.897 --> 00:14:23.982
Just take a little moment

00:14:23.982 --> 00:14:28.820
to blanket yourself in a
little love, a lotta love.

00:14:28.820 --> 00:14:30.379
And appreciate your body,

00:14:30.379 --> 00:14:33.449
appreciate this 
time for yourself.

00:14:33.449 --> 00:14:34.283
So good.

00:14:34.283 --> 00:14:35.618
So, so, so good.

00:14:37.418 --> 00:14:39.837
So, it doesn't always 
feel amazingly good,

00:14:39.837 --> 00:14:42.125
but the process of 
tending to ourselves

00:14:42.125 --> 00:14:46.921
and just kind of rinsing,
washing, moving things around

00:14:46.921 --> 00:14:49.173
is definitely good for you.

00:14:50.511 --> 00:14:53.389
Take a deep breath in, come
back to center. (inhales)

00:14:53.389 --> 00:14:56.142
And then we'll bring the
soles of the feet to the mat

00:14:56.142 --> 00:14:58.311
and actually interlace the
fingertips behind the head,

00:14:58.311 --> 00:15:01.648
extend thumbs, give yourself
a little neck massage here.

00:15:01.648 --> 00:15:02.649
And then, yogi's choice.

00:15:02.649 --> 00:15:05.026
You can bring the feet
as wide as the yoga mat,

00:15:05.026 --> 00:15:06.945
knees fall in together,

00:15:06.945 --> 00:15:08.529
kind of softening 
through the pelvis,

00:15:08.529 --> 00:15:10.031
should feel really 
good in the lower back.

00:15:10.031 --> 00:15:11.699
Or if you'd like to 
go for the hip opener,

00:15:11.699 --> 00:15:14.160
you can bring the soles
of the feet together,

00:15:14.160 --> 00:15:18.998
as a fly lands on my head, and
then open the knees out wide.

00:15:18.998 --> 00:15:21.751
So, again, we're bringing
the knees in, feet wide,

00:15:21.751 --> 00:15:24.420
or the knees out, feet together.

00:15:26.005 --> 00:15:27.840
And we start to relax.

00:15:29.342 --> 00:15:31.302
Massaging the head,

00:15:31.302 --> 00:15:35.723
the base of the head and
neck with the thumbs,

00:15:35.723 --> 00:15:39.602
and just appreciating
our body and our breath

00:15:39.602 --> 00:15:43.731
and letting go of that which
is no longer serving us.

00:15:44.744 --> 00:15:47.412
Let it be washed away.

00:15:49.448 --> 00:15:52.705
(deep breath)

00:15:52.705 --> 00:15:53.539
When you're satisfied,

00:15:53.539 --> 00:15:56.209
we'll release the arms
gently to the sides,

00:15:56.209 --> 00:15:58.961
release the legs 
gently out long,

00:16:00.194 --> 00:16:01.946
coming into Savasana.

00:16:03.087 --> 00:16:05.720
And we're gonna end 
with a really nice series

00:16:05.720 --> 00:16:08.556
of cleansing breaths, 
so don't be shy.

00:16:08.556 --> 00:16:10.936
This is a yoga rinse.

00:16:11.756 --> 00:16:14.675
So, feel free to 
add a little sound

00:16:14.675 --> 00:16:17.970
and freak out the other people
in your house or apartment,

00:16:17.970 --> 00:16:20.264
(laughs) or workspace if
you're doing this at work,

00:16:20.264 --> 00:16:22.600
which, if you are, you rock.

00:16:23.970 --> 00:16:25.471
Hope you don't get in 
trouble by your boss

00:16:25.471 --> 00:16:27.098
and blame it on me, 
or do blame it on me.

00:16:27.098 --> 00:16:28.433
Okay, here we go.

00:16:28.433 --> 00:16:32.478
Deep breath in, my friends,
fill with air. (inhales)

00:16:32.478 --> 00:16:34.772
Big cleansing breath
out through the mouth.

00:16:34.772 --> 00:16:38.359
Empty it out. (exhales)

00:16:38.359 --> 00:16:42.155
Four more, inhale. (inhales)

00:16:42.155 --> 00:16:45.825
Rinse it away. (exhales)

00:16:45.825 --> 00:16:48.661
Inhale. (inhales)

00:16:49.797 --> 00:16:54.135
Exhale, sigh it out. (exhales)

00:16:54.135 --> 00:16:56.971
Inhale. (inhales)

00:16:57.920 --> 00:17:00.715
Let it go. (exhales)

00:17:00.715 --> 00:17:05.678
And one more time, 
big breath in. (inhales)

00:17:05.678 --> 00:17:08.931
And release. (exhales)

00:17:11.076 --> 00:17:12.536
Awesome.

00:17:12.536 --> 00:17:13.704
Close your eyes, take a moment

00:17:13.704 --> 00:17:16.165
to rest, restore, recalibrate.

00:17:17.271 --> 00:17:22.057
Rinse it all off so that
you can be fresh and happy

00:17:22.578 --> 00:17:26.165
and in alignment with your
best and most beautiful self.

00:17:26.165 --> 00:17:27.333
Thanks again for 
sharing your time

00:17:27.333 --> 00:17:29.001
and your practice with me.

00:17:29.001 --> 00:17:32.421
Leave questions, comments,
dialogue down below.

00:17:32.421 --> 00:17:34.090
I'll see you next time.

00:17:34.090 --> 00:17:35.424
Namaste.

00:17:35.424 --> 00:17:39.345
(upbeat music)