WEBVTT

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- Hey everyone, and welcome
to Yoga with Adriene.

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I'm Adriene and we're in
the beautiful park today,

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and we have a video called
Yoga Stretch for you.

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This practice is awesome
if you're just feeling

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a little bit lazy or heavy
and you want to get moving,

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but you don't know what to do

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and you don't want to
commit to something big.

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I got your back.

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Let me guide you through
some yummy stretches.

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You can use this 
video in conjunction

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with our Yoga Tone video,

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and work with them together
to create balance on your mat

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so that you can have balance
off your mat as well.

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

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(bouncy, lively strumming and drumming)

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Alright, welcome my friends.

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Let's begin in a nice, comfortable seat.

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Go ahead and cross at the ankles.

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Sit up nice and tall.

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Give yourself permission here

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to put the day thus far aside.

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Anything on the agenda
ahead, put that away,

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and we have a little bit of
time to find what feels good.

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So give it your all.

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Focus on your breath.

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Big inhale as you sit up nice and tall.

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Big exhale as you relax
the shoulders down.

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Hmmm, sometimes that's all it takes.

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Big inhale in.

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Big exhale, relax your shoulders.

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Big inhale.

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And exhale, tag a little
weight in your elbows.

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Find length.

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Sit up nice and tall.

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Close your eyes here for
a breath cycle or two.

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And just notice how you feel today.

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So if you're really sore, I got your back.

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We're gonna move nice and slow.

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This should be a really yummy practice.

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Leave ya feelin' awesome,

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and ready for whatever's next,

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but for now, stay present,

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and we'll do that by breathing deep.

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See if you can even out your breaths.

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Make the inhalation and the
exhalation the same length.

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Then we'll start our movement
with some big circles

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with the nose, so keep
it nice and slow here

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as you begin to draw big
circles with the nose

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one way and then the other.

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Stretching up through the neck.

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And then just notice
if taking on this task

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has caused the spine to round.

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See if you can maintain this length

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up through the spine
sitting up nice and tall.

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Then again, we have a little
bit of time to play here,

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to find what feels good,

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so make the most of it.

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Drop the baggage.

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Stay present.

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So, present with the sensation.

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Stretching.

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And then when you feel satisfied,

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bring your head back to center,

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and we'll draw the palms
together at the heart.

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Go ahead and interlace
the fingertips here.

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Sit up nice and tall.

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Breathe.

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Squeeze, squeeze, squeeze
the hands together.

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And then slowly, pressing
the palms forward,

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up, and back, big stretch here.

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Ground down through
the tops of the thighs,

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lift up through the front body.

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Think long, puppy belly
here through the front body,

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and then really ground down
through the shoulder blades,

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so create space.

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Press up through the palms
or through the thumbs.

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Take one more breath here,

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and then exhale, release.

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Beautiful.

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Alright, we're gonna
send the right leg out

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while keeping the left leg in,

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so left heel's gonna come into the center,

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Janushirasana, Head to Knee Pose.

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So find your foundation here.

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Flex the right toes up towards the sky,

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and then reach up as if you
were climbing up on a rope,

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so you're really reaching, reaching,

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as tall as you can go,

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creating that length that we
just had in the front body.

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Reach up and then maintain that length.

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Think up and over as you take
your nose toward your knee.

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Now you could just rest here.

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And then we'll just in time
work to create space and length

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to come into the full expression.

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Maybe, maybe not.

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We have lots of different options here.

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Focus on the sensation, the stretch.

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Enjoy it.

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Don't worry about the shape.

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Active foot here, breathe deep.

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Tuck the chin to the chest.

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Slowly roll it up.

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I'm laughing 'cause I
kind of snorted a little.

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And we'll switch to the other side.

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Right heel in.

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Left leg out.

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Nice and slow and steady.

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Active foot, again climb up
your imaginary rope here.

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Breathe in, and then exhale,

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take it up and over, Head to Knee Pose,

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Janushirasan, so we're working on length.

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Stretching the legs, the hips,

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rounding forward through
the spine if it feels right.

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(deep breathing)

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Great, and then tuck
the chin into the chest.

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Slowly roll it up.

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And we'll take the right foot down.

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Bring the left foot up to meet it.

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And then, I'm just gonna
center myself on the mat.

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And then go ahead and swim
the fingertips around.

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Fingertips pointing towards your hips.

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I'm gonna slowly draw my heels in.

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We loop the shoulders.

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Press into all ten knuckles firmly.

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Here we go, lengthening, lifting up.

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Sending the knees forward.

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We're gonna come into a
little crab shape here.

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Opening up through the chest.

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A little tabletop here as you lengthen,

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sitting bones towards
the backs of the knees.

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Inhale in, find length.

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And then exhale, slowly release.

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Gorgeous.

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Great, from here, I'm
gonna cross the ankles,

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and come forward onto all fours.

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If you want to take a little
Thriller arm in between

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to counter in the wrists, in the forearms,

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this is kind of nice.

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Otherwise, straight through you go.

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We'll come to tabletop position.

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Take a couple Cat-Cows here,

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listening to the sound of your breath.

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(deep breathing)

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As you inhale, drop the belly.

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Stretch the front body.

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Great after core workout.

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Exhale, rounding through, chin to chest.

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Stretching the back body.

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A little love for the spine, do one more.

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Great, then we'll press into the top

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of the back foot firmly,
curl the right toes under,

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and slide 'em back for
a big calf stretch here.

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Rock front to back.

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Careful you're not locking
out through the elbows

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so a little buoyancy here is good.

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Breathing deep.

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Great.

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Then we'll lift the right
leg up whenever you're ready.

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Stay connected to your back foot.

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Inhale in.

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Exhale, nose to knee, rounding through,

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and then step your right foot up,

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nice low lunge.

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Big stretch here.

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Work it out.

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Breathe deep, especially if you're sore.

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Finding length, but also
building strength to support.

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(squawking, quacking)

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Inhale, lift the chest.

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Open your heart.

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Exhale, I'm gonna use my
fingertips to brace here.

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I'm gonna spin the left
toes over towards the right

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side of the mat.

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I'm heading into a gate variation.

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Big, big stretch here.

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Really nice opening.

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Use your fingertips to walk it all the way

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towards the back edge of your mat.

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Plant the left palm, and then press away

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from your yoga mat, and as you kind of,

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maybe take this bow and
arrow effect we do sometimes,

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and open right fingertips towards the sky.

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Front leg is straight.

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Can either have the foot
down or the toes lifted.

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Now again, breathe into the front body.

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Find length.

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Activate through the back body.

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Cultivate strength.

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Notice if the neck is hanging down low.

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Take one more conscious breath here.

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Maybe take the arm all the way back.

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To come out of the posture,

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anchor navel to spine,

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use your fingertips to walk it back.

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Nice stretch here in the
transition too, really nice.

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We come back to our nice, low lunge.

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Inhale, sweep the arms up and overhead.

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Exhale, press into the top of that thigh.

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Lift up just a hair.

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Great, and you're gonna
keep your right hand

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on the thigh, and just
take the left fingertips

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out to the left and draw
a big rainbow up and over.

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Big stretch.

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Should feel awesome.

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Inhale in, lift the chin.

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If you're lookin' for more fire today.

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You started this video
and you didn't realize

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there's not enough fire,
you can lift that back knee.

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Otherwise, keep it nice and low.

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Inhale.

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And exhale.

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To come out of this posture, same thing,

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draw the navel in, Uddiyana Bandha.

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Find that lock.

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And then we'll take it
all the way back down.

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Beautiful, just plant the palms.

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Come back to all fours.

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We'll do the same little
dance on the other side.

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Curl the left toes under, slide 'em back.

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Stretching through the calf.

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Find a little sawing effect front to back.

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Keeping awareness in the shoulders here

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so we're not collapsed.

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Stretch it out.

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Keep breathing.

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Life is good, explore your body.

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Here we go, lift the left leg up.

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Press away from your yoga mat.

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And then here we go, nose to knee,

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rounding through.

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Step it up whenever you're ready.

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Find front knee over front ankle,

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and we just stretch here.

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Maybe you walk the right
knee back a little.

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Breathing deep.

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So we're tryin' to come
out of our turtle shell

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a little bit here.

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This is really great if you work at a desk

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or you spend a lot of
time with the shoulders

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or the arms rounding forward.

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Open it up.

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And then here we go, inhale.

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Everyone open the chest,
wide in the collar bone.

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And exhale, taking the right toes

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towards the left side of the mat,

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and using your fingertips
to guide you once again

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all the way towards the
back edge of your mat.

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Enjoy the transition here.

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Great stretch in the transitions.

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Nice and slow, right
hand comes to the earth,

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and we find our gate
variation on the other side.

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Maybe a little bow and arrow action here

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as you peel up and open towards the sky.

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Lots of integrity through
the crown, the neck,

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hugging the lower ribs in.

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Breathing deep.

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Take one more breath here.

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Maybe you reach the left fingertips

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all the way up towards
the back edge of your mat.

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And then draw the navel in.

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Hug the lower ribs in.

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Soften through that front knee.

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Use your palms or your fingertips

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to walk it all the way back.

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Great, find your foundation.

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Once again, deep stretch,

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interlace the fingertips, pressing up,

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finding length.

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Scissor the legs a little bit,

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so find that lift through
your pelvic floor.

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Breathing deep.

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And then this time, keeping
the left hand on the thigh

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and taking the right fingertips,
really take up space here.

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So stretching through
the peck if it's sore.

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Right, to each his own,

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really drawing big rainbow up and over.

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Not dumping into this hip,

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but keeping the hips together.

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Big stretch.

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(deep breathing)

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In time, you can work
to take the fingertips

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down to a block or to the earth.

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Big inhale in here.

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Exhale lifts you back up.

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Big inhale in, and then
exhale to release back down.

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Plant the palms, come back to all fours.

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Awesome, bring the knees now
as wide as your yoga mat.

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Big toes to touch.

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Inhale, reach the right
fingertips forward.

00:12:52.636 --> 00:12:53.889
Exhale, thread the needle.

00:12:53.889 --> 00:12:55.898
Right fingertips go in and underneath

00:12:55.898 --> 00:12:57.460
the bridge of the left arm.

00:12:57.460 --> 00:12:58.831
We breathe deep here.

00:12:58.831 --> 00:13:00.220
Should feel awesome.

00:13:00.220 --> 00:13:03.849
A little rinse for the upper back body.

00:13:03.849 --> 00:13:05.196
Use the left hand.

00:13:05.196 --> 00:13:07.146
Press the left elbow up towards the sky

00:13:07.146 --> 00:13:09.667
or all the way up towards
the front edge of your mat.

00:13:09.667 --> 00:13:10.771
Find what feels good here.

00:13:10.771 --> 00:13:13.441
Draw the navel up and in.

00:13:19.974 --> 00:13:21.870
Then gently, releasing back to center.

00:13:21.870 --> 00:13:24.136
Taking this same little
twist on the other side,

00:13:24.136 --> 00:13:25.658
finding that length.

00:13:25.658 --> 00:13:26.877
And then threading the needle.

00:13:26.877 --> 00:13:29.047
Left fingertips underneath
the bridge of the right arm.

00:13:29.047 --> 00:13:32.484
Come to rest on the left
ear and make the most of it.

00:13:32.484 --> 00:13:35.723
Right elbow up towards the sky,

00:13:36.589 --> 00:13:38.478
or right fingertips
reaching all the way towards

00:13:38.478 --> 00:13:39.267
the front of your mat.

00:13:39.267 --> 00:13:40.705
Breathe deep.

00:13:52.474 --> 00:13:54.888
Then slowly melting back to center.

00:13:54.888 --> 00:13:57.519
We'll come back to all fours, nist--

00:13:57.519 --> 00:14:00.140
Wrists underneath the knees, got excited.

00:14:00.140 --> 00:14:02.763
Toes in line with the ankles.

00:14:02.763 --> 00:14:04.968
Go ahead and turn the left fingertips in

00:14:04.968 --> 00:14:05.746
towards the knee.

00:14:05.746 --> 00:14:09.090
Just one arm at a time
here, breathing deep.

00:14:10.745 --> 00:14:12.139
Then release.

00:14:12.139 --> 00:14:15.897
And right fingertips turn
around and in, don't collapse.

00:14:15.897 --> 00:14:18.318
Breathe, maybe send your
gaze a little bit forward

00:14:18.318 --> 00:14:21.138
to help you with the no collapse.

00:14:23.388 --> 00:14:24.679
Great, and then release.

00:14:24.679 --> 00:14:26.293
Walk the palms in front.

00:14:26.293 --> 00:14:27.270
Curl the toes under.

00:14:27.270 --> 00:14:28.877
Only one Downward Dog here.

00:14:28.877 --> 00:14:31.527
Inhale, and then exhale,

00:14:31.527 --> 00:14:32.954
send the hips up and back.

00:14:32.954 --> 00:14:34.688
Hmmmm.

00:14:37.458 --> 00:14:40.039
So I was gonna say you can
actually repeat this video

00:14:40.039 --> 00:14:41.526
after it's done if you want more.

00:14:41.526 --> 00:14:42.884
It might be nice to do the whole thing

00:14:42.884 --> 00:14:44.754
twice in a row if you're craving more,

00:14:44.754 --> 00:14:46.903
or let it inspire you to do more.

00:14:46.903 --> 00:14:49.254
Maybe you put on your
favorite song after this,

00:14:50.644 --> 00:14:54.182
and spend a couple more minutes

00:14:54.182 --> 00:14:57.231
tending to whatever is sore on your mat.

00:14:58.146 --> 00:15:00.765
Great and then slowly
lower the knees back down.

00:15:00.765 --> 00:15:03.701
And we're gonna end with a
one-legged King Pigeon today.

00:15:03.701 --> 00:15:05.467
So we'll slide the right toes out

00:15:05.467 --> 00:15:06.953
just like we did before.

00:15:06.953 --> 00:15:09.735
And this time, reeling it in.

00:15:10.926 --> 00:15:12.285
Sending the left toes back.

00:15:12.285 --> 00:15:14.295
Walking the right foot out.

00:15:14.295 --> 00:15:15.686
We have a Foundations of Yoga video

00:15:15.686 --> 00:15:17.811
for this if you like.

00:15:17.811 --> 00:15:20.348
And then just deciding
what feels best today,

00:15:20.348 --> 00:15:25.348
staying up tall, or
taking it down to a fold.

00:15:25.508 --> 00:15:27.534
And we're gonna be here
for a couple breaths,

00:15:27.534 --> 00:15:29.311
so find what feels good.

00:15:29.311 --> 00:15:31.844
Our practice is almost over.

00:15:31.844 --> 00:15:34.108
The ritual that we share
together is almost done

00:15:34.108 --> 00:15:35.710
so stay in the moment if you can.

00:15:35.710 --> 00:15:37.295
Focus on your breath.

00:15:41.044 --> 00:15:43.119
So good for the body.

00:15:45.226 --> 00:15:47.320
Excellent for the mind.

00:15:48.371 --> 00:15:49.814
And a real treat for the heart

00:15:49.814 --> 00:15:53.154
when you can just give yourself this time.

00:15:59.734 --> 00:16:00.652
Stay here.

00:16:00.652 --> 00:16:02.424
If you'd like an added quad stretch,

00:16:02.424 --> 00:16:04.711
we'll gently lift up onto the palms.

00:16:04.711 --> 00:16:06.138
Right palm comes to the mat.

00:16:06.138 --> 00:16:08.019
Again, feel free to stay there.

00:16:08.019 --> 00:16:08.933
And we'll take a look back,

00:16:08.933 --> 00:16:10.528
maybe bend that left knee.

00:16:10.528 --> 00:16:13.570
Nice quad stretch here,
so to each his own.

00:16:19.986 --> 00:16:21.193
If you're in the quad stretch,

00:16:21.193 --> 00:16:24.484
take one more breath in and out.

00:16:24.484 --> 00:16:25.968
Gently release.

00:16:25.968 --> 00:16:27.323
If you're in a sleeping pigeon,

00:16:27.323 --> 00:16:30.255
slowly wake it up, make it back.

00:16:30.255 --> 00:16:32.768
And we'll come back to all fours.

00:16:32.768 --> 00:16:34.046
Before you move to the other side

00:16:34.046 --> 00:16:35.966
just take a second to
maybe draw a big circle

00:16:35.966 --> 00:16:37.731
with the right knee one way,

00:16:37.731 --> 00:16:38.809
and then the other.

00:16:38.809 --> 00:16:40.200
Hmmmm.

00:16:40.200 --> 00:16:42.103
Yeah, that's what's up!

00:16:42.103 --> 00:16:44.001
Send the left toes back.

00:16:44.001 --> 00:16:46.262
And same thing on the other side.

00:16:49.072 --> 00:16:51.470
Got some crazy hair today.

00:16:56.922 --> 00:16:58.466
So stay present in the sensations,

00:16:58.466 --> 00:16:59.823
what's going on on this side,

00:16:59.823 --> 00:17:02.192
how is it different from the other side?

00:17:03.172 --> 00:17:04.305
I know it seems so obvious,

00:17:04.305 --> 00:17:08.042
but we can never be
reminded too much in yoga

00:17:08.042 --> 00:17:10.506
asana practice to
remember to pay attention

00:17:10.506 --> 00:17:12.874
to how does it feel?

00:17:12.874 --> 00:17:15.632
♫ How does it feel ♫

00:17:22.534 --> 00:17:23.780
That's a song we can sing.

00:17:23.780 --> 00:17:25.608
That's a cool song.

00:17:26.590 --> 00:17:28.989
♫ How does it feel ♫

00:17:38.712 --> 00:17:42.089
Stay in your sweet, sleeping pigeon.

00:17:42.089 --> 00:17:44.138
Or if you want the quad
stretch on the other side,

00:17:44.138 --> 00:17:45.148
go ahead and lift it up.

00:17:45.148 --> 00:17:46.669
Press firmly into the left palm.

00:17:46.669 --> 00:17:48.945
Don't collapse here, so find length.

00:17:48.945 --> 00:17:51.089
Lots of integrity always.

00:17:51.089 --> 00:17:53.195
Because you're worth it.

00:17:53.195 --> 00:17:55.210
Big stretch here.

00:18:04.760 --> 00:18:06.026
If you're in the quad stretch,

00:18:06.026 --> 00:18:07.474
take a deep breath in.

00:18:07.474 --> 00:18:10.505
Use your exhale to release with control.

00:18:10.505 --> 00:18:11.922
If you're in a sleeping pigeon,

00:18:11.922 --> 00:18:13.511
go ahead and press it up.

00:18:13.511 --> 00:18:15.473
And then we'll all come back to all fours.

00:18:15.473 --> 00:18:18.528
Take a moment to draw
circles with the left knee

00:18:18.528 --> 00:18:22.062
one way, and then the other.

00:18:23.752 --> 00:18:25.934
Then walk the knees up to center.

00:18:25.934 --> 00:18:28.257
Take the feet to one side,

00:18:28.257 --> 00:18:30.034
and we're gonna come all the way down

00:18:30.034 --> 00:18:32.207
to flat back.

00:18:40.675 --> 00:18:42.341
Extend the left leg out long.

00:18:42.341 --> 00:18:43.954
Bring the right knee in.

00:18:43.954 --> 00:18:46.821
Squeeze right knee up
and in towards your heart

00:18:46.821 --> 00:18:48.478
or your chest.

00:18:48.478 --> 00:18:50.012
Inhale in.

00:18:50.012 --> 00:18:52.386
Exhale, take right knee over to the left.

00:18:52.386 --> 00:18:53.544
Supine twist.

00:18:53.544 --> 00:18:55.505
Extend out through the right arm.

00:18:55.505 --> 00:18:58.549
Try to draw your right shoulder
blade down to the earth.

00:18:58.549 --> 00:19:00.417
Big breath in.

00:19:01.793 --> 00:19:03.877
Big exhale out.

00:19:06.089 --> 00:19:07.297
Relax your face.

00:19:07.297 --> 00:19:09.101
Relax your body.

00:19:10.871 --> 00:19:13.820
And then slowly melting
it back, take your time.

00:19:13.820 --> 00:19:15.726
Same thing on the other side.

00:19:18.566 --> 00:19:19.848
Stretch it out.

00:19:19.848 --> 00:19:21.724
Inhale in.

00:19:21.724 --> 00:19:23.882
Big exhale, guiding it over towards

00:19:23.882 --> 00:19:24.929
the right side of your mat.

00:19:24.929 --> 00:19:26.425
Opening up through the left fingertips.

00:19:26.425 --> 00:19:28.015
This time try to draw your left shoulder

00:19:28.015 --> 00:19:29.500
to your yoga mat.

00:19:29.500 --> 00:19:31.122
Supine twist.

00:19:37.618 --> 00:19:38.757
Inhale in.

00:19:38.757 --> 00:19:41.552
Exhale, come back to center.

00:19:41.552 --> 00:19:43.527
Draw the feet together and the knees

00:19:43.527 --> 00:19:45.816
as wide as your yoga mat.

00:19:45.816 --> 00:19:48.519
Cobbler's Pose, reclined.

00:19:49.488 --> 00:19:52.124
Reclined Cobbler's Pose
or Supta Baddha Konasana.

00:19:52.124 --> 00:19:54.782
So great if you just have
a little bit of time,

00:19:54.782 --> 00:19:58.229
or maybe before you wake up for your day,

00:19:58.229 --> 00:20:00.355
or as you're headed to bed.

00:20:00.355 --> 00:20:01.887
It's just a nice, restorative posture.

00:20:01.887 --> 00:20:04.232
Bring the hands to the belly.

00:20:04.232 --> 00:20:05.837
Take a couple full deep breaths,

00:20:05.837 --> 00:20:09.015
appreciating yourself,
appreciating your body.

00:20:11.303 --> 00:20:15.642
And giving yourself a couple last, sweet,

00:20:15.642 --> 00:20:17.521
private moments of you time.

00:20:17.521 --> 00:20:19.082
Even if there are distractions around you,

00:20:19.082 --> 00:20:21.744
just tap into that inner smile,

00:20:22.633 --> 00:20:23.955
and know that you've done something

00:20:23.955 --> 00:20:26.196
awesome for yourself, stretching it out.

00:20:26.196 --> 00:20:30.092
Finding length, creating space.

00:20:32.201 --> 00:20:34.637
Understanding the importance
of tending to the mind

00:20:34.637 --> 00:20:36.693
and the body as one.

00:20:38.429 --> 00:20:41.226
Yoga is awesome and you rock.

00:20:41.226 --> 00:20:43.137
That's how we're gonna end today.

00:20:43.137 --> 00:20:45.410
Draw maybe your left hand to your heart.

00:20:45.410 --> 00:20:48.407
Right hand can stay on the belly.

00:20:48.407 --> 00:20:52.054
The light in me honors the
light rock star in you.

00:20:52.054 --> 00:20:53.389
I'll see you next time.

00:20:53.389 --> 00:20:55.560
Free yoga videos every Wednesday.

00:20:55.560 --> 00:20:56.851
Take good care.

00:20:58.054 --> 00:20:59.471
Namaste.

00:20:59.471 --> 00:21:03.574
(lively strumming and drumming music)