WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene how they do today we

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have a Yoga for Beginners video calling

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this foundational flow or foundations of

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flow so this is great for people who are

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wanting to you know eventually graduate

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to like vinyasa style classes or maybe

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you're trying out vinyasa or flow

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classes now and you're feeling like I

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just can't keep up or like how do I

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breathe or like what the heck am i doing

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so this sequence will be great for you

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to just kind of get the foundations of

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flow really connect to what matters

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which is synchronizing the breath with

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the movement the movement with the

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breath so that you can find what feels

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good let's get started

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all righty my friends we're going to

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begin in an extended Child's Pose so get

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on down knees as wide as your mat two

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big toes touching now if this is like

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not a comfortable posture for you then

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you can keep the hips lifted and in time

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baby we'll get them down there so just

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be where you are at today if you need to

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curl the toes under under and stretch

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the feet and just kind of rest on the

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elbows this is an option so just know

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that your extended Child's Pose may not

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look like the magazine today but it will

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evolve and change so you just kind of

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have to get get into it and so that's

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where we're starting today just kind of

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nice and easy in an extended Child's

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Pose if the forehead can come to the mat

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you might experiment with that I'm

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melting your heart down and just take a

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second to close your eyes and draw your

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attention to your breath a little

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invitation to notice the breath is super

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important here as we begin today and

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talk about vinyasa or introduction to

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you know flow style yoga and just the

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synchronicity that comes when you start

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to really you know play with your breath

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and move with your breath and let your

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movement be fueled by the breath is so

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rewarding especially in the physical

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practice it's it's like totally the

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manifestation of joy and if you don't

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know what I'm talking about yet you soon

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will and if you do and you know I'm not

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crazy notice your breath take it nice

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and slow we're going to move in a circle

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here so the goal today is to not do it

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perfect but to just enjoy the ride stick

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with the practice so we're going to

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start by inhaling coming forward and

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exhaling around and back

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see if you can move with your breath

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inhaling coming forward and exhaling

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around and back through that extended

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Child's Pose

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keep it going inhale come forward moving

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in a big circle exhale around and back

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and then reverse your circle again

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inhaling as you come forward exhale

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through extended Child's Pose

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now we want to take long deep smooth

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breaths so rushing your movement isn't

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really great for that and slow it down

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so you can kind of focus and begin to

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control the breath and the movement

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let's do one more and back to extended

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Child's Pose or your version of extended

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Child's Pose

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awesome then we'll gently draw the palms

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underneath the shoulders and pull an ass

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up walk the knees in line with the hips

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and press up come to all fours tabletop

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position just a little side body stretch

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since we're going to kind of hop into a

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flow today kind of quickly I'm going to

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press into the tops of my feet but

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you're going to be okay and I'm going to

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extend my right leg out take a deep

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breath in on an exhale draw your right

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toes over towards the left side of your

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yoga mat and then take a look take a

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little gander at your right foot and if

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you were able to do the done to practice

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with us this will help here you can

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really see that line from the crown of

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the head to the tip of the tailbone here

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so we're not collapsing we're really

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engaging stretch it out stretch it out

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and then release back to Center and same

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thing on the other side we inhale lift

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the left leg up square the hips and then

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take it over towards the right take a

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look at your right excuse me your left

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leg press away from the earth with both

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palms stretch stretch stretch and then

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we release awesome from here I'm going

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to curl the toes under take a deep

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breath in and then nice and easy keeping

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the knees bent I'm going to send it up

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to what our dog put a little bit pedal

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it out here soften the knees and then

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we're going to slowly walk it up all the

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way to the front edge of your mat take a

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nice forward fold and when you land just

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you know notice your breath notice how

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you might have stopped breathing and

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continue to breathe deeper and deeper as

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you let the weight of the head go

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so we're really trying to awaken the

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breath and if that's tough for you I

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just want you to know you're human

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you're not alone like it's it's super

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challenging thing to cultivate a more

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mindful breath practice when you're

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ready roll it up nice and slow how slow

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can you go enjoy this move all the way

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to Mountain keep the knees softly bent

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here as you roll up to a nice tall

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Mountain Pose

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lifting up through the crown of the head

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and then going ahead and just kind of

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taking this opportunity to check in with

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your body today whether it's looping the

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shoulders drawing some circles with the

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nose little neck hygiene here maybe you

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know pressing into the feet shaking out

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any leg cramps rolling through the

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ankles a couple times the wrists so go

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ahead and take a little freestyle moment

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to really check in with your body and

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then we'll stand up nice and tall toes

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pointing forward feet hip-width apart so

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we're really stacking the bones here and

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then when you're ready just getting used

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to moving with the breath and just going

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back first again stacking the bones is

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so important because you know our

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habitual selves kind of want to take

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over especially when things begin to

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move at a faster pace as they do in

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vinyasa so the more attention to detail

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we have now while we're kind of going

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through the basics and really building

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the foundation of our practice the

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better so when you feel like you have a

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nice foundation really pressing through

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all four corners of the feet just go

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ahead and nice and easy reach the

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fingertips all the way up towards the

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sky and take a deep breath in and that's

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it exhale let it go and again full

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breath capacity inhale reach up reach

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till you can't breathe in anymore

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and then exhale let it go

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a couple more try closing your eyes or

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just softening your gaze who's going

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inward focusing on the breath inhale

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exhale get used to really moving with

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your breath see if you can let the

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breath fuel the movement and after

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you've kind of found that like

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synchronization or at least tried we're

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going to add one more thing to this so

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you can stay just kind of doing this

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flow here synchronizing the movement in

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the breath the breath in the movement or

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you can begin to lift up on the toes so

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we're practicing a little balance here -

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inhaling this also just requires this

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kind of slowed it down so we have more

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control over the breath and more control

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over the movement inhale exhale slowly

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release let's do one more

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spreading the fingertips and exhale back

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down to Mountain draw the palms together

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at the heart and let's keep playing with

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this moving breath and movement together

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as one let's see what happens

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inhale soft knees reach it all the way

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up moving nice and slow today exhale

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down you go forward hold if you can move

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with your breath and it's almost like

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we're moving through water today not

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because we want to be weird but so that

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we can really just kind of stay in

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control the movement and of the breath

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also really great if you're beginner -

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just take it nice and slow allowing the

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muscles that have been tight for so long

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to reawaken and stretch out from here

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I'm going to inhale and lift up to a

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flat back position now what that looks

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like today is this sliding the palms all

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the way up the shins all the way up the

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knees we kind of draw energy up through

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the legs as we do this just a little

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bonus tip and then

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loop the shoulders pull the elbows back

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and find extension through the crown of

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the head kind of like I'm creating the

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number seven shape here the legs might

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want to lock here especially in certain

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body types so just keep a soft bend in

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the knees everyone drawing your navel up

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towards your spine this is hard work and

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we're going to draw the shoulders away

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from the ears take one more breath in

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here and then use your exhale to slide

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back down to that forward fold bend your

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knees super generously to give your

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lower back some extra special over here

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and then if it feels good you can grab

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the elbows Rock a little side to side

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keep breathing nice long smooth active

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breaths best you can and your chances

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are you know you will stop and so we're

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just going to make it about coming back

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to the breath each time even if you have

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to do it a million times no worries

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that's what the practice is all about

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then release the arms and slowly roll it

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back up once again press into all four

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corners of the feet and again we'll take

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a deep breath in and inhale reach up

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towards the sky exhale soften through

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the knees and down you go rain it down

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inhale halfway lift palms slide up to

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the tops of the thighs I'm just going to

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pause here and work on this shape

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finding that length through the crown of

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the head so usually the neck wants to

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kind of spill off like this so remember

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that the neck is an extension of the

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spine remember not to lock your knees

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take a deep breath in pull your elbows

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back and then use your exhale to slide

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it down great rolling up one more time

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just like this a flat back position and

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then use your exhale to fold

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awesome this time we're going to bring

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the fingertips to the mat walk the feet

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in just a hair and then on a big breath

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in send your right foot back on an

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exhale lower your right knee inhale open

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your heart awesome exhale inhale exhale

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plant the palms and we're going to step

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the left knee back to meet the right

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cool

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catch your breath gather your bearings

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I'm going to come to kind of a half push

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up here inhale open your heart forward

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so really let the chest open exhale bend

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the elbows slowly lower down stay down

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and inhale lift the heart up lower the

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legs if you haven't already Cobra exhale

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down keep your Cobras nice and small

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here inhale lift up especially if you're

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new to the practices tendency to kind of

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want to recreate the shapes that we see

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and then this ends up happening because

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it takes a long time to kind of get

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everything integrated and working happy

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to kind of get here so don't worry I'm

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not like trying to call you out or

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anything I'm just trying to help you

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don't want you to have any back pain or

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anything so keep it nice and low inhale

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lift exhale release so we're doing this

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on our own here really pressing through

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the foundation inhale lifting up

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exhaling lowering down each time you

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lift up with the breath pull the elbows

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back like little grasshopper legs press

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into your pubic bone and the tops of

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your feet so it's like a pump here

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inhale lift and exhale fall let's do one

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more inhale lift baby Cobra and exhale

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release curl cool curl the toes under

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lift the kneecaps inhale in exhale press

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up do a push up you got it can always be

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a half push-up inhale in

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exhale to your downward dog soften

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through the knees and then eventually

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begin to straighten it out awesome work

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everyone here we go on your next big

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breath in lift your right leg up into

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your lunge exhale lower your left knee

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down inhale loop the shoulders open your

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heart take a deep breath in and exhale

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let it go

00:14:28.230 --> 00:14:31.660
great inhale take your time we're going

00:14:31.660 --> 00:14:32.890
to lift the back foot up to meet the

00:14:32.890 --> 00:14:36.730
front big breath in and if that doesn't

00:14:36.730 --> 00:14:38.080
happen in one step we should probably

00:14:38.080 --> 00:14:38.680
want

00:14:38.680 --> 00:14:41.940
who cares take as many steps as you need

00:14:41.940 --> 00:14:46.530
and then everyone exhale forward fold

00:14:46.530 --> 00:14:48.730
probably already there so take a couple

00:14:48.730 --> 00:14:56.500
nice long smooth deep breaths awesome

00:14:56.500 --> 00:14:58.750
inhale on your next breath halfway lift

00:14:58.750 --> 00:15:00.610
we know this position just checking in

00:15:00.610 --> 00:15:04.870
staying curious experimenting and exhale

00:15:04.870 --> 00:15:09.280
down you go and then softening through

00:15:09.280 --> 00:15:10.990
the knees pressing through all four

00:15:10.990 --> 00:15:12.460
corners of the feet spread your

00:15:12.460 --> 00:15:15.040
fingertips and begin to reach it up full

00:15:15.040 --> 00:15:17.850
body stretch should feel really good and

00:15:17.850 --> 00:15:20.140
exhale hands to heart

00:15:20.140 --> 00:15:22.450
awesome just take a second to catch your

00:15:22.450 --> 00:15:25.570
breath or observe your breath you know

00:15:25.570 --> 00:15:27.040
getting used to moving with the breath

00:15:27.040 --> 00:15:31.090
in this way is actually like a really

00:15:31.090 --> 00:15:33.430
intricate thing so we go to vinyasa

00:15:33.430 --> 00:15:34.930
class and we're like expected to just

00:15:34.930 --> 00:15:37.180
like perfectly sync up so I think it's

00:15:37.180 --> 00:15:38.410
really nice to actually break it down

00:15:38.410 --> 00:15:39.940
like this whether you're beginner or not

00:15:39.940 --> 00:15:41.950
just to kind of slow it down and

00:15:41.950 --> 00:15:47.830
remember oh yes synchronicity so taking

00:15:47.830 --> 00:15:51.510
a second here to just observe the breath

00:15:53.430 --> 00:15:55.140
if you're brand new to the practice you

00:15:55.140 --> 00:15:56.790
need a sip of water right now go get yo

00:15:56.790 --> 00:15:58.500
sip of water I mean it's really your

00:15:58.500 --> 00:16:03.180
home practice do so you can kind of take

00:16:03.180 --> 00:16:06.990
what you need that's when you return to

00:16:06.990 --> 00:16:08.010
the match like when you're really

00:16:08.010 --> 00:16:10.530
listening to your body a lot of yoga for

00:16:10.530 --> 00:16:12.660
beginners is just about like learning

00:16:12.660 --> 00:16:14.370
everything the right way and we forget

00:16:14.370 --> 00:16:16.770
to allow for permission to like make it

00:16:16.770 --> 00:16:18.600
make it so that you want to come back to

00:16:18.600 --> 00:16:21.180
your yoga mat so okay so we're just

00:16:21.180 --> 00:16:22.500
going to go through one more little flow

00:16:22.500 --> 00:16:23.160
here

00:16:23.160 --> 00:16:25.140
just practicing moving with the breath

00:16:25.140 --> 00:16:28.380
so soft knees marry the breath to the

00:16:28.380 --> 00:16:29.670
movement and the movement to the breath

00:16:29.670 --> 00:16:32.850
best you can big inhale reach the arms

00:16:32.850 --> 00:16:35.270
up and overhead full body stretch

00:16:35.270 --> 00:16:38.280
long exhale enjoy this move as you

00:16:38.280 --> 00:16:41.340
forward fold dive forward soft bend in

00:16:41.340 --> 00:16:41.640
the knees

00:16:41.640 --> 00:16:45.090
take good care inhale halfway lift this

00:16:45.090 --> 00:16:46.560
time you might experiment with bringing

00:16:46.560 --> 00:16:48.180
the palms to the shin it's just another

00:16:48.180 --> 00:16:51.390
option instead of the thighs take a deep

00:16:51.390 --> 00:16:54.060
breath in here lengthen lengthen

00:16:54.060 --> 00:16:57.120
lengthen and then use your exhale to bow

00:16:57.120 --> 00:17:00.360
forward again moving nice and slow

00:17:00.360 --> 00:17:03.210
walk the feet in just a hair inhale step

00:17:03.210 --> 00:17:05.490
the right foot back into your lunge this

00:17:05.490 --> 00:17:07.349
time you can keep the back knee lifted

00:17:07.349 --> 00:17:09.329
or you can lower it go ahead and let all

00:17:09.329 --> 00:17:14.220
the air out on your next inhale open up

00:17:14.220 --> 00:17:16.230
the palms wide lift your heart press

00:17:16.230 --> 00:17:17.790
into your feet strong again we can also

00:17:17.790 --> 00:17:19.530
beyond the knee here take a deep breath

00:17:19.530 --> 00:17:21.990
in full capacity of breath here as you

00:17:21.990 --> 00:17:24.959
open and expand and then exhale back

00:17:24.959 --> 00:17:29.370
down you go plant the palms walk the

00:17:29.370 --> 00:17:31.380
left toes or slide the left toes excuse

00:17:31.380 --> 00:17:33.750
me back to meet the right stay here or

00:17:33.750 --> 00:17:35.360
lower the knees like we did before

00:17:35.360 --> 00:17:38.970
inhale extend exhale slowly lower down

00:17:38.970 --> 00:17:40.800
so we're doing it on the knees or

00:17:40.800 --> 00:17:43.980
lowering all the way down everyone hug

00:17:43.980 --> 00:17:45.780
your elbows into your side body and on

00:17:45.780 --> 00:17:48.600
your inhale lift up Cobra move with your

00:17:48.600 --> 00:17:54.000
breath exhale release inhale curl the

00:17:54.000 --> 00:17:57.900
toes under exhale draw your navel up to

00:17:57.900 --> 00:17:59.790
your spine lift your kneecaps come up to

00:17:59.790 --> 00:18:03.000
push-up plank inhale in

00:18:03.000 --> 00:18:07.920
tail downward-facing dog shoe awesome

00:18:07.920 --> 00:18:09.870
inhale step your right foot up into your

00:18:09.870 --> 00:18:11.880
lunge again you can lower the back knee

00:18:11.880 --> 00:18:15.290
here exhale or you can keep it lifted on

00:18:15.290 --> 00:18:17.910
your next breath in wherever you are

00:18:17.910 --> 00:18:20.520
move at your own pace we'll inhale open

00:18:20.520 --> 00:18:22.470
the heart extends power up through the

00:18:22.470 --> 00:18:26.250
legs open open open breathe in and on

00:18:26.250 --> 00:18:28.650
your exhale let that be your cue to make

00:18:28.650 --> 00:18:32.460
your way back down awesome step the back

00:18:32.460 --> 00:18:34.290
foot up to meet the front take a beat

00:18:34.290 --> 00:18:40.280
big breath in exhale forward fold

00:18:40.280 --> 00:18:42.570
awesome work everyone inhale halfway

00:18:42.570 --> 00:18:43.580
lift

00:18:43.580 --> 00:18:47.180
palms on the shins or thighs exhale

00:18:47.180 --> 00:18:51.150
diving forward and inhale awesome work

00:18:51.150 --> 00:18:51.600
everyone

00:18:51.600 --> 00:18:53.160
take the deepest breath you've taken all

00:18:53.160 --> 00:18:54.780
day as you reach your fingertips up

00:18:54.780 --> 00:18:58.140
towards the sky reach for the stars full

00:18:58.140 --> 00:19:00.810
body stretch here full breath and your

00:19:00.810 --> 00:19:06.720
exhale brings you back to the heart back

00:19:06.720 --> 00:19:11.670
two palms together back to namaste which

00:19:11.670 --> 00:19:15.120
is where we end our practice if you

00:19:15.120 --> 00:19:16.380
still have more energy and you want to

00:19:16.380 --> 00:19:17.850
do more today you can repeat the

00:19:17.850 --> 00:19:24.330
sequence everyone just take a second to

00:19:24.330 --> 00:19:27.630
notice how you feel maybe closing the

00:19:27.630 --> 00:19:31.710
eyes and allowing the breath to return

00:19:31.710 --> 00:19:35.690
back to its natural rhythm