WEBVTT

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hello my friends and welcome to yoga

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with Adriene I am Adriene and today we

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have a sequence for the digestive tract

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it's a quick and yummy sequence to get

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the digestion happy and healthy so let's

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hop on the max and get moving okay so

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we're going to begin in a nice

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comfortable cross-legged position legs

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are crossed we'll roll the spine here to

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begin just kind of checking in with the

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breath maybe tagging a little bit of

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weight in the elbows and the shoulders

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down as we find that lift and that

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length in the heart and up through the

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crown of the head so finding a little

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opposition here before we begin we'll

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take the palms to the knees and moving

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with the breath I'm going to keep my sit

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bones rooted to the earth and on an

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inhale I'm going to move in a circle

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coming forward bringing the heart

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forward and on an exhale chin to chest

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navel towards the spine I'll come around

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and back inhaling coming forward moving

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in a circle and exhale around and back

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follow your breath again keep the sit

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bones rooted down strong so we can

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really begin to target the belly here

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excuse me the abdominal wall getting

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over a little bit of the winter it care

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which we're going to have secrets on

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that coming up soon I'm moving with the

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breath inhaling as I come forward I'm

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using the palms on the knees to kind of

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get the most out of the movement here go

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ahead and reverse your circle inhaling

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as we come forward heart literally in my

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case coming forward on the inhale and

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then chin to chest as we exhale back a

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couple more here you can close your eyes

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and begin to excuse me work with the

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shoulders and elbows here just kind of

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warming up the body you might imagine

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one of those old-fashioned coffee

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grinders here really using the navel to

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carve a circle round and round warming

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up the body and moving with the breath

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okay awesome come back up to that

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sukhasana here head over heart heart

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over pelvis take a deep breath in

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through the nose and exhale out through

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the mouth

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awesome take the right palm bring it to

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the left knee left fingertips swim all

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the way around and behind so I'm not

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just leaning back into my twist but I'm

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keeping this length length length as a

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Texas thing there that length keeping

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that length in the spine keeping that

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length up through the crown of the head

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and bringing the left fingertips behind

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the tail so I'll just turn to this just

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for one second so you can see this so

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again rather than leaning back here

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which is going to be the kind of easy

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thing the tendency see if you can keep

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the spine stack so it might mean that

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you don't go all the way back into big

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fancy fancy twists but again focusing on

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the experience here as we breathe low

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into the belly each exhale might be an

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opportunity to go a little bit deeper

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into your twist

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but just play around here and know that

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this takes time and of course moving

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with the breath take a deep breath in

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lift up through the heart on your exhale

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gently melt it back through Center and

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we'll take it to the other side this

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time left palm to the right knee right

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fingertips behind inhale roll it up nice

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and tall not leaning back into that

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lower back but lengthening tailbone down

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and lifting the heart up shoulders maybe

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loop forward up and back

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and I check it out on the other side and

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moving with the breath

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as you inhale breathe into that lower

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belly deep breath in lift and lengthen

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and exhale we'll melt it gently back to

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Center

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awesome okay let's take the palms and

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dive forward onto all fours here we go

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coming on to all fours here wrists

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underneath the shoulders knees directly

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underneath the hip points take a second

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here to press up and out of the palms

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just find a little integrity here maybe

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work it out in the neck for a couple of

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breaths and then cat-cow moving with a

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nice awareness here today in cat cow

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from the navel so again not just sinking

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into the bones but maybe seeing if we

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can take this cat cow today from the

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navel or the space between the navel and

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the spine

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inhaling heart comes forward tail goes

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up towards the sky I'm pressing up and

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out of my palms here again collapsing

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into the bones and then from my navel or

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from the space between the navel and the

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spine move back chin to chest

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able draws up tailbone curls under

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exhale here so I'm doing cat cow but I'm

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bringing a little more awareness to the

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belly inhale looping the shoulders along

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belly here opening the heart forward and

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on exhale curling the tailbone under

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navel draws up really bringing navel up

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towards the spine as the crown of the

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head releases let's do one more cycle

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inhale heart comes forward long

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beautiful neck and exhale releasing

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opposite direction press into the tops

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of the feet press into the palms here to

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get the most out of your asana infusing

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each movement with the breath okay

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awesome curl the toes under I'm going to

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walk the fingertips forward just a

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little bit and from my navel lift it up

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to a downward facing dog

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peddle the feet here move with your

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breath it'll drop the left heel slide

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the right leg all the way up

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think fancy here just a nice conscious

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easy transition as I step my right foot

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all the way up into my runners lunge

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take a second here to find integrity

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walk maybe that right foot out so you're

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not on a tightrope breathe finding a

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little self-expression a little movement

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here and now we're going to ring it out

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twist it out y'all so with left

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fingertips in line with the arch of the

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right foot or you might plant the palm

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firmly or if you have a little block or

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a book you can bring the earth up to you

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by pressing into that this away the most

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important thing is wanting to find this

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length in the spine so if runners lunge

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is still kind of a new pose for you you

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might lower that back knee here so that

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when we move into our twist you can find

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that length in the spine so with the

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knee lowered I'll go ahead and go into

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my first twist here I'm reaching my

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right fingertips up I'm keeping my front

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big toe rooted down the ball joint of

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that front big toe rooted down as I open

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up into my twist shoulder blades glide

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down the back notice how I'm not

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collapsing in the neck here but I'm

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keeping it nice and long great if you're

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feeling adventurous want to go step

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further we'll lift that back knee and

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breathe here in the twist really spiking

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back through that left heel keeping that

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lift in the heart

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nice long smooth deep breaths here

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notice I'm wiggling my right fingertips

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is finding a little movement to stay

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present and on an exhale I'll slowly

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float it back to my runners lunge

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alright take a deep breath in here and

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then on an exhale I'll plant the palms

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step back to plank or half plank and

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Yogi's choice here you can take a rest

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in Child's Pose or shifting your weight

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forward practice your vinyasa inhaling

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lifting up to Cobra or upward facing dog

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again Yogi's choice here you can just

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take a breath in extended Child's Pose

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and together we'll meet back downward

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facing dog

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pedal it out here for one breath cycle

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and now we're going to step the left

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foot up find your runners lunge on the

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opposite side

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so this seems like kind of a simple pose

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but if you haven't already check out

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this pose and the foundations of yoga

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series there's so much more than meets

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the eye in this beautiful posture that's

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so beneficial and very common in a

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public class okay taking the right palm

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or right fingertips

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now in line with the left arch of the

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foot finding that length as I inhale

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open up through the left wing I'm

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peeling my left hip crease back who I'm

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showing off my birthday leggings here

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good choice Adrienne and then spiking

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that right heel towards the back wall

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again we can always lower the knee here

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so that we can begin to find space

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especially if you're feeling like you

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have a little bit of a turtle shell like

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upper back is really tight go ahead and

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lower that knee so you can practice the

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twist here being present nice full deep

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breaths make sure you take a couple

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inhales into the lower belly here as you

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extend through the crown of the head

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remember right ear low is lifting up the

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neck is an extension of the spine one

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more breath here gaze can be up the

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fingertips can you straight ahead or

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straight down there's no right around

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just your experience and on an exhale we

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melt it back and same thing here send it

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back extended Child's Pose or step it

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back and vinyasa coming to plank

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finding your version of the vinyasa

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today maybe it's just a little

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chaturanga practice it doesn't matter

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what really we do but how we do it

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creating an experience in the body with

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the breath great excuse me they thought

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it was much over this cold but turns out

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still got a little gunk in there okay

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pressing up and out of the palms we come

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to all fours I'm just going to take a

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second here to loop the shoulders and

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inhale one more cat cow exhale navel

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towards the spine chin to chest really

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press up and out of the palms here sweet

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then I'm going to cross the ankles and

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I'm going to slowly be mindful of my

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legs use the fingertips to transition

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all the way back to seated

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hooray send the feet out long press of

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the heels firm the tops of the thighs

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down

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inhale reach it all the way up nothing

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fancy here just a nice easy forward fold

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rope to relieve the lower back and also

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again massage that lower abdomen I come

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forward hands can rest gently on the

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thighs on the shins of the calves maybe

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you can grab the ankles here awesome

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maybe the outer edges the feet even the

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big toes so find where you fall

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naturally today and then breathe deep

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into that lower belly breathing into

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lower back and go ahead and let the

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weight of your head release over here

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for one full breath cycle

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man gently releasing pulling the left

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knee all the way up keeping the right

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foot out I'm going to hug that left knee

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in keeping about a fist worth of space

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here between the arch of that left foot

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and my right inner thigh moving into a

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twist again keeping the top of that

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right thigh firm here well and hugging

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right elbow to left knee I'm going to

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inhale sit up nice and tall and the same

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thing as before when I did my twist

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fingertips are going to come behind I'm

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going to careful not to lean back in

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they keep my pelvis tilting forward

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sometimes sitting up on a block or

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blanket here is nice for this twist if

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you're still working on creating that

00:11:47.920 --> 00:11:51.040
space in the back and the spine so sit

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up nice and tall deep breath in here

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pressing into that right heel and on an

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exhale journeying into the twist

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notice if you're just holding here see

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if you can connect back to your breath

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another variation here of course is to

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take the outer edge of that right arm to

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the outer edge of that left knee and use

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this here kind of to find a little more

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length a little more space anything-goes

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find what feels good be present with the

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breath lower belly going along for the

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ride here one more deep breath in and

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out and then I'll release it back to

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Center and switcheroo

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left leg out right foot in out of this

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width distance apart so I'm not kind of

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I'm not flush up against that thigh but

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I have lots of space and then journeying

00:12:44.170 --> 00:12:45.579
into the twist on the other side same

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thing finding your breath firm in the

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top of that left thigh bone left foot

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nice and bright flexed deep breath in

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and on an exhale journey into your twist

00:13:03.000 --> 00:13:05.079
might take the outer edge of that left

00:13:05.079 --> 00:13:07.959
elbow to the right knee choose your own

00:13:07.959 --> 00:13:09.760
variation today move with your breath

00:13:09.760 --> 00:13:12.490
hearts lifting lower belly going along

00:13:12.490 --> 00:13:15.519
for the ride here and on an exhale we

00:13:15.519 --> 00:13:16.870
melt it back to Center

00:13:16.870 --> 00:13:19.269
awesome shake off the legs wiggle your

00:13:19.269 --> 00:13:20.920
fingertips and toes and come to flat

00:13:20.920 --> 00:13:23.339
back position

00:13:25.550 --> 00:13:27.779
cool tuck the chin to the chest make

00:13:27.779 --> 00:13:29.449
sure your neck is nice and long here

00:13:29.449 --> 00:13:32.279
extend both legs out take a deep breath

00:13:32.279 --> 00:13:35.310
in inhale long belly here as we let it

00:13:35.310 --> 00:13:38.339
all stretch and then exhale hug the

00:13:38.339 --> 00:13:40.079
right knee into the chest make sure you

00:13:40.079 --> 00:13:42.050
start with your right knee for this pose

00:13:42.050 --> 00:13:44.430
hugging into that lower abdomen you can

00:13:44.430 --> 00:13:46.709
point and flex the foot here breathe

00:13:46.709 --> 00:13:50.370
keeping this leg nice and firm inhale in

00:13:50.370 --> 00:13:52.079
keep the shoulders relaxed down as you

00:13:52.079 --> 00:13:55.470
exhale slowly peel nose up towards the

00:13:55.470 --> 00:13:57.350
need forehead up towards the knee

00:13:57.350 --> 00:14:00.480
keeping the shoulder to relax here skin

00:14:00.480 --> 00:14:03.769
of the face relaxed jaw relaxed breathe

00:14:03.769 --> 00:14:05.879
squeezing that right knee as I press

00:14:05.879 --> 00:14:07.500
through that left heel finding that

00:14:07.500 --> 00:14:12.769
opposition and then exhale release down

00:14:12.769 --> 00:14:16.709
and switch your room right leg out left

00:14:16.709 --> 00:14:22.079
knee in take a deep breath in and on an

00:14:22.079 --> 00:14:26.069
exhale we lift it up nose to knee

00:14:26.069 --> 00:14:29.339
full body experience here really

00:14:29.339 --> 00:14:31.829
squeezing that left knee up towards the

00:14:31.829 --> 00:14:34.949
chin or the heart crown of the head is

00:14:34.949 --> 00:14:39.230
reaching towards the right toes or not

00:14:39.230 --> 00:14:41.459
crunching anything here but keeping lots

00:14:41.459 --> 00:14:47.490
of space on an exhale gently release it

00:14:47.490 --> 00:14:49.709
back down and we're going to finish it

00:14:49.709 --> 00:14:51.980
off with just a couple of rocking a

00:14:51.980 --> 00:14:54.959
couple of rocks side to side in reclined

00:14:54.959 --> 00:14:58.170
twist so you can rock here as long as

00:14:58.170 --> 00:15:00.600
you like rocking to the right side then

00:15:00.600 --> 00:15:03.120
drawing the navel down we come to the

00:15:03.120 --> 00:15:05.370
left you might stay here for many many

00:15:05.370 --> 00:15:08.250
breaths or you might practice just

00:15:08.250 --> 00:15:10.860
rocking a little back and forth getting

00:15:10.860 --> 00:15:17.389
that lower belly nice and massage sorry

00:15:17.389 --> 00:15:21.720
leaving the back of any tension and when

00:15:21.720 --> 00:15:23.339
you feel satisfied you can keep up with

00:15:23.339 --> 00:15:24.990
this twist for as long as you like maybe

00:15:24.990 --> 00:15:27.509
rock to one side spend a five 10 breaths

00:15:27.509 --> 00:15:30.110
there then rock to the other five 10

00:15:30.110 --> 00:15:34.460
restorative breaths there and then

00:15:34.460 --> 00:15:37.160
whenever you feel satisfied make sure

00:15:37.160 --> 00:15:39.020
you take a couple seconds to just be in

00:15:39.020 --> 00:15:41.090
gratitude notice the sensations of the

00:15:41.090 --> 00:15:45.100
body here in shavasana

00:15:47.260 --> 00:15:50.990
okey doke so happy healthy digestive

00:15:50.990 --> 00:15:54.020
sequence this is a great sequence to do

00:15:54.020 --> 00:15:55.490
over and over again you know one

00:15:55.490 --> 00:15:57.710
practice with it will be great too is

00:15:57.710 --> 00:15:59.120
even better but to do it on an ongoing

00:15:59.120 --> 00:16:02.150
basis would be awesome and I think then

00:16:02.150 --> 00:16:05.300
you might actually really get a grasp on

00:16:05.300 --> 00:16:07.550
kind of the benefits of you know yoga

00:16:07.550 --> 00:16:10.100
practice in the internal organs so not

00:16:10.100 --> 00:16:12.640
just our you know good looks but also

00:16:12.640 --> 00:16:15.350
kind of working from the inside out if

00:16:15.350 --> 00:16:18.560
that made any sense yoga working from

00:16:18.560 --> 00:16:20.300
the inside out and happier we are on the

00:16:20.300 --> 00:16:21.860
inside the more beautiful we are on the

00:16:21.860 --> 00:16:24.260
outside that's pretty brilliant if you

00:16:24.260 --> 00:16:26.330
ask me okay love you guys this is a

00:16:26.330 --> 00:16:28.370
website yoga with Adriene comm leave

00:16:28.370 --> 00:16:30.940
questions comments there or below and

00:16:30.940 --> 00:16:33.590
yeah I hope you have a good time let me

00:16:33.590 --> 00:16:34.490
know how it goes

00:16:34.490 --> 00:16:37.570
happy digestive tract trails to you

00:16:37.570 --> 00:16:40.570
namaste

00:16:59.980 --> 00:17:02.040
you