WEBVTT

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- Hello everyone and
welcome to Yoga With Adriene.

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I am Adriene, and today,

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we have a glorious quick balance
for the brain and the body.

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

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(upbeat music)

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Alright, let's begin in a
nice comfortable seat.

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Come on down to the ground.

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And as you arrive here,

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just take a second
to relax the shoulders,

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maybe softly move the
head and the neck around.

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Allow your hands
to rest on the knees

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or the tops of the thighs.

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And as you're ready,
gently take a deep breath in.

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And we're gonna exhale
out through the mouth here.

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Again, inhale in through 
the nose, deep breath.

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And just exhaling out
through the mouth to land here.

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And once more as
if we just kind of

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took a snow globe
and we roll out the mat,

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and we press play, and
now we take a deep breath in,

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and as we exhale, 
the snowflakes are

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landing slowly 
here in this moment.

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You can close your eyes.

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And slowly invite
your spine to lengthen,

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whatever that means for you.

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It could be physically 
making an adjustment

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to sit up a little taller,
perhaps lifting the chest,

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getting long in the neck,
letting the shoulders drop down,

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or it can be a
little more creative,

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using your mind's eye or

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imagination, even, 
to see the spine.

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This column,

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or as we call it
in yoga, this dunda,

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the stick or the staff 
that holds us up.

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You can just kind of
imagine it and see it.

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Bringing awareness to this
line of the body, the midline.

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Then bring your awareness
back to your breath here

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as you turn just
the right hand up,

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so the left
hand's gonna stay down.

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So you have one palm up
and one palm face down here

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as you continue to
lengthen up through the spine.

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Then just noticing
your breath here.

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And if you're paying attention,

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you may start to
realize or observe that

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just by bringing your awareness,

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your attention to something,

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you invite opportunity

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for it to transform or shift,

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so just by bringing your
awareness to your breath,

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it may start to change.

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You may start to
breathe a little deeper.

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More conscious breath.

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So if that happens,
just allow it to happen,

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but you don't have to force it.

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Slowly turn the right palm down

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and turn the left palm up.

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And just noticing 
the breath here,

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keeping the spine lengthened.

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And you may notice
that certain muscles

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have to kind of turn on

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to help with this posture.

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And now, turn your
right palm face up,

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so now both palms are open,

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ready to receive the
gifts of this practice

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designed for the
brain and the body

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to ultimately cultivate balance.

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And as I always say
and I genuinely believe,

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a little goes a long way.

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So let's get movin'.
Bring the palms together.

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Take a deep breath in.

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You can bat the
eyelashes open.

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As you exhale, we're gonna 
come forward onto all fours,

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nice and slow.

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As you inhale, drop
the belly, open the chest.

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(Benji groaning)

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Whoa, Benji.

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As you exhale,
round through the spine,

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chin to chest, navel draws up.

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Inhale, drop the belly,
open your heart.

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And exhale, round through,

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starting with the tailbone, 
perhaps, and moving your way,

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all the way up
the spine 'til the

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crown of the head is
the last to release.

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And maybe you slow this down.

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Thinking of the
spine today perhaps as

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an energetic highway.

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So how can you
maybe stay open to

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letting your practice be
an exploration of the spine.

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Really thinking about the spine

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as we move through
these postures today.

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Giving that little
extra food for thought,

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little extra love.

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Excellent. Then we'll 
bring the head back

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in line with the heart,
in line with the tail,

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and you're looking
for one straight line

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from the crown to the tail here,

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so if the head is dropping down,
go ahead and lift it up,

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send your gaze straight down.

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We're just gonna take the
right toes, curl them under,

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and then lift the right heel up.

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Good. Left fingertips reach 
forward, left thumb faces up.

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Inhale in.

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Exhale, you're gonna bend
the left knee, excuse me,

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bend the left elbow, excuse me,

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and right knee out to the side.

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Then inhale, extend.

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Turning on the core here,
and then exhale, bend again.

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Inhale to extend,
peek at me if you need to.

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Exhale, bend the left elbow,
bend the right knee.

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Out to the left and right.

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Here we go.
Let's do it twice more.

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Even if you only catch one here,

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it's a good
check in balancing the

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left and the
right side of the body.

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Beautiful. Now inhale, extend.

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And exhale, drop it,
release it, let it go.

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Alright, curl the left toes under,
send the left leg out long,

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feel that stretch in the
foot and the calf, the achilles.

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Good, then send the left heel 
up, right fingertips forward,

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right thumb up towards the sky.

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Inhale in, nice and slow,

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navel draws up so the
abdominals are turned on.

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As you exhale, bend the
right elbow to the right,

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left knee to the left.

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Good. Inhale, extend.

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Press into your
right foot for stability.

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Exhale, bend.

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Inhale, extend.

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Exhale, bend.

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Inhale, extend.

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Exhale, bend.

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And notice what
muscles have to turn on

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to kind of
support the bones here.

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Let's do one more 
on this side. Here we go.

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Inhale to extend,
exhale to let it go.

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Beautiful work.

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You can rotate the wrists here,
one and then the other.

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Then we'll plant the palms,

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spread the fingertips
super wide like starfish

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as you curl the toes under.

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Here we go.

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Big breath in, exhale lifts
you up, Downward Facing Dog.

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Bend your knees a bit here,

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claw through the fingertips,

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maybe tic-tock the hips
a little left to right,

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feel that lengthening 
in the side waist.

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And then drop the heels,

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it's okay if they
don't touch the ground,

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turn the toes inward just a bit

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and notice how that
goes all the way up

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to the hips here, right?

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So it's all connected,
one moving part.

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Good. Then we're gonna
draw the navel up.

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Start to shift
forward just a bit,

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just a bit as you slowly
shift all the way forward,

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moving through the
spine into a Plank Pose.

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Good. Now send the hips up high
and back, Downward Facing Dog.

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And again, moving
through the spine here,

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shifting forward,
nice and slow, Plank Pose.

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And pressing back,
Downward Facing Dog,

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and once more,
navel draws up, up, up.

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Slowly shifting to Plank.

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And then up to
Downward Facing Dog.

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Good, take a deep breath in.

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And exhale out
through the mouth.

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Beautiful. Step the right 
foot up, just the right foot,

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lower the left knee down.

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Take a deep
breath in here as you

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open the chest, look forward.

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Good, then plant 
the palms, exhale,

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step it all the way back,
Downward Facing Dog.

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Good. inhale, look forward.

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Step the left foot up,
just the left foot,

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as you lower the
right knee down.

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Good. Inhale, 
open your chest, look forward.

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And exhale, plant the palms,

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step it back,
Downward Facing Dog.

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Good, inhale in deeply here.

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And exhale to sigh it out.

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Shake the head 
a little yes, a little no.

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And then a little 
like maybe so. Okay. (chuckles)

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Here we go.

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Stepping one foot,
then the other,

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all the way up to
the front of your mat.

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You can take multiple steps.

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Feet are gonna
be hip width apart.

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Great.

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Allow the head to relax here.

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You can clasp the
elbows here if it feels good

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and rock gently side to side.

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Send your 
awareness to your feet,

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really grounding firmly,

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and just pause
here to listen to the

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sweet sound of your breath.

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Bend your knees.

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And when you're ready,
release the arms

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and slowly begin to roll it up

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with the knees bent generously,

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so strong, supportive legs here.

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Then we'll rise up
here to Mountain Pose,

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make it a majestic one.

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Why not?

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Life is short.

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Once again,
imagine your spine here.

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Make any little
adjustments that feel good here

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so you can fully
embody this pose.

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And then interlace the
fingertips behind the back,

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bend your knees slightly,
open up through the chest.

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Inhale in.

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Exhale, keep this
forward motion going,

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heart comes forward and all
the way down into the fold.

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Take a deep breath in
and a long breath out.

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And again, a deep
breath in, and as you exhale,

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we'll release the
fingertips to the ground.

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Right foot steps back.

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Pardon me, Benji.

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And right knee
lowers once again.

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This time, press into the
top edge of your right foot

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as you sweep the
fingertips up and over.

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Again, think about
the spine here as you

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squeeze the inner
thighs to the midline.

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Don't let that left knee
come out, but squeeze in.

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Good. And then 
we're gonna inhale in,

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lift the chest, lift the chin.

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Good, and exhale, 
come all the way back down.

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Pull the left
hip crease back and

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flex your left
toes towards your face.

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Now roll through your left foot,

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come back to that low lunge.

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We're gonna lift
the right knee up,

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bring the left fingertips
over to the right fingertips,

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and now listen carefully,

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you're gonna
bend your right knee,

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you're gonna take
your center back in space,

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we're gonna pivot on the feet,

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use your fingertips along
the right edge of your mat

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to turn all the way to face 
the back edge of your mat,

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and then lower your left knee

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and you're back
in that low lunge.

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Deep breath in.

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Sweep the fingertips all
the way up and overhead.

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Good, lift your chest up,
lift your chin up.

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Breathe, breathe, breathe.

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Squeeze the inner thighs
together and then exhale,

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let it go. Awesome.

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Pull the right hip crease back.

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If this is weird,
that's all good.

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We're changing it
up for the brain.

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Flex your right
toes towards your face.

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This is nice too 'cause I
get to pet Benji once or twice,

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or three times, or
four times, or five times.

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Okay, here we go.

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Rolling through the right foot,

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we're gonna go
back the way we came.

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Lift the left knee,
bend the knees,

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we're definitely
opening up the hips here,

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so breathe deep
as you make your way

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all the way back to the
front edge of your mat,

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back knee stays lifted,
we plant those palms,

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fingertips spread as we
step the left toes back.

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Strong Plank here.

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Inhale in.

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Puff up through
your upper back body,

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feel your abdominals turn on,

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reach the heels back, way back,

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and the crown of the
head reaches forward.

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Good, inhale in, 
shift forward just a bit.

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As you exhale, slowly lower
all the way down to the belly.

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Now we're gonna find a
little undulation here

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(clicks tongue) in the spine.

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So inhale, lift it up.

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Exhale, lower it down.

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Now just play here on your own.

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Every body will be different.

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Find a little aesthetic 
here as you explore.

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If the spine feels
stiff like one piece,

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just keep it small.

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Catch a wave, press into
the pubic bone for stability,

00:14:17.962 --> 00:14:20.350
press into the tops of the feet,

00:14:20.350 --> 00:14:23.193
and definitely ride
the wave of your breath.

00:14:24.570 --> 00:14:29.370
So inhale to lift,
elbows squeeze in to support.

00:14:29.370 --> 00:14:31.890
And exhale to cascade down.

00:14:31.890 --> 00:14:34.203
Do one more.
Come on, here we go.

00:14:35.410 --> 00:14:38.400
Nice and exhale to release,
curl the toes under,

00:14:38.400 --> 00:14:39.980
press up to Plank.

00:14:39.980 --> 00:14:43.200
Quietly whisper to yourself
"I am strong" 'cause you are,

00:14:43.200 --> 00:14:46.733
we are, hips up high and back,
Downward Facing Dog.

00:14:47.830 --> 00:14:50.133
Inhale in deeply.

00:14:50.133 --> 00:14:52.750
And exhale completely.

00:14:52.750 --> 00:14:54.057
On your next breath in,

00:14:54.057 --> 00:14:56.269
step your right
foot all the way up,

00:14:56.269 --> 00:14:58.497
lower the left
knee to the ground,

00:14:58.497 --> 00:15:00.600
press into the top of
your back foot as you inhale,

00:15:00.600 --> 00:15:02.750
sweep the arms up and overhead.

00:15:02.750 --> 00:15:04.310
Lift the chest up, chin up.

00:15:04.310 --> 00:15:06.070
Deep breath in.

00:15:06.070 --> 00:15:08.894
Good. Exhale, rain it down.

00:15:08.894 --> 00:15:10.960
Straighten that front leg,

00:15:10.960 --> 00:15:15.740
right hip crease pull back,
right toes towards the face.

00:15:15.740 --> 00:15:17.970
Good, then rolling
through the right foot,

00:15:17.970 --> 00:15:19.050
lift your back knee up.

00:15:19.050 --> 00:15:21.300
We're gonna take it
to the left edge now,

00:15:21.300 --> 00:15:23.090
so opening up through the hips

00:15:23.090 --> 00:15:26.860
as the fingertips trace
the left edge of your mat.

00:15:26.860 --> 00:15:29.030
We turn all the way to the back,

00:15:29.030 --> 00:15:31.040
lower the right knee.

00:15:31.040 --> 00:15:32.706
Good, and when 
you're ready, inhale,

00:15:32.706 --> 00:15:35.438
sweep the arms up overhead,

00:15:35.438 --> 00:15:38.302
Crescent Lunge here,
lifting chest up,

00:15:38.302 --> 00:15:40.421
chin up, shoulders down.

00:15:41.300 --> 00:15:43.103
Good, then slowly releasing,

00:15:43.103 --> 00:15:45.220
fingertips back down to the mat.

00:15:45.220 --> 00:15:46.630
Pull the left hip crease back,

00:15:46.630 --> 00:15:49.264
breathe deep here.
Big stretch, big breath.

00:15:51.370 --> 00:15:53.610
And then rolling
through the left foot.

00:15:53.610 --> 00:15:55.410
We'll lift the right knee.

00:15:55.410 --> 00:15:58.760
We're gonna walk it all
the way now just to center,

00:15:58.760 --> 00:16:01.124
so you're gonna
dial your toes in,

00:16:01.124 --> 00:16:03.586
hands are on the left
edge of your mat here,

00:16:03.586 --> 00:16:07.920
and we're now in a standing
wide-legged Forward Fold.

00:16:07.920 --> 00:16:10.110
Again, bring those
toes in just a bit.

00:16:10.110 --> 00:16:12.380
Hands are on the earth,
or fingertips on the earth,

00:16:12.380 --> 00:16:15.366
or if you like, you can
bring a prop of some sort

00:16:15.366 --> 00:16:18.109
to lift the earth up
to you if that's helpful.

00:16:20.213 --> 00:16:22.140
We're breathing deep here.

00:16:22.140 --> 00:16:23.240
Some action points.

00:16:23.240 --> 00:16:25.610
You can draw energy up
from the arches of the feet

00:16:25.610 --> 00:16:27.412
to support you here.

00:16:28.345 --> 00:16:31.330
We can draw the navel
up to meet the spine.

00:16:31.330 --> 00:16:33.210
Instead of just dumping
through the front body,

00:16:33.210 --> 00:16:36.263
really hug everything
up to meet your spine.

00:16:37.850 --> 00:16:40.830
Maybe you work to bring
the palms to the earth,

00:16:40.830 --> 00:16:44.453
or maybe work to
bring the forearms someday.

00:16:47.790 --> 00:16:50.060
Inhale in wherever you are.

00:16:50.060 --> 00:16:53.500
And exhale, let's make our
way back to the top of the mat.

00:16:53.500 --> 00:16:55.330
So we're gonna
turn to the lunge,

00:16:55.330 --> 00:16:57.560
step the right
foot back, Plank Pose.

00:16:57.560 --> 00:16:59.880
Inhale in, exhale to lower.

00:16:59.880 --> 00:17:01.240
Just one big wave here.

00:17:01.240 --> 00:17:04.230
Inhale, lift up, Cobra.

00:17:04.230 --> 00:17:08.570
Then exhale to bring
it all the way back down.

00:17:08.570 --> 00:17:10.050
Curl the toes under.

00:17:10.050 --> 00:17:11.980
Inhale, press up to Plank.

00:17:11.980 --> 00:17:14.203
Exhale, Downward Facing Dog.

00:17:16.360 --> 00:17:18.098
Inhale in again.

00:17:19.380 --> 00:17:21.780
And exhale to release.

00:17:22.923 --> 00:17:24.860
Great. We're gonna 
walk the hands and feet

00:17:24.860 --> 00:17:26.641
to the center of the mat now.

00:17:27.470 --> 00:17:31.020
And then from here, 
nice hip width apart in the feet,

00:17:31.020 --> 00:17:31.900
nice wide stance.

00:17:31.900 --> 00:17:33.650
We're gonna bring the
hands to the waistline,

00:17:33.650 --> 00:17:36.646
bend your knees
and slowly rise up.

00:17:40.770 --> 00:17:42.689
Beautiful. Take a 
second here in this

00:17:42.689 --> 00:17:45.529
kind of superhero posture.

00:17:46.420 --> 00:17:49.830
Just feel your own energy,
your own vibration.

00:17:50.700 --> 00:17:53.330
Your vibration is your currency,

00:17:53.330 --> 00:17:56.820
so it's so important
to take this time to

00:17:57.720 --> 00:18:00.852
check in and to cultivate

00:18:02.730 --> 00:18:04.290
your own presence, really,

00:18:04.290 --> 00:18:06.913
and in a really
true and honest way.

00:18:08.130 --> 00:18:12.790
So on that note, I can
think of no better ending

00:18:12.790 --> 00:18:17.410
to this practice
than to really awaken

00:18:17.410 --> 00:18:20.581
to our true nature by practicing

00:18:20.581 --> 00:18:23.370
a little somatic movement that

00:18:23.370 --> 00:18:25.819
I like to call
Knocking On Heaven's Doors.

00:18:25.819 --> 00:18:28.041
So you wanna make
sure the feet are at least

00:18:28.041 --> 00:18:30.890
hip width apart. If you've 
never done this before

00:18:30.890 --> 00:18:32.890
and you're like 
looking at me, (chuckles)

00:18:32.890 --> 00:18:34.039
I get it, I get it.

00:18:34.039 --> 00:18:36.330
Soft bend in the knees.

00:18:36.330 --> 00:18:38.920
Keep the note of paying
attention to the spine here,

00:18:38.920 --> 00:18:40.450
just using your imagination,

00:18:40.450 --> 00:18:43.120
but also your
awareness of the physicality,

00:18:43.120 --> 00:18:44.610
where it's all coming from,

00:18:44.610 --> 00:18:46.990
and you're gonna start to,
as I've been doing,

00:18:46.990 --> 00:18:50.357
rock a little left
to right and allow

00:18:50.357 --> 00:18:53.984
the dead weight of
your arms to sway.

00:18:55.800 --> 00:18:59.693
Your eyes kind of
trace the center line,

00:19:00.770 --> 00:19:04.734
the navel and the eyes
and neck all moving together.

00:19:05.544 --> 00:19:07.910
And then you can start to really

00:19:07.910 --> 00:19:09.831
pick up the pace.

00:19:09.831 --> 00:19:13.178
If you're
feeling silly or sassy,

00:19:13.178 --> 00:19:15.807
maybe you give your own booty

00:19:17.009 --> 00:19:20.230
a little smack.

00:19:20.230 --> 00:19:21.833
Why not?

00:19:21.833 --> 00:19:24.410
Again, we're not
locked in the knees here.

00:19:24.410 --> 00:19:26.180
Alright, so I'm gonna 
pipe down for a bit

00:19:26.180 --> 00:19:27.690
and allow you to really tune in

00:19:27.690 --> 00:19:29.630
to the sound of
your breath here.

00:19:29.630 --> 00:19:32.123
When the brain, the mind
wants to kind of give up,

00:19:32.123 --> 00:19:34.869
see what happens if
you stay, stay awhile.

00:19:45.450 --> 00:19:47.075
Stay with it.

00:19:57.349 --> 00:20:00.260
And stay with it for five,

00:20:00.260 --> 00:20:02.060
four,

00:20:02.060 --> 00:20:03.650
three,

00:20:03.650 --> 00:20:05.370
breathe, two,

00:20:05.370 --> 00:20:09.230
and on the one, just
slow it down nice and easy.

00:20:09.230 --> 00:20:11.790
Bring the feet
underneath the hips

00:20:11.790 --> 00:20:13.830
and stand here in Mountain Pose.

00:20:13.830 --> 00:20:17.350
Just notice how you feel,
close your eyes

00:20:17.350 --> 00:20:19.257
or soften your gaze.

00:20:22.230 --> 00:20:25.278
And just take a second
here to scan your body.

00:20:30.700 --> 00:20:33.040
Notice how you feel.

00:20:35.280 --> 00:20:38.003
Using this practice

00:20:39.442 --> 00:20:41.804
to really embody

00:20:44.242 --> 00:20:49.242
in truths and philosophy
that feel right for you, right?

00:20:50.134 --> 00:20:52.760
You know, the philosophy
of yoga is so beautiful,

00:20:52.760 --> 00:20:55.040
but it's so lovely
to show up on the mat

00:20:55.040 --> 00:20:58.040
because you can kind of
see what reveals itself

00:20:58.040 --> 00:21:01.703
as valuable or
beneficial for you that day.

00:21:07.620 --> 00:21:09.346
Draw the hands together.

00:21:09.346 --> 00:21:11.560
We're gonna take
three breaths to close.

00:21:11.560 --> 00:21:13.840
If you're wanting a
little more after this,

00:21:13.840 --> 00:21:16.923
I suggest
alternate nostril breathing.

00:21:19.090 --> 00:21:22.260
And if you're interested
in practicing that with me,

00:21:22.260 --> 00:21:24.883
there is a video
practice for that.

00:21:26.050 --> 00:21:27.610
Walk your feet underneath you.

00:21:27.610 --> 00:21:29.480
See if you can not
look at the ground

00:21:29.480 --> 00:21:30.800
while you bring
your feet together.

00:21:30.800 --> 00:21:32.485
The ground is there.

00:21:34.670 --> 00:21:35.570
And here we go.

00:21:35.570 --> 00:21:37.390
Inhaling in deeply.

00:21:38.980 --> 00:21:42.466
And exhaling out the nose
or the mouth, your choice.

00:21:44.640 --> 00:21:46.687
And again, deep breath in.

00:21:49.610 --> 00:21:51.231
And long breath out.

00:21:52.170 --> 00:21:55.210
This final one, let it
just be a really loving,

00:21:55.210 --> 00:21:57.820
just vibrant,
just feel good breath.

00:21:57.820 --> 00:21:59.190
Inhale in deeply.

00:22:01.090 --> 00:22:03.433
And exhale, let it go.

00:22:05.340 --> 00:22:08.680
Thank you so much for
joining me, and Benji,

00:22:08.680 --> 00:22:11.050
for this practice today.

00:22:11.050 --> 00:22:13.210
I look forward to
seeing you again soon.

00:22:13.210 --> 00:22:14.480
Take good care.

00:22:14.480 --> 00:22:15.829
Namaste.

00:22:17.941 --> 00:22:21.625
(upbeat music)