WEBVTT

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- What's up, everyone?
Welcome to Yoga With Adriene.

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I'm Adriene, 
Benji sleeps to my right,

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and today we have a
20-minute practice,

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perfect for the beginner,

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so come with an open mind,

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bring a little
blanket if you have one,

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hop into something comfy

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and let's get started.

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(upbeat music)

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Alright, welcome.

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Let's begin at the top
of our mat standing today,

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so, we'll head on up
to the top of the mat.

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Pick a side, any side.

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And when you get there,

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bring your
awareness to your feet.

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So we're gonna step
the feet hip width apart.

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And you can take
your hands into fists

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and bring them to
the hip points here,

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just like this,

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and from your hip points here,

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like two headlights in
the front of the hips here,

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front body,

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you can imagine them,

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you can even bend
your knees to do this,

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tracing down to your knees

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and then knees to your ankles.

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So, we wanna bring the heels
right underneath the hip points

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in this first posture,
Mountain Pose, Tadasana.

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Then you can relax the
arms gently at your sides

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and notice what's
happening with your toes.

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So, maybe the toes
are turned out here,

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if that's your pattern.

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Maybe they're
slightly turned in.

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That's a pattern.

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Maybe one is turned out,

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while the other
one's straight ahead.

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And there's, 
just loving awareness here,

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this is no judgment.

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No right or wrong,
just use this practice

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to heighten the
awareness of your patterns.

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So, that starts
usually with the feet

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from the ground up in
these standing postures.

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So just take a look
down and I'm gonna point,

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I'm gonna try to
point my toes forward.

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And then after
you've played with that,

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just notice where
you're carrying your weight

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in your feet.
Forward, back, side in,

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and we're gonna
try to lift our toes

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and just spread
awareness through

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all four corners of our feet.

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Spreading the weight evenly

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through the ball
of the big joint,

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excuse me the
big toe ball joint.

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The pinky toe ball joint

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and then the back two
corners of the heels.

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Then start to press
down into the earth

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and away, as if you were
trying to tear your yoga mat

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right down the middle

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and notice how this
starts to engage your legs.

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Lift your knee caps up a bit.

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Feel your quadriceps,
these big thigh muscles tone,

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and then slowly bend your elbows

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and bring your
hands to your waist.

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We're coming into this
like superhero posture.

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This superhero
version of Mountain Pose.

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And it really does work
a number on your brain,

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makes you feel more
embodied at least for me.

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Helps me to stand up tall here.

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You might notice that
you just very naturally

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start to lift up through
your chest a little more.

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And we can honor the natural
curvature of the spine here,

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but just be
awareness of what is going,

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just be aware, excuse me

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of what is going
on in your pelvis.

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Maybe lengthening your
tailbone down just a bit

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to feel some
support in the low back.

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Alright, now drop
the fingertips down

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send them forward, up and back
for a big full body stretch.

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Volcano Pose, send energy up
and out through the fingertips.

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Keep the grounding of the feet.

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Strong legs, 
like a little kitty cat,

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pushing a ball of yarn,

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so keep the neck integrated
throughout this whole practice.

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Press that ball of yarn forward
with your nose to look up.

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So, if you're like, 
"What Adriene?"

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we're wanting to create slow, 
steady, integrated movements

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rather than just, okay now,

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look up at your hands

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and maybe crunch
the back of your neck.

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We wanna do a slow
lift of the gaze up

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and then let's
just let everything go

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by bending the knees,

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wiggling the fingertips 
and taking it slowly

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into a Forward Fold 
with bent knees.

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I'm gonna give Benji
the dog, a little pet,

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'cause he's right here and
I'm going to invite all of us

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to take it deep breath in

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and a long breath out.

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And as you exhale,
relax the weight of your head

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and gently shake the
head a little no and yes,

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back and forth.

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Knees are bent here.

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That awareness that
we gained in the feet,

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all four corners of the feet,
still at play here.

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And then lastly, we'll
grab the opposite elbow

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with your opposite hand

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and just take
three slow breaths here.

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You can find stillness and
allow the breath to move you,

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or you can softly sway
a little left to right.

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Nice, then release the arms,

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keep grounding through the feet.

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Bring the hands back
up to the waistline,

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press in all four
corners of the feet,

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really press into the heels.

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Ball joint of the big toe,

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ball joint in the pinky toes.

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You slowly come
up with bent knees,

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rising back up to
that super Mountain Pose.

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And this time, see if
you can pull the elbows back

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just a little bit in space.

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Shoulder blades coming together,

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and maybe you can
imagine them melting down,

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towards your heels.

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So we're back in our power pose.

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Take a deep breath in.

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Exhale to release the hands,
Mountain Pose.

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Inhale to Volcano,
reach the fingertips

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lots of energy
up towards the sky.

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And exhale, bend the knees,

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wiggle the fingertips and
float it all the way down

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back to that
standing Forward Fold.

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Knees, nice and bent here.

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Deepen your breath.

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Feel that stretch
in the low back

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and relax the
weight of the head.

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Good, one more
deep breath in here.

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And this time as you exhale,
bend the knees more,

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bring your fingertips 
down to the mat,

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or to two blocks and we're
gonna step the right foot back

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and lower the right knee.

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It's a big move.
Take your time.

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Pad the knee with a
blanket if you like,

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or you can even roll
your mat, double it up,

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to create a little
padding for the knee.

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Front knee over front ankle.

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We're gonna just set that.

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Spreading awareness

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through all four corners
of the left foot, set that.

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Then flip your right foot,

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come onto the top
of your right foot

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and press firmly into your
right foot to slowly rise up,

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interlace the fingertips,

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bring them to the
top of the left thigh.

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Now, imagine
squeezing your inner thighs,

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towards the center.

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Towards the
midline of your yoga mat,

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to find a little lift
up from the pelvic floor.

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So we're not collapsing 
into the shape here,

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but we're engaging
the body just enough,

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to support the joints,

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engage the muscles and
find this energetic lift

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up through the chest.

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Just like we did in
our super Mountain.

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So, you have options here.

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You can stay here with this
nice support of the left thigh,

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hands on the left thigh.

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Or, we can start to
bring the right hand

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all the way up and back.

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And then if you wanna
take it one step further,

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we'll take both
hands all the way up.

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Now, whatever stage you're at,

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keep the engagement of the legs.

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Maybe you start to
sink a little bit deeper,

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into the posture

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and maybe you pull 
the left hip crease back,

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just a little bit in space.

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Take one breath here.

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Maybe lifting the heart,
maybe lifting the gaze

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and then use
your exhale to slowly

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bring it back down with control.

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Great and then we're gonna
pull the left hip crease back

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and straighten
the left leg here,

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but you can keep a soft bend.

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So we're just gonna find
extension rather than straighten.

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And you're gonna
flex your left toes up

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towards your face and breathe,
breathe, breathe here.

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Right hip is
over the right knee.

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And then from here,
we'll plant the palms,

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walk it forward

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and just bring that left knee
all the way back to the right.

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So now we're in a
Tabletop Position.

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Walk the wrists
underneath the shoulders.

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Nice neutral spine.

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Drop the belly,
open the chest,

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look forward.

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Exhale, round the spine.

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Chin to chest, navel draws 
up towards the spine,

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or towards the ceiling.

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Again, Cow Pose.

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We drop the belly,
open the chest,

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look forward.

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With your breath,
exhale slow and steady,

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start at the tailbone and
travel all the way up the spine.

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Finding that curvature,

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'til the crown of the
head drops to ground.

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One more like this.

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Inhale, drop the belly, slow.

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Open the chest.

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Look forward,
tailbone up towards the sky.

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And then exhale, reverse it.

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Slow and steady.

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We're moving the energy

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that runs up and down the spine.

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Beautiful. Inhale to 
a nice neutral spine.

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Listen carefully.

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You're gonna walk
the hands forward.

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Curl the toes under.

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Keep the knees bent

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as you slowly lift the hips
up for a Downward Facing Dog.

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Now take a breath here.

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Make sure you're not
holding your breath.

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Good and then slowly
lower the knees down and reset.

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Spread the fingertips wide,

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toes are curled under.

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Take a deep breath in.
Let's just check it out

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and here we go.

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Hips up high knees,
slightly bent.

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Don't worry about getting
your heels to the ground.

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This time, melting the
heart closer towards the legs.

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Just check it out.

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We're shaking.
We're not holding our breath.

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We're alive. We got this. 
Slow and steady knees

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come all the way back down.

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Good. Take a moment.

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Reset.

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If you need to
rotate the wrists one way

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and then the other,
maybe we do that.

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And last time here we go.

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Lifting the hips up,

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this time maybe
we start to anchor

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through the heels a little more,

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but do not worry about the heels
actually touching the ground.

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It's more of the intention
of finding that extension,

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that length through
the back of the leg.

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Hips up high.

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Heart melting.

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The head is
below the heart here.

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We're getting that
fresh blood flow going.

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Breathe deep.

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You're here for one more breath

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in and out,

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and slow descend
of the knees down.

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Awesome.

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From here, walk the hands
all the way up the thighs.

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You're gonna to come
to sit on your heels

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and lift your heart.

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If this is too much,
bring your fists,

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your knuckles to the
ground for a little support.

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We're here for one 
big breath cycle in.

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And out.

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Beautiful.

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Walk it back,

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hands come forward.

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We're gonna lift the
right knee this time

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and send the right
foot all the way up,

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left knee back
for our low lunge.

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Press into all four
corners of the right foot,

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always working
from the ground up.

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Right knee is
over that right ankle.

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We're feeling that
big stretch in the legs,

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the hips, the groin.

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Then flip the left foot down.

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Root down through 
the top of this left foot,

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squeeze the inner
thighs in the midline,

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as you interlace the fingertips

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and bring them to the
top of the right thigh.

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Move nice and slow, 
with control.

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Feel it out, get in the habit
of really feeling things out

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in your practice.

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Moving from a
place of connection.

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And same thing as before,

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we'll squeeze the 
inner thighs together,

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lift up from the pelvic floor.

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Right hand can stay on
the top of the right thigh

00:12:55.730 --> 00:12:58.663
as we send the left
fingertips up towards the sky.

00:13:00.690 --> 00:13:02.803
I said that very Southern. Sky.

00:13:02.803 --> 00:13:04.180
(chuckles)

00:13:05.270 --> 00:13:08.290
Or we can take both arms up.

00:13:08.290 --> 00:13:09.950
So we have lots of options,

00:13:09.950 --> 00:13:14.160
both hands down, 
one arm up, or both arms.

00:13:14.160 --> 00:13:16.140
Inhale to lift the chest,

00:13:16.140 --> 00:13:18.733
maybe pull the right hip 
crease back in space,

00:13:18.733 --> 00:13:20.290
sink a little lower.

00:13:21.170 --> 00:13:25.200
And exhale to
slowly bring it back down,

00:13:25.200 --> 00:13:27.220
fingertips to the mat.

00:13:27.220 --> 00:13:30.010
Now, send the hips,
send the buttocks back,

00:13:30.010 --> 00:13:32.620
extend through the
right leg this time

00:13:32.620 --> 00:13:34.340
and flex your right foot.

00:13:34.340 --> 00:13:36.600
Should feel a deep,
deep stretch here,

00:13:36.600 --> 00:13:37.910
towards your face.

00:13:37.910 --> 00:13:39.430
So, that just means
you're really reaching

00:13:39.430 --> 00:13:43.223
your toes back
towards your eyes here.

00:13:44.760 --> 00:13:48.110
The right hip
crease is pulling back

00:13:48.110 --> 00:13:52.710
and I'm pressing still
firmly into my left foot.

00:13:53.330 --> 00:13:55.570
Just always kind of
staying curious about how

00:13:55.570 --> 00:14:00.250
I'm stacking the bones, keeping
my home practice really safe

00:14:00.250 --> 00:14:01.992
and sustainable,

00:14:03.380 --> 00:14:05.800
so that you can 
get really, really strong.

00:14:06.670 --> 00:14:08.970
And feel really, really good.

00:14:08.970 --> 00:14:11.740
Alright, roll through 
that right foot,

00:14:11.740 --> 00:14:12.830
plant the palms.

00:14:12.830 --> 00:14:15.730
We're gonna come
back to all fours.

00:14:15.730 --> 00:14:18.760
This time, we're
gonna widen the knees,

00:14:18.760 --> 00:14:23.860
as wide as the mat and
bring the toes together to touch.

00:14:23.860 --> 00:14:27.070
Inhale, drop the belly,
just like we did in Cow Pose.

00:14:27.070 --> 00:14:28.010
Look forward.

00:14:28.010 --> 00:14:30.920
Really feel like
you're just hang with me.

00:14:30.920 --> 00:14:33.030
Your heart
energy's shooting forward.

00:14:33.030 --> 00:14:37.830
So, you really have to bring
an awareness of your attitude

00:14:37.830 --> 00:14:40.143
and your energy to
some of these shapes.

00:14:41.150 --> 00:14:43.150
Send your heart energy forward.

00:14:43.150 --> 00:14:44.780
Let it radiate.

00:14:44.780 --> 00:14:45.940
Why not, give it a try?

00:14:45.940 --> 00:14:49.311
And then exhale,
send the hips back.

00:14:49.311 --> 00:14:53.480
Reach the arms forward,
Extended Child's Pose.

00:14:53.480 --> 00:14:55.330
So, big opening
through the shoulders,

00:14:55.330 --> 00:14:57.020
big opening through the hips.

00:14:57.020 --> 00:14:58.870
If you have your blanket there,

00:14:58.870 --> 00:15:02.200
you can roll it up, or fold
it up to create a little pillow

00:15:02.200 --> 00:15:03.548
for your head.

00:15:04.120 --> 00:15:05.430
Bring the earth up to you.

00:15:05.430 --> 00:15:08.573
That is why these props
are here to support you.

00:15:09.820 --> 00:15:11.970
Help you find what feels good.

00:15:11.970 --> 00:15:14.510
If you feel comfortable,
close your eyes

00:15:15.580 --> 00:15:18.766
and listen to the
sound of your breath here.

00:15:33.502 --> 00:15:35.477
And the slowly,

00:15:36.540 --> 00:15:38.720
carve a line
just with your nose,

00:15:38.720 --> 00:15:40.330
forward, up and back.

00:15:40.330 --> 00:15:43.090
Finding a little
integration in the neck.

00:15:43.090 --> 00:15:44.160
So nice and slow

00:15:44.160 --> 00:15:49.110
always aware of the neck.

00:15:49.110 --> 00:15:51.550
Just be really mindful.

00:15:51.550 --> 00:15:53.530
Don't want you to
hurt yourself here.

00:15:53.530 --> 00:15:54.810
I want this to feel good.

00:15:54.810 --> 00:15:56.900
We're looking forward.

00:15:56.900 --> 00:15:58.420
We're breathing.

00:15:58.420 --> 00:16:02.020
Upper arm bones
are relaxing down,

00:16:02.020 --> 00:16:03.910
so away from the ears.

00:16:03.910 --> 00:16:07.520
And then you're just
gonna take this forward gaze

00:16:07.520 --> 00:16:08.930
and follow it through.

00:16:08.930 --> 00:16:11.840
So, pull the
hands back in space.

00:16:11.840 --> 00:16:12.673
Come forward.

00:16:12.673 --> 00:16:15.560
You're gonna walk the
knees underneath the hips

00:16:15.560 --> 00:16:19.400
and then just slowly melt
all the way to the belly.

00:16:19.400 --> 00:16:21.840
So, hips come to the ground.

00:16:21.840 --> 00:16:23.829
We come all the way through.

00:16:24.490 --> 00:16:27.870
And I'm right here,
smelling Benji's paws.

00:16:27.870 --> 00:16:31.192
My hands are
underneath the shoulders.

00:16:31.192 --> 00:16:34.252
I'm gonna squeeze the
elbows into the side body here.

00:16:35.410 --> 00:16:37.540
Press the tops of
the feet into the earth.

00:16:37.540 --> 00:16:40.300
Press your pubic
bone into the mat.

00:16:40.300 --> 00:16:41.960
Inhale, baby Cobra.

00:16:41.960 --> 00:16:44.410
We open the chest and
we just look forward.

00:16:44.410 --> 00:16:46.340
So, we're not
taking it all the way up.

00:16:46.340 --> 00:16:47.610
Just forward.

00:16:47.610 --> 00:16:51.020
Starting to check in
with the muscles of the back.

00:16:52.230 --> 00:16:54.514
And the
flexibility of the spine.

00:16:56.250 --> 00:16:59.410
Nice awareness of
our foundation here.

00:16:59.410 --> 00:17:01.050
You guys are doing great.

00:17:01.050 --> 00:17:04.490
Inhale in deeply, 
one last breath.

00:17:04.490 --> 00:17:07.730
And then exhale to let it go.

00:17:07.730 --> 00:17:12.050
Curl the toes under,
press up to all fours

00:17:12.050 --> 00:17:14.950
inhale in,
spread the fingertips.

00:17:14.950 --> 00:17:17.403
Exhale, lift the left knee.

00:17:18.490 --> 00:17:19.490
Good.

00:17:19.490 --> 00:17:21.210
Inhale in again.

00:17:21.210 --> 00:17:22.970
Exhale, lift the right knee.

00:17:22.970 --> 00:17:24.740
Feel your core engage.

00:17:24.740 --> 00:17:27.260
We only have one Plank
Pose in this whole practice

00:17:27.260 --> 00:17:28.700
and this is it.

00:17:28.700 --> 00:17:31.080
Crown of the head is forward.

00:17:31.080 --> 00:17:33.490
Think about that
length in the spine.

00:17:33.490 --> 00:17:35.810
So your neck is an
extension of the spine here.

00:17:35.810 --> 00:17:37.194
Nice and long.

00:17:38.250 --> 00:17:40.120
Hug the front body.

00:17:40.120 --> 00:17:42.520
So your belly draws up.

00:17:42.520 --> 00:17:45.100
Hug the front body up
to meet the back body.

00:17:45.100 --> 00:17:47.530
The shoulder blades
melt left to right.

00:17:47.530 --> 00:17:48.740
Heels reach back.

00:17:48.740 --> 00:17:51.080
We're here for three,
we're shaking.

00:17:51.080 --> 00:17:53.000
We're building heat for two

00:17:53.000 --> 00:17:57.060
and on the one the
knees slowly kiss the ground

00:17:57.060 --> 00:17:59.540
and we walk them
all the way forward.

00:17:59.540 --> 00:18:02.770
Swing the feet and
the ankles to one side,

00:18:02.770 --> 00:18:05.300
and we come to a seat.

00:18:05.300 --> 00:18:07.580
We finally come
off the wrists here.

00:18:07.580 --> 00:18:09.040
Nice work.

00:18:09.040 --> 00:18:11.260
We're gonna bring the
blanket if you have it,

00:18:11.260 --> 00:18:13.080
perhaps back underneath the hips

00:18:13.080 --> 00:18:17.580
for a little support,

00:18:17.580 --> 00:18:19.658
so we can sit up tall.

00:18:20.860 --> 00:18:22.660
Now, send the legs out long

00:18:22.660 --> 00:18:25.793
and we're gonna bend the
knees just slightly here.

00:18:26.940 --> 00:18:30.810
Now, inhale fingertips
reach forward, up and back.

00:18:30.810 --> 00:18:33.220
Really pull the
thumbs back in space,

00:18:33.220 --> 00:18:36.470
lift your chest, find length
through the side body.

00:18:36.470 --> 00:18:39.630
And then slowly
as you breathe out,

00:18:39.630 --> 00:18:42.560
we're gonna reach the fingertips
forward towards the feet.

00:18:42.560 --> 00:18:45.990
Now, they may come to
the tops of the thighs here.

00:18:45.990 --> 00:18:47.810
They may come to the knees.

00:18:47.810 --> 00:18:50.970
Maybe you are able to get a
little closer to the ankles

00:18:50.970 --> 00:18:52.210
and the feet is just,

00:18:52.210 --> 00:18:55.280
it is giving us like a
place to reach towards.

00:18:55.280 --> 00:18:59.410
So, don't get upset if
you can't touch your toes.

00:18:59.410 --> 00:19:01.809
Maybe one day.

00:19:01.809 --> 00:19:04.100
And then relax the 
weight of the head over

00:19:04.100 --> 00:19:08.773
into this calming posture.

00:19:10.010 --> 00:19:13.630
Seated Forward Fold,
Paschimottanasana.

00:19:13.630 --> 00:19:16.300
Close your eyes, 
and we're gonna start to

00:19:16.300 --> 00:19:18.956
slow down the breath.

00:19:20.130 --> 00:19:23.540
And just notice how a
little bit of practice

00:19:23.540 --> 00:19:25.358
can go a long way.

00:19:33.342 --> 00:19:37.480
And take a second here to
just notice how you're feeling

00:19:37.480 --> 00:19:41.450
and feel your breath.

00:19:41.450 --> 00:19:43.640
The rise of the inhale.

00:19:45.741 --> 00:19:48.434
And the fall of the exhale.

00:19:54.710 --> 00:19:57.660
Using this practice

00:19:57.660 --> 00:20:00.110
as an opportunity
not to master yoga,

00:20:00.110 --> 00:20:02.110
but to start to
get to know yourself

00:20:02.110 --> 00:20:06.370
and understand your 
mind-body connection

00:20:07.400 --> 00:20:09.247
a little bit better.

00:20:14.550 --> 00:20:16.850
Taking a moment at
the end of each practice

00:20:16.850 --> 00:20:18.769
to get quiet

00:20:22.340 --> 00:20:23.970
and integrate.

00:20:28.300 --> 00:20:31.475
Nice. Then slowly 
begin to roll it up.

00:20:33.230 --> 00:20:35.740
We're gonna bend one
knee and then the other

00:20:35.740 --> 00:20:38.640
and just come to a
cross-legged seat.

00:20:38.640 --> 00:20:41.520
Keep your eyes
closed here if you like,

00:20:41.520 --> 00:20:43.300
or you can come to a soft gaze

00:20:43.300 --> 00:20:45.890
and we'll just
bring the hands together

00:20:45.890 --> 00:20:48.359
at the heart center to finish.

00:20:49.940 --> 00:20:52.041
Sit up nice and tall.

00:20:53.030 --> 00:20:54.950
Give thanks for this moment.

00:20:54.950 --> 00:20:56.802
And if it was challenging,

00:20:56.802 --> 00:20:58.836
that's the ticket.

00:20:59.728 --> 00:21:04.030
The hardest part is
showing up and we did just that.

00:21:04.030 --> 00:21:06.090
Thank you for sharing 
your valuable time

00:21:06.090 --> 00:21:08.652
and energy with me.
Hope to see you again soon.

00:21:09.703 --> 00:21:11.465
Let's take a deep breath in.

00:21:12.610 --> 00:21:15.763
And exhale to seal the deal.

00:21:16.790 --> 00:21:18.937
Take good care.
Namaste.

00:21:20.715 --> 00:21:24.180
(upbeat music)