WEBVTT

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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and this is Benji,

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and we have another
feel good flow for ya.

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This one's for the hips,

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but really, you're gonna
get a full body connect.

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So hop into something comfy,
and let's get moving.

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(upbeat music)

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Okay, we're going to
start our flow today

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standing at the top of the mat.

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So meet me there.

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Feet hip width apart 
or even wider.

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Just a nice foot base.

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We're gonna bring the
left hand to the heart,

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the right hand to the belly.

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Shift your weight
a little forward.

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And a little back.

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A little forward.

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And a little back.

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And then shift your weight
to what feels like center today

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as you, without looking down,

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slowly, walk the feet together,
really together,

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so that you're in Samasthiti,
four part equal standing.

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You can feel the
arches kissing together.

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You're working to
squeeze the legs,

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and zipper up tight,
creating a nice strong base.

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Now draw your
attention all the way up

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through the inseam of the leg.

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Perhaps, closing the
eyes as you pass through

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the center of your body,
lifting, drawing up.

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And bring your awareness 
up to your heart space.

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And relax your shoulders.

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And maybe now, 
if you haven't already,

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close your eyes as you lengthen

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through the crown of the head.

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Start to gently
deepen your breath,

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and feel the warmth of
your hands on your body.

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Now back down to the feet again,

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just spread your awareness
through all four corners

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of the foot.

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Squeeze the arches,

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and begin to travel
up through the ankle.

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Draw attention,
bring awareness

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to the calves.

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Lift the kneecaps gently,

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engage the muscles of
the thighs as you lift.

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Find this upward
current of energy

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through the fronts of the
front of your hip creases,

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the front body,
the belly, the chest.

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Lengthen through the neck

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by tucking the chin slightly,
and lengthening, lengthening,

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lifting through
the crown of the head,

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as if someone were
pulling you gently up

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from the crown of the head

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with a delicate
marionette string.

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Now take a deep
breath in through the nose.

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And exhale out through the
nose or mouth, your choice.

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Find what feels good, inhale
in deeply through the nose.

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And exhale out through the
nose or mouth, your choice.

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And one more time deep
breath in through the nose.

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This time, as you exhale,
open your eyes,

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release your fingertips
down gently to your side.

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Good, on your next inhale,

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reach the fingertips all
the way up towards the sky.

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Exhale, bend the knees,

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send the hips back for a very 
brief Utkatasana, Chair Pose.

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Warming up the
lower half of the body.

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You can lift the toes here,
spread the fingertips wide.

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Maybe sink a
little bit lower, inhale.

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Then exhale, bring the fingertips
down towards the feet,

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and let it all hang,
Forward Fold, Uttanasana.

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Shake the head gently here yes.

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And then no.

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And then bring the
fingertips to the mat,

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and step the right foot back,
just the right foot.

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Inhale, look forward.

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Front knee's bent.

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Exhale, slowly lower the
right knee to the earth.

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Inhale, look forward again.

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Exhale, send the fingertips 
up high, Crescent Lunge.

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Good, inhale, lift the chest,
lift the chin, look up.

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Exhale, rain it down.

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Beautiful.
Lift the right knee,

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step the right foot up
to meet the left again.

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Feet together, really together,
standing Forward Fold.

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Breathe in.

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And let something
go as you breathe out.

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Good, inhale in.

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Exhale, step the left foot back.

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Inhale to look forward.

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Exhale to lower the
left knee to the earth.

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Inhale, look forward again.

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Exhale, send the
fingertips forward, up

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and back, Crescent Lunge.

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Inhale, lift the chest,
lift the chin, look up.

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Exhale, rain it down,
nice and easy.

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Lift the back knee, inhale.

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Exhale, step the back
foot up to meet the front.

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Feet together, really together.

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Release everything

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the weight to the head,
soften through the jaw.

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Let something go.

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Beautiful, now bend both knees.

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We're gonna slow and
steady bring the palms together,

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and come back to
that chair, nice and low.

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Lift the chest, lift the chin.

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It's very brief,
so give it your all.

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Dig into the heels,
lift the toes.

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Inhale in, exhale
Forward Fold, let it go.

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Beautiful, plant the palms,
step the right foot back.

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Inhale, look forward.

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Exhale, lower the knee.

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Inhale, look forward.

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Exhale, send the
fingertips up high.

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Inhale.

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Imagine you're holding a
big beach ball up and overhead.

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Set it up a little bit higher,
and then exhale, release.

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Good, right hand to
the earth this time.

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Inhale, left fingertips
reach up towards the sky

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as you maybe
lift the right knee.

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It can also stay lowered,
coming into a twist.

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Breathe in.

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Nice and easy, breathe out.

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Bring it back
down to your lunge.

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Step the right foot
up to meet the front.

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Feet together, really together,
Forward Fold.

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Good, inhale, 
step the left foot back.

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Exhale, lower the knee.

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Inhale, look forward.

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Exhale, send the
fingertips up high.

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Good, inhale, big beach 
ball up and overhead.

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Wiggle the fingertips.

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And exhale, 
slowly lower it down.

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Left hand to earth,
right fingertips to the sky.

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As you breathe in,
maybe you lift the left knee.

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Big twist here, big breath.

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And then exhale,
gently guide it back.

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Good, from here, step the right
foot now back to Plank Pose.

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Inhale in deeply, 
exhale, lower to the belly.

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Nice and low, inhale, Cobra.

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Exhale, soften, and release.

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Inhale, press up to all fours.

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So all fours, Tabletop Position.

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Beautiful, take a
couple breaths here.

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When you're ready,
curl the toes under,

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inhale in, exhale,
lift the knees,

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and let them hover, 
light a little fire in the core.

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Good, inhale in deeply.

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Exhale completely.

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One more cycle
of breath, inhale,

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warming up the body
from the inside out.

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And exhale, slowly release.

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Nice, from here, we're gonna
come back to Tabletop Position,

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pressing into the
tops of the feet.

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Inhale, lift the right knee.

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We're gonna draw big
circles here one way.

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Nice and slow and steady.

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Working to keep the
foundation here strong.

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So pressing into
both palms evenly,

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pressing into the top
of the left foot firmly.

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And reverse the circle,

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establish or
reestablish that connection

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to your abdominal wall.

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And then release, right knee 
comes to the ground gently,

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and we lift the left knee up,
drawing big circles one way.

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Moving with the breath.

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Continuing always to reestablish

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that connection with the breath,

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and that connection
with our foundation,

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that which is
touching the earth.

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Reverse the circle,
reconnect with your abdominals.

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Welcome that heat.

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And then release.

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Walk the hands forward,
curl the toes under once again.

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Inhale in deeply, 
and exhale, hips up high

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and back, Downward Facing Dog.

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Alright, bend the knees.

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Continue to warm it up here.

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Pedal it out.

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And when you're ready,
bend both knees, inhale,

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look forward and exhale,

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make your way to
the top of the mat.

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You can take
baby steps, or a hop,

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feet together, really together,

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and folding in.

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Good, on your next inhale,
lift up halfway, just halfway.

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And then exhale, 
soften and fold.

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Beautiful, bring the
hands to the waistline.

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Bend the knees generously,

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come through
that chair position,

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and then rise up strong
back to the Mountain Pose,

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as you inhale in.

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And then exhale,
release everything.

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Nice.

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Inhale, reach the arms all
the way up towards the sky.

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Exhale, lift the right knee,

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and we're gonna draw
circles with the right knee now,

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standing one-legged Tadasana.

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Opening up through that hip.

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If the arms up and
overhead are too much,

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you can bring the
hands to the waist here,

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or even palms
together at the heart.

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Flex your right foot.

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Really open up through that hip,

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articulate by drawing
circle with the knee.

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And reverse it.

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Nice, now grab
your right knee.

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Now squeeze it up and
in towards your chest.

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Inhale in, exhale,
take it all the way back,

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fingertips up and overhead,
high lunge.

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Inhale in, look up.

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Exhale, palms together.

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We're gonna twist right elbow

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to the outer edge
of the left thigh.

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Breathe here.

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Pull that left hip back.

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Lengthen through
the crown of the head.

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Good, inhale in.

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Exhale, connect to
center to come all the way back

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to your high lunge.

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Find a bend in the knee,
in the back knee, excuse me.

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And then step it all the way
back up to Mountain or Volcano,

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with the fingertips reaching
actively up and overhead.

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Good, bring the left knee up.
Start to draw a circle.

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So again, palms can
come together at the heart,

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or hands to waistline.

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Press into all four
corners of that right foot.

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And reversing the circle.

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And when you're ready,
capture that left knee,

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squeeze and lift.

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And then send it back.

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Fingertips up and overhead,
high lunge.

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Listen to the
sound of your breath.

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Palms come together,
lengthen, inhale.

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Exhale, pull the
right hip crease back.

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Bring the left
elbow to the right thigh.

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Press the palms together,

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lengthen through
the crown of the head.

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Breathe.

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And then inhale in,
breathe into your belly.

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Feel the lungs expand,

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the ribcage grows
wide as you breathe in.

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And then exhale,
high lunge, back we go.

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Inhale, lift up, 
bend the back knee.

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And then exhale, send that 
back foot up to meet the front.

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This time, bend both knees.

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Sink it back,
fingertips forward.

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Imagine you're
holding a big beach ball,

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Chair Pose, Utkatasan,
you got this.

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Inhale in, 
exhale, rise up strong.

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Palms come together this time,
and back to the heart space.

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Close your eyes,
just observe the breath.

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Notice how you feel.

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Nice, now inhale,
reach the arms up.

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Exhale, bend the knees,
rain it down.

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Inhale, halfway lift.

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Find your flow with the breath.

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Exhale, fold.
Plant the palms.

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Step one foot back,
sorry, Benji,

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then the other, Plank Pose.

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Inhale in to look forward,
shift forward.

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Exhale to slowly
lower down with control.

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Inhale, Cobra, open the chest,
lift your heart.

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Exhale to soften and fold.

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Curl the toes under, inhale in,

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exhale, press up to Plank.

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Inhale in deeply here.

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Exhale, hips up high and back,
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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On your next inhale,
lift the right leg up high,

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bend the right knee,
stack the hips.

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Breathe in.

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Breathe out.

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Breathe in. 
Breathe out,

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and if you wanna
add another circle here

00:14:33.850 --> 00:14:37.324
with the right knee, you can
one way, and then the other.

00:14:42.290 --> 00:14:44.150
Nice, and then
release the right foot.

00:14:44.150 --> 00:14:48.003
Bring it all the way
through into a nice low lunge.

00:14:49.730 --> 00:14:51.230
Excuse me, Benji.

00:14:51.230 --> 00:14:52.880
Keep the back
knee lifted this time.

00:14:52.880 --> 00:14:56.000
Inhale, look forward,
open the chest.

00:14:56.000 --> 00:14:59.210
Then exhale, plant the palms,
step the right foot back.

00:14:59.210 --> 00:15:00.769
Plank pose (laughs).

00:15:01.700 --> 00:15:03.850
Inhale in, look forward,
shift forward.

00:15:03.850 --> 00:15:06.170
Exhale, belly to Cobra,

00:15:06.170 --> 00:15:10.052
or this time, Chaturanga to
Upward Facing Dog, your choice.

00:15:11.310 --> 00:15:15.330
Slowly release, meet
in Downward Facing Dog.

00:15:15.330 --> 00:15:17.870
Hips up high and back.

00:15:17.870 --> 00:15:19.868
Inhale, lots of love in.

00:15:20.630 --> 00:15:22.908
Exhale, lots of love out.

00:15:24.710 --> 00:15:26.242
Inhale in.

00:15:27.994 --> 00:15:30.203
And exhale, release.

00:15:31.818 --> 00:15:34.483
On your next inhale,
lift the left leg up high.

00:15:35.510 --> 00:15:37.650
Exhale, bend the knee,
stack the hips,

00:15:37.650 --> 00:15:39.793
press into both palms evenly.

00:15:40.750 --> 00:15:42.167
Breathe in.

00:15:43.368 --> 00:15:44.416
Breathe out.

00:15:45.380 --> 00:15:48.260
Breathe in,
option to add the knee.

00:15:48.260 --> 00:15:50.418
Circle, the hip circle here.

00:15:51.900 --> 00:15:55.100
I really think of it as
like a ball and socket joint.

00:15:55.100 --> 00:15:58.020
So after you
start moving your knee,

00:15:58.020 --> 00:16:01.640
you can start to really
draw the attention to the hip,

00:16:01.640 --> 00:16:03.779
and think about
moving from there.

00:16:05.010 --> 00:16:06.117
Alright, we'll release that.

00:16:06.117 --> 00:16:09.015
Send it all the way forward,
left foot.

00:16:11.050 --> 00:16:12.235
Keep the back knee
lifted if you can.

00:16:12.235 --> 00:16:14.966
As you inhale,
lift up, look forward.

00:16:15.850 --> 00:16:19.230
And then exhale, 
plant the palms, step it back.

00:16:19.230 --> 00:16:22.740
Take a vinyasa here if you like,
meet in Child's Pose.

00:16:22.740 --> 00:16:26.906
Knees together or wide,
a moment of rest.

00:16:30.850 --> 00:16:32.920
Breathe in when you get there.

00:16:34.520 --> 00:16:36.283
And breathe out.

00:16:38.280 --> 00:16:41.480
If you took the vinyasa,
come now to Child's Pose.

00:16:41.480 --> 00:16:43.778
Inhale, lots of love in.

00:16:45.270 --> 00:16:46.820
And lots of love out.

00:16:47.740 --> 00:16:50.580
One more cycle of breath.

00:16:50.580 --> 00:16:53.371
Listen to the
sound of your breathing.

00:17:02.496 --> 00:17:07.495
And slowly draw the hands
back up, come to all fours.

00:17:09.040 --> 00:17:11.121
We're gonna kick
the right knee up here.

00:17:11.121 --> 00:17:13.020
Inhale, look forward.

00:17:13.020 --> 00:17:15.310
And then exhale, 
shift it all the way forward,

00:17:15.310 --> 00:17:16.980
coming into a Pigeon.

00:17:16.980 --> 00:17:21.300
So you're gonna slow and steady,
extend the back leg long.

00:17:21.300 --> 00:17:24.420
Bring the right toes
either close to the body,

00:17:24.420 --> 00:17:27.663
or towards the outer
left edge of your mat.

00:17:28.710 --> 00:17:30.980
Then we'll roll to center.

00:17:30.980 --> 00:17:32.860
Draw the navel in and up.

00:17:32.860 --> 00:17:36.090
Use the fingertips of the
palms on the mat to support you,

00:17:36.090 --> 00:17:38.292
as you loop the
shoulders forward, up and back

00:17:38.292 --> 00:17:40.850
and find a lift of the heart.

00:17:40.850 --> 00:17:45.245
Soften the jaw here,
soften the skin of the forehead.

00:17:45.245 --> 00:17:47.060
You can take
different variations here,

00:17:47.060 --> 00:17:51.130
palms together at the heart,
or fingertips up.

00:17:51.130 --> 00:17:53.440
Keep the fingertips or
the palms on the ground,

00:17:53.440 --> 00:17:56.914
or on blocks for stability.

00:18:02.340 --> 00:18:04.793
When you're ready,
begin to melt it forward.

00:18:04.793 --> 00:18:06.933
Coming onto the forearms.

00:18:08.110 --> 00:18:09.840
Maybe relaxing
the weight of the head

00:18:09.840 --> 00:18:11.859
down towards the earth.

00:18:16.010 --> 00:18:19.593
Find a variation today
that feels supportive.

00:18:20.490 --> 00:18:24.270
Remember to just
approach these gestures

00:18:24.270 --> 00:18:28.502
with loving kindness
for yourself, no judgment.

00:18:30.690 --> 00:18:33.184
Bring the breath back into it.

00:18:34.560 --> 00:18:36.771
Breathing deep
into your belly here.

00:18:38.700 --> 00:18:40.562
Starting to get quiet,

00:18:41.625 --> 00:18:44.080
and connect to the good stuff.

00:18:44.080 --> 00:18:46.575
Reunite with what matters.

00:18:54.320 --> 00:18:56.054
Keep things soft and easy.

00:18:56.054 --> 00:18:57.980
Stay connected to
the sound of your breath

00:18:57.980 --> 00:19:00.150
as you slowly press back up.

00:19:00.150 --> 00:19:05.020
Inhale in, as you exhale,
come to all fours.

00:19:05.020 --> 00:19:07.640
Start to move the
hips left to right here.

00:19:07.640 --> 00:19:11.909
Maybe drawing a figure
eight with the pelvis.

00:19:15.418 --> 00:19:17.480
And then come back to Tabletop.

00:19:17.480 --> 00:19:19.840
Inhale, lift the
left knee up high,

00:19:19.840 --> 00:19:22.020
maybe open up through
the chest for a moment here.

00:19:22.020 --> 00:19:24.350
And then next exhale,
bring it all the way up

00:19:24.350 --> 00:19:27.510
for One-Legged
Pigeon on the other side.

00:19:27.510 --> 00:19:29.600
Right leg straightens.

00:19:29.600 --> 00:19:31.870
We either draw the left heel in,

00:19:31.870 --> 00:19:36.605
or guide it towards the outer
right ledge, edge of the mat.

00:19:38.250 --> 00:19:42.100
Breathing in deeply,

00:19:42.100 --> 00:19:44.408
breathing out slowly.

00:19:45.160 --> 00:19:48.693
Noticing how this
side feels different.

00:19:52.700 --> 00:19:56.900
Then after you've spent a
breath or two in this extension,

00:19:56.900 --> 00:20:01.354
this expansion, we can
start to melt it down.

00:20:02.920 --> 00:20:07.450
Allowing the head to bow,
the heart to melt.

00:20:09.690 --> 00:20:12.930
Once again, just taking
this moment as opportunity

00:20:12.930 --> 00:20:14.523
to really listen,

00:20:15.780 --> 00:20:17.457
to reconnect,

00:20:18.616 --> 00:20:21.258
and reunite with
what matters most.

00:20:38.930 --> 00:20:43.453
Continue to gently
slow down your breath.

00:20:44.790 --> 00:20:49.797
Elongating the inhale,
and the exhale.

00:20:52.110 --> 00:20:55.430
When you're ready,
slowly press into the palms

00:20:55.430 --> 00:20:59.339
to come back up to
all fours, nice and slow.

00:20:59.339 --> 00:21:01.070
And with your breath,

00:21:01.070 --> 00:21:06.460
once again, slow figure
eights with the pelvis,

00:21:06.460 --> 00:21:11.533
or just gentle rocking
of the hips left to right.

00:21:18.160 --> 00:21:19.350
Then nice and easy,

00:21:19.350 --> 00:21:21.960
we're gonna walk the knees
towards the center of the mat.

00:21:21.960 --> 00:21:24.530
Cross the ankles
and come through

00:21:24.530 --> 00:21:26.700
to a nice cross-legged seat.

00:21:26.700 --> 00:21:29.300
Right away, 
reach the fingertips up.

00:21:29.300 --> 00:21:32.700
And as you exhale, just a
gentle twist to the left here,

00:21:32.700 --> 00:21:35.327
seated twist,
keep the heart lifted.

00:21:39.110 --> 00:21:40.790
And then inhale back to center.

00:21:40.790 --> 00:21:44.270
Reach the arms all the way up,
and over to the right.

00:21:44.270 --> 00:21:46.957
Keep the heart lifted,
seated twist.

00:21:52.260 --> 00:21:54.717
Then inhale, reach the arms up.

00:21:54.717 --> 00:21:57.430
Reach, reach,
reach all the way up.

00:21:57.430 --> 00:22:01.300
Palms come together,
and exhale, hands to heart.

00:22:01.300 --> 00:22:04.760
We're gonna rub the hands,
the palms together here,

00:22:04.760 --> 00:22:07.100
just creating a little energy.

00:22:10.350 --> 00:22:12.350
You have the
opportunity to leave,

00:22:12.350 --> 00:22:14.860
you know, anything that
is just not serving you,

00:22:14.860 --> 00:22:16.102
leave it on the mat.

00:22:17.005 --> 00:22:21.420
And have a
beautiful rest of the day,

00:22:21.420 --> 00:22:23.240
or rest of the evening.

00:22:23.240 --> 00:22:26.089
Know that you're
supported and loved.

00:22:26.970 --> 00:22:29.020
Bring the hands
to your heart here.

00:22:29.020 --> 00:22:31.810
Feel the warmth of
your hands on your chest.

00:22:32.880 --> 00:22:35.758
Close your eyes, and
gently bow your head.

00:22:39.350 --> 00:22:43.250
Thank you for sharing your
time and your energy with me.

00:22:43.250 --> 00:22:45.777
After this, you can sit
for a couple quiet moments

00:22:45.777 --> 00:22:49.197
in meditation, or
lie down for Shavasana.

00:22:51.740 --> 00:22:54.630
Let's take one beautiful

00:22:54.630 --> 00:22:57.450
breath in to 
close this practice.

00:22:57.450 --> 00:22:59.419
inhaling in together.

00:23:01.610 --> 00:23:03.450
And exhaling together.

00:23:03.450 --> 00:23:06.060
You are not alone,
I am here with you.

00:23:06.060 --> 00:23:08.103
Thank you so much.

00:23:08.103 --> 00:23:09.556
Namaste.

00:23:11.596 --> 00:23:15.889
(upbeat music)