WEBVTT

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- Hello and welcome
to Yoga With Adriene.

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I'm Adriene and this is
sweet Benji and today we have a

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prenatal yoga practice
that's safe for all trimesters.

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So hop into something comfy.

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If you have a block or a
pillow or a bolster handy,

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bring it to class
but no worries if not.

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Let's get started.

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(upbeat music)

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Alright, let's begin
in a comfortable seat.

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Come on down to the ground,

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take your time getting there
and let's sit up on something

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if that feels good
in your body today.

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I'm sitting up on a block.

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You can sit up on a
block or two or on a bolster.

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Folded up blanket.
Folded up towel.

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And we'll just
begin nice and easy,

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you can draw the
hands to your belly.

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And close your eyes.

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We'll take just a moment
here to drop in together.

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Gently start to
deepen your breath.

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Inhaling lots of love in.

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And exhaling lots of love out.

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Inhaling lots of love in.

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And exhaling lots of love out.

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And a couple more
times on your own,

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sending that
loving breath down.

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Feeling it also on the exhale,
move up and out.

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Send love to baby.

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Nice, smooth, even breaths.

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Good, and then gently
bat the eyelashes open.

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You can continue to breathe

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nice and easy in
whatever way feels good,

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so it doesn't
have to be too forced.

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And just gonna move into some
work for the neck and the traps.

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So you can keep 
your hands on belly

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or you can release them
to the tops of the thighs and

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we're just going to
tick-tock very slowly.

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One ear over 
one shoulder and then

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move it through center
and take it to the other side.

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Move nice and slow here and try

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to keep your shoulders
actually relaxing down.

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So only the head is moving here.

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Finding that stretch.

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And then slowly drop
the chin to the chest here.

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Draw the
shoulder blades together.

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Right away, just see if
you can hug belly in a hair

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to support your
low back here as you

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drop the chin to the
chest and breathe.

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And now we're gonna
draw circles with the nose.

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So slow and steady
wins the race here,

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drawing circles with the nose.

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Working out any
kinks in the neck.

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And then reverse the circle.

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Nice and then bring
the head back to center.

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Reach behind,
interlace the fingertips

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and open up the chest.

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So there are a
couple options here.

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You can
interlace the fingertips,

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open up the chest.

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If that's not great for you,

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you can bring the fingertips
to the earth behind you

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like so.

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Or if it's available,

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you can clasp opposite elbow

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with opposite hand
and open up this way.

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So find what feels good here,
opening up the chest.

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And if you want to find 
some more neck movement

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here connecting the two,

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that could feel nice as well.

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Breathe.

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Find a slight lift of the heart,
of the sternum.

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And then we'll
slowly release that.

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You're gonna come
forward onto all fours.

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Go ahead and take your time
here but grab that block if

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you had it or
whatever prop you brought,

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you can just put it to the

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front of the mat and
we'll come to all fours.

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Spread the fingertips wide,

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press into the
tops of the feet.

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Inhale, drop the belly,

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look forward,
open up through the chest.

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And then exhale,
hug the belly up and in.

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Round through the
spine gently for a Cat.

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Inhale, drop the belly,

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open the chest, extend
through the crown of the head.

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And nice and easy,

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rounding through the spine.

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Lovely, then we're gonna inhale,
come back to Tabletop Position.

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Focus on hugging the belly up

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just a bit to find that
support in the low back.

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Then you're gonna
curl your toes under,

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walk the palms forward
just a couple of inches,

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and then nice and slow with

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that connection of
hugging the belly to spine,

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we're gonna lift up
to Downward Facing Dog.

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Breathe deep here.

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Support the 
low back by just connecting

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with center.

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Nice, and then from here, 
we're gonna slowly walk

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it all the way up to 
the top of the mat.

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Take your time, take your time.

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If you have that prop there,

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you can bring your
hands to that prop.

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So we're in a
wide-legged Forward Fold.

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Feet are a little bit
wider than hip width apart,

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toes those pointing forward.

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If you have a prop you can use
it to bring the earth up to you.

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And then if it feels alright

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in your body today
allow the weight of the head

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to release.

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And you might even
shake the head a little yes

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and a little no.

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Breathe.

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Then we're gonna ground through
all four corners of the feet.

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We'll slowly bring
the hands to the waist.

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Support the low back by 
bending the knees generously

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and we'll rise up 
slowly to stand.

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When you get there,

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you can keep your hands on the
waistline if it feels good or

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you can release them
gently at your sides.

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We're just going to
take three deep breaths here.

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Think about lifting up
through the front body,

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so lifting the sternum.

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And think about grounding

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through the back body 
as you breathe here.

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Mountain Pose.

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Draw energy up from
the arches of the feet.

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Just finding your center,
relearning center,

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being present
with today's center.

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Good, and then if you haven't
released the arms already,

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go ahead and release them.
Find a soft bend in the knees.

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We're just going to wake up the
body with a little energy here

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by swinging the arms
a little side to side.

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Feet are really wide here.

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You can start to bend one
knee and then the other today.

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If that feels good, moving
the hips a little left to right.

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Just creating a softness.

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If you want maybe some
horsie lips here could be nice.

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(blows through lips)

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Good, then we're gonna step
the feet in just hip width apart

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so now your heels are right
underneath your hip points.

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And when you're ready, send the
arms all the way up to the sky.

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Exhale, you're gonna step the
left foot back so you're in a

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split stance here
with the left heel down.

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Good, inhale in.

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Exhale, bend your front knee

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and you're gonna pivot your
left foot out just a bit,

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so now you're in a Warrior I.
Warrior I.

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Front knee's bent.

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You can make any little
adjustments as you need.

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If the arms up over the
head are too much today,

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just bring the hands 
right back down

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to the waistline 
or to the belly.

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So look for, search for
the power of that back leg.

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Really reaching
that left heel back,

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engaging through
the left inner thigh.

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See if you can get those left
inner thigh muscles turned on.

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You should be able to
see your right big toe.

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Front knee's bent,
and the glutes are turning on a

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bit here as we pull the
right hip crease back and aim to

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allow this internal
rotation of the back hip here,

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just a bit guiding forward.

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Great, then we're gonna take
it out to Warrior II from here,

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so if the arms 
are up and overhead,

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you're gonna
open out left to right.

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You might widen
your stance here

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but otherwise you
can just keep it short.

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Maybe hands stay on the waist
or the belly here for this one.

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And this one we have external
rotation in both hips of course,

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breathing deep.

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Then keep the
legs where they are,

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we're gonna send it into a

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Reverse Warrior
with the front knee bent.

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So best you can take the right
fingertips all the way up to

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the sky while the
front knee stays bent.

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And then if you wanna take
it all the way back, you can,

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reaching the right fingertips
all the way back behind you.

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Stay strong in
that left inner thigh.

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Nice, then we're gonna slowly

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bring it all the
way back to Warrior I.

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Back toes turn in.

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Then we're gonna step
up into that front leg,

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press into the power 
of that right heel

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and then bring
it all the way back together,

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feet right underneath the hips.

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Excellent, 
release the arms to the waist,

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and then let's 
shift to the other side.

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So you're gonna
step the right foot back,

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split stance to start.

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Just find the power of the legs,

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that connection all the way
up from the arches of the feet.

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And reach the arms all
the way up and overhead.

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Bend your front knee, and
slowly pivot on your back foot.

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Adjust your stance as needed.

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Breathe, relax the shoulders.

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Virabhadrasana I.

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So again, find the 
power of the back leg here

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in this Warrior sequence.

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Press into the outer
edge of the back foot,

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engage the right inner thigh.

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Lift through the front body,
ground through the back body.

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And then we'll open up,
Warrior II.

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Pressing into both heels,
lengthening through the crown.

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Breathe. Sink deep
into that front knee.

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And then we're gonna reverse it.

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Keep the front knee bent.

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Keep the right
inner thigh active.

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Find length in the side body,

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length through
the crown of the head.

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Reach back maybe.

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And then slowly from center,
come back to Warrior I.

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So make your adjustments,
come back to that first Warrior.

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Then we're gonna press in all
four corners of that front foot,

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dig into that left heel to slide

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or step the left foot back up.

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Inhale in to
straighten both legs,

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and exhale,
fingertips at your side.

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That's beautiful. Interlace the
fingertips behind you now.

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Knuckles are
gonna go down and away.

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Widen your stance
if you need to here,

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as we open up
through the chest, the pecs.

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Finding any soft movement
in the neck that feels good.

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Then inhale in.

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Exhale, bend your knees,
release your grip,

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fingertips go
down and forward now

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for a wide-legged Chair Pose.

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Gently hug the belly in to

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lengthen the tailbone
and low back just a bit.

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Good, and then slowly release.

00:13:34.942 --> 00:13:37.260
Come back into
your Forward Fold.

00:13:37.260 --> 00:13:39.600
If you have a prop there,
you can use it.

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Bring your hands to the prop,

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or maybe fingertips to the mat,
and release.

00:13:48.180 --> 00:13:49.758
Breathe in.

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And breathe out.

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Now from here,

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slowly inch your toes and heels
out just a bit so your feet

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are now a little bit
wider than hip width apart.

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You're gonna take your 
right hand to the center

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of your mat or the 
center of your prop and

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inhale as if you were
pulling a bow and arrow,

00:14:09.120 --> 00:14:10.140
slight bend in the knees,

00:14:10.140 --> 00:14:13.140
you're gonna open up
through the chest here,

00:14:13.140 --> 00:14:15.720
sending the left fingertips
all the way up towards the sky.

00:14:15.720 --> 00:14:17.220
If they don't make it
all the way up to the sky,

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just go wherever feels good as
you open up through the chest.

00:14:21.829 --> 00:14:25.020
So strengthening the back,
breathe in.

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And then breathe out,

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bring it back to center
take it to the other side.

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Keep the crown of
the head extended here.

00:14:31.740 --> 00:14:33.865
Soft bend in the knees.

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Lovely.

00:14:37.860 --> 00:14:40.296
Now slowly bring
it back to center.

00:14:40.296 --> 00:14:41.760
Keep the heels where they are.

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You're gonna turn the toes out.

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If you have a prop,

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you're gonna slide it behind
you to become a little seat.

00:14:47.700 --> 00:14:50.100
If you don't, you're
going to use your fingertips.

00:14:50.100 --> 00:14:51.950
And as we all 
slowly bend our knees

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to come into this yogic squat.

00:14:54.840 --> 00:14:56.820
We might come
to sit on our prop.

00:14:56.820 --> 00:14:59.780
We might come to hover with the

00:14:59.780 --> 00:15:03.540
palms together elbows
pressing into the knees.

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And if this is
not in our body today,

00:15:06.480 --> 00:15:09.423
we might just
start to come to a seat.

00:15:10.440 --> 00:15:14.340
So if you're hovering
above a prop or without a prop,

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squeeze your legs
into your elbows

00:15:16.710 --> 00:15:19.270
and press your
elbows into your legs.

00:15:19.270 --> 00:15:21.240
You can do this
on the prop as well.

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Actually, everyone engaging
the inner thighs just a bit.

00:15:26.460 --> 00:15:28.530
And then find your breath.

00:15:29.640 --> 00:15:31.680
Gently lift up
from the pelvic floor,

00:15:31.680 --> 00:15:33.420
find length on an inhale.

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On an exhale, slowly release.
To come out of the pose,

00:15:37.320 --> 00:15:40.294
you're gonna take one
hand back then the other.

00:15:40.294 --> 00:15:41.340
If you're on a prop,

00:15:41.340 --> 00:15:44.968
you'll just lift the hips up 
and come off of it like so.

00:15:46.320 --> 00:15:48.652
We'll take the prop to the side.

00:15:50.240 --> 00:15:54.900
And we're gonna scoot back and
come back onto all fours here.

00:15:54.900 --> 00:15:59.460
Benji has taken up
some nice real estate here.

00:15:59.460 --> 00:16:01.980
So come back to all fours.

00:16:01.980 --> 00:16:04.660
Widen the knees
as wide as your mat.

00:16:04.660 --> 00:16:06.060
Excuse me, buddy.

00:16:06.060 --> 00:16:07.970
And we're gonna 
send the hips back

00:16:07.970 --> 00:16:10.390
for an
Extended Child's Pose.

00:16:10.390 --> 00:16:14.267
You get to choose whether you
want to curl the toes under

00:16:15.228 --> 00:16:16.860
or release them to the earth,

00:16:16.860 --> 00:16:21.780
so, sorry buddy,
choose what feels good here.

00:16:22.800 --> 00:16:25.440
And then melt your heart.

00:16:25.440 --> 00:16:29.263
Rest your forehead on
the mat or on your block.

00:16:31.020 --> 00:16:32.600
And breathe.

00:16:41.580 --> 00:16:44.077
Inhale, lots of love in.

00:16:45.300 --> 00:16:47.873
Exhale, lots of love out.

00:16:50.160 --> 00:16:52.920
Inhale to rise back up.

00:16:52.920 --> 00:16:55.260
If you have a prop there,
move it out of the way.

00:16:55.260 --> 00:16:56.220
You're gonna inhale,

00:16:56.220 --> 00:16:58.620
reach your right fingertips
all the way up towards the sky.

00:16:58.620 --> 00:17:01.040
Keep the hips facing down.

00:17:01.040 --> 00:17:03.840
So just the chest is opening up.

00:17:03.840 --> 00:17:05.580
Exhale, thread the needle.

00:17:05.580 --> 00:17:08.610
Some love for the upper
back body coming in hot.

00:17:08.610 --> 00:17:11.640
Rest your head on the earth,

00:17:11.640 --> 00:17:14.529
right ear to the
earth and breathe.

00:17:18.364 --> 00:17:22.868
You can start to soften your
gaze or close your eyes here.

00:17:27.480 --> 00:17:30.120
And then slowly
press into the left palm,

00:17:30.120 --> 00:17:32.956
Press into the tops of the
feet to come back to center,

00:17:32.956 --> 00:17:33.840
and we'll switch.

00:17:33.840 --> 00:17:38.220
Opening up through the left wing
this time as you breathe in.

00:17:38.220 --> 00:17:42.944
And threading the
needle as you breathe out.

00:17:44.820 --> 00:17:46.445
Hi, buddy.

00:17:58.920 --> 00:18:01.670
Inhale lots of love in.

00:18:04.920 --> 00:18:07.891
Exhale lots of love out.

00:18:10.440 --> 00:18:12.540
Slowly begin to unravel.

00:18:13.500 --> 00:18:14.880
You have an option here.

00:18:14.880 --> 00:18:18.000
We can come back to
a seated meditation,

00:18:18.000 --> 00:18:20.320
so you can come 
to sit on your blanket

00:18:20.320 --> 00:18:23.940
or your block or we
can come to rest on our side

00:18:23.940 --> 00:18:27.960
using the blanket
or block as a pillow.

00:18:27.960 --> 00:18:29.640
Maybe you have another blanket

00:18:29.640 --> 00:18:33.227
or a bolster you'd like
to bring into the picture.

00:18:33.227 --> 00:18:36.000
Just gonna come to
either rest on one side,

00:18:36.000 --> 00:18:40.020
maybe bringing a pillow or
bolster in between the legs.

00:18:41.340 --> 00:18:44.400
Benji. (laughs)
Thank you, buddy.

00:18:45.480 --> 00:18:46.800
So we're in a comfortable seat

00:18:46.800 --> 00:18:48.690
and we're coming
to rest on one side.

00:18:48.690 --> 00:18:52.425
Come into a final resting
pose that feels good for you.

00:18:54.720 --> 00:18:57.448
So it may not be one of these.

00:18:59.040 --> 00:19:02.460
And we're just gonna come into
a little bit of breathwork here.

00:19:02.460 --> 00:19:06.480
So you can close your eyes,
relax your shoulders.

00:19:06.480 --> 00:19:10.020
If you're seated, maybe
you bring both hands to belly.

00:19:10.020 --> 00:19:12.764
If you're lying down,
maybe you bring one hand.

00:19:16.080 --> 00:19:20.520
And we're gonna
inhale for a four count.

00:19:20.520 --> 00:19:24.200
And then we're gonna
exhale for a four count.

00:19:24.200 --> 00:19:27.060
So a nice even breath
and I'll count us out.

00:19:27.060 --> 00:19:28.860
So here we go.

00:19:28.860 --> 00:19:33.274
Slow inhale for 
four, three,

00:19:33.274 --> 00:19:35.280
two, one.

00:19:35.280 --> 00:19:39.222
Exhale, 
four, three,

00:19:39.875 --> 00:19:41.760
two, one.

00:19:41.760 --> 00:19:43.200
Relax your body.

00:19:43.200 --> 00:19:47.760
Inhale for four, three,

00:19:47.760 --> 00:19:50.120
two, one.

00:19:50.120 --> 00:19:53.172
Exhale for four,

00:19:53.172 --> 00:19:54.900
three,

00:19:54.900 --> 00:19:56.760
two, one.

00:19:56.760 --> 00:19:58.680
Soften the skin of the face.

00:19:58.680 --> 00:20:03.060
Inhale, four, three,

00:20:03.060 --> 00:20:05.471
two, one.

00:20:05.471 --> 00:20:06.720
Relax your jaw.

00:20:06.720 --> 00:20:10.920
Exhale, four, three,

00:20:10.920 --> 00:20:14.280
two, one.

00:20:14.280 --> 00:20:18.000
Inhale,
lots of love in, four,

00:20:18.000 --> 00:20:19.620
three,

00:20:19.620 --> 00:20:21.780
two, one.

00:20:21.780 --> 00:20:25.651
Exhale lots of love out,
four,

00:20:25.651 --> 00:20:27.400
three,

00:20:27.400 --> 00:20:30.540
two, one.

00:20:30.540 --> 00:20:34.560
Inhale, four, three,

00:20:34.560 --> 00:20:36.420
two, one.

00:20:36.420 --> 00:20:39.540
Final breath out
for four,

00:20:39.540 --> 00:20:41.220
three,

00:20:41.220 --> 00:20:42.960
two, one.

00:20:42.960 --> 00:20:47.160
Continue to breathe easy now,
just on your own.

00:20:49.800 --> 00:20:54.996
Taking a couple more
moments here to connect.

00:21:11.190 --> 00:21:13.680
Way to show up today.

00:21:13.680 --> 00:21:16.800
It's an honor to be here,
rooting for you.

00:21:16.800 --> 00:21:19.140
I'm in your corner.

00:21:19.140 --> 00:21:22.958
Thank you for sharing
this time and energy with me.

00:21:24.540 --> 00:21:26.130
We'll close the practice by

00:21:26.130 --> 00:21:28.975
taking one final
breath in together.

00:21:30.480 --> 00:21:32.280
And this time as you exhale,

00:21:32.280 --> 00:21:35.145
maybe let it go
out through the mouth.

00:21:38.040 --> 00:21:39.000
Great work.

00:21:39.840 --> 00:21:41.129
Namaste.

00:21:43.205 --> 00:21:47.486
(upbeat music)