WEBVTT

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

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I'm Adriene and today we
have an awesome practice,

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wheelchair yoga.

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So this is a request,
this one's for my homie,

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you know who you are.

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This one's gonna help
you find what feels good

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and really,
anyone can do it.

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So let's get started.

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(upbeat music)

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Okie doke, let's begin by

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finding a gentle
lift in the heart.

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So, one of the things I love
about the Yoga With Adriene

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community is that it's
focused on three things.

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It's, you just do your best,

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show up and you do your best.

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We try to be authentic,

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give ourselves
permission to be ourselves,

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really just show
up as our true self.

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And the last one you know,
find what feels good.

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So, keep those 
three things in mind

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throughout this practice today.

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So, you might be
leaning back in your chair,

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lifting your heart.

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You might be sitting up,
nice and tall.

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So to each his own,
for sure.

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Lifting up through the chest.

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Then take a second,
trust yourself, trust me,

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trust the video and take deep
breath in and close your eyes.

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And then exhale,
relax your shoulders down.

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Again, with the eyes closed,
take a deep breath in.

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Just going inward a
little bit, checking in.

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And exhale,
relax your shoulders.

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And then one more time,
just like that.

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Deep breath in.

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Fill up with air.

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And exhale,
relax your shoulders down.

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Give yourself permission 
here to enjoy this time,

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to tend to yourself,
a little TLC.

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Go ahead and put
away the day thus far,

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allow the future agenda 
to be put on hold

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and do your best to just 
allow yourself to be really,

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really present,
really in the moment.

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Okay? 
A little goes a long way.

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So from here,
we're gonna keep nice,

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long deep breaths going.

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So best you can,
nice full breaths.

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Just notice how that goes.

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Sometimes you'll forget,

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you'll wanna come back 
to it with a deep breath in.

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And then a big exhale 
to relax the shoulders.

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Alright, so keep coming
back to that breath,

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keep noticing where you're at
with your conscious breathing.

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Now, with the hands resting
gently on the tops of the legs,

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you can also grab your chair,

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the arms of the chair,
the outer edge of your chair.

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We're gonna inhale,
lift the chest even more,

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open up through the front body
and lift the chin just slightly.

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And then exhale,
rounding through the spine.

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Think Cat-Cow here,
chin to chest.

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Again, you can close your
eyes if you're feeling groovy.

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Inhale open, lift up
through your front body.

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Opening through the chest,
lifting the chin.

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And then exhale,
rounding through chin to chest.

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Weight of the head
drops down and over.

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Do two more.
Inhale, open.

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Think long puffy
belly in the front.

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Feel that stretch 
as you expand.

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And then exhale, round.

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Spinal flex, so good.

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Inhale,
do one more inhale.

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Lifting, lengthening,
smiling perhaps.

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And then exhale,
chin to chest.

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Navel draws back here and
this time we're gonna pause.

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Breathing deep,

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feeling that awesome stretch
in the back of the neck here,

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allowing the shoulders to
go ahead and round forward.

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The fingertips to
be soft and relaxed.

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Take a deep breath in here.

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Feel this awesome
stretch in the back body.

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And then on an exhale, keep
the chin tucking into the chest

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and just slowly
begin to roll it up.

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Head over heart,
heart over pelvis.

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Great,
take a deep breath in.

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And exhale,

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relaxing the 
shoulders down, down, down.

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Long in the neck.

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Sweet. Take the 
fingertips forward

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and then plug the
shoulders into socket.

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Again, take the
fingertips forward, reach,

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and then plug the
shoulders back in the socket.

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Then we'll take one of my faves,

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Thriller arms, fingertips down.

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Keep plugging the shoulders in.

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And you will already
start to feel this

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nice stretch
through the forearm here.

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Spread the fingertips.

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Try to keep a lift
up through your chest.

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Breathing deep here.

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Alright, let's flow 
with the breath.

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So bringing the
wrists together here,

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we're gonna open
up through the chest,

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start to stretch the pectorals.

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As we inhale,
keep the fingers down,

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open the arms super wide.

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Exhale, bring it back to center.

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The arms gonna get tired here,
so stick with it. Just a few.

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Inhale, opening up
through the chest,

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lifting the heart.

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Maybe the pinkies start to
draw back a little bit more,

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maybe not.

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And back to center.

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And then one more.
Inhale, open.

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This is that Titanic moment,
that Kate Winslet moment

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I'm always talking about.
Inhale.

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Exhale.
Great, stick with it.

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Flip the palms,
press, press, press, press.

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We're gonna take a moment here.
If you need a little more,

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you can bring one hand to the
fingers for a deeper stretch.

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And then open it up, inhale.

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Lift the heart, stretch.

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Exhale, bring
the thumbs together.

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Ooh, inhale, open,
spread the fingertips.

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Exhale, close.

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Are you breathing?
Inhale, open, last time.

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And exhale, close.

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This time hook the
thumbs together and inhale,

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reach for the sky, Wu-Tang.

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Inhale,
lifting and lengthening through

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all four sides of the torso.

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Big breath in.

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As you exhale,
tilt gently to the right,

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gentle side body stretch.

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Inhale to center, smile.

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Exhale, tilt to the left,
gentle side body stretch.

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So focusing on the sensation
over the shape, as always.

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Inhale, reach.

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And exhale should feel awesome.
As you rain the fingertips down,

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keep the heart open, lifted,

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and just take a second
to notice how you feel.

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Awesome work.

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So this time we're gonna
take the fingertips forward,

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plug the shoulders in,
Eagle Arms.

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Right arm comes
underneath the left arm,

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and we wrap the palms.

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Maybe they touch,

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another option is to
just keep them like this,

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like hi-yah, like this.

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Or maybe you wrap around,
Garudasana.

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Now keep the
shoulders plugged in.

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Inhale,
lift the elbows, Eagle Arms.

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Exhale, rounding through 
the spine, chin to chest.

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Just like the
spinal flex from before.

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Inhale, rise up strong.

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Lengthen through the side body.

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And exhale,
release, chin to chest.

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Awesome, inhale, one more.

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And exhale, chin to chest.

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Great. We're gonna 
unravel the arms.

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Inhale, open,
big flying V here.

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Pinkies are forward,
thumbs are back.

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And exhale,
bend the elbows.

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Slight back bend
here if you like, cactus arms.

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Great, inhale to reach up.

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And exhale, once again,

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rain it down and just 
notice how you feel. Ooh.

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Awesome.

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Great,
fingertips reach forward.

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Plug the shoulders in.

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Left arm underneath
the right this time,

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or whichever
one you did before,

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you're gonna switch it.

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Here we go.
Inhale, lift the elbows.

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Exhale, chin to chest,
rounding through the spine.

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Inhale,
Eagle Arms lift you up.

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And exhale, chin to chest.

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And one more,
you got it, inhale.

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And exhale,
chin to chest.

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Great,
slowly unravel the arms.

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Send the fingertips
up high to the sky.

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Pinkies forward,
thumbs back, big breath.

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Then exhale,
bend the elbows,

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thumbs back,
pinkies forward,

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cactus arms, ooh yes.

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Inhale, reach for the sky.

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Exhale, rain it down.

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Awesome. So we're gonna
finish off with a twist.

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Should feel really yummy.

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So there's different
variations of this, of course.

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We're gonna start nice 
and simple by just taking the

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left hand to the outer
edge of the right thigh,

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and then slowly,

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starting from the
base of the spine up,

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beginning to open
up through the sides.

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Now, different variations.

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You can use your arm on a chair,
you can bring one hand behind.

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So there are ways to get a
little more out of this but

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I also just recommend you
keep it small to start,

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just kind of understanding

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and remembering that a
little goes a long way.

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Take one more deep breath in,

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inhale,
lift and lengthen here.

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And then exhale, release,
come back to the center.

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Take it to the other side.

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So twists are
really great for the spine,

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but they're also really great

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energetically
because you get a chance to…

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(dull thudding)

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Benji, everybody.

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You get a chance
to lift your heart,

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and then on the exhale,

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choose to let go of that
which no longer serves you.

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It's a detox, right?

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So again, inhale,
lift your heart.

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And on the exhale,

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maybe you
quietly say to yourself,

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"I let go of that which
just simply doesn't serve me."

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Wherever you are,
take one more deep breath in.

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And exhale, release.

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Inhale in, (door bangs).

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Exhale, release.

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Benji the dog, everyone.

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Bring the palms together
at the heart, Anjali Mudra.

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And take a moment
to appreciate yourself.

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Appreciate your body.

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And we'll take one more
deep breath in together.

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And gently bow
the head to the hands.

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So we finish practice by bowing

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to the best and most
beautiful version of ourselves.

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And yes, we acknowledge
that in one another.

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So, I acknowledge you.

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The light in me
bows to the light in you.

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We'll take a deep breath in.

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Exhale, let it go.

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Perfect, Benji.

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Then inhale,
lift your chin (chuckles),

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lift your gaze.

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Check out Benji
below my chair. Perfect.

00:11:04.100 --> 00:11:06.120
Just in time for the big ending.

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We'll bring the thumbs
to the third eye today,

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may we always see the truth.

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Then drop the
fingertips to the lips,

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may we always speak
the truth.

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And finally, my friends,
to the heart,

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may we always feel it.

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Thanks for sharing
your practice with me.

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Take good care.

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Namaste.

00:11:27.713 --> 00:11:31.173
(upbeat music)