WEBVTT

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

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I'm Adriene. That's Benji
chilling in the background.

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And today we have a practice
for lower body strength.

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This isn't a
super long practice,

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but it's all about 
quality of movement

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so that you can get
strong slowly but surely in a

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really manageable way and be
happy and strong and have that

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sustainability that you crave 
as you grow older each year.

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Let's get started.

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(upbeat music)

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Alright, let's begin lying down.

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So come on down to the ground.

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Take your time getting there.

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Trust that you chose the
right practice, the right video.

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And let's land here in the
moment in a little

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constructive rest pose.

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So you're gonna
bring your feet wide,

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knees come together like so.

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And then you're
gonna rest your head,

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your neck,
your shoulders down,

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elbows bent,
hands resting on your belly.

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We're not gonna be here long,

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but we're just gonna take
a couple moments to land.

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What makes this 
different than just a

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lower body workout is

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the way we focus on our breath

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and the way we allow our breath

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to fuel the movement

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and the consideration or the

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awareness that we
bring to the practice,

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the way we relate to our body.

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And truly it's about honesty,

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the willingness to look and

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see and notice how
am I feeling today,

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where am I at
these days in my body?

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And then
sometimes when we do that,

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some judgment can come up,
so the last bit is just

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remembering to
bring some love to it.

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Some grace if you need it.

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Start to gently
deepen your breath,

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whatever that means to you.

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So it can be really,

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really slow and controlled
breathing or it can just be

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taking the first deep
breath you have all day.

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Maybe it's in through the nose,
out through the nose,

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or maybe it's in
through the nose

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and a couple of
exhales out through the mouth.

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And on your next breath cycle,

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take the biggest
breath you've taken all day.

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And use your exhale to
kind of wake up the body.

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So you're gonna bat
the eyelashes open.

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You're gonna walk
the feet together.

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So knees are still bent,
walk the feet together.

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And then you're just
gonna open and close the hands,

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rotate the wrists one way.
(chuckles)

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And then the other.

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And then we're gonna send just
the right foot all the way up

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towards the sky and we're
gonna rotate that ankle one way.

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And then the other.

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Then point your right toes.

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It's okay if this 
right knee doesn't straighten.

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You can keep it
as bent as you need.

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Point and flex,
point and flex,

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point and flex,
then stay flexed.

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You're gonna reach to interlace

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the fingertips behind the
thigh or maybe behind the calf.

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Breathing deep for
a hamstring stretch.

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This is where using a strap or

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a tie or a dish towel can
also become really handy.

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Just getting a
nice hamstring stretch,

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letting the blood
flow opposite direction,

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letting that hip socket,
excuse me,

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that femur drop
down into the hip socket.

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Breathe.

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And then check it out.

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Bring your hands to your belly,
point your toes and slowly,

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slowly, slowly,
slowly, slowly,

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slowly lower your right foot
all the way down to extended.

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And see if you can kind of just

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feel what's going
on in that right hip.

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Nice, and then 
draw that right knee up

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and we'll send the
left foot up towards the sky.

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Take a second to 
rotate the ankle one way.

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And then the other.

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Point and flex, point and flex.

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Support the low back
with your abs, point and flex.

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And when you're ready,
find that hamstring stretch,

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one that works
for you on this side.

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Continue to gently
deepen your breath.

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And then hands can
slide to the low belly.

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We're gonna point the
toes and slow and steady,

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lower it down,
nice and slow.

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We're reminding,
training the brain,

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ah, yes, all connected.

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Notice what's
happening in that left hip.

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Ooh, and then we'll
slide the knees up.

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You're gonna lift the
knees up to the chest.

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Give yourself a big ol' hug.

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You can rock a little side
to side if that feels good.

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Maybe draw the knees in a circle
one way and then the other.

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Continue to deepen your breath

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as you give yourself a
little low back massage here.

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And we'll slide the hands
to the backs of the thighs.

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You're gonna rock 
and roll up and down

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the length of your 
spine just a couple times.

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And after a few times,

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we'll rock all the way
up to a cross-legged seat.

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Gentle twist to the left,
lift your chest.

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Breathe in, exhale,
gentle twist to the right.

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Lift your chest.

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Breathe in. Exhale,
come back to center.

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We're gonna come
forward now on to all fours.

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And you're gonna actually widen
your knees as wide as your mat.

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And then send your hips back

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and your fingertips forward 
for Extended Child's Pose.

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Opening up through the hips.

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Think about,
for today especially,

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think about really lengthening
your tailbone down towards the

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soles of your feet to find
that length in the low back.

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So always playing with
different little nuances and

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different shapes to
explore difference sensations.

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Then carve a line
with your nose, look forward.

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We're gonna come all the way up.

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Keep the knees wide.

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You're gonna move
the heart forward.

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And then take it
around and down

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through a little version
of that Extended Child's Pose.

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So we're stirring now.

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Leading with the heart.

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Stretching through the hips.

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And then reverse it.

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Take the circle in
the opposite direction.

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Getting into those hip
flexors as you come forward.

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Getting into the
outer hips as you come back.

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Lovely.

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Then we're gonna bring the
knees all the way to center,

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Tabletop Position.

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Take a deep breath in.

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As you exhale,

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you're gonna just
send the left leg out,

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sorry, left leg out.

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And then the 
right leg out to a Plank.

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We're not here long.
Just gettin' our core turned on.

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Gettin' ready
for our lunge work.

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Breathe deep.

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Extend the crown
of the head forward.

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You're here for three.

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You're here for two.

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And on the one,
send it up high,

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Downward Facing Dog.

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I have a great view of another
type of downward facing dog.

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Take a deep breath in here.

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Pedal it out.

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Stretch through
the backs of the legs.

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Stretch through the feet,
the ankles, Achilles,

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the calves, the hamstrings.

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Think about lifting up from
your hip creases and sending

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the majority of your weight
into the lower half of the body.

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Press away from your yoga mat.

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Take a deep breath in.

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On your exhale, stay here,

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but hug the belly in
to lengthen the low back.

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Just a little bit.

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It's hard work, I know.

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Alright, slow and steady.

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We're gonna cross one foot in
front of the other to walk all

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the way up to
the top of the mat.

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So you're getting a
little IT band stretch

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as you journey to the top.

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Feet hip width apart.

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Allow the weight of your
head to hang in the Forward Fold.

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Breathe in.

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And breathe out.

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Bend your knees generously and

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slowly begin to
roll up to stand.

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Head over heart,
heart over pelvis.

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Just take a second to loop
the shoulders a little forward,

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up and back,
a couple of shoulder circles.

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And then without looking down,
we're gonna bring the palms

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together and walk
the feet together,

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really together so
they're arch to arch.

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Feel this zipping
up through the legs.

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Feel your quads turn on,
your glutes turn on.

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And if you're like,
"Uh-oh, what's happening next?"

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Just get this zip up tight
through the legs first.

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We're not going
anywhere right away.

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Just feeling that connection,

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turning on the muscles,
the legs.

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Imagine trying to tear your

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yoga mat in half with
your feet so much so that it's

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engaging the muscles all
the way up through the midline.

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And around the hips.

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Good, now lift your sternum a

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little bit
taller to your thumbs.

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Inhale in.

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Exhale, keep the sternum

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reaching towards the thumbs
as you send the hips back,

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Utkatasana, Chair Pose.

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Breathe deep here.

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Squeeze the legs.

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Now send the fingertips forward,
sink back a little more.

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The reaching of 
your hands forward

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allows your
sits bones to reach back.

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Think about getting your knees

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over your ankles instead
of your knees over your toes.

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And use this reaching of the
hands to really counter that.

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You got it.

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Good, then rise up to standing.

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Palms come
together at the heart.

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Lift the sternum to the thumbs.

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We go again.

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Reach the fingertips forward.

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Squeeze the legs.

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Squeeze, squeeze, squeeze
as you send the hips back.

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And we rise.

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Now we're gonna repeat
slow and controlled movement.

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Reaching forward.

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As you sink back, think about
digging weight into your heels.

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As you come up, think about
tearing your yoga mat in half.

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So super active
legs is the too long,

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didn't read version of that.

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Super active legs 
the whole time.

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From the soles of 
the feet all the way up

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to the outer hips,
to the glutes.

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Now we're gonna do
three more with your breath.

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Focus on the
quality of your movement,

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your alignment,
and that connection.

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Hug your abs in just like
we did in Downward Dog to take

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that pressure out
of your low back.

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On your last one,
on your third one, hold.

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Send the fingertips back and
press them down as if you were

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pressing them into
some thick air here.

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Imaginary thick air.

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Inhale in, exhale, Hummingbird.

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You're gonna lift
the heels up, maybe.

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Maybe you skip this today.

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Keep lifting the
sternum up and out.

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Maybe you sink a
little bit lower.

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Breathe.

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With control,
slowly lower the heels.

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Come all the way up back to
standing hands at the heart.

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Great job.

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Alright, from here
we're gonna inhale in,

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exhale, step the right foot back

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so you're in
a split stance here.

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The feet are not super wide,
just wider than the hips,

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and we're finding this lift

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through the front body
and this grounding through the

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back body that 
I often talk about in

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Hatha Yoga practice.

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Alright, from here, inhale in.

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You're not gonna move your feet.

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You're gonna keep them where

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you are and think
about dropping your center,

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just your center
down like an elevator.

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Bending your back knee,
bending your front knee.

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If you need to widen your
stance a little bit, you can.

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And then we come back up.

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Back heel lifts
and stays lifted here.

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Sorry if I didn't
say that before.

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Bending the knees,
dropping the center down.

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I was too concerned with making

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sure you're thinking
about dropping your center.

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So the knees are bending because
your center is coming down.

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Nice and slow and with control.

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When we work this way,
you actually don't have to do

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as many reps 'cause we're
really turning on all the

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muscles and
working super efficiently.

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The next time you go down,
bend your right knee.

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Try to think about bending
at two 90 degree angles.

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It's okay if
you're not there yet.

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I'm actually really
sore today so I'm like, (laughs)

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"Oh gosh, I don't know
if I can even demo this,"

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but work towards 
your comfortable edge.

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Breathe, squeeze the
inner thighs in the midline.

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You got this,
maybe get a little bit lower.

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And then straighten.

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And bend one last time,

00:14:26.680 --> 00:14:28.720
this time we're gonna
send the heart forward,

00:14:28.720 --> 00:14:31.280
fingertips back,
airplane arms,

00:14:31.280 --> 00:14:33.120
straighten the right leg.

00:14:33.120 --> 00:14:34.920
You're in a lunge here.

00:14:34.920 --> 00:14:36.320
Back knee can be lifted.

00:14:36.320 --> 00:14:39.040
Excuse me, back heel
can be lifted just a bit.

00:14:39.040 --> 00:14:42.080
Breathe in, breathe out.

00:14:42.080 --> 00:14:44.280
Breathe in, 
step into that standing leg.

00:14:44.280 --> 00:14:46.760
Bring everything
back up to Mountain Pose.

00:14:46.760 --> 00:14:48.800
Palms together,
Anjuli Mudra at the heart.

00:14:48.800 --> 00:14:51.120
Great work.

00:14:51.120 --> 00:14:53.821
Slide the left foot back.

00:14:55.360 --> 00:14:58.320
Lift the sternum to 
the thumbs, breathe in.

00:14:58.320 --> 00:14:59.560
Breathe out.

00:14:59.560 --> 00:15:01.480
Go ahead and
lift that left heel.

00:15:01.480 --> 00:15:02.960
And let's take our center down.

00:15:02.960 --> 00:15:07.080
As you bend your knees,
slow and steady.

00:15:07.080 --> 00:15:11.008
And we lift and bend.

00:15:12.280 --> 00:15:14.200
Lift.

00:15:14.200 --> 00:15:16.673
Slow bend.

00:15:18.160 --> 00:15:20.360
Digging into that right heel,

00:15:20.360 --> 00:15:23.557
pulling that
right hip crease back.

00:15:25.720 --> 00:15:29.355
Slow and steady
wins the race here.

00:15:32.440 --> 00:15:36.680
Next time your
knees are bent, stay there.

00:15:36.680 --> 00:15:38.040
Get a little bit lower.

00:15:38.040 --> 00:15:43.200
Think about creating a
90 degree angle in both knees.

00:15:43.200 --> 00:15:44.960
Just do your best.

00:15:44.960 --> 00:15:46.000
Breathing deep.

00:15:46.000 --> 00:15:49.440
Starting to get a little warm,
I'm right there with you.

00:15:49.440 --> 00:15:54.000
Shoulders are relaxed,
heart is lifted.

00:15:54.000 --> 00:15:55.720
And then slowly release.

00:15:55.720 --> 00:15:57.760
Awesome, bend one more time.

00:15:57.760 --> 00:16:01.000
This time we'll send the
fingertips all the way back,

00:16:01.000 --> 00:16:01.960
crown of the head forward.

00:16:01.960 --> 00:16:03.600
You can straighten
through that front leg.

00:16:03.600 --> 00:16:06.080
Draw the
shoulder blades together.

00:16:06.080 --> 00:16:08.440
Lengthen through
the crown of the head.

00:16:08.440 --> 00:16:09.560
Active in the legs.

00:16:09.560 --> 00:16:11.280
Active, active, active.

00:16:11.280 --> 00:16:12.840
Reach, reach, reach.

00:16:12.840 --> 00:16:15.280
Inhale, exhale,
gather it all back in.

00:16:15.280 --> 00:16:17.120
Dig into your right heel.

00:16:17.120 --> 00:16:19.360
And we come to stand
at the top of the mat.

00:16:19.360 --> 00:16:22.520
Palms together once again.

00:16:22.520 --> 00:16:25.920
Inhale in deeply
and exhale completely.

00:16:25.920 --> 00:16:29.289
Release your hands
gently to your sides.

00:16:30.520 --> 00:16:32.240
Now we're gonna come
to the center of the mat.

00:16:32.240 --> 00:16:35.360
So you'll turn to
come long ways on the mat.

00:16:35.360 --> 00:16:38.680
We're gonna step
the feet out wide.

00:16:38.680 --> 00:16:41.348
To start, toes are 
gonna point forward

00:16:41.348 --> 00:16:43.120
and we can bring 
the palms back together.

00:16:43.120 --> 00:16:46.720
Each time we come to this Mudra,
it's nice because we can create

00:16:46.720 --> 00:16:49.960
a little leverage here to
relax the shoulders but also

00:16:49.960 --> 00:16:51.520
to lift the heart
up to the thumbs,

00:16:51.520 --> 00:16:53.440
the sternum up to the thumbs.

00:16:53.440 --> 00:16:56.190
'Cause this tends to collapse

00:16:56.190 --> 00:16:58.520
a lot when we're doing
this type of physical work.

00:16:58.520 --> 00:17:01.080
Alright, inhale,
lift the heart up.

00:17:01.080 --> 00:17:03.520
Exhale, we're gonna bend both
knees just like you're headed

00:17:03.520 --> 00:17:06.360
into a squat but just
like we did in Chair Pose,

00:17:06.360 --> 00:17:08.560
think about sending
your weight back

00:17:08.560 --> 00:17:10.280
instead of knees over the toes.

00:17:10.280 --> 00:17:12.680
You wanna be able
to see your toes here.

00:17:12.680 --> 00:17:15.200
Then we're gonna shift
the weight to the left foot,

00:17:15.200 --> 00:17:16.400
straighten the right leg.

00:17:16.400 --> 00:17:19.240
You can widen your stance a
little bit here if you need.

00:17:19.240 --> 00:17:22.000
Dig deep into that left heel.

00:17:22.000 --> 00:17:26.200
Then inhale to come up
through center and exhale,

00:17:26.200 --> 00:17:28.960
take it to the right.

00:17:28.960 --> 00:17:30.640
Repeat.

00:17:30.640 --> 00:17:32.780
So for now we're creating 
a little rainbow shape

00:17:32.780 --> 00:17:35.400
as we come through center.

00:17:35.400 --> 00:17:38.400
Activate from the
soles of the feet.

00:17:38.400 --> 00:17:43.640
So imagine tearing
your yoga mat in half here.

00:17:43.640 --> 00:17:45.720
Digging into the heels.

00:17:45.720 --> 00:17:47.200
Maybe you get a little lower.

00:17:47.200 --> 00:17:48.880
If you wanna take any sort of

00:17:48.880 --> 00:17:51.080
variation with the hands here

00:17:51.080 --> 00:17:55.951
that's different than
Anjuli Mudra, you can.

00:18:01.360 --> 00:18:02.960
And now we're
gonna bend both knees,

00:18:02.960 --> 00:18:05.920
go back to that squat,
wide-legged squat.

00:18:05.920 --> 00:18:09.560
Lift the chest,
lower down just a little bit.

00:18:09.560 --> 00:18:12.000
Lower down just
a little bit more.

00:18:12.000 --> 00:18:13.400
One more time, lower.

00:18:13.400 --> 00:18:15.200
And this time
we bring the palms,

00:18:15.200 --> 00:18:17.400
fingertips in towards
the tops of the thighs.

00:18:17.400 --> 00:18:18.920
You're gonna stay in this squat

00:18:18.920 --> 00:18:21.400
as you spiral your
heart towards the left.

00:18:21.400 --> 00:18:23.440
Drop your right
shoulder towards center.

00:18:23.440 --> 00:18:26.240
Pull your left shoulder back.

00:18:26.240 --> 00:18:28.440
Legs are still active.

00:18:28.440 --> 00:18:30.800
Feel those inner thighs
come back through center.

00:18:30.800 --> 00:18:32.360
Keep the knees bent if you can

00:18:32.360 --> 00:18:35.583
and take it to
the opposite side.

00:18:38.120 --> 00:18:39.960
Nice, then slowly
come back up to center.

00:18:39.960 --> 00:18:41.320
Bring the palms together.

00:18:41.320 --> 00:18:44.560
You're gonna stay knees bent
if you can and walk the heels in

00:18:44.560 --> 00:18:47.480
so soles of the
feet are turned out now.

00:18:47.480 --> 00:18:49.160
And then we're
gonna slowly rise up.

00:18:49.160 --> 00:18:52.080
Keep the knees
bent to a Goddess Pose.

00:18:52.080 --> 00:18:53.120
If you need to
take a little break

00:18:53.120 --> 00:18:54.720
and straighten
the legs, you can,

00:18:54.720 --> 00:18:57.413
otherwise keep it low.

00:18:58.800 --> 00:19:01.360
So now we're here
externally rotating the hips.

00:19:01.360 --> 00:19:04.960
We're pressing into all
four corners of the feet.

00:19:04.960 --> 00:19:08.560
Find your breath, calm
through the skin of the face.

00:19:08.560 --> 00:19:11.579
Sink a little lower
and welcome that heat.

00:19:12.920 --> 00:19:16.360
Nice, and then if you want,
take the fingertips,

00:19:16.360 --> 00:19:17.720
open them wide,

00:19:17.720 --> 00:19:22.040
open the arms
to goal post arms.

00:19:22.040 --> 00:19:23.880
Think about
aligning head over the heart,

00:19:23.880 --> 00:19:25.040
heart over the pelvis here.

00:19:25.040 --> 00:19:28.880
So hug your abs in to
support your low back.

00:19:28.880 --> 00:19:30.880
Then maybe we
lift the right heel,

00:19:30.880 --> 00:19:34.000
just the 
right heel and lower it.

00:19:34.000 --> 00:19:38.880
Maybe we lift the
left heel and lower it.

00:19:38.880 --> 00:19:39.920
And maybe last bit,

00:19:39.920 --> 00:19:44.040
we lift both heels and we
sink down even lower for five.

00:19:44.040 --> 00:19:45.200
Breathe deep.

00:19:45.200 --> 00:19:49.800
Four, three, two, and one.

00:19:49.800 --> 00:19:51.280
Straighten the legs.

00:19:51.280 --> 00:19:54.600
Bring the
fingertips down to come up.

00:19:54.600 --> 00:19:56.580
Palms come to the heart
space and you can hop your feet

00:19:56.580 --> 00:19:59.890
together or you
can inch the toes in.

00:19:59.890 --> 00:20:03.120
And just take a second to
squeeze the legs together here,

00:20:03.120 --> 00:20:05.800
Mountain Pose.

00:20:05.800 --> 00:20:07.946
Breathe.

00:20:14.120 --> 00:20:17.200
Release the fingertips down,
walk to the front of your mat.

00:20:17.200 --> 00:20:19.200
Inhale, reach towards the sky.

00:20:19.200 --> 00:20:23.080
Exhale, Forward Fold
all the way down.

00:20:23.080 --> 00:20:25.680
Inhale, halfway lift.

00:20:25.680 --> 00:20:28.720
Exhale to soften and fold.

00:20:28.720 --> 00:20:31.680
Now in this fold,
we're gonna walk the feet as

00:20:31.680 --> 00:20:34.840
wide as the yoga mat and
actually maybe off the yoga mat.

00:20:34.840 --> 00:20:35.520
So it just depends.

00:20:35.520 --> 00:20:38.600
You're gonna come
to a nice wide stance.

00:20:38.600 --> 00:20:41.280
And then you're gonna find
soft bend in the knees

00:20:41.280 --> 00:20:43.480
as you sway to the right.

00:20:43.480 --> 00:20:45.520
Fingertips come to the
right side of your mat,

00:20:45.520 --> 00:20:50.440
stretching the left low back.

00:20:50.440 --> 00:20:53.120
And then we come through center.

00:20:53.120 --> 00:20:58.120
Take the hands to the left.

00:20:58.120 --> 00:21:01.543
Feeling that length
in the right low back.

00:21:03.040 --> 00:21:06.000
And now bend the
knees a little bit more,

00:21:06.000 --> 00:21:08.640
clasp onto opposite elbow
and you're gonna just do like a

00:21:08.640 --> 00:21:10.920
little Gorilla Pose 
variation here.

00:21:10.920 --> 00:21:12.120
So you're gonna sway a little

00:21:12.120 --> 00:21:14.080
side to side but
you wanna get low,

00:21:14.080 --> 00:21:17.360
as low as you can
go with your center.

00:21:17.360 --> 00:21:21.920
Swaying, breathing, keeping
soft in the forehead, face.

00:21:21.920 --> 00:21:23.960
Little primal move here,

00:21:23.960 --> 00:21:25.120
finding softness,

00:21:25.120 --> 00:21:29.074
sweetness through the
strength and the stability.

00:21:33.120 --> 00:21:36.120
Now stay grounded through
all four corners of the feet.

00:21:36.120 --> 00:21:37.680
Protect those knees.

00:21:37.680 --> 00:21:41.360
Take one more
breath wherever you are.

00:21:41.360 --> 00:21:43.320
And then you're
gonna straighten the legs,

00:21:43.320 --> 00:21:45.080
release the arms.

00:21:45.080 --> 00:21:49.680
You're gonna walk the feet
in just a little bit and then

00:21:49.680 --> 00:21:53.360
allow the weight of the
head to hang once again.

00:21:53.360 --> 00:21:58.858
So you're in a Forward Fold
with the feet hip width apart.

00:22:02.800 --> 00:22:03.960
Or around there.

00:22:03.960 --> 00:22:06.040
Alright, now we're gonna
step the right foot back.

00:22:06.040 --> 00:22:07.000
We're coming into a lunge.

00:22:07.000 --> 00:22:11.240
So step the right foot back,
front knee over front ankle.

00:22:11.240 --> 00:22:15.480
Inhale in, exhale, draw your
abs back to support the

00:22:15.480 --> 00:22:19.200
low back as you rise up,
hands Anjuli Mudra.

00:22:19.200 --> 00:22:22.360
You can be with the
knee on the ground here too.

00:22:22.360 --> 00:22:23.920
So we have options.

00:22:23.920 --> 00:22:25.880
Breathe in deep.

00:22:25.880 --> 00:22:27.480
Inhale in.

00:22:27.480 --> 00:22:30.720
Exhale, send the
fingertips back, open the chest.

00:22:30.720 --> 00:22:33.080
Lengthen through
the crown of the head.

00:22:33.080 --> 00:22:34.560
Good, inhale in.

00:22:34.560 --> 00:22:35.400
Come back to center,

00:22:35.400 --> 00:22:36.920
head over heart,
heart over pelvis,

00:22:36.920 --> 00:22:38.720
palms together.

00:22:38.720 --> 00:22:40.680
And exhale, abs back,

00:22:40.680 --> 00:22:42.480
lengthen the crown
of the head forward,

00:22:42.480 --> 00:22:44.240
fingertips reach.

00:22:44.240 --> 00:22:46.080
One more time,
palms come together,

00:22:46.080 --> 00:22:48.080
we stack the spine.

00:22:48.080 --> 00:22:51.040
And then lean it
forward and reach.

00:22:51.040 --> 00:22:52.560
Good, plant the palms.

00:22:52.560 --> 00:22:56.640
You're gonna step
the back foot to meet,

00:22:56.640 --> 00:22:58.000
the left foot to
meet the right, excuse me,

00:22:58.000 --> 00:23:00.680
and you're just gonna step the
right foot up, nice and easy.

00:23:00.680 --> 00:23:02.800
Here we go.
Front knee over front ankle.

00:23:02.800 --> 00:23:04.440
When you're ready,
on an exhale,

00:23:04.440 --> 00:23:07.440
draw the abs in and lift up.

00:23:07.440 --> 00:23:09.080
Inhale in again here

00:23:09.080 --> 00:23:12.960
and then exhale,
send it forward, reach.

00:23:12.960 --> 00:23:16.480
Inhale, hands together, lift.

00:23:16.480 --> 00:23:19.000
Exhale, stay low, reach.

00:23:19.000 --> 00:23:21.560
Right hip crease
is pulling back.

00:23:21.560 --> 00:23:24.880
And one more time, you got it.

00:23:24.880 --> 00:23:26.578
Reach.

00:23:27.920 --> 00:23:31.960
Palms come down, right foot
steps back to meet the left.

00:23:31.960 --> 00:23:36.640
Breathe in, lower the
belly all the way, breathe out.

00:23:36.640 --> 00:23:42.120
Inhale, lift up Cobra or
Upward Facing Dog, breathe in.

00:23:42.120 --> 00:23:46.240
And exhale, slow and
steady, release, breathe out.

00:23:46.240 --> 00:23:47.840
From here, you're just gonna

00:23:47.840 --> 00:23:51.560
turn onto your back, so you
can just flip over from here.

00:23:51.560 --> 00:23:53.380
Voila.

00:23:55.028 --> 00:23:58.540
And we're gonna 
hug the knees into the chest

00:23:58.540 --> 00:24:01.653
and bring the 
palms to the knees.

00:24:03.920 --> 00:24:07.040
Then send the palms out so
you're finding your neutral

00:24:07.040 --> 00:24:09.490
spine where there's a little
bit of space between your

00:24:09.490 --> 00:24:12.600
low back and the mat and 
the tailbone's reaching forward.

00:24:12.600 --> 00:24:15.160
And you're just gonna
hang here for a breath or two.

00:24:15.160 --> 00:24:17.520
So soften through the feet.

00:24:17.520 --> 00:24:23.023
You can even part the lips a
bit and start to cool it down.

00:24:32.000 --> 00:24:34.240
Then slide your hands to the

00:24:34.240 --> 00:24:36.880
inner arches or the
outer edges of the feet,

00:24:36.880 --> 00:24:39.000
you choose,
for Happy Baby.

00:24:39.000 --> 00:24:41.960
You're gonna lift the soles
of the feet up towards the sky.

00:24:41.960 --> 00:24:44.220
Continue to reach 
your tailbone down

00:24:44.220 --> 00:24:47.200
just like we had
in that neutral spine.

00:24:47.200 --> 00:24:48.240
And breathe.

00:24:48.240 --> 00:24:53.002
And you can find any soft, easy
movement here that feels good.

00:25:05.400 --> 00:25:06.960
And then slowly release,

00:25:06.960 --> 00:25:08.480
soles of the feet
come to the mat.

00:25:08.480 --> 00:25:10.120
If there's anything
else you're craving,

00:25:10.120 --> 00:25:13.920
maybe a figure four stretch

00:25:13.920 --> 00:25:17.720
or a little straddle.

00:25:17.720 --> 00:25:20.120
Shoulder stand, Bridge Pose.

00:25:20.120 --> 00:25:22.480
Go ahead and do it now.

00:25:22.480 --> 00:25:23.880
Listen to your body if you're

00:25:23.880 --> 00:25:28.840
ready to just send the
legs out for relaxation,

00:25:28.840 --> 00:25:31.360
that's where we'll meet.

00:25:31.360 --> 00:25:36.538
Arms resting gently at our side.

00:25:42.960 --> 00:25:45.840
And close your eyes and just

00:25:45.840 --> 00:25:50.640
see how fast you can
surrender to this moment.

00:25:50.640 --> 00:25:51.800
Drop everything.

00:25:51.800 --> 00:25:53.400
Just completely let the weight

00:25:53.400 --> 00:25:57.600
of the body
relax into the earth.

00:25:57.600 --> 00:26:00.400
Don't wait 'til the very
last minute of this practice.

00:26:00.400 --> 00:26:04.480
How about now?
Take a deep breath in.

00:26:04.480 --> 00:26:07.000
And as you exhale,
relax the weight of your body

00:26:07.000 --> 00:26:09.120
completely and
fully into the earth.

00:26:09.120 --> 00:26:11.080
Close your eyes.

00:26:11.080 --> 00:26:13.575
Let go.

00:26:25.318 --> 00:26:28.480
And you can stay
calm and relaxed here.

00:26:28.480 --> 00:26:31.400
Just slowly walk
the heels together,

00:26:31.400 --> 00:26:36.128
as close as they can come
here in this supine position.

00:26:38.000 --> 00:26:40.202
Breathe.

00:26:43.760 --> 00:26:45.440
Good, and then you can keep the

00:26:45.440 --> 00:26:49.886
left leg heavy as you hug the
right knee up into the chest.

00:26:51.040 --> 00:26:52.750
Good, and then 
slide the right knee

00:26:52.750 --> 00:26:57.211
over to the right
for a little Supine Twist.

00:27:00.440 --> 00:27:04.758
If any sounds come out,
I say let them.

00:27:06.000 --> 00:27:07.534
If any emotions come up,

00:27:07.534 --> 00:27:12.708
I say listen, sweetly.

00:27:16.720 --> 00:27:17.920
Come back to center,

00:27:17.920 --> 00:27:21.320
extend the right leg
out back long.

00:27:21.320 --> 00:27:23.520
Left knee hugs in.

00:27:23.520 --> 00:27:27.516
And same thing,
taking it into a twist.

00:27:30.920 --> 00:27:34.226
Finding some release.

00:27:42.280 --> 00:27:44.680
And then you can melt it back.

00:27:44.680 --> 00:27:49.080
Extend both legs
out long once again.

00:27:49.080 --> 00:27:51.640
Breathe in.

00:27:51.640 --> 00:27:53.810
Breathe out.

00:27:56.840 --> 00:27:58.520
Slowly bring the palms together.

00:27:58.520 --> 00:28:01.080
You can bring the thumbs up to

00:28:01.080 --> 00:28:03.680
the forehead in
between the brows.

00:28:03.680 --> 00:28:06.840
Give a little massage there.

00:28:06.840 --> 00:28:10.560
Start to wiggle the toes.

00:28:10.560 --> 00:28:14.160
Just wanna thank you so
much for putting in the time,

00:28:14.160 --> 00:28:15.760
sharing your energy with me.

00:28:15.760 --> 00:28:17.560
I send you lots of love.

00:28:17.560 --> 00:28:21.003
We'll close by
taking a deep breath in.

00:28:22.480 --> 00:28:25.880
And exhaling lots of love out.

00:28:25.880 --> 00:28:28.520
Hope to see you again soon.

00:28:28.520 --> 00:28:30.470
Namaste.

00:28:31.782 --> 00:28:37.075
(upbeat music)