Core exercises yoga

Core Strength Ritual – Yoga With Adriene

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– What’s up everyone?

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Welcome to Yoga with Adriene.

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I’m Adriene and today
we have a core strength

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ritual for you.

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This is a really great

video to supplement

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with your yoga practice
or another workout.

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Maybe you just went for a run

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or a nice, long walk
and you’re wanting

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a little bit more, right?

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So this is a practice
that’s just beautiful

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for your core, right,

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so whether you’re

looking to get chiseled

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for the swimsuit season
or you’re just wanting

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to support your back
and prevent back pain,

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or maybe you’re wanting to fly

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in other yoga postures,

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this is an exercise that’s
going to rock your core,

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so get into something comfy,

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put on a good attitude,

connect to your breath,

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and let’s get started.

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(lively bouncy drumming
and guitar strumming)

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Alrighty partners, let’s
start flat on our backs.

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Go ahead and walk the
heels up towards your hips

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and bring the hands

to the belly here.

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So I’m gonna guide us through
our core strength ritual today,

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but I invite you
to really take charge

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of your breath so that
we’re moving with the breath

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and so that the breath

is fueling our movements.

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So bringing our yoga mindset
and the yoga mindfulness

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to our practice, to our workout.

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Snuggle the shoulder blades
underneath your heart space.

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Toes pointing forward,
knees up towards the sky.

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Go ahead and lengthen

the lower back here,

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so you might even lift the tailbone up

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so that you can find a nice connect.

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We’re gonna need this
as we move throughout

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our ritual today.

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Nice connect with the
lower back to the mat.

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And tuck the chin just slightly,

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lengthen through
the back of the neck,

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and then start to breathe

into your hands.

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We’re gonna do
three conscious breaths.

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Here we go,
starting with a big inhale

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in through the nose.

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(inhaling)

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And a big exhale, out
through the nose or mouth,

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yogi’s choice.

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(exhaling)

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Inhale, big conscious breath.

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And exhale, relax your shoulders.

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Go ahead and close

your eyes for this last

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big breath in.

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And exhale out.

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Great, send the hands
down to the ground,

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in line with the heels
around the hips here.

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Everyone’s different so honor
where your body’s at today.

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And do your best.

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Staying focused on the

breath, we’ll inhale,

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begin to press into the feet
and lift the hip points up

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towards the sky.

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Big breath to lift you up.

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Big exhale to lower down.

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Inhale, press into all
four corners of the feet.

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Lift up starting with the tail.

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And exhale to lower.

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And one more time, inhale,

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lift all the way up.

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This time really keep
the chin lifted up

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towards the ceiling.

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We’re gonna use this

throughout our practice today.

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Go ahead and snuggle the
shoulder blades here.

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Big breath in.

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And exhale to release.

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Awesome work.

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Alright, so scoop the tailbone,

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again so that lower back is
nice and flush with the mat.

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Alright, now interlace the fingertips.

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Bring them up and over,
behind the head here.

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Extend the thumbs.

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Give yourself a little neck massage here.

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If you have a pony tail or a bun,

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you might move it to the side.

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And then just take a second,

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again to breathe deep,

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open elbows nice and wide.

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Alright, here we go.

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Inhale in.

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Exhale, lift the head, the

neck, the shoulders up.

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Just take a second here
to create a little hammock

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for the neck, and then
we’re gonna slowly

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lift the chin up towards the sky,

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engaging the muscles
of the abdominal wall.

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Keep the elbows nice and wide,

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so notice if they’re coming in here,

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keep it up.

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If you can, lift up a little more,

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lifting the shoulder

blades, breathe deep.

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Lower back flush with the mat.

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You might be awesome here,

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staying here, breathing,

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or you might lift the shins
parallel up towards the ceiling,

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knees in line with the hip
points or slightly in front.

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Breathe deep here.

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Chin up towards the sky.

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Chest open, lots of space
between the bottom of the chin

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and your heart center.

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Breathe deep, you got this.

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Thumbs are extended for

a little extra support

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in your neck hammock.

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Inhale in.

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Exhale out.

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Great, on your next inhale, lower.

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And on your next exhale,

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lift back right to where you were.

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Inhale, lower.

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Exhale, lift.

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Keep the elbows wide.

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Inhale, lower.

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Exhale, lift.

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Moving with the breath.

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Inhale.

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Exhale.

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Inhale.

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Exhale.

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Keep it going, smile, inhale.

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Exhale.

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Inhale.

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Exhale.

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Inhale, chin stays lifted.

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Exhale, lift the tailbone
towards the sky, navel down.

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Inhale.

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Exhale, can you lift the
shoulders a little higher?

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Inhale.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Three more, you got this.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift.

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Last one, inhale, lower.

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Exhale, lift and hold.

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Keep the chin lifting
up towards the sky.

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Add a little action to the feet here,

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rolling the ankles,

rotating the ankles,

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pointing and flexing the
toes here with the feet,

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and then nice and easy,

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reaching the fingertips towards the heels,

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palms face up, we’re gonna breathe here

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for ten seconds, you got it.

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Chin is lifted.

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Open in the chest.

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Tailbone scooping up.

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Big breaths here.

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Welcoming some heat.

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Inhale in.

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Exhale out.

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Great, take one more breath cycle.

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You got this.

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Pinkies up towards the sky.

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Open the palms,
open the chest.

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And then exhale,
release everything.

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Knees wide,

soles of the feet together.

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Hands come to the belly.

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And we relax.

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Great, bring the knees together,

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press up off the toes.

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We’ll come right back
to where we were.

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Inhale, in.

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Exhale, lifting the chest.

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See if you can really
lift your shoulders.

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Again, not crunching here,

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but looking up towards the ceiling

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so peek at the video
when you need to,

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but then take your gaze

straight up and slightly back,

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almost as if you’re looking
up past your third eye here.

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Alright, we’re coming
back here, engage.

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Scooping the tailbone up.

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I’m gonna inhale, reach
the fingertips up and over.

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Exhale, take the fingertips

or palms together, Namaste.

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Or you can take ol’ Simba here.

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And over to the left,
and we’re gonna extend

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the right leg out all the way.

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Let it hover.

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Breathe here.

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Inhale in.

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Exhale out.

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Inhale, draw the right
knee all the way back up,

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and same thing, just
carving a line through space

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with your right heel.

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Keep the chin lifted so

I’m not crunching here.

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Shoulders nice and high.

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Let it hover.

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And inhale, bring it in.

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All the way up towards the sky.

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Lots of energy
through the feet here.

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Carving a line through
space with your right heel.

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You can also come here to
interlace the fingertips,

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but I like to keep

my arms extended.

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Bring it in all the way up.

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Then slow and steady here,
taking up space

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with your right leg.

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Great, keep it going.

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Knees come together, inhale.

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Exhale, sliding it down.

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Collar bone nice and open here.

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Beautiful, let’s do one more.

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(deep breathing)

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Let it hover.

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Then navel draws down as you bring

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the right knee back in.

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Great, take a second to
rest in the middle

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here if you need.

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Relax the shoulders, big breath in.

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Big breath out through the mouth.

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And back up we go.

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Palms up, loop the
shoulders nice and open

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through the chest.

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Inhale, reach the arms up.

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Fingertips reach towards the sky.

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And exhale, now onto the

right, opposite side.

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Keep the chest nice and open.

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And when you’re ready,
left leg all the way up.

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We start to carve a
line through space.

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Now energetically, I’m
keeping my tailbone up,

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lower back pressing

flush down to the mat.

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And lower, let it hover.

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Engage full abdominal wall,
and then reach it back up,

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knees together.

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Here we go.

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Moving in your own time.

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Resist the urge to rush this

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so slow and steady,
toning the core.

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If you have a block, you
might even hold it here

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out to the side or you

can choose another prop

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just to give yourself a little action

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through the fingertips
and the hands.

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Nice and slow, tailbone scooping up,

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navel drawing down.

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Beautiful, keep it going.

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You got this, nice and slow
and steady wins the race.

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Stay with your breath.

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Lift the shoulders up a
little more, you got this.

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Keep the heart open, mind open.

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I am strong.

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Great, do one more

wherever you are.

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Let it hover, you got this.

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And then bring it into center.

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Awesome, we’ll return back
to Supta Baddha Konasana.

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Give your belly a little pet,

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maybe clockwise direction,
knees wide.

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Great, from here we’re gonna
move to butterfly crunches.

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00:10:05,864 –> 00:10:08,478
So interlace the fingertips,

bring them behind the head,

255
00:10:08,478 –> 00:10:10,080

create the same little
neck hammock here

256

00:10:10,080 –> 00:10:11,658
with the thumbs extended.

257

00:10:11,658 –> 00:10:14,645
Option here also to bring the
fingertips to the temples,

258
00:10:14,645 –> 00:10:18,483
elbows nice and wide
in either variation.

259
00:10:18,483 –> 00:10:20,400
Alright, tops of the

thighs draw down.

260
00:10:20,400 –> 00:10:22,504

If you feel any discomfort
in the lower back body,

261

00:10:22,504 –> 00:10:24,271
you’ll experiment with
drawing your toes

262
00:10:24,271 –> 00:10:27,973
further away or drawing the
heels closer to your center.

263
00:10:27,973 –> 00:10:29,852
Here we go,

hug the lower ribs in,

264
00:10:29,852 –> 00:10:32,106

inhale in, exhale lift.

265
00:10:32,106 –> 00:10:33,615

Just find the shape here.

266
00:10:33,615 –> 00:10:36,236

Find this nice,
long length here first.

267

00:10:36,236 –> 00:10:37,723
And then baby crunches,

268

00:10:37,723 –> 00:10:40,509
it’s important to not think
about the crunch happening

269
00:10:40,509 –> 00:10:44,166
in your neck, but in the
muscles of the abdominal wall.

270
00:10:44,166 –> 00:10:46,675
So keep your gaze

straight up and back,

271
00:10:46,675 –> 00:10:48,333

chin lifted towards the sky,

272
00:10:48,333 –> 00:10:50,170

and just baby pulses here.

273
00:10:50,170 –> 00:10:54,818

(quick breaths)

274
00:10:57,071 –> 00:10:58,542

Use your breath.

275
00:11:06,017 –> 00:11:08,927

So again, we’re wanting to
create movement in the belly,

276

00:11:08,927 –> 00:11:10,367
not really in the neck.

277

00:11:10,367 –> 00:11:12,635
So the spine is nice and long.

278

00:11:14,512 –> 00:11:15,670
Baby pulses here.

279

00:11:15,670 –> 00:11:17,516
Little butterfly crunches.

280

00:11:17,516 –> 00:11:21,933
(quick breaths)

281

00:11:23,820 –> 00:11:25,884
Maybe they get a
little bit higher.

282
00:11:25,884 –> 00:11:28,330
But chin still lifting
towards the sky.

283
00:11:32,490 –> 00:11:34,031
Use your exhale.

284
00:11:35,696 –> 00:11:37,552
Five more seconds.

285
00:11:37,552 –> 00:11:41,211
(quick breaths)

286
00:11:41,211 –> 00:11:44,078
And release,

that was hard to count.

287
00:11:44,078 –> 00:11:45,239

Bring the knees together.

288
00:11:45,239 –> 00:11:47,281

Give yourself a big bear hug,
you’re doing awesome work.

289

00:11:47,281 –> 00:11:48,571
We’re almost done here.

290

00:11:48,571 –> 00:11:50,266
Really, really awesome.

291

00:11:50,266 –> 00:11:52,240
I’m gonna take a
second to just cross

292
00:11:52,240 –> 00:11:56,546
the right leg over the left
and find cow legs here.

293
00:11:56,546 –> 00:12:00,924
You might grab the big toes or

the outer edges of the feet.

294
00:12:00,924 –> 00:12:03,304

Big breath in.

295
00:12:03,304 –> 00:12:04,906

Big breath out as you unravel.

296
00:12:04,906 –> 00:12:08,220

Take the left leg over,
grab the outer edge.

297

00:12:09,539 –> 00:12:12,205
Beautiful, breathing deep.

298

00:12:13,592 –> 00:12:15,772
And then we’ll unravel here.

299

00:12:15,772 –> 00:12:17,516
Bring the knees right
underneath the hip points.

300
00:12:17,516 –> 00:12:19,093
Shins parallel to the ceiling.

301
00:12:19,093 –> 00:12:21,287
This time fingertips are
gonna come to the temples

302
00:12:21,287 –> 00:12:23,100
so you know you can always

come to the neck hammock

303
00:12:23,100 –> 00:12:26,478

variation, elbows wide
in both variations.

304

00:12:26,478 –> 00:12:27,860
Inhale in.

305

00:12:27,860 –> 00:12:30,737
Exhale, lift the head, the
neck, the shoulders up.

306
00:12:30,737 –> 00:12:33,238
We’re gonna twist here so
we’re coming into a center,

307
00:12:33,238 –> 00:12:36,443
really lifting the shoulders

as high as you can go,

308
00:12:36,443 –> 00:12:38,279

lower back flush with the mat.

309
00:12:38,279 –> 00:12:39,333

And we’re gonna twist.

310
00:12:39,333 –> 00:12:41,624

Right elbow to the left knee.

311
00:12:41,624 –> 00:12:43,645

Really try to reach
your elbow to your knee

312

00:12:43,645 –> 00:12:45,487
rather than your knee to your elbow,

313

00:12:45,487 –> 00:12:48,191
so coming here, then
we’ll come back to center,

314
00:12:48,191 –> 00:12:49,581
and lower.

315
00:12:49,581 –> 00:12:51,216
Lower on the inhale.

316
00:12:51,216 –> 00:12:52,960
Exhale, lift up to center.

317
00:12:52,960 –> 00:12:54,783
Engage, crossing over.

318
00:12:54,783 –> 00:12:56,339
Left elbow to right knee.

319
00:12:56,339 –> 00:12:57,848
Really reach the
elbow to the knee

320
00:12:57,848 –> 00:12:59,984
rather than the

knee to the elbow.

321
00:12:59,984 –> 00:13:01,643

Inhale to center.

322
00:13:01,643 –> 00:13:02,666

And lower.

323
00:13:02,666 –> 00:13:04,685

Exhale, lift up.

324
00:13:04,685 –> 00:13:06,368

Crossing over.

325
00:13:06,368 –> 00:13:08,841

Center, down.

326
00:13:08,841 –> 00:13:11,247

Center, cross.

327
00:13:11,247 –> 00:13:13,743

Center, down.

328
00:13:13,743 –> 00:13:15,922

Center, twist.

329
00:13:15,922 –> 00:13:17,525

Center, down.

330
00:13:17,525 –> 00:13:21,874

And now moving at your
own pace with your breath.

331

00:13:24,004 –> 00:13:25,770
Don’t bypass that center move.

332

00:13:25,770 –> 00:13:27,859
When you come to center,
really scoop the tailbone up,

333
00:13:27,859 –> 00:13:29,890
engage the belly,
tighten the belly,

334
00:13:29,890 –> 00:13:31,597
and then crossing over to twist.

335
00:13:31,597 –> 00:13:33,711
Again, elbow towards the knee,

336
00:13:33,711 –> 00:13:35,125
not knee towards the elbow.

337
00:13:35,125 –> 00:13:36,757
Keep it going.

338
00:13:54,806 –> 00:13:56,554
Keep the elbows wide.

339
00:13:58,603 –> 00:14:00,656
And do one more on each side.

340
00:14:00,656 –> 00:14:02,008
It’s hard to find that center.

341
00:14:02,008 –> 00:14:03,515
Ooh, yeah.

342
00:14:04,703 –> 00:14:06,828
Great, and then after

you’ve done your last one,

343
00:14:06,828 –> 00:14:09,057

take the hands to the backs of the thighs,

344
00:14:09,057 –> 00:14:11,821

squeeze the knees in,
relax your shoulders.

345

00:14:11,821 –> 00:14:14,453
Take a deep breath
in through the nose.

346
00:14:14,453 –> 00:14:16,776
And exhale out
through the mouth.

347
00:14:16,776 –> 00:14:19,682
(exhaling breath)

348
00:14:19,682 –> 00:14:22,243
Great, soles of the

feet come to the ground.

349
00:14:22,243 –> 00:14:24,182

And we’re gonna cross
the right ankle over,

350

00:14:24,182 –> 00:14:27,642
excuse me the right leg over the left.

351

00:14:27,642 –> 00:14:29,847
Great, then shift your hips
to the right side of your mat

352
00:14:29,847 –> 00:14:32,889
just a hair, and allow
your legs to fall over

353
00:14:32,889 –> 00:14:35,404
towards the left.

354
00:14:35,404 –> 00:14:37,863
Great, interlace the

fingertips behind the head

355
00:14:37,863 –> 00:14:39,747

or fingertips to the temple.

356
00:14:39,747 –> 00:14:40,894

Inhale in.

357
00:14:40,894 –> 00:14:43,161

As you exhale, lift up.

358
00:14:43,161 –> 00:14:45,062

Inhale, lower.

359
00:14:45,062 –> 00:14:46,365

Exhale, lift.

360
00:14:46,365 –> 00:14:47,977

Inhale, lower.

361
00:14:47,977 –> 00:14:49,361

Exhale, lift.

362
00:14:49,361 –> 00:14:50,798

Inhale, lower.

363
00:14:50,798 –> 00:14:51,821

Exhale, lift.

364
00:14:51,821 –> 00:14:53,144

Keep it going.

365
00:14:53,144 –> 00:14:57,330

(exhaling breaths)

366
00:15:10,824 –> 00:15:12,349

And one more.

367
00:15:13,400 –> 00:15:14,352

And we’ll switch.

368
00:15:14,352 –> 00:15:16,441

Release the hands right
over to the other side.

369

00:15:16,441 –> 00:15:18,310
Walk the hips back to center.

370

00:15:19,170 –> 00:15:21,957
This time left leg all
the way over the right.

371
00:15:22,800 –> 00:15:23,508
Inhale, in.

372
00:15:23,508 –> 00:15:26,777
Exhale, let the weight of
the legs melt to the right.

373
00:15:28,012 –> 00:15:29,384
Did I walk my hips over?

374
00:15:29,384 –> 00:15:30,556
Walk your hips over.

375
00:15:30,556 –> 00:15:32,461
Interlace behind, here we go.

376
00:15:32,461 –> 00:15:33,794
Inhale in.

377
00:15:33,794 –> 00:15:35,686
Exhale, lift.

378
00:15:35,686 –> 00:15:37,253
Inhale, lower.

379
00:15:37,253 –> 00:15:38,926
Exhale, lift.

380
00:15:38,926 –> 00:15:40,712
Inhale, chin up.

381
00:15:40,712 –> 00:15:42,444
Exhale, belly in.

382
00:15:43,304 –> 00:15:44,510
Inhale, look up.

383
00:15:44,510 –> 00:15:45,868
Exhale, lift.

384
00:15:45,868 –> 00:15:47,492
Keep it going.

385
00:15:47,492 –> 00:15:51,563
(exhaling breaths)

386
00:15:59,928 –> 00:16:01,911
Let your breath move you.

387
00:16:01,911 –> 00:16:03,200
So get into a rhythm.

388
00:16:03,200 –> 00:16:07,535
(exhaling breaths)

389
00:16:10,536 –> 00:16:13,404
Great and one more.

390
00:16:13,404 –> 00:16:14,715
And release, awesome.

391
00:16:14,715 –> 00:16:16,679
Take the hips back to center.

392
00:16:16,679 –> 00:16:17,852
Hug the knees into the chest.

393
00:16:17,852 –> 00:16:20,795
Give yourself a great

big bear hug here.

394
00:16:21,856 –> 00:16:23,586

And one last move, here we go.

395
00:16:23,586 –> 00:16:25,965

Slide the hands to the
backs of the thighs.

396

00:16:25,965 –> 00:16:27,981
Take a second to just shake it off.

397

00:16:27,981 –> 00:16:30,407
And we’ll rock all the way up.

398

00:16:30,407 –> 00:16:32,980
And come into a plank pose.

399

00:16:32,980 –> 00:16:36,054
Alright, almost there, you got this.

400

00:16:37,057 –> 00:16:39,215
So forearm plank today,
I should’ve said forearms.

401
00:16:39,215 –> 00:16:42,525
So we have variations of plank,

402
00:16:42,525 –> 00:16:47,075
so this variation is
gonna be on the elbows,

403
00:16:48,005 –> 00:16:49,251
shoulder width apart.

404
00:16:49,251 –> 00:16:51,478
To start, come onto

your forearm plank here,

405
00:16:51,478 –> 00:16:52,857

spike the heels towards the back wall

406
00:16:52,857 –> 00:16:54,980

or the back edge of your mat.

407
00:16:54,980 –> 00:16:56,849

You know you can always
lower the knees here.

408

00:16:56,849 –> 00:16:59,206
Come into a variation.

409

00:16:59,206 –> 00:17:00,945
But for now, give it a try,

410

00:17:00,945 –> 00:17:03,813
spike the heels back, draw the
shoulders away from the ears,

411
00:17:03,813 –> 00:17:04,916
and we’re gonna breathe here

412
00:17:04,916 –> 00:17:07,122
with the gaze straight down.

413
00:17:07,123 –> 00:17:09,759
Draw the navel,
hug the lower ribs in.

414
00:17:09,759 –> 00:17:11,823
Send the sitting bones

towards the heels.

415
00:17:11,823 –> 00:17:14,471

Light up an energy
throughout the whole body.

416

00:17:14,471 –> 00:17:15,307
You got this.

417

00:17:15,307 –> 00:17:17,127
Breathing deep, gaze straight down.

418

00:17:17,127 –> 00:17:17,989
You got it.

419

00:17:17,990 –> 00:17:22,689
(deep breathing)

420

00:17:22,689 –> 00:17:24,212
Now take your right
toes off the mat.

421
00:17:24,212 –> 00:17:26,415
Tap, back to center.

422
00:17:26,415 –> 00:17:27,598
Left toes off the mat.

423
00:17:27,598 –> 00:17:28,702
You got it.

424
00:17:28,702 –> 00:17:29,760
Back to center.

425
00:17:29,760 –> 00:17:31,140
Full body strengthener here.

426
00:17:31,140 –> 00:17:32,205
To the right.

427
00:17:32,205 –> 00:17:33,506
Back to center.

428
00:17:33,506 –> 00:17:34,748
And to the left.

429
00:17:34,748 –> 00:17:36,735
If you want to spike this
up for a little more cardio,

430
00:17:36,735 –> 00:17:39,644
little toe jacks, you can

do both at the same time.

431
00:17:39,644 –> 00:17:41,061

But otherwise, we’re
keeping it nice and slow

432

00:17:41,061 –> 00:17:43,104
and mindful today, building heat.

433

00:17:43,104 –> 00:17:45,517
Toning the body.

434

00:17:45,517 –> 00:17:48,582
Side to side, press
away from your yoga mat.

435
00:17:48,582 –> 00:17:49,847
Gaze straight down.

436
00:17:49,847 –> 00:17:52,559
Great, do one more on
each side, you got this.

437
00:17:55,719 –> 00:17:57,643
And then slowly release,

knees to the ground,

438
00:17:57,643 –> 00:18:00,276

send the sitting
bones back, hips back.

439

00:18:00,276 –> 00:18:01,998
And Child’s Pose.

440

00:18:03,290 –> 00:18:04,509
Catch your breath.

441

00:18:04,509 –> 00:18:05,833
Breathe deep.

442

00:18:05,833 –> 00:18:08,224
(deep breathing)

443

00:18:10,534 –> 00:18:12,216
Alright, that was just your
warm-up for this next thing.

444
00:18:12,216 –> 00:18:14,120
Ha-ha, come on, here we go.

445
00:18:14,120 –> 00:18:16,013
Coming onto the right forearm,

446
00:18:16,013 –> 00:18:19,656
keeping that same light of
the fire that you just did

447
00:18:19,656 –> 00:18:20,620
in your whole body,

448
00:18:20,620 –> 00:18:22,350
so keep it alive, fully alive.

449
00:18:22,350 –> 00:18:25,659
We’re gonna come into

a side forearm plank.

450
00:18:25,659 –> 00:18:30,197

Now options here to lift
the hips, stack the feet,

451

00:18:30,197 –> 00:18:32,158
and hug the lower ribs in.

452

00:18:32,158 –> 00:18:34,015
Or you can, whoa.

453

00:18:34,015 –> 00:18:38,113
Or you can take the
top leg onto the earth

454
00:18:38,113 –> 00:18:39,519
so top foot comes onto the earth,

455
00:18:39,519 –> 00:18:41,515
and we still lift the hips up high.

456
00:18:41,515 –> 00:18:44,128
Inhale, send the left
fingertips up towards the sky.

457
00:18:44,128 –> 00:18:45,973
I’ll try not to keep you

hanging here too long.

458
00:18:45,973 –> 00:18:49,817

And exhale, rounding left
fingertips in and under.

459

00:18:49,817 –> 00:18:50,593
Thread the needle.

460

00:18:50,593 –> 00:18:51,915
Inhale, lift up.

461

00:18:51,915 –> 00:18:54,071
Exhale, draw the navel in.

462

00:18:54,071 –> 00:18:55,443
Thread the needle.

463

00:18:55,443 –> 00:18:56,824
Inhale, look up.

464

00:18:56,824 –> 00:18:58,679
Exhale, threading.

465

00:18:59,629 –> 00:19:01,250
Inhale, look up.

466

00:19:01,250 –> 00:19:03,946
Exhale, keep it going.

467

00:19:04,986 –> 00:19:07,102
Exhale, lift the hips.

468

00:19:07,102 –> 00:19:08,984
Inhale, lift up.

469

00:19:08,984 –> 00:19:10,007
Exhale, lift the hips.

470

00:19:10,007 –> 00:19:11,165
One more, you got it.

471

00:19:11,165 –> 00:19:12,350
Inhale.

472

00:19:12,350 –> 00:19:14,092
Exhale, lift the hips.

473

00:19:14,092 –> 00:19:15,333
Inhale, look up.

474

00:19:15,333 –> 00:19:17,854
And then slowly come
back to forearm plank,

475
00:19:17,854 –> 00:19:19,373
and we’re gonna take it to the other side.

476
00:19:19,373 –> 00:19:22,707
So take a little break if
you need to in between.

477
00:19:24,237 –> 00:19:27,338
And take it to the other

side whenever you’re ready.

478
00:19:27,338 –> 00:19:29,098

Stacking the hips.

479
00:19:29,998 –> 00:19:31,171

Stacking the feet.

480
00:19:31,171 –> 00:19:32,574

Reach the right fingertips up.

481
00:19:32,574 –> 00:19:33,794

Hug the lower ribs in.

482
00:19:33,794 –> 00:19:35,987

Collect your energy here.

483
00:19:35,987 –> 00:19:37,661

Draw the shoulders
away from the ears.

484

00:19:37,661 –> 00:19:38,599
Inhale in.

485

00:19:38,599 –> 00:19:40,445
Exhale, thread the needle.

486

00:19:40,445 –> 00:19:42,754
Inhale, all the way up.

487

00:19:42,754 –> 00:19:44,368
Exhale, thread the needle.

488

00:19:44,368 –> 00:19:46,991
Feel free to stack the
top foot on the earth.

489
00:19:46,991 –> 00:19:48,270
Inhale, up.

490
00:19:48,270 –> 00:19:49,813
Exhale, threading.

491
00:19:49,813 –> 00:19:52,113
Nice and slow, careful not to rush.

492
00:19:52,113 –> 00:19:56,238
(deep breathing)

493
00:19:58,217 –> 00:20:00,378
Keep the hips lifted.

494
00:20:00,378 –> 00:20:02,067
Belly tight.

495
00:20:11,374 –> 00:20:12,763
You’re doin’ awesome.

496
00:20:12,763 –> 00:20:14,515
Let’s do one more, you got it.

497
00:20:14,515 –> 00:20:16,419
Press away from your yoga mat.

498
00:20:16,419 –> 00:20:18,037
Full body experience.

499
00:20:19,029 –> 00:20:20,268
And then release, awesome.

500
00:20:20,268 –> 00:20:23,532
Come back to that forearm plank.

501
00:20:23,532 –> 00:20:25,829
Big breath in.

502
00:20:25,829 –> 00:20:27,682
Big breath out.

503
00:20:27,682 –> 00:20:29,690
Big breath in.

504
00:20:29,690 –> 00:20:30,284
Big breath out.

505
00:20:30,284 –> 00:20:31,885
Release the knees.

506
00:20:31,885 –> 00:20:32,779
Child’s Pose.

507
00:20:32,779 –> 00:20:34,764
This time swim the fingertips around

508
00:20:34,764 –> 00:20:38,550
all the way back
and we come to rest.

509
00:20:38,550 –> 00:20:42,793
(deep breathing)

510
00:20:44,853 –> 00:20:47,826
Press into the tops of the feet.

511
00:20:47,826 –> 00:20:49,693
Tuck your chin into your chest.

512
00:20:49,693 –> 00:20:51,998
And slowly roll it up.

513
00:20:53,733 –> 00:20:54,873
Counter twist.

514
00:20:54,873 –> 00:20:57,077
Right hand comes to the left thigh.

515
00:20:57,077 –> 00:20:59,308
Left fingertips behind,

sit up nice and tall.

516
00:20:59,308 –> 00:21:01,214

Inhale.

517
00:21:01,214 –> 00:21:02,255

Exhale, twist.

518
00:21:04,045 –> 00:21:05,128

Take it to the other side.

519
00:21:05,128 –> 00:21:07,696

Big inhale to lift up.

520
00:21:07,696 –> 00:21:09,798

And big exhale to twist.

521
00:21:11,068 –> 00:21:13,089

Inhale, back to center.

522
00:21:13,089 –> 00:21:15,853

And draw the hands at the heart.

523
00:21:21,261 –> 00:21:22,980

Alrighty my friends,
awesome work.

524

00:21:22,980 –> 00:21:24,882
If you’re doing this
practice with someone,

525
00:21:24,882 –> 00:21:26,752
go ahead and give them
a high five right now.

526
00:21:26,752 –> 00:21:28,100
If you’re doing it alone like me,

527
00:21:28,100 –> 00:21:31,188
high five right up to

the screen or in the air.

528
00:21:31,188 –> 00:21:32,906

Really nice work.

529
00:21:32,906 –> 00:21:34,870

This is a great video
that you can repeat,

530

00:21:34,870 –> 00:21:36,877
so if you’re wanting more,
you can do different reps.

531
00:21:36,877 –> 00:21:39,547
You can do this video twice,
even three times in a row

532
00:21:39,547 –> 00:21:43,994
to really get your core

smilin’ and on fire.

533
00:21:45,214 –> 00:21:47,271

Also really great to support
you in other practices

534

00:21:47,271 –> 00:21:48,514
like I said before.

535

00:21:48,514 –> 00:21:50,360
Favorite this video, bookmark it

536

00:21:50,360 –> 00:21:51,881
so you can return to it easily.

537

00:21:51,881 –> 00:21:53,193
Share it with your friends,

538

00:21:53,193 –> 00:21:55,099
and don’t forget
that first things first,

539
00:21:55,099 –> 00:21:57,472
self love, really accepting
where you’re at today,

540
00:21:57,472 –> 00:21:59,968
and just making it a fun

experience on your mat.

541
00:21:59,968 –> 00:22:01,081

That’s why I love this channel.

542
00:22:01,081 –> 00:22:02,183

That’s why I love you.

543
00:22:02,183 –> 00:22:03,484

So let me hear from you.

544
00:22:03,484 –> 00:22:04,737

Questions, comments down below,

545
00:22:04,737 –> 00:22:05,884

and I’ll see ya next time.

546
00:22:05,884 –> 00:22:08,104

Free videos every Wednesday.

547
00:22:08,104 –> 00:22:09,103

Peace.

548
00:22:09,103 –> 00:22:10,600

Namaste.

549
00:22:10,600 –> 00:00:00,000

(lively, bouncy drumming and strumming)

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