Hot yoga revolution

Revolution – Day 1 – Practice Ease – Yoga With Adriene

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hello everyone and welcome to revolution

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your 31 day yoga journey I’m so honored

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and excited that you’re here it’s day

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one and the practice is focus on ease so

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fear not if you’re a little tired a

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little heavy today I got you we’re

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easing into it but we’re also setting

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our self up for a smooth ride by

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focusing on suka or ease on the very

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first day as a way of making sure that

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we take care of our bodies and move the

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kindness and a love that you deserve and

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then I deserve as well so hop into

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something comfy let’s get started

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[Music]

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all right my friends let’s begin in a

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nice comfortable seat legs crossed

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sukhasana or the easy pose so sukhasana

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suka is the Sanskrit word for ease which

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is the focus of our first practice here

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on this journey together so I’ll invite

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you to sit up nice and tall

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close your eyes trust me trust yourself

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trust the video and Trust this

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experience by closing your eyes so don’t

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cheat yourself here close your eyes and

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take a nice deep breath in and as you

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exhale relax the shoulders down and as

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we just take a moment here to settle in

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tune in allow the closing of the eyes to

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be an invitation to come into the role

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of the observer here so you might

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actually think we’re here to do 31 days

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of yoga I have a little secret for you

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we’re actually not here to do 31 days of

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yoga boring that is so two years ago 30

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31 days of yoga boring so we’re really

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here we’re going to use the tools of

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yoga of course but we’re really here to

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create and have an experience so today’s

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practice is just about getting soft and

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easy setting the tone for a journey a

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practice that feels good so begin to

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deepen your breath just nice and slow

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gently with the inhale it’s often easy

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with the exhale and so the focus of

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today suka ease is kind of perfect

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because the mantra here on the channel

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and in this community is find what feels

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good and the word suka although it can

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translate to E

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and we kind of also translate to like

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being comfortable and soft and happy the

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actual root word suit and cup translate

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to good space so here on our journey we

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are exploring our bodies and our breath

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and trying to really go on a journey

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within that good space the idea being

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that yes we’re going to get trim and

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tone I’m fit and amazing in our bodies

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but that that’s really just a container

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for what’s on the inside it’s attending

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to that good space inside knowing that

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if we tend to the inner world a good

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space within we’ll be able to access

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that off the mat with more ease with

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more suka

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all right draw your hands to your heart

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Anjali mudra prayer position we’ll take

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a deep breath in sit up nice and tall

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and exhale bat the eyelashes open so

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we’re going to start by bowing head to

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heart and bowing to one another here as

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we begin this journey so take a deep

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breath in and exhale bow the chin to the

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chest now keep it here and I’ll guide

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you with my voice so we’re going to

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activate through the upper back body

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here bowing head to heart nice long

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smooth deep breaths

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and so you take what you need on this

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journey and the key word I think is

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allow allow for the story to unfold

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we’re not here to do yoga surprise but

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we’re here to have an experience can’t

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wait to see what happens here we go

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inhale lift the chin release the

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fingertips to the side take a deep

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breath in through the nose loop your

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shoulders open up through the chest and

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then exhale out through the mouth

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two more like that big inhale sit up

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nice and tall exhale out through the

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mouth

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one more maybe walk your pinkies back a

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little bit inhale and exhale empty it

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out so soft easy movement here as you

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plant the left palm and inhale lift the

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right fingertips up and over so notice

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right away if you’re pretty rigid see if

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you can find soft easy movement then

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side body stretch here

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finding movement that feels good so

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today’s practice is nice and low to the

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ground so you can settle in I got your

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back

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and then inhale all the way up to Center

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we’ll take it to the other side create a

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smooth ride for yourself with the breath

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with your awareness and then inhale come

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all the way back up to Center and this

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time loop the shoulders open the palms

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take a deep breath in through the nose

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and this time out through the nose two

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more times in through the nose and out

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through the nose

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last time palms are open ready to

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receive beautiful inhale reach of the

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fingertips all the way up big big

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stretch up towards the sky and exhale

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hands to heart

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nice we’re going to come to all fours

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tabletop position how you move from one

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thing to the next is everything so again

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consider the practice of suka of ease

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today as you transition to tabletop take

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your time all right center yourself on

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the mat and set yourself up for

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greatness here so lots of TLC as you

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plant the hands spread the fingertips

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wide recenter Neath the shoulders knees

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directly underneath the hip points

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notice that the toes are going in and

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out and each time you come to this shape

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really be meticulous with how you set

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yourself up so we find the form and then

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we liberate ourselves we find a little

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freedom within the form as you inhale

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drop the belly open the chest then as

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you exhale moving with the breath around

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through the

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fine cat-cow inhale open your heart

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press into your foundation then soft

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easy movement as you draw the chin to

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the chest so don’t create any added

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tension for yourself here move with the

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mindfulness and with an ease all right

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on your next inhale come back to

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tabletop position bring the big toes

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together send the knees as wide as your

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yoga mat and then walk the hands out

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towards the front edge then inhale look

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forward

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smile and exhale send the hips back

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life is good inhale big breath here feel

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the skin of the back stretch and exhale

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allow the hips the bum to grow heavy

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here extended Child’s Pose now I invite

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you to take really active arms here

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feeling that length in the side body

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sending lots of energy and awareness

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through every fingerprint however if you

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were up late last night or you’re

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feeling a bit tired for whatever reason

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maybe you soften the arms and bring the

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palms face up so that’s what we’re

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trying to establish today really

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becoming aware that we have the choice

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to show up on the mat and really stay

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present feel it out and tend to that

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good space take one more deep breath

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here and exhale out through the mouth

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awesome big inhale lifts you all the way

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back up to all fours

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walk the wrists underneath the shoulders

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knees directly underneath the hips

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inhale send the right leg out long turn

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the right toes down and then pressing

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your foundation here hug the lower ribs

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in inhale send the left fingertips

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forward spinal balance and exhale knee

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to nose round everything in inhale to

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expand spread the fingers spread the

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toes exhale knee to nose only three of

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these on each side one more inhale to

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expand an exhale knee to nose release

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back to tabletop we do a cat cow in

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between inhale drop the belly it’s

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happening that inner smile it’s amazing

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it’s helpful in an exhale chin to chest

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awesome inhale back to table find your

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footing find your foundation and when

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you’re ready send the left toes out long

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big inhale now take a moment here to

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turn the left toes down hug those lower

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ribs in find support and then inhale

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right fingertips reach out exhale knee

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to nose two more inhale expand exhale

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try to soften and move with ease and

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inhale no added tension here exhale need

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a nose mmm beautiful back to tabletop

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inhale drop the belly spinal flex here

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exhale chin to chest fabulous

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inhale come to tabletop curl the toes

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under if you walk the hands out a little

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bit and then when you’re ready keeping

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the knees bent start to peel up from the

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tail downward facing dog take your dog

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for a little walk soft easy movement

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today so again we’re setting out to go

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on a little journey together it’s very

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personal it’s very individual but also

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remember that you’re doing it with tons

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of people all around the globe

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connecting to the big picture here so

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find a soft easy peddling of the feet

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root down through your index finger and

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thumbs take one more deep breath in here

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and then exhale slowly lower all the way

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back down tabletop position bring the

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big toes together knees as wide as the

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mat inhale look forward tap into that

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inner smile here it’s super helpful and

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then exhale send hips on back so try to

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stay active in this pose today we often

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will come to this pose to rest to cool

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down to surrender but see if you can

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keep it active so nice active breath

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here

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send awareness all the way down to the

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soles of the feet the hips we start to

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open up gently through the shoulders and

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if you have a little bit of a headache

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now today or just if it feels right you

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can rock the forehead gently side to

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side just kind of massaging that third

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eye kind of perfect for our day one and

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decide what feels good in the hands

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active arms or soft easy arms maybe

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palms face up and you have to bring the

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breath here bring the breath start to

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listen to the sound of your breath in a

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new way alright press into the tops of

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the feet and on your next big inhale

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come all the way back up walk the knees

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underneath the hips this time we’re

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going to curl the toes under press away

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from your yoga mat hovering tables we

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inhale tug the shoulders away from the

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ears lengthen through the crown of the

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head so be sure that the neck is a nice

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long extension of the spine here not

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collapsed then inhale in and on an

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exhale draw the navel up lift the knees

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and let them hover for five breathe deep

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here for pressing into all your fingers

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three to welcome that heat and one

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slowly lower down awesome from here

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we’re going to walk the hands out

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towards the front and then slide the

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00:12:53,400 –> 00:12:55,170
right foot back followed by the left

262
00:12:55,170 –> 00:12:57,300
come into our one and only planked here

263
00:12:57,300 –> 00:13:00,450
today on day one so draw the navel up

264
00:13:00,450 –> 00:13:02,700
again press away from your yoga mat tug

265
00:13:02,700 –> 00:13:04,050
the shoulders away from the ears

266
00:13:04,050 –> 00:13:06,450
you can also repeat the hovering table

267
00:13:06,450 –> 00:13:09,600
here if you wish here we go five count

268
00:13:09,600 –> 00:13:14,520
four three two and one

269
00:13:14,520 –> 00:13:16,770
see if as you release you can consider

270
00:13:16,770 –> 00:13:19,560
the theme of today’s practice to move

271
00:13:19,560 –> 00:13:23,100
with ease awesome swing the toes to one

272
00:13:23,100 –> 00:13:25,680
side come to a seat right in the center

273
00:13:25,680 –> 00:13:27,060
of your mat awesome work if you need to

274
00:13:27,060 –> 00:13:28,410
take the risk for a couple of wrist

275
00:13:28,410 –> 00:13:31,290
circles here please do legs are going to

276
00:13:31,290 –> 00:13:33,890
come out long

277
00:13:36,760 –> 00:13:41,110
when you arrive sit up nice and tall

278
00:13:41,110 –> 00:13:43,100
now then nice and slow we’re going to

279
00:13:43,100 –> 00:13:45,320
draw the right knee all the way up sole

280
00:13:45,320 –> 00:13:46,820
of the right foot comes to the ground

281
00:13:46,820 –> 00:13:47,870
I’m going to give it for yourself about

282
00:13:47,870 –> 00:13:50,089
a fist width of space between your left

283
00:13:50,089 –> 00:13:52,310
inner thigh and then for starters just

284
00:13:52,310 –> 00:13:53,750
see if you can interlace the fingertips

285
00:13:53,750 –> 00:13:55,790
here sit up nice and tall so if you’re

286
00:13:55,790 –> 00:13:57,649
really collapsed here you might sit up

287
00:13:57,649 –> 00:13:59,959
on a blanket or something sit up nice

288
00:13:59,959 –> 00:14:01,880
and tall do your best that’s all we can

289
00:14:01,880 –> 00:14:04,610
do and then you might just stay here and

290
00:14:04,610 –> 00:14:06,620
begin to turn to look past the right

291
00:14:06,620 –> 00:14:09,529
shoulder or you might hook left elbow to

292
00:14:09,529 –> 00:14:11,120
right knee swing the right fingertips

293
00:14:11,120 –> 00:14:15,380
around inhale find length and exhale

294
00:14:15,380 –> 00:14:18,050
twist so everyone’s going to be a little

295
00:14:18,050 –> 00:14:19,430
bit different here the main thing we

296
00:14:19,430 –> 00:14:21,950
want to set up is that the head the

297
00:14:21,950 –> 00:14:24,110
heart the pelvis are in alignment so you

298
00:14:24,110 –> 00:14:25,310
don’t want to be leaning back into your

299
00:14:25,310 –> 00:14:27,800
twist here but finding that support from

300
00:14:27,800 –> 00:14:31,480
within and then keeping it soft and easy

301
00:14:31,480 –> 00:14:35,060
as you explore the twist so no cranking

302
00:14:35,060 –> 00:14:39,980
no pushing so we kind of dropped the

303
00:14:39,980 –> 00:14:43,070
struggle even if it means we don’t go as

304
00:14:43,070 –> 00:14:47,500
far there’s an integrity

305
00:14:54,730 –> 00:14:57,800
beautiful and we’ll release right foot

306
00:14:57,800 –> 00:14:59,600
goes out left knee comes all the way up

307
00:14:59,600 –> 00:15:03,470
and in and then just for starters find

308
00:15:03,470 –> 00:15:05,570
that length don’t take this for granted

309
00:15:05,570 –> 00:15:12,020
this support from within so good for the

310
00:15:12,020 –> 00:15:15,920
energy of the body the spine and then

311
00:15:15,920 –> 00:15:17,779
you can stay here and just begin to turn

312
00:15:17,779 –> 00:15:20,959
past your left shoulder or if you like

313
00:15:20,959 –> 00:15:22,940
hook the right arm around the left knee

314
00:15:22,940 –> 00:15:25,700
swim the left fingertips around and we

315
00:15:25,700 –> 00:15:27,980
journey into the twist so inhale to lift

316
00:15:27,980 –> 00:15:33,440
and lengthen and exhale to twist let

317
00:15:33,440 –> 00:15:37,450
your breath move you here soft and easy

318
00:15:46,229 –> 00:15:48,459
beautiful and then come all the way back

319
00:15:48,459 –> 00:15:51,279
send both legs out long dig the heels

320
00:15:51,279 –> 00:15:52,119
into the ground

321
00:15:52,119 –> 00:15:54,489
and the knees can be bent as generously

322
00:15:54,489 –> 00:15:57,399
as you need here so find what feels good

323
00:15:57,399 –> 00:15:59,259
for sure by bending the knees a lot if

324
00:15:59,259 –> 00:16:01,209
you like and inhale reach for the sky

325
00:16:01,209 –> 00:16:03,429
big beach ball up and overhead and then

326
00:16:03,429 –> 00:16:06,369
exhale draw energy up up and over

327
00:16:06,369 –> 00:16:08,589
paschimottanasana forward fold again

328
00:16:08,589 –> 00:16:10,419
bend the knees as generously as you need

329
00:16:10,419 –> 00:16:13,809
right here for three breaths finding

330
00:16:13,809 –> 00:16:19,139
nice smooth deep breaths here

331
00:16:28,130 –> 00:16:30,930
and then slowly tuck the chin into the

332
00:16:30,930 –> 00:16:38,310
chest and roll it up beautiful we’ll

333
00:16:38,310 –> 00:16:40,709
bring the hands to the earth and come to

334
00:16:40,709 –> 00:16:46,920
lie flat on our backs when you get there

335
00:16:46,920 –> 00:16:49,740
take a big full body stretch pointing

336
00:16:49,740 –> 00:16:51,089
and flexing through the feet and

337
00:16:51,089 –> 00:16:52,860
reaching the fingertips all the way up

338
00:16:52,860 –> 00:16:58,010
and overhead mmm

339
00:16:58,010 –> 00:17:02,850
inhale lots of love in exhale lots of

340
00:17:02,850 –> 00:17:07,189
love out beautiful float the hands down

341
00:17:07,189 –> 00:17:10,439
soft easy movement here as we play in

342
00:17:10,439 –> 00:17:13,050
bridge so we’ll bring the knees up and

343
00:17:13,050 –> 00:17:14,760
the soles of the feet come to the ground

344
00:17:14,760 –> 00:17:17,309
so again today’s about kind of setting

345
00:17:17,309 –> 00:17:18,689
the tone and we’re not going to be

346
00:17:18,689 –> 00:17:20,459
jerking ourselves around on the yoga mat

347
00:17:20,459 –> 00:17:23,730
or rushing or holding we’ll build

348
00:17:23,730 –> 00:17:27,390
strength for sure moving in that

349
00:17:27,390 –> 00:17:30,960
direction as the day’s grow long but

350
00:17:30,960 –> 00:17:33,300
keep it soft and easy today so walk the

351
00:17:33,300 –> 00:17:34,770
heels in in line with your fingertips

352
00:17:34,770 –> 00:17:36,179
now go the shoulder blades underneath

353
00:17:36,179 –> 00:17:38,400
your heart space and see if you can keep

354
00:17:38,400 –> 00:17:40,410
it soft and easy as you lift the hips so

355
00:17:40,410 –> 00:17:42,419
don’t fling the hips up into the air but

356
00:17:42,419 –> 00:17:44,070
stay in control as you press into the

357
00:17:44,070 –> 00:17:47,130
feet and inhale start to explore the

358
00:17:47,130 –> 00:17:48,540
line of the spine as you lift the hips

359
00:17:48,540 –> 00:17:52,470
up you can imagine a block in between

360
00:17:52,470 –> 00:17:53,669
the legs here so the knees aren’t

361
00:17:53,669 –> 00:17:57,270
splaying out but we’re squeezing in the

362
00:17:57,270 –> 00:17:59,400
inner thighs there and then maybe open

363
00:17:59,400 –> 00:18:02,250
up through the palms as you lift and

364
00:18:02,250 –> 00:18:05,480
then your journey down with your breath

365
00:18:05,480 –> 00:18:09,870
and so take a moment here maybe you even

366
00:18:09,870 –> 00:18:12,600
close the eyes to just feel this out

367
00:18:12,600 –> 00:18:17,460
allow for whatever sensation the springs

368
00:18:17,460 –> 00:18:19,380
to come and then notice it so again

369
00:18:19,380 –> 00:18:22,230
we’re not trying to do bridge but just

370
00:18:22,230 –> 00:18:25,520
experience it

371
00:18:32,020 –> 00:18:37,309
let’s do one more wherever you are maybe

372
00:18:37,309 –> 00:18:39,890
on this last one you interlace the

373
00:18:39,890 –> 00:18:43,160
fingertips behind the tail keep

374
00:18:43,160 –> 00:18:50,780
breathing nice full deep breaths and use

375
00:18:50,780 –> 00:18:55,490
your exhale to release everything we’ll

376
00:18:55,490 –> 00:18:57,440
walk the feet together and send the

377
00:18:57,440 –> 00:19:00,130
knees out wide reclined cobblers pose

378
00:19:00,130 –> 00:19:02,840
bring your left hand to rest gently on

379
00:19:02,840 –> 00:19:04,760
your heart and your right hand to rest

380
00:19:04,760 –> 00:19:08,240
gently on your belly then take a deep

381
00:19:08,240 –> 00:19:10,250
breath in and close your eyes as you

382
00:19:10,250 –> 00:19:19,460
exhale relax the weight of your

383
00:19:19,460 –> 00:19:21,590
shoulders allow the tops of the thighs

384
00:19:21,590 –> 00:19:26,840
to grow heavy really relish in this time

385
00:19:26,840 –> 00:19:31,910
in this experience for you tell your

386
00:19:31,910 –> 00:19:34,640
loved ones tell the people who are

387
00:19:34,640 –> 00:19:36,340
around you that you’ve committed to this

388
00:19:36,340 –> 00:19:41,540
31-day practice and each day you show up

389
00:19:41,540 –> 00:19:43,070
on your mat see if you can find a

390
00:19:43,070 –> 00:19:51,380
softness a map in towards that suka or

391
00:19:51,380 –> 00:19:54,190
the good space

392
00:20:00,080 –> 00:20:03,320
one more minute keep your eyes closed

393
00:20:03,320 –> 00:20:06,650
allow gravity to do the work here it’s a

394
00:20:06,650 –> 00:20:09,230
nice conscious breath into your hands

395
00:20:09,230 –> 00:20:13,930
your heart space and your belly two

396
00:20:13,930 –> 00:20:23,600
beautiful parts of the body that for me

397
00:20:23,600 –> 00:20:27,530
anyway resemble embody listening deep

398
00:20:27,530 –> 00:20:30,110
listening into my heart into my guts my

399
00:20:30,110 –> 00:20:41,200
belly my intuition great then slowly

400
00:20:41,200 –> 00:20:43,670
softly bring the fingertips to the outer

401
00:20:43,670 –> 00:20:48,070
edges of the legs we’ll close the knees

402
00:20:48,070 –> 00:20:52,780
and send one leg out and then the other

403
00:20:53,890 –> 00:20:56,390
interlace the fingertips bring them

404
00:20:56,390 –> 00:20:59,090
behind the head elbows nice and wide

405
00:20:59,090 –> 00:21:00,890
thumbs extend you can give yourself a

406
00:21:00,890 –> 00:21:02,210
little massage here in the back of the

407
00:21:02,210 –> 00:21:04,370
neck all right and if you’re wanting a

408
00:21:04,370 –> 00:21:06,050
more restorative practice today for

409
00:21:06,050 –> 00:21:07,190
whatever reason then you’re just going

410
00:21:07,190 –> 00:21:08,990
to chill here giving yourself a little

411
00:21:08,990 –> 00:21:10,870
massage on the back of the head

412
00:21:10,870 –> 00:21:13,730
breathing deep otherwise we’re going to

413
00:21:13,730 –> 00:21:17,000
slowly bring the heels together keep the

414
00:21:17,000 –> 00:21:19,280
elbows pinned to the ground start from

415
00:21:19,280 –> 00:21:21,260
the tail and slowly lift the knees all

416
00:21:21,260 –> 00:21:23,090
the way up to the chest keep the elbows

417
00:21:23,090 –> 00:21:25,580
pinned to the ground then exhale send

418
00:21:25,580 –> 00:21:26,330
them out long

419
00:21:26,330 –> 00:21:28,910
see if you can let them hover inhale

420
00:21:28,910 –> 00:21:33,500
slowly peeling up lower back flush with

421
00:21:33,500 –> 00:21:35,720
the mat and then exhale release keep the

422
00:21:35,720 –> 00:21:38,630
lower back flush with the mat slowly

423
00:21:38,630 –> 00:21:42,550
peeling out keep the elbows

424
00:21:43,410 –> 00:21:45,360
it’s a little bit of core everyday goes

425
00:21:45,360 –> 00:21:49,530
a long way great we’ll do one more

426
00:21:49,530 –> 00:21:52,970
extending legs out long

427
00:21:52,970 –> 00:21:56,309
squeezing knees to chest awesome

428
00:21:56,309 –> 00:21:58,620
slowly release the legs out long release

429
00:21:58,620 –> 00:22:00,660
the hands at your sides take a deep

430
00:22:00,660 –> 00:22:05,309
breath in and exhale release come into

431
00:22:05,309 –> 00:22:08,160
shavasana soften through the toes the

432
00:22:08,160 –> 00:22:12,030
feet the ankles wiggle the fingers the

433
00:22:12,030 –> 00:22:17,299
wrists soften tuck the chin slightly

434
00:22:17,299 –> 00:22:19,740
we’ll take just a couple quiet moments

435
00:22:19,740 –> 00:22:24,140
here to again tap into that inner smile

436
00:22:24,140 –> 00:22:28,640
listen to the sound of the breath and

437
00:22:28,640 –> 00:22:31,830
meditate on this idea of suka moving

438
00:22:31,830 –> 00:22:35,190
with ease the more we practice moving

439
00:22:35,190 –> 00:22:38,460
this way on the mat the more we’ll move

440
00:22:38,460 –> 00:22:42,210
in such a way off the mat I’m really

441
00:22:42,210 –> 00:22:44,909
excited about the next 30 days today is

442
00:22:44,909 –> 00:22:46,580
just a little taste

443
00:22:46,580 –> 00:22:50,820
easing into it alright take a deep

444
00:22:50,820 –> 00:22:57,900
breath in of gratitude for your body for

445
00:22:57,900 –> 00:23:01,470
this opportunity to take this time for

446
00:23:01,470 –> 00:23:04,260
yourself and cultivate the good space

447
00:23:04,260 –> 00:23:08,370
the suka thank you so much for sharing

448
00:23:08,370 –> 00:23:10,440
your time and energy I’m so excited for

449
00:23:10,440 –> 00:23:12,480
the next 30 days can’t wait to see what

450
00:23:12,480 –> 00:23:14,159
happens let’s draw the palms together

451
00:23:14,159 –> 00:23:16,650
and we close out the practice by taking

452
00:23:16,650 –> 00:23:20,730
a deep breath in and bowing to that good

453
00:23:20,730 –> 00:23:24,360
space within ourselves and within

454
00:23:24,360 –> 00:23:27,659
everyone I’ll see you tomorrow day 2

455
00:23:27,659 –> 00:23:29,539
it’s going to be awesome

456
00:23:29,539 –> 00:23:31,040
namaste

457
00:23:31,040 –> 00:23:34,710
[Music]

458
00:23:35,490 –> 00:23:36,060
you

459
00:23:36,060 –> 00:23:54,200
[Music]

460
00:23:54,200 –> 00:00:00,000
Oh

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