Ocean yoga

Balancing Ocean Flow – Yoga With Adriene

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what’s up everyone welcome to yoga with

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Adriene I’m Adriene and we have an

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awesome practice here for you today this

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is a response to requests for that

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Beachbody Yoga you asked for it

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you’re going to get in but we’re going

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to go at it mindfully really blanket

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ourselves and self-love accept where you

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are today get a little heat going in the

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body trim tone but also make sure that

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we’re being really kind to ourselves and

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really loving because that’s what

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matters most right that’s where the real

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transformation comes from all right so

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hop into something comfy and let’s get

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started welcome my friend let’s start

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standing at the top of your yoga mat

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palms pressing together at heart center

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Anjali mudra close your eyes feel your

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feet on the earth lift your sternum to

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your thumbs relax the shoulders down and

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begin to notice your breath

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gently draw the chin to the chest bow

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the head to the heart tuning into this

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moment accepting where you are today and

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gently release the fingertips lift the

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chin and inhale squeeze shoulders to

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ears exhale drop them down two more

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squeeze and lift as you breathe in and

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exhale relax and down one more time

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squeezing and then releasing on the

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exhale beautiful soften the knees and

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when you’re ready inhale reach for the

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sky imagine you’re carrying a big beach

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ball overhead here so give yourself lots

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of space inhale lift the heart reach and

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exhale bend the elbows thumbs back

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pinkies forward inhale reach for the sky

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and exhale forward fold take your time

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here find what feels good clasp the

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elbows shake the head a little side to

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side

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maybe gently walk the fingertips to one

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side than the other and the knees is

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generously as you need and when you’re

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ready release the arms and inhale draw

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the palms all the way up to the tops of

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the thighs loop the shoulders back and

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find length from the crown of the head

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to the tip of the tailbone

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draw the navel in inhale exhale fold

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let’s explore that again inhale this

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time palms to shins loop the shoulders

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back draw the navel up towards the spine

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lengthen through the neck breathe in

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and exhale fold this time fingers on the

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earth we inhale loop the shoulders find

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length kind of an Ashtanga version here

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and on an exhale release one more this

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time inhale connecting to your Center

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lift the heels draw the navel in word

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and upward odeon Abunda and on an exhale

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release

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great job inhale sweep the arms up and

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overhead big stretch big stretch and

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exhale bend the elbows thumbs back

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pinkies forward inhale reach exhale fold

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inhale lengthen find that flat back your

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version exhale fold plant the palms step

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it back to plank

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couple deep breaths here press away from

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your yoga mat keep that length from

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crown to tail then when you’re ready

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slowly lower the knees down hug the

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elbows into the side body keep that

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length as you slowly lower down Cobra

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inhale to open your heart exhale to

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release inhale to plank and exhale navel

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to spine as you send it back downward

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facing dog

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peddle through the feet and when you’re

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ready drop the left heel and inhale lift

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the right leg up high take a moment to

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work it out maybe stack the hips open it

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and then here we go

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connecting to our Center we’ll squeeze

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knee to nose inhale three-legged dog and

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exhale release switch sides inhale lift

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the left leg up high take a second stack

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the hips open up and we’ll bring it back

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and need a nose draw the navel up inhale

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three-legged dog and exhale release

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down-dog deep breath in big exhale out

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through the mouth make your way to the

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top take your time

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move with ease move with your breath

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inhale lifts you up halfway exhale full

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root to rise inhale reach for the sky

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and exhale bending the elbows inhale

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reach exhale fold finding something new

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each time inhale halfway lift your

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version exhale soften and bow plant the

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palms step it back to plank and this

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time you can lower the knees or not

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lowering down belly to Cobra or

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chaturanga to upward facing dog move

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with your breath find your rhythm or

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meat and down dog

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here we go inhale lift the right leg up

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high exhale need a nose this time step

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the right foot up lower the back knee

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down we’ll find a nice low lunge here as

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we pull the right hip crease back and

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reach the fingertips up high big beach

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ball over the head inhale in open the

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chest and on an exhale reining it down

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lift the back knee connect to your

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Center inhale open up to a twist right

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fingertips towards the sky lengthen

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through the neck through the crown on an

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exhale we bring it back step the right

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foot back move through a vinyasa a flow

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that suits you again work to find your

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rhythm meeting down dog here we go

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inhale lift the left leg up high exhale

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knee to nose step it up lower the right

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knee down and take your time here find

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your footing engage the inner thighs

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pull the left hip crease back and inhale

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reach it up and overhead big beach ball

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lots of space inhale lift your heart

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smile and on an exhale rain it down

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plant the right palm when you’re ready

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pull that left hip crease back left

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fingertips up towards the sky breathing

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deep here long beautiful neck and exhale

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release plant the palms step it back

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and you go with the flow and downward

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dog take a deep breath in and exhale

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sigh it out inhale look forward

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on the exhale make your way to the top

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inhale lift and lengthen exhale soften

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and bow bend the knees inhale reach for

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the sky and exhale thumbs back pinkies

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forward inhale reach exhale forward fold

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this time bend the knees generously pull

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both hip creases back feet are together

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and when you’re ready left fingertips

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come right down in front of your gaze

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we’re going to open right fingertips to

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the sky keep that length in the crown

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inhale and on an exhale bring it back

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right fingertips replace the left and

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inhale as if you were pulling a bow and

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arrow back reach left fingertips up

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towards the sky big breath in you got

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this exhale back down you go forward

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fold inhale lift and lengthen maybe

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trying lifting the heels connecting to

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your Center and then maintain that as

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you bend the knees and try to hop it

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back chaturanga upward facing dog

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downward facing dog inhale lift the

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right leg up high exhale right knee to

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right tricep inhale three-legged dog

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exhale cross it over to the left inhale

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three-legged dog last time exhale knee

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to nose and step your right foot up high

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lunge

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squeeze the inner thighs together

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cultivate strength and when you’re ready

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inhale reach the fingertips up high big

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beach ball overhead pull that right hip

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crease back connect to your Center

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inhale draw the palms together an exhale

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big twist to the right left tricep to

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the outer edge of that right thigh bone

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strong in the back leg you can always

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lower the back knee as you grow your

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practice

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lift it up whenever you’re ready option

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here to open up the arms keep length

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from crown to tail awesome inhale in

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exhale release step the back foot up

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halfway pyramid pose straightening both

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legs lifting right hip crease up towards

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the heavens relax the weight of the head

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down and breathe deep big inhale in big

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exhale back to your lunge and back to

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plank find your rhythm move with your

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breath vinyasa

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downward-facing dog inhale lift the left

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leg up high exhale left knee to left

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tricep inhale lift it up exhale cross it

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over inhale last time exhale knee to

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nose step the left foot up find your

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foundation squeeze the inner thighs

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together bend that right knee a little

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bit so you can get your pelvis

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underneath you navel draws in and up

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when you’re ready reach for the sky lots

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of space inhale open your heart exhale

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moving into your twist outer edge of the

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right arm against the outer edge of the

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left thigh lots of length from the crown

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all the way to the tail and all the way

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out through that right heel open up the

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arms if you’re ready if not be where you

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are today fully present inhaling exhale

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to release great step that back foot up

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pyramid pose straightening both legs

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inhale lengthen exhale to fold

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top of the left thigh bone gently pulls

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up take one more deep breath in then use

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your exhale to slowly come back to your

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lunge back to a strong plank and then

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you can take it straight to downward

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facing dog or vinyasa listen to your

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body move with your breath from down dog

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inhale look forward bend the knees and

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exhale hop or step to the top inhale

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find a length exhale fold inhale reach

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for the sky exhale bend the elbows open

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the chest inhale reach and exhale fold

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inhale halfway lift lift the heels draw

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the belly in then maintain that

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connection to your Center booty & Abunda

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as you release the palms to the ground

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and practice hopping it back chaturanga

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inhale updog exhale down dog here we go

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picking up the pace giddyup

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inhale right leg up high exhale right

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knee to right elbow

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inhale exhale cross it over

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inhale exhale knee to nose and step it

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up pivot on the back foot find your

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foundation for warrior one reaching the

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fingertips up whenever you’re ready big

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beach ball overhead and slowly we’ll

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release the arms find eagle arms right

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arm underneath the left arm inhale

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elbows lift exhale bowing forward chin

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to chest

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navel draws in beautiful strong footing

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as you inhale unravel and exhale warrior

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two keep breathing inhale reach right

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fingertips forward up and back peaceful

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warrior keep that bend in the front knee

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exhale

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standed side-angle long neck inhale

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peaceful warrior and exhale all the way

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back to your lunge really nice work

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well pivot on the back foot and here we

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go inhale standing splits or as I like

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to call it standing one legged forward

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fold so think Lewton asana on that front

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leg lift from the left inner thigh left

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toes point down keep breathing here

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we’re going to soften through that left

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knee bend that left knee and slowly lift

261
00:14:46,870 –> 00:14:49,210
it up through Center reach the arms up

262
00:14:49,210 –> 00:14:51,220
and overhead standing one-legged

263
00:14:51,220 –> 00:14:54,130
Tadasana you got this stay connected to

264
00:14:54,130 –> 00:14:57,430
your core inhale and exhale release the

265
00:14:57,430 –> 00:15:00,520
left foot down beautiful inhale reach

266
00:15:00,520 –> 00:15:03,960
for the sky exhale bend the elbows

267
00:15:03,960 –> 00:15:09,640
inhale reach exhale fold inhale halfway

268
00:15:09,640 –> 00:15:13,029
lift your version exhale step or hop it

269
00:15:13,029 –> 00:15:16,630
back move through a vinyasa here or feel

270
00:15:16,630 –> 00:15:18,459
free to take it straight to downward

271
00:15:18,459 –> 00:15:19,980
facing dog

272
00:15:19,980 –> 00:15:23,620
here we go other side moving with the

273
00:15:23,620 –> 00:15:25,740
breath inhale lift the left leg up high

274
00:15:25,740 –> 00:15:29,860
left knee to left elbow inhale reach it

275
00:15:29,860 –> 00:15:33,700
up exhale cross it over inhale reach

276
00:15:33,700 –> 00:15:37,480
exhale knee to nose step the left foot

277
00:15:37,480 –> 00:15:40,420
up pivot on the back foot find your

278
00:15:40,420 –> 00:15:43,630
foundation when you’re ready reach the

279
00:15:43,630 –> 00:15:46,990
fingertips up high warrior one pulling

280
00:15:46,990 –> 00:15:50,560
that left hip crease back inhale open

281
00:15:50,560 –> 00:15:53,329
your heart and exhale

282
00:15:53,329 –> 00:15:55,850
time left arm underneath the right guard

283
00:15:55,850 –> 00:15:59,029
asana arms inhale lift the elbows up

284
00:15:59,029 –> 00:16:03,709
high exhale draw the navel in chin to

285
00:16:03,709 –> 00:16:06,499
chest rounding through the spine strong

286
00:16:06,499 –> 00:16:09,009
legs here

287
00:16:09,009 –> 00:16:14,860
inhale exhale unravel warrior two

288
00:16:14,860 –> 00:16:19,029
beautiful front knee over front ankle

289
00:16:19,239 –> 00:16:22,069
moving with the breath inhale peaceful

290
00:16:22,069 –> 00:16:24,649
warrior reach fingertips forward up and

291
00:16:24,649 –> 00:16:26,110
back

292
00:16:26,110 –> 00:16:31,009
create space on an exhale extended side

293
00:16:31,009 –> 00:16:35,179
angle maintain that length from crown to

294
00:16:35,179 –> 00:16:39,079
tail keep energy in the right inner

295
00:16:39,079 –> 00:16:45,199
thigh peaceful warrior one more time

296
00:16:45,199 –> 00:16:47,329
moving with your breath just nice long

297
00:16:47,329 –> 00:16:52,220
smooth deep breaths inhale and exhale

298
00:16:52,220 –> 00:16:54,589
cartwheeling all the way back down to

299
00:16:54,589 –> 00:16:57,470
your lunge awesome work pivot on the

300
00:16:57,470 –> 00:16:59,389
back foot standing splits whenever

301
00:16:59,389 –> 00:17:02,629
you’re ready working to keep the inner

302
00:17:02,629 –> 00:17:08,289
thighs engaged the toes full of energy

303
00:17:08,289 –> 00:17:11,119
hips are leveled here so you’re really

304
00:17:11,119 –> 00:17:12,799
thinking about bringing your right inner

305
00:17:12,799 –> 00:17:16,699
thigh up towards the sky maintain nice

306
00:17:16,699 –> 00:17:18,760
control with the breath strong focus

307
00:17:18,760 –> 00:17:22,010
here we go bringing the right knee in

308
00:17:22,010 –> 00:17:25,339
nice and slow all the way up fingertips

309
00:17:25,339 –> 00:17:27,919
reach towards the sky standing one

310
00:17:27,919 –> 00:17:30,850
legged Tadasana big beach ball overhead

311
00:17:30,850 –> 00:17:34,669
squeeze right knee up and in and on an

312
00:17:34,669 –> 00:17:38,360
exhale release inhale reach maybe slight

313
00:17:38,360 –> 00:17:43,670
backbend here and exhale hands to

314
00:17:43,670 –> 00:17:46,490
namaste awesome work take a moment here

315
00:17:46,490 –> 00:17:49,520
to loop the shoulders close your eyes

316
00:17:49,520 –> 00:17:55,060
cool it down observe your breath

317
00:17:58,180 –> 00:18:00,610
and when you’re ready step 4 hop the

318
00:18:00,610 –> 00:18:02,740
feet as wide as your yoga mat and then

319
00:18:02,740 –> 00:18:04,300
turn your toes out left to right so

320
00:18:04,300 –> 00:18:06,670
they’re spilling off the mat inhale

321
00:18:06,670 –> 00:18:09,640
reach for the heavens and exhale down

322
00:18:09,640 –> 00:18:11,740
you go have some fun keep it light

323
00:18:11,740 –> 00:18:15,120
coming into our yogic squat

324
00:18:15,120 –> 00:18:17,770
some love for the hips here keep a nice

325
00:18:17,770 –> 00:18:21,640
awareness in the head the neck press

326
00:18:21,640 –> 00:18:23,530
into all four corners of the feet and if

327
00:18:23,530 –> 00:18:25,630
the heels don’t come down no problem you

328
00:18:25,630 –> 00:18:32,650
can keep them lifted here then stay here

329
00:18:32,650 –> 00:18:34,930
or if you have a crow practice or want

330
00:18:34,930 –> 00:18:37,210
to practice vak asana now would be a

331
00:18:37,210 –> 00:18:38,890
great chance to do that bringing the

332
00:18:38,890 –> 00:18:42,360
toes together sending the gaze forward

333
00:18:42,360 –> 00:18:44,890
your practice thus far is really prepped

334
00:18:44,890 –> 00:18:47,320
you nicely for buck asana be sure to

335
00:18:47,320 –> 00:18:50,640
keep your gaze forward navel drawing up

336
00:18:50,640 –> 00:18:53,410
you can also just stay in the yogic

337
00:18:53,410 –> 00:18:56,290
squat so a little bit of playtime for

338
00:18:56,290 –> 00:18:58,950
you to either give some love to the hips

339
00:18:58,950 –> 00:19:04,120
or work on your arm balance when you’re

340
00:19:04,120 –> 00:19:07,330
satisfied we’ll meet by slowly bringing

341
00:19:07,330 –> 00:19:11,260
the fingertips behind us and coming to

342
00:19:11,260 –> 00:19:16,360
sit when you’re ready extend the legs

343
00:19:16,360 –> 00:19:20,010
out long maybe give them a little shake

344
00:19:21,330 –> 00:19:23,350
we’ll bring the right knee up towards

345
00:19:23,350 –> 00:19:25,150
the chest swim the right fingertips

346
00:19:25,150 –> 00:19:27,420
behind

347
00:19:28,460 –> 00:19:30,830
check in with the neck make sure there’s

348
00:19:30,830 –> 00:19:34,820
no added tension there sometimes in the

349
00:19:34,820 –> 00:19:36,650
powerful practice we can create some

350
00:19:36,650 –> 00:19:38,660
tension in the neck and then when you’re

351
00:19:38,660 –> 00:19:40,430
ready to switch to the other side same

352
00:19:40,430 –> 00:19:43,280
little twists sit up nice and tall check

353
00:19:43,280 –> 00:19:47,630
in with the neck breathe big breaths all

354
00:19:47,630 –> 00:19:50,330
the way down into your diaphragm to your

355
00:19:50,330 –> 00:19:57,650
belly awesome then when you’re ready

356
00:19:57,650 –> 00:20:00,650
release we’ll bring both knees up feet

357
00:20:00,650 –> 00:20:04,429
on the ground bring the hands behind the

358
00:20:04,429 –> 00:20:07,070
backs of the thighs loop the shoulders

359
00:20:07,070 –> 00:20:10,790
lift your heart stay there or slowly

360
00:20:10,790 –> 00:20:14,630
lift the shins parallel to the sky stay

361
00:20:14,630 –> 00:20:16,400
there or reach the fingertips forward

362
00:20:16,400 –> 00:20:21,530
palms up lift your heart plug the

363
00:20:21,530 –> 00:20:25,340
shoulders back here we go inhale reach

364
00:20:25,340 –> 00:20:27,380
the fingertips up exhale twist to the

365
00:20:27,380 –> 00:20:29,559
right as you extend through the left leg

366
00:20:29,559 –> 00:20:33,070
inhale up to Center exhale to the left

367
00:20:33,070 –> 00:20:35,210
so palms can be together

368
00:20:35,210 –> 00:20:38,270
namaste or you can separate them and

369
00:20:38,270 –> 00:20:40,550
pretend like you’re holding Symba I’m

370
00:20:40,550 –> 00:20:41,870
going to take simple off the ledge

371
00:20:41,870 –> 00:20:43,760
literally there have some fun with it

372
00:20:43,760 –> 00:20:47,179
inhale up to Center exhale you twist

373
00:20:47,179 –> 00:20:49,910
keep going try to maintain that lift in

374
00:20:49,910 –> 00:20:51,679
the heart this is so great for the core

375
00:20:51,679 –> 00:20:53,360
strength for the back body you got it

376
00:20:53,360 –> 00:20:56,630
keep it going and if you need to back

377
00:20:56,630 –> 00:21:00,890
off a little bit you can no worries stay

378
00:21:00,890 –> 00:21:05,840
present smile and here we go two more on

379
00:21:05,840 –> 00:21:10,580
each side and now one more on each side

380
00:21:10,580 –> 00:21:13,600
stick with it

381
00:21:13,830 –> 00:21:16,920
and release one of my favorite yoga

382
00:21:16,920 –> 00:21:19,470
poses here arms resting on the knees

383
00:21:19,470 –> 00:21:23,570
just bow the head and when you’re ready

384
00:21:23,570 –> 00:21:28,740
coming to lie down interlace the

385
00:21:28,740 –> 00:21:31,770
fingertips bring them behind the head

386
00:21:31,770 –> 00:21:34,800
and go ahead and extend the thumbs begin

387
00:21:34,800 –> 00:21:36,390
to give yourself a little massage there

388
00:21:36,390 –> 00:21:39,440
releasing any tension should feel good

389
00:21:39,440 –> 00:21:41,940
when you’re ready let the knees fall

390
00:21:41,940 –> 00:21:46,590
heavy to the right if you need more

391
00:21:46,590 –> 00:21:48,270
cross the right ankle over the top of

392
00:21:48,270 –> 00:21:49,950
the left thigh here then close your eyes

393
00:21:49,950 –> 00:21:56,130
and big breaths to find some release and

394
00:21:56,130 –> 00:21:57,270
take it to the other side whenever

395
00:21:57,270 –> 00:21:58,560
you’re ready and again if you need a

396
00:21:58,560 –> 00:22:00,180
little more you can cross the left ankle

397
00:22:00,180 –> 00:22:04,020
over the top of the right thigh breathe

398
00:22:04,020 –> 00:22:09,920
deep massaging the back of the neck and

399
00:22:09,920 –> 00:22:13,830
then release all right keep the knees

400
00:22:13,830 –> 00:22:18,810
bent heels on the ground inhale lift the

401
00:22:18,810 –> 00:22:20,580
head the neck the shoulders and then

402
00:22:20,580 –> 00:22:23,190
exhale lift the shins parallel yogi

403
00:22:23,190 –> 00:22:27,180
bicycles slow and mindful right knee to

404
00:22:27,180 –> 00:22:28,710
right elbow as you extend the right leg

405
00:22:28,710 –> 00:22:33,080
and then exhale twist inhale to Center

406
00:22:33,080 –> 00:22:37,230
exhale twist inhale to Center exhale

407
00:22:37,230 –> 00:22:39,020
twist keep it going

408
00:22:39,020 –> 00:22:41,910
scoop the tailbone up draw the navel

409
00:22:41,910 –> 00:22:44,300
down

410
00:22:44,650 –> 00:22:47,559
try to keep the elbows wide as you come

411
00:22:47,559 –> 00:22:52,570
to Center cultivating strength you’re so

412
00:22:52,570 –> 00:22:58,150
awesome so strong let’s do two more and

413
00:22:58,150 –> 00:23:01,320
now one more on each side you got this

414
00:23:01,320 –> 00:23:07,630
and we rock release soup to baddha

415
00:23:07,630 –> 00:23:10,630
konasana reclined cobblers pose take

416
00:23:10,630 –> 00:23:11,920
your hands to your belly give them a

417
00:23:11,920 –> 00:23:14,260
little pet soles the feet come together

418
00:23:14,260 –> 00:23:19,570
here knees nice and wide then when

419
00:23:19,570 –> 00:23:21,010
you’re ready bring the left hand to the

420
00:23:21,010 –> 00:23:23,170
heart and the right hand gently to the

421
00:23:23,170 –> 00:23:25,110
belly

422
00:23:25,110 –> 00:23:29,820
awesome work today allow your breath to

423
00:23:29,820 –> 00:23:33,910
return to its natural rhythm and take a

424
00:23:33,910 –> 00:23:38,740
solid moment to appreciate your body and

425
00:23:38,740 –> 00:23:39,850
when you’re ready we’ll release the

426
00:23:39,850 –> 00:23:42,130
fingertips to the outer edges of the

427
00:23:42,130 –> 00:23:45,309
legs bringing the knees together lift

428
00:23:45,309 –> 00:23:48,880
the toes squeeze knees up towards the

429
00:23:48,880 –> 00:23:51,880
chest give us a big hug then bring the

430
00:23:51,880 –> 00:23:53,620
palms to the knees and reach the toes

431
00:23:53,620 –> 00:23:55,840
towards the front edge should feel

432
00:23:55,840 –> 00:23:58,570
really good in the back body and then

433
00:23:58,570 –> 00:24:02,380
whenever you’re ready roll it up on an

434
00:24:02,380 –> 00:24:05,290
inhale squeeze shoulders to ears and

435
00:24:05,290 –> 00:24:08,800
exhale drop them down inhale squeeze and

436
00:24:08,800 –> 00:24:11,380
lift exhale let it go last one big

437
00:24:11,380 –> 00:24:15,809
squeeze and exhale release

438
00:24:15,860 –> 00:24:17,809
just take a quick moment here to close

439
00:24:17,809 –> 00:24:23,779
your eyes and experience stillness once

440
00:24:23,779 –> 00:24:27,190
again give thanks for this moment

441
00:24:28,480 –> 00:24:33,110
and gently bat the eyelashes open inhale

442
00:24:33,110 –> 00:24:34,309
lots of love in

443
00:24:34,309 –> 00:24:39,909
and exhale lots of love out

444
00:24:59,040 –> 00:00:00,000
by

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