Weston yoga

Yoga For Nurses | Yoga With Adriene

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hi everyone and welcome to yoga with

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Adriene I’m Adriene and this is Benji

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and today we have yoga for nurses or for

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anyone who’s wanting to nurture

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themselves this is a yummy practice so

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hop into something extra comfy and let’s

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fill our cups

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[Music]

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all righty my friends today we’re gonna

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begin lying flat on our backs yay

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so take your time getting there there’s

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no rush whenever this time is for you

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this valuable valuable precious time

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with your body with your breath and with

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your heart when you get there go ahead

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and lay all the way down so relax your

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limbs let your arms rest gently at your

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sides if you have a ponytail or

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otherwise if that’s a weird pony if you

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have a pony tail go ahead and put it to

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the side and alright ladies and

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gentlemen boys and girls let’s take one

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nice full conscious breath in together

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to begin here we go big inhale in

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through the nose and exhale out through

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the mouth don’t be shy awesome close

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your eyes just take a moment to notice

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where you’re at today start with the

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soles of the feet we’re gonna scan the

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body all the way up from the soles all

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the way to the crown of the head so

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depending on your personality type and

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your energetic state we’ll all

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experience this body scan a little

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different depending on whether you’re

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more right brain or left brain so I

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don’t really want to tell you how to do

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it but rather just invite you to scan

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the body from the soles of your feet to

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the crown of the head and to breathe

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deep as you do so close your eyes and

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begin

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nice full body scan take your time and

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if you zoomed through it you can go back

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to the soles of the feet and try it

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again see if you notice anything new

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great and then as you’re ready you’re

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gonna take a deep breath in again and

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exhale out through the mouth don’t be

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shy so let me sigh out through the mouth

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or a little sigh we’re signalling the

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brain mm-hmm

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communicating that this time is time to

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slow down check and take stock all right

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bring the thumb to your fingerprints

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you’re just gonna move your thumbprint

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on your fingers starting out nice and

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slow and if you’re totally exhausted and

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you’re like so tired you can go to sleep

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here I got your back we’re gonna ease in

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nice and gentle so just take one moment

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at a time try to just let one present

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moment be a window or a doorway into the

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next so don’t get ahead if you’re tired

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it’s all good and that’s why we’re here

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to nurture your sweet self self-care

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self-love is the way and through this

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practice today will hopefully leave you

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feeling your turd so that you can fill

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your cup and be available to serve

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others help others nurture others all

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right release the finger tip thing we’re

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gonna bring the palms now flat down to

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the earth you’re gonna press into the

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earth and use this connection to sweet

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mama earth to press excuse me draw the

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navel down as you press into the hands

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and you’re gonna slowly lift the knees

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up towards the chest you can do it

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either at the same time for a little

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cord stimulation or if you want to keep

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it softer just one knee at a time then

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scoop the tailbone up you’re gonna give

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yourself a big hug wrap the arms around

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your legs and then close your eyes and

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find what feels good to hear you might

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go up you might Rock gently side to side

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you might point and flex the feet and

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we’re just finally dropping in realizing

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oh my gosh I need this time

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this practice feel your yoga mat rising

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up to meet your back body this practice

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has your back I have your back I admire

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you for being the type of person who is

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willing to serve others but even more so

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for taking the time to make sure that

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you yourself are taken care of and

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nurtured so that you can do your job be

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your best self hold on to your right

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knees and the left leg out long go ahead

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and let the left heel come to the earth

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you’re really gonna squeeze the right

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knee up towards your heart and then open

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it up towards your shoulder again

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squeeze it up towards your heart and the

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action of trying open towards your

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shoulder already activate your left leg

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so firm down through the left thigh bone

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left toes up towards the sky take a deep

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breath in and a long breath out great

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then you’re gonna lift your left knee up

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press your left foot into the ground

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you’re just gonna shift your hips over

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to the right and then extend your left

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leg out again and we’re coming you’re

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gonna come into a supine twist

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so you’re just shifting your hips that

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were towards the right a little bit and

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then right knee comes over towards the

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left side of your mat and then you can

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stay here opening up through the right

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armpit chest the PEC the shoulder or

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bend the left knee you’re gonna reach

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down aim to grab your right excuse-me at

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your left foot your left toes with your

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right hand and then we open up the chest

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here so you’re opening the right

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shoulder towards the right kind of down

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towards the earth and then the last

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yummy ingredient here is just breathing

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into the belly

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I think spa breaths today whatever that

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means to you the way you would breathe

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in a spa don’t get sad if you’ve never

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been to a spa you know don’t choose that

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path just use the creative image – what

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would a spa breath be like a blissful

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breath

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hmm one more inhale in here right down

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into the belly gorgeous and the Newser

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exhale to release that bottom flips

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bottom leg and then slowly guide it back

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all the way to center shift the hips

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down right to the center line and hug

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both knees into the chest

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awesome this time we’re going to take

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the hands to the knees or you just draw

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gentle circles in one way and then the

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other one way and then the other

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massaging the lower back the s I joined

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we’re stretching through the hips and

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the glutes and maybe most importantly we

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are just taking this time to soften our

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gaze and close our eyes breathe deep and

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again feel supported so you spend so

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much energy supporting others being

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present listening being very supportive

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so just take a moment to really feel

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that in fact you might quietly whisper

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to yourself I am supported sweet then

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hold on to your left knee send your

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right leg all the way out go ahead and

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bring your right heel to kiss the earth

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and squeeze the left knee in towards

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your heart and then open it towards your

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left shoulder again the action is

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squeezing in towards Center and then

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opening so we’re creating a little

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compression to the front of the left hip

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crease here breathe deep hm-hmm and lift

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up through your right knee press your

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right foot into the ground lift your

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hips scooch it over to the left and then

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extend your right leg out and as you’re

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ready guide the left knee over supine

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twist

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notice how this site is different right

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side left side I breathe like you love

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yourself left arm can go all the way out

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and stay there or we’ll bend the right

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knee this time maybe reach down try to

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catch the right toes right foot and then

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open the left shoulder one more time and

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then go ahead and use your right hand to

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gently guide that

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me a little deeper breathe deep here

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breathe into your belly spa breaths so

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when I get really busy with work or when

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I get really invested in other people’s

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stories I have to up my self-care and

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tend to my mental headspace not just my

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body but I have to be able to kind of

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soften my thinking space and make sure

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that I’m taking time to restore and tend

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to myself so that I don’t spiral out of

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control

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worrying about others or depleting

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myself take one more breath that’s why

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the spa breath is so important okay and

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then use an exhale to release the bottom

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leg and we’ll shift slowly back to

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Center

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hug both knees into the chest and then

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this time we’re gonna inhale in exhale

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peel the nose up toward the knees so it

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doesn’t have to come close just creating

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spaciousness between the vertebra and

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then if you want you can grab the feet

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you can grab the shins or you can take

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your hands in to the midline and take a

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little happy baby here so I have some

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options little Hedgehog pose maybe

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you’re here or happy baby take three

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cycles of breath here count amount one

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two and three

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and then we’re gonna bring the hints to

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the backs of the thighs keep breathing

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nice long cycles of breath arena rock

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and roll all the way up so take your

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time massaging through the length of

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your spine you should feel really

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awesome

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we’re also waking up the core muscles

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that we need for a strong back but also

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a nice connection to that third chakra

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which is our home base is that self-care

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Center and then rock as many times as

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you feel awesome and comfortable and

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they’re going to come all the way

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through to a nice comfortable seat you

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can center yourself on the mat and then

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right away let’s inhale reach for the

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sky big stretch and then exhale you’re

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going to open twist to the left now

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fingertips can go down to the earth or

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maybe you catch a little bind and then

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inhale reach for the sky back to Center

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and exhale to the right catch a bind or

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fingertips on the mat inhale back up to

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Center lift all four sides of the torso

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lift and lengthen exhale open twist to

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the left

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inhale the center sync up with your

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breath here open twist to the right and

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you can find a little more fluid

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movement here inhale reach up high

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exhale open twist

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maybe integrating the neck here

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keep it going one more time on each side

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beautiful inhale reach up exhale bring

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the hands down you’re gonna open the

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legs a little wider now so that we come

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into baddha konasana so the soles of the

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feet are gonna come together

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you’re going to take your hands to your

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feet and you’re going to practice a

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little self massage now you can start by

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taking the thumbs to the arches of your

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feet and just going to kind of start

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there and work your way out and then

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take your eyes off the video and I mean

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this with all sincerity like really

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focus in on what you’re doing

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I’m I’m laughing because I know it can

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seem kind of silly but many people will

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get emotional here

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and I want to tell you why I think that

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but I don’t I just want you to feel your

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way through this and if you’re not

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feeling anything that’s great to just

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give yourself a nice little foot massage

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breathe diva all right and when you’re

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ready you can open the feet as wide as

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you can just like a book I don’t have to

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00:13:50,190 –> 00:13:51,750
force it and you’ll grab the ankles

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trying to keep the feet open and then

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roll up really tall through your spine

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inhale lots of love in stay present

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exhale relax your shoulders down lots of

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love out I try to create more space

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00:14:04,770 –> 00:14:07,550
inhale lots of love in lift your chest

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exhale relax the shoulders down lots of

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00:14:11,250 –> 00:14:13,920
love out great take the left ear drop it

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00:14:13,920 –> 00:14:15,480
over the left shoulder breathe deep so

285
00:14:15,480 –> 00:14:17,130
I’m actively kind of tagging some weight

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down through my right elbow and then

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bring it up to Center nice and easy

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breezy over to the other side oh yeah

289
00:14:27,080 –> 00:14:29,610
awesome bring it back to Center

290
00:14:29,610 –> 00:14:31,530
take the hands lift them up bring them

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00:14:31,530 –> 00:14:33,960
to the outer edges of the legs slowly

292
00:14:33,960 –> 00:14:36,930
close the knees together lean back lift

293
00:14:36,930 –> 00:14:40,590
your shins if this is too much on your

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00:14:40,590 –> 00:14:42,210
back and we’re kind of needing to

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00:14:42,210 –> 00:14:43,680
nurture the back you keep the toes on

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00:14:43,680 –> 00:14:45,110
the ground or heels on the ground

297
00:14:45,110 –> 00:14:46,800
otherwise you’re just going to get a

298
00:14:46,800 –> 00:14:48,750
little score strengthening you can hold

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00:14:48,750 –> 00:14:50,580
on to the backs of your legs or you can

300
00:14:50,580 –> 00:14:52,920
send the fingertips out wide we’re gonna

301
00:14:52,920 –> 00:14:54,390
breathe deep here and see if we can keep

302
00:14:54,390 –> 00:15:00,090
a nice calm cool softness in the face so

303
00:15:00,090 –> 00:15:03,990
soften your brow and then the pose is

304
00:15:03,990 –> 00:15:05,550
really meant to inspire the breath and

305
00:15:05,550 –> 00:15:07,620
the breath there to nurture the pose so

306
00:15:07,620 –> 00:15:09,720
the more we can sync those two things up

307
00:15:09,720 –> 00:15:14,850
the better so breathe deep awesome then

308
00:15:14,850 –> 00:15:16,290
in the air here see if you can catch

309
00:15:16,290 –> 00:15:17,430
some air you’re gonna cross one ankle

310
00:15:17,430 –> 00:15:20,130
over the other bring the palms together

311
00:15:20,130 –> 00:15:23,040
and then we’re gonna slowly clap and

312
00:15:23,040 –> 00:15:26,010
then rock all the way through and take

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00:15:26,010 –> 00:15:28,950
it to downward facing dog take your time

314
00:15:28,950 –> 00:15:30,110
getting there

315
00:15:30,110 –> 00:15:34,430
let each movement be soft and easy

316
00:15:34,430 –> 00:15:36,930
remember the intention of today’s

317
00:15:36,930 –> 00:15:40,950
practice is not meant to bust your chops

318
00:15:40,950 –> 00:15:42,070
or

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00:15:42,070 –> 00:15:44,410
cube but rather to nurture so let your

320
00:15:44,410 –> 00:15:46,690
movement and the way you move reflect

321
00:15:46,690 –> 00:15:55,000
that shake the head soften through your

322
00:15:55,000 –> 00:15:59,920
jaw and then here we go we’re gonna do

323
00:15:59,920 –> 00:16:02,950
baby steps all the way to the top of the

324
00:16:02,950 –> 00:16:04,900
mat but really see how many steps you

325
00:16:04,900 –> 00:16:06,670
can take so pay attention to the nuance

326
00:16:06,670 –> 00:16:08,800
try to stretch through the facha of the

327
00:16:08,800 –> 00:16:13,090
foot the ankles the Achilles you might

328
00:16:13,090 –> 00:16:15,610
crisscross the feet to get more into the

329
00:16:15,610 –> 00:16:18,700
calves and through the backs of the

330
00:16:18,700 –> 00:16:23,290
knees the hamstrings then once you

331
00:16:23,290 –> 00:16:24,820
arrive at the top of your mat bring the

332
00:16:24,820 –> 00:16:27,340
feet hip width apart and bend your knees

333
00:16:27,340 –> 00:16:30,640
so that we can give some love and by

334
00:16:30,640 –> 00:16:32,980
some I mean a lot of love to your lower

335
00:16:32,980 –> 00:16:37,030
back clasp opposite elbow and breathe

336
00:16:37,030 –> 00:16:39,340
deep inhaling lots of love in as you

337
00:16:39,340 –> 00:16:42,880
bend your knees generously I’m exhaling

338
00:16:42,880 –> 00:16:45,690
relaxing the weight of your head over

339
00:16:45,690 –> 00:16:52,110
letting go fabulous release the arms

340
00:16:52,110 –> 00:16:54,430
press on all four corners of the feet

341
00:16:54,430 –> 00:16:56,200
tuck your chin into your chest and with

342
00:16:56,200 –> 00:16:58,240
so much love and tender loving care roll

343
00:16:58,240 –> 00:17:01,230
up to Mountain Pose

344
00:17:08,020 –> 00:17:13,130
ozzie rise up here try not to fidget and

345
00:17:13,130 –> 00:17:14,990
if you did it’s all good take what you

346
00:17:14,990 –> 00:17:20,359
need and see if you can just pause and

347
00:17:20,359 –> 00:17:22,339
be still here allow your breath to

348
00:17:22,339 –> 00:17:23,800
evolve

349
00:17:23,800 –> 00:17:28,000
nice full loving breaths

350
00:17:34,980 –> 00:17:37,140
awesome then we’ll slowly bat the

351
00:17:37,140 –> 00:17:38,730
eyelashes open if your eyes were closed

352
00:17:38,730 –> 00:17:43,470
we’re an inhale reach up look up and

353
00:17:43,470 –> 00:17:45,600
then exhale soft bend the knees as you

354
00:17:45,600 –> 00:17:49,590
open twist to the left and then inhale

355
00:17:49,590 –> 00:17:52,230
reach up look up ground through the

356
00:17:52,230 –> 00:17:54,480
heels exhale soft bend both knees as you

357
00:17:54,480 –> 00:17:55,919
open twist to the right and then keep it

358
00:17:55,919 –> 00:17:57,330
going just like we did before inhale

359
00:17:57,330 –> 00:18:01,380
reach up rise up and sync up with your

360
00:18:01,380 –> 00:18:04,559
breath exhale open maybe look back and

361
00:18:04,559 –> 00:18:09,210
then inhale reach up look up rise moving

362
00:18:09,210 –> 00:18:11,309
with your breath and again protecting

363
00:18:11,309 –> 00:18:13,260
the knees by keeping them nice and bent

364
00:18:13,260 –> 00:18:15,179
every time you open twist so most people

365
00:18:15,179 –> 00:18:17,460
practicing this will probably Intuit

366
00:18:17,460 –> 00:18:20,150
that but just in case be really mindful

367
00:18:20,150 –> 00:18:26,520
soften and dizzy open twist let’s do one

368
00:18:26,520 –> 00:18:29,850
more on each side nice yummy spa breaths

369
00:18:29,850 –> 00:18:36,570
inhale reach awesome the next time you

370
00:18:36,570 –> 00:18:39,450
inhale reach for the sky bring the palms

371
00:18:39,450 –> 00:18:41,100
together you give it a clap if you like

372
00:18:41,100 –> 00:18:43,320
and then we’re gonna forward fold all

373
00:18:43,320 –> 00:18:46,100
the way back down

374
00:18:46,130 –> 00:18:49,410
great then bend both knees here right

375
00:18:49,410 –> 00:18:51,000
fingertips are gonna come to the center

376
00:18:51,000 –> 00:18:52,830
of your mat and then you’re gonna slowly

377
00:18:52,830 –> 00:18:54,450
straighten just the left leg keep the

378
00:18:54,450 –> 00:18:55,830
right knee bent as you reach left

379
00:18:55,830 –> 00:18:58,169
fingertips up towards the sky big open

380
00:18:58,169 –> 00:19:01,410
twist and then take it down inhale

381
00:19:01,410 –> 00:19:04,020
exhale open twist to the right

382
00:19:04,020 –> 00:19:06,840
straighten the right leg keep the left

383
00:19:06,840 –> 00:19:10,620
knee bent and back down and same thing

384
00:19:10,620 –> 00:19:13,980
so you inhale the center exhale the

385
00:19:13,980 –> 00:19:16,250
twist

386
00:19:22,179 –> 00:19:24,799
when you’re alternating which leg is

387
00:19:24,799 –> 00:19:30,679
straight which leg is been all right

388
00:19:30,679 –> 00:19:35,830
even it out bring it all the way down

389
00:19:35,830 –> 00:19:37,250
forward fold

390
00:19:37,250 –> 00:19:38,960
awesome from here we’re gonna bend the

391
00:19:38,960 –> 00:19:41,000
knees plant the palms I’m just gonna

392
00:19:41,000 –> 00:19:42,799
step one foot back and then the other

393
00:19:42,799 –> 00:19:45,679
one plank pose of this practice just to

394
00:19:45,679 –> 00:19:47,510
wake up our Center our core big breath

395
00:19:47,510 –> 00:19:50,659
in and then exhale all the way down in

396
00:19:50,659 –> 00:19:53,049
the belly nice and slow

397
00:19:53,049 –> 00:19:55,820
loop the shoulders pull the elbows back

398
00:19:55,820 –> 00:19:59,929
inhale open the chest baby Cobra and

399
00:19:59,929 –> 00:20:03,409
then release awesome you’re gonna press

400
00:20:03,409 –> 00:20:06,350
up to all fours then curl the toes under

401
00:20:06,350 –> 00:20:10,070
and then peel it from your tail downward

402
00:20:10,070 –> 00:20:11,710
facing dog

403
00:20:11,710 –> 00:20:19,639
big big breath in Long breath sweet baby

404
00:20:19,639 –> 00:20:21,380
steps to the top of the mat take your

405
00:20:21,380 –> 00:20:25,580
time here really maximize this journey

406
00:20:25,580 –> 00:20:29,320
so you can find stretch in the side body

407
00:20:29,320 –> 00:20:32,029
again waking up through the feet tending

408
00:20:32,029 –> 00:20:35,120
to some tired legs by stretching through

409
00:20:35,120 –> 00:20:40,730
the Achilles the calf and then all the

410
00:20:40,730 –> 00:20:43,340
way back up to forward fold at the top

411
00:20:43,340 –> 00:20:47,000
of your mat great feet hip-width apart

412
00:20:47,000 –> 00:20:49,460
inhale halfway lift lengthen through the

413
00:20:49,460 –> 00:20:53,899
spine and exhale to soften and bow root

414
00:20:53,899 –> 00:20:55,700
to rise here press into the feet bend

415
00:20:55,700 –> 00:20:57,230
your knees a little reach the fingertips

416
00:20:57,230 –> 00:21:00,710
way up high big stretch and then exhale

417
00:21:00,710 –> 00:21:02,019
hands to heart

418
00:21:02,019 –> 00:21:07,190
Mountain Pose take a deep breath in and

419
00:21:07,190 –> 00:21:11,510
a long breath out beautiful so from here

420
00:21:11,510 –> 00:21:12,500
we’re gonna walk the feet together

421
00:21:12,500 –> 00:21:14,960
really together and I like to challenge

422
00:21:14,960 –> 00:21:18,620
my friends lately to try to do that

423
00:21:18,620 –> 00:21:21,340
without looking down

424
00:21:24,010 –> 00:21:25,899
it’s harder than you think then bring

425
00:21:25,899 –> 00:21:26,889
the palms together if they aren’t

426
00:21:26,889 –> 00:21:28,659
already we’re gonna shift the weight to

427
00:21:28,659 –> 00:21:31,179
the left foot and slowly pick the right

428
00:21:31,179 –> 00:21:33,399
knee up high so we’re gonna squeeze and

429
00:21:33,399 –> 00:21:34,779
lift interlace the fingertips squeeze

430
00:21:34,779 –> 00:21:37,269
and lift lift us lift you can rotate the

431
00:21:37,269 –> 00:21:39,000
right ankle one way and then the other

432
00:21:39,000 –> 00:21:41,830
and then bring the left hand back at

433
00:21:41,830 –> 00:21:42,940
your heart space and you’re gonna take

434
00:21:42,940 –> 00:21:44,889
the right foot and bring the right heel

435
00:21:44,889 –> 00:21:47,350
either all the way up to your left inner

436
00:21:47,350 –> 00:21:50,409
thigh or maybe drop it down to your left

437
00:21:50,409 –> 00:21:52,360
inner calf or maybe big toe on the

438
00:21:52,360 –> 00:21:54,730
ground for a tree pose hands on the

439
00:21:54,730 –> 00:21:58,510
heart palm face down so pick your werkes

440
00:21:58,510 –> 00:22:01,059
asana today and you’re gonna try to hug

441
00:22:01,059 –> 00:22:02,740
everything into the midline as you open

442
00:22:02,740 –> 00:22:04,899
up through that right our outer hip

443
00:22:04,899 –> 00:22:09,580
length and tailbone down think upper

444
00:22:09,580 –> 00:22:15,610
body lifting and back body grounding and

445
00:22:15,610 –> 00:22:17,470
then tap into a little ocean breath here

446
00:22:17,470 –> 00:22:20,080
you might soften your gaze down or

447
00:22:20,080 –> 00:22:22,059
challenge yourself or if it just feels

448
00:22:22,059 –> 00:22:24,940
better today we’re aspiring to look up

449
00:22:24,940 –> 00:22:30,730
you might do that find your flavor and

450
00:22:30,730 –> 00:22:36,639
breathe deep and then slowly bring the

451
00:22:36,639 –> 00:22:38,289
right knee back up squeeze and lift

452
00:22:38,289 –> 00:22:41,100
we’re gonna inhale reach for the sky

453
00:22:41,100 –> 00:22:44,169
standing one-legged Tadasana and then

454
00:22:44,169 –> 00:22:46,149
check it out exhale open twist to the

455
00:22:46,149 –> 00:22:48,070
right whoa hug everything into the

456
00:22:48,070 –> 00:22:50,679
midline open twist you might create a

457
00:22:50,679 –> 00:22:52,389
little resistance between your left arm

458
00:22:52,389 –> 00:22:54,639
and your right knee maybe you look back

459
00:22:54,639 –> 00:22:58,090
breathe deep inhale in and then exhale

460
00:22:58,090 –> 00:23:00,909
release everything Mountain Pose awesome

461
00:23:00,909 –> 00:23:03,809
works for fun inhale lift the chest

462
00:23:03,809 –> 00:23:06,539
exhale relax the shoulders

463
00:23:06,539 –> 00:23:09,519
all right inhale hands to heart shift

464
00:23:09,519 –> 00:23:11,769
your weight to your right foot bring the

465
00:23:11,769 –> 00:23:14,100
feet together without looking down

466
00:23:14,100 –> 00:23:16,419
awesome then slowly lift the left knee

467
00:23:16,419 –> 00:23:16,830
up

468
00:23:16,830 –> 00:23:20,769
so activate the core here interlace the

469
00:23:20,769 –> 00:23:23,289
fingertips squeeze and lift press away

470
00:23:23,289 –> 00:23:25,059
from the earth so press your standing

471
00:23:25,059 –> 00:23:27,580
foot down lift your chest we’re creating

472
00:23:27,580 –> 00:23:29,080
a healthy flow of energy with this

473
00:23:29,080 –> 00:23:30,340
little ditty here so stay focused

474
00:23:30,340 –> 00:23:33,090
breathe deep rotate the left

475
00:23:33,090 –> 00:23:36,090
all right start to get a little warm

476
00:23:36,090 –> 00:23:39,090
here it’s all good and then the right

477
00:23:39,090 –> 00:23:40,530
hand comes to the heart and you’ll find

478
00:23:40,530 –> 00:23:42,390
your tree pose on the other side your

479
00:23:42,390 –> 00:23:44,730
version and there’s a tendency to kind

480
00:23:44,730 –> 00:23:46,050
of push into the right side of the body

481
00:23:46,050 –> 00:23:48,780
so let’s balance out right side and left

482
00:23:48,780 –> 00:23:50,610
side of the body oh by pushing back a

483
00:23:50,610 –> 00:23:53,640
little bit finding that equilibrium that

484
00:23:53,640 –> 00:23:57,480
balance and then again you might look up

485
00:23:57,480 –> 00:24:04,440
today or soft gaze down find what feels

486
00:24:04,440 –> 00:24:05,850
good maybe you challenge yourself by

487
00:24:05,850 –> 00:24:13,020
closing your eyes I’m gonna notice

488
00:24:13,020 –> 00:24:16,530
what’s coming up in your mind your heart

489
00:24:16,530 –> 00:24:19,830
space and breathe deep create a little

490
00:24:19,830 –> 00:24:28,740
warmth awesome then you’re gonna slowly

491
00:24:28,740 –> 00:24:32,340
inhale lift the chest and exhale release

492
00:24:32,340 –> 00:24:34,140
bring that left knee back in we’re

493
00:24:34,140 –> 00:24:35,940
strengthening core here squeeze and left

494
00:24:35,940 –> 00:24:37,770
standing one-legged Tadasana inhale

495
00:24:37,770 –> 00:24:40,710
reach for the sky and then exhale keep

496
00:24:40,710 –> 00:24:42,180
pressing into that standing leg lift

497
00:24:42,180 –> 00:24:45,660
your left knee up open twist to the left

498
00:24:45,660 –> 00:24:47,760
create a little resistance here a little

499
00:24:47,760 –> 00:24:51,810
fulcrum hug navel in and up so upper

500
00:24:51,810 –> 00:24:53,490
abdominals and lower bellies zip in

501
00:24:53,490 –> 00:24:55,200
towards your navel and you might look

502
00:24:55,200 –> 00:25:00,690
back past your left shoulder breathe and

503
00:25:00,690 –> 00:25:04,070
then use an exhale to release everything

504
00:25:04,070 –> 00:25:06,870
Mountain Pose low bring the feet

505
00:25:06,870 –> 00:25:09,240
together really together bring the hands

506
00:25:09,240 –> 00:25:11,750
to your heart

507
00:25:12,110 –> 00:25:15,780
take a deep breath in and exhale close

508
00:25:15,780 –> 00:25:18,110
your eyes

509
00:25:20,970 –> 00:25:26,620
inhale cleansing exhale release

510
00:25:26,620 –> 00:25:32,050
something let something go great final

511
00:25:32,050 –> 00:25:34,240
asana we’re gonna step the feet very

512
00:25:34,240 –> 00:25:38,230
wide so feet will start parallel and

513
00:25:38,230 –> 00:25:39,790
then you’ll just enter your big toes in

514
00:25:39,790 –> 00:25:42,430
a hair so you can really feel the outer

515
00:25:42,430 –> 00:25:45,220
edges of the feet connect inhale hands

516
00:25:45,220 –> 00:25:47,200
together and lift your chest lift your

517
00:25:47,200 –> 00:25:50,170
heart exhale micro bend in the knees as

518
00:25:50,170 –> 00:25:51,370
we’ve been doing you know send the hips

519
00:25:51,370 –> 00:25:55,720
back lead with your chest standing wide

520
00:25:55,720 –> 00:25:57,160
legged forward fold

521
00:25:57,160 –> 00:25:58,480
eventually the hands will come down to

522
00:25:58,480 –> 00:26:01,270
the earth you might widen your stance

523
00:26:01,270 –> 00:26:03,580
you might make it more narrow and then

524
00:26:03,580 –> 00:26:07,420
Yogi’s choice my dear friends you might

525
00:26:07,420 –> 00:26:09,790
bring the hands in line with the arches

526
00:26:09,790 –> 00:26:11,350
of the feet bringing the crown of the

527
00:26:11,350 –> 00:26:13,660
head down if headstand is your practice

528
00:26:13,660 –> 00:26:15,390
you can send it up

529
00:26:15,390 –> 00:26:18,400
maybe we’re here keeping the wrists

530
00:26:18,400 –> 00:26:23,920
right underneath the shoulders you’ve

531
00:26:23,920 –> 00:26:25,420
done a lot of twisting but if you’re

532
00:26:25,420 –> 00:26:28,360
feeling it and you want to continue you

533
00:26:28,360 –> 00:26:31,930
can do open twist to the right and open

534
00:26:31,930 –> 00:26:32,860
twist to the left

535
00:26:32,860 –> 00:26:37,510
so we’ll take five cycles five mindful

536
00:26:37,510 –> 00:26:42,820
cycles of breath here engaging the inner

537
00:26:42,820 –> 00:26:46,890
thighs staying connected to your core

538
00:26:58,930 –> 00:27:01,990
letting go of any stress or tension by

539
00:27:01,990 –> 00:27:07,170
simply breathing with consciousness

540
00:27:07,170 –> 00:27:12,120
keeping the skin of the face soft

541
00:27:12,120 –> 00:27:17,800
and relaxed if you’re upside down make

542
00:27:17,800 –> 00:27:20,620
your way back down if you’re in a twist

543
00:27:20,620 –> 00:27:24,490
even it out will slowly walk the hands

544
00:27:24,490 –> 00:27:27,790
back out this time bring them to the

545
00:27:27,790 –> 00:27:30,490
waistline bend the knees activate your

546
00:27:30,490 –> 00:27:33,370
core and again with your heart lead the

547
00:27:33,370 –> 00:27:37,780
way rise up strong great beautiful just

548
00:27:37,780 –> 00:27:41,020
feel the effects here blood flow energy

549
00:27:41,020 –> 00:27:46,929
not flesh and then we’re gonna slowly

550
00:27:46,929 –> 00:27:50,290
inch the feet nice and slow all the way

551
00:27:50,290 –> 00:27:53,140
back in and underneath us keep the hands

552
00:27:53,140 –> 00:27:59,830
on the waistline and stand tall inhale

553
00:27:59,830 –> 00:28:02,520
lots of love in

554
00:28:02,670 –> 00:28:05,530
next Hale relax the shoulders lots of

555
00:28:05,530 –> 00:28:09,580
love out awesome work release the

556
00:28:09,580 –> 00:28:12,760
fingertips down to come up we bring the

557
00:28:12,760 –> 00:28:15,010
palms together and all the way up to the

558
00:28:15,010 –> 00:28:18,490
3rd eye close your eyes and just feel

559
00:28:18,490 –> 00:28:22,150
this out for a second here feel your

560
00:28:22,150 –> 00:28:26,110
feet on the earth feel the energy that

561
00:28:26,110 –> 00:28:29,530
you stirred up blanket yourself and love

562
00:28:29,530 –> 00:28:32,410
here and gratitude for taking the time

563
00:28:32,410 –> 00:28:36,130
to fill your cup I want to personally

564
00:28:36,130 –> 00:28:38,350
thank you for all you do to take care of

565
00:28:38,350 –> 00:28:42,610
others probably goes without saying but

566
00:28:42,610 –> 00:28:45,220
I genuinely want to get emotional but I

567
00:28:45,220 –> 00:28:47,380
genuinely believe that this practice is

568
00:28:47,380 –> 00:28:50,679
a great tool for all of us to take

569
00:28:50,679 –> 00:28:54,429
better care of ourselves so that we can

570
00:28:54,429 –> 00:28:56,910
take care of each other

571
00:28:56,910 –> 00:28:59,710
treat everyone with the love and respect

572
00:28:59,710 –> 00:29:05,860
and kindness that the world needs can I

573
00:29:05,860 –> 00:29:06,990
get an amen

574
00:29:06,990 –> 00:29:10,360
ok take a deep breath here

575
00:29:10,360 –> 00:29:16,400
and exhale one last cleansing breath the

576
00:29:16,400 –> 00:29:17,990
awesome in me Bell so awesome in you

577
00:29:17,990 –> 00:29:19,850
please show these practices anyone who

578
00:29:19,850 –> 00:29:22,190
you think might benefit from it and I’ll

579
00:29:22,190 –> 00:29:23,150
see you next week

580
00:29:23,150 –> 00:29:25,960
namaste

581
00:29:26,110 –> 00:29:32,559
[Music]

582
00:29:34,760 –> 00:29:42,910
[Music]

583
00:29:43,530 –> 00:00:00,000
you

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