Yoga at work

Yoga For Your Lunch Break

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what’s up everyone welcome to yoga with

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Adriene today we have an awesome quick

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simple sequence that you can do

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practically anywhere so a lot of us just

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did the 30 days of yoga which is still

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available if you want to do it and we’re

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wondering you know how do we maintain

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this motivation and stick to our yoga

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every day so hopefully this guy will be

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in your back pocket literally you can

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keep it on your phone you can do the

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sequence on your phone you don’t need a

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yoga mat you don’t need your fancy yoga

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pants you can do this in your office

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break room or in your office or in a

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closet or if you have time at home this

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is a great quick little sequence to

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sneak in when you want to find what

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feels good and tend to yo’self also

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stick around after the sequence I have a

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little treat for you to aid in your

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lunchtime pleasures anyway let’s hop on

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the mat or you don’t need a mat let’s

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hop on our feet and get moving all right

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so to begin today we’re going to come to

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a nice wide stance maybe about hip width

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apart or just a little bit wider look

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like I was getting ready for something

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they’re just cleaning off my mat toes

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are pointing forward and as I said

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before you can practice this without a

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mat but definitely take your shoes off

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so if you’re sneaking this in it your

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office or you just ran into a nice quiet

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room for a quick yoga break take off

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your shoes maybe take off your socks and

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go ahead and take a look down at your

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feet here for just a moment maybe

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lifting the toes and pressing into all

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four corners of the feet so we can think

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about pressing into the ball joint of

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the big toe pressing into the ball joint

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of the pinky toe and then anchoring down

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through the back two corners of the heel

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then you can release the toes down and

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we’ll stand up nice and tall and nothing

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fancy here we’re going to inhale squeeze

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the shoulders up to the ears breathe and

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deep and on an exhale slowly dropping

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the shoulders down fingertips towards

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the earth mmm

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here we go again inhale squeeze

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shoulders to ears and exhale releasing

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them down now we’re going to close the

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eyes and keep this going so you can take

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a look or take your gaze off the video

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and continue this motion moving with the

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breath inhaling squeezing up and then

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exhaling dropping the fingertips down

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shoulders down down down

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keep it going inhale squeeze and exhale

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shoulder blades maybe begin to drawl

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together as we anchor shoulders

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fingertips down keep it going with your

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breath and then you can add your own

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little flavor to this so maybe it’s

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circles if you’re feeling kind of sleepy

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and soft or maybe you’ve had kind of a

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frustrating day or just an active day

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and your energy or Chi is already kind

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of high you might speed it up inhaling

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and dropping on the exhale like so or

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nice smooth circles so let’s take a

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couple more rounds here a lot of us

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carry right this tension in the neck and

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shoulders and even just you know you

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wake up on the wrong side of the bed and

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that can begin to collect really fast in

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the neck and shoulders and so we’re

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going to release it right here right now

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cold draw the palms together at the

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heart now and just let the shoulders

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release we can keep the feet where they

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are or perhaps now you bring the feet

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together just kind of checking in with

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our balance and stability today

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spreading the toes once again you might

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lift them spread them and then press

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into all four corners of the feet we

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come to what we might refer to as some a

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steep D he here four-part equal standing

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and if you’re like what you might check

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out that video we have a video just for

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that a cute silent video stand up nice

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and tall here lift your sternum to your

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thumbs and find a nice long smooth

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conscious breath so the most important

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thing of this little yoga break for me

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is just taking a moment just a moment

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we’re not going to be here long to slow

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down and to breathe deep a little

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self-love moment taking this time

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to connect with the breath with your

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energy and nurture yourself kind of take

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care of yourself so that you can take

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care of others right

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putting your oxygen mask on first and

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then taking care of others tending to

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your energy your energetic health so

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that you can do beautiful loving nice

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things for others maybe you make someone

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lunch after your yoga break maybe you

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leave someone a little love note so just

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a moment more here finding a nice

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extended inhale I may be playing with

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pushing that exhale extra-long awesome

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then we’ll drop the fingertips down and

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take a deep breath and as you reach all

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the way up towards the sky nice and tall

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again if you’re feeling a little like

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willow today you can come back to that

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wide stance where we’re at so you have

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two options here to kind of zip the

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energy of the legs together or to press

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into the feet hip width apart really

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drawing energy up from the arches of the

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feet either way we lengthen the tailbone

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down and we find some of our Bundys if

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you’re familiar some of these locks that

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we play within the body may be mula

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bandha drawing energy up from the pelvic

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floor

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maybe you Deanna bundle to spine and if

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you’re just like what-what don’t worry

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check out the foundations of yoga but

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really it’s just about connecting to the

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energetic body so you can really do no

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wrong here the awareness is key we

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inhale spread the fingertips wide and

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exhale out through the mouth

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inhaling again press into your feet

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maybe draw a line with the nose look up

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and exhale out through the mouth drop

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your shoulders down

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maybe widen the hands a little bit draw

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your pinkies towards the front deep

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breath in and exhale out through the

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mouth let it go awesome take your right

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hand to your left wrist press into your

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left foot

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as you teeter-totter to the right side

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body stretch right shoulder comes

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underneath your deep breath in and

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exhale back to Center take your left

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hand to your right right wrist say that

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five times fast

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right wrist right wrist and we stretch

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it out draw your left shoulder

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underneath open your heart up towards

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the sky deep breath and exhale back to

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Center cool rain it down interlace the

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fingertips behind again feet hip-width

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apart or flush together we press into

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our foundation open up the chest here

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deep breath in draw the knuckles down

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and away and then maybe just a little

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free play time here with the neck with

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the nose may be nodding yes or no

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and maybe a couple circles around in

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great if that’s all you have time for

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take a moment here to bow your head to

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your hands press the palms together and

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set an intention for the rest of your

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day give thanks for the lunch you’re

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about to have if you have more time

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let’s continue on by reaching the

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fingertips up way high full body stretch

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again and this time on an exhale bend

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your knees generously and weave forward

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fold so little goes a long way here

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taking a moment to breathe in and out

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through the nose go ahead and let it out

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through the mouth whenever you feel

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inspired here having a little

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conversation with yourself with your

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breath we stretch it out maybe grab the

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elbows here you know what to do then on

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an inhale we’ll inhale lift up to a flat

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back position follow your breath find

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nice length here and then on your exhale

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so follow your breath take it down great

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we’ll bring the fingertips to the mat

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and slide the right toes back lower your

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right knee and just take a couple

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moments to breathe here you might Rock

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front back you might widen your stance

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make sure that this front knee isn’t

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extending over this front ankle let’s

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keep it nice and stacked and we find a

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little movement if it feels right and

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your attire allows you might lift your

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back knee up oh yeah

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and then we’ll plant the palms and slide

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the left toes back to our one and only

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plank we’re going to do here stretch the

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calves here by peddling the feet press

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away from the earth so don’t collapse

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here but really press away from the

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earth draw your navel up breathe breathe

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breathe and then we’ll send the sit

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bones up and back to a downward facing

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dog man we’re going to fill three

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breaths here so how you feel that fill

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them feel them to is entirely up to you

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you might pedal the feet you might come

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to a beautiful place of stillness

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grounding you might press into your

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goals you might bend the knees

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generously

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everyone melt your heart back fill your

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three breaths with love a little

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lunchtime love a little gratitude

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and then after your three breaths we’re

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going to step the right foot up into our

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lunge and lower the left knee down okay

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same thing as before here we just take a

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little moment to explore where are you

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sore where are you tight playing in this

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low lunge and we can always keep that

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left knee down or if your body’s feeling

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it you might lift it up for a moment or

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two filling these moments with full deep

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breaths and then we’ll send that left

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foot back in taking a couple steps or

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one big step all the way up back to that

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forward full great inhale halfway lift

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once again and exhale bow awesome we’re

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going to bring the fingertips to the mat

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and now we’re going to widen the feet

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toes are going to turn out left to right

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and we’re going to squat back down

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hopefully you didn’t wear a miniskirt to

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work today

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just kidding and we’re going to come to

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a little yogic squat so this this might

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seem a little far-fetched but you really

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can do this anywhere and again we don’t

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need the yoga mat we can just kind of

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drop to our feet it’s great if you’re

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not wearing shoes here to kind of

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stretch the poor blocks of feet that we

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stand on that we walk on if you are in a

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more comfy place and you do have your

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stretchy pants on or something you might

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come to a little Milazzo no variation

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here so often we skip yoga practice

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because we don’t have the right clothes

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on we don’t have enough time or like

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there’s all these excuses right I know I

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do it too but here we may kind of no

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excuse even if you’re here just playing

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with your feet if you did wear that

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miniskirt to work today it’s not very

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feminist of me I’m just playing you know

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you know I’m a Hepburn pant wearing

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anyway

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try out to be too silly on the first

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video that can be here but it’s a little

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lunch break yoga so we can have some fun

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take one more breath wherever you are my

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friends nice conscious full nourishing

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breath in and then on your exhale gently

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release okay we’re going to come to

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seated here I’m going to send the legs

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out nice and long take a deep breath in

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sit up nice and tall as you exhale hug

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that right knee all the way up and in

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okay this is a little moment for the

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hips it’s going to be yummy so you might

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just take your foot and cradle it like a

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baby here if your body allows you might

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even take your foot into this kind of

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hook of your elbow and cradle it even

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more if you’re new to the practice

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you’ll be surprised how quickly this

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will stretch with regular practice so if

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you’re new and you’re like this is all I

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got right here a little toe movement

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that’s great just check in with the hip

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you can also Rock a little front to back

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so to each his own here sit up nice and

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tall and we’re going to take it into a

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twist so we’ll release the right foot to

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the ground inhale send the left

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fingertips up high high high stretch

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through the left side body and then

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we’ll turn towards the right side moving

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into a gentle twist nice long smooth

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deep breaths sweeping up and down the

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spine here really gentle really yummy as

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we breathe in and out and then we’ll

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release back to Center

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and we’ll do the same thing on the other

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side so we’ll take a deep breath in and

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exhale hug Heol left knee up into your

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heart and in your own time we come to

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check in with this left hip it’s a

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little movement here this is also just

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giving us a moment to sit up nice and

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tall and to check in with our posture to

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remember remind ourselves that it’s all

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connected so as we work as we continue

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to taskmaster throughout the rest of the

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day we can still kind of do it with this

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awareness of the spine and the full body

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experience after a couple rocks

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go ahead and take your left foot to the

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ground and we’ll inhale reach the right

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fingertips up high breathe through the

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left side body stretch stretch stretch

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and then we’ll take it over into our

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twist so it’s not really about how far

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you can go in fact resist the urge to

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lean back sit up nice and tall head over

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heart heart over pelvis and we breathe

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nice rejuvenating revitalizing breaths

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into that lower belly our mind begins to

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think of lunch and we acknowledge those

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thoughts and come back to the bread cool

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and we’ll slowly unravel and we have a

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couple options here okay if you’re at

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home you have your mat you have your

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blanket out or something then go ahead

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and take a moment to come to flat back

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and rest

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oh yeah baby so stay here and relax

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decompress you might draw a couple lines

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00:15:20,980 –> 00:15:22,330
with the nose back and forth here

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00:15:22,330 –> 00:15:24,820
massaging the back of the head if you’re

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not in a place where you necessarily

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feel comfortable lying on the ground you

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know I like to keep it real

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come come back to your desk chair your

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office chair or your kitchen stool and

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sit up nice and tall

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so you’re settling in for a brief

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shavasana here shavasana corpse pose

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lying flat on the ground or you’re

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coming to a nice comfortable seat and if

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you’re sitting up see if you can go

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ahead and ground the feet both feet on

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the ground sitting up nice and tall

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wherever you are my friends take a

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00:16:00,730 –> 00:16:07,320
moment to just close your eyes and relax

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you can press it’s so hard to kind of

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00:16:10,450 –> 00:16:13,150
stop and slow down we’re so used to

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moving you know kind of hurried and

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rushed so here we just take an unhurried

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00:16:17,500 –> 00:16:20,860
moment for ourself again acknowledging

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how important this is so that we can

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give back to others so that we can give

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so we can serve others so that we can

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make someone line

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so that we can leave a little kindness

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in our trail if you find this moment

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right here right now really challenging

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00:16:45,620 –> 00:16:47,120
welcome to the club it’s hard to slow

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down so we’ll just take three more

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breaths filling three more breaths in

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your own time just nice quiet stillness

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00:16:54,379 –> 00:16:56,800
here

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and then after three rats well slowly

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about the eyelashes open open your eyes

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draw your palms together at your heart

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and we seal this deal by bowing to one

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00:17:28,109 –> 00:17:28,530
another

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namaste this is our first video back of

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New Year and I’m very grateful the

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00:17:34,830 –> 00:17:36,360
lesson here the idea is that a little

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00:17:36,360 –> 00:17:40,980
bit of yoga goes a long way so do what

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you can let’s stay committed to

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practicing a little bit of yoga every

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day and I’ll see you next time namaste

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00:17:48,440 –> 00:17:51,390
all right my friend so awesome job this

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00:17:51,390 –> 00:17:53,280
is a sequence that you can literally

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keep in your back pocket right you can

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00:17:54,690 –> 00:17:57,120
have this bookmarked on your phone or

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00:17:57,120 –> 00:17:59,670
you can even memorize this and have it

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00:17:59,670 –> 00:18:01,770
as a go to just kind of lunch break yoga

390
00:18:01,770 –> 00:18:05,490
mama a little feed your soul and stretch

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00:18:05,490 –> 00:18:07,620
your body a moment to tend to the self

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00:18:07,620 –> 00:18:09,390
of course the idea again being that we

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nurture ourselves we take the time to do

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the work and check in with our bodies so

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that we are more capable and open and

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00:18:17,580 –> 00:18:20,309
available to do loving beautiful things

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00:18:20,309 –> 00:18:23,460
for others like making someone lunch or

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00:18:23,460 –> 00:18:25,110
even just making yourself lunch so my

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00:18:25,110 –> 00:18:26,550
big surprise is I’d like to share a

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00:18:26,550 –> 00:18:30,090
lunch recipe with you I was able to

401
00:18:30,090 –> 00:18:31,800
collaborate with kin community on an

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00:18:31,800 –> 00:18:33,660
awesome show called crazy happy cooking

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00:18:33,660 –> 00:18:35,580
the idea is kind of taking the

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00:18:35,580 –> 00:18:37,980
principles of yoga you know and bringing

405
00:18:37,980 –> 00:18:39,480
them into the kitchen so finding what

406
00:18:39,480 –> 00:18:41,760
feels good breaking the rules a little

407
00:18:41,760 –> 00:18:44,730
bit working with what you got so hop on

408
00:18:44,730 –> 00:18:46,020
over there to check out my Tartine

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00:18:46,020 –> 00:18:48,540
recipe and let me know what you think in

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00:18:48,540 –> 00:18:51,000
the comments down there below was super

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00:18:51,000 –> 00:18:53,970
fun to make and I think it really kind

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00:18:53,970 –> 00:18:56,520
of goes with this idea of taking you

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00:18:56,520 –> 00:18:58,140
know a moment each day you don’t need a

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00:18:58,140 –> 00:19:00,000
big fancy gym membership you can just

415
00:19:00,000 –> 00:19:01,170
kind of do it in the comfort of your own

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00:19:01,170 –> 00:19:03,840
home can even do a little yoga in your

417
00:19:03,840 –> 00:19:05,640
kitchen while you cook and find what

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00:19:05,640 –> 00:19:07,980
feels good taking the time making the

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00:19:07,980 –> 00:19:09,929
time to tender yourself so you can do

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00:19:09,929 –> 00:19:11,850
wonderful things with your life and

421
00:19:11,850 –> 00:19:14,670
serve others sounds pretty good to me

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00:19:14,670 –> 00:19:16,530
alright let me know what you think down

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00:19:16,530 –> 00:19:18,450
below take this with you every day

424
00:19:18,450 –> 00:19:20,490
there’s no excuse now you know take this

425
00:19:20,490 –> 00:19:21,990
yoga with you in your office share with

426
00:19:21,990 –> 00:19:24,860
your coworkers do it with your kids and

427
00:19:24,860 –> 00:19:27,070
take good care love

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00:19:27,070 –> 00:19:29,169
so much I’ll see you next week regular

429
00:19:29,169 –> 00:19:30,880
videos are rockin and rollin we got lots

430
00:19:30,880 –> 00:19:33,580
of fun stuff 30 days of yoga continues I

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00:19:33,580 –> 00:19:35,799
think that’s all for now we bring our

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00:19:35,799 –> 00:00:00,000
palms together and I bow to you namaste

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