Yoga for digestion

Yoga For Digestion Flow

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Hey everyone. Welcome to Yoga with Adriene.
I’m Adriene and today we have a digestive

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flow sequence to make you glow. This is the
perfect pick me up if you’ve been taking it

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easy, or you just got done with a big event,
or perhaps during the holiday season you’ve

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been taking good care and nurturing your body,
eating nice yummy heavy foods, and you’re

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craving a little kick back into a workout
routine or a yoga practice. This is the perfect

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sequence for you. It’s going to massage the
internal organs, and get those digestive enzymes

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moving and flowing, and overall just bring
a little heat to the body during these cold

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winter months. So, even if it’s hot outside,
this will be a nice sequence to make you sweat.

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So, get in something comfy, and hop on the
mat, and giddy-up. Let’s go.

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All right, let’s begin in extended child’s
pose, taking a deep breath in and finding

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a long exhale out. And we’ll spread the palms
and in your own time rise up to all fours,

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drawing the knees underneath the hips and
the wrist underneath the shoulders. Inhale,

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dropping the belly. Exhale, curling the tailbone
under, relaxing the crown of the head. Cat-cow,

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moving with your breath. Take a moment to
close the eyes here. Press up and out of the

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earth, and really connect to this line from
the crown of the head to the tip of the tailbone,

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and everything in between. Commit to your
breath for this practice. As you curl the

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toes under, walk the palms out, and take the
deepest breath in as you send the sit bones

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up and back. Exhale, downward facing dog.

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Take a moment here to dance a little. Check
it out. Paddle the feet. Find movement. Connect

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to the energy of your practice today. So,
we are doing more than just a yoga workout,

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but really exploring the practice, and whatever
it plans to serve up today. When you’re ready,

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bend the knees softly and we’re going to walk
up towards the front edge of the mat, settling

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in to Uttanasana here. This is a great opportunity
to let go of the day thus far, and again drop

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into the practice. Find what feels good here.
You can clasp the elbows. Rock a little side

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to side. Relax the head. And then whenever
you’re ready press into your feet, and on

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an inhale, we’re going to lift up to a nice
flat back position, just halfway here.

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Deep breath in. On an exhale, float it down.
Then bend your knees softly, tuck your chin

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into your chest and begin to roll it up into
mountain pose. Take a moment here to loop

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the shoulders, check in with the neck. Let
go of any tension here as you breathe deep

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and stay connected with your feet. Work it
out. Draw your palms to your heart now, coming

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into mountain pose or Tadasana, with mindfulness,
a sense of you. And we’ll begin to move. Inhale,

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reaching the fingertips up overhead. Exhale,
down through the mid-line we flow. Inhale,

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halfway lift. Exhale, soften and bow. Inhale,
reach it all the way back up. Deep breath

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in. Breathe, breathe, breathe. And exhale,
hands to heart. Awesome. Inhale, reach it

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up. Full breath in. Exhale, soft knees as
you forward fold. Inhale, halfway lift. Exhale,

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bow.

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Now, step or hop the feet back to plank. Don’t
panic. Find a little movement here and then

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slowly we’ll lower all the way down to the
belly. On a deep breath in, open your heart,

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your chest cobra. And then exhale, we release.
Curling the toes under and sending it up and

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back. Down-dog. Deep breath in. Long breath
out. And then on an inhale we step, float,

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or hop towards the front edge of our mat.
Forward fold. Inhale. Halfway lift. Move with

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your breath. Exhale, bow. Inhale, reach it
all the way up. Spread your fingertips and

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exhale to the heart. Sweet. Inhale, reach
it up. Exhale, forward fold. Inhale, halfway

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lift. Long neck. Exhale. Step, float, or hop
the feet back. Plank.

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Now, we can lower down to cobra or Chaturanga
to up-dog. Find softness in your Vinyasa here.

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Together we’ll meet. Downward facing dog.
This time inhale. Send the right leg up. Exhale

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all the way up and into your lunge. From the
low lunge, we’ll take a deep breath in and

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on an exhale let the heart open. Radiate forward.
Plant the left palm next to the right foot

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and deep breath in, we reach the right fingertips
up towards the sky. Twist. Lower that back

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knee if you need to. Breathe deep. Inhale
in and exhale. Melt it back to center. Step

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the right foot back and we Vinyasa. Moving
with the breath. Cobra or up-dog. Together

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we meet, down-dog. Inhale, left leg lifts
high. Step it up into your low lunge. Take

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a moment to get settled in. Open your heart.
And this time we’ll plant the right hand next

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to the left foot and on a deep breath in,
lift the left fingertips up to the sky.

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Find your breath. Straight line from the crown
of the head to the tip of the tailbone. On

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an exhale, melt it back and we’ll step the
back foot up to meet the front. Forward fold.

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Inhale, halfway lift. Exhale, soften and bow.
Inhale, reach it all the way up and exhale

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right back down. Forward fold. Inhale, flat
back. Exhale, bow. Inhale, step, or hop the

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feet back to plank. Choose your Vinyasa. Enjoy
your practice. Sending it back to downward

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facing dog. We’ll anchor through the left
heel and inhale, slide the right leg up. This

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time squeeze your right knee up and in towards
your heart. Take a deep breath in and on an

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exhale step the right foot up. Low lunge.
Same thing as before. We plant the left palm

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and inhale, breathe into the lower belly as
you find your twist.

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We can always have that back knee lowered
or the right hand on the waistline. Make it

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your own. Find your breath. On an exhale we
come back to center. Lower the left knee.

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Send the hips back. Forward fold here as we
breathe into the legs, breathe into the back

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body and flex the right toes up towards the
sky. Nice stretch here in the left foot as

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well as we relax the shoulders down for one
more breath cycle. In and out, and then slowly

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rolling through that right foot, we come back
to our lunge. Strong legs here as we lift

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the back knee and inhale, reach the fingertips
up. Hug the inner things towards the mid-line,

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really squeezing that right knee towards the
center as you find a strong high lunge. And

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then we gently release.

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Awesome. Find your Vinyasa here. Mix and match.
Play with strength and grace. And we’ll meet

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downward facing dog. Inhale, lift the left
leg high. Exhale, squeezing left knee up and

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in towards your heart. Strong body here, press
away from the earth. Stepping the left foot

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up into your lunge, we find our twist. Inhale,
really reaching up towards the sky. Or again,

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bringing that left hand to the waistline for
more stability. Inhale in. Exhale, melt it

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back to center. Lower the right knee and send
it on back. Flexing through the left foot

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this time, relaxing the weight of the head
down. You might find a little wave in the

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spine here, a little movement. Breathe into
that left hammy. And then again, rather than

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just shifting forward to the next thing, really
roll through that left foot. Enjoy each transition

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here as we lift up strong, high lunge. Really
hugging the legs in towards the mid-line,

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lengthening the tailbone down. Deep breath
in. And exhale we release.

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Awesome, and Vinyasa. Make it your own. Move
with your breath. I love this music here.

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All my friends who are a part of the Empower
Program will recognize this. It’s beautiful.

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So ride the wave. And once again we’ll meet
up in downward facing dog. Deep breath in

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through the nose. Long exhale out through
the mouth. Bend your knees. Hop the feet up

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towards the front edge. And inhale, halfway
lift. Exhale bow. Inhale, reach it all the

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way up, spread the palms. Exhale, Anjali Mudra
at the heart. Now take a moment here to perhaps

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close your eyes. Notice how you feel. Notice
the sensations in the body. Make some observations.

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Reconnect with your breath. And then when
you’re ready we’ll inhale, reach it up once

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again. Exhale, forward fold. Inhale, halfway
lift. Exhale, bow. And stepping or hopping

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the feet back to plank.

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Choose your own Vinyasa, cobra or up-dog.
Exhale, downward facing dog. Inhale, lift

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the right leg high. Exhale, squeezing that
knee up towards your heart. Inhale, find your

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twist. Exhale, back to center. This time we’re
going to pivot on the back foot and inhale.

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Rise up to settle in Warrior II. Reaching
the right fingertips forward up and back,

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we find peaceful warrior, a reverse warrior.
Deep breath in. Exhale. Back to Warrior II.

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Now softening the right elbow on top of the
right thigh we find extended side angle. Press

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into the outer edge of that back foot. Take
a deep breath in, and on your exhale send

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it all the way back, reverse warrior. Inhale
in. Exhale back to your lunge. Vinyasa. Moving

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with your breath. Finding strength. Downward
facing dog. Inhale, lift the left leg high.

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Exhale, squeeze that left knee in and up into
your lunge. Inhale, left fingertips reach

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up. Twist. Exhale, back to center.

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Pivoting on that back foot we rise up, Warrior
II. Move with your breath. Sink into that

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front knee as you reach the left fingertips
forward, up and back, peaceful warrior. Extension

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through the crown. Back to Warrior II. And
then softening through that left elbow we

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find extended side angle. Open your heart
towards the sky. Deep breath in. Exhale, peaceful

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warrior. Move with your breath. All the way
back into your lunge. This time we’re going

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to step the back foot up to meet the front.
Forward fold. Inhale, halfway lift. Exhale,

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bow. Inhale, reach it all the way up and exhale
to your heart. Right back in we go. Inhale,

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reaching it up. Exhale, fold. Inhale, halfway
lift. Exhale, bow. Inhale, step or hop the

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feet back to plank.

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Hug the elbows into the side body and inhale,
lift-up cobra or up dog. Exhale, downward

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facing dog. Inhale, right leg high. Exhale,
squeeze the right knee up in towards your

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heart. Stepping up into your lunge, we explore
a little deeper, bringing the palms together

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at the heart, hugging that right knee in towards
the center as you find your twist. Palms together

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and Namaste. Can always lower that left knee
or repeat the twist that we’ve been doing

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before. Strong legs as you really spike that
left heel towards the back edge of your mat

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and then on an exhale, release back to center.
Now again we open up Warrior II. Then peaceful

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warrior. Move with your breath to extended
side angle. Back to peaceful warrior. And

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then all the way back down to your lunge.

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So there’s no right or wrong with the breath
here, just move with nice long smooth deep

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breaths. After your Vinyasa, we’ll take it
to down dog and inhale, lift the left leg

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high. Exhale, squeeze that left knee up in
towards your heart. And we’ll step it up in

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towards your lunge. Palms come together and
we find that deep juicy twist on the other

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side. Pulling the left hip crease back. Modifying
up or down as needed. Make it your own. Strong

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alignment. Good energy. As we melt it back
to center and lift it up, Warrior II. Peaceful

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warrior. Extended side angle. Back to peaceful
warrior. Reverse it. Beautiful. And all the

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way back down to your lunge. Step the left
toes back, Chaturanga practice. And downward

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facing dog. Awesome, my friends. Deep breath
in through the nose. Cleansing breath out

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through the mouth.

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Then bend the knees generously and we’ll step
or hop it up towards the front edge. Inhale,

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halfway lift. Long beautiful neck. Exhale,
bow. Now bend your knees generously and send

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your sit bones back. Utkatasana, chair pose,
with a twist. Palms come together at the heart

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and we move towards the left outer edge of
the right arm to the outer edge of the left

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leg. Find spaciousness. Open your heart, your
chest. Draw the knees together or try pulling

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the left hip crease back as you breathe in.
And on an exhale, gently release it back to

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center. Nice work. Straight legs as we inhale,
lift up, halfway. Exhale, soften and bow.

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Then we’ll bend the knees. Drop the sit bones
and try again on the other side. Stick with

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it. You got this.

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Breathing nice long smooth deep breaths. Strong
transformative soulful breaths. In and out.

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Drop the sit bones, take a deep breath in.
And exhale, release. Awesome job. Inhale,

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halfway lift. Exhale, bow. Step or hop the
toes back. Slowly lower down. Inhale, cobra

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or upward facing dog. And exhale a very well
deserved rest. Bring the two big toes together,

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heels left to right. Pillow the head. Shake
the hips. Notice your breath. Then when you’re

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ready we’re going to transition all the way
onto our backs. Nice and slow, for a little

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core strengthening practice. Take your time
getting there. And when you do, we’re going

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to interlace the fingertips behind the head,
elbows nice and wide. Then lifting the shins

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up parallel to the ceiling and lifting the
head and the neck and the shoulders up, we

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draw right elbow to left knee. Straighten
the right leg out long. Then switch.

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Left elbow to right knee. Back and forth.
Yogi bicycles. Finding a rhythm with the breath.

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Moving from left to center. Right to center.
Careful not to crunch the neck. Keep the gaze

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up or a spaciousness between the chin and
the chest. Stick with this rhythm or begin

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to speed it up, scooping the tailbone up,
drawing the navel down. Focus on your breath.

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Make it your own. If you like, when you get
bored, you can bring that Simba into your

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hands and bring Simba up and over. Back and
forth. Back and forth. Deep breath in. Smile.

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Exhale, release. Hug the knees into the chest.
Awesome.

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Then we’ll cross the right ankle over the
left. Grab the outer edges of the feet and

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shake it off with a little playful rocking,
back and forth, back and forth. Until you’re

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ready to come back to all fours. Curl the
toes under. Send the sit bones up. Downward

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facing dog. This time we’re going to walk
the toes up, just a hair. And reach the right

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arm to clasp either the outer edge of that
left ankle, left shin or calf, even the back

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of the knee or the thigh. This is a challenging
twist here that requires nice deep full breaths.

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Careful to not clench in the face or in the
shoulders. And then we’ll slowly release back

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to center and experiment with this downward
dog twist on the other side. No toxic thoughts

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if you’re not there yet. It gives you something
to work towards, something to look forward

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to. Deep breath in as we look underneath the
right armpit, chest. And exhale, release back

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to center. Awesome job. Final Vinyasa here.
You can skip it if you like. Cobra or upward

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facing dog. And exhale. Balasana. Bring the
palms together, up and over head. Find a little

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sway. Then slowly we’ll rise up, for a little
playtime.

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So this isn’t just for advanced yogis or people
wanting to deepen their practice. This is

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really what yoga home practice is all about.
So you can go into a pigeon here as I’m demonstrating

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or if you’re not really feeling the hip opener
but you’ve been working on crow pose, you

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might take this moment now to practice Bakasana.
So this is essentially a free style moment

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for you to really ask yourself what do I need
and how can I play with that. For me this

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is the real yoga. This is what home practice
is all about. Empowering yourself to just

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play on the mat. I just tried a side arm balance.
Maybe it’s straight to Shavasana for you here

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or maybe you turn your perspective on its
side for a side plank. You can do as much

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or as little as you like here. Maybe just
coming to a nice comfortable seat, a meditation

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pose or bow pose. Take a couple moments here
to play.

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Again, remember this is your practice, your
moment. My best advice to you in this moment

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is don’t decide where it ends. Enjoy. Take
your time and when you’re ready we’ll meet

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in a flat back position. Slowing it down,
hugging the knees into the chest, maybe taking

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a reclined twist or two. We’re moving straight
into a reclined cobbler’s pose. Stabilizing

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through the sacrum and the spine, allowing
the skin or the face to soften and relax.

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Notice how you feel. And eventually take a
moment to just be still in corpse pose. If

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you want to skip the outro of this video you
can sit up now and just go ahead and pause,

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maybe resting a little longer in Shavasana
today. Rock on.

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All right my friends, excellent work. Good
job. If this was challenging for you, don’t

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worry, it’s a challenging sequence. It’s definitely
a more intermediate flow variations there

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for you. But something everyone can benefit
from if they want to deepen their practice.

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This is also very similar to my Reboot Program
and my Empower Program, which is my version

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of Power Yoga. Reboot is a 29-day yoga experience
to totally reboot the system and just lifestyle.

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It’s great after a breakup or like I said,
a big event or the holidays when you’re looking

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for that perfect pick me up. So, if you like
this style and you’re hungry for more, go

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to FindWhatFeelsGood.com and check out Reboot
and Empower there. I always love your feedback.

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Return to the practice. See how it grows and
evolves, and I look forward to hearing from

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you. Have a lovely rest of your day. Drink
lots of water. Namaste.

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