Yoga for swimmers

Yoga For Swimmers – Yoga With Adriene

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hey everyone and welcome to yoga with

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Adriene I’m Adriene and this is my pal

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Benji and today we have a special yoga

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for swimmers practice so this is a great

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sequence for avid swimmers or amateur

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swimmers like me Benji is a avid swimmer

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he’s professional so that’s why I had

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him come here today alright hop into

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something comfy and let’s get started

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[Music]

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all right pal let’s begin in tabletop

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position

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take your time getting down on all fours

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and spread your hands super wide lots of

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artists in the hands here to start we’re

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going to start with some gentle spinal

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flexion so drop the belly when you’re

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ready and use a big breath in to slowly

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open not just the chest but also the

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throat pick up opening the neck the

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throat here and then right here we’re

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going to wrap the shoulder blades around

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and plug them behind the heart center as

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we open a chest so again we’re not

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allowing the upper back body to round

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but rather really exaggerating this

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wrapping of the shoulder blades the

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scapula in as you continue to breathe

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here and then when you’re ready we’ll

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flip it chin to chest rounding through

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just one of these today feeling that

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length in the lower body as you lengthen

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the tailbone down awesome inhale come to

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tabletop position so nice neutral spine

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again and then drop the elbows where the

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hands are and start to open up through

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the chest the shoulders even more so

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really lift your tail towards the sky

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and let that be what draws the knees

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back and then as you’re ready we’ll

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start to sink the heart it chest towards

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the earth and if you’re an avid swimmer

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you might not even get the forehead down

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all the way so so know where you’re on

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and if you’re just here playful amateur

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swimmer like me then you might get the

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forehead down the point is wherever you

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are today just enjoy this

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practice let it be playful so this is a

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sequence that is going to support the

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muscles of a avid swimmer or a playful

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swimmer but most importantly it just

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reminds us to connect mind and body so

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we can stay healthy and injury-free

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balanced in alignment one more breath

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here and heart to earth pose press into

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your toes claw through the fingertips

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then you’re going to carve a line all

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the way through come to Fink’s pose take

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your time press into the pubic bone

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press into the tops of the feet and then

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just make sure that your elbows are

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right underneath your shoulders here

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we’re going to recreate that cow pose by

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plugging the shoulders in and lifting

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the chest up so a couple of things tend

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to happen here a little clenching in the

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back of the neck we want to keep those

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line of the spine nice and open and

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freeze so tuck the chin slightly and

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then in your own time just take some

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soft easy movement can be very subtle

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opening up through the neck pressing

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into the elbows for some you’ll feel

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this in the arm muscles for others

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you’ll want to start to stretch through

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the pectorals by drawing the shoulder

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blades together so just notice what’s

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coming up and start to deepen your

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breath even more

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now we’re going to stretch through the

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feet and the ankles tone the calves and

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the claws and light a little fire in the

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core so we’ll curl the toes under

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stretch the heels back lift the kneecaps

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tone the claws and when you’re ready

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tuck the chin and lift the hips up and

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we’re here for five lengthen through the

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back of the neck four three two and one

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beautiful lower all the way back down

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and this time we’re going to release all

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the way so heart to the ground you’re

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going to send your fingertips out left

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to right so like a Texas tea here

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awesome and go ahead and plant your left

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palm down and then draw your right elbow

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up towards the sky so you have your

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right hand on the earth then we’re going

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to lift the right toes let’s listen

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carefully and nice and slow I’m going to

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take my right toes over towards the left

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side of my yoga mat and release my left

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ear to the ground now this will be

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different for everyone maybe your toes

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touch maybe your whole foot is able to

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come back here again use your right

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fingertips right palms on the earth for

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stability now breathe conscious full

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breaths here see if you can still

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maintain awareness in the neck length in

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the neck breathing deep you can stay

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here or just one more little layer one

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more option would be to very mindfully

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reach the right fingertips back to grab

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the right ankle and then you’re going to

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kick your right ankle into your right

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hand always focusing on the sensation

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over the shape so that’s not for you

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today breathe deep and then slowly we’ll

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release come back to Center

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take your time try to move from a place

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of control connect and then take a deep

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breath in in the middle

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little reset bowled hands go up and when

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you’re ready slide the left hand in and

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we’ll bend the left knee back toes up

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towards the sky and we’ll guide it on

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over to the other side take your time

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nice and slow so no clenching or

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pinching in the neck so keep the plumb

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line of the spine nice and free and open

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so the energy can flow usin lots of love

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and breath to the chest at the pectorals

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the shoulders again you can take a

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variation here reaching back and kicking

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the left foot into the left hand but if

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you feel any uncomfortable pinch or

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anything at all information that’s

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telling you to back up off it I highly

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recommend you listen to your body

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always take a deep breath in and exhale

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with control so stay connected to

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something whether it’s your brass or

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your cords have a little fun when they

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come back to Center and tracking of the

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body is one moving part excellent for

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swimmers slowly slide the hands in line

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with the ribcage and just bring them

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back even half an inch more today and

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then sock the elbows into the side body

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press into your pubic go and press into

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the tops of the feet and we’ll come up

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for a little bhujangasana you don’t have

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to press and muscle your way up in fact

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we’re wanting to create stability and

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length in the front body here so plug

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the shoulder blades in and you don’t

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have to muscle here keep it really solid

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and stable tucking the chin into the

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chest building strength mindfully

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stability so that we can avoid injury

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and discomfort when possible one more

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breath here bhujangasana cobra pose

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opening the chest really plug the

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shoulder blades in and down down up

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slowly with control really

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fabulous curl the toes under once again

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lift the kneecaps tone the quads come up

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into your power here plank pose big

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breath in as you press up and as you

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breathe out reach the heels back and

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press away from your yoga mat keep the

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plugging-in of the shoulder blades here

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in the length of the neck and then we’ll

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inhale shift forward and then exhale so

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we’re shifting forward on the toes deep

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breath in exhale lift the hips up high

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and back downward facing dog

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then take the hands as why is the yoga

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mat kind of turn them out today for this

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variation so really rooting into the

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index finger and thumb and we’re finding

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that the elbow creases shine forward and

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we have this external rotation in the

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shoulders we open up through the neck

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the front of the chest here breathing

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deep pedal it out a little bit here and

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hug the lower ribs in so you’re not just

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dumping all your weight forward with

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finding that connect to your core

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fabulous and walk the hands back in

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alignment so index finger and middle

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finger are pointing towards the front of

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your mat and stay rooted in your index

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finger and thumb and just make your dog

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really long here so walk the toes back

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walk walk walk what’s up creaky old

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floor and then inhale as if you’re going

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over an imaginary hurdle in the center

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of your mat lift the hip creases lift

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the navel nice and toned through your

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core as you shift your weight all the

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way forward into a nice long plank and

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then continue to shift your weight

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forward over the toes and you’re going

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to slowly sink into an upward facing dog

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and then from here we’re pressing away

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from the yoga mat we’re pressing into

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the tops of the feet the hips are lifted

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and we’re lifting up through the chest

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shoulder blades wrapping around plugging

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in to the center of the back body take

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one more breath here you got this inhale

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draw the navel in and up just tone the

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belly a little bit and then exhale

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go slowly lower the knees and we’re

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going to walk the hands all the way back

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to the knees are going to curl the toes

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under to stretch the feet and take a

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little break off the arms nice work

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take a deep breath in sit up nice and

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tall then you’re going to take your left

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hand swing it around just reach it up

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towards the center of your back then

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right hand is going to reach towards the

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sky and we’re breathing deep and in

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order to not just lay on the feet here

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give yourself a little lift you’re not

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dumping all your weight to your feet

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right fingertips reach up high and then

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we’re going to reach all the way forward

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so forward find that length and then

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around and back and if the fingertips

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touch great you can also use a strap or

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it’s high or a long sock here we’re

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coming in to go mode coughs and arms so

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pull the right our back and just a

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slight back in here and if this is too

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much for your feet you can lift the hips

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press into the tops of the feet and just

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work here breathing deep inhale in

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exhale slowly release both arms be super

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mindful we’re going to switch to the

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other side so right hand is going to

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come around so kind of pull and double

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duty here great for the feet and the

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wrists and then we’re coming into cow

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arms here go mukasam so do one arm at a

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time when you’re ready left fingertips

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reach forward find that link length whoa

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and then up and back let the shoulder

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blade plug in and then just reach back

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and we don’t need to really muscle our

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way into grabbing the bind I used to do

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that and now I know how valuable it is

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to just sit with the sensation so pull

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that left elbow up and back maybe slight

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backbend

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you can always rise up give the toes the

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feet a break and then when you’re ready

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really ah

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alright come forward onto all fours if

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you were on the toes uncurl them press

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the chosen to the earth little counter

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pose here

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and then when you’re ready we’re going

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to come to nice tall plank one more time

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so walk the hands out send the toes out

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long and then see if you can create one

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piece from the crown to the tail to the

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heel so the hips aren’t up high or

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sinking down low but we’re creating one

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nice long line through the crown of the

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head the tail the heels then press up

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wrap the shoulder blades around inhale

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guide your heart center forward to one

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of the toes and then slowly lower down

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try to run that and then upward facing

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dog or Cobra

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Yogi’s choice open your heart feel that

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nice stretch to the upper back body

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press away from your yoga mat beautiful

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and exhale release everything down come

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to your belly

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awesome work so we’re going to bring the

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feet together zip the legs together here

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for Shaolin blossom locust play press

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into the pubic bone and we’re going to

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no pun intended swim the fingertips

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00:13:10,290 –> 00:13:15,209
around interlace behind the tail press

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into the tops of the future for starters

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and draw the knuckles towards the heels

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loop the shoulders wrap the shoulder

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blades around really plug them in

295
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towards each other and down the back

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body of you inhale lift your heart up

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00:13:27,380 –> 00:13:30,480
and remember from Sphinx sinks pose tuck

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the chin open the chest and you can stay

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00:13:35,160 –> 00:13:37,170
here palms are reaching together upper

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00:13:37,170 –> 00:13:39,350
back body is rinsing out open heart

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pectoral nice and open collar bones nice

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00:13:41,940 –> 00:13:43,980
and open you can stay here or you can

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start to lift the legs lots of energy

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through the toes cock the chin slightly

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and breathe let your breath move you

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here literally feel the wave of the

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breath take one more inhale maybe with

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the toes a little higher open the chest

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00:14:03,209 –> 00:14:06,360
a little more and exhale release

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everything awesome hands comes fear we

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press all the way up to tabletop take a

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00:14:15,720 –> 00:14:17,550
second here to just bump the hips left

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00:14:17,550 –> 00:14:19,140
to right

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00:14:19,140 –> 00:14:31,110
and find nice audible breath great work

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00:14:34,100 –> 00:14:36,780
we’re going to walk the knees closer to

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00:14:36,780 –> 00:14:40,260
the wrists across the ankles you’re

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00:14:40,260 –> 00:14:42,390
going to slide on through to a nice

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00:14:42,390 –> 00:14:45,180
cross-legged seat head over heart heart

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00:14:45,180 –> 00:14:49,650
over pelvis and when you’re ready inhale

320
00:14:49,650 –> 00:14:51,540
sweep the right arm all the way up and

321
00:14:51,540 –> 00:14:55,250
overhead exhale right hand to left knee

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00:14:55,250 –> 00:14:59,130
so the left fingertips behind find a big

323
00:14:59,130 –> 00:15:02,010
lift up through the chest and then on an

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00:15:02,010 –> 00:15:06,030
exhale journey into the twist and really

325
00:15:06,030 –> 00:15:09,840
go for this inhale find lift and use the

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exhale to maybe draw the navel in and

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00:15:12,600 –> 00:15:16,170
twist a little more see if you can keep

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00:15:16,170 –> 00:15:19,230
the shoulder blades wrapping around the

329
00:15:19,230 –> 00:15:30,240
back body and the chest lifting and

330
00:15:30,240 –> 00:15:31,710
slowly we’ll release back to Center

331
00:15:31,710 –> 00:15:35,010
other side left fingertips reach up find

332
00:15:35,010 –> 00:15:38,250
length shoulder blade wraps and drops in

333
00:15:38,250 –> 00:15:41,070
and then slowly left hand to right knee

334
00:15:41,070 –> 00:15:44,310
swim the right fingertips behind big

335
00:15:44,310 –> 00:15:48,420
inhale to lift and lengthen and exhale

336
00:15:48,420 –> 00:15:54,360
to gently twist inhale to lift your

337
00:15:54,360 –> 00:16:00,830
heart and exhale to maybe turn your gaze

338
00:16:00,830 –> 00:16:04,080
towards your right shoulder or beyond

339
00:16:04,080 –> 00:16:07,620
your right shoulder a little grace note

340
00:16:07,620 –> 00:16:10,140
here is you can rotate the fingertips

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00:16:10,140 –> 00:16:11,370
towards the back edge of your mat so

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00:16:11,370 –> 00:16:14,010
that your elbow and shoulder can really

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00:16:14,010 –> 00:16:15,630
plug in and you can lift up from the

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00:16:15,630 –> 00:16:22,020
armpit chest inhaling deeply and one

345
00:16:22,020 –> 00:16:28,260
fierce exhale here one more fabuloso

346
00:16:28,260 –> 00:16:31,920
come back to Center start to lift the

347
00:16:31,920 –> 00:16:35,540
corners of the mouth just slightly and

348
00:16:35,540 –> 00:16:39,960
appreciate your beautiful body and give

349
00:16:39,960 –> 00:16:42,360
thanks for this time that you’ve taken

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00:16:42,360 –> 00:16:45,000
to counteract your other practices

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00:16:45,000 –> 00:16:47,250
whether it’s in the water or doing

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00:16:47,250 –> 00:16:48,780
something else off the mat I think this

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00:16:48,780 –> 00:16:52,140
is just a great reminder of these these

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00:16:52,140 –> 00:16:55,560
practices like yoga for swimmers just a

355
00:16:55,560 –> 00:16:57,210
great reminder for us to cultivate

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00:16:57,210 –> 00:17:01,830
balance if we strengthen a set of

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00:17:01,830 –> 00:17:05,790
muscles or a way of being that we also

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00:17:05,790 –> 00:17:07,829
need to make sure we’re balancing out so

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00:17:07,829 –> 00:17:12,689
that it’s sustainable and so that we can

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00:17:12,689 –> 00:17:16,020
feel good carry those groceries when

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00:17:16,020 –> 00:17:18,560
we’re 90 yes to all the palms together

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00:17:18,560 –> 00:17:23,640
we’ll give them a little rub today and

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00:17:23,640 –> 00:17:25,109
again just take a moment here you might

364
00:17:25,109 –> 00:17:27,240
even close the eyes to just blanket

365
00:17:27,240 –> 00:17:28,830
yourself and gratitude appreciate this

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00:17:28,830 –> 00:17:32,370
time you’ve taken for yourself and for

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00:17:32,370 –> 00:17:35,370
your body all right you rock and roll

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00:17:35,370 –> 00:17:37,380
have an amazing day bring the thumbs up

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00:17:37,380 –> 00:17:38,430
to the third

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00:17:38,430 –> 00:17:42,750
up nice and tall inhale in and exhale we

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00:17:42,750 –> 00:17:46,820
bow a Mustang

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[Music]

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you

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