Yoga golf

Yoga for Golfers – Yoga With Adriene

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what’s up everyone welcome to yoga with

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Adriene I’m Adriene and today we have

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yoga for golfers this is a big request I

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want to give a little shout out to my

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family the Martinez family thank you for

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always letting me drive the cart and for

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all you golfers this one is for you so

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hop into something comfy take off your

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shoes and let’s get started

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[Music]

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all righty my friends let’s begin in a

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nice comfortable seat if you are not

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able to come on to the ground or you

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don’t want to get down super low you can

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do this first part in a chair we’re

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gonna sit up nice and tall just take a

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moment to take a big full conscious

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breath in and as you breathe out relax

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your shoulders kind of come into the

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moment you committed to do this practice

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hats off to you take another deep breath

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in and use that exhalation again to

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relax your shoulders and just kind of

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come into the present moment this is

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important right on the course in the

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game the ability to recognize what it

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feels like to be really present and calm

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and of course the breast is an awesome

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tool for that so take one more deep

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breath in and use an exhale to relax

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your shoulders awesome send one leg out

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and hug one knee in if you’re in a chair

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you can just do a gentle twist in the

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chair if you’re on the ground hug one

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knee in send one leg out everyone sit up

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nice and tall start to really awaken

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this line of the spine from the crown to

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the tail so lots of awareness we’re

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going to take a gentle twist by hugging

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the knee in towards the chest and then

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taking the back arm behind you sitting

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up nice and tall if you’re in the chair

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again you can just take a regular twist

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what wanting to do is gain a lot of

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awareness up and down the trunk of the

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body here as you twist so if you feel

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like the spine is collapsing see if you

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can make soft simple self adjustments to

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sit up nice and tall I am in Nicaragua

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so there’s lots of sounds around me here

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we are on the little mini golf course

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here so you might hear a unique

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soundtrack throughout the course of this

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video take one more deep breath in here

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use your exhale again to relax the

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shoulders down and then release and take

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it to the other side move at your own

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pace there’s no need to rush or jerk

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yourself around here be kind to your

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body and find the twist on the other

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side

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whoa what a view

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notice how this site is different one

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thing for golfers is we tend to really

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work one side of the body or the other

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so we can use tools you know practices

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like yoga to even that out

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counterbalance find balance in the body

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by strengthening and lengthening the

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right and the left side evenly and take

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one more deep breath in here fill er up

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exhale relax your shoulders awesome then

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we’re going to unravel we’re going to

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come to all fours so take your time

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getting there see if you can move with

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your breath and if you’re feeling like

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the body is tired or you know that

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rickety feeling or oh I’m not flexible

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just remember that’s why we do these

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practices if you’re already light and

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flexible then there would be no need to

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do things like this so it’s all good

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everything is as it should be

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don’t let your pesky mind turn you off

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from the practice once you get down nice

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and low stack the shoulders under the

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wrists the knees underneath the hip

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points and then you don’t have to find

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tension or tightness in the belly but

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just a little awareness of your core

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usually I like to invite people to draw

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their navel up a little bit that changes

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the rotation of the pelvis and in a good

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way to think about it is you lift the

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front body up to meet the back body so

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you find a little support through the

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trunk also really good for our golf game

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take one more deep breath in here just

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gaining more awareness throughout the

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trunk of the body all four sides of the

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torso and then when you’re ready inhale

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drop the belly to the earth rotate the

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shoulders away from the ears so open up

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your chest and look forward big inhale

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in here exhale reverse it rounding

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through the spine

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onto the fingertips so you’re not

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putting a bunch of pressure in the base

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of the palm or the wrist and one more

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time inhale drop the belly

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nice and slow today and exhale round

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through take your time

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navel draws up up up sweet inhale come

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to a neutral spine we’re going to curl

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or excuse me turn the left fingertips

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out and around and stretch through the

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forearm the wrists and if you want a

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little more here depending on how you

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feel in your body you can rock front and

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back breathe deep

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great then release come back to neutral

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and then turn the right fingertips out

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stretching through the wrist the forearm

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breathing all the while cool and then

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release awesome okay opening up through

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the front body drop the elbows where the

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hands are

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and you’re going to walk the knees back

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find a rock in the pelvis and then

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slowly melt your heart to the earth you

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don’t have to come super close to the

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ground if your forehead reaches the

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earth awesome we’re opening up through

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the shoulders and through the front body

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here pressing into the fingertips

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pressing into the tops of the feet and

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essentially you’re sticking your butt

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way up in the air here breathing in

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breathing out take one more breath here

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exhale awesome and slowly come back up

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alright one more thing here on all fours

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this time going to bring your knees

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super wide big toes come into touch

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maybe you’re just coming towards the

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center then walk your hands a little bit

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forward now and as you’re ready inhale

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reach your right fingertips up towards

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the sky feel big stretch here and then

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exhale bring your right fingertips

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underneath the bridge of your left arm

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as we come in for a twist big twist in

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the upper back body here breathing deep

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you really want to feel your breath so

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as you breathe in you should feel the

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skin of the torso stretch

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and then connect to your core a little

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awareness in the belly as you press into

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your left palm so try to move from your

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core and unravel and switch inhale left

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fingertips reach for the sky big stretch

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exhale thread the needle

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notice how the site is different you

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want to gain that awareness so that you

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can work on that throughout your yoga

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practice again counter balancing any

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work you do on only one side of the body

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during your golf game inhale and exhale

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come back

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awesome work okay from here we’re going

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to walk the knees in send the hips up

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high to a downward facing dog so don’t

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panic if you’re new to the practice just

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move nice and slow

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and feel it out that’s the most

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important thing you don’t want to just

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kind of push yourself into a shape but

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really feel your hands press evenly into

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the earth and then don’t worry at all

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about getting the heels down to the

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earth keep the heels lifted for now and

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just start to find soft easy movement

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that feels good I just heard a howler

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monkey what they sound like dinosaurs

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okay so pedal it out and use this

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valuable time to check in with your body

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so the thoughts are really powerful and

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golfers know this right you’ve got to

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have that connection to the mind the

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concentration you want your mind working

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for you not against you so practice that

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here in your yoga yoga practice those

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redundant but practice that here okay

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take one more deep breath in and then

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exhale walk the feet up towards the

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hands slowly keep the knees bent take a

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big forward fold here and bend the knees

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generously to find awesome release in

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the lower back make sure you’re not

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holding the head or the neck

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you might even shake the head a little

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yes a little no you might even rock on

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the feet a little front and back

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connect to your breath and then when

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you’re ready really connect all four

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corners of the feet to the earth for

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stability and then find a little

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connection to your center your core and

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as you’re ready tuck the chin into the

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chest and enjoy this next move is you

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roll all the way up to standing as you

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stand up nice and tall what we call

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Mountain Pose or Tadasana check in with

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your breath again just notice if you are

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shifting towards the front of your feet

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or the back see if you can spread

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awareness evenly throughout all four

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corners of the feet and when you’re

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ready take the fingers swim them around

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to interlace behind your tailbone we’ll

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start to open up through the chest even

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more here by drawing the knuckles down

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and maybe away and if you need to square

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the wrists here keep lots of space go

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ahead and do it otherwise work to bring

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the palms together and then again we

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want to breathe deep and use each exhale

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to draw the shoulders down away from the

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ears soft easy movement in the neck

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might feel good here and then again just

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keep noticing are you shifting weight to

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one side or front to back see if we can

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balance out both the right and left side

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of the body here great take one more

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breath inhale use the exhale to release

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the arms

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wonderful we’re going to inhale reach

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for the sky spread your fingertips

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you’re going to feel a nice flow of

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blood and energy here inhale reach for

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the sky exhale bend the knees generously

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as you take it all the way down just

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roll with me here great from here we’re

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going to step the right foot back just

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the right foot keep the left foot

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forward and then you’re going to come on

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to the right knee and slowly rise back

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up front knee is over front ankle so you

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don’t want that knee coming way over the

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toes stack it up

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light it up and then and then see if you

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can just kind of shift your awareness

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back to this trunk all four sides of the

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torso lifting and lengthening up towards

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the sky awesome

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left hand comes to the top of the left

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thigh inhale reach your right fingertips

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up big breath in big breath out take

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your right fingertips over towards the

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left you should feel this really awesome

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stretch through the front of the right

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hip so I breathing deep inhale the

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00:11:43,060 –> 00:11:46,030
stitching’s slightly big stretch exhale

263
00:11:46,030 –> 00:11:47,290
come back to Center

264
00:11:47,290 –> 00:11:49,120
beautiful both hands reach up towards

265
00:11:49,120 –> 00:11:52,660
the sky and then release it all the way

266
00:11:52,660 –> 00:11:55,720
back down beautiful from here not

267
00:11:55,720 –> 00:11:57,400
nothing fancy I’m just going to lift the

268
00:11:57,400 –> 00:11:59,440
back leg and then I’m going to step the

269
00:11:59,440 –> 00:12:00,850
back leg up to meet the front and I’m

270
00:12:00,850 –> 00:12:02,680
going to switch so left foot goes back

271
00:12:02,680 –> 00:12:06,520
and lower onto the left knee front ankle

272
00:12:06,520 –> 00:12:08,820
front knee is stacked over front ankle

273
00:12:08,820 –> 00:12:11,230
and when you’re ready lift up through

274
00:12:11,230 –> 00:12:14,470
the torso right hand comes to the top of

275
00:12:14,470 –> 00:12:15,910
the right thigh you can use this little

276
00:12:15,910 –> 00:12:17,440
reminder to pull that right hip crease

277
00:12:17,440 –> 00:12:19,540
in so you can find length through the

278
00:12:19,540 –> 00:12:22,300
torso and then when you’re ready reach

279
00:12:22,300 –> 00:12:23,650
the left fingertips up towards the sky

280
00:12:23,650 –> 00:12:26,589
big stretch find length through the left

281
00:12:26,589 –> 00:12:28,270
side body and then when you’re ready

282
00:12:28,270 –> 00:12:30,400
slowly start to reach towards the right

283
00:12:30,400 –> 00:12:33,460
side of your mat so the lower body is

284
00:12:33,460 –> 00:12:35,230
grounded and we’re lifting up through

285
00:12:35,230 –> 00:12:42,010
the trunk big inhale exhale one more

286
00:12:42,010 –> 00:12:44,520
breath inhale lift the chin slightly

287
00:12:44,520 –> 00:12:46,839
awesome and exhale come back both

288
00:12:46,839 –> 00:12:48,670
fingertips reach up towards the sky big

289
00:12:48,670 –> 00:12:52,030
stretch and then release it down you’ve

290
00:12:52,030 –> 00:12:54,040
got this beautiful lift the back knee

291
00:12:54,040 –> 00:12:57,970
bring it up to meet the front great from

292
00:12:57,970 –> 00:13:00,250
here drop the chin or excuse me tuck the

293
00:13:00,250 –> 00:13:02,050
chin drop the crown to the earth and

294
00:13:02,050 –> 00:13:03,850
once again big release for the lower

295
00:13:03,850 –> 00:13:08,760
back forward fold we’re here for five

296
00:13:08,760 –> 00:13:10,839
relax your shoulders

297
00:13:10,839 –> 00:13:15,510
four soften through the jaw three

298
00:13:15,510 –> 00:13:18,180
breathing deep two

299
00:13:18,180 –> 00:13:21,089
and one beautiful repeat the roll-up

300
00:13:21,089 –> 00:13:24,300
tuck the chin come all the way up to

301
00:13:24,300 –> 00:13:26,690
standing

302
00:13:27,140 –> 00:13:29,700
alright one more time when the

303
00:13:29,700 –> 00:13:31,380
fingertips around interlace this time

304
00:13:31,380 –> 00:13:32,940
opposite thumb on top

305
00:13:32,940 –> 00:13:35,670
knuckles draw down and away we open up

306
00:13:35,670 –> 00:13:37,320
through the chest lengthen through all

307
00:13:37,320 –> 00:13:39,870
four sides of the torso stand up nice

308
00:13:39,870 –> 00:13:53,430
and tall breathing deep awesome and

309
00:13:53,430 –> 00:13:57,200
slowly release inhale reach for the sky

310
00:13:57,200 –> 00:14:02,040
exhale all the way down step the right

311
00:14:02,040 –> 00:14:04,020
foot back this time you can lower the

312
00:14:04,020 –> 00:14:05,550
knee just like we did before or you can

313
00:14:05,550 –> 00:14:07,860
keep it lifted right hand comes to the

314
00:14:07,860 –> 00:14:09,810
earth inhale left fingertips towards the

315
00:14:09,810 –> 00:14:12,380
sky big stretch

316
00:14:12,380 –> 00:14:16,710
inhale in exhale if the back knee is

317
00:14:16,710 –> 00:14:18,510
lifted maybe you try to keep it lifted

318
00:14:18,510 –> 00:14:19,860
if it’s lowered you can keep it lowered

319
00:14:19,860 –> 00:14:21,300
you’re going to slowly bring the left

320
00:14:21,300 –> 00:14:23,459
fingertips back right fingertips forward

321
00:14:23,459 –> 00:14:26,940
and lift up through the torso imagine

322
00:14:26,940 –> 00:14:28,320
lifting up from the armpit chest so a

323
00:14:28,320 –> 00:14:29,880
little more challenging version of that

324
00:14:29,880 –> 00:14:33,150
is here back can you lifted or back knee

325
00:14:33,150 –> 00:14:35,339
lowers just happen to that core strength

326
00:14:35,339 –> 00:14:37,740
this is huge here for you to breathe

327
00:14:37,740 –> 00:14:40,080
using the inhale to find length the

328
00:14:40,080 –> 00:14:42,600
exhale to relax the shoulders down take

329
00:14:42,600 –> 00:14:44,670
one more big beautiful breath in here

330
00:14:44,670 –> 00:14:48,270
you got this gorgeous then check it out

331
00:14:48,270 –> 00:14:49,709
this is a challenge you’re going to send

332
00:14:49,709 –> 00:14:51,180
the left fingertips down right

333
00:14:51,180 –> 00:14:53,010
fingertips up for one big stretch here

334
00:14:53,010 –> 00:14:56,279
inhale and then exhale all the way back

335
00:14:56,279 –> 00:14:57,000
down

336
00:14:57,000 –> 00:14:58,800
awesome work case same thing on the

337
00:14:58,800 –> 00:15:00,510
other side we’re almost done here step

338
00:15:00,510 –> 00:15:03,180
the back foot up to meet the front take

339
00:15:03,180 –> 00:15:06,750
a deep breath in reset and left foot

340
00:15:06,750 –> 00:15:10,440
goes back alright your choice back knee

341
00:15:10,440 –> 00:15:13,260
lowered or lifted big twist here when

342
00:15:13,260 –> 00:15:15,390
you’re ready plant the left palm inhale

343
00:15:15,390 –> 00:15:18,830
lift the right fingertips up high

344
00:15:19,550 –> 00:15:22,100
draw the shoulder blades together stick

345
00:15:22,100 –> 00:15:25,160
with it breathing deep back knee lowered

346
00:15:25,160 –> 00:15:28,430
or lifted and when you’re ready light a

347
00:15:28,430 –> 00:15:30,110
little fire in your belly connect to

348
00:15:30,110 –> 00:15:34,180
your core and we’ll lift lift off

349
00:15:34,180 –> 00:15:35,870
squeeze the inner thighs from the

350
00:15:35,870 –> 00:15:37,610
midline for stability here pull the

351
00:15:37,610 –> 00:15:39,260
right fingertips back left fingertips

352
00:15:39,260 –> 00:15:40,520
are reaching forward

353
00:15:40,520 –> 00:15:42,880
imagine your sandwich between like two

354
00:15:42,880 –> 00:15:46,240
wall of wall pieces or two window panes

355
00:15:46,240 –> 00:15:48,800
back can you lowered or lifted take one

356
00:15:48,800 –> 00:15:50,350
more breath try to lift up through all

357
00:15:50,350 –> 00:15:54,350
four sides of the torso find length then

358
00:15:54,350 –> 00:15:56,990
here’s our challenge more rotation right

359
00:15:56,990 –> 00:15:58,970
fingertips go down as the left

360
00:15:58,970 –> 00:16:00,890
fingertips reach up you got this

361
00:16:00,890 –> 00:16:04,070
breathing deep long beautiful neck maybe

362
00:16:04,070 –> 00:16:07,220
lift your chin just slightly yes and

363
00:16:07,220 –> 00:16:12,550
then exhale take it down slowly

364
00:16:12,550 –> 00:16:16,339
awesome work plant the palms this time

365
00:16:16,339 –> 00:16:18,070
you’re going to step the right toes back

366
00:16:18,070 –> 00:16:21,589
one plank pose here you can come onto

367
00:16:21,589 –> 00:16:26,240
the forearms here if you like and we’re

368
00:16:26,240 –> 00:16:34,029
here for five breathing four three two

369
00:16:34,029 –> 00:16:38,149
and lower the knees on the one great

370
00:16:38,149 –> 00:16:39,620
take the knees just like we did before

371
00:16:39,620 –> 00:16:42,290
as why do the yoga mat inhale look

372
00:16:42,290 –> 00:16:43,420
forward

373
00:16:43,420 –> 00:16:46,510
exhale relax Child’s Pose

374
00:16:46,510 –> 00:16:49,190
if Child’s Pose was not a relaxing pose

375
00:16:49,190 –> 00:16:51,470
for you then you can just sit up nice

376
00:16:51,470 –> 00:16:57,790
and tall notice how you feel all right

377
00:16:57,790 –> 00:17:01,399
slowly rise up come to lie flat on your

378
00:17:01,399 –> 00:17:05,750
back this is the good stuff we’ll end

379
00:17:05,750 –> 00:17:09,140
with a little release for the hip so if

380
00:17:09,140 –> 00:17:12,589
if you have open hips flexibility in the

381
00:17:12,589 –> 00:17:14,660
hips already then you can do regular

382
00:17:14,660 –> 00:17:16,550
pigeon otherwise I’m going to guide us

383
00:17:16,550 –> 00:17:19,520
to flat back and we’re going to do our

384
00:17:19,520 –> 00:17:22,099
reclined one-legged pigeon so you’ll

385
00:17:22,099 –> 00:17:24,220
keep both feet on the ground to start

386
00:17:24,220 –> 00:17:26,420
you’re going to cross your right ankle

387
00:17:26,420 –> 00:17:30,140
over the top of your left thigh and if

388
00:17:30,140 –> 00:17:31,309
you’re new to this this can be a little

389
00:17:31,309 –> 00:17:32,630
confusing at first but then once you get

390
00:17:32,630 –> 00:17:33,020
the hang of

391
00:17:33,020 –> 00:17:36,740
it’s a good go-to release for the lower

392
00:17:36,740 –> 00:17:42,230
back spine and the hips and the glutes

393
00:17:42,230 –> 00:17:44,690
and everything okay right fingertips go

394
00:17:44,690 –> 00:17:46,850
in through the hole and then we’ll

395
00:17:46,850 –> 00:17:49,070
interlace behind the thigh not the shin

396
00:17:49,070 –> 00:17:51,530
behind the thigh then press your left

397
00:17:51,530 –> 00:17:53,120
foot into an imaginary wall so you’re

398
00:17:53,120 –> 00:17:55,580
creating a 90 degree angle here best you

399
00:17:55,580 –> 00:17:57,800
can and then we’ll squeeze the legs

400
00:17:57,800 –> 00:17:59,120
towards the heart you can close your

401
00:17:59,120 –> 00:18:00,620
eyes here and just use the sound of my

402
00:18:00,620 –> 00:18:05,210
voice to guide you you can rock gently

403
00:18:05,210 –> 00:18:08,980
left to right for a little more stretch

404
00:18:09,460 –> 00:18:11,750
if you want more on the hamstrings

405
00:18:11,750 –> 00:18:13,760
you’ll release that right ankle and just

406
00:18:13,760 –> 00:18:15,350
send the left leg up high so there’s

407
00:18:15,350 –> 00:18:17,330
lots of options to play and wiggle in

408
00:18:17,330 –> 00:18:21,490
and out here creating space

409
00:18:28,180 –> 00:18:31,700
awesome and we’ll slowly release both

410
00:18:31,700 –> 00:18:33,590
feet come to the ground reset take a

411
00:18:33,590 –> 00:18:37,940
deep breath in Long breath out and cross

412
00:18:37,940 –> 00:18:39,830
the left ankle over the top of the right

413
00:18:39,830 –> 00:18:43,870
thigh and find it on the other side I

414
00:18:43,870 –> 00:18:46,370
like to imagine my right foot kicking

415
00:18:46,370 –> 00:18:48,770
into an imaginary wall here and then I’m

416
00:18:48,770 –> 00:18:50,660
slowly using my left elbow to kind of

417
00:18:50,660 –> 00:18:53,570
guide it I hide the left side a little

418
00:18:53,570 –> 00:18:56,300
bit out everybody will be different of

419
00:18:56,300 –> 00:19:00,020
course so use your breath to explore and

420
00:19:00,020 –> 00:19:03,520
find what feels good

421
00:19:10,400 –> 00:19:13,130
use your exhalations to relax places

422
00:19:13,130 –> 00:19:14,720
where you might have gotten tight here

423
00:19:14,720 –> 00:19:19,730
perhaps in the shoulders extend that leg

424
00:19:19,730 –> 00:19:21,890
if you did on the other side maybe

425
00:19:21,890 –> 00:19:25,210
taking the right foot up towards the sky

426
00:19:25,990 –> 00:19:29,240
cool beautiful work take one more big

427
00:19:29,240 –> 00:19:32,620
breath in and use an exhale to release

428
00:19:32,620 –> 00:19:35,419
take a second here to bring the arms out

429
00:19:35,419 –> 00:19:37,460
to your sides and just windshield wiper

430
00:19:37,460 –> 00:19:41,539
the legs one side and then the other get

431
00:19:41,539 –> 00:19:44,899
a little booty massage a little massage

432
00:19:44,899 –> 00:19:49,190
in the piriformis maybe cool and then

433
00:19:49,190 –> 00:19:50,750
from here you can rock and roll up to a

434
00:19:50,750 –> 00:19:52,909
seat take a nice breath set of feet or

435
00:19:52,909 –> 00:19:54,409
if you want to take a quick shavasana

436
00:19:54,409 –> 00:19:58,000
you’ll just extend the legs out long

437
00:19:59,649 –> 00:20:03,890
hats off to you for taking the time to

438
00:20:03,890 –> 00:20:07,850
tend to your body I wish you the best on

439
00:20:07,850 –> 00:20:09,890
the course share this with your friends

440
00:20:09,890 –> 00:20:13,010
your family other people who play and

441
00:20:13,010 –> 00:20:14,299
we’ll finish by bringing the palms

442
00:20:14,299 –> 00:20:20,470
together bowing to one another we say

443
00:20:20,470 –> 00:20:23,470
namaste

444
00:20:24,280 –> 00:20:29,349
[Music]

445
00:20:31,550 –> 00:20:39,690
[Music]

446
00:20:40,290 –> 00:00:00,000
you

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