Yoga heart

Day 20 – Heart Practice – 30 Days of Yoga

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hey guys welcome to 30 days of yoga with

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Adriene I’m Adriene and today is day 20

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20/20 vision I can see clearly now it’s

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actually raining here today so that

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doesn’t work okay get into something

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comfy and let’s get started hello my

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friends today we’re going to begin in

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extended Child’s Pose so get comfy on

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your mat I’m wearing my comfy pants

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today just proof that you don’t need

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your fancy yoga pants to continue this

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30-day experience it’s also nice and

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rainy here in Austin again today so

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let’s start a nice comfy extended

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Child’s Pose

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take a second to get settled in on your

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own fix any last little things that need

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to be fixed so that you can really drop

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into your practice here today come into

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this beautiful shape of surrender bring

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your forehead to the mat if it reaches

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and then let’s take a deep do see full

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breath in really filling the back body

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with air

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on your exhale smile release your heart

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to the earth let go of the day thus far

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or maybe setting intentions for the day

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ahead we’ll take a couple private

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moments here to connect to an intention

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and to deepen the breath

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beautiful you might repeat your

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intention here slowly rocking the head

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gently massaging the forehead here and

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then we’ll confirm the intention with a

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deep breath in consider it already done

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already so big breath in and long breath

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out great on your next breath in spread

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your palms wide send your shoulder

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girdle towards the left person at the

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tops of your feet and inhale we rise up

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come forward on an exhale circle around

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and back through that extended Child’s

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Pose again yummy and we’re gonna keep

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moving here the the hands might adjust

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and you can reverse your circle checking

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in with any sore spots a little drunk

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cat cow here to massage the body wake it

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up get settled in here today on your mat

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keep it going move with your breath and

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then when you feel satisfied we’ll come

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up to tabletop position curl the toes

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under and send it on up to a nice soft

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playful downward dog so resist the urge

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of just kind of shoot up into the shape

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and then cool get stuck loosen up

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explore new avenues and keep breathing

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here just stick with it you got it then

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we’ll take a nice slow walk up towards

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the front edge when you arrive you know

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what to do grabbing the elbows maybe

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shaking the head a little yes and no

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definitely committing to the breath

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practice here as we grow the sound of

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the rain is so nice here so nice I’ll

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release the hands and inhale lift up to

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flat back position today

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to send the fingertips left to right and

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draw them back so coming into kind of a

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Flying V with the arms here just taking

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a second to make sure I’m not locking in

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the knees drawing the navel up and

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making sure that my neck is a beautiful

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extension of the spine one more breath

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here inflate and then exhale forward

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fold inhale tuck the chin into the chest

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and roll it up as you come into Mountain

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Pose 4s into all four corners of the

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feet as you open your heart and lift and

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lengthen up through the crown of the

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head and we’ll send the fingertips left

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to right here in Mountain Pose

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so just like yesterday we’re gonna take

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a second here to just kind of wipe the

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counter and open up through the chest

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stretching those muscles drawing the

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shoulder blades apart and then together

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keep breathing deep and inhale bring

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them in line with the shoulders and on

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an exhale palms come together again at

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the heart chin to chest just like we did

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yesterday reaching behind palms come

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behind and any I’ll reach it all the way

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up and this time exhale forward fold

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sending the fingertips away bend the

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knees here we go inhale lift up halfway

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when exhale soften and release back down

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inhale send the fingertips left to right

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and reach all the way up full body

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stretch and full big big big breath and

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exhale hands to your heart

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awesome here we go again same thing

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anyhow sending the fingertips left to

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right take up space create space fill

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the body with air on and exhale palms

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come together and move with your breath

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chin to chest reach behind inhale moving

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with your breath reach it up exhale

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diving forward follow your exhale

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inhale halfway lift exhale bow repeat

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same thing as before inhale reach it all

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the way up spread your fingertips this

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time stretch and exhale return namaste

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to your heart and one more time just

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like that inhale sending it out

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exhale reeling it in chin to chest reach

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behind inhale sending it up maybe

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looking up and then exhale diving

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forward inhale halfway lift exhale bow

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bend your knees plant your palms and

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step the toes back take a second here

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paddle it out then lowering down all the

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way onto the belly inhale press into

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your foundation lift up baby Cobra

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exhale forehead kisses the mat inhale

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lift up baby Cobra slow this into your

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body pay attention to the details here

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pulling the elbows back

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not muscling too high up here but

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keeping it soft and easy really getting

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into all those tiny little little places

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those intrinsic muscles coming along for

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the ride forehead kisses the mat exhale

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and one more in your own time just a

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little baby Cobra here a little backbend

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but making sure that we’re really

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engaging the full body strengthening the

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back here by not muscling into the palms

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too much and then we’ll release curl the

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toes under press back up to that plank

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or half plank deep breath in and long

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breath out awesome work my friends send

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it up and back and downward facing dog

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work it out

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find your breath again we’ll walk the

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two big toes together here and drop the

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left heel down strong really stretching

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through that left calf we inhale lift

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the right leg up high so we want to keep

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the hips level here I can really lift my

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right leg up high and I’m sure you can

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too but see if you can dial the right

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toes down and we’re gonna build strength

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and slowly so your leg might be here and

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slowly in time with practice will begin

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to incremental II find that lift so find

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where you’re at today

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notice that the body’s starting to

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tremble hug everything in towards the

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midline square your shoulders building

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strength with the support of the breath

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one more breath then we’ll bend that

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right knee and squeeze it in and up

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towards the heart squeeze squeeze

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squeeze and then from here nice and easy

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careful not to slam your right foot down

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too hard as you can stay in control

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particularly in your Center as you step

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your right foot up great pivot on the

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back foot hands come to the waistline

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here and we loop the shoulders forward

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up and back to come up nice strong

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warrior one foundation here you might

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walk the right foot out make sure you’re

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not on a tightrope really strong

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foundation here because we’re gonna go

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into a vinyasa and our arms today so

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pulling the right hip crease back

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lengthening the tailbone making sure my

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bones are stacked as I inhale reach the

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arms up strong back leg here maybe find

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a slight backbend maybe not then exhale

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we release pivot on the back foot come

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back to your line and we’re going to

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take a vinyasa so sliding the right toes

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back you might lower on to the knees

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come up to that Cobra or we’ll shift the

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weight forward coming on the big toes

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hug the elbows into the side body and

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slowly lower down chaturanga to upward

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facing dog so we have lots of options of

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course just a reminder stay kind to

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yourself together for meet downward

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facing dog

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walk the two big toes together my

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friends anchor down through the right

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heel this time so if your heels don’t

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touch the ground in dog for one no who

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cares no worries but if you’re kind of

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thinking about that lately this is a

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great place to really begin to connect

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that sit bone to heel connection

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anchoring that right heel down

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stretching those tight muscles of course

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without locking the knee staying buoyant

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as you inhale lift the left leg up high

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again leveling the hips drawing those

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left toes down press into the earth

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remember your right heel is a nice

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strong anchor here inhale in exhale bend

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the left knee squeeze it up and in

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towards your heart then draw your nose

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towards your knee deep breath and then

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we’ll step it up and into our lunge

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pivot on the back foot hands come to the

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waistline keep that front knee bent as

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you loop your shoulders forward up and

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back and we find a nice strong warrior

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one on the opposite side keep breathing

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deep there’s always so much to play with

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so resist there just be like what’s next

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like got that back leg going I got my

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glutes going I’m lifting up through the

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front body grounding through the back

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body inhale reach your arms up full body

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stretch here full body experience maybe

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slight backbend maybe not maybe we’re

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new to the practice and we keep even the

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hands on the waistline so we’re just

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connecting mind body and breath here

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inhale exhale pip it on the back foot

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release back down to your lunge find a

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vinyasa here your version it could be

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knees to the ground and Cobra deep

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breath in use your exhale to travel back

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to downward facing dog

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awesome from down dog we’re gonna bend

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the knees generously and slowly carve a

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line with the nose look up with a nice

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little bounce here I might float my feet

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up towards the top or go for a walk deep

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breath in exhale

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make your way up there together we’ll

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meet and forward fold where I am

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noticing I have a hell of a bruise on

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the top of my foot

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dang hmm inhale lift to flat back

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lengthen through the spine and exhale

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forward fold awesome anyhow fingertips

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left to right and he’ll reach it all the

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way up and exhale hands together at your

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heart take a second to just notice how

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you feel

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notice your breath remember that the

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practice is here to help guide you back

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to you connecting so just noticing how

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you feel here noticing your breath is

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just gold for me I think we’ll continue

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to explore by finding soft knees again

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and here we go we’ll hit the refresh

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button inhale sending the fingertips out

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left to right this is that Titanic

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moment moment this is you know Birdman

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00:13:47,660 –> 00:13:50,089
whatever whatever image works for you

264
00:13:50,089 –> 00:13:54,140
Incredible Hulk ballerina or just your

265
00:13:54,140 –> 00:13:59,530
own awesome self here opening the chest

266
00:13:59,530 –> 00:14:04,160
taking up space and we’ll take one more

267
00:14:04,160 –> 00:14:06,770
breath in here and use the exhale to

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00:14:06,770 –> 00:14:08,330
draw the palms together at your heart

269
00:14:08,330 –> 00:14:11,990
once again chin to chest stretch through

270
00:14:11,990 –> 00:14:14,060
the back of the neck reach behind an

271
00:14:14,060 –> 00:14:16,280
inhale plug into the earth as you reach

272
00:14:16,280 –> 00:14:21,790
up high exhale forward fold

273
00:14:22,540 –> 00:14:29,420
inhale halfway lift exhale bow step or

274
00:14:29,420 –> 00:14:32,030
hop the feet back to plank or half plank

275
00:14:32,030 –> 00:14:34,610
move through a vinyasa that suits your

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00:14:34,610 –> 00:14:35,420
mood today

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00:14:35,420 –> 00:14:38,120
hugging elbows in and lifting up to

278
00:14:38,120 –> 00:14:44,450
Cobra or updog keep it soft use your

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00:14:44,450 –> 00:14:46,880
exhale to guide you back to downward

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00:14:46,880 –> 00:14:48,640
facing dog

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00:14:48,640 –> 00:14:50,660
when you arrive once again we’ll bring

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00:14:50,660 –> 00:14:52,490
the two big toes together anchor through

283
00:14:52,490 –> 00:14:55,070
left heel and inhale slide the right leg

284
00:14:55,070 –> 00:14:58,250
up high so engage through the muscles as

285
00:14:58,250 –> 00:15:00,260
you slide the leg up don’t just let that

286
00:15:00,260 –> 00:15:03,410
poor hip socket do all the hoisting so

287
00:15:03,410 –> 00:15:05,510
we really engaged keeping the right toes

288
00:15:05,510 –> 00:15:08,029
down deep breath in and on an exhale

289
00:15:08,029 –> 00:15:10,399
bend the right knee hug it in towards

290
00:15:10,399 –> 00:15:12,350
your heart carve a line with your nose

291
00:15:12,350 –> 00:15:14,570
towards your knee and then step it up

292
00:15:14,570 –> 00:15:17,089
into your lunge move it on the back foot

293
00:15:17,089 –> 00:15:19,580
hands come to the waistline and we loop

294
00:15:19,580 –> 00:15:21,649
the shoulders forward up and back strong

295
00:15:21,649 –> 00:15:26,510
warrior one legs cool so sink nice and

296
00:15:26,510 –> 00:15:28,910
low here and we’re gonna kind of connect

297
00:15:28,910 –> 00:15:30,680
the two connect this warrior one to our

298
00:15:30,680 –> 00:15:32,750
vinyasa with the arms so we pull the

299
00:15:32,750 –> 00:15:34,220
right hip crease back we sink deeper

300
00:15:34,220 –> 00:15:36,260
than that front knee we strong through

301
00:15:36,260 –> 00:15:37,880
the outer edge of that back leg and then

302
00:15:37,880 –> 00:15:40,790
I keep my heart open shoulders relaxed

303
00:15:40,790 –> 00:15:42,890
as I inhale send the fingertips out left

304
00:15:42,890 –> 00:15:46,550
to right full breath here squeezing the

305
00:15:46,550 –> 00:15:47,930
inner thighs towards the midline for

306
00:15:47,930 –> 00:15:50,810
stability and support on an exhale draw

307
00:15:50,810 –> 00:15:52,610
your palms together at your heart press

308
00:15:52,610 –> 00:15:54,140
into the ball joint of that front big

309
00:15:54,140 –> 00:15:56,829
toe lift your sternum to your thumbs

310
00:15:56,829 –> 00:15:59,810
then we’ll reach behind chin to chest

311
00:15:59,810 –> 00:16:02,480
strong legs here my friends as we inhale

312
00:16:02,480 –> 00:16:06,950
rise up warrior one and exhale float it

313
00:16:06,950 –> 00:16:09,920
down pivot on the back foot and we

314
00:16:09,920 –> 00:16:12,200
release take your vinyasa same thing as

315
00:16:12,200 –> 00:16:15,170
before choose your own adventure breathe

316
00:16:15,170 –> 00:16:24,670
as you move then to downward facing dog

317
00:16:24,670 –> 00:16:27,079
where we dropped the right heel inhale

318
00:16:27,079 –> 00:16:29,360
slide the left leg up high stay

319
00:16:29,360 –> 00:16:32,480
connected and the left knee shift your

320
00:16:32,480 –> 00:16:34,610
weight forward hug it in draw your nose

321
00:16:34,610 –> 00:16:36,470
to your knee press away from your yoga

322
00:16:36,470 –> 00:16:38,899
mat with your palms and then we’ll step

323
00:16:38,899 –> 00:16:39,920
it up into our lunge

324
00:16:39,920 –> 00:16:42,860
I’ll pivot on the back foot hands come

325
00:16:42,860 –> 00:16:44,329
to the waistline use your thumbs to

326
00:16:44,329 –> 00:16:46,220
remind you to tuck your pelvis as you

327
00:16:46,220 –> 00:16:48,110
loop the shoulders and open your heart

328
00:16:48,110 –> 00:16:51,350
and rise up so we find that strong

329
00:16:51,350 –> 00:16:53,120
connectivity in that back leg just like

330
00:16:53,120 –> 00:16:56,420
in our three-legged dog I bend my front

331
00:16:56,420 –> 00:17:03,830
knee I find my foundation then ice

332
00:17:03,830 –> 00:17:06,619
my strong foundation as I inhale send

333
00:17:06,619 –> 00:17:09,890
the fingertips out left to right exhale

334
00:17:09,890 –> 00:17:13,209
hands together at the heart

335
00:17:13,209 –> 00:17:16,819
chin to chest reach behind inhale all

336
00:17:16,819 –> 00:17:20,810
the way up warrior one and exhale

337
00:17:20,810 –> 00:17:23,000
pivoting on the back foot we float it

338
00:17:23,000 –> 00:17:24,400
down awesome

339
00:17:24,400 –> 00:17:28,160
last time vinyasa shifting your weight

340
00:17:28,160 –> 00:17:30,830
forward or lowering your knees find what

341
00:17:30,830 –> 00:17:34,210
feels good here work with your breath

342
00:17:34,210 –> 00:17:37,310
and together we’ll meet downward facing

343
00:17:37,310 –> 00:17:38,530
dog

344
00:17:38,530 –> 00:17:40,700
awesome work my friends take a deep

345
00:17:40,700 –> 00:17:43,460
breath in through the nose and this time

346
00:17:43,460 –> 00:17:47,810
a long exhale out through the mouth then

347
00:17:47,810 –> 00:17:49,580
bending the knees generously again we’ll

348
00:17:49,580 –> 00:17:51,980
take a deep breath in on an exhale float

349
00:17:51,980 –> 00:17:53,690
up towards the front if you’re feeling

350
00:17:53,690 –> 00:17:57,250
adventurous or go for a slow walk

351
00:17:57,250 –> 00:18:00,620
together we’ll and forward fold this

352
00:18:00,620 –> 00:18:01,940
time take a couple breaths here to

353
00:18:01,940 –> 00:18:03,920
explore a couple options you can bring

354
00:18:03,920 –> 00:18:06,170
the palms underneath the soles of the

355
00:18:06,170 –> 00:18:08,330
feet using the toes to massage the

356
00:18:08,330 –> 00:18:11,750
wrists it feels really great you can

357
00:18:11,750 –> 00:18:13,430
interlace the fingertips behind the

358
00:18:13,430 –> 00:18:14,960
calves bend the elbows left to right

359
00:18:14,960 –> 00:18:18,250
begin to deepen this turn asana

360
00:18:18,250 –> 00:18:20,330
maybe interlacing the fingertips

361
00:18:20,330 –> 00:18:25,100
bringing them to the base of the neck or

362
00:18:25,100 –> 00:18:28,270
hanging like a rag doll

363
00:18:31,950 –> 00:18:34,180
wherever you are take one more full

364
00:18:34,180 –> 00:18:38,550
breath in and use your exhale to release

365
00:18:38,550 –> 00:18:45,460
inhale lift up halfway exhale bow inhale

366
00:18:45,460 –> 00:18:47,760
reach it all the way up fingertips

367
00:18:47,760 –> 00:18:55,030
spread and exhale to your heart last

368
00:18:55,030 –> 00:18:57,640
time here we go soft knees inhale send

369
00:18:57,640 –> 00:19:00,970
the fingertips left to right exhale

370
00:19:00,970 –> 00:19:05,740
palms together at the heart inhale reach

371
00:19:05,740 –> 00:19:09,190
behind send it all the way up crawl up

372
00:19:09,190 –> 00:19:10,600
through the spine stretch stretch

373
00:19:10,600 –> 00:19:13,090
stretch and then exhale enjoy this move

374
00:19:13,090 –> 00:19:16,230
as we release forward fold so nice

375
00:19:16,230 –> 00:19:21,550
inhale halfway lift and exhale soften

376
00:19:21,550 –> 00:19:23,640
and release back down

377
00:19:23,640 –> 00:19:26,470
great from here we’re gonna plant the

378
00:19:26,470 –> 00:19:29,770
palms slide the toes back come into your

379
00:19:29,770 –> 00:19:32,610
downward facing dog

380
00:19:33,480 –> 00:19:38,080
deep breath in and on an exhale slow

381
00:19:38,080 –> 00:19:40,660
descend to the knees back down we’re

382
00:19:40,660 –> 00:19:43,180
gonna walk the fingertips up to meet the

383
00:19:43,180 –> 00:19:45,310
tops of the thighs and it’s up to you if

384
00:19:45,310 –> 00:19:46,930
you want this kind of yoga for the feet

385
00:19:46,930 –> 00:19:49,860
moment you can stay on the feet like so

386
00:19:49,860 –> 00:19:53,020
if that is not comfortable for you today

387
00:19:53,020 –> 00:19:55,180
you can stay lifted tops of the feet

388
00:19:55,180 –> 00:19:56,980
press into the earth and we tuck the

389
00:19:56,980 –> 00:19:59,920
pelvis in option three which is just a

390
00:19:59,920 –> 00:20:01,060
little bit more advanced and I want you

391
00:20:01,060 –> 00:20:02,410
to be really mindful if you’re new to

392
00:20:02,410 –> 00:20:03,970
the practice just be really careful in

393
00:20:03,970 –> 00:20:06,400
your knees option three would be to come

394
00:20:06,400 –> 00:20:09,670
into Verona a hero pose you can bring a

395
00:20:09,670 –> 00:20:11,980
block between the ankles or you can just

396
00:20:11,980 –> 00:20:14,830
snug your booty down in there hey and

397
00:20:14,830 –> 00:20:16,660
bring the fleshy part of that calf to

398
00:20:16,660 –> 00:20:21,700
the side so we are coming into a hero

399
00:20:21,700 –> 00:20:24,760
variation essentially so we might be

400
00:20:24,760 –> 00:20:28,600
here sitting up nice and tall pressing

401
00:20:28,600 –> 00:20:31,390
into the tops of the feet we might be on

402
00:20:31,390 –> 00:20:33,340
a block or both guys if you’re wanting

403
00:20:33,340 –> 00:20:34,120
to grow

404
00:20:34,120 –> 00:20:37,440
growver asana this is a great place to

405
00:20:37,440 –> 00:20:42,440
be or again we can just come simply to

406
00:20:42,440 –> 00:20:46,130
the toes we’re here okay plenty of

407
00:20:46,130 –> 00:20:47,330
options you know I just want to take

408
00:20:47,330 –> 00:20:50,150
care of everybody okay so I’m gonna go

409
00:20:50,150 –> 00:20:52,010
in and use this blog and come into a

410
00:20:52,010 –> 00:20:54,830
little supported hero so wherever you

411
00:20:54,830 –> 00:20:56,120
are and you don’t you don’t have to feel

412
00:20:56,120 –> 00:20:58,490
stuck in one you can mix and match we’re

413
00:20:58,490 –> 00:21:04,060
gonna come to that beautiful open heart

414
00:21:04,060 –> 00:21:06,560
and we’re going to move with the breath

415
00:21:06,560 –> 00:21:12,430
here really challenging ourselves

416
00:21:12,430 –> 00:21:15,860
letting the breath again fuel the

417
00:21:15,860 –> 00:21:17,360
movement as we inhale send the

418
00:21:17,360 –> 00:21:21,320
fingertips out left to right exhale

419
00:21:21,320 –> 00:21:24,610
hands together at the heart

420
00:21:24,820 –> 00:21:28,070
chin to chest reach behind inhale lift

421
00:21:28,070 –> 00:21:32,480
up exhale keep the heart lifted as you

422
00:21:32,480 –> 00:21:35,360
float the fingertips down we’re gonna do

423
00:21:35,360 –> 00:21:37,160
is three more times just moving with the

424
00:21:37,160 –> 00:21:47,740
breath here we go chin the chest

425
00:21:52,540 –> 00:21:55,070
might connect to that muchas he breath

426
00:21:55,070 –> 00:21:58,360
here that ocean sound

427
00:22:03,770 –> 00:22:07,490
chin to chest reach behind

428
00:22:13,350 –> 00:22:16,889
and last time here we go smoothing out

429
00:22:16,889 –> 00:22:19,639
all the hard edges

430
00:22:32,450 –> 00:22:34,510
you

431
00:22:38,000 –> 00:22:40,770
after your final exhale here just let

432
00:22:40,770 –> 00:22:42,630
the fingertips rest gently at your sides

433
00:22:42,630 –> 00:22:45,480
or palms gently on the tops of the

434
00:22:45,480 –> 00:22:47,940
thighs close your eyes and find

435
00:22:47,940 –> 00:22:50,480
stillness

436
00:22:50,990 –> 00:22:53,880
notice how the deep breathing and this

437
00:22:53,880 –> 00:22:57,840
synchronicity can change your mood just

438
00:22:57,840 –> 00:23:00,470
notice how you feel

439
00:23:09,080 –> 00:23:11,870
then we’ll bat the eyelashes open really

440
00:23:11,870 –> 00:23:13,520
nice everyone if you feel like you’re in

441
00:23:13,520 –> 00:23:17,000
a calm you know state of meditation you

442
00:23:17,000 –> 00:23:18,650
might stay there longer instead of

443
00:23:18,650 –> 00:23:21,320
transitioning here so just again

444
00:23:21,320 –> 00:23:22,970
offering up a little playtime otherwise

445
00:23:22,970 –> 00:23:26,950
we’re going to transition slowly to our

446
00:23:26,950 –> 00:23:31,250
buttocks you might take a forward fold

447
00:23:31,250 –> 00:23:34,150
here if your legs need to stretch out or

448
00:23:34,150 –> 00:23:39,220
hmm you might come straight to flat back

449
00:23:40,630 –> 00:23:43,310
so I really like telling people what to

450
00:23:43,310 –> 00:23:44,810
do but what I’m trying to do here at the

451
00:23:44,810 –> 00:23:47,870
30-day home practice is really encourage

452
00:23:47,870 –> 00:23:49,700
you and invite you to really listen your

453
00:23:49,700 –> 00:23:52,700
body and empower you to kind of do this

454
00:23:52,700 –> 00:23:56,330
on your own as well so right now you

455
00:23:56,330 –> 00:23:59,810
could be meditating in hero pose for the

456
00:23:59,810 –> 00:24:01,370
rest of your practice you might be

457
00:24:01,370 –> 00:24:03,890
stretching your legs out or you might be

458
00:24:03,890 –> 00:24:06,700
here hugging your knees into the chest

459
00:24:06,700 –> 00:24:08,870
closing your eyes and asking your body

460
00:24:08,870 –> 00:24:12,190
what do I need next

461
00:24:17,530 –> 00:24:19,540
I’m gonna slide my hands to the inner

462
00:24:19,540 –> 00:24:21,040
arches coming into a little stirrup

463
00:24:21,040 –> 00:24:23,290
posture here or happy baby really

464
00:24:23,290 –> 00:24:25,360
pressing the soles of my feet up towards

465
00:24:25,360 –> 00:24:27,430
the sky and then gently finding a little

466
00:24:27,430 –> 00:24:30,600
opposition as I draw my shoulders down

467
00:24:30,600 –> 00:24:33,460
breathe here breathe into the hips this

468
00:24:33,460 –> 00:24:35,470
should feel amazing in the spine in the

469
00:24:35,470 –> 00:24:37,510
chest and the shoulders lengthen the

470
00:24:37,510 –> 00:24:40,810
tailbone down and you might even close

471
00:24:40,810 –> 00:24:43,420
your eyes here breathing deep into the

472
00:24:43,420 –> 00:24:46,630
hip creases even massaging your heels

473
00:24:46,630 –> 00:24:52,240
with your thumbs close your eyes trust

474
00:24:52,240 –> 00:24:53,950
the moment wherever you are and breathe

475
00:24:53,950 –> 00:24:59,620
deep and you can play here you might

476
00:24:59,620 –> 00:25:01,240
straighten the legs one and then the

477
00:25:01,240 –> 00:25:04,570
other you might transition into a twist

478
00:25:04,570 –> 00:25:08,500
you might draw a couple circles with the

479
00:25:08,500 –> 00:25:12,180
knees one way and then the other

480
00:25:12,900 –> 00:25:15,340
choreograph your own dance here be

481
00:25:15,340 –> 00:25:17,830
really mindful listen to your body keep

482
00:25:17,830 –> 00:25:21,490
it soft and easy and then together we’ll

483
00:25:21,490 –> 00:25:28,600
meet in soup Tabata con awesome so I

484
00:25:28,600 –> 00:25:30,250
like to offer suggestions and then I

485
00:25:30,250 –> 00:25:31,720
really love it when you break the rules

486
00:25:31,720 –> 00:25:33,550
you know like I loved here oh I’m gonna

487
00:25:33,550 –> 00:25:35,050
stay there and meditate and pause the

488
00:25:35,050 –> 00:25:40,690
video now peace Adrienne or we could

489
00:25:40,690 –> 00:25:42,070
stick together you know each day is

490
00:25:42,070 –> 00:25:44,620
different so maybe you’re in soup do

491
00:25:44,620 –> 00:25:46,740
bodycon Osun with me reclined cobblers

492
00:25:46,740 –> 00:25:50,650
pose hands are gonna rest gently on the

493
00:25:50,650 –> 00:25:52,840
belly here and I’m just letting a little

494
00:25:52,840 –> 00:25:55,150
bit a little bit of gravity do the work

495
00:25:55,150 –> 00:25:58,930
here little Yin practice to finish today

496
00:25:58,930 –> 00:26:01,090
letting the soles of the feet kiss

497
00:26:01,090 –> 00:26:03,190
together you might pillow the head with

498
00:26:03,190 –> 00:26:08,020
a blanket or a towel begin to soften the

499
00:26:08,020 –> 00:26:10,750
breath you can slide the legs out to

500
00:26:10,750 –> 00:26:12,460
shavasana here opening through the arms

501
00:26:12,460 –> 00:26:14,290
or I’m gonna stay here a little bit

502
00:26:14,290 –> 00:26:16,830
longer today

503
00:26:19,440 –> 00:26:21,100
relaxing the weight of my body

504
00:26:21,100 –> 00:26:28,300
completely and fully into the mat thank

505
00:26:28,300 –> 00:26:30,370
you for sharing your commitment to your

506
00:26:30,370 –> 00:26:33,160
practice with me I believe it truly is

507
00:26:33,160 –> 00:26:36,340
an awesome act of self-love so good work

508
00:26:36,340 –> 00:26:37,050
everyone

509
00:26:37,050 –> 00:26:40,480
tomorrow we turn 21 yay bringing it

510
00:26:40,480 –> 00:26:44,650
drunk and cat cow drunk in love I’ll see

511
00:26:44,650 –> 00:26:46,230
you then take good care of yourself

512
00:26:46,230 –> 00:00:00,000
namaste

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