WEBVTT

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- Howdy everyone and 
welcome to Yoga With Adriene.

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I am Adriene and this is Benji

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and today we have a 
quick yoga for a dull moment.

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So it's a never a dull moment in
this house and I totally believe

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it's because I have a 
regular yoga practice.

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So if you're wanting to stir the
pot or just wake up something

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inside that has been stagnant,

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hop in a something 
comfy and let's get started.

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(gentle music)

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Okey-dokey Smokey, let's begin
standing today at the top of the

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mat feet hip width apart.

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When you get there 
stand up nice and tall.

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Just allow your arms, your hands
to rest gently at your sides.

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And this is a quick practice

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to help you flip the script.

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To stir the pot.

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Maybe find something new,

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engage in something that serves.

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Set yourself up for greatness.

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Never a dull moment.

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So plant your feet 
firmly into the earth,

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take a deep breath in

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and as you exhale 
relax your shoulders and

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just be open to this 
notion of letting go,

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letting go that day thus far,
letting go of expectations,

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letting go of any ideas of what
you think you should be doing

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now in this moment literally or

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in the grand scheme 
of things in your life.

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I always say that 
without the yoga practice,

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my life would not be the same
and there is just never a dull

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moment in my life. (laughs)

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So whether you're just
feeling stuck or little bored,

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let's use this time even though
it's quick to breathe deep,

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to move with intention 
and to find what feels good.

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Take a deep breath in,
reach for the sky.

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Big stretch here.

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As you exhale, bend your knees

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and rain it down 
to a Forward Fold.

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Big stretch here 
so take a deep breath,

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let the head relax over.

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Again, bend your knees and

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then all the way back 
up towards the sky you go.

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Press into your feet, inhale,
spread the fingertips start to

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wake up the 
body with the breath.

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Reach, reach, reach 
and then exhale cascading down,

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bending the knees, 
wiggling the fingertips,

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strong foundation in the feet.

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Take a breath here.

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Shake the head loose and then
one more time catch a wave,

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press into your heels, inhale,
reach for the sky.

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Big stretch, big breath and then
the wave crests and falls all

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the way down once again.

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Uttansana, breathing deep.

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Awesome, on your next inhale,
slide the hands all the way up

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to the tops of the thighs.

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Catch another wave here as you
inhale find length through the

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neck, through the spine,
pull the shoulders back,

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elbows hug into the side body.

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Take a deep breath here smile
just a bit and then exhale.

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Focus, continue to focus 
on your breath as you move,

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Forward Fold, breathe out.

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Great, twice more like that.

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Inhale, slide the palms 
to the tops of the thighs.

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Inhale, find length

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and exhale folding forward,

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moving with your breath.

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One more time, 
here we go, inhale.

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Find length, big breath.

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And exhale softened,
soften and release.

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Great, from 
here bend both knees.

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You're gonna walk 
the feet together and then

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slide the right toes back.

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Inhale to open the chest and
then exhale you're actually get

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to straighten the front leg and

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draw your chin in 
towards your chest.

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Inhale bend your front knee,
open the chest,

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big breath, big stretch.

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Exhale, 
straighten your left knee,

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pull the left hip crease back,
tuck your chin to your chest.

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Alright you got 
it now, inhale, open.

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And exhale rounding through.

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And then keep this going with
your breath and each time see if

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you can find something new to
focus on so each time you

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round maybe you draw your 
navel toward your spine

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and lift your hip creases.

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Maybe when you open the chest
you draw the shoulder blades

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together squeeze 
inner thighs to the midline.

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Maybe the next time you draw
chin to chest you really lift

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your right heel up, grow lighter
on the fingertips and then maybe

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next time you open your heart
forward you drop your right

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knee, get a deeper stretch.

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So a couple more on your own.

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See if you can find 
something new each time.

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Moving with the 
breath nice and easy.

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Great, and then the 
next time your heart,

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your chest is opening 
forward go ahead and

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lower that right knee 
and we're gonna inhale,

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sweep the arms all 
the way up and overhead.

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Big stretch here as you sink
slowly forward into that front

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leg while pulling 
the left hip crease back,

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squeeze the inner 
thighs in the midline.

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Really feel your core here,
light up your heart,

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lift, and then 
slowly we'll release it.

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Wiggle the 
fingertips all the way down.

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Plant the palms, 
lift the back knee up.

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Step the left toes back so

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you're in a nice 
strong Plank Pose.

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Strong and steady here,
press away from your yoga mat.

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Really reach her heels back.

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Great, inhale to look forward.

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Exhale to lower all 
the way down to the belly.

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Breathe into your belly here
and press in to the tops of the

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feet, hug the 
elbows in once again in.

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Inhale, we rise, baby 
Cobra nice and low here.

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Great, inhale and again draw
the shoulder blades together.

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Hug the elbows in even more
and then exhale to release.

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Curl the toes under, 
press up into your power.

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Here we go.

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Big strong plank, 
big move with the breath.

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Once you get there 
take a couple breaths.

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Breathe deep lifting the front
body up to meet the back body.

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Really pressing 
away from the yoga mat.

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Alright, you're doing awesome.

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Take one more breath,
you got this,

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claw through your fingertips.

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Awesome, then step your right
foot all the way up and

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here we go, nice low lunge.

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Moving with your 
breath as you're ready.

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Find that ease, 
inhale to open the chest.

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Nice and easy, 
one breath at a time.

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Exhale, pull the 
right hip crease back,

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straighten the front leg.

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Lift the hips, chin to chest.

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Nice, inhale to 
open your heart forward.

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Exhale, grow 
light on the fingertips.

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And now you'll start to 
move in your vinyasa here,

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see if you can 
move with intention.

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Whatever that means to you.

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See if you can move with your
breath and see if you can find

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something new each time.

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So start with the big gestures
and then move inward

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towards the small things.

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See what you can find.

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See if you can 
soften the hard edges.

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Whatever that means to you.

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Great, and then the next time,
take your time,

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no rush, the next time you're
opening your chest forward go

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ahead and soften that 
left knee to the ground.

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And then we'll inhale, sweep
the fingertips all the way up

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towards the sky.
Start to collect your energy.

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Stay centered or get centered.

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Navel draws in, we squeeze the
inner thighs to the midline,

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reaching for the sky here, let
this shape affect your breath

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and let this also be 
inspired by your breath.

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So you're taking 
nice full breaths here.

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Maybe it kind of changes 
the way you feel and

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the way the shape looks. Right?

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If you're kind of clenching

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and holding and 
not breathing, yes.

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Okay, I think we get it.

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Okay, inhale.

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Just give it your best shot.
And exhale.

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And one more time, big inhale.

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And exhale to rain 
it all the way down.

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Awesome work, plant the
palms, step the right toes back.

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Alright, Plank Pose.

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Inhale, shift 
forward on the toes.

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Exhale, lower belly to Cobra or
now maybe Chatarunga to Up Dog.

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You're gonna use an inhale
either way to open your chest,

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Cobra or Up Dog.

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And then exhale to 
Downward Facing Dog.

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Great, pedal it out here.

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Start to breathe deep.

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Get a little primal.

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Bend your knees.

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Claw into the earth 
with your fingertips.

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Create space between the 
ears and the shoulders and

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then here we go, 
never a dull moment,

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inhale deeply 
through the nostrils.

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You knew it was coming, exhale,
lion's breath, tongue out.

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One more time, big inhale,
surprise yourself.

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Exhale, let it roar.

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Nice, inhale, lift 
the right leg up high.

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Exhale, you're gonna 
bend your right knee,

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and just slowly press 
firmly into your left palm.

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You're gonna slowly draw a
circle with your right toes all

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the way around 'til they touch
the ground potentially ending up

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in Wild Thing here.

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Maybe spiraling the hip 
points up towards the sky,

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heart up towards the sky.

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Totally flipping the script here

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as you look forward 
beyond your right fingertips.

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Take a deep breath in.

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Inhale, long puppy belly.

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Exhale, navel draws in as 
you come all the way back,

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slowly, with ease, 
back to your Down Dog.

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If you need to 
take a rest in-between,

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you can lower the knees.

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Otherwise, back to Down Dog.

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Re-center.

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Inhale in, and exhale.

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Great, inhale, lift 
the left leg up high.

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Find your foundation here.

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When you're ready, bend the left
knee and you're gonna draw just

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a slow circle with the 
left toes all the way around.

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You'll spiral 
on your right foot.

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Keep pressing away from the
earth with your right hand.

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And here we go, lifting the
hip points up towards the sky.

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If you're 
interested in Wild Thing,

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you want the foundations,

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I have a foundations 
video for you here.

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Shot on a Halloween one year,
it's pretty fun.

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Inhale in, lift the 
hip points up high.

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Press away from the earth.

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And then exhale, 
from your center,

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from your core, 
all the way back.

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Awesome work, here you go,
back to Downward Facing Dog.

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Last big cleansing breath.

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Head below the heart, 
lift your hips up high,

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bend your knees if you need to.

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Deep breath in.

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Lion's breath, tongue out.

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Awesome, slowly lower 
the knees to the ground.

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Paint your yoga 
mat with your hands,

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tug them all the way back.

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Inhale, look forward,
strong focus.

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Send your fingertips back,

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shoulder blades 
come together here.

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You're reaching, 
reaching, reaching,

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really activating 
the upper back body.

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Inhale, open mind, open heart

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and then exhale surrender.

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Child's Pose, close your eyes,
relax your shoulders,

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breathe deep.

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Listen to the 
sound of your breath.

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Listen to your heart.

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And slowly start to 
wiggle the fingertips,

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press into the tops of 
the feet, engage your center.

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That can be physically or
even just through awareness.

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And from your center, 
begin to slowly rise up.

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Awesome work, bring the 
hands together at the heart.

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Trust.

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Quietly whisper 
to yourself, "I trust."

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Gently bring the 
thumbs up to the third eye.

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Inner teacher.

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Get hot for inner teacher,
trust yourself,

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trust your intuition.

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Keep showing up on your mat,
all will be well.

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Love you so much!
Have a great rest of the day.

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Let us know how 
you're doing down below

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and I'll see you soon.

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Namaste.

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(gentle music)