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These are the user uploaded subtitles that are being translated: 1 00:00:00,300 --> 00:00:02,800 hey everyone and welcome to yoga with Adrian 2 00:00:02,800 --> 00:00:04,666 I am Adrian and I'm super excited 3 00:00:04,666 --> 00:00:05,700 because today 4 00:00:05,700 --> 00:00:07,766 we have a sequence for the complete beginner 5 00:00:07,800 --> 00:00:09,200 so if you're new to yoga 6 00:00:09,200 --> 00:00:11,800 or you've been curious about yoga practice 7 00:00:11,800 --> 00:00:13,966 and all its wonderful beautiful benefits 8 00:00:14,33 --> 00:00:15,600 this is a great sequence for you 9 00:00:15,600 --> 00:00:16,933 you don't need any blocks 10 00:00:17,100 --> 00:00:18,166 you don't need any blankets 11 00:00:18,166 --> 00:00:20,866 all you need is your body and an open mind 12 00:00:20,866 --> 00:00:22,66 if you have a mat that's great 13 00:00:22,66 --> 00:00:25,733 but otherwise open mind open heart let's get started 14 00:00:37,33 --> 00:00:39,0 okay my friends and my new friends 15 00:00:39,0 --> 00:00:42,0 we're going to begin in a cross legged position 16 00:00:42,0 --> 00:00:44,100 we call the sukhasana or the easy pose 17 00:00:44,100 --> 00:00:45,333 the pose of ease 18 00:00:45,700 --> 00:00:48,100 take a second here to check in with the breath 19 00:00:48,100 --> 00:00:49,500 by maybe looping the shoulders 20 00:00:49,500 --> 00:00:50,500 hello forward 21 00:00:50,500 --> 00:00:52,766 up and back how are you 22 00:00:52,766 --> 00:00:54,400 inhale looping forward 23 00:00:54,966 --> 00:00:58,66 fine exhale grounding down and back 24 00:01:02,266 --> 00:01:04,300 finding a little organic movement here 25 00:01:06,33 --> 00:01:07,433 maybe checking in with the neck 26 00:01:07,433 --> 00:01:11,266 by maybe moving one ear over one shoulder 27 00:01:11,900 --> 00:01:15,733 and then we'll go forward to the chest 28 00:01:17,300 --> 00:01:19,166 shaking the head yes 29 00:01:23,233 --> 00:01:24,900 uh what are you doing Ryan 30 00:01:25,166 --> 00:01:27,666 I just wanna watch TV coming back to center 31 00:01:27,666 --> 00:01:29,600 well well I'm working out right now 32 00:01:29,600 --> 00:01:30,466 heart over the pelvis so 33 00:01:30,466 --> 00:01:31,966 take a second to maybe close your eyes 34 00:01:31,966 --> 00:01:32,766 or soften the gaze 35 00:01:32,766 --> 00:01:34,933 so you can just go inward a little bit here 36 00:01:34,966 --> 00:01:37,300 as we find alignment head over heart 37 00:01:37,366 --> 00:01:39,700 heart over pelvis we lift the sternum 38 00:01:39,700 --> 00:01:41,566 lift the chest and then again ground down 39 00:01:41,566 --> 00:01:43,500 through the elbows here on the exhale 40 00:01:45,366 --> 00:01:48,166 find a nice space between the ears and the shoulders 41 00:01:49,300 --> 00:01:50,966 and just want to come into the moment 42 00:01:50,966 --> 00:01:53,300 with a little integrity whatever that means to you 43 00:01:53,300 --> 00:01:55,366 for me it means body awareness 44 00:01:56,33 --> 00:01:58,366 mind awareness noticing where my thoughts are 45 00:01:58,366 --> 00:02:00,500 and coming back to that body awareness 46 00:02:01,666 --> 00:02:03,466 and then see if you can begin to deepen your breath 47 00:02:03,466 --> 00:02:05,66 here nice long inhale in 48 00:02:07,33 --> 00:02:09,566 and a nice long juicy exhale out 49 00:02:11,100 --> 00:02:13,533 keep that going nice long inhale 50 00:02:20,766 --> 00:02:22,666 hey what are you doing 51 00:02:22,866 --> 00:02:24,366 that's boring sorry 52 00:02:24,500 --> 00:02:26,966 that was awesome give me that 53 00:02:27,833 --> 00:02:30,300 you can't come in here and take that remote 54 00:02:30,466 --> 00:02:32,533 give it to me no give it to me 55 00:02:35,600 --> 00:02:38,466 what do you think you're doing stop 56 00:02:40,166 --> 00:02:42,733 you are so gonna be in so much trouble for this 57 00:02:51,33 --> 00:02:52,866 give me that remote right now 58 00:02:53,166 --> 00:02:55,200 you are gonna be so punished 59 00:03:07,366 --> 00:03:08,733 I can't believe you 60 00:03:09,900 --> 00:03:10,866 no 61 00:03:14,200 --> 00:03:15,133 no 62 00:03:15,866 --> 00:03:20,700 this is my house and you're gonna follow my rules 63 00:03:32,466 --> 00:03:33,366 Ryan 64 00:03:34,400 --> 00:03:35,733 is that your 65 00:03:37,700 --> 00:03:39,166 I I can't 66 00:03:46,300 --> 00:03:47,600 we we can't 67 00:03:47,600 --> 00:03:48,866 I mean this is 68 00:03:49,200 --> 00:03:51,300 we shouldn't be doing this 69 00:05:17,666 --> 00:05:18,466 oh 70 00:05:25,100 --> 00:05:25,900 ah 71 00:05:33,100 --> 00:05:33,900 ah ah ah 72 00:05:35,233 --> 00:05:36,33 ah ah ah 73 00:05:37,33 --> 00:05:37,833 ah ah 74 00:05:43,33 --> 00:05:43,833 ah 75 00:05:45,366 --> 00:05:46,166 ah ah 76 00:05:47,266 --> 00:05:48,66 mmm 77 00:05:50,900 --> 00:05:51,66 ah ah 78 00:05:51,66 --> 00:05:51,866 ah ah 79 00:05:55,400 --> 00:05:56,200 ah 80 00:05:56,633 --> 00:05:57,433 mmm 81 00:06:07,366 --> 00:06:08,166 huh 82 00:06:08,600 --> 00:06:08,766 uh uh 83 00:06:08,766 --> 00:06:08,900 uh uh 84 00:06:08,900 --> 00:06:09,700 uh uh 85 00:06:12,800 --> 00:06:13,600 uh uh uh 86 00:06:18,200 --> 00:06:19,0 uh 87 00:06:26,633 --> 00:06:27,433 ah ah 88 00:06:30,233 --> 00:06:31,33 huh 89 00:06:31,866 --> 00:06:32,666 um 90 00:06:35,833 --> 00:06:36,633 huh huh 91 00:06:49,700 --> 00:06:50,500 oh oh oh 92 00:06:51,766 --> 00:06:52,566 oh 93 00:06:59,766 --> 00:07:00,566 oh oh oh oh 94 00:07:03,200 --> 00:07:04,0 mm hmm 95 00:07:19,66 --> 00:07:19,866 ah ah ah 96 00:07:20,833 --> 00:07:21,633 ah ah 97 00:07:25,0 --> 00:07:25,800 ah ah 98 00:07:29,366 --> 00:07:30,166 ah ah 99 00:07:37,800 --> 00:07:38,600 huh huh huh 100 00:07:39,200 --> 00:07:39,500 huh huh huh huh 101 00:07:39,500 --> 00:07:40,300 huh 102 00:07:40,666 --> 00:07:40,900 huh huh huh 103 00:07:40,900 --> 00:07:41,700 huh 104 00:07:42,166 --> 00:07:42,966 huh huh 105 00:09:05,166 --> 00:09:05,966 ah ah 106 00:09:28,566 --> 00:09:29,366 ah 107 00:09:31,33 --> 00:09:31,833 ah ah ah 108 00:10:02,366 --> 00:10:03,166 ah 109 00:10:03,666 --> 00:10:04,466 ah 110 00:10:04,966 --> 00:10:05,766 ah 111 00:10:08,400 --> 00:10:09,200 ah ah 112 00:10:10,800 --> 00:10:11,600 ah ah 113 00:10:16,500 --> 00:10:16,666 ah ah 114 00:10:16,666 --> 00:10:17,466 ah 115 00:10:18,33 --> 00:10:18,200 ah ah 116 00:10:18,200 --> 00:10:18,966 ah ah 117 00:10:18,966 --> 00:10:19,766 ah ah 118 00:10:30,800 --> 00:10:31,600 ah 119 00:10:31,966 --> 00:10:32,200 ah ah ah 120 00:10:32,200 --> 00:10:32,366 ah ah 121 00:10:32,366 --> 00:10:33,166 ah ah 122 00:10:33,433 --> 00:10:34,233 ah 123 00:10:48,900 --> 00:10:49,700 oh 124 00:10:51,500 --> 00:10:52,300 oh oh 125 00:10:55,833 --> 00:10:56,633 oh oh 126 00:11:01,166 --> 00:11:01,300 ah ah 127 00:11:01,300 --> 00:11:02,100 ah ah 128 00:11:19,0 --> 00:11:19,800 hmm 129 00:11:19,900 --> 00:11:20,700 ah ah ah 130 00:11:22,700 --> 00:11:23,500 ah ah 131 00:11:32,0 --> 00:11:32,800 ah ah 132 00:11:33,0 --> 00:11:33,800 ah ah 133 00:11:35,66 --> 00:11:35,866 ah ah 134 00:11:39,400 --> 00:11:40,200 oh ah 135 00:11:40,600 --> 00:11:41,400 oh 136 00:11:49,700 --> 00:11:50,500 ah 137 00:11:51,33 --> 00:11:51,833 um 138 00:11:52,366 --> 00:11:53,166 ah 139 00:11:57,266 --> 00:11:58,66 huh 140 00:11:59,666 --> 00:12:00,466 huh huh 141 00:12:01,66 --> 00:12:01,866 huh 142 00:12:04,266 --> 00:12:05,66 huh huh 143 00:12:06,566 --> 00:12:07,366 huh huh 144 00:12:08,833 --> 00:12:09,633 huh huh huh 145 00:12:16,966 --> 00:12:18,200 ah ah 146 00:12:18,433 --> 00:12:19,700 ah ah ah 147 00:12:23,600 --> 00:12:23,766 ah ah 148 00:12:23,766 --> 00:12:24,566 ah ah ah 149 00:12:25,400 --> 00:12:26,200 ah ah ah 150 00:12:37,600 --> 00:12:38,400 ah ah ah 151 00:12:39,900 --> 00:12:40,166 ah ah ah 152 00:12:40,166 --> 00:12:40,966 ah ah ah 153 00:12:41,233 --> 00:12:41,400 ah ah 154 00:12:41,400 --> 00:12:42,200 ah ah ah 155 00:12:47,66 --> 00:12:48,700 oh oh 156 00:12:48,833 --> 00:12:51,466 oh oh yeah yeah 157 00:12:51,466 --> 00:12:52,833 don't stop oh 158 00:12:52,833 --> 00:12:55,133 my God oh oh 159 00:12:55,200 --> 00:12:55,833 oh my God 160 00:12:55,833 --> 00:12:57,666 I'm gonna come yeah 161 00:12:57,700 --> 00:13:00,466 oh oh oh 162 00:13:01,200 --> 00:13:01,500 oh oh oh oh 163 00:13:01,500 --> 00:13:02,300 oh oh 164 00:13:04,200 --> 00:13:04,366 oh oh 165 00:13:04,366 --> 00:13:04,766 oh oh 166 00:13:04,766 --> 00:13:05,566 oh 167 00:13:05,766 --> 00:13:06,566 oh oh 168 00:13:14,566 --> 00:13:15,366 oh 169 00:13:16,833 --> 00:13:17,633 oh oh oh 170 00:13:23,233 --> 00:13:23,466 oh oh oh 171 00:13:23,466 --> 00:13:24,266 oh 172 00:13:24,566 --> 00:13:26,400 oh yeah yeah 173 00:13:26,400 --> 00:13:28,333 are you gonna come yeah 174 00:13:28,400 --> 00:13:29,200 oh oh 175 00:13:31,0 --> 00:13:33,500 are you gonna come yeah come on my tits 176 00:13:47,600 --> 00:13:48,400 oh 177 00:13:49,0 --> 00:13:51,100 oh baby not my face 178 00:14:46,300 --> 00:14:47,966 hi what's wrong 179 00:14:48,366 --> 00:14:51,300 well a bunch of people got laid off at work today 180 00:14:51,300 --> 00:14:53,933 and I was one of them 181 00:14:55,666 --> 00:14:57,766 yeah that's terrible 182 00:15:02,666 --> 00:15:05,133 I'm not feeling so good right now 183 00:15:10,433 --> 00:15:11,766 that's a little better 184 00:15:49,66 --> 00:15:52,100 Bos never used 51bce0c785ca2f68081bfa7d919 185 00:15:58,400 --> 00:16:01,866 Bose never used 51bce0c785ca2f68081bfa7d91973934 186 00:16:11,300 --> 00:16:12,133 Ryan 187 00:16:12,800 --> 00:16:14,966 I know that happened that one time 188 00:16:14,966 --> 00:16:18,533 but we really can't do this again 189 00:16:18,866 --> 00:16:20,166 I just 190 00:16:20,966 --> 00:16:23,0 I can't stop thinking about it 191 00:16:25,766 --> 00:16:26,766 me too 192 00:20:44,533 --> 00:20:51,133 Bose never used 51bce0c785ca2f68081bfa7d91973934 193 00:21:24,700 --> 00:21:28,66 Bose never used 51bce0c785ca2f68081bfa7d91973934 194 00:23:23,900 --> 00:23:24,66 huh huh 195 00:23:24,66 --> 00:23:24,866 huh huh 196 00:23:30,966 --> 00:23:31,766 huh 197 00:23:32,633 --> 00:23:33,433 huh 198 00:24:16,466 --> 00:24:17,266 ah ah ah 199 00:24:19,466 --> 00:24:20,266 ah 200 00:24:20,766 --> 00:24:21,566 ah 201 00:24:23,400 --> 00:24:23,566 huh huh 202 00:24:23,566 --> 00:24:24,366 huh huh 203 00:24:24,800 --> 00:24:25,600 huh huh 204 00:24:26,0 --> 00:24:26,800 huh huh 205 00:24:34,966 --> 00:24:35,766 huh 206 00:24:36,166 --> 00:24:36,966 huh 207 00:24:40,100 --> 00:24:40,900 huh huh 208 00:24:41,466 --> 00:24:42,266 huh 209 00:25:14,500 --> 00:25:15,300 ah ah 210 00:25:15,466 --> 00:25:16,266 ah 211 00:26:02,466 --> 00:26:02,633 huh huh 212 00:26:02,633 --> 00:26:03,433 huh huh 213 00:26:05,966 --> 00:26:06,766 huh 214 00:26:06,900 --> 00:26:07,700 huh huh huh 215 00:26:14,366 --> 00:26:15,166 huh huh 216 00:26:15,300 --> 00:26:16,100 huh huh 217 00:26:17,400 --> 00:26:18,200 um 218 00:26:18,700 --> 00:26:19,500 huh 219 00:26:42,900 --> 00:26:44,866 oh oh 220 00:26:45,433 --> 00:26:46,233 oh 221 00:26:47,300 --> 00:26:48,100 oh oh 222 00:26:48,866 --> 00:26:49,166 oh oh 223 00:26:49,166 --> 00:26:50,700 I'm gonna come oh 224 00:26:51,766 --> 00:26:52,566 oh 225 00:26:52,800 --> 00:26:53,600 oh oh 226 00:26:55,833 --> 00:26:56,633 oh 227 00:28:16,66 --> 00:28:17,566 oh oh 228 00:28:17,766 --> 00:28:17,900 oh oh 229 00:28:17,900 --> 00:28:18,66 oh oh 230 00:28:18,66 --> 00:28:19,200 oh oh 231 00:28:19,300 --> 00:28:20,800 oh oh I'm gonna come again 232 00:28:25,866 --> 00:28:26,33 oh oh 233 00:28:26,33 --> 00:28:26,833 oh oh 234 00:28:27,200 --> 00:28:28,0 oh 235 00:28:29,233 --> 00:28:29,466 oh oh oh 236 00:28:29,466 --> 00:28:30,733 oh oh oh oh oh oh 237 00:28:36,100 --> 00:28:36,366 ah ah ah 238 00:28:36,366 --> 00:28:37,166 ah ah 239 00:28:40,766 --> 00:28:41,566 ah ah 240 00:28:49,700 --> 00:28:49,966 oh oh oh 241 00:28:49,966 --> 00:28:50,766 oh oh 242 00:28:59,200 --> 00:28:59,433 oh oh oh 243 00:28:59,433 --> 00:28:59,600 oh oh 244 00:28:59,600 --> 00:29:00,400 oh oh oh 245 00:29:01,800 --> 00:29:02,600 oh oh 246 00:29:06,600 --> 00:29:07,400 oh oh oh 247 00:29:08,633 --> 00:29:08,833 oh oh 248 00:29:08,833 --> 00:29:09,633 oh oh oh 249 00:29:10,166 --> 00:29:10,966 oh oh oh oh 250 00:29:26,900 --> 00:29:27,700 ah ah 251 00:29:28,833 --> 00:29:29,633 ah ah 252 00:29:43,766 --> 00:29:46,100 wow that was a lot 253 00:29:49,766 --> 00:29:51,900 I guess this can be our little secret 254 00:29:52,466 --> 00:29:53,266 okay 12642