WEBVTT

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- Hello everyone. Good evening.

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It's time for bed.

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We have a 10 minute
yoga practice for you

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so grab a blanket and a pillow, 
if you have them.

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Hop into something comfy, 
maybe your PJs

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and let's get started.

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(upbeat music)

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Alright, welcome.

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Come on down to the ground.

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We're going to begin
either in a seated position

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or a kneeling position.

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So you get to choose.

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You can use your
blanket or pillow

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if you brought one to sit up on.

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And after you've
selected a starting position,

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Benji has chosen to lay down.

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We'll get there eventually,

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but I'll invite us
to relax your shoulders,

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close the eyes,

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and allow the sound of
my voice to guide you here.

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10 minutes to shift the
state of our nervous system

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to soften our grip on the day

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to mindfully and
intentionally slow down

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and draw our attention inward

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and prepare

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for rest.

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Allow your hands to
rest gently in your lap

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or maybe bring your
hands somewhere on your body,

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maybe the belly, the heart,
or palms together

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in prayer.

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And after you've
made your selection,

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your choice with your hands,

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begin to notice your breath.

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Gently tuck the chin feeling

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the back of your neck lengthen.

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And just take a
moment to relax here

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letting go of the day.

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Really embracing this
short but sweet practice.

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Honoring it as a meaningful

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and valuable

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transition

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that will support you in

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deep rest.

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And then your next inhale,
breathe in through your nose

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and fill your belly with air

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and then pause after the inhale,

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hold the breath for one moment,

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and then slowly exhale.

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Once more like that, big inhale,

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fill the belly, fill it up,

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big diaphragmatic breath,

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then pause, retain the breath,

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keep the skin of the face soft,

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shoulders relaxed,
holding the breath.

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And then releasing,
releasing all of that steam

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from the day.

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Beautiful, bat
the eyelashes open

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or keep just a soft gaze 
or the eyes closed

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but you can still allow the
sound of my voice to guide you.

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No need to look at the video.

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Here, we're gonna
drop the chin to the chest

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and then slowly
rock the left ear over

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to the left shoulder.

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And send the right
fingertips gently to the ground

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and just feel this
lengthen and this stretch

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in the right side of the neck.

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And then drop the
chin to the chest,

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take it to the other side,

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right ear over right shoulder.

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Breathe, keep the
shoulders heavy and relaxed

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and left fingertips
come down to the earth.

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Soften the skin of
the face, soften the jaw.

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And then bring the
head back to center.

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And we're gonna just
slowly widen the knees.

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So if you're on, seated

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on your buttocks,
come up to your knees

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and we'll just
slowly widen the knees

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as wide as the yoga mat.

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Bring the toes to touch and
send the fingertips forward

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for Extended Child's Pose

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melting the heart
down to the ground,

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relaxing the forehead, the jaw.

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And we'll take a
cue from Benji here

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and just relax the
weight of our body,

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completely and
fully with a big sigh.

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So we're gonna
inhale in through the nose

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and as you exhale, 
sigh it out through the mouth.

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It's more just like that.

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Inhaling in through the nose.

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Big, full, deep breath

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and then exhale, sigh it out.

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Now seal the lips and
continue to slowly breathe.

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Option to soften
the fingertips here

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so less active arms than maybe

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you are used to in this posture.

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Option to move the
tongue around in the mouth.

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Part the lips.

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And then option to rock
the head, the forehead,

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massaging against the earth.

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And let all of that go as
you slowly press the palms

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into the earth
and lift the head.

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We'll come forward 
onto all fours.

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Walk the knees all
the way up to the wrist

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and then swing
the legs to one side

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to come to a seat with the legs

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stretched out in front of you.

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Great, again use a
pillow or blanket to sit up on

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if you like here, Dundasana.

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Fingertips are gonna come to
the mat in line with the hips.

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Then squeeze the
shoulders up to the ears,

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take them back and down.

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If the palms can press
firmly into the earth,

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you can try that, otherwise
keep the fingertips pressing,

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flex the toes towards the face,

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sit up nice and tall, Dundasana.

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Head over heart,
heart over pelvis.

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Close your eyes,

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squeeze the elbows in a
little closer to your body.

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Lift the chest,
bend the knees slightly,

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if your body is whispering

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to do so. So they can be
straight or they can be bent.

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Nice, then
release the fingertips,

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reach the arms all
the way up and overhead,

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inhale in, exhale,
slowly reach forward

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melting your heart
towards the tops of your legs.

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Again, bend the knees
as generously as you need

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or as generously as you like.

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And maybe we grab
one of our props here

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to help find a coziness

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in this posture.

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Take a deep breath in.

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And as you exhale,
close your eyes,

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relax the weight
of your head down,

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seated Forward Fold,
Paschimottanasana.

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Get quiet,

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get still.

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Feel the rise and
the fall of your breath.

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Then slowly begin to release,

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come out of the fold

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and we're gonna
come onto our back

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so you can take
your pillow or blanket

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and put it under
the head for a pillow.

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When you get there, bend
the knees and hug them up

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towards the chest.

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Take the knees,

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take the palms,
excuse me, to the knees

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and we're gonna slowly just draw

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soft, sweet, easy circles.

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So you don't need to
jerk yourself around here

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or push or squeeze too hard.

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Just nice and easy.

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Again, you can close the eyes,
you can part the lips,

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listen to the
sound of your breath

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and just let the feet be soft

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as you move in slow
sweet circles one way,

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massaging the low back

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the sacrum, the outer hip.

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And then reversing the circle.

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Nice, then squeeze both
knees in towards the chest.

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Inhale in.
As you exhale,

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take them to the
right side for a twist.

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Let your hands rest
gently on your left rib cage

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as you breathe into the ribs,

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the belly, the diaphragm.

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And then use your exhale to
soften and relax everything.

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And then slowly
melt it to center

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and take it to the other side.

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Nice and easy,
twisting to the left,

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breathing that nice wide breath

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into the ribs filling the lungs,

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using the exhale to
soften and surrender.

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Start to really

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let go and wind
down for the day.

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Then slowly come back.

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You can take a Butterfly 
here or a Happy Baby.

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Anything else that
you may feel compelled to

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explore safely and sweetly,

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you can do that now.

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Finding what feels good.

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If you're ready for rest,
take your blanket,

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cover up the legs,

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extend the legs out long.

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Allow your arms to
either rest gently at your side

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or somewhere on your body.

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Close your eyes, take one final

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loving breath in

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and one last loving exhale.

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May you feel peace.

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May you rest well.

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Thank you for sharing this

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darling little practice with me.

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Namaste.

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(upbeat music)