WEBVTT

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(upbeat music)

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- Alright, my friends, 
let's begin

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in a nice power stance 
today to boost our spirits,

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boost our confidence.

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Nice wide stance, just 
a little bit wider than

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hip width apart, and then strap
your boots on, just kidding,

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but lift up through the front
body, and ground through

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the back body, so we're 
actively lifting up through

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the chest, and actively 
relaxing, down anchoring down

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through the fingertips, 
through the shoulder blades,

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and then just check 
out where your pelvis is

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in that as well, 
just have an awareness.

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Okay, so maybe you lift up as
if you had little headlights

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on your hips maybe you lift
up towards the sky, and then

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just lengthen the tailbone down.

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Just feel it out, no right or
wrong here, just connecting

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to the energy of the body as
we stand up nice and tall.

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And send some 
awareness out to all parts.

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And then we're trying to walk
off the mat in five minutes

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and feel like we're one 
part again, one moving part.

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So, we'll bend the knees and
inhale, reach for the sky,

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just spread your fingertips
and really stretch the arms.

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So really really reach 
energetically, all the way up,

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and then exhale, 
float it down.

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And see if you can take 
up even more space here,

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bend the knees, inhale,

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spread the fingertips, 
and exhale,

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floating down.

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Couple more times, 
inhale, nice fresh breath in,

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feel your feet on the earth,

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and exhale, let go of anything
that's been bugging you

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or bringing you 
down, just let it go.

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And one more time, big inhale,
reach up overhead fingertips

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kiss, and then exhale, 
release again, allowing anything

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that's not serving you, let it
go, all right, and then we're

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slowly begin to 
check in with the neck,

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by nodding the head no.

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And try to keep 
that lift in the heart,

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that grounding through the
back, and then yes, yes, I will

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rise to my full potential.

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Fabulous.

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Bring the head back 
to center stillness,

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hands come to the waistline,

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and then we take this power
pose a little bit further,

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by looping the shoulders around
and back, so we're literally

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going to anchor the shoulder
blades down the back body

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you can have some fun with it,
and then lift your toes

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and press the feet 
away from the earth.

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So you're trying to create 
this little rebound effect

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with the feet.

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And then take your thumbs to
the back and then just play

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with that pelvic tilt again,
finding that lift up through

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the front body, and 
then I think it's nice to use

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the thumbs to kind of 
press down and find that length

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through the back body, so
we're balancing polarities here

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using the body as a 
tool to feel it out.

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Inhale, nice power pose here,
draw the elbows back towards

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each other, notice 
how this makes you feel.

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Inhale, and then exhale,
soft bend in the knees as you

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take your heart forward, and
slowly we're going to come

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all the way 
down to Forward Fold,

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but take your 
time, and again keep

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bend in the knees, eventually
the fingertips will reach

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down towards the earth, whether
they touch the ground or not

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no big deal, and then we're
going to turn the toes out

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and we're just going to 
keep a soft bend in the knees

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and swing side to side, 
stretching through the upper

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back body, you can do figure
eights with the fingertips,

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I'd like to ask you to 
activate the breath here.

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Little gorilla pose, 
strong in the legs, waking up

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the feet, the calves,

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the muscles of 
the thighs, the quads,

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stretching through 
the hamstrings,

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activating through the glutes,

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and the lower back body, 
the upper back body,

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and then finally let 
the weight of the head go,

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as you swing and sway, 
side to side, one more breath,

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here, you got it, 
stick with it, don't give up,

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and then release, awesome.

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Come back to center, 
you're going to walk the feet

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right underneath you now, so
it's one solid standing post

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here, squeeze the legs together,
bend the knees and roll it up.

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And as you roll up, really
feel your feet on the earth.

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Draw energy up from the arches,
the inner thighs,

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lift up through the front body, 
ground through the back body,

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and roll up, rise up strong, 
feel the blood flow.

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Fresh.

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Beautiful, and here we go,
we're going to walk it out,

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so keep the energy up here,

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even if you're still 
feeling a little tired,

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see if you can 
draw energy up from the

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pelvic floor up through
the midline even more.

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So nice and slow, again,
continuing to wake up through

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the hamstrings, and we're 
going to touch opposite

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fingertips to opposite 
toes, you can keep that knee

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bent as much as you want, 
or if you're going for more

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flexibility today, you'll try
to keep length in the leg,

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so this will be a 
little different for everyone.

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So we're starting to 
wake up more muscles here.

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Maybe get the heart rate 
going a little bit,

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welcome a little heat, allow 
this to effect your breath,

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and allow your breath 
to guide the movement.

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So we're marrying the 
movement and the breath

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in any way you see fit.

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Just pay attention to 
your breath, basically.

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Alright, then, 
even it out here,

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and now we bend the knee

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opposite elbow to opposite knee.

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And you can work on a 
contraction in your abs here,

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this is our last bit, 
so give it your all,

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stand up nice and tall.

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Ooh, my glutes are 
sore from something else,

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I can feel it, nice.

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All right, keep it going.

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See if you can be 
light on your feet,


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and keep your heart lifted.

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Alright, beautiful, 
even it out.

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And then release.

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Open the palms, 
bring the feet together, inhale.

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And exhale, Mountain Pose.

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Nice work, inhale, draw 
the hands at your heart,

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and exhale, bow the head,

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mind intelligence, body
intelligence, coming together.

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Sweet bat the eyelashes open,
and have an awesome day.

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(upbeat music)