WEBVTT

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- Hi everyone,
welcome back to Center.

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It's Day 11.

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Rinse.

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Let's get started.

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(light music)

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Alright pals, 
let's begin lying down today.

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Yay!

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Come on down to your back.

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When you get there, 
take a deep breath in,

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and a long breath out.

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You can just allow your hands

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to rest gently 
wherever feels good.

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Maybe walk your shoulder blades
down the back a little bit.

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Maybe scratch
your head like Benji.

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And point and flex the feet.

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This is a class that 
really invites you to

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let go of the day thus far.

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And politely put
your to-do list on pause.

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Take another deep breath in.

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And as you exhale,
draw the navel down.

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Hug the right
knee into the chest.

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Squeeze.

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Right knee up
towards your heart.

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And flex the left toes.

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Feel your body supported
by the weight of the earth.

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Relax your shoulders.

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And then guide your
right knee open to the right

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and then squeeze your 
right knee up towards

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your right shoulder.

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You might capture your right
shin with your right hand

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and you could even 
bring your left hand to

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the top of the left thigh 
or to the earth.

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Breathe.

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Option here to grab the 
outer edge of the right foot

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or the inner arch 
of the right foot

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and kick it into a little 
half Stirrup Posture or

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half Happy Baby,
opening up through the hip.

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And just noticing as you begin
to add on with these shapes,

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paying attention
to the sensation.

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And noticing whether 
or not you are holding

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or gripping, 
any tension in the body

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softening here as we make
the breath more conscious.

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And then release that.

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We'll come back to hugging
the knee into the chest.

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Then you're gonna 
just bump the hips over

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towards the 
right side of your mat.

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So you can take that 
right knee across the body,

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over to the left 
for a Reclined Twist.

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Extend the right arm out long.

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And try to get your right
shoulder down to the ground

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with each exhale.
Breathing deep.

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Maybe turning
your head to the right.

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And maybe using the soft touch
of your left palm to guide the

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outer edge of your right thigh

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a little deeper into this twist.

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Breathe deep.

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Then use an exhale, 
whenever your next exhale is,

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to melt it back.

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So slowly bring
it back to center,

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reset the hips in
the middle of your mat,

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and extend the
right leg out long.

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We'll hug the 
left knee into the chest,

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first just towards 
the heart center. Squeeze.

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Activate through the feet.

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And then guiding the left
knee towards the left shoulder,

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opening it up a bit.

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Right hand can come to 
the top of the right thigh

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or to your mat.

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Relax your shoulders.
Breathe.

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And then taking the hand to the

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outer edge of the 
left foot or the inner arch,

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Happy Baby kicking the 
sole of that foot up.

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Half Happy Baby or
half Stirrup Posture.

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Kick that left heel 
up towards the sky.

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Keep the 
right thigh bone heavy.

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Lovely.
Release that.

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Bump the hips over to the left

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and then guide the 
left knee over towards

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the right side of your mat.

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Finding your twist 
on the other side.

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Extend through the left arm.

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Use your exhale to get
that left shoulder down.

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Maybe use the soft touch of
your right palm to guide the

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outer edge of your left thigh
a little deeper into your twist.

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You can close your eyes
here if that feels good.

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Breathe deep.

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Nice, full, conscious breaths.

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And then melt
it back to center.

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Bring the hips back to
the middle of your mat.

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Bend the knees,
walk the heels up

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towards your bum.

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Toes pointing forward,
palms face down, inhale.

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Lift the table
slowly up towards the sky.

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Navel draws in as we slowly
roll up through the spine into

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a nice Bridge Pose.

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Lifting the hips up high.
Shins forward. Chin lifts.

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Good. Then slowly softening 
through the sternum

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and releasing it
all the way back down.

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Hug both knees into the chest.

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Bringing your hands
behind the backs of the thighs

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and we're gonna start to
rock and roll up and down

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the length of the spine.

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Giving your back
a nice massage here.

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Keeping the shoulders relaxed,

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skin in the face relaxed.

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Coming all the way up now
through to a cross-legged seat.

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Take a gentle
twist to the left.

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Breathe in.
Sit up nice and tall.

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Exhale, look past 
your left shoulder.

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Good, come back through center.

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Breathe in.
And gentle twist to the right.

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Sit up nice and tall
as you inhale.

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And exhale,
look past your right shoulder.

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Lovely. Alright, from here
you're gonna stay seated.

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You're gonna
bring your left heel in,

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right foot to follow

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and the fingertips are gonna 
just slowly crawl forward.

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Maybe pressing
palms firmly into the mat.

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Maybe bringing elbows.

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Maybe reaching
arms out in front.

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Draw the navel in.

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Think about bringing the 
sits bones to root firmly

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as you breathe deeply.

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Sending awareness, 
of course, into that right hip

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as you breathe in.

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And breathe out.

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Good. Release.
We're just going to switch.

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Right heel in,
left foot to follow.

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Same thing. Fingertips 
walk out, nice and slow.

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Find what feels good here.

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Try to keep those sits bones
really reaching down

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as you breathe in.

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Lots of awareness
opening through the left hip.

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And breathe out.

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Now press into the palms,

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draw your navel
into your spine,

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and you're gonna 
roll forward from here,

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coming to all fours.

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So you'll back the
truck up a little bit,

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center yourself in
the middle of the mat.

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Good. Bump the 
hips to the left.

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Turn to look past your right
shoulder, side body stretch.

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And then take it through
center and to the other side.

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Back to center.
Walk the hands forward,

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curl the toes under,
inhale in deeply.

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Exhale, lift the 
hips up high and back,

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Downward Facing Dog.

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Inhale in through the nose.

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Long breath out
through the nose or the mouth.

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Good. Inhale,
step the right leg

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up into your lunge.
Lower the back knee down.

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Then squeeze the
inner thighs to the midline.

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Press into the top of your 
back foot, so uncurl those toes.

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Find center as you bring the 
palms together and we rise up.

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Nice low lunge here.

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Pull the right hip crease back.
Lift up from the pelvic floor.

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Beautiful.

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The root of this posture
is in this back foot, okay?

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So press into that back foot.
Engage that left glute.

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Lovely, then draw 
the navel in and up. Inhale.

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Exhale, outer edge of the 
left arm is gonna come to

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the outer edge 
of the right knee.

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If you need to bring that front
foot in just a little bit more

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for more stability, do so.

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Then we find a twist here.

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Left hand's gonna 
come into a fist,

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right hand's gonna come
on top of that fist to create a

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little fulcrum here, so you
can find length in the spine.

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Remember the neck is an
extension of the spine here.

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Pull the right hip 
crease back a bit.

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Hug those low ribs in.

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Yes. Inhale in.

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Spiral your heart
towards the sky as you exhale.

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Inhale. Lengthen through
the crown of the head.

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Palms come back to prayer.

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And exhale,
we release.

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Go ahead and bring it
all the way back down.

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Straighten that front leg.

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Just a little counter stretch
here as you flex the right

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toes towards the face.
Breathe in.

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Breathe out.
Roll through that right foot.

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Plant the palms,
curl the back toes under.

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Listen carefully,
lift the back knee

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and then step 
the right foot back,

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Downward Facing Dog.

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Breathe in.

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Breathe out.

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Good. Inhale.

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Step the left
foot all the way up.

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Exhale, lower the 
right knee down.

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Uncurl the toes.

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Press into that back 
foot as you squeeze

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the inner thighs to the midline,
palms come together

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and we lift up.

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Keep the shoulders relaxed.

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Sternum lifts
to the thumbs here.

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Here we go.
Inhale,

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outer edge of the 
right arm now comes to

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the outer edge 
of that left knee.

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Remember to hug
that left knee in.

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And we come into our
twist here on the other side.

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Right hand comes into a fist.

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Left hand on top and 
we press to find length here.

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Finding that twist in the
mid back, the thoracic spine.

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Remembering not to
collapse in the neck here.

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Lengthening through
the crown of the head.

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Breathe in.

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As you breathe out, 
see if you can imagine

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your heart spiraling 
up towards the sky.

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Breathe in.

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Palms come together in prayer.
Breathe out.

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Breathe in to
lengthen through the crown.

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And exhale all the
way back to center.

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Shift the hips back.

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Straighten
through that front leg.

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Left toes flex
towards the face.

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And then rolling through 
that. left foot, plant the palms,

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curl the right toes under,
lift the back knee.

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And step the left foot back,
Downward Facing Dog.

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Inhale in deeply.

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Exhale.

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Inhale to look forward.

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Exhale to make
your way to the top.

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Find something new.

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Forward Fold.
Take a deep breath in here.

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On your exhale, bend your
knees and slowly roll it up.

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Lift your heart.

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Relax your shoulders as
you stand up nice and tall.

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Without looking down,
walk the feet together.

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Squeeze the legs together.
Zip them up tight.

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Draw the navel in slightly.

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Lift your chest again
and relax your shoulders again.

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Beautiful. 
Inhale, reach for the sky.

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Exhale, Forward Fold.
Nice and slow.

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Inhale, halfway lift.

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Exhale, bend both knees.

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Right fingertips
come to the earth

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or if you have a block, 
you can bring a block or book

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in front of you so your
hand can go there.

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Both knees are bent.

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We're gonna
straighten the left leg,

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reach the left fingertips 
up towards the sky.

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Spiraling the heart
up towards the heavens.

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Inhale in.
Lean back.

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Exhale, bend both knees.

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Left hand replaces the right.

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We take it to the other side.
Straightening the right leg.

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Drawing that bow and
arrow up with the right arm.

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Try to draw your
right shoulder back here.

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Draw your navel in.

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Maybe look up.

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Careful not to
grip through the toes.

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Inhale.

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Exhale, soften and 
release it down,

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Forward Fold.

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Beautiful.

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Plant the palms, 
step or hop it back to Plank.

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Inhale in deeply here.

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Exhale, Lower to the belly.

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Inhale, Cobra, rise up.

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Exhale, soften and fold.

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Inhale, press to all fours or
Plank Pose, your choice.

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Exhale, Downward Facing Dog.

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Inhale in deeply here.

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Exhale completely.

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Inhale, lift the right leg up.

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Exhale, right knee 
to left elbow.

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Inhale, lift the 
right leg up. Same thing.

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Right knee to left elbow.

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Inhale, lift the right leg up.

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Exhale, draw the 
navel in as you twist here,

00:14:25.010 --> 00:14:27.819
right knee to left elbow.

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And then bring it all the
way back up, Three-Legged Dog.

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Then we're gonna bend the
right knee and stack the hips.

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Turn to look underneath 
your right shoulder.

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Lovely.
Release the right foot down.

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If you need to 
take a little break,

00:14:41.720 --> 00:14:42.919
come on to the 
knees for a second

00:14:42.919 --> 00:14:46.576
otherwise, second side.

00:14:46.576 --> 00:14:49.025
Here we go, all together.

00:14:49.025 --> 00:14:51.278
Inhale, lift the 
left leg up high.

00:14:51.278 --> 00:14:53.970
Exhale, 
left knee to right elbow.

00:14:53.970 --> 00:14:55.390
Draw the navel in.

00:14:55.390 --> 00:14:57.300
Inhale, lift it up.

00:14:57.300 --> 00:15:00.646
Strong exhale.
Contract the abs.

00:15:00.646 --> 00:15:02.960
Inhale, 
reach it up, last one.

00:15:02.960 --> 00:15:05.522
Exhale, contract.

00:15:05.522 --> 00:15:07.349
Inhale, reach it up.

00:15:07.349 --> 00:15:11.009
Then stack the hips,
open up through that left side.

00:15:11.009 --> 00:15:15.300
Turn to look underneath 
your left shoulder.

00:15:16.620 --> 00:15:18.980
Lovely.
Inhale, straighten that leg.

00:15:18.980 --> 00:15:21.370
Bring it all the way back down.

00:15:21.370 --> 00:15:25.148
Bend the knees,
lower them slowly to the earth.

00:15:25.148 --> 00:15:27.639
Take a second here, 
Child's Pose.

00:15:27.639 --> 00:15:29.075
Breathe in.

00:15:30.486 --> 00:15:33.138
Breathe out.

00:15:33.138 --> 00:15:35.719
Inhale to come all the way up.

00:15:35.719 --> 00:15:39.113
Exhale, Downward Facing Dog.

00:15:39.113 --> 00:15:40.356
Bend the knees.

00:15:40.356 --> 00:15:42.162
We're gonna walk 
to the center of the mat,

00:15:42.162 --> 00:15:43.799
just the center of the mat.

00:15:43.799 --> 00:15:46.159
And then draw your
hands in towards your toes.

00:15:46.159 --> 00:15:50.138
So now you're in Forward Fold,
in the middle of your mat.

00:15:50.138 --> 00:15:51.788
Inhale in.

00:15:53.310 --> 00:15:55.789
Long breath out.

00:15:55.789 --> 00:15:58.879
Bend the knees.
Inhale in.

00:15:58.879 --> 00:16:01.399
Exhale slowly,
roll it up.

00:16:01.399 --> 00:16:02.779
Take your time.

00:16:02.779 --> 00:16:05.599
Come up to Mountain Pose.

00:16:05.599 --> 00:16:07.639
Hands on the hips.

00:16:07.639 --> 00:16:10.209
Heart lifted.

00:16:10.209 --> 00:16:13.609
Cool. You're gonna shift your
weight now to your right foot.

00:16:13.609 --> 00:16:16.320
Slowly, as if there was a
string on your left knee,

00:16:16.320 --> 00:16:19.865
lift that left knee all the
way up towards the sky.

00:16:19.865 --> 00:16:22.090
Great. Now you can 
grab that left knee here.

00:16:22.090 --> 00:16:26.611
Squeeze it in. We're in a 
standing one-legged Tadasana.

00:16:26.611 --> 00:16:28.465
Now take a second 
to release your hands,

00:16:28.465 --> 00:16:30.230
just see what happens.

00:16:30.230 --> 00:16:32.480
And then capture. 
And one more time.

00:16:32.480 --> 00:16:33.989
Release.

00:16:33.989 --> 00:16:37.850
And capture.
Pro tip, recruit your center.

00:16:39.149 --> 00:16:42.759
Great. Then we can stay here,
working on this balance

00:16:42.759 --> 00:16:44.835
or we're gonna 
take the right hand

00:16:44.835 --> 00:16:46.799
to the outer edge 
of this left knee

00:16:46.799 --> 00:16:50.039
and we're gonna press
these two together to gain more

00:16:50.039 --> 00:16:53.433
power through the glutes, 
and more stability.

00:16:53.433 --> 00:16:55.879
Then left hand can
stay on the waistline here

00:16:55.879 --> 00:16:58.320
or we're gonna take it
all the way back behind us,

00:16:58.320 --> 00:17:00.476
opening up through the chest.

00:17:01.870 --> 00:17:06.359
Taking our gaze perhaps to look
towards the left fingertips.

00:17:09.128 --> 00:17:10.884
Great. Then slow 
and with control,

00:17:10.884 --> 00:17:14.230
best you can, come all 
the way back to center.

00:17:14.230 --> 00:17:15.759
Palms kiss
together at the heart.

00:17:15.759 --> 00:17:18.240
Take a deep breath in. 
Reset.

00:17:18.240 --> 00:17:19.960
Exhale, hands to the waistline

00:17:19.960 --> 00:17:21.990
and we slowly shift the
weight to the left foot,

00:17:21.990 --> 00:17:24.209
lift the right knee up high.

00:17:26.321 --> 00:17:27.920
Interlace the fingertips.

00:17:27.920 --> 00:17:30.890
Squeeze the right knee 
up towards the chest.

00:17:30.890 --> 00:17:33.169
Release the hands.

00:17:33.169 --> 00:17:36.039
And then squeeze.

00:17:36.039 --> 00:17:37.720
Release the hands.

00:17:37.720 --> 00:17:39.088
And squeeze it.
When we release the hands,

00:17:39.088 --> 00:17:42.369
we're not holding on 
with a wing in a prayer.

00:17:42.369 --> 00:17:45.290
We're recruiting, right.

00:17:45.290 --> 00:17:48.080
Creating a
whole body experience.

00:17:48.080 --> 00:17:49.618
We can stay here,

00:17:49.618 --> 00:17:52.680
playing in this 
standing one-legged Tadasana

00:17:52.680 --> 00:17:55.039
or we can experiment with
taking the left hand to the

00:17:55.039 --> 00:17:56.920
outer edge of the right knee.

00:17:56.920 --> 00:17:59.440
Use this to press against

00:17:59.440 --> 00:18:01.535
and find a little 
more lengthening

00:18:01.535 --> 00:18:03.039
through that left hip.

00:18:03.039 --> 00:18:06.635
And then maybe taking
the right fingertips back.

00:18:06.635 --> 00:18:09.339
Looking towards your hand.

00:18:12.431 --> 00:18:14.430
Recruit the low abs.

00:18:14.430 --> 00:18:17.344
Lengthen through the neck.
You got this. Breathe.

00:18:19.464 --> 00:18:22.160
And then slowly, 
and with control, release.

00:18:22.160 --> 00:18:24.680
Palms come together.
Feet come together.

00:18:24.680 --> 00:18:27.580
We take a deep breath in.

00:18:27.580 --> 00:18:29.640
And a long breath out.

00:18:29.640 --> 00:18:31.720
Catch a wave here.
Inhale, reach for the sky.

00:18:31.720 --> 00:18:33.599
Big breath.
Big stretch.

00:18:33.599 --> 00:18:35.750
Exhale, Forward Fold.

00:18:35.750 --> 00:18:37.279
Rinse it out.

00:18:37.279 --> 00:18:38.960
Shake the head yes.

00:18:38.960 --> 00:18:40.640
Shake the head no.

00:18:40.640 --> 00:18:44.400
Walk the hands forward.
Walk the feet back, Plank Pose.

00:18:44.400 --> 00:18:46.599
Deep breath in.

00:18:46.599 --> 00:18:49.009
Long breath out.

00:18:49.009 --> 00:18:50.888
Inhale in.

00:18:50.888 --> 00:18:53.880
Exhale, lower all 
the way to your belly.

00:18:55.807 --> 00:18:57.920
Forehead kisses the mat here.

00:18:57.920 --> 00:19:00.119
Take a deep breath in.

00:19:00.119 --> 00:19:01.030
And then check it out.

00:19:01.030 --> 00:19:03.648
As you exhale, 
you're just gonna come here

00:19:03.648 --> 00:19:06.620
for a second onto your elbows.

00:19:06.620 --> 00:19:10.269
Little chill
slumber party pose moment.

00:19:10.269 --> 00:19:12.398
And then you're 
gonna walk your elbows

00:19:12.398 --> 00:19:13.640
over towards the left.

00:19:13.640 --> 00:19:16.070
Walk your hips over
towards the left with it.

00:19:16.070 --> 00:19:17.609
This is like

00:19:18.830 --> 00:19:21.360
an excruciatingly
complicated transition,

00:19:21.360 --> 00:19:22.390
so I hope you can handle it.

00:19:22.390 --> 00:19:25.752
But we're just gonna flip 
onto our backs from here.

00:19:25.752 --> 00:19:28.359
(chuckles) Yes.

00:19:28.359 --> 00:19:31.109
And then center yourself

00:19:32.584 --> 00:19:36.249
literally (chuckles) and figuratively.

00:19:37.331 --> 00:19:40.319
When you get situated, 
hug the knees up into the chest.

00:19:40.319 --> 00:19:43.640
First knees together,
lower back flush with the mat.

00:19:43.640 --> 00:19:46.359
You can take
small circles here.

00:19:46.359 --> 00:19:49.989
Massaging the low
back if that feels good.

00:19:49.989 --> 00:19:52.774
One way and then the other.

00:19:55.337 --> 00:20:01.000
And after a couple breaths,
go ahead and open the knees wide.

00:20:01.983 --> 00:20:04.559
Let the shoulders relax,
and you don't have to press,

00:20:04.559 --> 00:20:06.407
just allow the 
weight of your hands,

00:20:06.407 --> 00:20:08.119
your palms, and your arm

00:20:08.119 --> 00:20:12.520
just kind of naturally open
through the inner thigh here.

00:20:12.520 --> 00:20:15.305
You can rotate the
ankles if that feels good.

00:20:15.305 --> 00:20:17.350
One way and then the other.

00:20:17.350 --> 00:20:21.720
Relax the neck, 
the traps, the shoulders.

00:20:21.720 --> 00:20:24.709
Soften through the sternum.

00:20:24.709 --> 00:20:27.363
Can stay here or you 
can take a Happy Baby,

00:20:27.363 --> 00:20:29.680
full Happy Baby 
or maybe a Straddle,

00:20:29.680 --> 00:20:32.839
sending the 
legs out left to right.

00:20:34.514 --> 00:20:38.785
Find what feels good 
here as you breathe.

00:20:42.833 --> 00:20:47.740
And then we'll slowly bring
the feet back down to the mat.

00:20:47.740 --> 00:20:51.061
Extend one leg,
and then the other.

00:20:51.061 --> 00:20:53.119
Inhale, reach the 
arms all the way up.

00:20:53.119 --> 00:20:55.184
Full body stretch.

00:20:55.184 --> 00:20:58.640
Big, big, big breath here as
you stretch, stretch, stretch.

00:21:00.292 --> 00:21:04.095
And then exhale,
release the arms down.

00:21:04.095 --> 00:21:06.799
Allow them to rest
gently at your side.

00:21:06.799 --> 00:21:08.000
Palm face up.

00:21:08.000 --> 00:21:13.376
Relax your feet, 
the ankles, the shins.

00:21:13.376 --> 00:21:17.561
Relax the kneecaps, the thighs,

00:21:19.474 --> 00:21:22.043
the hips, and the pelvis.

00:21:23.638 --> 00:21:27.465
Relax the belly, and the
ribcage,

00:21:29.860 --> 00:21:33.079
and the sternum,

00:21:33.079 --> 00:21:34.759
the collarbones.

00:21:37.221 --> 00:21:39.200
Soften the belly.

00:21:39.200 --> 00:21:41.430
Soften your heart.

00:21:42.784 --> 00:21:46.745
Relax the hands, 
the fingers, the wrists.

00:21:50.005 --> 00:21:52.254
Relax the arms,

00:21:53.367 --> 00:21:56.160
the elbows, the shoulders.

00:21:59.819 --> 00:22:03.040
Soften the jaw as
you relax your neck.

00:22:05.835 --> 00:22:09.882
Let your eyelids be heavy

00:22:09.882 --> 00:22:14.259
as you soften 
the skin of the face.

00:22:14.259 --> 00:22:18.012
Relax your head.

00:22:22.478 --> 00:22:24.680
Way to show up.

00:22:34.877 --> 00:22:37.807
You guys are doing great.

00:22:37.807 --> 00:22:40.010
The hardest part 
will be getting here,

00:22:40.010 --> 00:22:42.190
but I promise you, if you do,

00:22:42.190 --> 00:22:45.070
we’ll continue to make 
a good habit of this.

00:22:46.521 --> 00:22:50.623
Centering the whole body,

00:22:52.295 --> 00:22:57.240
a whole spirit, 
or our mental health.

00:22:59.557 --> 00:23:02.549
Yeah, yeah.
Bring the hands together.

00:23:02.549 --> 00:23:04.480
Slowly lift the
thumbs to the third eye.

00:23:06.382 --> 00:23:09.211
Let's end with 
an “I love you” in.

00:23:12.385 --> 00:23:14.269
And an exhale.

00:23:14.269 --> 00:23:15.849
Breathe out.

00:23:17.887 --> 00:23:20.403
Alright, see you tomorrow.

00:23:20.403 --> 00:23:21.848
Ciao.

00:23:23.528 --> 00:23:28.154
(light music)