WEBVTT

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- What's up everyone?
Welcome to Center.

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Thank you so
much for showing up.

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It is Day 12.

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Unwind.

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Let's get started.

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(light music)

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And we have begun.

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Come on down to a seat.

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And we're gonna start 
with some shoulder movement

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of your choice.

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So you can reach the shoulders
up to the ears and drop them.

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You can take them for circles
one way and then the other.

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Close your eyes.

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Start to deepen your breath
as you move the shoulders in a

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way that feels good.

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Then take a deep breath in.

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Draw the
shoulder blades together.

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Relax your shoulders down.

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Tag a little
weight into your elbows.

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Let's draw a couple circles
with the nose one way.

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Nice and slow.

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And then take it 
the other way.

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Nice and slow.

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Now bring the right ear
over the right shoulder.

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And take your left hand out.

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Maybe fingertips 
kiss the ground.

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Inhale in.

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Exhale.

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Left fingertips
up towards the sky.

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Good, and then 
just back and forth.

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Fingertips down and up.

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Down and up.
Ooh, (chuckles).

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Down and up.

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Now listen carefully,

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left fingertips come 
down to the earth,

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right hand comes up and over
to rest gently on the left ear.

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You don't have to press, 
just allow the natural weight of

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your arm to help
deepen the stretch.

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Breathe.

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And slowly release.

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Bring the head through, 
chin to chest, center,

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and then left ear 
over left shoulder.

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Right fingertips come down.
Maybe they kiss the earth.

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There's some room to play here.

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And then here we go.

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Flexing through that hand.

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Right fingertips
up towards the sky.

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And down.

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And flex.

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And bring 'em down.

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Feeling that stretch
in the right forearm.

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Back and forth here as
you continue to breathe.

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Continue to lift
up through the chest.

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Then release that.

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Take the left hand
all the way up and over,

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place it on the right ear.

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Breathe,
stretching through the neck,

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the traps, 
keeping the heart lifted.

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Draw the low abs 
in just a hair.

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Tops of the
thighs melt down.

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And then release the left hand.

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Draw the chin to
the chest one more time.

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Hang here for a breath or two.

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Draw the
shoulder blades together.

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Draw the shoulders back.

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Breathe.

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And then slowly lift 
the head over the heart,

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heart over the pelvis.
Take a deep breath in.

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And a long breath out.

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Let's slow down
the breath today.

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Deep breath in.

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Slow exhale out.

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Come forward onto all fours,
nice and easy.

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Be gentle with yourself.

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Tabletop Position.
Knees underneath the hips.

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We're gonna take the hands

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and we're gonna 
turn the fingertips out,

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so we're externally 
rotating the shoulder,

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and then fingertips
around towards the body.

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Do one hand at a time.

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If this is too much, 
fingertips towards the body,

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you can take it at a
diagonal or to the side.

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Lovely.
Now breathe deep.

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Press into the
tops of the feet.

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Draw the low belly in.

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And we're just gonna 
take this for a gentle circle,

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one direction as we breathe.

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Pressing into the fingerprints.

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Grounding down
through the knuckles.

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And then gently
reverse the circle.

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Take it in the other direction.

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A lot of circular motion today. 
(laughs) Heads up.

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Alright, come back to center.

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Release the hands.

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Reset your Tabletop Position.

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We're gonna
softly bend in the elbows,

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you're gonna 
drop your ribcage down,

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take it to the left.

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Then actively, really actively,
bring it up through Cat Pose

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and then to the right.

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Drop it down.

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Left.

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Up.

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Draw the navel in, in, in.

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And then keep
this circle going.

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I suggest you slow it down.

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Work it out.

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Hands and feet stay steady.

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Pelvis moves.

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Shoulders move in the socket.

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And then do one more circle
this way and then reverse it.

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And on the reverse, 
see if you can exaggerate

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this circular
motion in the ribcage

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even more while keeping your

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foundation firmly planted.

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Lovely.
Now bring it back to center.

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Bring the feet together,
knees wide,

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and send the hips back.

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Fingertips reach forward for

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a really active 
Child's Pose here.

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So we're gonna
send the hips back.

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Fingertips reach forward.

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You're gonna lift
the center of the palm.

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Press into your
fingerprints here.

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Inhale, look forward.

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Send the hips back.

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Exhale, draw the
chin to the chest.

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Relax the head down.

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Breathe.

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Inhale, feel that expansion.

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And exhale.

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The contraction,
the navel draws in.

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On your next breath in,

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slowly bring the hands 
back down to the earth,

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come back up through all fours.

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And then we're gonna reset, 
Tabletop Position.

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Press away from your yoga mat.
Find a nice solid foundation.

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And then from here, 
we're gonna hug the low ribs in,

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shift our weight
to the left foot

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but try to press into your
right palm firmly as you lift

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your right toes up towards
the sky, right knee bent.

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Peek at me if you need to here.

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Alright, now we're 
going to take this hip

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for a circular ride.

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So we're gonna take the
right knee up, around, down.

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And then keep that going.

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Now the whole time, I encourage
you to try to press into your

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right palm a little bit more.

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So we're working the core,

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hugging everything 
into the midline here,

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not just isolating the 
right leg and the right hip.

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Make sure you're lengthening
through the crown of the head,

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neck nice and long.

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And draw those
low abs up and in.

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Reverse your circle.

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The slower, the better here.

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Recruiting the 
deep core muscles,

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engaging that right glute.

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Let's do one more.

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Now draw the knee
in towards the chest

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and draw the nose
in towards the knee.

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Take a deep breath in here.

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Exhale, hold.

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On your next inhale,

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look forward as you 
kick the right leg out.

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Breathe in.

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Breathe out.
Knee to nose.

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Inhale, extend.

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Exhale, knee to nose.

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Pressing into that right palm.

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Inhale, extend.

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Exhale, knee to nose.

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Inhale, extend.
Last one.

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And release, Tabletop Position.

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Right into the other side.

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Press into both palms evenly.

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Really keep that 
left palm firmly rooted

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as you lift the left leg up.

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Slow, controlled circles here.

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Navel draws in.

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We're not collapsed 
in the shoulder here,

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and the neck is nice and long.
Breathe. You got this.

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Stirring with the knee.

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But really feeling 
that movement start

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or initiate from the hip socket.

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Reverse the circle.

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Re-shift your weight 
to your left palm,

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engaging the glutes
a little more when we do that,

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and the abdominals.

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Beautiful.
One more circle.

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And then extend 
the left leg out.

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Inhale.

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Exhale, knee to nose.

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Take a deep breath in here.

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Exhale, hold.

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Now let's flow.
Inhale to extend, look forward.

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Press into the left palm.

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Exhale, knee to nose.

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Inhale, extend.

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Exhale, really drawing 
the core muscles in.

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Inhale, extend.

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Exhale, contracting
the core muscles in.

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Inhale, extend.

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Exhale, two more.

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Great. Extend the 
left leg out long

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and then bring it back, 
Tabletop Position.

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You can bring the 
knees together, heels together.

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Take the fingertips forward

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and send the hips 
back for a breath in.

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Balasana, Child's Pose.

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And then slowly rock back up.

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We're just gonna
come to all fours here.

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And from all fours, 
nice and easy,

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you're just gonna step the 
right foot up into a lunge.

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Nice and easy.

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Walk the left knee back
for a nice stretch here.

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Then we're gonna squeeze 
the inner thighs to the midline.

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Interlace the fingertips.

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And you're gonna bring 
them behind the head here

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in this Crescent Lunge.

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So we're starting to take our
vocabulary and put it together

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in different ways.

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Focusing on the 
sensation as we continue

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to learn these new shapes.

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If we're working on stability,

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we're really feeling the 
muscles turn on here,

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we might just stay here
squeezing to the midline,

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working with the breath.

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Or we can challenge ourselves
by dropping the left elbow down.

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Taking it forward.

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And then right
elbow down and back.

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Moving in a 
circular motion here.

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Legs stay steady, strong.

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Right hip crease pulls back.

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Reverse the circle.

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Breathe.

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Strong through the feet.

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Strong foundation.

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And then release
all the way back down.

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Right hand comes over 
to the left side of the mat

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for a little Lizard variation.

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You're gonna turn
your right toes out here

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and breathe.

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Option to drop to one elbow,
maybe then the other.

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Breathe.

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And option to 
curl the back toes under

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and lift the back knee.

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So we have lots of options.
Breathe in deep.

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If the back knee is lifted,
slowly lower it.

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We'll press back
up through the palms.

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Walk the right
foot back to center.

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We'll frame that right foot.
Inhale, look forward.

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Exhale, back to all fours.

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And just nice and easy, 
we're gonna switch.

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Bring the left
foot all the way up.

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Walk the right
knee back, big stretch.

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Press into the
top of the back foot.

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Squeeze the inner
thighs towards the midline.

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That brings us all the way up.

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Then we'll 
interlace the fingertips

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behind the head again here.

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So low ribs are gonna hug in,

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low abs are gonna draw in,

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and left hip crease
is gonna pull back.

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You got this.
Stay here breathing.

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Allowing the
breath to move you here

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or if you'd like, 
we'll drop the right elbow down

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and find this circular
flow with the breath.

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Maybe inhaling as
you come up and back.

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Exhaling, navel to spine
as you come around and down.

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Then reverse the circle.

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And slowly release.

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Left hand comes over to
the right side of the mat.

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We turn the left toes out.

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Stay here breathing deep.

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Or option to
drop to the forearms.

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Stay here breathing deep

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or option to curl the back toes
under and lift the back knee.

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Really reaching 
that right heel back

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if you lift the back knee up.

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If you're on the forearms,

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careful not to 
collapse into your elbows.

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Press up, up, and
away from the earth.

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Everyone soften your jaw

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and relax the
skin of your forehead.

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Inhale in deeply.

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Exhale, together, 
we will release.

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Come back to
our nice low lunge.

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Inhale in.

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And exhale to bring
that left knee back.

00:16:32.500 --> 00:16:33.904
Good. Inhale, 
drop the belly,

00:16:33.904 --> 00:16:36.369
open the chest,
Cow Pose.

00:16:36.369 --> 00:16:39.143
Really claw through
the fingertips here.

00:16:39.143 --> 00:16:40.840
Exhale, round
through the spine.

00:16:40.840 --> 00:16:43.989
Chin to chest, Cat Pose.

00:16:47.893 --> 00:16:50.480
Good. Inhale, 
come back to Tabletop.

00:16:50.480 --> 00:16:52.159
Swing the legs to one side,

00:16:52.159 --> 00:16:55.305
come around through to 
a seat or cross the ankles

00:16:55.305 --> 00:16:58.997
and slowly come 
through to a seat.

00:16:58.997 --> 00:17:01.279
Walk your hips up.

00:17:01.279 --> 00:17:03.759
Point your toes towards
the front edge of your mat.

00:17:03.759 --> 00:17:06.989
Interlace the fingertips,
point them forward.

00:17:06.989 --> 00:17:10.719
Imagine you have a little heavy
sandbag on the shins here

00:17:10.719 --> 00:17:13.980
and let's take this
as slow as possible.

00:17:13.980 --> 00:17:18.664
Massaging through the tailbone,

00:17:18.664 --> 00:17:22.180
the coccyx, then the sacrum.

00:17:22.180 --> 00:17:25.319
Drawing the navel in and
up as you slowly roll through.

00:17:26.692 --> 00:17:29.960
Massaging each
vertebra one at a time.

00:17:32.440 --> 00:17:36.640
Until finally the
head releases to the earth.

00:17:36.640 --> 00:17:38.157
Take the arms all the way

00:17:38.157 --> 00:17:42.618
up and overhead for 
a full body stretch.

00:17:42.618 --> 00:17:46.799
Inhale, take the deepest
breath you've taken all day.

00:17:48.577 --> 00:17:50.880
And exhale,
release the arms.

00:17:50.880 --> 00:17:55.400
Hug the knees one at
a time into the chest.

00:17:59.208 --> 00:18:02.039
You can rock
gently side to side here.

00:18:03.499 --> 00:18:06.920
Maybe take a twist to
one side and then the other.

00:18:09.800 --> 00:18:14.692
Find any soft easy 
movement here that feels good

00:18:16.114 --> 00:18:19.920
to finish this practice today.

00:18:26.846 --> 00:18:29.981
And then when you're ready,
allow the legs

00:18:29.981 --> 00:18:32.319
to extend out on your mat.

00:18:32.319 --> 00:18:34.960
Allow your arms to
rest gently by your sides.

00:18:34.960 --> 00:18:36.490
Palm face up.

00:18:36.490 --> 00:18:39.753
Bring the index finger 
to the thumb here,

00:18:39.753 --> 00:18:42.700
a little soft mudra.

00:18:42.700 --> 00:18:44.519
And then close your eyes

00:18:44.519 --> 00:18:46.406
and allow the 
weight of your body

00:18:46.406 --> 00:18:48.670
to relax fully into the earth.

00:18:48.670 --> 00:18:50.510
Deep breath in.

00:18:53.683 --> 00:18:56.142
Exhale to release.

00:18:58.643 --> 00:18:59.720
Breathe with me.

00:18:59.720 --> 00:19:01.422
Inhale in.

00:19:05.948 --> 00:19:10.289
Exhale to allow and let go.

00:19:15.568 --> 00:19:18.800
Just take a moment to be still.

00:19:31.457 --> 00:19:34.599
And then start to move your
thumb from your index finger

00:19:34.599 --> 00:19:37.479
to your middle finger,

00:19:37.479 --> 00:19:40.069
and then to your ring finger

00:19:40.069 --> 00:19:42.880
and the pinky, and then all
the way back to the thumb.

00:19:42.880 --> 00:19:45.039
And just repeat
that a couple times.

00:19:46.281 --> 00:19:48.785
Moving the thumbprint

00:19:50.263 --> 00:19:52.204
across the fingers.

00:19:53.544 --> 00:19:55.960
And then start
to wiggle the toes.

00:20:00.024 --> 00:20:04.039
Turning the toes in and out.

00:20:05.606 --> 00:20:09.539
Deep breath in as you
turn the toes in and out.

00:20:10.698 --> 00:20:13.368
And when you're ready,

00:20:13.368 --> 00:20:16.470
palms come together,

00:20:16.470 --> 00:20:19.648
all the way up to the forehead.

00:20:19.648 --> 00:20:23.553
Let's close with
one last deep breath in.

00:20:25.300 --> 00:20:29.930
And a long,
long, long breath out.

00:20:29.930 --> 00:20:31.853
Great work today.

00:20:31.853 --> 00:20:35.000
Thank you so
much for joining me.

00:20:35.000 --> 00:20:36.772
I'm immensely honored.

00:20:36.772 --> 00:20:39.366
I will see you tomorrow.

00:20:39.366 --> 00:20:41.007
Take good care.

00:20:42.544 --> 00:20:45.565
(light music)