WEBVTT

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- Hello everyone, and
welcome back to Center.

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It is Day 13.

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Trust.

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Let's giddyup.

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(light music)

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Alright, let's begin
in Child's Pose today.

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If Child's Pose is not a yummy
position for you to start in,

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just come to a
nice comfortable seat.

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And everyone start 
to close your eyes,

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if you feel comfortable
or soften your gaze.

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You can do Extended Child's
Pose, comfortable seat,

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or Balasana with
the knees together.

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So you have some options.

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Let's drop right in.

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Taking a moment to
notice how you feel.

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Trust

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that everything is as 
it should be in this moment,

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just for this practice

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where we show up

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to be present with what is.

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Gently begin to
deepen your breath.

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Seeing if you can
elongate the inhalations.

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And then connect the dots,
connect the exhales.

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So not holding or retaining
the breath in between.

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And that's just something
we can play with today

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in this Day 13 session.

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Connecting the inhalation

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with the exhalation.

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And the end of the exhalation
with the next inhale.

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And then we're going to 
keep that breath pattern going

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as we slowly come
forward onto all fours.

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If you're seated,
come forward to all fours.

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And let's all bring the
knees as wide as the yoga mat.

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As you inhale, come forward.

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Exhale, hips sit back towards 
the heels, chest stays open.

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Inhale, come forward.
Press into the palms.

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Exhale, around and back.
One more time.

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Inhale, forward,
connecting the breath.

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And then reversing the circle.

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Inhale, forward.

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Exhale, around and back.

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And then inhale,
come back to center.

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Walk the knees together,
so all the way together.

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Curl the toes under,

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and just slide the hands back.

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Keep them on the earth here
to start as we sit back towards

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the heels in this position.

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Try to press your
pinky toe down to the earth.

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So stretching through
the soles of the feet here.

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Breathing deep, keeping
some awareness in the neck.

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Then you can stay here
or you can walk the hands

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slowly up the tops of the thighs.

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Bringing your 
head over your heart

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and your heart 
over your pelvis here.

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Big stretch for the feet.
Take a deep breath in.

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And a long breath out.

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And then slowly come all
the way back to all fours.

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Walk the knees as
wide as your hip points.

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And then nice and easy,

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press into the 
tops of the feet firmly.

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Come up onto the fingertips
and walk them all the way back.

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Walk up the tops of the thighs
until you're on your knees here.

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Of course, you can 
always grab the blanket

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to pad the knees at any time.

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Lift the head, the heart

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align it over the pelvis.
Draw the shoulders back.

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Bring the palms
together in prayer.

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You're gonna press
into the tops of the feet

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and just see what happens
if you lean back just a bit.

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Try to keep 
a nice straight line

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from the crown to the tail.

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And then bring
it back to center.

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Lean back, crown and
tail in the same line.

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And back to center.

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Just one more time, slow and
with control, all the way back.

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Feel those glutes 
and abs turn on.

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And then all the
way back to center.

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Release.
Palms come to the earth,

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curl the toes under,

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hips go high and back, 
Downward Facing Dog.

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So from here, 
we're gonna turn both

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toes to the left, 
heels to the right.

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And then press away from 
your yoga mat, inhale in.

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Exhale, bend both knees here.

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And then straighten.

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Bend.

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And straighten.
Last time, bend.

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And straighten.

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Bring the heels through center
and take it to the other side.

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Press into the palms.

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And when you're ready, 
bend the knees.

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And straighten.

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Bend.

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And straight.

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And bend.

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And lengthen. Good.

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Bring the heels back 
to center, Down Dog.

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Inhale in.

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Exhale.

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Slowly, slowly shift
your weight to Plank Pose.

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Crown of the
head reaches forward,

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heels reach back.

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Press into all of your knuckles,

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especially the 
index finger and thumb.

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Upper arm bones rotate out.

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We lift the upper back body up.

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Reach the heels back.

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Take one more breath.

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Working on your alignment here.

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And then slowly
lower to the knees.

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Come all the
way on to the belly.

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Drag the hands in
line with the ribcage.

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Inhale, find extension through 
the crown as you lift the chest.

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And exhale to 
soften and release.

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Curl the toes under.

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Press up to Plank 
or all fours, your choice.

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And then send the
hips up high and back.

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Inhale, bend the knees,
look forward.

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Exhale to make your way
to the top, Forward Fold.

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Take a couple breaths here.

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Maybe today bringing your hands
to the backs of your calves

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or the backs of the heels.

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Relaxing the weight
to the head over.

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Maybe bending the
elbows left to right.

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Nice bend in the knees.

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Return to connecting 
that inhalation

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with the exhalation.

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Just one present moment

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bleeding into the next.

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Trust practice.

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Alright, release the arms.

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Bend the knees even more.

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Engage the quads as you
slowly roll up to standing.

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Lift the heart.

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Loop the shoulders 
forward, up and back.

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And then draw
the hands together.

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Sternum to the thumbs,
palms in prayer.

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Okay, soft bend in the knees.

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Lift the chin,
lengthen through the crown.

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You know the ground
is there behind you.

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You're gonna shift your weight 
to your right foot and trust.

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Draw the navel in and up,

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so I'm connecting 
to those low abs here.

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I'm just gonna
step the left foot

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back into a high lunge.

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Front knee has
a nice deep bend.

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Make sure you're on like
two railroad tracks here,

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not a tightrope.
No need for that here today.

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Keep the nice
spaciousness in the hips.

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Alright, keep the
sternum lifting to the thumbs.

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We're gonna keep the deep
bend in the front knee as you

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bend the back knee a little,
Elevator Lunge.

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Keep your center
in the same plane.

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So you're just 
drawing it straight down.

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Back knee bends to 90 degrees.

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And then we rise back up.

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Lengthening
through the back leg.

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Front knee stays
bent the whole time.

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Let's give it a go.

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Slowly, bending on an exhale.

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And lengthening on an inhale.

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Bend.

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And lengthen.

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Bend.

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And lengthen.

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Then we're gonna
bend both knees,

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step the back foot up 
to meet the front.

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Same thing on the other side.

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Chin up, 
heart lifted, step back.

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Trust the ground
is there to catch you.

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Voilà.
Here we go, inhale in.

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Exhale, dropping the 
center down in space

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as we bend the knee.

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Straighten.

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And deep bend, 
nice and slow and with control.

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Straighten.

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And bend.

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Lengthen.

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And bend.
One more.

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And then we'll bend both knees,

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step the back foot
up to meet the front.

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Beautiful.
Inhale in here.

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Exhale to release
the fingertips down.

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Inhale to reach the
arms all the way up.

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And exhale, Forward Fold.

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Inhale, lift up halfway.

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Lengthen through
the crown of the head.

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Exhale to soften and fold.

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Inhale to step one foot back,
then the other, Plank Pose.

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Exhale to lower all
the way to the belly.

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Inhale to rise up,
Cobra or Upward Facing Dog.

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Exhale to soften 
and release everything.

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Inhale in to prepare for Plank.

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Exhale to press up to Plank.

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Inhale in again.

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And exhale,
Downward Facing Dog.

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Nice.

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Bend the knees,
inhale to look forward.

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Exhale to make
your way to the trop.

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I said "trop" but I meant "top".
Try something new.

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Was anticipating what 
I was about to say.

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Try something new.

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Trust the unknown.

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Then bend your knees,
root to rise here.

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Inhale, spread the fingertips.
Reach for the sky.

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Big breath as
you lift your heart.

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And exhale, 
hands come together.

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And all the way back down.

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Relax your shoulders, 
lift your chest,

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send your gaze, your focus,

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way out beyond 
wherever you are practicing.

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And then step
the left foot back.

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Beautiful. And bring it back up.

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Step the left foot back.

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Ooh, and bring it back up.
Hold on to the midline.

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Step it back.

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And bring it back up.

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Step it back.

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And bring it back up.

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Next time you step it back,
stay here.

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You're gonna send
the fingertips forward,

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hinge forward.

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So you're
looking straight down.

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Inhale in.
Reach.

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Exhale, press the 
palms back, Airplane Arms.

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Inhale, reach.

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Exhale, press it back.

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Inhale, reach.

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Exhale, press it back.

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Inhale, reach.

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Listen carefully, this time 
palms come together.

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And slide back in
towards the heart.

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Good. Step the back foot
up to meet the front.

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Same thing on the other side.

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Send your focus out,
Mountain Pose.

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And then step
the right foot back.

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And forward.

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From center, back and forward.

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So we're trying to control
this movement from the midline.

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And forward.

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Back.

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And forward.

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Press into the ball
joint of your left big toe.

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Back.

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And forward.

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The next time 
you’re back, stay there.

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We're gonna hinge forward,
send the fingertips forward,

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inhale in.

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Exhale, press the arms back.

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Inhale, keep that deep
bend in the front knee.

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Exhale, press it back.
Keep going.

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And the next time the fingertips
are reaching forward,

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bring the palms together.

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And bring them back
to your heart center.

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Good. Bend both knees,

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step the back foot
up to meet the front.

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Shift your weight
to your right foot,

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step the left foot back.

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Inhale in here.

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Exhale to draw the
shoulder blades together.

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Inhale, reach for the sky.

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Listen carefully: 
keep the fingertips reaching,

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draw your navel in.

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And on an exhale, you're gonna
slowly slide your left knee

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all the way up into
standing One-Legged Tadasana.

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Now keep the 
arms reaching or modification,

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bring the hands together 
at the heart space,

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where we've been
for a lot of this practice.

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So we're here or here.

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Inhale in.

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Exhale from center,

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we start to kick
the left foot back,

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Warrior III or 
a Warrior III Variation.

00:13:43.780 --> 00:13:47.320
So you can do this with the
toes sliding on the earth and

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be here.

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Or maybe we start to lift
up from the left inner thigh.

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Then take a variation
with the arms that feels good

00:13:56.840 --> 00:14:01.360
either reaching forward, 
hands at heart or Airplane Arms.

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Breathing deep.

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If you fall, 
don't worry, we'll catch you.

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Find center.

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That's why we're here.

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It's a process.

00:14:16.208 --> 00:14:19.840
Alright, now everyone, bring
that left knee slowly back up

00:14:19.840 --> 00:14:22.679
through to that
standing One-Legged Tadasana.

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Give it a try.

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We're gonna cross the
left ankle over the right here.

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Palms come
together at the heart.

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Inhale in.

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Slow and steady, with control,
bend your standing leg.

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Send the hips back.

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Inhale in.

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Exhale to release

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and come back through,
feet together, really together.

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Let's take it
to the other side.

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Alright, shift your weight.

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Step the right foot back.

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Breathe in.

00:14:57.789 --> 00:15:01.849
Inhale, reach the fingertips all
the way up towards the sky.

00:15:01.849 --> 00:15:03.480
Exhale, draw the navel in.

00:15:03.480 --> 00:15:06.863
From there, we slide 
the right knee all the way up,

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standing one-legged Tadasana.

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Press away from the
mat with your left foot.

00:15:13.014 --> 00:15:18.406
Great. Option to bring the palms
together here at the heart.

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Inhale in.

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Exhale, slow and steady, 
we send that right foot back.

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Again, toes can 
stay on the ground here

00:15:24.719 --> 00:15:26.965
and we can work here.

00:15:26.965 --> 00:15:29.294
Maybe little baby lifts.

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If the leg is lifting,

00:15:31.521 --> 00:15:34.237
try to level those 
hips by thinking

00:15:34.237 --> 00:15:38.010
of spiraling
your right toes down.

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Finding a variation 
here with the arms.

00:15:44.095 --> 00:15:47.491
Keeping the neck nice and long.

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Trust the process.

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Breathe.

00:16:00.161 --> 00:16:02.480
And then slowly, 
we'll come back to that

00:16:02.480 --> 00:16:04.679
standing One-Legged Tadasana.

00:16:04.679 --> 00:16:06.066
Lift the right knee,

00:16:06.066 --> 00:16:09.639
cross the right ankle
over the top of the left thigh.

00:16:09.639 --> 00:16:11.411
Bring your palms 
back to your heart space

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if you haven't already 
and we'll begin to

00:16:13.290 --> 00:16:16.791
sink back into the hips.

00:16:16.791 --> 00:16:19.610
Press the palms
together for stability.

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Breathe in.

00:16:22.750 --> 00:16:25.240
Breathe out.

00:16:25.240 --> 00:16:27.480
And then slowly, release.

00:16:27.480 --> 00:16:29.399
Come back up.
Bring the feet together.

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No need to look down.

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Inhale, reach the 
fingertips up high.

00:16:33.602 --> 00:16:35.828
And exhale, 
sigh it out as you

00:16:35.828 --> 00:16:40.493
Forward Fold for the 
final time of this practice.

00:16:40.493 --> 00:16:43.510
Let it hang here for a moment.

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Good. Then bend your knees,
bring your hands to the mat.

00:16:49.975 --> 00:16:53.010
Step one foot back,
then the other

00:16:53.010 --> 00:16:56.217
and slowly lower to your knees.

00:16:56.217 --> 00:16:58.134
Now swing the legs to the side

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that you don't 
normally swing them to.

00:17:00.269 --> 00:17:02.300
So I’m gonna go to my left

00:17:02.300 --> 00:17:07.125
and come through 
to a seat that way.

00:17:07.125 --> 00:17:09.955
Send the legs out long, 
point the toes,

00:17:09.955 --> 00:17:14.314
interlace the fingertips.
Slow this down.

00:17:14.314 --> 00:17:17.629
Trust that with practice, 
this will shift.

00:17:19.245 --> 00:17:24.581
With observation, 
with connection to your center

00:17:25.995 --> 00:17:29.534
slowly lower all the way down

00:17:29.534 --> 00:17:32.404
until the head reaches the earth.

00:17:32.404 --> 00:17:36.048
Then we're gonna hug 
one knee into the chest,

00:17:36.048 --> 00:17:39.188
then the other 
and send the knees

00:17:39.188 --> 00:17:41.947
to the left side for a twist.

00:17:41.947 --> 00:17:46.621
Open up through your right arm,
your right wing.

00:17:46.621 --> 00:17:49.365
Rest your right
shoulder down on the ground.

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Breathe in.

00:17:51.493 --> 00:17:53.986
Close your eyes 
as you breathe out.

00:17:58.124 --> 00:18:00.323
Inhale in.

00:18:00.323 --> 00:18:04.270
Exhale. 
Slowly rock it back to center

00:18:04.270 --> 00:18:06.598
and take it to the other side.

00:18:07.621 --> 00:18:12.160
Working that left shoulder
to soften down to the ground.

00:18:14.220 --> 00:18:16.779
Breathing into the twist.

00:18:28.981 --> 00:18:29.799
Inhale in.

00:18:29.799 --> 00:18:33.734
As you exhale,
melt it back to center.

00:18:33.734 --> 00:18:36.039
And extend legs out long.

00:18:36.039 --> 00:18:40.499
Arms are gonna come either
to rest gently at your sides

00:18:40.499 --> 00:18:43.973
or somewhere
placed on the body.

00:18:46.633 --> 00:18:48.789
Maybe hands on the belly.

00:18:48.789 --> 00:18:51.559
One hand on the heart, 
one hand on the belly.

00:18:57.248 --> 00:19:00.519
Or palms face up at your side.

00:19:02.006 --> 00:19:06.954
Close your eyes.
Take a deep, deep breath in.

00:19:09.650 --> 00:19:12.270
Connect the exhale
as you breathe out.

00:19:12.270 --> 00:19:14.680
Relax everything.

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Surrender.

00:19:23.882 --> 00:19:27.511
What sensations

00:19:27.511 --> 00:19:31.839
can arise when
we completely allow ourselves

00:19:31.839 --> 00:19:35.680
to surrender to trust.

00:19:52.461 --> 00:19:56.453
Let your breath
flow easy now here.

00:20:01.142 --> 00:20:04.991
You can take this contemplation,

00:20:07.337 --> 00:20:08.969
this theme of trust,

00:20:08.969 --> 00:20:13.240
trusting the process
with you off the mat,

00:20:13.240 --> 00:20:18.044
of course, and
into your daily life.

00:20:19.827 --> 00:20:20.685
When you're ready,

00:20:20.685 --> 00:20:22.640
start to wiggle 
the fingers and the toes.

00:20:22.640 --> 00:20:25.079
Bring the palms together

00:20:25.079 --> 00:20:28.519
and slowly draw them up
towards the forehead to close.

00:20:33.072 --> 00:20:35.550
Let's end this session

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by breathing one 
last time in together.

00:20:41.767 --> 00:20:45.424
And connecting that
exhale as you breathe out.

00:20:45.424 --> 00:20:47.920
All of us in this together.

00:20:51.025 --> 00:20:53.069
Great work.

00:20:53.069 --> 00:20:55.586
You’re amazing.
I’ll see you tomorrow.

00:20:57.307 --> 00:21:00.588
(light music)