WEBVTT

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- Hello, my darling friends
and welcome back to Center.

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It's Day 16 and we have 
a sweet little ditty

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that I like to call your
kindness reminder practice.

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So hop into something
comfy and let's get started.

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(light music)

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Alright, let's begin
on our tummies today.

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Come on down to the ground

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if you just had 
a meal, I apologize.

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You can actually 
start on your back if you

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for some reason 
just had a meal.

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It happens you're trying 
to fit in your daily yoga

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and that is okay 
for this journey.

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Alright, come on
down to the ground.

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You're gonna stack one
palm on top of the other hand.

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Create a little
pillow for your forehead.

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Before you look down you might
take a look at the screen.

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See Benji's here looking
out that rainy day window.

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And then draw your 
head down to the ground

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and bring your 
big toes to touch,

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allowing your heels 
to splay out left to right.

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And then you're just gonna 
start rocking the hips

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a little left to right, very gently.

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And close your eyes.

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Soften through the jaw and
then relax the rocking back and

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forth and relax everything.

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Alright, this is
a sweet 16 practice.

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An opportunity to

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reconnect to

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loving kindness for yourself.

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What do you say?

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We're gonna start with 
a pretty fun breath

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called crocodile breath.

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You can stay in this position

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

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So your belly is on the ground
and if you're on your back you

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can just breathe into
your hands on your belly.

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But if you're like me,
belly on the ground,

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you can imagine the 
front of your body, the belly,

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is like the alligator 
or the crocodile belly.

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Alright, hang with me 
and when you breathe in

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you'll feel that inhalation 
travel down into the belly

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and you'll feel the belly protrude

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and press against the earth

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and you feel the 
low back even the hips rise.

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And then on the exhale,

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of course, 
it all softens and it falls.

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And that's it.

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Let's keep it going.
Try again.

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Big inhale, breathe.

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Directional breath it
goes down into the belly.

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You can feel the belly protrude,

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press against the yoga mat,

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the low back expands,

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the hips even rise a little bit.

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And then exhale, 
it falls all the way down.

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If you're modifying this
for any reason you can work on

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diaphragmatic breathing 
with the hands on the belly

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either seated, 
on your back or

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maybe if you're 
pregnant, on your side.

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Wherever you are, 
let's take three to four

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more full breaths like this.

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Feeling that inhalation
travel down and expand.

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And on the exhale, 
it softens and releases up

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and out the nose or mouth.

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And take one more
cycle of breath here.

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And then today's a great day
to once again consider not just

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what we're doing here on the
mat but how you're doing it.

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How you move.

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So imagine for this first
transition you're moving

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like water, whatever
that means to you.

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We're gonna lift the head.

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We're gonna draw the shoulders
underneath, excuse me,

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the elbows
underneath the shoulders.

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I got kind of into it.

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And then we'll bring the 
toes in line with the knees,

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knees in line with the hips and
we're coming into a gentle

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Sphinx Pose here.
Open up through the chest.

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Breathe in.

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Breathe out.

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Then slow and steady 
we'll lift the hips up,

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keep the arms where they are 
and you're gonna come into

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that heart-to-earth
posture, Puppy Pose.

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Opening up
through the shoulders.

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When you get there, 
breathe in deeply.

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And breathe out.

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Again, finding a
little water-like motion today

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especially in the transitions
but even in the postures.

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Allowing the breath to move you

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wherever you need 
to be moved today

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or however you
need to be moved today.

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Alright, lift the elbows one at
a time

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and walk the hands out,

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curl the toes under and let's 
send the hips up high and back,

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Downward Facing Dog.

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Now find a soft 
bend in the knees

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and find any movement

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that feels good 
here as you continue

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to breathe slowly and deeply.

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And then you're gonna step
the right foot to the middle of

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the mat and then the left
foot to the middle of the mat.

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So you're ragdoll in 
the middle of your mat

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and you're gonna take your hands
and you're gonna bring them

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underneath the feet here, 
peek at me if you need to,

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toes up against the wrists here.

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Feet are hip width apart or
a little wider if you need a

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wider base for more stability.

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And then draw your navel up 
and in, allow your head to relax

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over and you can shift 
your center a little forward

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and back here to stretch
deeply through the forearms.

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Not everyone likes to do
this but some may find a little

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wiggling of the toes to be nice,
massaging the base of

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the palm, of course,
stretching the wrist.

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Inhale in.

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Exhale to release the hands.

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You're gonna walk the palms
forward, take one foot back

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into Plank and then the other.

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Inhale in here.

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Exhale, lower to the belly.

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Inhale for Cobra, rise up.

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And then just find 
a little fluid motion

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as you float it back down.

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So soft easy
movement today all the way.

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Curl the toes under, 
press up to all fours,

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drop the belly.

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Let's walk, make sure you
walk the hands underneath the

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shoulders then drop the belly,
open the chest, look forward.

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And exhale, round through
the spine, chin to chest.

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Now this is where you're 
gonna start Cat-Cow but, again,

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I'd like to invite you 
to start to explore on

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your own what feels good.

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Maybe bumping 
the hips left to right.

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Maybe you take the rib cage

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in those circular motions
we've done before.

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Maybe you start 
drawing a figure eight

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with your heart center.

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Moving the hips
back, side, front.

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Maybe it's just
a fluidity here.

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Checking in with 
the areas of the body

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that are pulling your attention.

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Maybe the feet.

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The neck.

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If you're like, "I don't know 
what to do," trust. You do.

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Don't decide where it ends.

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That's a good pro tip.

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Just don't
decide where it ends.

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And then take this kind of
funky little dance that we've

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created, and again, 
with a fluid-like

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motion make your way to 
Downward Facing Dog once again.

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Great. Then step one foot 
then the other to center

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and then step one 
more time to the top.

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Feet together, really together.

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Forward Fold.

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Bend the knees,
slowly roll up to stand.

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Maybe allow your fingertips

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to trace the tops of the legs.

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And we'll come to stand up
nice and tall in Mountain Pose,

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Tadasana.

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Invitation to close your eyes
here as you squeeze through

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the legs, feel your connection

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to the earth with your feet.

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Whatever that means to you.

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And kind of keeping up
with our water theme,

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swim the fingertips 
out and around,

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you're gonna interlace 
them behind the back.

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Draw the knuckles down 
and open up through the chest

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and then take some small circles
with the nose here one way.

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Breathe.

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And then the other.

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Nice, then release the bind,
inhale, reach for the sky.

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Exhale, 
float the fingertips down

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as you come into your fold.

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Lovely.

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Step the left foot back, 
excuse me, right knee bends.

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You're gonna lower the
back knee down and then you're

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gonna turn the left toes over
towards the right side of your

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yoga mat so it looks like this.

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Nice, then we're gonna 
bring the right hand

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to the right arch of the foot.

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And then place it down on
the ground and inhale open up

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through the left arm all
the way up towards the sky.

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Deep breath in here.

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And as you exhale, hug the low
ribs in, navel draws in and up

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and we come to a bit
of a modified Warrior II.

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Pull the pinkies back, 
lift your chest.

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Nice. Then keep this front foot
rooted, you're gonna take

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the left hand all the 
way down to the back,

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you can come onto 
the fingertips or the full palm

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or maybe a block 
and breathe here.

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When you're ready, 
right fingertips reach back

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and we're gonna 
turn the right toes in,

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straighten the right leg,

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root down through 
that right heel.

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Inhale in deeply.

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Softly, like water, we're gonna
bend the front knee and we're

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gonna come all the way through
back to that nice low lunge.

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Lift the back knee, 
inhale, look forward.

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Exhale, step that back
foot up to meet the front.

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Good, inhale lift
up halfway. From here,

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exhale to soften and fold.

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Good, take another breath here.

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Inhale in.

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And exhale out.

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Second side.

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Fingertips or 
palms to the earth,

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we're gonna step 
the right foot back,

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bend the left knee.

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Then lower the right knee
and we're gonna take

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the right toes now behind 
to the left edge of the mat.

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Alright, left hand
comes to the earth.

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Inside the left leg here, 
next to the left arch.

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And then nice and slow,

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as if you're pulling 
a bow and arrow,

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you're gonna open up 
right fingertips across the

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chest all the way up and
you can kind of squeeze or

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hug your left knee 
in towards your right elbow

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and then press your 
right elbow into your left knee.

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Good.
Inhale in deeply.

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Exhale, draw the navel in.

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From center, that's where we
initiate the movement all the

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way up stacking the spine,
a little modified Warrior II.

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Pull the pinkies back.

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Keep the deep
bend in the front knee.

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Nice, inhale in.

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From center it begins 
to move as we tilt back

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bring the right hand or 
right fingertips to the earth,

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left fingertips to the sky.

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Now straighten that left leg,
dial the left toes in,

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breathe deeply.

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And then exhale, 
left fingertips reach

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all the way to from 
the full expression.

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Neck is nice and long

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so we're not collapsed 
with the right ear down but

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we're lengthening
through the crown of the head.

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Inhale in.

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Exhale, navel draws in and back
as we bend the front knee,

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we soften and slowly 
sweep everything back

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to that nice low lunge.

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Lift the back knee, 
inhale, look forward.

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And exhale, feet together
at the top of your mat.

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Nice. Interlace the fingertips

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behind the heels or the calves,

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bend both elbows 
left to right and

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draw the nose in towards 
the navel here for one breath.

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As you breathe deeply, bend the
knees as much as you need here.

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Big stretch.

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And then slowly release.

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Inhale, lift up halfway.

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And exhale to soften and fold.

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Bend the knees again, 
spread the fingertips,

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root to rise here.

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Press into the earth as you
slowly reach all the way up.

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Big breath, big stretch.

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Capture something above the
head and bring it all the way

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back down to your
heart, Mountain Pose.

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Take a deep breath here.

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Inhale in.

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And exhale, let it go.

00:14:40.909 --> 00:14:44.039
Alright, so we're gonna turn
now to one side of your choice.

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We're gonna step
the feet nice and wide.

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We're gonna end with the little
standing wide-legged flow.

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You're like, "What may that be?"
Well, let me show you.

00:14:55.289 --> 00:14:56.699
So we're gonna
start in Star Pose.

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Send the fingertips out.

00:14:58.279 --> 00:15:02.833
You're creating a big 
like X marks the spot.

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Or I like to think of it as 
like the X on the map

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or the the star like, 
you are here.

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Alright, so take up space.

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If you feel brave or
comfortable trying this with

00:15:16.159 --> 00:15:18.960
the eyes closed, 
go ahead and give it a try.

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Everyone breathe.

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And you might
wiggle the fingertips.

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And just notice if you're
collapsing into your feet here.

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See if you can draw some 
energy up from the arches,

00:15:30.879 --> 00:15:34.254
through the inseam of the leg.

00:15:34.254 --> 00:15:36.855
Alright, then bat
the eyelashes open.

00:15:36.855 --> 00:15:38.879
We're gonna
start with just a sway.

00:15:38.879 --> 00:15:40.360
We know how to sway.

00:15:40.360 --> 00:15:41.759
Imagine you're at a concert.

00:15:41.759 --> 00:15:44.120
Remember those?
Just kidding. (laughs)

00:15:44.120 --> 00:15:45.529
Going back and forth.

00:15:45.529 --> 00:15:47.759
And the next time you sway
to the left, you're gonna bend

00:15:47.759 --> 00:15:50.469
your knees softly and you're
gonna take it all the way

00:15:50.469 --> 00:15:53.879
around, sweep towards
the earth or maybe fingertips

00:15:53.879 --> 00:15:58.428
touch the earth
and then up and repeat.

00:15:58.428 --> 00:16:00.233
Now, you find a 
breath pattern here

00:16:00.233 --> 00:16:01.879
that feels awesome for you.

00:16:01.879 --> 00:16:03.579
This is the last little dance

00:16:03.579 --> 00:16:06.846
we're gonna do before 
we close so please

00:16:06.846 --> 00:16:09.491
gift yourself

00:16:09.491 --> 00:16:13.539
with nice, sweet 
breath pattern here.

00:16:13.539 --> 00:16:16.800
You do not have to move
at the same tempo as me.

00:16:21.609 --> 00:16:25.133
And then reversing it
if you haven't already.

00:16:25.133 --> 00:16:26.602
I like to slow it down a bit so

00:16:26.602 --> 00:16:29.219
I can really 
feel what's goin' on.

00:16:30.265 --> 00:16:32.542
What's going on

00:16:34.031 --> 00:16:36.759
in my body,
in my soul.

00:16:38.699 --> 00:16:42.039
The next time you're
down let it all hang.

00:16:43.188 --> 00:16:46.030
Turn the toes in slightly

00:16:46.030 --> 00:16:48.399
and maybe relax the 
weight of the head.

00:16:51.024 --> 00:16:54.360
Close your eyes,
inhale lots of love in.

00:16:55.922 --> 00:16:59.000
And exhale lots of love out.

00:17:00.782 --> 00:17:03.279
Alright, hands come to the
waistline, bend your knees and

00:17:03.279 --> 00:17:08.519
slowly begin to bring the
head back up over the heart.

00:17:09.812 --> 00:17:13.180
Option here to slowly 
walk the feet together

00:17:13.180 --> 00:17:15.179
or bend the knees and

00:17:15.179 --> 00:17:18.429
hop them together
in one swift hippity hop.

00:17:20.649 --> 00:17:23.519
Whatever you chose, 
just trust, it's all good.

00:17:23.519 --> 00:17:25.009
These choices 
we make on our mat,

00:17:25.009 --> 00:17:26.980
they're all for exploration.

00:17:26.980 --> 00:17:30.880
I find that many of us,
me included, we're just so

00:17:30.880 --> 00:17:34.799
incredibly unnecessarily hard
on ourselves, period, but then

00:17:34.799 --> 00:17:37.319
we come to the mat for a
centering practice and we're

00:17:37.319 --> 00:17:40.909
extremely and sometimes
excruciatingly judgmental.

00:17:40.909 --> 00:17:44.519
So this is just a day to kind
of help us remember that the

00:17:44.519 --> 00:17:47.519
more loving kindness we
can implement into this time on

00:17:47.519 --> 00:17:50.459
the mat with ourselves, 
the better that starts

00:17:50.459 --> 00:17:53.564
to trickle out into 
all of our relationships

00:17:53.564 --> 00:17:56.597
and into the world.
Right, Benji?

00:17:58.858 --> 00:18:02.400
Yeah.
I'm gonna take that as a yes.

00:18:02.400 --> 00:18:04.369
Let's draw the palms together.

00:18:04.369 --> 00:18:06.359
Squeeze the shoulders
up to the ears, inhale.

00:18:06.359 --> 00:18:08.350
Exhale, drop 'em.

00:18:08.350 --> 00:18:11.327
One more time,
inhale, squeeze and lift.

00:18:11.327 --> 00:18:14.240
Exhale, drop 'em.
Alright, that's it for today.

00:18:14.240 --> 00:18:18.720
Let's bring the thumbs up
to the third eye nice and slow.

00:18:20.232 --> 00:18:23.720
Wishing you well, 
all the loving kindness

00:18:24.662 --> 00:18:27.340
that you are worthy of.
You're so worthy.

00:18:27.340 --> 00:18:31.920
You deserve it all and the fact
that you showed up here today

00:18:33.755 --> 00:18:36.846
just proves that to me.

00:18:36.846 --> 00:18:38.907
I look forward to
seeing you tomorrow.

00:18:38.907 --> 00:18:41.638
Thank you.
Take good care.

00:18:43.100 --> 00:18:46.460
(light music)