WEBVTT

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- Hello everyone and
welcome back to Center.

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It's Day 23!

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And today is not 
just about getting by,

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although we have those days,

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it's about believing in
ourselves and believing in

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each other and
rising above to soar.

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Whew!

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Why not? 
Let's get started.

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(light music)

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Okay, let's begin standing
today at the top of the mat.

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And if you're dragging 
a little bit or if you're tired,

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do not worry.
We're gonna warm up slow.

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So slide on to
the top of your mat.

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When you get there, 
bring the feet together

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and take the 
shoulders up to the ears.

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Breathe in.

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And exhale, take
them back and down.

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Continue just like that.

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Inhale to squeeze and lift.

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Exhale back and down.

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Ground through your feet, 
spread the fingertips.

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And the next time you send the
elbows back, shoulders back,

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interlace the fingertips
behind your back

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and let's open up 
through the chest here.

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You can square off the wrists
if that feels better in your

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body or you can work to
bring the palms together.

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Big stretch here, 
so big breath.

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And then turn to look
past your right shoulder.

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Breathe in.

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Breathe out.

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And turn and look
past your left shoulder.

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Breathe in.

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Breathe out.
Way to show up today.

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Inhale, release the bind, send
the fingertips up towards the

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sky and exhale to 
float it down, soften and fold.

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Inhale, halfway lift.

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Send the fingertips back, yep,
you guessed it, airplane arms.

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And exhale to soften, 
release everything.

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Root to rise here.

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Reach the fingertips up 
towards the sky.

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Zip the legs together. 
Inhale.

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Exhale, wiggle the fingertips.
Take it all the way back down.

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Inhale, halfway lift 
with airplane arms.

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Draw those
shoulder blades together.

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And exhale to release.

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Step the left foot back, 
just the left foot.

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Keep the back
knee lifted if you can.

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Inhale, look forward.

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Exhale, stay.

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Inhale, plant the palms.

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Step it back.

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Exhale, lower to the belly.

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Inhale, Cobra.

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Lift the chest.

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Press down through
the tops of the feet.

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And exhale to
soften and release.

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Curl the toes under, 
press up to Plank.

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And then send the hips up high
and back, Downward Facing Dog.

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Take three breaths here.

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Turn the toes in, rotate
the tops of the shoulders,

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shoulder heads out.

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Press firmly through
the index finger and thumb.

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Hug the low ribs in.

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Then bend your knees.
Inhale to look forward.

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Exhale. Make your 
way to the top,

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feet together, really together.

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Forward Fold.

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Inhale, halfway lift 
with airplane arms.

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Ground through the feet.

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Exhale to soften
and release everything.

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Ground through the feet.
Reach for the sky.

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Big breath, zip up
through the legs, big stretch.

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Reach up, up, up.

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And then exhale, 
wiggle the fingertips.

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Take it all the way back down.

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Again, inhale, halfway lift.

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Imagine you're 
pressing your palms

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into an imaginary surface here.

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So there's connection
through the fingertips.

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And then exhale to
release everything.

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Step the right foot 
back this time.

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Try to keep that
back knee lifted.

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Inhale, open up
through the chest.

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Exhale, stay.

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Inhale, plant the palms.

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Step the left toes back.

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Exhale, lower down slowly.

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Inhale, rise up, Cobra.

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Press into the
tops of the feet.

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And exhale 
slowly to release.

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Curl the toes under.

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Press up to Plank.

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Inhale in here.
Listen carefully.

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Exhale, squeeze the
right knee up and in.

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Send it back. Inhale.

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Exhale, squeeze the
left knee up and in.

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Send it back.

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Exhale, right knee.

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Inhale.

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Exhale, left knee.

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Keep it going.

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One more time on each side.

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And then send the
hips up high and back.

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Down Dog, let it go.

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Ooh. Ooh, ooh, ooh.

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Bend your knees.

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Listen carefully.

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Take your heels to the left.

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Take your knees to the right.

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Press into your
right palm firmly.

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Feel a big stretch
in your right side body.

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Now keep it low.

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Keep the knees bent 
as you come through center,

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take the toes to the left,
heels to the right.

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Press into your left palm.

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Press away from the earth.

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Feel that stretch.

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Inhale in.

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And then exhale,
come back to center.

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Bend the knees,
inhale, look forward.

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

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Draw the crown of the
head down towards the earth.

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Nose towards the navel.

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Inhale, lots of love in here.

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Exhale, lots of love out.

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Inhale to lift up halfway.

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Airplane arms.

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Then exhale to soften and fold.

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Root to rise here.
Inhale, reach for the sky.

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Draw the navel in.

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And exhale, palms come together

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and all the way 
back down to your heart.

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Pause here.
Notice how you feel.

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Observe your breath.

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Nice.

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So from here, you're gonna
shift your weight to your

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left foot, bring your left hand
to your heart and you're just

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gonna catch your right ankle.

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So we're not doing Dancer today,

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you're just gonna 
do a quad stretch.

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So you're gonna bend
your right elbow to the side.

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Then try to reach your
right heel to your right glute.

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You can flex that foot if it
feels good or point the toes.

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Good, and then switch,
right hand to the heart.

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Grabbing the left ankle.

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Finding your Drishti.

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Pointing the toes or flexing
the foot, whatever feels best.

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Then release,
come back to Mountain.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Exhale, soften and fold.

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Plant both palms, step or
hop the feet back to Plank.

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Inhale in.
Exhale, shift forward.

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Squeeze the elbows to the
side body, lower down belly to

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Cobra or Chaturanga
to Upward Facing Dog.

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Breathe in.

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Breathe out.

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Make your way to
Downward Facing Dog.

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In Downward Dog, inhale,
slide the right foot up.

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Imagine you're sliding it
against an imaginary wall.

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Exhale, shift it forward.

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Knee to nose, squeeze and lift.

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And then step that
right foot all the way up.

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Good, pivot on the back foot.

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Rise up, Warrior I, Warrior I.

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Front knee is bent.

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Core is connected.

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Pull the thumbs back,
lift up through the chest.

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Good. Inhale in here.

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Exhale, you're gonna 
send the fingertips back,

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airplane arms, 
lean the heart forward,

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zip up through the core.

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Peek at me if you need to.

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Neck is nice and long.

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Imagine there's
one nice tall line.

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One tall stick from 
the crown of the head

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to the tip of the tail.

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And then from here, you
can stay here pressing into the

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outer edge of that back foot,

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feeling your left glute turn on.

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Or we can start to 
pivot on the left toes,

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lifting the left heel.

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Inhale in here, draw the
shoulder blades together.

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You might stay here.

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Or you might exhale, 
bend that front knee,

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shift forward and lift off.

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You have the tools.

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Press your hands into
that imaginary surface.

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Hug the low ribs in.

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Lengthen through the crown.

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Pull up on the
right hip crease.

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Inhale in.

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Exhale, let's meet 
back in Warrior I.

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Great job.
Inhale in.

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Exhale, take it
all the way back down.

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Plant the palms,
step the right toes back.

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Belly to Cobra or Chaturanga
to Upward Facing Dog.

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Move with your breath.

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Meet back in
Downward Facing Dog to reset.

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You got this.

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Anchor the right heel, inhale,
lift the left leg up high.

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Exhale, shift it forward.

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Find that core connection by
squeezing the left knee up and

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in first and then stepping it
all the way up into your lunge.

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Pivot on the back foot.

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We rise up strong.

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Warrior I.

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And it's okay to take a second,
always, to connect.

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Especially if you're going
to progress into different

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postures from here, 
pressing into the outer edge

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of that back foot.

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Lifting up from
the pelvic floor.

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Thumbs back.

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Chest lifts.

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Good. Inhale, 
get super tall in the spine.

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So energetically lift up.

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Exhale, try to keep that length
as you send the heart forward,

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gaze forward, fingertips back.

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And again, hands, the palms,
the fingertips are active here.

00:10:40.050 --> 00:10:42.200
Shoulder blades are
really drawing together.

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Stay here activating the 
right glute by pressing into

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the outer edge of 
that right foot.

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Or lift the right heel 
pivoting on the toes.

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Everyone, wherever you are,
draw the navel in and up.

00:10:59.759 --> 00:11:03.023
Hug the low ribs down and in.

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And maybe you lift off.

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Breathing deep here.

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Again, hug those low ribs in.

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Draw the navel in and up.

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Shoulders back.

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Crown of the head reaching.

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You can flex the
foot or point the toes.

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I like to point the toes here.

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Wherever you are,
take a deep breath in.

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And exhale, return, Warrior I.

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Inhale in here.

00:11:41.648 --> 00:11:43.480
Exhale to release.

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Plant the palms, step the
left foot back, Plank Pose.

00:11:47.720 --> 00:11:50.959
We're gonna turn
the heels to the right.

00:11:50.959 --> 00:11:52.460
Toes to the left.

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Inhale, lift the left arm
all the way up, Side Plank.

00:11:55.960 --> 00:11:58.600
Find a variation that
rocks your world today.

00:11:59.676 --> 00:12:00.720
Inhale in.

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Exhale, come through center.

00:12:02.159 --> 00:12:03.960
Take it to the other side.

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Inhale in.

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Use an exhale to
bring it back to center.

00:12:15.159 --> 00:12:18.559
Belly to Cobra or Chaturanga
to Upward Facing Dog.

00:12:19.935 --> 00:12:21.399
Follow your breath.

00:12:22.911 --> 00:12:26.120
Let's join in back together,
Downward Facing Dog.

00:12:29.352 --> 00:12:32.119
When you get there,
inhale lots of love in.

00:12:33.148 --> 00:12:36.240
And exhale lots of love out.

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Inhale in again.

00:12:39.439 --> 00:12:43.976
And exhale slowly, 
mindfully with control,

00:12:43.976 --> 00:12:48.000
allow the knees to 
lower and kiss the earth.

00:12:48.000 --> 00:12:51.360
Send the hips back, 
Child's Pose.

00:12:51.360 --> 00:12:53.179
Take a deep breath in.

00:12:55.626 --> 00:12:57.480
And a long breath out.

00:12:59.811 --> 00:13:01.680
One more deep breath in.

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And as you exhale, just maybe
there's an opportunity to let

00:13:06.420 --> 00:13:10.440
go of anything that
may be weighing you down.

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And then slowly 
let's rise back up.

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Swing the legs 
to one side, any side.

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Maybe you're a little
lighter now that you let

00:13:25.030 --> 00:13:26.930
some heaviness go.

00:13:26.930 --> 00:13:29.120
You never know.
Squeeze the legs together.

00:13:29.120 --> 00:13:30.039
Point the toes.

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Interlace the fingertips, 
send them forward.

00:13:33.492 --> 00:13:37.120
So this time, consider drawing
everything into the middle.

00:13:37.120 --> 00:13:38.799
So these hip points draw in.

00:13:38.799 --> 00:13:41.639
We engage the glutes.
Inhale, lift up.

00:13:41.639 --> 00:13:44.832
Exhale, slow and steady, 
try to articulate through that

00:13:44.832 --> 00:13:48.279
low back as you draw
the navel in and down.

00:13:48.279 --> 00:13:50.200
And when you collapse to the
ground, see if you can keep it

00:13:50.200 --> 00:13:53.519
going instead
of just giving up.

00:13:54.418 --> 00:13:56.940
When you collapse to the ground,
when you hit a breaking point,

00:13:56.940 --> 00:14:00.559
see if you can 
still keep mindfulness,

00:14:00.559 --> 00:14:04.303
tracing the upper spine until

00:14:04.303 --> 00:14:07.433
we do release 
everything to the ground.

00:14:07.433 --> 00:14:10.120
Okay, awesome.
Hug the knees into the chest.

00:14:12.301 --> 00:14:13.909
And then we're gonna 
kick the right foot up

00:14:13.909 --> 00:14:16.320
and send the 
left leg out to hover.

00:14:16.320 --> 00:14:17.900
Breathe in.

00:14:19.243 --> 00:14:20.960
Stretch.
Breathe out.

00:14:20.960 --> 00:14:22.639
Lower the left heel 
to the ground.

00:14:25.164 --> 00:14:26.559
Point the toes.

00:14:28.128 --> 00:14:30.713
And then flex.
Flex the feet.

00:14:32.835 --> 00:14:35.374
Great. And then both 
knees come back up and in,

00:14:35.374 --> 00:14:37.120
send the left leg up.

00:14:38.304 --> 00:14:41.440
Same stretch on the other side.
Right leg out to hover.

00:14:41.440 --> 00:14:43.695
Breathe in.

00:14:43.695 --> 00:14:45.879
Breathe out.

00:14:45.879 --> 00:14:48.070
And then lower the right heel.

00:14:48.070 --> 00:14:50.720
Big stretch as you breathe in.
Point the toes.

00:14:52.112 --> 00:14:53.600
And flex.

00:14:55.383 --> 00:14:57.159
Lovely bend just the left knee.

00:14:57.159 --> 00:15:01.639
Take the left knee across
the body for a Reclined Twist.

00:15:05.446 --> 00:15:07.519
Breathe in deep to your belly.

00:15:07.519 --> 00:15:10.240
Feel the expansion in
your low back as you inhale.

00:15:12.641 --> 00:15:14.720
And relax
everything as you exhale.

00:15:18.049 --> 00:15:19.159
Lovely bring it back in.

00:15:19.159 --> 00:15:21.452
Hug the right knee 
into the chest.

00:15:21.452 --> 00:15:23.460
Left leg out long.

00:15:23.460 --> 00:15:26.200
And when you're ready, take
it over towards the left side,

00:15:26.200 --> 00:15:28.591
bumping your hips to the right.

00:15:28.591 --> 00:15:30.039
Opening up into your twist.

00:15:30.039 --> 00:15:31.470
Breathe in.

00:15:32.917 --> 00:15:36.529
Feel the expansion in
your low back as you inhale.

00:15:38.030 --> 00:15:40.159
And exhale, relax everything.

00:15:46.426 --> 00:15:48.480
Gently bring it back to center.

00:15:49.496 --> 00:15:51.019
And you can 
interlace the fingertips,

00:15:51.019 --> 00:15:54.519
bring them behind the 
head as a little pillow today.

00:15:54.519 --> 00:15:56.519
You can rest the
hands gently on the belly.

00:15:57.955 --> 00:16:00.120
Palms more
traditional at your side.

00:16:00.120 --> 00:16:01.679
So you get to choose.

00:16:02.942 --> 00:16:04.120
Find what feels good.

00:16:04.120 --> 00:16:06.200
Close your eyes.
Take a deep breath in.

00:16:08.254 --> 00:16:11.679
And come into relaxation.

00:16:14.500 --> 00:16:19.559
Again, just allowing an
opportunity for the mind

00:16:21.121 --> 00:16:25.135
and the heart and 
the body to maybe

00:16:27.346 --> 00:16:30.340
release the grip on

00:16:30.340 --> 00:16:35.480
anything that may be weighing
you down, making it a little

00:16:35.480 --> 00:16:40.527
bit harder to fly, 
to soar right now.

00:16:48.236 --> 00:16:51.215
Begin to gently rock the 
head a little side to side,

00:16:51.215 --> 00:16:52.519
ear to ear.

00:16:54.450 --> 00:16:57.440
You might open and
close the jaw a couple times.

00:17:00.469 --> 00:17:03.939
And then when you're ready,
bring the palms together,

00:17:03.939 --> 00:17:05.919
thumbs up to the third eye.

00:17:08.448 --> 00:17:10.839
To us, great job.

00:17:10.839 --> 00:17:12.730
I look forward to
seeing you tomorrow.

00:17:12.730 --> 00:17:15.359
You can and you will.

00:17:17.517 --> 00:17:19.219
Way to fly.

00:17:19.219 --> 00:17:20.518
Way to soar.
Love you guys.

00:17:20.518 --> 00:17:23.349
See you tomorrow.
Take good care.

00:17:28.065 --> 00:17:31.314
(light music)