WEBVTT

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- Hello, my darling friend.

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Welcome back to Center.

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It's Day 24.
Can you believe it?

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And the opportunity to 
explore continues. (snaps)

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Let's get started.

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(light music)

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Alright, let's begin 
today in Sukhasana,

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the cross-legged seat.

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Hands can rest
gently on the knees.

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Palms face up.
And let's drop right in.

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Tuck the chin.

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Close your eyes
or soften your gaze.

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Take a deep breath
in through the nose.

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And we're gonna blow it
out through the mouth

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like you were blowing 
out birthday candles,

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so with pursed lips.

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Inhale in again, 
just like that.

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Exhale through pursed lips.

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And one more just like that.

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Now seal the lips.

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Breathe in.

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Breathe out.

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Breathe with me.
In.

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Breathe out.

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Breathe in, this 
time hold the breath.

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Pause at the top,
relax the shoulders.

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Relax the skin of the face.

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Sit up a little taller,

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and empty it all out.

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Lovely. Left hand
comes to the earth.

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Inhale. Right fingertips
reach up to the sky,

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and then over.
Big stretch here.

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You can really 
reach the left hand,

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maybe sinking 
the left elbow

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towards the ground.
Keep the right hip heavy.

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Nice. Then come through center,

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and just take it
to the other side.

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Big breath to find
length in the left side body.

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And then use your exhale to
hug those low ribs in a bit,

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and explore the stretch here.

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Breathing deep.

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And then come
back through center.

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One more time to each side.

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Finishing up here, 
take it to the other side

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if you haven't already.

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And then coming back to center.

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Palms now face
down on the knees.

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We're just gonna take
the chest forward, around.

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Chin to chest as you come back,

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and then repeat.

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Forward,

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around,

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back.

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Moving in a circle.

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Exploring the sensation here.

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Exploring movement 
in the spine,

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the shoulders, the hips.

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And then reverse the direction.

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And then allow this circle
to get smaller and smaller

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and smaller until you
are back all the way.

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Spiral in to center.

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Head over the heart,
heart over the pelvis.

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Good. Squeeze the 
shoulders up to the ears

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as you breathe in.

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Exhale, let 'em drop.

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Twice more.
Inhale, squeeze and lift.

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Exhale, let 'em drop.

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Last time.

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Squeeze and lift.
Inhale.

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Exhale, let it go.

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Interlace the fingertips 
behind your back.

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You can square the wrists here.

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Aw, Benji.

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And we're gonna lift up
through the armpit chest.

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Imagine you have gills here,

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so you're breathing 
into this area of body.

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Whatever that means to you.
Just see what happens.

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Explore.

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Explore that visual.

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And then release the bind.

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Right hand comes
to the left knee.

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Inhale.
Gentle twist to the left.

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Exhale. Stay.
Draw the belly in.

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Inhale.

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Exhale to release.
Take it to the other side.

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Lengthen through the crown.
Breathe in.

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Stay. Exhale.
Draw the belly in.

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Inhale.

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Lovely. 
Exhale back to center.

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Extend the legs out long.

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You can keep a pretty
generous bend in them

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or you can straighten
with a just slight bend.

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So find what feels good here.

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Inhale. Reach the arms 
all the way up and overhead.

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Exhale. Draw your
navel in and back.

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And then we'll 
take it up and over

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into a seated Forward Fold.

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Inhale to look forward.

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Open up through the chest.

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Exhale.

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Rounding the upper back body,
coming into the fold.

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Use this as an opportunity
to deepen your breath.

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Explore the sensation 
of your body

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in this shape.

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Nice, and then slowly release.

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We're gonna lean the
hands back, just like so.

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Then we'll bend one knee, 
and then the other.

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Then we'll send the
hips closer to the heels.

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You're gonna kick 
the right foot up.

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Cross it over the
top of the left thigh.

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Now you get to gauge how
intense this is by how close

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or how far your left heel is.

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Then everyone, draw your 
right knee, right thigh bone

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towards the right 
edge of your mat

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and flex your right foot.

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You can always walk the
hands up a little closer

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for a deeper stretch.
Breathe in.

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Breathe out.

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And then slowly release,

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and we'll take it
to the other side.

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Left ankle crosses over.

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And again, notice, you can 
kind of explore the left and

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the right side of the body here.

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Noticing how they're different.

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Moving the hands or
the heel forward or back.

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Breathe.

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And then slowly release.

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Cross at the ankles.
Come through to all fours.

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So bring your chest
all the way forward,

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then center
yourself in the mat.

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You're gonna drop 
the elbows down.

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Forearms parallel.

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Then we're gonna inhale,
drop the belly. Look forward.

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Tailbone up towards the sky.

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Knees are
underneath the hip points.

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And then exhale,
chin to chest.

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Round it through.

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Really drawing the muscles

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of the low abdominals 
in and up here.

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Feel that stretch through the
shoulders, the upper back body.

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And then inhale,
open up through the chest.

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And exhale, rounding through.

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Supporting the low back by

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engaging the 
muscles of the core.

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Inhale.

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Open.

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Exhale, round through.

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This time as 
you inhale, open.

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Press firmly into
the tops of the feet,

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and gently tug your 
elbows back in space

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to open up 
the chest a little more.

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Nice, and then round through.
Last time.

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Great, walk the knees back.

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Puppy Posture.

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Tailbone to the sky.

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Really melting the
weight of the heart down.

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Opening up
through the shoulders.

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Now press into your palms.

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Dig into your elbows.

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Draw the navel up and 
in as you slide the chest,

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the heart, all the way through,
coming into Sphinx Pose.

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Press firmly
through the pubic bone.

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Press into the
tops of the feet,

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and find length through 
the crown of the head.

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Back of the neck, back of
the head’s nice and long here,

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so not crunched.

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And we're tugging the
shoulders away from the ears.

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Lovely. Then bend 
your left knee,

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and bend your right knee.

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Inhale in.

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Exhale. Lift your heart, just
your heart, a little bit more.

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Good, then release the
feet back to the mat.

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Release the
forehead back to the mat,

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and press up to all fours.

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Lovely.

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So you can use a blanket or
a towel to pad the knees here.

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We're gonna slowly walk the
hands back towards the knees,

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and then all the way up.

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So we're coming
on to our knees here.

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Great. Loop the
shoulders a couple times.

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Make sure your knees are
underneath your hip points.

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Once again, press firmly
into the tops of the feet.

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Then bring your
hands to the waistline.

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Draw the elbows back, 
shoulders together.

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Inhale in.

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Exhale, connect to your core.

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Feel the glutes engage.

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And you're just gonna
lean back just a hair,

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lifting your heart 
up to the sky.

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Lengthening the
crown of your head back.

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That's it.

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If you're feeling any
pain at all, lift up off it

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and engage the core 
and the muscles

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of your glutes.

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Alright, come back to center.

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Head over heart,
heart over pelvis.

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Curl the toes under,
and sit it back for a breath.

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Good, lift back up.

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Press into the
tops of the feet.

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Inhale in.

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Super small move here.

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Exhale, navel draws in and up.

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Low ribs hug in, so I feel 
my abs turned on here,

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feel my glutes.

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And I'm just gonna 
lean back a hair,

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lift the chest.

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Lengthen through
the crown of the head.

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Only go as far that 
you can still feel

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your abdominal wall engaged.

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So we're not
going too crazy here.

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Lovely, then release.

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We'll bring the hands 
back down to the mat.

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Send the right heel back.

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Left heel back, Plank Pose.

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Inhale in here.

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Exhale,
belly to Cobra

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or we're gonna 
slowly shift forward

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into an Upward Facing Dog.

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Draw the shoulder blades 
together, lift your heart.

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So find your back bend here.

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Find your heart opener.

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Cobra or Up Dog.

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And then we'll send it
to Downward Facing Dog.

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Meet me there.

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When you get there,
take a deep breath in.

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And a long,
cleansing breath out.

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Inhale in.

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Long, cleansing breath out.

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And last time, just like that.
Inhale in.

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Long, cleansing breath out.

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Nice.

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Slowly lower to the knees.

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This time, bring them 
together, really together.

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If this isn't a good option 
for you on the knees,

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you can come 
to a cross-legged seat.

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We're just going to repeat 
a little side body stretch

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here to the left.

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Inhale in.

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Exhale, back to center.

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And to the right.

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Big breath,
big stretch.

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And exhale, back to center.

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Beautiful.

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Come forward,
back to Plank Pose.

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Breathe in.

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Exhale.

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Straight to the belly for Cobra

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or leaning forward,
shifting your weight,

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lifting the thighs,

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pressing into the tops of
the feet, Upward Facing Dog.

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Inhale in.

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Exhale.

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Everyone, meet back, 
Downward Facing Dog.

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Breathe in.

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Breathe out.

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Breathe in.

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Exhale, slowly lower 
to the knees.

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This time, keep
them wide again.

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Walk the hands all the way back
and up the tops of the thighs.

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Head over heart,
heart over pelvis here.

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Hands back on the waist.

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Draw the
shoulder blades together.

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Inhale, lift up from 
the pelvic floor.

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Exhale, reconnect.

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Navel draws to spine.

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Feel the
abdominal wall turn on.

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So you're gonna 
stay working here.

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Drawing the
shoulder blades together.

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Lifting the heart,
leaning back just a bit.

00:13:11.089 --> 00:13:15.320
Or, second option is to
slide the hands to the back,

00:13:15.320 --> 00:13:18.949
fingertips press up,
and we support the low back

00:13:18.949 --> 00:13:22.720
as we lean back.

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Palms pressing
into the sacrum area.

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Feeling that support.

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Still feeling that gentle 
drawing in of the navel.

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Fully supported here, muscles
of the neck are soft and easy.

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Crown of the head extended.

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Open up through the chest.

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Lift your heart, breathe in.

00:13:45.510 --> 00:13:46.600
Exhale.

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Draw the navel to the spine
to lift it back up to center,

00:13:50.869 --> 00:13:54.289
and come to rest on the heels.

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Breathe in.

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Breathe out,
just notice how you feel.

00:13:59.360 --> 00:14:02.540
Exploring some 
new territory here

00:14:02.540 --> 00:14:06.375
with a deeper back bend.

00:14:07.479 --> 00:14:09.116
Camel.

00:14:17.350 --> 00:14:18.530
Alright, come forward.

00:14:18.530 --> 00:14:20.311
Take it to Plank.

00:14:21.700 --> 00:14:22.819
Inhale in.

00:14:22.819 --> 00:14:24.820
Exhale, lower to the belly.

00:14:24.820 --> 00:14:27.949
Inhale, Cobra or Up Dog.

00:14:27.949 --> 00:14:30.669
Exhale, Downward Facing Dog.

00:14:31.859 --> 00:14:34.379
In Down Dog,
bend your right knee,

00:14:34.379 --> 00:14:38.220
and turn to look
underneath your right armpit.

00:14:39.840 --> 00:14:41.810
Feel that stretch
in your left calf,

00:14:41.810 --> 00:14:43.000
and then switch.

00:14:43.000 --> 00:14:44.360
Right heel down.

00:14:44.360 --> 00:14:45.920
Bend your left
knee into center,

00:14:45.920 --> 00:14:48.779
and turn to look
underneath your left armpit.

00:14:55.140 --> 00:14:57.040
Now, both heels down.

00:14:57.040 --> 00:14:58.950
Draw your navel in and up.

00:14:58.950 --> 00:15:02.279
Think about there 
being a hurdle

00:15:02.279 --> 00:15:03.859
in the middle of 
your mat horizontally.

00:15:03.859 --> 00:15:06.959
You're gonna go up and over
the hurdle with your center.

00:15:06.959 --> 00:15:10.669
So center's gonna go up as
you shift forward into Plank.

00:15:10.669 --> 00:15:13.729
Send your gaze a
little forward and down,

00:15:13.729 --> 00:15:17.759
and then go up and back over
the hurdle with your center to

00:15:17.759 --> 00:15:19.039
Downward Facing Dog.

00:15:19.039 --> 00:15:21.319
Three more times, 
just like that.

00:15:21.319 --> 00:15:24.289
Up and over, 
rolling through Plank.

00:15:25.499 --> 00:15:28.739
And then all the way up
and back, Downward Facing Dog.

00:15:28.739 --> 00:15:33.159
Play here by really initiating
this movement from center.

00:15:39.760 --> 00:15:41.850
And the next time you're
in Downward Facing Dog,

00:15:41.850 --> 00:15:43.840
take a deep breath in.

00:15:43.840 --> 00:15:45.359
Exhale, lower the knees.

00:15:45.359 --> 00:15:46.650
Keep them hip width apart.

00:15:46.650 --> 00:15:49.759
Walk the hands all
the way back and up.

00:15:49.759 --> 00:15:53.279
And we rise up one
last time to explore here,

00:15:53.279 --> 00:15:55.359
so bring the
hands to the waistline.

00:15:55.359 --> 00:15:56.890
Draw the
shoulder blades together.

00:15:56.890 --> 00:15:58.389
Keep the 
left hand where it is

00:15:58.389 --> 00:16:00.600
and the right hand, 
you're gonna stay lifted here.

00:16:00.600 --> 00:16:02.139
No back bending for now.

00:16:02.139 --> 00:16:04.410
You're gonna reach the 
right hand all the way up,

00:16:04.410 --> 00:16:06.160
around, and back.

00:16:07.020 --> 00:16:09.200
All the way up,
around, and back.

00:16:09.200 --> 00:16:12.919
Try to keep the hip points 
stable here as you work.

00:16:14.219 --> 00:16:15.879
And then reverse it.

00:16:18.080 --> 00:16:19.639
Breathe.

00:16:22.899 --> 00:16:25.609
And then switch, left arm.

00:16:27.390 --> 00:16:31.550
Try to keep the hips stable.

00:16:37.129 --> 00:16:41.269
So, that means your left
hip’s not coming back

00:16:41.269 --> 00:16:43.099
with the motion.

00:16:44.929 --> 00:16:46.889
And then reverse it.

00:16:52.790 --> 00:16:55.210
Then both hands
to the waistline.

00:16:55.210 --> 00:16:57.460
Bring your awareness 
to the pelvic floor.

00:16:57.460 --> 00:17:01.599
Find that lift, that 
engagement, that elevator

00:17:01.599 --> 00:17:04.140
image of drawing energy
up from the pelvic floor,

00:17:04.140 --> 00:17:05.320
engaging those muscles.

00:17:05.320 --> 00:17:08.230
Let that draw the
muscles of the low belly in.

00:17:08.230 --> 00:17:10.400
We can stay here,
working in this shape.

00:17:10.400 --> 00:17:11.760
Just leaning back.

00:17:11.760 --> 00:17:13.519
Working with integrity.

00:17:13.519 --> 00:17:17.110
Maybe we're ready to bring the
palms to the low back again

00:17:17.110 --> 00:17:20.680
as we lift the chest, the chin,
and start to lean back.

00:17:20.680 --> 00:17:22.939
Drawing the
shoulder blades together.

00:17:22.939 --> 00:17:26.270
Or now, maybe the option to
reach one arm all the way back

00:17:26.270 --> 00:17:28.800
to the heel.

00:17:28.800 --> 00:17:32.870
Maybe the other arm all
the way back to the heel.

00:17:32.870 --> 00:17:34.409
And we lift the chest.

00:17:34.409 --> 00:17:37.599
Everyone, think about sending
your hip points forward.

00:17:37.599 --> 00:17:40.829
Pressing firmly into
the tops of the feet.

00:17:40.829 --> 00:17:44.289
Engaging the glutes 
and the abs here.

00:17:44.289 --> 00:17:48.090
Lifting the chest, 
lifting the chin.

00:17:48.090 --> 00:17:49.910
Lengthening through the crown.

00:17:52.140 --> 00:17:53.639
Breathe.

00:17:55.329 --> 00:17:57.960
Stay with that soft gaze here.

00:18:00.206 --> 00:18:02.160
Inhale. 
To come out of the pose,

00:18:02.160 --> 00:18:05.330
bring the hands back to
the low back or the waistline.

00:18:05.330 --> 00:18:07.279
Draw the navel in on an exhale.

00:18:07.279 --> 00:18:08.547
Keep that soft gaze,

00:18:08.547 --> 00:18:12.049
that focus forward as 
you come all the way up.

00:18:12.049 --> 00:18:14.040
And then come to
sit back gently again,

00:18:14.040 --> 00:18:17.584
maintaining that gaze, 
that soft focus.

00:18:18.519 --> 00:18:22.039
Slowly bring your gaze down,

00:18:22.039 --> 00:18:23.849
gently past your nose.

00:18:23.849 --> 00:18:26.670
Find just a gentle,

00:18:26.670 --> 00:18:29.428
almost reverent bow.

00:18:31.980 --> 00:18:35.270
Take a second here

00:18:35.270 --> 00:18:37.709
to feel

00:18:37.709 --> 00:18:40.524
whatever, whatever's coming up.

00:18:41.819 --> 00:18:43.889
If you're uncomfortable 
on the knees,

00:18:43.889 --> 00:18:46.850
if you haven't already,
you might shift to

00:18:46.850 --> 00:18:49.523
a comfortable seat 
of your choice.

00:18:53.479 --> 00:18:55.599
Just capturing
this moment of presence.

00:18:55.599 --> 00:18:57.424
Noticing how you feel.

00:19:01.650 --> 00:19:06.530
Alright, now let's gently 
shift to the buttocks.

00:19:06.530 --> 00:19:07.709
Come to Sadasana.

00:19:07.709 --> 00:19:10.929
You're gonna bring the
left heel in, right heel in.

00:19:10.929 --> 00:19:12.659
And just walk the hands out,

00:19:12.659 --> 00:19:16.929
should feel this nice, yummy
stretch in the low back here.

00:19:16.929 --> 00:19:18.429
If this isn't right 
for your body,

00:19:18.429 --> 00:19:20.799
you can try a 
seated Forward Fold.

00:19:22.449 --> 00:19:26.160
Maybe find some soft, easy
movement here that feels good.

00:19:27.590 --> 00:19:31.160
As we start to wrap this up,
draw your attention inward.

00:19:31.160 --> 00:19:33.251
Keep an active breath.

00:19:37.718 --> 00:19:40.611
Really reach your sits bones
to the ground to find

00:19:40.611 --> 00:19:44.989
that nice, juicy
release in the low back.

00:19:49.559 --> 00:19:51.619
And then walk the hands up.

00:19:51.619 --> 00:19:53.289
Switch legs.

00:19:53.289 --> 00:19:55.780
Right heel in,
left leg to follow.

00:19:55.780 --> 00:19:57.989
Same thing.

00:19:57.989 --> 00:20:00.589
Nice active breath.

00:20:00.589 --> 00:20:03.169
Notice where your
thoughts are going here.

00:20:03.169 --> 00:20:06.240
Find any soft, easy
movement that feels good.

00:20:07.999 --> 00:20:11.319
And keep returning back
to the sound of your breath.

00:20:20.240 --> 00:20:22.741
With the eyes closed or

00:20:22.741 --> 00:20:26.199
practicing this soft gaze.

00:20:26.199 --> 00:20:27.830
Slowly, bring it back up,

00:20:27.830 --> 00:20:31.440
and bring the hands
together at the heart space.

00:20:31.440 --> 00:20:33.952
Lengthen through the crown.

00:20:37.509 --> 00:20:40.658
Just take a moment to

00:20:40.658 --> 00:20:44.959
pay some damn respect

00:20:44.959 --> 00:20:46.774
to you.

00:20:50.160 --> 00:20:52.270
The hardest part is showing up,

00:20:52.270 --> 00:20:55.831
and yet, here we are once again.

00:20:57.020 --> 00:20:59.230
And we're gonna
do it again tomorrow.

00:21:04.499 --> 00:21:08.864
And we're all coming to
this with a different “Why”.

00:21:08.864 --> 00:21:12.069
You don't have to know your
“Why”, but just remember that.

00:21:12.069 --> 00:21:15.460
And maybe take the time,

00:21:15.460 --> 00:21:18.969
especially in this last 
leg of the journey,

00:21:18.969 --> 00:21:21.817
to explore that.

00:21:24.649 --> 00:21:27.510
I love you so much.
Take a deep breath in.

00:21:28.503 --> 00:21:31.739
And let's all exhale to
bow the head to the heart.

00:21:33.637 --> 00:21:36.594
That's it for today.
I'll see you tomorrow.

00:21:38.666 --> 00:21:42.105
(light music)