WEBVTT

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- Hi everyone, and
welcome back to Center.

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It's Day 29.

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We're jumping right in.

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Pleasure.

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(light music)

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Alrighty, let's begin
in a comfortable seat.

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Come on down to the 
ground, and right away,

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let's begin to rub 
the palms together.

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Gently sit up tall.

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Tuck your chin slightly.

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Find a little reverent bow.

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Give yourself 
permission today

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to find what feels good.

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Give yourself permission
to be yourself fully.

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Give yourself 
permission to move

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like you love yourself.

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Give yourself permission, 
not that you need it,

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we're just givin' it,

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to really be in the 
present moment.

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So, politely putting
your to-do list on hold.

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Any worry or anxiety or stress
about something that happened

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previously to this moment.

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Awesome. Then bring your hands, 
you're gonna bring them

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to your heart space, 
palm face down.

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Close your eyes, and just feel
the power of your own touch

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as you gently lift the 
sternum or your heart center

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up to meet your hands.

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So rather than resting your
hands on your heart,

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lift the heart up 
to your hands.

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Inhale in deeply.

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As you exhale, 
drop your chin to your chest.

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Set a little intention 
for this practice.

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It can be anything you like.

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Just something 
that will serve you

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or that could serve you

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in this present 
moment here, Day 29.

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Today.

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Not yesterday, 
not tomorrow.

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Right here, right now.

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And if you're searching 
for an intention

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and having trouble, 
you're not alone.

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Maybe just choose one word.

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The first thing that comes 
to mind that feels like

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it could serve.

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And then

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in the spirit of 
today's theme,

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today's practice,
consider it already done.

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Already so as 
you inhale in,

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and exhale to lift the
chin and open the eyes.

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Reach the arms all the 
way up and overhead.

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Big breath, big stretch here.

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Grab the left wrist 
with the right hand,

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and slowly tilt to the right.

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You can stay here for 
your side body stretch,

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or you can release the 
right hand to the ground,

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maybe take it a little deeper.

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And then bring both arms
all the way up to center.

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Grab the right wrist to start,
up and over to the left.

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Breathe.

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Hips are heavy.

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Thigh bones are heavy.

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Maybe left hand comes down.

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And then bring both arms
all the way up to center.

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Imagine you're holding 
a big beach ball

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up and over your head.

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We're gonna clap the
palms together on three.

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Ready? Don't think. 
Just do it.

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One, two, three.
(claps)

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And then slide them 
down to your heart.

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Take a deep breath in.

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Sigh it out.

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Alright, come forward now onto 
all fours, right into Cat-Cow.

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Inhale, drop the belly 
whenever you're ready.

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Open the chest.

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Exhale, press into your
foundation firmly

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to round through the spine.

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Draw the navel up, 
chin to chest.

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Now moving in your own time.

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Finding that extension,

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that opening of 
the front body.

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And then finding 
that contraction,

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that opening of 
the back body.

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And then

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taking it for a little spin.

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Asking yourself,
“What would feel good today?"

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And here is my pro tip.

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My lovely,

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friendly invitation.

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If you're ever struggling
kind of what to do on the mat,

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don't decide where it ends.

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Right?
So we do something, check.

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We do something, check.

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In this case, just don't 
decide where it ends.

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Chances are, soon, 
we're going to Downward Dog,

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but we are

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paying attention to the 
moments in between here.

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You can come on to
the belly for a Cobra.

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You can send the hips back.

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You can move the torso 
down, around, and up.

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Bump the hips 
side to side.

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You could send the fingertips
in towards your body

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for a stretch through the
wrist and the forearm.

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Take three more 
breaths here.

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Exploring.

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And then keep this going.

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Don't decide where it ends.

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Make your way, 
in your own time,

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to Downward Facing Dog.

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That's where we'll meet.

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Can have fun with it.

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And then when you get there,
don't decide where it ends.

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Find what feels good 
in Downward Dog.

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You have the vocabulary now.

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You know your

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action and alignment 
in this posture,

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so you can 
play a little bit.

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And then don't decide 
where that ends.

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You're gonna 
make your way,

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your own way, up to

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Forward Fold at the 
top of your mat.

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And then when you get 
to the Forward Fold,

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don't decide where 
that ends.

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Relax the weight 
of your head.

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Feet firmly rooted.

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Grounding.

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Toes pointing forward, 
so you can play a little bit.

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Breathing, shaking the
head a little yes or no.

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Walking the fingertips 
to one side of the mat,

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and then the other.

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Can say a little prayer 
if that feels good.

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You can send some 
love to someone.

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You can say a little
affirmation to yourself here.

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And then in your own time,
bend your knees,

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and begin to 
slowly roll it up,

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drawing the navel 
to the spine.

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Lift your heart,

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lengthen through the 
crown of your head.

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Reach behind, 
interlace the fingertips,

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and draw the 
knuckles down

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as you open up 
through the chest.

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Breathe in.

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And breathe out to
release the bind.

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Inhale, reach the fingertips
all the way up towards the sky.

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Wiggle the fingertips 
as you Forward Fold.

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Slow and steady here.

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Inhale, lift halfway.

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Lengthen through the neck.

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And exhale to 
soften and fold.

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Bend the knees, bring 
your right fingertips

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down in front of you.

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If you have a block handy,
you can bring the block or

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a couple of books or your
big book that you brought

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to practice at the
beginning of this journey.

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You can grab it
here if you like.

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Right fingertips or right palm
on the ground or the block.

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We're gonna reach 
the left fingertips

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all the way up
towards the sky.

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Bend your right knee,
straighten your left leg,

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pull up from your 
left hip crease.

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Lengthen through the 
crown of your head,

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and draw your 
low abs in.

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Good. Then release,
bend both knees.

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Take it to the other side.

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Right fingertips 
all the way up.

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Neck long.

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Pull up through
the right hip crease.

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Left knee is bent.

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Draw the low abs in.

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Breathe.

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And slowly release.

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Bring it back to 
Forward Fold.

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And then we'll plant the 
palms, step one foot back,

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then the other for Plank Pose
or Half Plank, you choose.

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Inhale in.

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Exhale to stay.

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Inhale in again.

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And exhale to lower
all the way to the belly.

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Inhale for Cobra.

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Extending through
the crown of the head.

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Exhale to release.

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Curl the toes under,

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and press up to 
Half Plank or Plank.

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Stay here for a breath.

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Inhale in deeply.

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Exhale completely.

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You got it.
Inhale in again.

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Exhale to make your way 
to Downward Facing Dog.

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Bend one knee here,
then the other.

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And when you're ready, 
inhale, look forward.

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Exhale, make
your way to the top.

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Inhale, halfway lift.

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Exhale to soften and bow.

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Root to rise here.

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Inhale, spread the fingertips.
Ground through the feet.

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Reach for the sky.

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And Forward Fold 
on the exhale.

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Back down we go.

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Inhale to lift up halfway.

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Exhale to soften and fold.

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Bend the knees.

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Step or hop it 
back to Plank.

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Inhale in here.

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Exhale, stay for the breath.

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Inhale in again.

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And exhale to
lower to the belly. Nice.

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Inhale, rise up, Cobra.

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Exhale to soften.

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Inhale to curl 
the toes under.

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And exhale to
press up to Plank.

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Quietly whisper to yourself,
“I am strong."

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(whispers) "I am strong."

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Send the hips
up high and back.

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This time anchor through the
left heel as you breathe in.

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Lift the right leg up high.

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And then slowly
exhale, shift it forward.

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Step it all the way up.

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Pivot on the back foot,

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and we rise up to Warrior II.

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Pull the pinkies back.

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Inhale in.

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Exhale, draw the
navel to the spine.

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Excellent. Then we're just 
gonna straighten the front leg.

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Keep your focus out in front
of your right fingertips,

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and then bend.

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Center comes up in
space as you straighten.

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Center down in space.

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Keep it going, 
nice and slow.

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Center moving up and down.

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Nice. Then the next time you are

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in a bent knee 
position, stay there.

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We're gonna bring the left
fingertips all the way around.

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Cartwheel to your 
nice low lunge.

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Then step the right foot back.
Inhale in.

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Exhale, lower to the belly.

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Inhale for Cobra.

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Exhale to soften and release.

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Inhale to curl 
the toes under.

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Exhale to press up to
top of a push up here.

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Inhale in here.

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And exhale takes you
back to Downward Dog.

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Anchor through the right heel.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward 
up into your lunge.

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Pivot on the back foot.
We rise up, Warrior II.

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Strong footing here.

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Find your center.

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Draw the navel in.

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And then when you're ready,
straightening the front leg,

00:12:39.600 --> 00:12:41.000
and then bend.

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Keep it going.

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Neck is long.

00:12:46.929 --> 00:12:49.610
Lots of energy in the fingers.

00:12:49.610 --> 00:12:51.587
Strong focus.

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Pressing into all four 
corners of the feet.

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The next time the 
left knee is bent,

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we'll reach the 
right arm up.

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Cartwheel it all the way
back to the front of your mat.

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Fancy term.

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Spread your fingertips.

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Step the left toes back.

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Inhale in here.

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Listen carefully. Exhale, 
turn your heels to the right,

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toes to the left.

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Stay here with both 
hands on the ground

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or option to take 
the left hand

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up high for a Side Plank.

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Breathe in.

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Breathe out.
Bring it back to center.

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Take it to the other side.

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Again, option to keep that 
right hand on the ground,

00:13:36.010 --> 00:13:39.679
or take it all the way up 
for a breath, Side Plank.

00:13:40.799 --> 00:13:43.158
And then everyone,
bring it back to Plank.

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Inhale.

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Exhale, lower to the belly.

00:13:47.499 --> 00:13:50.369
Inhale, rise up, Cobra.

00:13:50.369 --> 00:13:53.080
And exhale, 
send the hips up and back.

00:13:53.080 --> 00:13:56.720
Downward Facing Dog 
or Child's Pose.

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Your choice.

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Your choice.

00:14:03.859 --> 00:14:05.640
Inhale deeply.

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Exhale completely.

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Lovely. If you're in 
Child's Pose, make your way

00:14:14.340 --> 00:14:17.399
slowly to Downward Facing Dog.

00:14:17.399 --> 00:14:20.349
In Downward Dog,
anchor through the left heel.

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Inhale, lift the
right leg up high.

00:14:22.540 --> 00:14:24.249
Exhale, shift it forward.

00:14:24.249 --> 00:14:25.469
Step it up.

00:14:25.469 --> 00:14:28.340
Pivot on the
back foot, Warrior II.

00:14:28.340 --> 00:14:30.640
Once again, strong focus.

00:14:31.870 --> 00:14:34.349
This time we're
gonna inhale in.

00:14:34.349 --> 00:14:36.680
Exhale, straighten 
the front leg.

00:14:36.680 --> 00:14:40.759
Turn the right toes in, and 
right hand is gonna come

00:14:40.759 --> 00:14:44.059
down to the earth 
or to a block

00:14:44.059 --> 00:14:45.660
for a standing

00:14:45.660 --> 00:14:48.960
Wide-Legged Twist.

00:14:48.960 --> 00:14:51.260
Breathe in.

00:14:51.260 --> 00:14:52.859
Breathe out.

00:14:52.859 --> 00:14:54.769
Core draws in.

00:14:54.769 --> 00:14:56.579
Breathe in.

00:14:56.579 --> 00:14:59.240
Breathe out.

00:14:59.240 --> 00:15:03.279
Nice. Then left hand comes down,
right hand goes up.

00:15:03.279 --> 00:15:06.389
Take it to the other side.
Breathe in.

00:15:06.389 --> 00:15:09.546
Hug the low ribs
in towards the spine.

00:15:10.669 --> 00:15:13.360
And out.

00:15:13.360 --> 00:15:15.340
Great. Release.

00:15:16.390 --> 00:15:19.000
From here, 
come back to that first twist.

00:15:19.000 --> 00:15:20.600
Left hand all the way up.

00:15:20.600 --> 00:15:22.230
Inhale in.

00:15:22.230 --> 00:15:23.960
Exhale, soft bend 
in the knees.

00:15:23.960 --> 00:15:25.660
You're gonna rise up,

00:15:25.660 --> 00:15:28.000
turn your left toes 
towards the back.

00:15:28.000 --> 00:15:30.989
Right toes in, 
and take Warrior II

00:15:30.989 --> 00:15:33.949
to the back edge 
of your mat.

00:15:33.949 --> 00:15:36.570
So we're facing the
back of the mat now.

00:15:36.570 --> 00:15:39.140
Left knee is bent.

00:15:39.140 --> 00:15:40.880
Inhale in.

00:15:42.140 --> 00:15:44.380
Exhale to release.

00:15:45.620 --> 00:15:47.061
Inhale in.

00:15:48.079 --> 00:15:50.649
Exhale to straighten 
that front leg,

00:15:50.649 --> 00:15:52.700
turn the left toes back in.

00:15:52.700 --> 00:15:55.924
Left fingertips come down,
right fingertips go up.

00:15:58.640 --> 00:16:00.369
Inhale in.

00:16:00.369 --> 00:16:03.469
Exhale, right fingertips 
come down.

00:16:03.469 --> 00:16:05.390
Left fingertips go up.

00:16:06.850 --> 00:16:08.630
Breathe.

00:16:14.069 --> 00:16:16.019
Bring the left hand down.

00:16:16.019 --> 00:16:17.039
Bend the knees.

00:16:17.039 --> 00:16:19.440
Bring the hands
to the waistline.

00:16:19.440 --> 00:16:21.949
Loop the shoulders 
forward, up, and back.

00:16:21.949 --> 00:16:24.259
Draw your navel in 
as you slowly

00:16:24.259 --> 00:16:27.120
come to rise 
to standing.

00:16:27.120 --> 00:16:30.710
Toes are pointing
forward, feet parallel.

00:16:30.710 --> 00:16:32.469
Inhale in.

00:16:32.469 --> 00:16:34.179
Exhale.

00:16:34.179 --> 00:16:35.870
Let it go.

00:16:37.140 --> 00:16:37.919
Beautiful.

00:16:37.919 --> 00:16:39.960
Send the fingertips out.

00:16:39.960 --> 00:16:41.430
Draw your heels in.

00:16:41.430 --> 00:16:43.719
Star Pose.
Whoa. (chuckles)

00:16:43.719 --> 00:16:45.000
Hold onto your center.

00:16:45.000 --> 00:16:46.919
Hug the navel to the spine.

00:16:46.919 --> 00:16:48.390
Star Pose.

00:16:48.390 --> 00:16:50.240
Inhale in deeply.

00:16:50.240 --> 00:16:52.279
Exhale to bend the knees.

00:16:52.279 --> 00:16:55.090
Drop the hands to
the tops of the thighs.

00:16:55.090 --> 00:16:57.639
We're gonna draw the right
shoulder in towards center

00:16:57.639 --> 00:17:00.859
as you turn to look
past your left shoulder.

00:17:00.859 --> 00:17:02.399
Breathe deep.

00:17:03.379 --> 00:17:05.770
Grounding through the 
feet, feeling that stretch

00:17:05.770 --> 00:17:09.970
through the inner thigh, 
the low back, the side waist,

00:17:09.970 --> 00:17:11.919
the mid back, 
the shoulder.

00:17:13.379 --> 00:17:15.930
Nice, then come 
through to center.

00:17:15.930 --> 00:17:18.449
Stay low if you can,

00:17:18.449 --> 00:17:20.842
and then take it 
to the other side.

00:17:33.411 --> 00:17:35.240
Lovely.
Bring it back to center.

00:17:35.240 --> 00:17:36.890
Stay low if you can.

00:17:37.760 --> 00:17:38.730
(laughs) You're like,

00:17:38.730 --> 00:17:40.480
“I thought this
practice was called pleasure."

00:17:40.480 --> 00:17:42.070
"Why are we in this pose?"

00:17:42.070 --> 00:17:45.409
Lift the right heel, 
and drop it.

00:17:45.409 --> 00:17:47.450
Lift the left heel, 
and drop it.

00:17:47.450 --> 00:17:49.769
Just for fun, let's see what
happens if we lift both heels

00:17:49.769 --> 00:17:53.100
for three, two, and one.

00:17:53.100 --> 00:17:55.299
Lower the heels, 
one last time.

00:17:55.299 --> 00:17:57.350
Take up space.

00:17:57.350 --> 00:17:58.879
Star Pose.

00:18:01.509 --> 00:18:03.719
And then slowly 
bring everything,

00:18:03.719 --> 00:18:08.020
reel it all in 
towards center.

00:18:08.020 --> 00:18:10.339
Standing, you can now turn

00:18:10.339 --> 00:18:12.809
to step to the 
top of your mat.

00:18:12.809 --> 00:18:15.199
And then we'll inhale,
reach for the sky.

00:18:15.199 --> 00:18:18.510
Exhale, fold all 
the way down.

00:18:19.080 --> 00:18:22.316
From here, walk your
feet as wide as your mat.

00:18:22.316 --> 00:18:26.000
Let your toes turn out and
spill off the edge of the mat.

00:18:26.680 --> 00:18:27.750
Then use your hands,

00:18:27.750 --> 00:18:29.460
you can use your block
if you have it handy,

00:18:29.460 --> 00:18:33.359
to drop your center 
down in space.

00:18:33.359 --> 00:18:36.640
Come into your
version of the squat.

00:18:36.640 --> 00:18:38.880
So you can use your
block to sit on here.

00:18:38.880 --> 00:18:40.449
That's a good option.

00:18:40.449 --> 00:18:41.880
You can bring 
the palms together,

00:18:41.880 --> 00:18:44.249
press the elbows wide.

00:18:44.249 --> 00:18:46.639
Heels are lifted or lowered.

00:18:48.149 --> 00:18:51.469
Everyone, draw your 
shoulder blades together,

00:18:51.469 --> 00:18:53.879
and lift your sternum.

00:18:53.879 --> 00:18:56.410
Lengthen through
the crown of the head.

00:18:57.380 --> 00:19:01.640
Now soften your gaze
down gently past your nose.

00:19:01.640 --> 00:19:05.390
Find a focal point
to rest your gaze upon.

00:19:06.340 --> 00:19:07.879
Breathe.

00:19:14.420 --> 00:19:16.440
And then slowly
release the hands.

00:19:16.440 --> 00:19:18.272
Bring them behind you

00:19:18.272 --> 00:19:20.819
as you come 
gently to a seat.

00:19:20.819 --> 00:19:23.400
Center yourself on your mat.

00:19:23.400 --> 00:19:25.630
Bring the hands
behind the thighs.

00:19:25.630 --> 00:19:28.200
Shift your weight 
back just a bit.

00:19:28.200 --> 00:19:31.720
Keep the chest lifted,
and maybe you lift one toe.

00:19:33.410 --> 00:19:35.859
One foot and then the 
other, maybe both feet.

00:19:37.639 --> 00:19:39.680
Maybe we send the
fingertips forward.

00:19:39.680 --> 00:19:41.069
Inhale.

00:19:41.069 --> 00:19:42.349
Exhale, navel to spine.

00:19:42.349 --> 00:19:44.150
Maybe you 
straighten the legs.

00:19:45.840 --> 00:19:47.420
Breathe in.

00:19:47.420 --> 00:19:49.040
Breathe out.

00:19:49.040 --> 00:19:51.350
Breathe in.

00:19:51.350 --> 00:19:52.359
Breathe out.

00:19:52.359 --> 00:19:53.690
Release.

00:19:53.690 --> 00:19:55.170
Extend the
left leg out long.

00:19:55.170 --> 00:19:58.140
You're gonna grab 
your right ankle

00:19:58.140 --> 00:20:00.410
or your right foot 
with your left hand.

00:20:01.440 --> 00:20:04.749
A little massage 
to wind it down.

00:20:04.749 --> 00:20:07.420
You're gonna now come 
onto your right forearm,

00:20:07.420 --> 00:20:11.019
so lean back, like so.

00:20:11.019 --> 00:20:13.909
And then we're gonna 
bend this left knee,

00:20:13.909 --> 00:20:17.489
and we're gonna use the 
left foot and the forearm

00:20:17.489 --> 00:20:19.609
as our stabilizers.

00:20:19.609 --> 00:20:23.649
And then we're gonna
move on this outer right hip.

00:20:24.809 --> 00:20:25.979
And move.

00:20:26.989 --> 00:20:28.969
Guiding it with 
the left hand,

00:20:30.339 --> 00:20:32.549
back and forth for a little

00:20:32.549 --> 00:20:35.460
massage here on 
the outer hip.

00:20:36.940 --> 00:20:39.180
You might rock around.

00:20:39.180 --> 00:20:41.870
Find any tight places.

00:20:41.870 --> 00:20:43.649
The piriformis.

00:20:43.649 --> 00:20:45.649
Kicking that
leg up a little bit.

00:20:49.069 --> 00:20:52.740
Nice. Then cross the
right ankle over the left.

00:20:52.740 --> 00:20:55.359
Press into the palms
to come back up to center.

00:20:55.359 --> 00:20:57.984
Breathe.
Flex the right foot.

00:21:03.649 --> 00:21:05.289
And then we'll 
release the right foot,

00:21:05.289 --> 00:21:07.380
and we'll do the same 
thing on the other side.

00:21:07.380 --> 00:21:10.330
So capture your left foot,

00:21:10.330 --> 00:21:13.430
left forearm down 
on the ground.

00:21:13.430 --> 00:21:16.020
When you're ready, 
bend the right knee,

00:21:16.020 --> 00:21:19.551
and we'll start to 
rock and roll here.

00:21:23.130 --> 00:21:26.250
Massaging the left glute,

00:21:27.690 --> 00:21:29.779
outer left hip.

00:21:31.590 --> 00:21:33.039
Yes.

00:21:35.599 --> 00:21:37.759
And then when 
you're ready,

00:21:37.759 --> 00:21:40.119
cross the left ankle 
over the right.

00:21:40.869 --> 00:21:43.474
Find your Figure-Four Stretch.

00:21:47.609 --> 00:21:49.279
Day 29.

00:21:49.279 --> 00:21:53.389
So there's one day left, and
just to give you a heads up,

00:21:53.389 --> 00:21:55.960
Day 30 is a little different.

00:21:57.180 --> 00:21:59.260
They all are a little different,

00:21:59.260 --> 00:22:02.499
but you're going to be

00:22:03.989 --> 00:22:07.029
the main guide tomorrow.

00:22:07.029 --> 00:22:10.260
But fear not, 
I have your back.

00:22:10.260 --> 00:22:11.870
Alright, release this.

00:22:11.870 --> 00:22:14.720
Point the toes.
Sit up nice and tall.

00:22:14.720 --> 00:22:16.119
Send the fingertips forward,

00:22:16.119 --> 00:22:18.920
and let's find that 
slow roll down.

00:22:18.920 --> 00:22:21.440
So you got to bring
the core engagement.

00:22:21.440 --> 00:22:23.610
Draw the navel in.

00:22:24.530 --> 00:22:27.616
Low abs are engaged 
all the way down.

00:22:29.899 --> 00:22:32.119
And eventually, 
we release onto the earth.

00:22:32.119 --> 00:22:34.619
If you want, hug both 
knees into the chest.

00:22:34.619 --> 00:22:35.709
Take a twist.

00:22:35.709 --> 00:22:38.859
If you want, you might 
take a little Bridge,

00:22:38.859 --> 00:22:40.520
so listen to your body.

00:22:40.520 --> 00:22:43.870
You might take 
Happy Baby here.

00:22:43.870 --> 00:22:47.519
You might take a
hamstring stretch.

00:22:49.599 --> 00:22:52.660
If you're unsure,
start with the twist.

00:22:53.610 --> 00:22:55.899
One of the ones that 
we've been doing.

00:22:59.659 --> 00:23:02.079
And then when 
you feel satisfied,

00:23:02.079 --> 00:23:06.319
meet me with your 
legs stretched out.

00:23:06.319 --> 00:23:08.570
Walk your heels as 
wide as your yoga mat,

00:23:08.570 --> 00:23:11.190
and the arms resting 
gently at your sides

00:23:11.190 --> 00:23:13.292
or somewhere on your body.

00:23:15.369 --> 00:23:19.049
Take your time getting 
there, but when you do,

00:23:19.049 --> 00:23:23.089
you might close your eyes.

00:23:23.089 --> 00:23:25.103
Take a deep breath in.

00:23:26.599 --> 00:23:28.789
And a long, long, long,

00:23:28.789 --> 00:23:31.482
sweet, pleasurable 
breath out.

00:23:40.419 --> 00:23:43.199
Draw the hands together,

00:23:43.199 --> 00:23:45.949
thumbs to third eye.

00:23:45.949 --> 00:23:50.349
What an honor and 
pure pleasure

00:23:50.349 --> 00:23:53.159
it has been to be on 
this journey with you.

00:23:53.979 --> 00:23:55.519
One day more.

00:23:56.359 --> 00:23:58.879
I look forward to
seeing you tomorrow.

00:24:00.379 --> 00:24:02.768
Take a final 
inhale in together.

00:24:04.408 --> 00:24:06.943
And out together.

00:24:08.442 --> 00:24:10.112
Great work.

00:24:11.913 --> 00:24:14.869
(light music)