WEBVTT

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- Hello everyone, 
welcome to Day 5.

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This practice is
literally a big ol' hug.

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Hop into something
comfy and let's get started.

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(light music)

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Alright my sweet friends,

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let's begin in 
a comfortable seat.

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Maybe sit up on 
a blanket or a block

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to find a little 
length in the spine.

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Thank you so much for coming
back and practicing with me

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and with Benji who clearly
brought a toy to class today.

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(chuckles) Roll with it.

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We're gonna sit
up nice and tall.

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You can close your eyes 
or soften your gaze.

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And we're gonna drop right in,

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allowing the
shoulders to relax.

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Reaching the
fingertips forward.

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Cross your right arm 
over your left

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and then just keep 
that movement going.

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You're gonna wrap your
arms around yourself

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starting today's practice but, 
of course, with a hug.

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So as you quite literally
wrap your arms around yourself,

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close your eyes or soften that
gaze, tuck the chin slightly

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to feel a lengthening
in the back of the neck.

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And in this shape,

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start to deepen your breath.

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And if you're open to it,

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you know, 
we kind of agreed to come

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here with an open mind, 
at least I think.

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If you're open to it,

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consider what it 
feels like here to

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feel your own embrace.

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What is that sensation to

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try to feel your own embrace?

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This journey is 
really about absorbing

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your own care for yourself.

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And acknowledging
how powerful that can be.

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And at the very least, 
we're sitting up tall.

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We're in this shape using
this kind of bind, this hug,

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to feel the breath move us.

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So you can start to
breathe a little deeper.

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Maybe inhaling more deeply

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and exhaling more 
completely nice and slow.

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Now let's take a 
deep cycle of breath together.

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So here we go.

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Big inhale in through the nose.

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Feel that expansion, 
the chest lifts.

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And as you exhale,
you can release the embrace.

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Send the fingertips 
and the arms out wide

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and just open 
your heart space here.

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Spread the fingertips.

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Good, relax the shoulders and 
then we're just gonna take it to

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the other side so
fingertips go forward.

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This time left arm 
crosses over the top

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and we find this hug.

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You can really try to inch your
fingertips towards the center

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of your back and lift your
chest up chest up so we're not

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collapsed in the spine
here but we're nice and active.

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And close your eyes again and
continue to gently deepen your

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breath and just feel your own

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care for yourself here of this

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symbolic beginning
to our Day 5 practice.

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Feeling the rise and
the fall of your breath.

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And then let's
inhale once again together.

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So inhaling in
through the nostrils.

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Then slowly exhaling out
through the mouth or the nose,

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your choice, and releasing,
once again, this time bringing

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the fingertips all 
the way to the earth

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but palms facing forward.

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Great, loop one
shoulder then the other.

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Drawing the shoulder blades
together and allowing them to

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just kind of imagine them
melting down towards your hips.

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So we're creating more
spaciousness between

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the ear and the shoulder.

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Then keeping the palms forward,
nice and slow, we're just

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gonna take a big stretch
reaching fingertips

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all the way up towards 
the sky, palms forward.

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And see if you 
can really lengthen up

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and out of the waist.
So out of the side body.

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Front body lifted, 
back body's grounded,

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the shoulder blades 
melting down.

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Then say one kind
thing to yourself.

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Just a little caring thing like,
"You know what?

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"You're pretty awesome," 
or "You know what?

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"You're good at math," or
"You have an open heart," or

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"You're awesome for
doing this yoga practice."

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I'll stop giving examples and
just allow you a little time

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and space to find one thing,

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one nice thing to 
say to yourself.

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Then inhale, reach a little 
higher. Reach, reach, reach

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as if you're trying 
to tickle a cloud. (laughs)

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So dumb, I'm sorry
but wiggle the fingertips.

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And then exhale,

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release everything down.

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Now if it was challenging to
come up with something nice to

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say to yourself,
you're not alone. It's all good.

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It's just all a
part of the practice.

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Alright, let's boogie
on forward to all fours.

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Spread the fingertips wide.

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Take a second here to just
find some soft, easy movement.

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Maybe taking a Cat-Cow or

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bumping the hips 
a little side to side.

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Or, new vocabulary item,

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we can take the ribcage 
in a few circles here,

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bending the elbows 
to drop the ribcage

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and then coming up
through that Cat Pose.

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So just a
little variation today.

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Warming up through the spine.

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Engaging the core muscles

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and continuing to honor your

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heart's song by
deepening the breath.

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Take a couple more moments to
even out whatever you're doing.

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Maybe reverse the circle.

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And then bring it back to
neutral Tabletop Position.

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Walk the hands forward.

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Upper arm bones are gonna
rotate out, so we're kind of

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rotating the upper arm bones
and then the forearms kind of

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hug in so there's 
a spiral going on.

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We curl the toes under and
we peel up through the tailbone

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today, nice and slow, 
Downward Facing Dog.

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Now hug your low ribs in
here as you bend your knees.

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Relax through
the neck, breathe.

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Press firmly
through your knuckles.

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Continue to breathe deep as you
hug the low ribs in and feel

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that core connection, 
abs turn on here.

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Then you can start to
drop the heels a bit more.

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Maybe take a couple moments

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to pedal the feet 
if that feels good.

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And then we're gonna bend
the knees, inhale, look forward

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and we're all gonna take
baby steps today, baby steps,

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(clears throat) excuse me,
to the top of the mat.

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Really stretching
through the fascia the foot.

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Maybe crisscrossing the
legs if that feels good.

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Getting a nice little 
stretch through the calf

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and the IT band.

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And then we're gonna come
to the top of the mat,

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feet together or 
hip width apart, so your choice.

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Nice conscious footing
is all that matters here.

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Let's get the
toes pointing forward.

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Now bend your knees, let it
all hang here for a breath in.

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And a long breath out.

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Draw the hands
to the waistline.

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Shoulder blades together.

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Lift the kneecaps slightly to
kind of hug the muscles of the

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quads to the bone and we're
gonna rise up on an exhale so

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let's breathe in together.

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And exhale, root through
the feet, draw the navel to the

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spine and let's rise up strong

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to standing.

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Stand nice and tall.
Try not to fidget too much here.

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Lift the chest.

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Draw the elbows back.

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Lengthen through
the crown of the head.

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Inhale in.

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Exhale, bend the knees,
send the fingertips forward.

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Hug those low ribs in here,
Chair Pose.

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Stay here,
inhale, look forward.

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Exhale, send the
fingertips back, airplane arms.

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Sink a little lower.

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Think about hugging muscle
to bone here to find that

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support, to root down 
through the floor

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and hug the low ribs in

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drawing energy
up from the earth.

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Inhale, reach the
fingertips forward.

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Exhale, airplane arms.

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Reinforce that core connection.

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Inhale, reach forward.

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Maybe sink a little lower.
This is the last one.

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Exhale, navel draws up and in,
fingertips back.

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Sweet, then release it all,
Uttanasana, Forward Fold.

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Nice. Shake the head a
little yes and a little no.

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Great, bend your knees walk the
fingertips over to the left.

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Feel nice opening
through the left side waist.

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And then over to the right.
Knees stay bent.

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Feel a nice stretch
in the left side waist.

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Lovely and then come
all the way back to center.

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We're gonna plant the palms,
step one foot back and then

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the other for Plank Pose.

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Feel free to lower
the knees here to start.

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We're gonna focus on hugging
those low ribs in again to

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engage the muscles of the core.

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So you can be with the
knees lifted or lowered.

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We're gonna hug 
those low ribs in,

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dome through 
the upper back body.

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Try to create a straight line
from the crown of the head to

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the tip of the tailbone.

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Now think about hugging your
hip points in and up just a

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bit to engage the low abs,
your transverse abdominis.

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Feel that core
connection here for three.

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Breathe deep.

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Two. Press away 
from the yoga mat.

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Reach the heels back.

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And one.

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Everyone lower the knees, 
bend the elbows,

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keep them hugging into the body

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as you slowly 
lower down to the earth.

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Keep squeezing the
legs together here.

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We're gonna draw the hands
back in line with the rib cage.

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Hug the elbows
into the side body.

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Press into your pubic bone and
inhale, lift up, Baby Cobra.

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Think about keeping a
nice extension, again,

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from the crown to the tail.

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Good, then from here we're
gonna send the left fingertips

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back, airplane arms, and right
fingertips back, airplane arms.

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Keep squeezing 
the legs together,

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pressing down 
through the pubic bone.

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And then if you've been
practicing a while,

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a little grace note is

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think about even 
hugging the low ribs in here.

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It's hard, I know.

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Sweet, and then
let's slowly release.

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Press up to all fours, 
just all fours.

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Good, then curl the toes under
and peel the hips up,

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send them high and back,
Downward Facing Dog.

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Take a deep breath in here.

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Notice if those low ribs
are just splaying forward

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or if you can 
hug them in slightly.

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So when you draw 
the lower rib cage in,

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you can feel this 
drawing in of the low abs.

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Everything's kind of 
cinching in towards

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the center of the body.

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Lovely, anchor the left heel,

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inhale, lift the 
right leg up high.

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Exhale, slowly shift forward.

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Hug that right knee
in towards your chest.

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Good, kick it back out.

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Three-Legged Dog.

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Exhale, hug the right knee 
over towards the right elbow,

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shift forward.

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Inhale, press into the palms,
reach it back,

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Three-Legged Dog.

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Exhale, right knee 
to left elbow.

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Hug it in.

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Good, inhale, 
Three-Legged Dog.

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This time take it all the way
through to your nice low lunge.

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Pull the right hip crease back,
loop the shoulders,

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find an openness 
in the chest here.

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Open up through the throat.

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Always an option to
lower that back knee.

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Breathe deep.
Inhale in.

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Exhale, plant the left palm.

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Inhale, reach the right
fingertips up towards the sky.

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The hugging here is 
of the right knee in

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so it's gonna 
want to splay out.

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In order to really 
hug that right knee in,

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press into the ball joint 
of the right big toe.

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Yeah, then wiggle the 
right fingertips, breathe in,

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open your heart 
towards the sky.

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And then exhale, 
let's bring it all the way back.

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Plant the palms,
step the right toes back.

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Plank or Half Plank.

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Breathe deep here, 
three breaths.

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Each cycle of breath you
have an opportunity to kind of

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adapt or play,

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stay curious
about your position,

00:14:36.660 --> 00:14:39.685
your shape and the sensation

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that comes 
from each adjustment.

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So trying to find that
stability and build that

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strength from within.

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Alright, lower the knees,
squeeze the elbows in

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and slowly lower down.

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Keep squeezing
the legs together.

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Inhale, we lift up.

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Send the fingertips back a
little Salabhasan variation.

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Finding extension
from the crown to the tail.

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Tuck the chin slightly 
maybe to find that.

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Draw the 
shoulder blades together.

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Inhale in here.

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Listen carefully, exhale,

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option to lift the 
legs just for a breath.

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Just an option.

00:15:17.979 --> 00:15:21.759
And then release everything,
forehead kisses the mat.

00:15:21.759 --> 00:15:23.480
Press up just to all fours.

00:15:25.270 --> 00:15:27.195
Inhale in, curl the toes under

00:15:27.195 --> 00:15:31.985
and exhale peeling 
the hips up and back,

00:15:31.985 --> 00:15:34.250
Downward Facing Dog.

00:15:34.250 --> 00:15:36.630
Reset, inhale in deeply.

00:15:38.158 --> 00:15:42.729
Exhale, completely finding
that drawing in of the low abs,

00:15:42.729 --> 00:15:48.058
that hugging of
the rib cage in.

00:15:48.924 --> 00:15:51.500
And here we go.
Right heel anchors down.

00:15:51.500 --> 00:15:54.619
We press in to both
palms evenly to start.

00:15:54.619 --> 00:15:56.779
Then keep pressing 
into your left palm.

00:15:56.779 --> 00:16:00.350
As you inhale, 
lift the left leg up high.

00:16:00.350 --> 00:16:02.440
Good, exhale, shift it forward.

00:16:02.440 --> 00:16:04.519
Hug the left knee
in towards the chest.

00:16:04.519 --> 00:16:06.279
Upper body's in Plank.

00:16:06.279 --> 00:16:08.200
Good, send it
back with the breath.

00:16:08.200 --> 00:16:09.913
Inhale.

00:16:09.913 --> 00:16:13.039
Exhale, left knee
hugs to left elbow.

00:16:13.039 --> 00:16:15.786
Upper body's in Plank.
Squeeze and lift.

00:16:15.786 --> 00:16:17.639
Good, inhale, send it back.

00:16:17.639 --> 00:16:19.568
Drop through the right heel.

00:16:19.568 --> 00:16:21.423
Last one, 
cross it over, here we go,

00:16:21.423 --> 00:16:23.080
left knee to right elbow.

00:16:23.080 --> 00:16:25.256
Squeeze and lift.

00:16:25.256 --> 00:16:28.069
Good, inhale, send it back.

00:16:28.069 --> 00:16:30.672
On your exhale, 
nice and slow and with control,

00:16:30.672 --> 00:16:31.819
step that left foot up.

00:16:31.819 --> 00:16:34.268
If the foot never makes 
it to the top, you know,

00:16:34.268 --> 00:16:37.890
you can just enjoy your 
own care of bringing it up

00:16:37.890 --> 00:16:40.638
with an extra hand.

00:16:40.638 --> 00:16:42.200
Alright, nice low lunge.

00:16:42.200 --> 00:16:44.488
Back knee is lifted 
unless you intentionally

00:16:44.488 --> 00:16:46.080
choose to lower it.

00:16:46.080 --> 00:16:48.149
Pull the left hip crease back.

00:16:48.149 --> 00:16:50.419
Open up through the chest.

00:16:51.656 --> 00:16:53.187
Breathe in.

00:16:53.187 --> 00:16:55.900
Breathe out, plant the 
right hand to the earth,

00:16:55.900 --> 00:16:58.378
pull the left hip crease back 
and there's this hugging,

00:16:58.378 --> 00:17:00.065
this lifting up 
of the pelvic floor

00:17:00.065 --> 00:17:02.440
as we open into this twist.

00:17:02.440 --> 00:17:04.376
Left fingertips to the sky,

00:17:04.376 --> 00:17:06.519
hugging that 
left knee into center.

00:17:07.968 --> 00:17:11.199
So everything's kind of hugging
into the midline in the

00:17:11.199 --> 00:17:14.839
lower body as the upper body
spirals towards the sky.

00:17:16.500 --> 00:17:18.420
Good, reach the
right heel back.

00:17:18.420 --> 00:17:20.964
Inhale, wiggle the fingertips,

00:17:20.964 --> 00:17:23.119
lengthen through 
the crown of the head.

00:17:23.119 --> 00:17:25.440
And exhale, take it back down.

00:17:25.440 --> 00:17:28.599
Plant the palms,
step the left toes back.

00:17:29.999 --> 00:17:32.614
Press away from your yoga mat,
now let's try, everyone,

00:17:32.614 --> 00:17:34.640
lifting the knees here.

00:17:34.640 --> 00:17:36.559
Sending the heels back.

00:17:36.559 --> 00:17:40.240
Inhale to press away from
the yoga mat so we're working

00:17:40.240 --> 00:17:44.119
really strong to build
strength in the midline here.

00:17:44.119 --> 00:17:46.349
And we're gonna
hug the right knee in.

00:17:46.349 --> 00:17:47.860
And then send it back.

00:17:47.860 --> 00:17:50.119
Claw through the fingertips,
left knee in.

00:17:50.119 --> 00:17:50.799
And send it back.

00:17:50.799 --> 00:17:53.790
Right knee to
left elbow, hug it in.

00:17:53.790 --> 00:17:55.509
Send it back.
Breathe.

00:17:55.509 --> 00:17:57.840
Left knee to
right elbow, hug it in.

00:17:57.840 --> 00:17:58.599
Send it back.

00:17:58.599 --> 00:18:01.377
That's it, send the 
hips up high and back,

00:18:01.377 --> 00:18:03.240
Downward Facing Dog.

00:18:03.240 --> 00:18:05.330
Inhale in deeply.

00:18:05.330 --> 00:18:08.363
And on your exhale, 
sigh it out.

00:18:08.363 --> 00:18:10.240
(sighs)

00:18:11.563 --> 00:18:15.629
Shake the head a little yes,
a little no.

00:18:20.018 --> 00:18:22.559
Then bend the knees, 
look forward and

00:18:22.559 --> 00:18:25.949
we're gonna walk slowly 
back up to the top of the mat.

00:18:25.949 --> 00:18:28.019
Maybe crossing the feet again.

00:18:29.144 --> 00:18:33.374
Stretching as 
we stroll to the top,

00:18:33.374 --> 00:18:36.974
feet together, really together.

00:18:36.974 --> 00:18:41.480
Squeeze the arches together,
squeeze the legs.

00:18:42.465 --> 00:18:44.159
Back to that Chair.
We got this.

00:18:44.159 --> 00:18:47.350
Bend the knees, inhale, 
send the fingertips forward,

00:18:47.350 --> 00:18:49.529
sit back, way back.

00:18:49.529 --> 00:18:52.303
Exhale, send
the fingertips back.

00:18:52.303 --> 00:18:55.760
Good, inhale, reach forward.
Sink a little lower.

00:18:55.760 --> 00:18:57.570
Exhale, reach back.

00:18:57.570 --> 00:18:59.799
Last time, inhale, reach.

00:18:59.799 --> 00:19:02.440
And exhale, airplane arms.

00:19:02.440 --> 00:19:06.759
Option here to maybe lift
the heels for just a moment.

00:19:07.653 --> 00:19:09.029
Flying here.

00:19:09.854 --> 00:19:11.250
And we'll do more of that later.

00:19:11.250 --> 00:19:14.868
Drop the heels,
inhale, reach for the sky.

00:19:15.969 --> 00:19:20.149
And exhale, Forward Fold
all the way back down,

00:19:20.149 --> 00:19:22.238
nice and slow.

00:19:22.238 --> 00:19:25.860
Lovely, from here, bend the
knees, plant the palms,

00:19:25.860 --> 00:19:27.960
step one foot back 
then the other.

00:19:27.960 --> 00:19:32.009
One final Plank but
only for a breath, I promise.

00:19:32.009 --> 00:19:34.894
As we then lower the knees

00:19:34.894 --> 00:19:38.169
and come into a yogic squat.

00:19:38.169 --> 00:19:42.494
So you're gonna walk the
knees as wide as your yoga mat.

00:19:42.494 --> 00:19:44.920
Big toes together and then 
we're gonna walk the hands

00:19:44.920 --> 00:19:47.572
back so we're starting in
this little froggy shape

00:19:47.572 --> 00:19:49.219
so the toes are together.

00:19:49.219 --> 00:19:51.947
You can work here, playing,

00:19:51.947 --> 00:19:55.240
or you can walk 
the feet out, playing.

00:19:56.726 --> 00:19:59.940
Or we'll work to drop the
heels onto a blanket

00:19:59.940 --> 00:20:02.937
or to the earth, 
bring the palms together,

00:20:02.937 --> 00:20:04.403
toes turned out.

00:20:05.884 --> 00:20:10.218
And this is where we'll 
practice hugging the knees into

00:20:10.218 --> 00:20:13.720
the arms and pressing
the arms into the legs.

00:20:13.720 --> 00:20:18.160
So there is this opposition
here that can be really

00:20:18.160 --> 00:20:20.478
powerful as we 
build strength and,

00:20:20.478 --> 00:20:23.679
of course, 
increase our flexibility.

00:20:23.679 --> 00:20:26.240
Any variation that you're
playing with right now think

00:20:26.240 --> 00:20:28.696
about lifting up
from the pelvic floor.

00:20:29.924 --> 00:20:31.680
And again, 
we're either toes together,

00:20:31.680 --> 00:20:34.779
knees wide, heels lifted.

00:20:34.779 --> 00:20:38.126
Toes wide, heels lifted

00:20:38.126 --> 00:20:41.599
or we can drop the heels,

00:20:41.599 --> 00:20:46.369
toes turned out, play in
this Malasana variation.

00:20:46.369 --> 00:20:49.960
Just want to give you a second
to play and notice like the

00:20:49.960 --> 00:20:54.458
hugging really is kind
of an uplifting sensation.

00:20:54.458 --> 00:20:57.829
Again, this idea that we
get the opportunity to

00:20:57.829 --> 00:21:01.352
defy gravity in yoga, 
I mean, come on. I'll take it.

00:21:02.532 --> 00:21:03.539
Some people are
at work right now.

00:21:03.539 --> 00:21:07.498
We're like defying
gravity in a squat.

00:21:07.498 --> 00:21:12.720
It's like, okay, 
the primal taste is over.

00:21:12.720 --> 00:21:13.880
We're gonna release that

00:21:13.880 --> 00:21:16.340
and we're gonna slowly, we have
options here, you can come on

00:21:16.340 --> 00:21:20.849
to your knees and then swing
the legs around to one side or

00:21:20.849 --> 00:21:22.519
you can come through to a seat.

00:21:22.519 --> 00:21:25.880
This really kind of
depends on your bod.

00:21:27.232 --> 00:21:31.218
We'll all meet
here with the knees up.

00:21:31.218 --> 00:21:32.690
Alright, loop the shoulders.

00:21:32.690 --> 00:21:36.950
We're gonna send the left leg
out and here comes another hug.

00:21:36.950 --> 00:21:39.700
You're gonna bring your right
knee in towards the chest,

00:21:39.700 --> 00:21:43.039
your left hand is gonna come
to the arch of your right foot.

00:21:43.039 --> 00:21:44.599
This is the place to start.

00:21:44.599 --> 00:21:47.319
Now notice how it's
very natural that we want to

00:21:47.319 --> 00:21:51.599
collapse here, so let's put
our tools to practice lifting

00:21:51.599 --> 00:21:53.440
up here through the spine.

00:21:53.440 --> 00:21:55.544
Again, sitting on 
a blanket or a block here

00:21:55.544 --> 00:21:58.139
could be really awesome.

00:21:58.139 --> 00:21:59.250
Flex your left foot.

00:21:59.250 --> 00:22:01.653
You're gonna hug 
your right leg in here,

00:22:01.653 --> 00:22:05.048
bring your right elbow 
to cradle your right knee.

00:22:05.048 --> 00:22:10.200
So I call this "the leg baby"
and so you have your baby here

00:22:10.200 --> 00:22:12.720
and you're gonna rock it
a little bit side to side.

00:22:12.720 --> 00:22:13.839
So this is option one.

00:22:13.839 --> 00:22:15.890
Sitting up tall, ooh,

00:22:15.890 --> 00:22:21.224
really feeling the 
sensation in that hip joint.

00:22:21.224 --> 00:22:23.211
Another option is 
to bring the right foot

00:22:23.211 --> 00:22:25.920
to the left elbow crease.

00:22:25.920 --> 00:22:28.080
Now, if you're not 
able to sit up tall here,

00:22:28.080 --> 00:22:30.519
I would recommend 
sitting on a prop

00:22:30.519 --> 00:22:31.799
or maybe just saving that for

00:22:31.799 --> 00:22:35.270
another rainy day and staying 
here for now. Lifting up.

00:22:35.270 --> 00:22:37.593
It helps to engage 
the muscles of the core here

00:22:37.593 --> 00:22:40.239
so drawing the navel in and up.

00:22:40.239 --> 00:22:43.920
You can rock it a little
side to side or very mindfully

00:22:43.920 --> 00:22:45.720
front to back.

00:22:48.897 --> 00:22:52.000
And I always feel very
tempted to sing to the tune of

00:22:52.000 --> 00:22:56.860
"Broadway Baby" here
but I'll spare you today.

00:22:56.860 --> 00:22:59.680
You'll have to comb 
through the library (laughs)

00:22:59.680 --> 00:23:00.720
for that number.

00:23:00.720 --> 00:23:04.780
Okay, and then we're
just gonna gently release.

00:23:04.780 --> 00:23:06.279
Extend the right leg out long.

00:23:06.279 --> 00:23:09.799
Let's come through to
just a moment of stabilization

00:23:09.799 --> 00:23:11.630
through Dundasana.

00:23:11.630 --> 00:23:13.414
Fingertips or 
palms to the earth,

00:23:13.414 --> 00:23:14.919
flex the feet towards your face,

00:23:14.919 --> 00:23:18.376
sit up nice and tall,
Stick Pose or Staff Pose.

00:23:19.530 --> 00:23:21.440
Sweet, and then let's
take it to the other side.

00:23:21.440 --> 00:23:22.700
Bend the left knee,

00:23:22.700 --> 00:23:26.240
capture your left arch 
with your right hand,

00:23:26.240 --> 00:23:29.799
hug that elbow around
the knee and then let's take

00:23:29.799 --> 00:23:34.658
this one for a little rock.

00:23:34.658 --> 00:23:38.720
Again, option to bring the
right elbow to the left arch

00:23:38.720 --> 00:23:41.559
instead and play here.

00:23:41.559 --> 00:23:43.480
Left to right, front to back.

00:23:43.480 --> 00:23:46.789
Really mindful, really slow.

00:23:46.789 --> 00:23:48.650
Hopefully really juicy.

00:23:57.422 --> 00:24:01.169
And then we'll slowly release,
point the toes, maybe inch

00:24:01.169 --> 00:24:02.680
towards the front
of your mat a bit.

00:24:02.680 --> 00:24:05.220
Point the toes, 
squeeze the legs together,

00:24:05.220 --> 00:24:06.319
send the fingertips forward.

00:24:06.319 --> 00:24:09.240
Let's take steeple grip today,
so it's that Charlie's Angels.

00:24:09.240 --> 00:24:10.660
(Benji shakes)
Hey, buddy.

00:24:10.660 --> 00:24:14.039
Point the toes, point the
fingers, the index fingers and

00:24:14.039 --> 00:24:17.799
let's slowly, imagine you
have a sandbag on your shins,

00:24:17.799 --> 00:24:21.400
slowly roll down
one vertebra at a time.

00:24:21.400 --> 00:24:23.480
Draw the navel in, in, in.

00:24:23.480 --> 00:24:28.609
So engage the muscles of the
low abs as slow as you can go

00:24:28.609 --> 00:24:30.369
all the way down.

00:24:30.369 --> 00:24:33.880
And then when you release the
weight of your head and your

00:24:33.880 --> 00:24:36.725
shoulders to the mat,

00:24:36.725 --> 00:24:39.570
hug the right knee 
into the chest.

00:24:39.570 --> 00:24:42.568
Take it across the
body for a little twist.

00:24:42.568 --> 00:24:44.559
Breathe in.

00:24:44.559 --> 00:24:45.979
And breathe out.

00:24:47.650 --> 00:24:50.229
Release it,
come back to center.

00:24:50.229 --> 00:24:53.119
Shift the hips, hug the
left knee into the chest.

00:24:54.397 --> 00:24:57.570
And take it on over to
the right for a little twist.

00:24:57.570 --> 00:24:59.240
Oh, yeah.

00:24:59.240 --> 00:25:03.319
I wonder if the mic is picking
up Benji's panting right now.

00:25:03.319 --> 00:25:04.751
(laughs)

00:25:04.751 --> 00:25:09.960
It's a little interesting
soundscape for our practice

00:25:09.960 --> 00:25:12.745
but that is kind of what

00:25:12.745 --> 00:25:15.649
the home yoga practice 
is all about.

00:25:15.649 --> 00:25:19.863
Embracing the 
sights and the sounds

00:25:19.863 --> 00:25:22.000
of your 
present day surroundings.

00:25:22.000 --> 00:25:23.799
Okay, unravel if
you haven't already.

00:25:23.799 --> 00:25:27.759
Let's hug both
knees into the chest.

00:25:27.759 --> 00:25:31.000
Massage the low back by
rocking a little side to side.

00:25:31.000 --> 00:25:34.988
Our final hug 
so close your eyes.

00:25:36.269 --> 00:25:38.449
Take a deep breath in.

00:25:40.610 --> 00:25:45.160
Truly, you are my
hero for being here Day 5.

00:25:47.553 --> 00:25:50.756
Tomorrow is a 
short and fiery practice,

00:25:50.756 --> 00:25:56.185
a 30 Day Yoga 
tradition on Day 6.

00:25:56.185 --> 00:25:57.546
If you're new to the journey,

00:25:57.546 --> 00:26:01.039
you'll discover what it's
all about tomorrow.

00:26:03.245 --> 00:26:06.920
To release, I'm gonna invite us
all to allow the soles of the

00:26:06.920 --> 00:26:10.079
feet to drop to the mat with
a little bit of force, a thud,

00:26:10.079 --> 00:26:12.079
just allow them to
fall with their weight.

00:26:12.987 --> 00:26:15.400
And then extend one
leg and then the other.

00:26:16.946 --> 00:26:20.900
Good, close your eyes, 
relax your shoulders.

00:26:20.900 --> 00:26:22.419
Inhale in.

00:26:23.847 --> 00:26:28.519
And exhale, ah, perfectly
in sync with Benji's sigh.

00:26:29.808 --> 00:26:31.249
I'll take it.

00:26:35.401 --> 00:26:40.480
Slowly remembering
that how you move matters.

00:26:40.480 --> 00:26:42.537
How you move 
has everything to do with

00:26:42.537 --> 00:26:44.200
how you end up feeling, right?

00:26:44.200 --> 00:26:49.080
In the movement, in the process,
on the journey so

00:26:49.080 --> 00:26:53.279
just pay attention to how
you bring the palms together.

00:26:55.003 --> 00:26:57.920
Maybe it's with love or with
reverence or there's just more

00:26:57.920 --> 00:27:02.400
awareness and then bring
the hands to the forehead.

00:27:04.864 --> 00:27:07.930
Let's close this baby
up with a final breath in.

00:27:10.852 --> 00:27:13.150
And out.

00:27:13.150 --> 00:27:14.569
Thanks everyone.

00:27:14.569 --> 00:27:16.275
Love you so much.

00:27:16.275 --> 00:27:18.595
Hasta manaña.

00:27:20.125 --> 00:27:23.565
(light music)