WEBVTT

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- Hello everyone, 
welcome back to

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Center Your 
30 Day Yoga Journey.

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It's Day 6 and it's 
time to fan the flames

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of your heart's desire 
or work your core.

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Let's get started.

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(light music)

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Alright, we're going
to come to lie down today.

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Take a little 
break off the hands

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and the wrists and the arms.

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Come on down to your back.

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When you get there, 
bend your knees,

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bring your feet to the ground.

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Just take a second 
to get settled in here,

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snuggling your 
shoulder blades maybe

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underneath your chest so you 
can feel an opening there.

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You can bring the
palms to the earth.

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Walk the heels up 
towards your bum

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and see if you can 
point the toes forward.

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Just kind of noticing 
the pattern of toes

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pointing in or out, 
let's take them forward.

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And then relax the shoulders,
tuck your chin slightly,

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take a deep breath in.

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And as you exhale, 
allow yourself to land here now.

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So we're gonna start with 
some gentle tilts of the pelvis

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but already right 
away warming up

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and engaging the abdominal wall.

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So first we're gonna tilt
the tailbone down towards the

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earth and the low back
will come up off the mat.

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Breathe in.

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On the exhale, slowly take
it in the opposite direction,

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tailbone tucks and lifts up
and the navel draws down and

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the low mid-back really

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presses firmly 
against the earth.

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And then see if you can
accentuate this by drawing the

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low abs in even more.

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Inhale, rock it forward.

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And exhale, navel draws in,

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low ribs hug in and you can

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imagine your two hip points

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kind of drawing in 
towards center.

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So you're really 
feeling a squeezing

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sensation in the core.

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Inhale, drop the tailbone.

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Exhale, draw it in,

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start to feel a 
little warmth there.

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And one more time, 
inhale, drop the tailbone.

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And exhale, think about 
drawing your hip points

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down and in to 
feel that cinching,

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that tightening in the core.

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Great, then inhale, 
draw it down.

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We're gonna build on this now.

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Exhale, navel draws down,
low ribs hug in

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and we're just gonna slowly 
lift the hips a little bit.

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We're not gonna go to, 
I got excited, sorry,

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we're not going to go 
into a crazy big Bridge here

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'cause we want to 
keep the core activated

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so just lift the hips enough
that you can float in space

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and then see if you can
reinforce that navel drawing in,

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low ribs hugging in.

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Great, take a breath here.

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And then slowly exhale,
soften the sternum,

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soften down through 
each vertebra and

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come back to hips on the earth.

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Inhale, tailbone rocks down.

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Exhale, slowly draw 
the navel down and in,

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peel the tailbone up,

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hip points lift and you can 
imagine one of those yoga

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blocks in between
your inner thighs here.

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So we're kind of 
hugging the inner thighs in,

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glutes are engaged, 
navel drawing down.

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And then slowly relaxing,

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bringing it all the way 
back down to the earth.

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We're gonna do one more.

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Inhale, exhale,
make your journey up.

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You might lift 
the hips a little higher

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this time just to play.

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And then when you're ready,
softening through the sternum,

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lowering one 
vertebra at a time

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and releasing back 
down to the earth.

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Great, interlace the fingertips,
bring them behind the head here.

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Good. Just take a
nice deep breath in.

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And a long breath out.

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We're in this neutral spine 
here so tailbone's down.

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Take a deep breath in.

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And as you breathe 
out this time,

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draw the navel in and down,

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hug the low ribs in and 
allow that to be what helps

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you lift the head, 
the neck, the shoulders.

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So we're lifting from center.

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We're not lifting the head,
the neck, shoulders

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and then trying to find center after.

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Draw your navel down.

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Good. You can keep the 
feet on the ground here

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or just lift the heels.
Keep the toes on the ground.

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We're gonna take the left
shoulder or the left pec

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up and over 
towards the right hip.

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So it's not like
a bicycle crunch.

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We're just sliding the left
pec over towards the right hip.

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Keep both hips down.

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And then come through center
and take it to the other side,

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right shoulder
towards the left hip.

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Again, feet can be on the
ground or you can lift the

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heels for a little challenge.

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Come through center, keep it
lifted and over to the right.

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Inhale through center.

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Exhale over to the left.

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Now each time we're drawing
the navel down as we twist.

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Warming up the
muscles of the core.

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Take it one more
time to each side.

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And then release.
Beautiful.

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Bring the hands
back down to the earth.

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Now one at a time, 
lift the knees up,

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shins parallel to the sky.

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So, where our legs are
coming to a Tabletop Position.

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Now keep the palms
pressing down into the earth.

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Draw the navel in.

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Hug the low ribs in so you feel

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that core connection 
already here.

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Low abs drawing in and up.

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And we're just gonna dip
the right toe down slowly.

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Inhale, exhale, lift it up.

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Inhale, dip it down, slow.

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Exhale, lift it up.

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Inhale, dip.

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Exhale, navel draws down.

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Keep it going.

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Now the slower 
and more control,

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the better here for 
turning on those low abs.

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Also, we want to keep the
knees, their landing point in

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Tabletop just
directly over the hips.

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So we're really
challenging ourselves.

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Now to modify and 
lighten this load a little bit,

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just draw the heels in towards

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your sits bones,

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towards your hips and 
drop the toes from there.

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So the further out you are
in Table, the more challenging.

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So this is some
quality core here.

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I call it quality core.

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You can do like a million
crunches and somehow never

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feel strong in the muscles
that really matter most.

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Keep it going.

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Keep the shoulders relaxed,
neck relaxed.

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Hug those low ribs in. 
Navel draws down.

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Great, even it out here.

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And then we'll meet
back in Tabletop Position.

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If you need to take a break,

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you can otherwise 
try to stay here,

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fanning the flame.

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We're gonna extend 
the right leg out

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and then bring the 
knee back into Table.

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Same thing.
Inhale, extend, left leg.

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Exhale, bring it in.

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Inhale, extend.

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Exhale, bring it in.

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Inhale, extend.

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Exhale, bring it in.
Press into the palms,

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try to keep the shoulders 
relaxed as you work here.

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A way to modify 
this would just be to

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lift the toes more 
up rather than out.

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We're in neutral spine here.

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Pointing the toes.

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Active, so the legs are not 
the only thing working here.

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We're actively 
drawing the navel down

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each time we bring the knee in.

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Alright, you're doing great.

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Let's do one more on each side.

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Alright, now to finish off here,

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try not to take 
a break if you can.

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Bring the knees together, 
squeeze the arches

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of the feet, point the toes.

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We're gonna send both legs out

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and then bring them 
back in on the exhale.

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Inhale, send 'em out.

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And exhale.

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Option to grab onto 
the outer edge of your mat

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for a little 
more stability here.

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That's a great modification 
or you can send the legs

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more up rather than out.

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Stay with it.

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Inhale, extend.

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Exhale, draw it down.

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We're looking for
quality over quantity here.

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So don't barrel through.

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Nice and slow.

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Three more.

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That's one.

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Two, one more.
You got this, here we go.

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And now we can take a break.

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Bring the feet to the ground.

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You can allow the knees to
move from left to right here,

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windshield wiper for a
second as you take a breath.

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Alright,
interlace the fingertips,

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bring them behind
the head once again.

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Inhale in.

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Exhale, we're gonna send
both feet up towards the sky.

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The knees do not, the legs
don't have to straighten so

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you can keep the knees bent.
If they do, great.

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We're gonna squeeze 
the legs together either way,

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either variation.

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Alright, inhale in here.

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Exhale, draw the navel down.

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Hug the low ribs in,
allow that to lift you up.

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Rather than keeping 
the elbows wide today,

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you can allow them 
to come in slightly.

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We really want to lift up
from the shoulder blade here.

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So lift those shoulder
blades up off the earth.

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Inhale in here.

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Exhale, we're gonna 
drop just the left leg,

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scissoring the legs.
Let it hover.

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Good, bring it back up.
Inhale.

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Exhale, left leg.
I mean right leg, excuse me.

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(chuckles) Let it hover.

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Inhale.

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Exhale.

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Switch.

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Inhale.

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Exhale. Switch.

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Inhale.
Keep it going.

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Navel's drawing
down the whole time.

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Accentuating
that on the exhale.

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Slow and steady
wins the race today.

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Point the toes.

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Lift the shoulder
blades up off the ground.

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Neck and shoulders are relaxed.

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Skin of the face relaxed.

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And we'll do one
more on each side.

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You got this.

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Then both feet up 
to the ground. Inhale in.

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Exhale, lower both legs.
Hold for three, two, one.

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Bring it all in.

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Hug the knees to the chest.

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Take a deep inhale in.

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And a long exhale out.

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Alright, reset.

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We're gonna take a breath here.

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Extend the legs out long.

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As you exhale, 
draw the navel into the spine

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and lift your right knee up into
the chest from there. Okay?

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If we're already warm,
we've already fanned the flames

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enough, we're gonna keep
that left leg on the ground,

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otherwise, we're gonna point
the left toes and let it hover.

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(chuckles) 
Alright, inhale in here.

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Exhale, lift the nose 
towards your knee.

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Navel's drawing down here.

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And then we're just 
gonna stay lifted here,

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lifting the shoulder blades

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and we're gonna 
switch nice and slow.

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Switch.

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And switch.

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Switch.

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Switch with the breath.

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And every time you 
bring that knee in,

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you can accentuate 
the navel drawing down and

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really lift up a little 
higher with the chest.

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Keep the skin of
the face soft and sweet.

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Pointing the toes.

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If you feel tight in the hips,
maybe find a little slight

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turnout as you extend the leg.

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We're here for ten.
You got it.

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You totally have this.
Nine, eight, seven,

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six, five, four.
You got this.

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Three, lift up a little higher.

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Two, and one.

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Even it out and let it all go.

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Maybe windshield wiper 
the knees side to side

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or hug the knees into the chest.

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Great job, guys.

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Great job, us.
Alright.

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We're almost done.

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Alright, here we go.

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Palms back down to the earth.

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Find your neutral spine, 
knees bent.

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Inhale in.

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Exhale, lift one knee up, 
then the other,

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Tabletop Position.

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Here we go.

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We're gonna bring the
knees together this time.

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Inhale in.

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Exhale, send both
knees out and lift.

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Inhale.

00:15:10.339 --> 00:15:11.960
Exhale as you extend this time.

00:15:13.680 --> 00:15:15.659
Inhale, bring it back in.

00:15:16.498 --> 00:15:19.320
Exhale, both
knees out and lift.

00:15:19.320 --> 00:15:23.059
Little modification here is to
bring the hands underneath

00:15:23.059 --> 00:15:25.293
the bum for a little 
more stability here

00:15:25.293 --> 00:15:28.289
as you extend out.
Protect the low back.

00:15:28.289 --> 00:15:29.880
So let's all
participate in this one.

00:15:29.880 --> 00:15:31.320
If you've taken
a break, all good.

00:15:31.320 --> 00:15:32.399
Let's come back here.

00:15:32.399 --> 00:15:34.519
We can also do one
leg at a time here.

00:15:35.935 --> 00:15:39.414
So we're inhaling as 
we bring the knees in

00:15:39.414 --> 00:15:41.879
and exhaling as 
we extend the legs out.

00:15:43.334 --> 00:15:44.759
You're here for five.

00:15:47.235 --> 00:15:48.747
four,

00:15:50.690 --> 00:15:52.051
three,

00:15:53.843 --> 00:15:55.009
two.

00:15:57.140 --> 00:16:00.793
Low ribs down on one, hold.

00:16:00.793 --> 00:16:03.320
Hold, you got this.
You got this.

00:16:04.350 --> 00:16:05.840
You got this.

00:16:05.840 --> 00:16:08.279
And release.

00:16:08.279 --> 00:16:10.339
Yay.

00:16:10.339 --> 00:16:11.720
Excellent.

00:16:11.720 --> 00:16:13.720
Cross the right
ankle over the left.

00:16:13.720 --> 00:16:17.651
Thread the needle, hug the
knees up to the chest, breathe.

00:16:23.804 --> 00:16:25.200
Slowly release.

00:16:25.200 --> 00:16:26.639
Take it to the other side.

00:16:26.639 --> 00:16:28.320
Cross the left
ankle over the right.

00:16:29.740 --> 00:16:32.780
Squeeze the legs up
towards your heart, your chest.

00:16:32.780 --> 00:16:34.244
Breathe.

00:16:41.567 --> 00:16:43.279
And then bring
both feet to the earth.

00:16:43.279 --> 00:16:46.399
We're gonna close with 
a Bridge so back to one.

00:16:46.399 --> 00:16:50.399
Bring the heels towards the bum,
toes pointing forward. Inhale.

00:16:50.399 --> 00:16:53.169
Exhale, navel draws down.

00:16:53.169 --> 00:16:56.840
Engage the core as we
slowly lift the hip points up.

00:16:59.569 --> 00:17:01.922
Maybe a full expression here,

00:17:01.922 --> 00:17:06.359
lifting high up to 
the upper back body.

00:17:06.953 --> 00:17:08.316
Breathing.

00:17:09.252 --> 00:17:13.000
Shins forward, 
chest to chin, chin to sky.

00:17:16.882 --> 00:17:19.028
Take a deep breath in.

00:17:19.028 --> 00:17:21.189
Hips lifted.

00:17:21.189 --> 00:17:24.289
And on your exhale, 
soften through the sternum

00:17:24.289 --> 00:17:28.779
and begin to lower the 
spine one vertebra at a time.

00:17:30.825 --> 00:17:31.689
Lovely.

00:17:31.689 --> 00:17:34.049
From here, you can bring
the soles of the feet together,

00:17:34.049 --> 00:17:36.170
open the knees wide.

00:17:36.170 --> 00:17:38.799
You could take a little twist,
hugging one knee into the

00:17:38.799 --> 00:17:41.400
chest and taking
it to the other side.

00:17:41.400 --> 00:17:44.599
You could do a full recline
twist, taking both knees up

00:17:44.599 --> 00:17:46.799
into the chest and
taking it to the side.

00:17:46.799 --> 00:17:48.851
So take one last stretch

00:17:48.851 --> 00:17:52.279
or release that feels 
good for your body.

00:17:56.800 --> 00:17:59.068
Maybe close your eyes.

00:18:06.501 --> 00:18:09.674
Soften and relax any area

00:18:09.674 --> 00:18:12.300
that you might be 
holding or clenching.

00:18:16.364 --> 00:18:20.040
And then we'll meet 
with the legs out long,

00:18:20.040 --> 00:18:24.843
hands resting gently 
on our sweet bellies.

00:18:24.843 --> 00:18:27.960
And just put some
love behind the touch here.

00:18:27.960 --> 00:18:29.020
So,

00:18:31.030 --> 00:18:33.920
whatever that means to you,
some warmth here on the belly.

00:18:37.342 --> 00:18:39.850
For our organs,

00:18:39.850 --> 00:18:43.709
for the energy,
we store there

00:18:43.709 --> 00:18:45.834
and for this muscle

00:18:45.834 --> 00:18:49.219
that literally
keeps us up, holds us up.

00:18:51.556 --> 00:18:56.039
Thank you so much for
your willingness today.

00:18:57.318 --> 00:18:59.400
This is a great
practice you can repeat.

00:18:59.400 --> 00:19:01.918
You can do it twice 
to get like another set in

00:19:01.918 --> 00:19:03.577
or even three times.

00:19:03.577 --> 00:19:06.519
Or if one is enough, 
I'm with you.

00:19:08.433 --> 00:19:10.891
And we'll be done for the day.

00:19:10.891 --> 00:19:13.720
Look forward to seeing
you tomorrow for Day 7.

00:19:15.353 --> 00:19:18.039
Let's finish with
a big inhale in.

00:19:19.209 --> 00:19:22.244
And an exhale to 
draw the palms together

00:19:22.244 --> 00:19:24.979
and all the way 
up to the forehead.

00:19:24.979 --> 00:19:27.761
Take good care.
I'll see you tomorrow.

00:19:28.636 --> 00:19:32.435
(light music)