WEBVTT

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salutations welcome to 30 days of yoga

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with adriene it is day 10 and today

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we're going to do Sun Salutation moons

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at least a variation to get warmed up

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get the juices flowing and to find our

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breath let's get started

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[Music]

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all right my friends today we're going

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to begin in downward facing dog so if

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you're feeling a little tight and sore

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today you might want to pause the video

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and do a couple cat cows or a little

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breathing and extended Child's Pose

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before you begin today's practice

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otherwise let's hop to it downward

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facing dog

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right here right now peddling the feet

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out as you send the sit bones up and

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checking in with the breath today so I

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remember when I was first going through

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my yoga teacher training I was a

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bright-eyed and bushy-tailed kiddo

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essentially and I remember and kind of

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in arms keep peddling it out here you

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know you don't have to look at the video

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you can look down or close your eyes

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anyway I remember learning the downward

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dog was a resting posture being like

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what so but now I have come to love this

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place

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and I can find a little ease and and

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flexibility here even in my darkest of

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days and when I'm sore so we're gonna

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start here and I encourage you to find a

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little movement for quite a few breaths

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as we're doing here now finding the

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breath exploring the ground underneath

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your mat which mine is a crickety old

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wooden floor and then after you've

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connected to the breath connected to the

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feet and the side body wiggled around a

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bit come to a place of stillness a place

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where you can just reside with the

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breath as movement make sure you relax

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the weight of your head shoulders draw

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back tops of the thighs spiral in press

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into all ten knuckles press away from

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the earth and if the legs are really

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tight here we can keep a soft bend in

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the knees no problem

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one more breath here find that stillness

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drop into this moment day ten and then

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we'll bend the knees generously slide

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the nose up towards the front of your

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mat look up and then we can hop or we

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can go for a slow walk I'm gonna take

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this slow walk route coming all the way

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up towards the front of the mat and take

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a nice juicy uttanasana extended

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standing forward fold and after a couple

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moments here same thing we find

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stillness so you can grab the elbows and

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reside with the breath here or maybe

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it's here finding a place of stillness

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and really tapping into the breath tap

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into that inner smile you might even

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smile a little bit here then we'll press

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into the feet and slowly roll up

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fingertips can trace the Front's of the

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legs here again just expanding awareness

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out through the entire body and we

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slowly rise up into our Mountain Pose

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the first posture of our salute so loop

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the shoulders here and press into all

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four corners of the feet you can keep

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the feet hip-width apart or you can draw

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them together here if you're like I'm

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ready find a little grounding through

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the feet and draw that energy up we'll

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draw the palms together at the heart and

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take a deep breath in through the nose

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and out through the nose

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[Music]

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and nice long breath out connect to that

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you je breath here if it serves you and

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we'll use this breath to guide us

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through the movement today so here we go

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soft knees inhale reach it up exhale

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diving forward inhale lifting the flat

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back and exhale bow inhale step the

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right leg back into your lunge exhale

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plant the palms step the left toes back

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plank

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shift your weight forward slowly lower

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down as you inhale lift up Cobra or

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upward facing dog big breath in here all

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stretching the front body awesome and

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then on an exhale back to downward

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facing dog inhale step the right foot up

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lunge exhale rock that back foot up to

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meet the front inhale halfway lift move

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with your breath exhale forward fold

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inhale reach it all the way back up full

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breath and exhale palms together back

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down at the heart deep breath in deep

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breath out here we go again

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inhale reach it up exhale diving forward

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keep the heart open inhale deep breath

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in slap back position really long

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beautiful neck here shoulders down in a

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way exhale slide it

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inhale step the right toes back open

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your heart deep breath in exhale plant

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the palms slide the left toes back plank

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shift your weight forward hug the elbows

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in inhale as you rise up into Cobra

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bhujangasana or upward facing dog

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deep breath in on your exhale send it

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back downward facing dog beautiful my

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friends take a deep breath in Long

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breath out inhale step the right toes up

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into your lunge

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loop the shoulders take a deep breath as

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you open your heart and exhale back foot

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comes up to meet the front forward fold

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inhale halfway lift and exhale bow

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inhale reach it all the way up press

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away from the earth and exhale hands to

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heart you want to keep it going nearly

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try to synchronize the movement with the

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breath the breath to the movement let's

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keep trying soft knees here we go inhale

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and reach it up exhale draw your navel

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in forward hold

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inhale halfway lift extend exhale bow

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inhale step the right foot back deep

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breath and open your heart exhale plant

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the palms slide the left foot back plank

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inhale shift your weight forward hug the

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elbows in open your heart exhale to down

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dog good inhale step the right leg up

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runners lunge use that deep breath in to

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open up find that extension through the

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spine and exhale rocking the back foot

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up to meet the front forward fold inhale

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halfway lift lengthen exhale bow inhale

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all the way back up exhale back down to

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the heart keep it flowing inhale reach

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it up exhale diving forward inhale lift

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to flat back exhale bow inhale step the

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right toes back keep it light exhale

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plant the palms draw your navel up step

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it back to plank

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shifting forward hug the elbows in

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inhale - up dog or Cobra exhale downward

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facing dog

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whoa crazy voice inhale step the right

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toes up open your heart exhale back foot

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comes up to meet the front forward fold

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inhale halfway lift exhale soften and

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release down inhale follow your breath

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reach it all the way up starting to get

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a little bit warm here juices flowing

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exhale hands to your heart soft knees

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inhale reach it up exhale forward fold

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inhale halfway lift exhale bow inhale

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step the right foot back this time pivot

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on the back foot exhale find your

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foundation then on your next breath in

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inhale rise up warrior one smile open

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your heart relax your shoulders down

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deep breath in here strong back leg and

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then exhale release plant the palms

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slide the left toes back find your

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breath again shift your weight forward

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inhale we find our heart opener Cobra or

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updog exhale to downward facing dog

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nice work everyone step the right foot

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forward deep breath in deep breath out

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as you find your foundation pivot on the

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back foot inhale fingertips rise up

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warrior one your dress on oh one nice

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and strong strong in the back leg you

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might look up here and then exhale

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release back to your lunge

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inhale open your heart forward exhale

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rocking the back foot up to meet the

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front inhale halfway lift and exhale bow

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inhale all the way back up slight

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backbend here at the top and then exhale

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to your heart

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hyouta 'fl work my friends close your

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eyes take a second here to just observe

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your breath notice how you feel relax

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your jaw and lift your sternum up to

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meet your thumb see if you can feel your

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heartbeat notice the temperature of your

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body how it's changed

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and if you're able to have done this

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practice in the morning might be a great

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time to set an intention for your day

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maybe you just set an intention whatever

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time of day something positive that will

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serve you in the present moment

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reconnect back to your practice to the

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challenge

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- what lies ahead

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[Music]

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awesome everyone great work today

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[Music]