WEBVTT

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- Hello everyone and welcome

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to Move 
your 30 Day Yoga Journey.

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It is Day 11, and if
you're feeling like Benji

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and you are finding it really
hard to get to the mat today,

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do not worry, you are not alone.

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Today we have a really
juicy practice for you,

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this is a mobility session.

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So you're here, 
the hardest part is over,

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hop into something comfy,
and let's get started.

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(soft upbeat music)

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Alright, let's begin on the ground.

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Come on to your back.

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You made it, you're here.

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I'm so proud of us.

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Let's hug the 
knees into the chest.

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Close the eyes here, let out
any little sounds or breaths

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that feel good here (laughs)

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and massage your back,

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and close your eyes
and feel supported.

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Okay, I know
it's a little cliche,

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but really literally
the mat has your back here,

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and so do I.

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You're doing great,
let's keep going.

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Just allowing one present moment
to guide us into the next.

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We have a nice, should
feel really good on the body

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in this practice
today so when you're ready,

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drop the left knee cross
the right ankle over the left.

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Thread the needle here.

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And start to gently
deepen your breath.

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Relax your shoulders,
this is it, this is your time

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for you to reconnect

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to the mind,

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and then to the body

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with breath

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through movement.

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Release and switch.

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Right foot comes down,

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left ankle crosses over
the top of the right thigh.

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Take it away,
find what feels good.

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And then release, send
the elbows out, cactus arms,

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bend the knees, and you're
just gonna keep the cactus arms

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here as you lift the
right leg up towards the sky,

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left foot stays down
and we're just gonna rotate

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the right ankle one way,
and the other.

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Then keep the left foot
where it is, keep the right,

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excuse me, keep the left foot

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where it is, keep the left arm, 
that's what that's called,

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where it is, and you're
just gonna bend the right knee,

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take the right hand, grab the
outer edge of your right foot,

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or maybe the outer edge of
your right ankle or shin, calf.

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How about one more option?

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Or you can also
take index finger,

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middle finger and
thumb to the big toe.

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I like the outer
edge 'cause it helps me

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get really snugly in that hip.

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So half Stirrup here,
half Happy Baby.

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Pull down by
bending your right elbow,

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kick up with the right foot.

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And then release, 
right arm comes back to cactus,

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and we send the left foot up,

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rotating the left ankle
one way and then the other.

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And then grabbing the
outer edge of the left foot

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or taking
another variation here.

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Imagine really feeling
that left hip crease pull down,

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so you can imagine your
outer left hip pulling down

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towards the front
edge of your mat.

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Maybe bend your left elbow,
go a little deeper.

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And then slowly release.

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Okay, we're gonna turn
onto the left side.

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Alright, you're gonna
bring your left elbow

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underneath your right shoulder,
so we're coming

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up onto the forearm here.

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We'll bend the knee,
stack the hips,

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right fingertips come to the
earth for a little stability.

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Stay connected to your center 
as we keep the heels together,

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open the knees.

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And close.
Inhale, open and close.

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Now keep this motion going,

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there may be a
tendency to wanna rush this,

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just keep it nice and slow.

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And what I will invite you to do

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is just bring your awareness
to the left side waist,

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left side of the body and
see if you can lift it up

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just like we would do in a side,

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in a one-arm Plank, Side Plank.

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Alright, keep it going
last bit is if your right hip

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is opened out, see if
you can stack the right hip

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over the left.

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Sometimes it's helpful to
bring maybe the right hand

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to the waistline or even behind

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just to keep that hip stacked.

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We're here for three,

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we're here for two, and one.

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Now, from here, 
we're gonna bring the knees

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a little bit more forward.

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So your knee and your
hip are in a straight line.

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And then same thing,
kind of creating

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what feels like
90-degree angles,

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so same thing with
the need to the ankle.

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And then you're just
gonna lift and lower.

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So it's a hydrant on
our side, lift and lower.

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Notice if you've started to

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collapse into 
that left arm, left shoulder.

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Definitely getting 
stronger in the body.

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So, stick with it.

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Move nice and slow.

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And then the next time
you're lifted stay lifted,

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we're just gonna draw
a big circle one way,

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and then the other.
I'm gonna bring my right hand

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to the small of my back
here just to remind my right hip

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to stay, and it's as if
you're kind of washing a window

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with the front of that,
right shin.

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Great, then reverse, reverse.

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Breathe.

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And then let it go, amazing.

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From here, press up, come
through to a Cobbler's Pose.

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So through to a seat,
soles of the feet together,

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and you can, if the hips
feel really tight today,

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you can keep it nice
and wide or you can work

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to slowly draw the heels
closer to the base of the spine.

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Take a deep breath in here,

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maybe open up through
the neck a little bit,

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relax the shoulders.

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And then release, and we're
gonna come to the other side,

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so, come to lay on your
right hip now, right forearm.

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Stack that right
shoulder over the right elbow,

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and then when you're ready,
heels together,

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we inhale, open
the knees, and close.

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Open, and close.

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Resist the urge to rush here.

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Notice where this
movement is coming from.

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We're not collapsed here.
Neck is nice and long,

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just like in most
of our yoga postures,

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finding that
extension from crown to tail,

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making sure this left hip
isn't coming too far back.

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Beautiful, 
we're here for three,

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two, one,

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I just saw a squirrel
outside of the window.

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Keep the eyes open.

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Okay, shins now come forward.

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We bring the knees
in line with the hips,

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and we're gonna open and close.

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Open and close.

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Lifting the right side waist,

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just like we do
in that Side Plank.

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Building strength,
stability and mobility.

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Alright, next time it's lifted,
let's take it in a circle.

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Again, washing the window.

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So you're not doing
a full big circle here

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like we have maybe
done before a lot of us

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in Downward
Facing Dog on our fours,

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we're keeping it
nice and stacked.

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Left hip stacked
over the right hip,

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core getting some
love here as well.

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Reverse the circle.

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Slow and in control.

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Nice, and then slowly release,
sent both legs out long,

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let's come onto our belly here,

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drag the hands in
line with the rib cage,

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squeeze the elbows in, 
inhale Baby Cobra.

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Keep it nice and low.

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Good, forehead kisses
the mat, breathe out.

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Inhale, lift up, Baby Cobra.

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Exhale, release,
forehead, kisses the mat.

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Last one, maybe Cobra goes
a little higher this time.

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Inhale, lift.

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And exhale,
lower, beautiful,

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press up to all fours.

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Find your foundation,
your alignment,

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and when you're ready, we're 
gonna lift the right knee up.

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Open the chest 
just like we did yesterday.

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And then exhale,
round it through.

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Inhale, open the chest forward, 
right knee lifts.

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And exhale, round it through.

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And one more time inhale, open.

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This time as you
exhale round through,

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grab your left
knee with your right,

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excuse me, grab your
right knee with your left hand

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and squeeze and lift,
squeeze and lift,

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draw the chin to the chest.

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And then release.

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Take it to the other side.

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Inhale, open the chest,

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lift the left knee left
toes up towards the sky,

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press into both palms evenly.

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Exhale, round through.

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Inhale, open breathe.

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Exhale, round through.

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Inhale open, really press 
into that left palm.

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And exhale, round through.

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Right hand comes 
to the left shin,

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we squeeze and lift, squeeze
and lift, squeeze and lift.

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Chin to chest.

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And then release.

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Great, walk the hands forward,

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curl the toes
under inhale in, exhale,

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peel the tailbone up and
back today Downward Facing Dog.

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Great, from here, 
bend the left knee in generously

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as you turn to look
underneath your right arm.

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Drop the right heel,
press into both palms evenly.

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Think about pressing
away from the yoga mat.

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So you're not
collapsing into the hands,

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but rather really
actively pressing away.

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Good, then switch, right knee
bends in towards center,

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we slowly turn our gaze

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underneath the 
left armpit chest.

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Left heel's grounding down,

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we're pressing away
from the yoga mat.

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Beautiful, then back to center,

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walk the hands
back towards the toes.

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Walk the hands
back towards the toes.

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Walk the hands now
underneath the feet

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so the toes are gonna,
excuse me,

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fingertips are
gonna turn in and toes

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are gonna come to the wrists,

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and we bend 
the knees generously here.

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You can wiggle the toes,
rock a little front and back.

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If this is not feeling stable

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you can do one hand at a
time using the opposite hand

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just to create a little
more stability on the mat.

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Shake the head a little.

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Continue to gently
deepen your breath.

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And then release that.

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Slowly begin to bend
the knees generously

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and roll all the
way up to standing.

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Beautiful, then we'll just
step to the center of the mat,

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turn, feet together,
really together,

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hands on the waistline.

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Great, lift up
through front body,

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ground through the back body,

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inhale in, shift your 
weight to the left foot

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just like we did for Tree Pose,

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but we're gonna kick the
right foot all the way out,

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keeping the right
toes pointing forward.

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So feet stay pointed in
this parallel direction,

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alright,
lifting again, and lower.

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Lift and lower.
Lift and lower.

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Now, if you start to notice

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that you're
falling towards the left,

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really press into the ball
joint of that, right big toe.

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If it feels better to
take the fingertips out

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to a nice T for balance, 
do that.

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Press into all four 
corners of your left foot.

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Beautiful, and now
we're gonna keep this going,

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but we're gonna
turn the right toes in,

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so little internal rotation.

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Keep the 
upper abdominals turned on,

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hug those low ribs in.

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And now external rotation,
you got this.

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Beautiful, let it go, 
come to Mountain,

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inhale, reach for the sky.

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Exhale, Forward Fold 
all the way down.

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Beautiful inhale, lift up halfway.

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Exhale, full root to rise here,

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bend your knees generously. 
Inhale, reach it up.

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And exhale hands to heart.

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Okay, let's switch
to the other side.

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So shift your
weight to your right foot,

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hands gonna come
to the waistline,

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and we're just gonna lift
the left leg out, and then lower.

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Toe stay pointing forward,
feet parallel.

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Just check it out, so
you're not really wanting you

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to nail this. 
If you're nailing it, great,

00:14:54.770 --> 00:14:57.200
but I'm wanting you
to get some feedback.

00:14:57.200 --> 00:15:00.910
So pay attention.
Really starting

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to thread all of our
lessons here together,

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this coming week

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and beyond.

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And then internal
rotation here we go,

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we'll do less of these,
but do them.

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Let's do them, toes
turned in, lift and lower.

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And then external
rotation, you got this.

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Lift up through the side waist,

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lift, think of that uplifting
practice from yesterday,

00:15:30.610 --> 00:15:32.944
lift through the chest, 
you got this.

00:15:39.230 --> 00:15:43.070
And release, this
time step the feet wide,

00:15:43.070 --> 00:15:46.570
open the toes wide, 
inhale, reach for the sky.

00:15:46.570 --> 00:15:50.190
Bend the knees, exhale,
send it into a Forward Fold,

00:15:50.190 --> 00:15:52.270
straighten the legs here.

00:15:52.270 --> 00:15:56.410
Beautiful, hands come now slowly
to the tops of the thighs,

00:15:56.410 --> 00:15:59.520
loop the shoulders forward,
up and back, bend your knees.

00:15:59.520 --> 00:16:04.210
Meet me here in this
little modified Goddess Pose

00:16:04.210 --> 00:16:05.753
or Horse Pose.

00:16:06.900 --> 00:16:08.430
Great, turn the palms,
excuse me,

00:16:08.430 --> 00:16:10.450
turn the fingertips in now,

00:16:10.450 --> 00:16:12.437
so palms are on the thighs,
still fingertips in

00:16:12.437 --> 00:16:15.300
and we're just gonna dip
the right elbow towards center

00:16:15.300 --> 00:16:17.499
as you look beyond
your left shoulder.

00:16:18.770 --> 00:16:20.820
And then come
back through to center

00:16:20.820 --> 00:16:23.820
and take it to the other side,
dipping the left shoulder.

00:16:24.870 --> 00:16:27.117
And switch, right shoulder.

00:16:28.560 --> 00:16:31.440
Sink a little lower maybe.
And left shoulder.

00:16:33.900 --> 00:16:36.162
Last time, right.

00:16:36.162 --> 00:16:38.833
Maybe a little deeper
in your squat and then left.

00:16:40.230 --> 00:16:41.500
You did it. Amazing.

00:16:41.500 --> 00:16:45.700
Straighten the legs, send the
fingertips out long Star Pose,

00:16:45.700 --> 00:16:48.590
take up space, close your eyes,

00:16:48.590 --> 00:16:50.983
quietly, whisper to yourself,
"I am worthy."

00:16:52.420 --> 00:16:55.190
Just try it on, try it 
on for size. Can't hurt, right?

00:16:55.190 --> 00:16:56.410
I am worthy.

00:16:57.769 --> 00:16:59.100
And then after you've whispered

00:16:59.100 --> 00:17:01.610
that to yourself, but
only after you've whispered

00:17:01.610 --> 00:17:04.290
that to yourself, slowly
bring the palms together

00:17:04.290 --> 00:17:08.880
and maybe a little clap, and
then back down to the heart.

00:17:08.880 --> 00:17:12.590
Very fancy transition
here known in the yoga world

00:17:12.590 --> 00:17:16.943
as heel-toe heel-toe the 
feet (chuckles) back together.

00:17:17.860 --> 00:17:19.883
And once again,
inhale, reach for the sky.

00:17:20.750 --> 00:17:22.100
And exhale, Forward Fold.

00:17:22.100 --> 00:17:23.440
Nice and easy, just turn

00:17:23.440 --> 00:17:25.840
towards the front
edge of your mat here.

00:17:25.840 --> 00:17:28.030
We're gonna walk the
hands all the way out,

00:17:28.030 --> 00:17:30.904
walk the toes all
the way out to Plank.

00:17:32.400 --> 00:17:34.086
Good, inhale, look forward,
shift forward.

00:17:34.086 --> 00:17:36.775
Exhale, lower to the belly.

00:17:36.775 --> 00:17:38.824
Inhale, Cobra.

00:17:40.000 --> 00:17:42.920
And exhale, 
slowly release back down.

00:17:42.920 --> 00:17:45.010
Press up to all fours,

00:17:45.010 --> 00:17:46.820
keep the tops of
the feet on the ground,

00:17:46.820 --> 00:17:48.330
you're gonna come up
onto the knees here,

00:17:48.330 --> 00:17:51.553
feel free to pad the knees
if you need a little cushion.

00:17:52.900 --> 00:17:55.340
We're gonna bring the
left hand to the heart space,

00:17:55.340 --> 00:17:59.833
right fingertips reach forward,
up, around and back.

00:18:01.573 --> 00:18:06.246
Nice open palm
reaching up, around and back.

00:18:07.730 --> 00:18:08.650
And keep this going,

00:18:08.650 --> 00:18:11.713
now try to keep the
hip points forward.

00:18:12.943 --> 00:18:14.895
Up, around and back.

00:18:16.220 --> 00:18:21.320
And then reverse, back,
up, forward and down.

00:18:21.320 --> 00:18:23.802
Keep the heart lifting
towards the left palm.

00:18:25.850 --> 00:18:28.960
And best you can try to
isolate this movement.

00:18:28.960 --> 00:18:30.930
So keep the hips
pointing forward.

00:18:32.410 --> 00:18:34.840
Good, release that,
right hand comes to the heart,

00:18:34.840 --> 00:18:36.004
we lift up.

00:18:36.840 --> 00:18:39.050
And left fingertips forward,

00:18:39.050 --> 00:18:42.470
up, around and back.

00:18:42.470 --> 00:18:46.703
Breathe, forward, up,
around and back.

00:18:47.780 --> 00:18:50.923
Forward, up, around and back.

00:18:51.850 --> 00:18:56.540
Forward, up, up, up, 
around and back. Reverse it.

00:18:56.540 --> 00:19:00.502
Send it back, up, 
forward, breathe.

00:19:12.380 --> 00:19:14.793
Okay, release. 
Bring the palms together.

00:19:15.890 --> 00:19:18.580
Open the palms like
you're opening a book,

00:19:18.580 --> 00:19:20.860
then send the
fingertips together

00:19:20.860 --> 00:19:24.140
towards your body
and down, repeat.

00:19:24.140 --> 00:19:27.980
Open, fingertips towards you,

00:19:27.980 --> 00:19:31.130
down, forward.

00:19:31.130 --> 00:19:34.371
It may take a second to
get this, but you will get it.

00:19:43.550 --> 00:19:45.470
And release, 
hands come to the earth,

00:19:45.470 --> 00:19:48.530
big toes to touch, 
knees as wide as the yoga mat.

00:19:48.530 --> 00:19:51.260
Inhale, come forward,
smooth your heart forward.

00:19:51.260 --> 00:19:56.330
Exhale to the left,
through Extended Child's Pose,

00:19:56.330 --> 00:19:58.670
then to the right
and all the way up.

00:19:58.670 --> 00:20:02.230
Really exaggerate this circle here.

00:20:02.230 --> 00:20:06.380
With your breathe, finding
that inhale as you come forward,

00:20:06.380 --> 00:20:10.683
the exhale as you round
through Extended Child's Pose.

00:20:13.300 --> 00:20:16.789
Really again, making
the most of this gesture.

00:20:19.760 --> 00:20:22.085
And then reverse it.

00:20:33.377 --> 00:20:36.290
And then the next time
you're in Child's Pose,

00:20:36.290 --> 00:20:39.260
melting it all the way
down and closing your eyes

00:20:39.260 --> 00:20:41.237
take a deep breath in.

00:20:42.440 --> 00:20:44.651
And empty it out.

00:20:46.660 --> 00:20:49.374
Pause, just notice how you feel.

00:21:00.500 --> 00:21:04.050
Then slowly carve a line
with your nose to look forward.

00:21:04.050 --> 00:21:06.330
Remember how you
move matters here,

00:21:06.330 --> 00:21:09.260
slowly sliding
your heart through,

00:21:09.260 --> 00:21:11.000
walking the
knees underneath you,

00:21:11.000 --> 00:21:15.250
and just really gently
coming on to your back,

00:21:15.250 --> 00:21:19.903
slow and steady moving
like you love yourself.

00:21:23.150 --> 00:21:25.170
And then extend
the leg out long,

00:21:25.170 --> 00:21:27.531
one leg and the other.

00:21:27.531 --> 00:21:29.410
Inhale, reach all the way up.

00:21:29.410 --> 00:21:32.450
Nice full body stretch.

00:21:32.450 --> 00:21:35.210
Exhale, hug the
right knee into the chest.

00:21:35.210 --> 00:21:39.160
Inhale in, exhale take the
right knee across the body.

00:21:39.160 --> 00:21:42.051
Right arm comes to cactus.

00:21:42.915 --> 00:21:46.070
And then back 
through center and switch.

00:21:47.000 --> 00:21:50.010
Bring the left leg 
all the way up

00:21:50.010 --> 00:21:54.438
and over into your twist,
left elbow bends, cactus.

00:21:59.280 --> 00:22:01.909
And then all the way back.

00:22:01.909 --> 00:22:05.680
Legs extended or 
knees bent, falling together.

00:22:05.680 --> 00:22:07.450
You want to come into a position

00:22:07.450 --> 00:22:09.650
where you're not
holding yourself up though.

00:22:10.520 --> 00:22:13.920
And when you're ready
bring your hands to your body,

00:22:13.920 --> 00:22:15.808
close your eyes.

00:22:17.520 --> 00:22:20.116
Let's inhale in together.

00:22:21.750 --> 00:22:24.597
And let's exhale together.

00:22:27.940 --> 00:22:29.991
Relax the weight of your body,

00:22:31.350 --> 00:22:34.459
soften the skin 
of your forehead.

00:22:37.122 --> 00:22:39.150
Take a rest.

00:22:49.430 --> 00:22:51.890
Then ever so slowly, 
ever so gently

00:22:51.890 --> 00:22:55.220
start to rock that a little
side to side, very sweetly,

00:22:55.220 --> 00:22:59.036
just getting a little
massage the back of the head.

00:23:07.814 --> 00:23:09.770
And then bring your
head back to center,

00:23:09.770 --> 00:23:12.340
slowly bring the palms together,

00:23:12.340 --> 00:23:14.988
thumbs up to third eye.

00:23:14.988 --> 00:23:16.914
You are amazing,

00:23:18.020 --> 00:23:21.080
I am amazing,
and we are amazing.

00:23:21.080 --> 00:23:24.115
Truly what our
yoga teaches us, right?

00:23:25.970 --> 00:23:28.830
Thank you again for being here.

00:23:28.830 --> 00:23:30.670
I look forward to
seeing you again tomorrow.

00:23:30.670 --> 00:23:33.130
Do not miss it, you got this.

00:23:33.130 --> 00:23:35.823
Enjoy the rest of
your day or your evening.

00:23:36.800 --> 00:23:38.665
Inhale lots of love in.

00:23:38.665 --> 00:23:41.154
Exhale to close.

00:23:41.154 --> 00:23:42.766
Namaste.

00:23:44.500 --> 00:23:48.497
(soft upbeat music)