WEBVTT

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- Hello everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 12.

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Drop.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, let's start

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in a nice comfortable seat,
and right away,

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we're going to
drop into the breath.

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Working as we tune in here today

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with this directional
breath that we've been

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talking a little bit about,

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but the idea is that
the inhale travels in

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through the nose drops it down,
down, down into the belly.

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Fill the lungs,
the diaphragm expands.

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Can think just the belly
expanding like a balloon.

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And on the exhale,
it releases, it softens in.

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And of course, the air
comes out the nose or mouth.

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Let's stick with
nostril breathing today.

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Here for this directional breath,
sit up nice and tall.

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Hopefully you're there by now.

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If not, just take
your time, catch up,

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drop in whenever you're ready.

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Tuck the chin slightly.

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You can close your eyes here,

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or soften your gaze

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down past the nose.

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Allow the sound of my
voice to guide you here,

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as we inhale in
deeply through the nostrils,

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imagine, visualize
see that breath go down

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towards the belly.

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And then exhale,
it releases.

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Let's bring the hands 
to the stomach, low ribs here,

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so that we can breathe
into the hands or try, right?

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See what happens.
Inhale in again.

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And exhale slowly.

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Inhale in deeply.

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And exhale slowly.

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And you may find
it's a little difficult,

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especially if you are not used

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to dropping the breath 
down as you breathe in.

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A lot of us spend a lot
of time kind of breathing

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up into the shoulders,
into the chest.

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So, no worries if it's a
little difficult at first.

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We're here to practice.

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And as you continue to
play with the breath here,

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again closing the eyes or
softening your gaze inward,

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let today's drop practice

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be a beautiful reminder that

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we come to the mat often
with so many expectations.

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It's very helpful to
drop the expectations

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as you are arriving on the mat.

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Sometimes I even go as far to

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invite myself and my friends,

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you guys, to forget what
think you know about yoga.

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When you arrive on the mat,

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you're there to experience
your body, your breath,

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to snuggle up to your truth,

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your true self,
what feels like home.

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So if we have all
these expectations,

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we can sometimes
miss those beautiful,

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simple moments where 
we (sighs) kind of align

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with what feels good,
with what it feels honest.

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So even though this is a
quick and playful practice,

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there's a lot to chew on.

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Dropping the breath,
dropping expectations,

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and really seeing
how fast you can drop in

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to a little connection 
with your breath.

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Knowing that this
practice is available

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to you anytime of day,
in any circumstance.

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The breath, a dear friend, 
that you can

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drop into conversation
with wherever and whenever.

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Okay, release the hands.

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Let's release
that deep breathing

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and inhale in
through the nostrils here.

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Exhale out through the mouth.

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Then inhale to come to all fours.

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Pad the knees, if you like.

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And exhale here, of course.
And then inhale

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to spread the fingertips wide, 
walk the palms forward,

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really stretch.

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And then exhale
to curl the toes under,

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send the hips up high and back,
Downward Facing Dog.

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And just keep it
soft and easy here

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as you continue to breathe.

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Checking in with the body.

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A little goes a long way.

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We don't always need 
that 90 minutes sweat to

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get connected to our bodies,

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to do a little conditioning,

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to listen to our
heart's song, whatever it is.

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A little really
can go a long way.

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So beautiful
that you are here

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and that you keep
showing up daily.

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Okay, walk it to
the top nice and slow.

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When you get in 
your Forward Fold,

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feet hip width apart or 
flush together, your choice.

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Inhale lots of love in.

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And exhale lots of love out.

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Close your eyes.

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And again,
inhale lots of love in.

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Then exhale lots of love out.

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As I invite you to
drop any stress or tension

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that you might be holding
in the neck or the shoulders.

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Maybe even an 
invitation here to drop any

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stress or worries that 
you're bringing to your mat,

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allowing yourself to be
really present in this process

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for the short time that 
we're on our mat today.

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Yeah, yeah! 
Okay, here we go.

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Tuck the chin. Let's start 
to roll it up to standing.

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See if you can
enjoy this little ride

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all the way up to Mountain Pose.

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Lift your heart,
drop your awareness down

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through all four
corners of your feet.

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Lengthen up through the tip-top
of your head, and right away,

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here we go.

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Spread the fingertips 
wide in celebration

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of you showing up here today.

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Inhale, reach for the sky.

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Exhale, Forward Fold,

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take it all the way down.

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Find what feels good here.

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As you inhale,
lengthen through the crown.

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And exhale, down you go, 
Forward Fold.

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Nice. So, move slow here.

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Plant the palms.

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We're gonna step one
foot back then the other.

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Beautiful, little Plank here.

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And I want you to
find a little sway here.

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So you can come onto
the knees if you like.

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So, we're turning
on the abdominals,

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turning on those abs,

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we're reaching the heels 
back if the knees are lifted.

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We're pressing
away from the yoga mat.

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So there's a doming effect
through the upper back body.

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We're not collapsing in the
scaps and the shoulder blades.

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Excellent. Then, 
if your knees are lifted

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go ahead and lower them.

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Turn your left fingertips 
in towards your bod, (chuckles)

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and go for a
gentle circle one way.

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And then the other.

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Nice. And then 
release the left hand.

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Let's move to the right.

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Same thing here.

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Hi, Benji.

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Thank you for
joining us, mi amor!

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(laughs) Aww.

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And then release the right hand.

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Curl the toes under,
send the hips up

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high and back, 
Downward Facing Dog.

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Okay, inhale in here.

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Exhale out.

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Breathing through the nostrils,
inhale, bend the knees,

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lift the hip points up high.

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We've done this before.

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Then exhale, drop the heels.

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Good, again.
Inhale, bend the knees.

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Lift the hip creases up high.

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And exhale, drop the heels.

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One more time.

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This could be
just a subtle move.

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Clawing to the fingertips.

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Bend the knees, inhale.

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And exhale, drop the heels.

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Nice.

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Inhale, lift the right leg
up high, nice and slow.

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Exhale, step it up.

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Go ahead and
lower that left knee.

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Drop it to the earth.

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And we're just going to
take a second here to breathe,

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front knee over front ankle.

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Then if you're
feeling kind of sore

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or low energy today,
listen to your body.

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Stay nice and low here
for this next breath cycle.

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If you want a little
more movement, inhale,

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reach the fingertips 
forward, up and back.

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Big breath, big stretch.

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And exhale to take it down.

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Now keep that back knee
lowered for today's twist.

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As we send the right fingertips 
up towards the sky, inhale.

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Breathing into all
four sides of the torso.

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Good, and exhale,
drop the right hand down.

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Great. Pull the
right hip crease back.

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Flex the toes towards the face.

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Inhale in.

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Exhale, right foot all
the way back to the earth.

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Plant the palms,
Step the right toes back.

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Inhale in here.

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Exhale, Downward Facing Dog.

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Good. Claw through
the fingertips.

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Inhale, lift the
left leg up high.

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Exhale. Step it all the way up.

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Lower the right knee down.

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Take a couple breaths here.

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Stay nice and low if you fancy,

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or on the next cycle of breath

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reach the fingertips 
forward, up and back

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as you breathe in.

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And bring it down 
as you breathe out.

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Everyone, keep the
back knee down today

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as we pull the
left hip crease back,

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we squeeze the left
knee in toward center

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so that front knee
stays over the front ankle.

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As we inhale, reach the left
fingertips up towards the sky.

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Breathe into all
four sides of the torso.

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And exhale to release.

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Beautiful.

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Drag the hands back,
pull the left hip crease back.

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Send the hips back as you flex

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your left toes now 
towards your face.

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And then rolling
through that left foot,

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come all the way back.

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Alright, last Plank here.

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Step the left toes back.

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Plank or Half Plank,
inhale in deeply.

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And exhaling to make your
way to Downward Facing Dog.

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Beautiful bend your
right knee generously,

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just your right knee,
as you drop your left heel.

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This is a big anchor
here in Downward Dog.

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Anchoring the heels,

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particularly when we come
into Three-Legged Dog,

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using that anchor.

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And then you're gonna
take your head and your heart.

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Keep pressing
into both palms evenly

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as you turn to look
underneath your left arm

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or the left armpit chest.

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Beautiful. Should feel 
that in the legs.

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And then we're 
going to take it to the

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other side by 
dropping the right heel.

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Feel that anchor and how
it's connected to the whole body

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as you bend your
left knee generously

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and turn your
heart under your gaze,

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underneath your right shoulder.

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Hug the lower ribs in, breathe.

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And then slowly
release back to center.

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Beautiful. Slowly lower 
to the knees.

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Bring the big toes to touch.

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Walk the knees wide
and send the hips back.

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Extended Child's Pose.

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Heart melts down,
forehead to earth.

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Actively reaching 
the fingertips.

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So, really active arms here,
if you can muster it.

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Maybe even lifting the
elbows for a couple of breaths.

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Feeling that length in
the side waist, the low back.

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Beautiful.

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Inhale in here.

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Exhale to slowly
come out of the shape,

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come back to all fours
and curl the toes under.

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Downward Facing Dog,

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lift the hips up high and back.

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Okay. Claw through 
the fingertips, you got this.

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Upper arm bones are
externally rotated.

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We're taking
pressure out of the wrist

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by really rooting
down through the knuckles.

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Good. Then keep the knees 
straight but not locked.

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As you inhale, lift the heels.

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Exhale, drop 'em.

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Inhale, lift the heels.

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Press into the pinky toes,
and exhale, drop.

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Last time, inhale.

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Lift, lift, lift, lift
the hip creases up high.

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Really exaggerate that.

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And then drop them down.

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Beautiful, listen carefully.

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You're gonna walk the
hands back towards the toes.

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So, Forward Fold now at
the back edge of your mat.

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And then from here,

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we're gonna walk the
feet a little bit wider

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than hip width apart,
and then turn the toes out.

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They might even spill
off the yoga mat just a bit.

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Now find your center,
navel draws in and up.

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Find that brace that
we've been playing with.

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Inhale in, find your brace,

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bend your knees and start
to lower your center down.

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So, drop your hips down

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as we come into a
little yogic squat here.

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Now, this will be a
little different for everyone.

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The heels might start
to come up right away,

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and if they do you can let them.

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Knees are nice and wide.

00:13:24.508 --> 00:13:26.924
If you are able to
keep all four corners

00:13:26.924 --> 00:13:30.860
of the feet on the mat,
then we'll work to really press

00:13:30.860 --> 00:13:32.480
into the outer edges of the feet

00:13:32.480 --> 00:13:35.560
so the knees don't
knock in too much.

00:13:35.560 --> 00:13:38.360
Hands can stay on
the earth for stability,

00:13:38.360 --> 00:13:40.330
hands or fingertips.

00:13:40.330 --> 00:13:43.190
Or we might bring
the palms together,

00:13:43.190 --> 00:13:46.196
press the palms 
at the heart center,

00:13:46.196 --> 00:13:48.176
using this bind here,

00:13:48.176 --> 00:13:52.826
this press, to really press 
the elbows into the legs.

00:13:53.380 --> 00:13:55.050
Now, if you've been
practicing for a long time,

00:13:55.050 --> 00:13:57.470
it's a big community here,
practicing together

00:13:57.470 --> 00:13:59.778
which is one of the
more beautiful things

00:13:59.778 --> 00:14:02.610
about this process
and this experience

00:14:02.610 --> 00:14:04.710
is that we're kind of
all in this together

00:14:04.710 --> 00:14:07.590
and we're showing up as
individuals making it our own.

00:14:07.590 --> 00:14:09.220
If you've been
practicing awhile,

00:14:09.220 --> 00:14:10.930
press the elbows into the legs

00:14:10.930 --> 00:14:14.210
but then squeeze the
legs into the elbows.

00:14:14.210 --> 00:14:16.330
Find that resistance 
and then see

00:14:16.330 --> 00:14:20.010
if you can find
length from there.

00:14:20.010 --> 00:14:22.390
Definitely connecting 
to Mula Bandha,

00:14:22.390 --> 00:14:24.633
lifting up from the pelvic floor.

00:14:25.920 --> 00:14:28.030
Lengthening through the neck.

00:14:28.030 --> 00:14:29.450
So, you're in your variation.

00:14:29.450 --> 00:14:32.350
And you're dropping into the
breath here wherever you are.

00:14:34.570 --> 00:14:37.869
Softening through the jaw,
the skin of the forehead.

00:14:40.800 --> 00:14:43.615
And we're here for one
more deep breath in.

00:14:46.008 --> 00:14:47.668
And long breath out.

00:14:49.230 --> 00:14:50.120
Good.

00:14:50.120 --> 00:14:53.090
Now, ground down through
all four corners of the feet.

00:14:53.090 --> 00:14:55.894
So important that you stay
connected through the feet here

00:14:55.894 --> 00:14:57.290
in this transition.

00:14:57.290 --> 00:15:00.270
We're gonna bring
the fingertips back up.

00:15:00.270 --> 00:15:02.550
We're gonna walk
the toes in line.

00:15:02.550 --> 00:15:05.236
We're gonna walk all
the way, all the way out

00:15:05.236 --> 00:15:09.120
to a Plank only
to lower the knees.

00:15:09.120 --> 00:15:09.953
Good.

00:15:09.953 --> 00:15:12.340
Swing the legs to one side.

00:15:12.340 --> 00:15:13.920
And then come to a seat,

00:15:13.920 --> 00:15:16.485
sending the legs all
the way out in front.

00:15:17.880 --> 00:15:20.170
When you arrive there,
bend one knee than the other.

00:15:20.170 --> 00:15:23.130
Send the hands back behind you.

00:15:23.130 --> 00:15:25.900
And then we're going to
take the knees to one side.

00:15:27.270 --> 00:15:28.705
Lift your heart.

00:15:29.720 --> 00:15:31.490
Maybe this is a
great place to check in

00:15:31.490 --> 00:15:33.153
with the head and the neck.

00:15:34.730 --> 00:15:37.070
And then take it to center

00:15:37.070 --> 00:15:39.287
and drop them to the other side.

00:15:44.030 --> 00:15:47.440
And then one
more time to center.

00:15:47.440 --> 00:15:52.105
and windshield
wipering back and forth.

00:15:54.410 --> 00:15:57.744
To one side and then the other.

00:16:02.760 --> 00:16:06.452
And then from here,
take a deep breath in.

00:16:06.452 --> 00:16:11.550
And as you exhale, guide
yourself to a comfortable seat,

00:16:11.550 --> 00:16:14.920
or if you're craving
a supine position,

00:16:14.920 --> 00:16:17.960
lay down on your sweet back.

00:16:17.960 --> 00:16:20.082
And I think this is, again,

00:16:20.082 --> 00:16:24.433
a great opportunity to remember
to drop your expectations.

00:16:25.820 --> 00:16:28.082
For me, with the
home yoga practice,

00:16:28.082 --> 00:16:30.860
I should specify, the
most important thing is

00:16:30.860 --> 00:16:33.620
that you're taking
the time to drop in

00:16:33.620 --> 00:16:35.830
each and every day
to be with yourself

00:16:35.830 --> 00:16:38.930
and to connect with your source.

00:16:38.930 --> 00:16:42.550
To me, this is
self-love and self-care.

00:16:42.550 --> 00:16:45.770
Giving yourself a little
bit of time or a lot of time,

00:16:45.770 --> 00:16:48.320
but some time to check in.

00:16:49.530 --> 00:16:54.240
And that can look like a
different thing each day, right?

00:16:54.240 --> 00:16:57.310
What felt good yesterday
may not feel good today.

00:16:57.310 --> 00:17:00.060
So, the idea is that we're
taking the time to drop in,

00:17:00.060 --> 00:17:03.828
and that could be
with a full practice

00:17:03.828 --> 00:17:05.710
or it can be with three breaths

00:17:05.710 --> 00:17:08.860
in a nice comfortable 
seat or lying down.

00:17:08.860 --> 00:17:12.610
Keep this in mind as we
progress on this journey.

00:17:12.610 --> 00:17:14.920
Each day will look and
feel a little different.

00:17:14.920 --> 00:17:18.820
What matters most is that you
keep coming, keep showing up,

00:17:18.820 --> 00:17:23.820
keep checking in and dropping
in with that sweet breath.

00:17:23.820 --> 00:17:26.608
Alright, whether you're
lying down or seated,

00:17:26.608 --> 00:17:29.873
let's bring the palms together
to close this puppy out.

00:17:33.620 --> 00:17:36.184
So, no matter what's going on,

00:17:36.184 --> 00:17:38.790
no matter what it looks like,

00:17:38.790 --> 00:17:40.918
let's raise the
thumbs to the third eye.

00:17:40.918 --> 00:17:43.701
May we always see the truth.

00:17:46.459 --> 00:17:47.930
May we take the time.

00:17:47.930 --> 00:17:49.853
Drop the thumbs to the lips.

00:17:50.870 --> 00:17:53.871
May we we always
speak the truth.

00:17:56.590 --> 00:17:59.801
And finally hands 
to heart, which for me,

00:17:59.801 --> 00:18:02.761
this is what our
practice is all about.

00:18:02.761 --> 00:18:05.498
May we always feel the truth.

00:18:06.880 --> 00:18:08.416
Thanks everyone.
Love you guys.

00:18:08.416 --> 00:18:10.877
Take a deep breath in.

00:18:10.877 --> 00:18:12.680
And exhale to bow.

00:18:12.680 --> 00:18:14.000
Namaste.

00:18:16.090 --> 00:18:21.372
(bright upbeat piano music)