WEBVTT

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- Hi, everyone.

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Welcome back to Move,
your 30 Day Yoga Journey.

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Today is Day 12.

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(snaps) Focus.

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(soft upbeat music)

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Alright, let's begin
today on our bellies.

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Come on down to all fours,

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gently melt to your belly.

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You're gonna just place
one hand on top of the other,

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please, thank you
so much for allowing

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the sound of my
voice to guide you.

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Just please use the
sound of my voice here

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so you don't have
to look at the screen.

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You're just gonna
come onto your belly.

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I know it takes a lot
getting down here sometimes

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and then rock.

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Excuse me, not rock.

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place your head on your hands

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and then gently rock the
hips a little side to side,

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just to create a little length.

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Should feel good.
Just a small movement.

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If you just ate a pasta dinner,

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I sincerely apologize.

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You might modify.

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Alright, and then
after you've rocked the hips

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a little side to side,
you come to stillness,

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relax your shoulders.

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Feel your belly on the earth.

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Yes, there is
some compression there

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and we're going to accentuate
that as we breathe in.

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So close your eyes
and inhale in deeply

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and just see if you

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can feel your belly
press against the earth.

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And then exhale,
of course it retreats

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and we soften.

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Keep it going.

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Inhale, belly expands.

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You can feel it
press against the earth.

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And on the exhale, it softens.

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Now keep this going
just a couple more times.

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We're not going to be here long,

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but I love this crocodile breath

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for going a little bit deeper

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and really focusing on
this directional breath.

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The inhale traveling down

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and the exhale traveling up.

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So keep that focus if
you can throughout the day,

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throughout the practice,

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throughout life.

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Okay, let's do one
more crocodile breath here.

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And then exhale, slowly release.

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We're gonna come
up onto the elbows here.

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Just take a second
to look left to right.

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Oh my gosh.

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I turned to my right and boom,

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sweet Benji's there.

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So you might be taking
in your surroundings too.

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We often think, 
"Oh, I can't focus

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"because this is
going on, this noise.

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"There's so much
going on in my house."

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So this practice is really

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one to remind us that
yoga is a discipline, okay?

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Sometimes we find
a joy in movement.

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Sometimes it is about
focusing or refocusing

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on what matters most.

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So

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just taking in
your surroundings here

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and then bringing the
chin down to the chest.

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Lovely, and then
bring that head up.

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Bring that right elbow
to the center of your mat.

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You're gonna reach behind

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and just bend your
left knee to start.

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And you might reach
behind and grab the left toes

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for a stretch.
If you can't reach there,

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do not worry.

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Focus on the breath
and just bending the knee.

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Maybe sending left fingertips

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towards the back
corner of your mat.

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And then release

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and take it to the other side.

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Don't push it.

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Just notice where you are.

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Be honest

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about it.

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And then release, okay,

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here we go.

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We're gonna come up
to all fours nice and slow.

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Cat-Cow.

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This time, starting with cat.

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So drop the chin to the chest,

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lift the navel.

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And then reverse.
Breathe in.

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Breathe out.

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Breathe in.

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And breathe out.

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Really focusing on the
sound of your breath here

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and the sensation of the body.

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Pay attention

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to what you're
focusing on, right?

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I've said it before,
but where attention goes,

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energy flows.

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Where attention goes,

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energy flows.
And trust me, that can

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be beautiful,
but it can,

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it can also have consequences.

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So the awareness is key.

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Okay, bring it back
to a nice neutral spine.

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Walk the knees in
towards the center of the mat.

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Curl the toes under,

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sit back on the heels.

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Just lift up from
the pelvic floor.

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Lift up from the crown.

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Press into your pinky toes.

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Think about pressing your
pinky toes down to the ground.

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Just opening up
through the feet here,

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getting ready for
some balancing today.

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Have no fear.

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Then back to all fours.

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Walk the knees as
wide as your yoga mat.

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Uncurl the toes.

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Right hand comes
to the center line,

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left fingertips open all
the way up towards the sky.

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Nice open chest.

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Inhale in here.

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Exhale, thread the needle,

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left fingertips
go in and underneath

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the bridge of the right arm.

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Right fingertips reach forward.

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Or you can send the right
fingertips up towards the sky

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or right hand to
the small of the back.

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Last option.

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Take a little bind by
bringing the right fingertips

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to the front of
the left hip crease.

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We have lots of options here.

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Play.

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Focus on the sensation.

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And then slowly unravel.

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Come back to center,
left hand in the middle,

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right hand across the chest.

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As you inhale,
reach up towards the sky.

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Good, lengthen through the neck.

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Breathe in.

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Exhale, thread the needle.

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Left fingertips reach forward,

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or up,

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or behind the back.

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Breathe.

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Opening up through
the neck, the shoulders,

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getting that
beautiful twist in the spine,

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that rotation in the mid
back and thoracic spine.

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And when you're ready,
slowly unravel.

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Spread the
fingertips super wide.

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Walk the knees in
underneath the hips,

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curl the toes under and
send the hips up high and back,

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Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, shift it
forward knee to nose.

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Inhale, focus on
the breath, lift up.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift up.

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Exhale, knee to nose.

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Now listen carefully.

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Draw the right
knee to the right elbow

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then to the left elbow,

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right elbow, left elbow,

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right elbow, left elbow.

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Last one, right elbow,

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left elbow then
step it all the way up.

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Beautiful.

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Pivot on the back foot.

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Send the fingertips forward.

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Front knee stays bent,
Warrior I, reach up high.

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Strong like a warrior here.

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Strong legs.

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Focus forward.

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Lift your chin, 
draw your navel in and up.

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Lengthen through the neck.

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Inhale, breathe.

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Exhale, Warrior II.

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Send your gaze straight
past your right fingertips.

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Look beyond.

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Good, keep the front knee bent,

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Peaceful Warrior, reach
fingertips up and back.

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Right fingertips
reaching all the way back here.

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Inhale in.

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Exhale, right elbow to
the top of the right thigh.

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We open up through the chest.

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Once again, left fingertips 
up towards the sky.

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Extended Side Angle.

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Neck is nice and long here.

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Inhale in.

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Exhale, option to
bring the right fingertips

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down towards the earth
or keep it nice and lifted.

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So you can play
here a little bit.

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Good, inhale in.

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Exhale, left fingertips 
come all the way down.

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We frame the right foot again,

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come into our nice low lunge.

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Inhale to look forward.

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Send your focus forward.

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Exhale to step it back,
Downward Facing Dog.

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Breathe in.

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Empty it out.

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Inhale, lift the
left leg up high.

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Claw through the fingertips.

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Exhale, shift it forward,
knee to nose.

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Inhale, lift it up.

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Engage the muscles of
the front body, the core.

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Exhale, shift it forward.

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Inhale, lift it up.

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Exhale, shift it forward,
squeeze.

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Now left knee to left elbow

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then right elbow.

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Left.

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Right.

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Left, lift your
left heel, right,

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left.

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Right, last one.
Left, right.

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Good, step it all the way up.

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Pivot on the back foot,

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we rise up strong, Warrior I.

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Send your focus out.

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Stay disciplined.
Stay in the moment.

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You got this.

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Press into the back foot.

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Good, inhale,
reach a little higher.

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Exhale, Warrior II,
nice wide stance.

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Head over heart,
heart over pelvis.

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Send your focus forward.

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Good, deep bend
in that front knee.

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As you inhale, send the left
fingertips up high and back.

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Neck nice and long,
Peaceful Warrior.

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Inhale in, tuck the chin.

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Exhale, send it forward,
extended side angle,

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left elbow on the top of
the left thigh to start,

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right fingertips all
the way up towards the sky.

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Back toes are turned in.

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Good, stay here, breathing,

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hugging those low ribs in,

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feeling the low belly,

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the muscles of the
low belly turn on,

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or maybe extend the left
fingertips to the earth.

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Breathe in.

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Nice and long in the neck,
tuck the chin, breathe out.

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Good, then right
fingertips come down.

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We frame the left foot.

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Come back to our lunge.

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Good, inhale, open
up through the chest.

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And exhale, step it back,
Downward Facing Dog.

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Amazing, beautiful.

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Inhale lots of love in here.

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Exhale lots of love out.

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Alright my friends,
bend the knees.

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Walk the hands
back towards the toes.

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Inhale, halfway lift here.

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Exhale, bend the knees.

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Walk the hands all
the way out to Plank.

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Good. From here,
tick-tock the feet right

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then left.

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Right and left.

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When the going gets tough,

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where does your focus go?

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Where can you send it?

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To the breath?

00:10:49.490 --> 00:10:51.730
To activating
muscles of the body

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for more stability, for support?

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Does your attention move towards

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unkind thoughts or can we
guide our thoughts to be kinder?

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And then slow and steady,
come back to center,

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lower to the belly.

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Inhale, Cobra.

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Open up through the chest.

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And exhale to release.

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Press to all fours
or Downward Facing Dog.

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So all fours or
Downward Facing Dog.

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And then if
you're in Downward Dog,

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slowly lower to all fours.

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Great, walk the wrists
underneath the shoulders.

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Here we go.

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Inhale, we're gonna lift
the right knee all the way up.

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Draw a big circle out to hydrant

00:11:33.630 --> 00:11:35.450
and then bring it back in.

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Lift it all the way up.

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Take it to the right hydrant.

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And then all the way back in.

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Now notice if
you're starting to lean

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more toward the left side,

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press into your right palm.

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Press into both palms evenly.

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So shoulders are
nice and stable.

00:11:52.520 --> 00:11:54.710
Good, reverse the circle,
you got this.

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One way.

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And then the other,
neck is nice and long.

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Spine

00:12:03.410 --> 00:12:04.920
nice and long.

00:12:04.920 --> 00:12:06.480
And release, 
switch it to the other side.

00:12:06.480 --> 00:12:07.950
Lift the left knee up,

00:12:07.950 --> 00:12:09.000
take it to the left,

00:12:09.000 --> 00:12:10.840
hydrant around and down.

00:12:10.840 --> 00:12:12.400
Keep it going.

00:12:12.400 --> 00:12:13.503
Breathe.

00:12:16.700 --> 00:12:18.544
Focus straight down.

00:12:20.010 --> 00:12:21.990
Lots of energy here in the body.

00:12:21.990 --> 00:12:23.610
So the crown of the head

00:12:23.610 --> 00:12:25.320
is like reaching forward.

00:12:25.320 --> 00:12:26.860
The tail reaching back again

00:12:26.860 --> 00:12:30.613
using the power of
our visualization,

00:12:31.670 --> 00:12:33.094
imagination

00:12:34.520 --> 00:12:37.000
to move the practice,
to inform the practice

00:12:37.000 --> 00:12:39.280
and our
experience in the practice.

00:12:39.280 --> 00:12:40.749
Reverse the circle.

00:12:41.730 --> 00:12:43.480
Again, pressing.

00:12:43.480 --> 00:12:46.936
We're working to press
into both palms evenly.

00:12:51.760 --> 00:12:54.410
Lovely, then we're
gonna open the knees wide,

00:12:54.410 --> 00:12:55.350
bring the toes together,

00:12:55.350 --> 00:12:57.020
but curl the toes under,

00:12:57.020 --> 00:12:58.860
walk the hands back, back, back.

00:12:58.860 --> 00:13:01.120
And we're gonna
lift the knees here,

00:13:02.770 --> 00:13:07.079
opening the knees here in
a little froggy variation.

00:13:08.650 --> 00:13:10.580
Great, then walk
the hands forward.

00:13:10.580 --> 00:13:12.120
Make sure they're nice and wide.

00:13:12.120 --> 00:13:13.150
Spread the fingertips,

00:13:13.150 --> 00:13:17.283
upper arm bones are 
gonna externally rotate out.

00:13:19.670 --> 00:13:21.550
Then we'll send the gaze out,

00:13:21.550 --> 00:13:22.780
open up through the chest,

00:13:22.780 --> 00:13:26.070
lift the hips and
walk the knees, the toes

00:13:26.070 --> 00:13:27.960
all the way up
so that your knees

00:13:27.960 --> 00:13:31.070
are maybe coming in
towards your armpit chest here.

00:13:31.070 --> 00:13:32.590
So we don't have to
take off in flight today.

00:13:32.590 --> 00:13:36.100
We're just doing some
rocking back and forth.

00:13:36.100 --> 00:13:37.990
Moving towards a Crow Pose.

00:13:37.990 --> 00:13:39.600
You might lift one toe

00:13:39.600 --> 00:13:41.169
and then the other.

00:13:45.010 --> 00:13:48.480
And then after a
little bit of play time here,

00:13:48.480 --> 00:13:50.078
gaze forward,

00:13:52.380 --> 00:13:53.213
we release.

00:13:53.213 --> 00:13:55.080
Drop the heels,
straighten the legs.

00:13:55.080 --> 00:13:57.050
Standing Forward Fold.

00:13:57.050 --> 00:13:58.520
Take a breath in.

00:13:59.470 --> 00:14:00.827
Take a breath out.

00:14:00.827 --> 00:14:02.793
On your next inhale,
halfway lift.

00:14:03.670 --> 00:14:04.780
And exhale, fold.

00:14:04.780 --> 00:14:07.185
Bend the knees, 
walk it all the way to Plank.

00:14:08.620 --> 00:14:09.987
Lower to the belly.

00:14:11.290 --> 00:14:13.063
You got this, inhale for Cobra.

00:14:14.150 --> 00:14:16.180
Exhale to soften and fold.

00:14:16.180 --> 00:14:19.600
Good, press up to
Plank or all fours.

00:14:19.600 --> 00:14:22.040
And then everyone make your
way to Downward Facing Dog.

00:14:22.040 --> 00:14:23.183
Deep breath in.

00:14:23.960 --> 00:14:24.833
Long breath out.

00:14:25.930 --> 00:14:28.210
Inhale, lift the
right leg up high.

00:14:28.210 --> 00:14:29.850
Exhale, step it all the way up.

00:14:29.850 --> 00:14:31.404
Nice low lunge.

00:14:32.740 --> 00:14:36.140
From here, we're gonna step
the back foot up just halfway,

00:14:36.140 --> 00:14:38.110
back foot up halfway.

00:14:38.110 --> 00:14:39.240
Good, inhale in.

00:14:39.240 --> 00:14:42.520
Exhale, lift the left
foot up off the ground

00:14:42.520 --> 00:14:45.000
and then slowly lower
it back down to the earth.

00:14:45.000 --> 00:14:46.750
Inhale, lift it up.

00:14:46.750 --> 00:14:49.530
Standing split and lower.

00:14:49.530 --> 00:14:50.790
Last time, inhale, lift it up.

00:14:50.790 --> 00:14:52.140
This time, let it,

00:14:52.140 --> 00:14:53.610
let's see if it can stay up.

00:14:53.610 --> 00:14:55.910
We can use our blocks here,
bringing the earth up to us

00:14:55.910 --> 00:14:57.700
or fingertips on the ground.

00:14:57.700 --> 00:15:00.690
We're gonna dial
the left toes down.

00:15:00.690 --> 00:15:02.550
So your right inner thigh is

00:15:02.550 --> 00:15:05.093
working to rotate
up towards the sky.

00:15:06.570 --> 00:15:08.030
Good, then from here, inhale.

00:15:08.030 --> 00:15:09.440
Check it out, exhale.

00:15:09.440 --> 00:15:12.280
Bend your standing leg,
your right knee

00:15:12.280 --> 00:15:13.490
as you bend your left knee

00:15:13.490 --> 00:15:18.520
and hug it in to kiss
behind the right calf.

00:15:18.520 --> 00:15:20.970
Good inhale, kick it out.

00:15:20.970 --> 00:15:22.880
Standing split.

00:15:22.880 --> 00:15:24.140
Exhale, bring it in,

00:15:24.140 --> 00:15:25.689
bend, bend, bend.

00:15:26.430 --> 00:15:29.080
Inhale, kick it out,
you got this.

00:15:29.080 --> 00:15:30.719
Exhale, bend, bend, bend.

00:15:31.990 --> 00:15:33.610
Good, next time you kick it out,

00:15:33.610 --> 00:15:35.890
go ahead and step it all
the way back to your lunge.

00:15:35.890 --> 00:15:37.270
Inhale, open the chest,
the heart.

00:15:37.270 --> 00:15:38.520
Look forward.

00:15:38.520 --> 00:15:40.843
Exhale, send it back,
Downward Facing Dog.

00:15:41.760 --> 00:15:43.870
Inhale lift the
left leg up high.

00:15:43.870 --> 00:15:46.650
Exhale, step the left
foot up into your lunge.

00:15:46.650 --> 00:15:49.740
Here we go, when you're ready
step the right foot halfway.

00:15:49.740 --> 00:15:51.370
And again, we're just 
gonna experiment,

00:15:51.370 --> 00:15:53.620
lifting and lowering.

00:15:53.620 --> 00:15:56.250
Ooh, pressing into all
four corners of the left foot.

00:15:56.250 --> 00:15:58.410
Lifting and lowering.

00:15:58.410 --> 00:16:02.053
Dialing the right
toes down as you lift.

00:16:03.950 --> 00:16:05.770
Lower, and the next
time you're lifted,

00:16:05.770 --> 00:16:08.340
stay lifted here,
standing split.

00:16:08.340 --> 00:16:09.860
So again, hands can be on blocks

00:16:09.860 --> 00:16:12.250
or you can challenge
yourself by bringing your hands

00:16:12.250 --> 00:16:14.050
behind your left calf.

00:16:16.560 --> 00:16:19.010
And then here is a
little Shiva squat.

00:16:19.010 --> 00:16:21.500
So bending that standing leg,

00:16:21.500 --> 00:16:24.100
bending the right knee,
hugging it in,

00:16:24.100 --> 00:16:26.973
pressing into your left
heel to kick it back out.

00:16:28.110 --> 00:16:30.006
Slow and in control.

00:16:34.760 --> 00:16:37.300
Good, and after your third one,

00:16:37.300 --> 00:16:38.440
kick the right foot out.

00:16:38.440 --> 00:16:40.610
Step it all the way
back to your lunge.

00:16:40.610 --> 00:16:42.630
Open the chest, look forward,
listen carefully.

00:16:42.630 --> 00:16:45.500
You're gonna walk that
back foot up to meet the front.

00:16:45.500 --> 00:16:48.000
Forward Fold at the top
of the mat, feet together.

00:16:49.030 --> 00:16:51.220
Inhale, lift up halfway.

00:16:51.220 --> 00:16:52.585
Exhale, fold.

00:16:52.585 --> 00:16:53.920
Draw the hands to the waistline.

00:16:53.920 --> 00:16:55.470
Bend the knees generously,

00:16:55.470 --> 00:16:56.600
open up the chest.

00:16:56.600 --> 00:16:59.310
Pause for breath here in Chair.
Look forward.

00:16:59.310 --> 00:17:01.670
Send your weight
into your heels.

00:17:01.670 --> 00:17:04.210
Good, and then rise up strong,

00:17:04.210 --> 00:17:06.230
super strong focus forward.

00:17:06.230 --> 00:17:09.190
Like bring, like bring a
little attitude. Why not?

00:17:09.190 --> 00:17:11.919
Just a little
attitude to this Mountain.

00:17:16.670 --> 00:17:19.123
Avoiding stepping on
Benji's paws here, okay.

00:17:20.090 --> 00:17:22.850
Alright, you can step
back to the center of your mat

00:17:22.850 --> 00:17:25.640
if you like here, just give 
yourself a little space.

00:17:31.890 --> 00:17:33.200
Find a lift
through the front body,

00:17:33.200 --> 00:17:34.470
a grounding
through the back body.

00:17:34.470 --> 00:17:37.639
Feet together, really together.
Lengthening through the head.

00:17:39.210 --> 00:17:40.200
Good, inhale in.

00:17:40.200 --> 00:17:42.170
Exhale, bend your knees.

00:17:42.170 --> 00:17:43.960
You're gonna
lift your right heel.

00:17:43.960 --> 00:17:46.180
And as if you
were lifting like a,

00:17:46.180 --> 00:17:48.310
from a marionette
string from your core,

00:17:48.310 --> 00:17:52.283
we're gonna lift, cross the 
right leg over the left.

00:17:53.500 --> 00:17:55.800
Maybe the right toes
wrap around, maybe not,

00:17:55.800 --> 00:17:58.913
but everyone sink
deeper than you think you can.

00:17:58.913 --> 00:18:01.800
So go a little
deeper in your bend.

00:18:03.880 --> 00:18:05.970
Good, then
fingertips go forward.

00:18:05.970 --> 00:18:09.010
Then plug the shoulders into
socket here, lift your chest.

00:18:09.010 --> 00:18:11.710
Right arm underneath
the left here as we wrap,

00:18:11.710 --> 00:18:13.970
Eagle arms
lifting the elbows up.

00:18:13.970 --> 00:18:15.170
Breathe in.

00:18:15.170 --> 00:18:17.293
Exhale, sink lower.

00:18:18.120 --> 00:18:19.720
Inhale, lift the elbows.

00:18:19.720 --> 00:18:22.075
Exhale bend, bend, bend.

00:18:24.300 --> 00:18:28.380
Find your Drishti,
your point of focus.

00:18:28.380 --> 00:18:32.384
This focal point in your
balancing pose to bring stability,

00:18:37.560 --> 00:18:39.065
to help you

00:18:40.660 --> 00:18:44.650
build strength, 
integrity, resilience,

00:18:44.650 --> 00:18:46.201
willpower even.

00:18:49.120 --> 00:18:51.770
Inhale in, exhale to lift off

00:18:51.770 --> 00:18:54.000
and release, Mountain Pose.

00:18:54.000 --> 00:18:55.300
Notice how you feel.

00:18:55.300 --> 00:18:57.670
Maybe close your eyes
and just pay attention.

00:18:59.130 --> 00:19:02.126
Notice if there is
any difference between

00:19:04.190 --> 00:19:08.240
your right leg
and your left leg,

00:19:08.240 --> 00:19:10.303
right arm and your left arm.

00:19:12.110 --> 00:19:13.560
Inhale in again.

00:19:13.560 --> 00:19:14.810
Exhale, bend the knees.

00:19:14.810 --> 00:19:17.160
Hands come to the waistline,
sit down really low.

00:19:18.240 --> 00:19:21.030
Left leg lifts up from center,
cross it over.

00:19:21.030 --> 00:19:22.940
We can use the left
toes on the ground here

00:19:22.940 --> 00:19:24.080
for a little kickstand

00:19:24.950 --> 00:19:26.601
or we can keep it lifted

00:19:28.430 --> 00:19:29.935
or we can wrap.

00:19:31.360 --> 00:19:32.900
So we've been doing
all of this core work,

00:19:32.900 --> 00:19:34.210
all of this core engagement,

00:19:34.210 --> 00:19:36.403
use it here, find it here.

00:19:37.400 --> 00:19:39.750
No need to just hang on
with a wing and a prayer.

00:19:39.750 --> 00:19:40.943
We got this.

00:19:41.830 --> 00:19:45.320
We're moving from a
place of connection

00:19:46.250 --> 00:19:48.530
and we're making that
a new habit, a pattern.

00:19:48.530 --> 00:19:50.120
Send the fingertips forward.

00:19:50.120 --> 00:19:51.480
Plug the shoulders 
back into socket

00:19:51.480 --> 00:19:52.330
as you lift your heart.

00:19:52.330 --> 00:19:54.070
Left arm underneath
the right this time

00:19:54.070 --> 00:19:55.600
as we wrap the arms.

00:19:55.600 --> 00:19:57.063
Take it nice and slow.

00:19:58.080 --> 00:19:59.850
Finding an inhale
as you lift the elbows

00:19:59.850 --> 00:20:01.400
and an exhale as you

00:20:01.400 --> 00:20:04.027
pull the hip creases
back and drop your center,

00:20:04.027 --> 00:20:05.180
bending a little deeper.

00:20:05.180 --> 00:20:06.630
Inhale, lift the elbows.

00:20:08.020 --> 00:20:10.444
And exhale to sink.

00:20:11.940 --> 00:20:15.900
Think about lifting your hip
points up towards your ears.

00:20:15.900 --> 00:20:16.990
What?

00:20:16.990 --> 00:20:18.178
Breathe.

00:20:19.990 --> 00:20:21.183
Inhale in.

00:20:21.900 --> 00:20:23.794
Exhale, sink a little deeper.

00:20:26.930 --> 00:20:28.630
Good, inhale in again,

00:20:28.630 --> 00:20:30.920
lift and exhale,
come to Mountain.

00:20:30.920 --> 00:20:32.380
Pause, observe the breath,

00:20:32.380 --> 00:20:34.100
observe your body.

00:20:34.100 --> 00:20:35.180
Close your eyes.

00:20:35.180 --> 00:20:37.842
Bring your focus,
your attention inward.

00:20:46.570 --> 00:20:47.930
Then without looking down,

00:20:47.930 --> 00:20:49.100
you know that ground is there.

00:20:49.100 --> 00:20:51.350
I even know a dog
is there in my case.

00:20:51.350 --> 00:20:53.230
We're gonna walk
to the top of the mat.

00:20:53.230 --> 00:20:54.830
Just take a step or two up,

00:20:54.830 --> 00:20:56.618
whatever, whatever you need.

00:20:57.710 --> 00:21:00.500
And then with the chin lifted,

00:21:00.500 --> 00:21:01.460
gaze out,

00:21:01.460 --> 00:21:05.100
just out, you know, looking
beyond the walls of your room

00:21:05.100 --> 00:21:06.600
or wherever you're practicing.

00:21:07.530 --> 00:21:09.930
Inhale, reach for the sky.

00:21:09.930 --> 00:21:11.480
Exhale, send the
fingertips back,

00:21:11.480 --> 00:21:12.313
lead with your heart,

00:21:12.313 --> 00:21:15.410
bend your knees
generously as you dive forward.

00:21:15.410 --> 00:21:17.490
Inhale, halfway lift.

00:21:17.490 --> 00:21:19.580
Exhale to soften and fold.

00:21:19.580 --> 00:21:23.050
Step one foot
back then the other.

00:21:23.050 --> 00:21:24.240
Inhale in.

00:21:24.240 --> 00:21:26.220
Exhale, lower to your knees.

00:21:26.220 --> 00:21:28.000
Swing the legs to one side

00:21:28.000 --> 00:21:30.968
and come through to a seat.

00:21:34.160 --> 00:21:35.441
Cross-legged seat.

00:21:36.340 --> 00:21:38.550
Sit up nice and tall here.

00:21:38.550 --> 00:21:42.215
Let your hands rest gently
on your palms or the thighs.

00:21:47.100 --> 00:21:49.710
Lift the chest.
Relax your shoulders.

00:21:49.710 --> 00:21:51.050
Drop the chin slightly.

00:21:51.050 --> 00:21:55.062
Find a little reverent
bow coming into Sukhasana.

00:21:58.950 --> 00:22:01.963
Coming into a seat,
finding stillness here.

00:22:02.800 --> 00:22:06.870
So take any little movements
that you might need here

00:22:06.870 --> 00:22:11.146
and then find
your way to stillness.

00:22:13.970 --> 00:22:15.420
Just notice your energy.

00:22:15.420 --> 00:22:17.160
Notice how you feel.

00:22:22.140 --> 00:22:24.180
Remember there's no
right or wrong here.

00:22:24.180 --> 00:22:28.030
Simply our willingness
to focus our attention

00:22:29.280 --> 00:22:30.992
with awareness.

00:22:32.300 --> 00:22:35.764
And that, my friends,
is a discipline.

00:22:37.250 --> 00:22:39.840
Clearly a discipline that 
I'm willing to get behind

00:22:41.400 --> 00:22:44.180
as you see me here
guiding this practice.

00:22:44.180 --> 00:22:46.040
It is such an honor

00:22:46.040 --> 00:22:47.563
to do so by the way.

00:22:48.430 --> 00:22:50.026
Take a deep breath in.

00:22:51.503 --> 00:22:53.651
And a long breath out.

00:22:59.100 --> 00:23:02.450
Remember for
this next invitation,

00:23:02.450 --> 00:23:03.700
how you move matters.

00:23:03.700 --> 00:23:05.850
So I invite you to bring your
hands together at your heart,

00:23:05.850 --> 00:23:07.823
but pay attention
to how you do it.

00:23:08.700 --> 00:23:10.150
The meaning,

00:23:10.150 --> 00:23:11.856
the focus behind it.

00:23:17.270 --> 00:23:18.461
And inhale

00:23:19.490 --> 00:23:22.075
one last time
here together with me.

00:23:23.220 --> 00:23:25.510
And exhale, bow the 
head to the heart.

00:23:25.510 --> 00:23:27.180
Feel a nice stretch
in the back of the neck.

00:23:27.180 --> 00:23:30.400
You can stay here for a
moment or two in meditation,

00:23:30.400 --> 00:23:31.233
or if you have time,

00:23:31.233 --> 00:23:34.750
lie down for some
Shavasana action.

00:23:34.750 --> 00:23:36.057
Otherwise,

00:23:37.870 --> 00:23:38.703
off you go.

00:23:38.703 --> 00:23:40.540
Have a beautiful rest
of the day or evening.

00:23:40.540 --> 00:23:41.470
I'll see you tomorrow.

00:23:41.470 --> 00:23:42.940
Do not miss it.

00:23:42.940 --> 00:23:44.277
I'll see you there.

00:23:45.230 --> 00:23:46.692
Namaste.

00:23:48.886 --> 00:23:52.733
(soft upbeat music)