WEBVTT

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- What's up everyone?

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Welcome to Move,
your 30 Day Yoga Journey.

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It's Day 13, and there's
absolutely no prerequisite

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for this practice.

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No experience necessary,

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but this is when things start
to get juicy on this journey

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and take flight.

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Let's get started.

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(soft upbeat music)

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Okie-doke, let's begin 
on our backs.

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Come on down to the ground.

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When you get there,

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take a big full body stretch.

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Just find what
feels good right away.

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Reach the fingertips up high,

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point and flex through the feet.

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We can ease in here.

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So just taking some nice,
easy breaths.

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And then from here,
walk your heels

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towards the bottom
left corner of your mat

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and then you're gonna
just press into your head

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and shift your shoulders over

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towards the top
left corner of your mat.

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Grab your right wrist and
slowly feel a big stretch

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as you extend the right arm.

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Stay here or cross the
right ankle over the left,

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breathe deep.

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A little crescent moon stretch.

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Feeling that length
in the right side body.

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Feeling your
breath move you here.

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Inhale in.

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Nice and easy, exhale, release.

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Walk it to center.

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And then we'll do the
same thing on the other side.

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So walk the heels over
towards the bottom right.

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Head and shoulders, top right

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and then right hand
to left wrist as we feel

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a big, beautiful stretch
in the left side body here

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using the breath
to accentuate that,

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maybe crossing the
left ankle over the right.

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Close your eyes,
breathe deep here.

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Smell your armpit.

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Life is good.
You're alive.

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We're breathing

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and that's what is
important today. We're here!

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It's amazing, okay.

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One more breath and
then walk it back to center.

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And when you're ready,
we're gonna hug the knees.

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Excuse me, right knee 
up towards the chest

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and lift the head and
the neck and the shoulders

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all the way up.

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And then switch, keep the 
head, neck, shoulders lifted

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as you extend the
right leg, left knee in.

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Switch.

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And switch, now keep it going,

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option to keep the
extended leg lifted now.

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Just waking up
those core muscles.

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Keeping the shoulders relaxed,
skin of the face soft.

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Good, then even it out.

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And release, lower the 
feet to the ground.

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Knees are bent,
palms come to the earth.

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Inhale, lift the hip points up.

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Draw the shoulders
away from the ears.

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Press firmly into all
four corners of the feet

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and then slowly lower down.

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Alright, so today we're 
gonna pick up the pace

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on this Bridge just
to play a little bit.

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So you're gonna inhale in,
exhale, lift the hips,

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squeeze the glutes,
inhale, lower.

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Exhale, lift.

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Inhale, lower.

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Exhale, lift,
squeeze the glutes.

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Inhale, lower.

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Exhale, lift.

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Inhale, lower, 
the next time you're lifted,

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exhale, pause here,
keep breathing.

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We're gonna lift
the right leg up.

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Check it out, maybe point
the toes today and then lower.

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Left leg, just see
where you are today.

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And then lower, beautiful.

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Listen carefully, lift the 
hip points a little more,

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chest to chin, chin to sky.

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Keep your gaze
up towards the sky.

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We're just gonna reach
the fingertips all the way up

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and then slowly
reach the fingertips

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as you lower the
spine slowly down,

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should feel a nice little
massage on the spine, beautiful.

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When the hips land,
hug the knees to the chest

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and we're gonna rock up
all the way to all fours.

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So you can rock and
roll or turn to one side.

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Find what feels good.

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I'll meet you in
Tabletop Position.

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Great, working with the
right and left side of the body,

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we're gonna inhale,
extend the right leg out long.

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Extend the left arm forward.

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Exhale, bend, squeeze
everything in towards center.

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Inhale, find expansion.

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Exhale, contract,
really lift navel to spine.

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Inhale, expand.

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Exhale contract, grab the
right knee with the left hand,

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squeeze and lift.

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Engaging all the muscles 
of the front body here

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for three, two, one,
beautiful and release.

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Second side, 
extend the left leg out long,

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inhale, lift the right

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fingertips forward,
thumb up towards the sky.

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And exhale, reel it in.

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Inhale, expand.

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Exhale, reel it in.

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Inhale, expand.
Exhale, reel it in.

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Grab your left knee with your
right hand, squeeze and lift,

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squeeze and lift,

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feel the muscles
of the belly turn on.

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Upper back is doming here.

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Good, and then release.

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Walk the hands forward.

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Curl the toes under,
send the hips up high

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and back, Downward Facing Dog.

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A couple of I love you
breaths here, in and out,

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in and out on your own.

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You can bend the knees.

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Nice and loose in the neck.

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Low ribs hug in.

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Good, inhale, lift the right
leg up high, when you're ready

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slowly step it forward
into a nice low lunge.

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You're gonna lower
the back knee down.

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Beautiful, then we're
gonna take the right hand

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and bring it over towards
the left side of the mat.

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So we're in this Lizard
with the back knee down.

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Breathe here, whew.

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We can always use blocks to
lift the ground up to us here.

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Front knee over front ankle.

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I'm gonna nice and easy,

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just turn my right toes out.

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So turn the right toes out.

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Turn to look past
your left shoulder.

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We're gonna bend the left knee.

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You might just
stay here breathing.

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In fact, I encourage it,
just slowly warming up.

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If you feel like you're ready,

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you might send the hips back,
grab the left ankle

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and then shift the hips forward.

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Good, release the
bind if you had it.

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We're all gonna come
back to our nice lunge,

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framing the right foot with
the hands, lift the back knee.

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Step the right
toes back, Plank Pose.

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Inhale in, 
exhale, Downward Dog.

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On your next breath in,
lift the left leg up high,

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gently, slowly, exhale,
step it forward.

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Lower the right knee down.

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Good, bring the left hand
over to meet the right, Lizard.

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We're gonna open by
bringing the left toes

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towards the left
edge of the mat.

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Maybe walking
the right knee back.

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Maybe we're up on
blocks or blankets here.

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All of us breathing 
deep individually

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and therefore also too, as a
collective here in this moment,

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it's so cool.

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Think about how many
people are practicing with you

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at this time.
You're not alone.

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Take a look back
past your right shoulder,

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bend your right knee.

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Lift your right
toes up towards the sky.

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You might just stay
here for a breath cycle

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or you might shift back,
grab that ankle.

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Open up through the chest.

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We're here for
three, two, breathe deep

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and then slowly release.

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Let's all meet back
in that nice low lunge,

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framing the left foot.

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Lift the back knee, step the 
left toes back, Plank Pose.

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Dome through the upper body.

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Think about
bringing your hip points

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up towards your shoulders here.

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So they're really tucking
in towards your shoulders.

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Neck is nice and long.

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Great, hug the right
knee into the chest,

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mindful mountain climber,
and then kick it back out.

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Hug the left knee in.

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Good, right, squeeze
and lift and then left.

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And then just
back and forth here.

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You can pick up the
pace a little today.

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We're here for three.

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You got it, only two.

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And one more count, beautiful.

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Release, knees to the earth.

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Send the hips back,
Child's Pose.

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Close your eyes,
take a deep breath in.

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And empty it out,
let everything go.

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Beautiful, 
come back to all fours.

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Walk the knees in to
the center of your mat.

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Then walk them wide,

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then bring the toes together,
really together,

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curl them under and
we're gonna shift back

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into this little
froggy pose here.

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Now you might
just stay here working

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for a little
stability with your breath,

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or you might plant the palms,
spread them wide.

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Externally rotate the elbows.

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So your elbow
creases are shining

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towards the
front edge of the mat.

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Then all this beautiful
gathering work we've done

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in the core engagement,
in the pelvic floor,

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we're gonna use that
to lift the hips up high

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and bring the knees a
little closer to the armpits.

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And then here's a little
rock and roll practice here.

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So important that you
keep the gaze forward,

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neck nice and long.

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You might lift
one toe here shifting

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into a little Crow
practice and then the other.

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And maybe, just maybe,

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by drawing the navel up and in,

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you lift both toes
for a breath or two.

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Just play here.

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Remember the specificity

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of your foundation.

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And after a couple of moments,

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we'll come back to all fours

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and we'll turn the
fingertips in towards the body.

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Take a gentle circle one way

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and then the other.

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And then release, come
back to Downward Facing Dog.

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Nice work, hips up high.

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Inhale, lift the
right leg up high,

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move with your breath.

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As you exhale, step the
right foot all the way forward.

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Pivot on the back foot.

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Front knee is bent,
we rise up Warrior I.

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Inhale, look up.

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Exhale, open to the left,
Warrior II, look out.

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Inhale,
straighten the front leg,

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reach the right fingertips
all the way up, Reverse Triangle.

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Exhale, Extended Side Angle.

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This time option to send
the left fingertips forward,

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or you can keep 'em 
up towards the sky

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or even hands on the waistline.

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Good, inhale in here.

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Exhale, you're gonna
come down to your lunge,

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pivot on the back foot.

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So lift your back heel

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and step that
left foot in halfway.

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Great, peel up through 
the right hip crease,

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slightly bend your right knee,

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inhale in, exhale, lift off,
half split, lower.

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Inhale in, exhale,
lift off, half split.

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Lower, inhale in, exhale,
lift off, maybe this time

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staying lifted,
taking flight here,

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fingertips on blocks.

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Hands, or you can start to
maybe work to bring your palms

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to gently wrap around
the back of your right ankle

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or right calf.

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Dial the left toes down.

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Inhale in here.

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And release.

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Now stay focused,
stay with me here.

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Both knees are bent,

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we're ready for anything.

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Staying focused on the breath.

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We're gonna lift off once again.

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This time, 
bringing the right fingertips

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to a block out in
front of the right shoulder

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or to the earth and
left hand to the waistline.

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We're gonna lift
the left foot off,

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open, externally
rotate through the left hip.

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Half Moon and then lower.

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Now give it another try,
inhale in, exhale,

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find your core and lift.

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And then lower.

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And last time, maybe
taking flight here, Half Moon.

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Stacking the left
hip over the right.

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Left shoulder over the
right and maybe you open up here.

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Beautiful, one more breath.

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Exhale to release,
use your fingertips,

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send the left foot back
and come back to that lunge.

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Inhale, open up the chest,
look forward.

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Exhale, Downward Facing Dog.

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Inhale in deeply.

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As you exhale, take a little 
break here if you need to.

00:13:13.400 --> 00:13:15.210
And here we go.

00:13:15.210 --> 00:13:18.350
Second side, inhaling,
lifting the left leg up high.

00:13:18.350 --> 00:13:20.690
Exhale, gently step it forward.

00:13:20.690 --> 00:13:22.870
Pivot on the back
foot with your breath,

00:13:22.870 --> 00:13:24.650
you got this, inhale,
reach it up.

00:13:24.650 --> 00:13:26.233
Warrior I, gaze out.

00:13:27.450 --> 00:13:30.423
Exhale, open to
the right, Warrior II.

00:13:31.410 --> 00:13:33.430
Gaze far.

00:13:33.430 --> 00:13:35.100
Beautiful,
straighten the front leg.

00:13:35.100 --> 00:13:39.030
Inhale, send the left fingertips
up and back, long neck.

00:13:39.030 --> 00:13:41.850
Big stretch in the left waist 
and then slow and steady

00:13:41.850 --> 00:13:43.700
bend that left knee.

00:13:43.700 --> 00:13:45.260
Bring it to Extended Side Angle,

00:13:45.260 --> 00:13:47.260
either left elbow on the thigh

00:13:47.260 --> 00:13:49.270
or left fingertips 
all the way down,

00:13:49.270 --> 00:13:52.560
right fingertips reach forward,

00:13:52.560 --> 00:13:54.820
up towards the sky
or on the waistline,

00:13:54.820 --> 00:13:56.500
choose your own adventure.

00:13:56.500 --> 00:13:59.703
Deep breath in, spiral your 
heart up towards the sky.

00:14:00.570 --> 00:14:02.230
And on an exhale,

00:14:02.230 --> 00:14:05.750
we'll bring it back to the lunge,
pivot on the back foot.

00:14:05.750 --> 00:14:08.523
Lift that back heel and
step the right toes in halfway.

00:14:09.600 --> 00:14:10.570
Half splits first.

00:14:10.570 --> 00:14:12.443
So here we go, standing splits.

00:14:13.340 --> 00:14:16.120
First, lifting off
with the right leg,

00:14:16.120 --> 00:14:18.180
toes dial down
and then lowering.

00:14:18.180 --> 00:14:21.130
Inhale in, exhale to lift.

00:14:21.130 --> 00:14:23.710
Use your core and lower.

00:14:23.710 --> 00:14:25.800
Inhale in, exhale, lift.

00:14:25.800 --> 00:14:27.316
Maybe this time,

00:14:28.470 --> 00:14:30.560
you stay in flight.

00:14:30.560 --> 00:14:32.490
It's okay if you fall,

00:14:32.490 --> 00:14:35.163
we're here, 
this is flying practice.

00:14:36.260 --> 00:14:38.334
Practice for soaring

00:14:39.570 --> 00:14:41.970
through life, but we
also got to know how to fall.

00:14:41.970 --> 00:14:43.510
It's a part of the deal.

00:14:43.510 --> 00:14:46.820
Maybe wrapping the
hands around the ankle

00:14:46.820 --> 00:14:48.314
or the calf.

00:14:52.250 --> 00:14:55.780
Right inner thigh
coming up towards the sky.

00:14:55.780 --> 00:14:58.733
Right pinky toe
dialing down, beautiful.

00:15:00.000 --> 00:15:01.910
Then release that, stay focused,

00:15:01.910 --> 00:15:04.030
stay with it, you got this.
Don't get discouraged.

00:15:04.030 --> 00:15:06.970
This is all about
process in play here.

00:15:06.970 --> 00:15:09.280
So here we go, we're gonna
send the left fingertips out

00:15:09.280 --> 00:15:10.780
in front of the left shoulder.

00:15:10.780 --> 00:15:13.660
We're gonna open up through
the right hip as we inhale.

00:15:13.660 --> 00:15:15.610
Exhale, lift off,
just check it out

00:15:15.610 --> 00:15:17.403
and then come back down.

00:15:18.690 --> 00:15:21.800
Inhale, lift off nice and slow,

00:15:21.800 --> 00:15:25.070
opening the right toes to
the right, stacking the hips,

00:15:25.070 --> 00:15:28.020
and then coming down
and then inhale in, exhale.

00:15:28.020 --> 00:15:31.310
Hold onto your center
as we maybe play here,

00:15:31.310 --> 00:15:33.335
slight bend in the standing leg.

00:15:36.620 --> 00:15:38.540
Half Moon.

00:15:38.540 --> 00:15:42.343
Pressing firmly into all
four corners of that left foot.

00:15:43.750 --> 00:15:45.262
Nice and slow.

00:15:49.440 --> 00:15:53.560
Just playing here,
hugging the low ribs in

00:15:53.560 --> 00:15:55.590
wherever you are,
take one more breath.

00:15:56.680 --> 00:15:58.760
And then slowly
release or fall out of it.

00:15:58.760 --> 00:16:00.060
If you fall, that's great.

00:16:01.130 --> 00:16:03.960
Alright, step it
back to your lunge.

00:16:03.960 --> 00:16:06.111
Reset, open the chest.

00:16:06.970 --> 00:16:09.385
Exhale, plant the palms, step
it back, Downward Facing Dog.

00:16:09.385 --> 00:16:10.707
And this is the
moment where you're like,

00:16:10.707 --> 00:16:13.620
"Well, that went great,

00:16:13.620 --> 00:16:14.610
"or that didn't go so well."

00:16:14.610 --> 00:16:19.570
But stay focused on what
matters most, your presence,

00:16:19.570 --> 00:16:21.660
your breath,

00:16:21.660 --> 00:16:24.130
your willingness
to be in the moment.

00:16:24.130 --> 00:16:25.513
Inhale in deeply.

00:16:26.560 --> 00:16:30.580
Exhale, completely lower
the knees, awesome work.

00:16:30.580 --> 00:16:32.702
Swing the legs to one side.

00:16:34.130 --> 00:16:36.890
And we're gonna come to sitting,

00:16:36.890 --> 00:16:39.410
but you're gonna lean
back on your hands here.

00:16:39.410 --> 00:16:41.340
Bring the feet as
wide as the yoga mat,

00:16:41.340 --> 00:16:44.753
and then just allow the
knees to fall to the right.

00:16:45.640 --> 00:16:47.150
As you open up
through your left shoulder,

00:16:47.150 --> 00:16:50.170
you can take the right ankle,

00:16:50.170 --> 00:16:52.760
cross it over the
top of the left thigh.

00:16:52.760 --> 00:16:53.810
Craving a little more.

00:16:53.810 --> 00:16:56.896
Go ahead and come on
to your elbows here.

00:17:02.340 --> 00:17:05.240
Then release that, 
we're either on the hands here

00:17:05.240 --> 00:17:06.803
or the elbows

00:17:08.100 --> 00:17:10.663
and then we'll take it to
the other side, same thing.

00:17:13.120 --> 00:17:14.365
Breathe.

00:17:30.000 --> 00:17:33.820
Lovely, then slowly release,
send the legs out in front.

00:17:33.820 --> 00:17:35.860
Inhale, reach for the sky.

00:17:35.860 --> 00:17:37.600
Exhale, think up and over

00:17:37.600 --> 00:17:40.830
belly draping over 
the tops of the legs.

00:17:40.830 --> 00:17:44.070
Your version of a
seated Forward Fold today.

00:17:44.070 --> 00:17:47.243
Folding your attention inward.

00:17:52.120 --> 00:17:56.500
So however today's practice
went today, that was just today.

00:17:56.500 --> 00:17:58.600
That's where we are today.

00:17:58.600 --> 00:17:59.560
Tomorrow will be different,

00:17:59.560 --> 00:18:00.850
and the next day 
and the next day

00:18:00.850 --> 00:18:02.780
so please continue to show up

00:18:02.780 --> 00:18:06.110
as we continue the
journey exploring,

00:18:06.110 --> 00:18:07.457
staying open,

00:18:08.320 --> 00:18:09.584
curious,

00:18:11.320 --> 00:18:13.803
worthy of this experience,

00:18:13.803 --> 00:18:17.060
this time to reconnect

00:18:18.040 --> 00:18:19.713
with what matters most.

00:18:20.781 --> 00:18:23.350
You guys are my heroes.
Okay, slowly release.

00:18:23.350 --> 00:18:25.016
Come on to your back.

00:18:28.260 --> 00:18:29.640
Extend the legs out long.

00:18:29.640 --> 00:18:32.340
If there's any movement 
you're craving here,

00:18:32.340 --> 00:18:35.313
just soft, easy
movement or a stretch,

00:18:37.440 --> 00:18:38.643
take it now.

00:18:39.650 --> 00:18:43.330
Maybe a pillow under the head,
pillow under the knees,

00:18:43.330 --> 00:18:45.082
blanket under the knees.

00:18:49.030 --> 00:18:51.410
Close your eyes, 
allow your body to get heavy,

00:18:51.410 --> 00:18:53.550
take a deep breath in.

00:18:54.720 --> 00:18:57.870
And as you exhale here, 
empty, empty, empty out.

00:18:57.870 --> 00:19:02.090
Allow the weight of
your body to relax fully,

00:19:02.090 --> 00:19:04.590
completely into the earth.

00:19:04.590 --> 00:19:06.938
How quickly can you surrender?

00:19:10.470 --> 00:19:13.819
Find stillness for
just a moment here or two.

00:19:31.080 --> 00:19:33.460
And slowly draw
your hands to your body,

00:19:33.460 --> 00:19:36.460
maybe your right
hand to your belly.

00:19:36.460 --> 00:19:38.157
Left hand to your heart.

00:19:42.810 --> 00:19:44.723
Take a deep breath in.

00:19:47.235 --> 00:19:48.783
Long breath out.

00:19:50.240 --> 00:19:51.413
A deep breath in.

00:19:52.660 --> 00:19:53.700
And a long breath out.

00:19:53.700 --> 00:19:56.160
Start to point
and flex the feet.

00:19:56.160 --> 00:19:59.900
Wiggle the toes,
open and close the palms.

00:19:59.900 --> 00:20:01.813
Move your fingers around, good.

00:20:02.750 --> 00:20:05.190
Hands come together,
thumbs to third eye.

00:20:05.190 --> 00:20:07.223
We take a final breath in here.

00:20:08.150 --> 00:20:10.481
Inhale, lots of love in.

00:20:12.150 --> 00:20:13.853
Yes, you are amazing.

00:20:14.740 --> 00:20:16.080
Exhale, lots of love out.

00:20:16.080 --> 00:20:17.560
Thank you so
much for being here.

00:20:17.560 --> 00:20:20.230
I look forward to
seeing you tomorrow.

00:20:20.230 --> 00:20:21.405
Take good care.

00:20:21.405 --> 00:20:23.051
Namaste.

00:20:25.275 --> 00:20:29.245
(soft upbeat music)