WEBVTT

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- What's up party people?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 15, we've made
it to the halfway mark.

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Hop into something
comfy and let's enter.

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(bright upbeat piano music)

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Okie doke my friends,

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let's begin today's 
practice standing.

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Come to the center of your
mat and just take a second,

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to just loop the shoulders 
forward, up and back

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a couple of times
here as you land, Day 15.

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Wow. We're halfway through.

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Today's practice,
an opportunity to enter.

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See each inhale perhaps
as an opportunity, right,

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to arrive, and now
here at the halfway mark,

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Benji, Benji.

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I think it's Wim Hof that says,

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"The breath is a door," right?

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We think of 
each inhale as an

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opening of a door,

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To go where? 
I don't know.

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You tell me.
How about inside for now?

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So let's bring the
hands to the belly.

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Stand nice and tall.

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Just take a second to
take a couple full inhalations

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and exhalations. Landing here
again in the present moment.

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Using that inhalation to

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create space, expansion.

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And using the exhale to soften

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and then return.

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Alright, then go ahead and
release the fingertips down.

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So in celebration of the halfway mark,

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we are going to begin

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with a little
Knocking on Heaven's Door.

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So walk the feet
as wide as the hips,

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if not even a little wider,

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and you're gonna
start to sway the arms,

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the hands, 
a little left to right.

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Soft bend in the knees and as
you can see if you peek at me

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I'm creating like a bit
of a bend each time I go,

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one way and then the
other in the opposite knee,

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I want to be kind
of soft in my legs

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so I'm not locking
out through the knee.

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And so we enter the second
half of this journey together

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with a bit of playfulness,

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with the willingness to

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maybe not decide where it ends.

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And if you feel silly,
maybe you can use that mantra,

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"Don't decide where it ends.
Just stick with it."

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You can start to pick up
the pace a little bit here

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and inhale as you
move one direction,

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maybe to the right,
exhale to the left.

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Inhale to the right,
exhale to the left.

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Find a little groove or pattern
that feels right for you.

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Using this practice, 
even if it feels a little silly

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to hit the refresh
button as we enter

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the second half of 
our quest for the breath.

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Start to pick up
the pace a little more

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if you're feeling brave.

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Inhaling one way,
exhaling the other.

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And see if you can find
a bit of an audible breath

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to help anchor the mind.

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Oh yeah, we're cool.
Keep it going

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for ten,

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nine,

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eight,

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seven.

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Six,

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five,

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four. Let it go.

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Three,

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two.

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And on the one, 
it slows down. Beautiful.

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We come to Mountain Pose.

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See if you can bring
the feet together

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without looking down.
See feelingly.

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And heart lifts here.

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Beautiful, and if you're
not at the top of your mat

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or near the top of your mat,

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take whatever necessary
steps you need to get there,

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maybe without looking, 'cause
you know the grounds there.

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You have all this
amazing body awareness.

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We're building that each
day we show up more and more.

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Inhale, reach the fingertips 
up towards the sky.

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Exhale, dive in, Forward Fold.

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Inhale, halfway lift.

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You know what you're doing
so just pay attention.

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Enter the present moment
by really paying attention

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to sensation, as you
exhale Forward Fold, good.

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Plant the palms,
step it back, enter here.

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Pretend like this
is the first time

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you've ever been in Plank.

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What can you find
that's new? (chuckles)

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Inhale in deeply.

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Exhale, hips up high and back,
Downward Facing Dog.

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Three to five breaths here. 
You got this.

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Pedaling it out.

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Taking pressure 
out of the wrists.

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When you're ready, inhale, 
lift the right leg up high.

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Exhale all the way up and
through to a nice low lunge.

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Lower the back knee.

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Inhale to look forward.

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Let your heart really lift

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and open towards
the front of your room.

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Good, then exhale, plant
the palms, lift the back knee,

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step the right toes back.

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Inhale in here.

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Exhale, Downward Facing Dog.

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Three to five breaths,
work it out.

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And on your next inhale,
lift the left leg up high.

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Exhale, step it all
the way up and through.

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Go ahead and lower onto
that right knee and inhale,

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let your heart open forward.

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Good and exhale.

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Plant the palms, step the 
left toes back, Plank Pose.

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Building strength, here we go.

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Inhale, look forward,
shift forward on the toes.

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Exhale all the way to the belly.

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Inhale, we rise up,
Baby Cobra nice and small.

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And exhale to release again.

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Inhale we rise up Cobra,
maybe a little bit bigger.

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And exhale to release.

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And one more time inhale,
Bhujangasana, Cobra.

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And exhale to release.

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Curl the toes under,
press up to all fours

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or Plank, your choice.

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And Downward Facing Dog.

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Breath out.

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Bend the knees, inhale,

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carve a line with the 
nose to look forward.

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Exhale, step your 
way to the top.

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Inhale, find a
little playfulness here,

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find something new,
maybe airplane arms

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come back into the picture.

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Good and then exhale,
Forward Fold all the way down.

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Root to rise here, inhale,

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straighten the legs,
reach for the sky.

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And exhale, hands back 
to the heart space.

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Pause here, breathe in.

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And breathe out.

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Beautiful, interlace
the fingertips here,

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press the palms forward.

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From here you're
gonna just find

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a little soft bend in the knees.

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We're gonna take our
right heel and lift it,

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and then you're going to trace
a line with your right toes

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all the way back
and over towards

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the left edge of your mat.

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Peek at me if you need to.

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So it's as if you're
ready to do a little curtsy.

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Then slide your
hands all the way up

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and take your hands
over towards the left,

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as you feel this big
stretch in the right side body,

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right hip crease, psoas.

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Inhale in deeply.

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Exhale to release,
come back to center.

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You can release the
behind, Mountain Pose.

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Good, second side.

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Interlace the fingertips,
press them forward.

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Soft bend in the knees
as you lift your left knee.

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Excuse me, left heel,
bend your left knee.

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And then here we go,

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tracing a line back
and around and over

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towards the right
side of your mat,

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as if you're gonna
do a little curtsy here

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and then we'll send
the pinkies up and over

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towards the right
side here, breathing deep.

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Feeling that awesome
stretch in the left side waist,

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the front of the hip crease,
the shoulder,

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the back, the psoas.

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Maybe look up 
to your thumbs, inhale.

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And exhale to release everything.

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Come back to Mountain Pose.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Exhale, plant the palms,

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step or maybe
today you hop back,

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Plank Pose. Be mindful.

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Inhale to look forward,
shift forward.

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Exhale to lower all
the way to your belly.

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Inhale for Cobra.

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Follow your exhale down.

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Forehead to the earth.

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Good, curl the toes under,

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inhale to all fours 
or Plank Pose.

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Exhale to Downward
Facing Dog, beautiful.

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Inhale to lift
the right leg up high.

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Exhale to step
it all the way up.

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This time back leg stays
lifted as you reach the fingertips

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forward, up and
back for a high lunge.

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Now we know we can always keep
that left knee on the ground.

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That's great, 
we have lots of options.

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Inhale in here, big
beach ball up and overhead.

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Check it out.

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Exhale, left fingertips
are gonna go forward,

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right fingertips
are gonna go back.

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Again we can always lower
the left knee to the earth.

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Beautiful, now stay here,

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you're going to take
the right fingertips down,

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maybe grab the outer edge
of the left thigh, maybe not.

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Send the left
fingertips up, big stretch.

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Good, left fingertips 
reach back now,

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back, back, back as you inhale.

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Exhale, navel draws in to
help stabilize this transition

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as you open up to
the left, Warrior II.

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Good, inhale, Peaceful Warrior,

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right fingertips reach 
forward, up and back.

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Keep that front knee bent.

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And then exhale,
cartwheel all the way back

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down to your lunge.

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Inhale right fingertips 
to the sky, big twist.

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Notice how it's changing,
it's evolving.

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And exhale right
hand to the earth.

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Step the right foot
back as you breathe in.

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Lower down as you
breathe out nice and slow.

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Inhale, Cobra.

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Exhale to release.

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Inhale to Plank or all fours.

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Exhale, Downward Facing Dog.

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Here we go, inhale left
leg up high, you got it.

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Stick with me.

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Exhale, step the
left foot all the way up.

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Back knee stays lifted,

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we know we can always drop
to the ground if we need to.

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Big inhale to reach it up high.

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Big beach ball up and overhead.

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Nice, slow, deep breaths.

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In control.

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Inhale to find length.

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Exhale nice and slow.

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Head, heart and
center moving together.

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Right fingertips forward,
left fingertips back.

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So if the fingertips
don't go all the way back,

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just go as far back
as allows today.

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Beautiful. Now, right
fingertips are gonna go up,

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left fingertips
are going to go back

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and maybe we grab the
outer edge of the right thigh,

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maybe not.

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And then we'll continue.

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Right fingertips reaching
back here, big breath here.

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Lots of space.

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Entering into 
some new territory.

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Inhale.

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Exhale, navel draws in.

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Connection to core is
strong here as we transition

00:12:21.250 --> 00:12:24.065
Warrior II, adjusting the feet.

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Finding your center here,
taking up space.

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Good. Keep the front knee bent.

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Inhale, left fingertips reach up
and back, Peaceful Warrior.

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And then slowly
cartwheeling all the way down.

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Right hand to the earth.

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Big inhale as you send left
fingertips up towards the sky.

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Good, exhale.
Left hand to the mat.

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Step the left toes back.

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Inhale in.

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Exhale, Downward Facing Dog.

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Beautiful, nice
cleansing breath here.

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Here we go, inhale
in through the nose.

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And Lion's Breath, tongue out.

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In through the nose.

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Lion's Breath, tongue out.

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Good, slowly
lower to your knees.

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Walk the knees together,
feet together.

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Send the hips back 
towards the heels

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and drag the palms, 
past the knees, past the hips,

00:13:20.770 --> 00:13:23.000
and then flick the fingertips
towards the edge of the mat

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as you relax the weight of
the head and torso over

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in Child's Pose, Balasana.

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Alright, my darling.
Close your eyes here.

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Feel the weight of
your shoulders drop.

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And if this is not a
yummy posture for you

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and you have not
made adjustments yet,

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go ahead and make an
adjustment now, darling.

00:13:53.210 --> 00:13:54.577
Come to Extended Child's Pose

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or maybe a nice
comfortable seat.

00:13:59.080 --> 00:14:02.958
And find a place of stillness
where you can close your eyes.

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And hear the invitation to

00:14:14.237 --> 00:14:15.597
enter.

00:14:18.690 --> 00:14:21.180
So we've talked about letting go

00:14:22.299 --> 00:14:26.425
of that which is no
longer serving, creating space.

00:14:29.090 --> 00:14:31.852
Now today, the invitation is to

00:14:34.222 --> 00:14:35.340
stay with it.

00:14:35.340 --> 00:14:37.749
Stay with your breath.

00:14:39.114 --> 00:14:41.480
And enter into the next wave,

00:14:41.480 --> 00:14:44.159
the next stage or
whatever it may be.

00:14:45.850 --> 00:14:50.981
Embodying the best and most
beautiful version of yourself.

00:15:00.440 --> 00:15:02.720
Slowly make your way back up.

00:15:02.720 --> 00:15:06.230
If you're seated right now,
we're coming to join you.

00:15:06.230 --> 00:15:08.710
We'll walk the hands forward.

00:15:08.710 --> 00:15:11.740
Swing legs to one side.

00:15:11.740 --> 00:15:13.877
And then everyone extend
your legs out in front of you.

00:15:13.877 --> 00:15:16.871
You can shake them out a
little bit, if you need to.

00:15:20.800 --> 00:15:23.100
Then point your left
toes up towards the sky.

00:15:23.100 --> 00:15:25.930
So flex your left foot,
press into your left heel

00:15:25.930 --> 00:15:27.430
bend your right knee lift it up.

00:15:27.430 --> 00:15:29.650
You're gonna hug your right heel

00:15:29.650 --> 00:15:31.210
in towards your right sits bone

00:15:31.210 --> 00:15:33.283
and give yourself
about a hand's worth,

00:15:33.283 --> 00:15:36.366
handprint's worth of
space between your right foot

00:15:36.366 --> 00:15:38.710
and your left inner thigh.

00:15:38.710 --> 00:15:41.960
Sit up nice and tall, if you
need to grab a blankie here,

00:15:41.960 --> 00:15:44.130
sit up tall on it.

00:15:44.130 --> 00:15:45.730
That might be a good idea.

00:15:45.730 --> 00:15:48.640
We're gonna hook the
left elbow around the right knee

00:15:48.640 --> 00:15:50.750
send the right
fingertips behind.

00:15:50.750 --> 00:15:53.440
Inhale to lift and
lengthen, feel it out.

00:15:53.440 --> 00:15:55.720
Exhale to journey 
into the twist.

00:15:55.720 --> 00:15:58.236
Left leg is super firm here.

00:16:00.540 --> 00:16:02.061
Breathing.

00:16:03.890 --> 00:16:05.600
Eventually, it
might take practice,

00:16:05.600 --> 00:16:08.580
but we want to kind of take
the collapse out of the spine

00:16:08.580 --> 00:16:13.580
here, this curvature, and
make it as straight as possible

00:16:13.580 --> 00:16:16.520
so that we can create
that healthy flow of energy

00:16:17.760 --> 00:16:20.123
to run up and down the spine.

00:16:21.560 --> 00:16:23.750
Serving us so that we can enter

00:16:23.750 --> 00:16:28.792
any and all beautiful
circumstance with ease.

00:16:32.190 --> 00:16:34.535
Really present with the breath.

00:16:36.290 --> 00:16:38.890
Alright, from here gently
release it. Check it out.

00:16:38.890 --> 00:16:41.670
We're gonna take the right leg,

00:16:41.670 --> 00:16:43.320
we're gonna lift 
the right foot up.

00:16:43.320 --> 00:16:45.630
You're gonna grab your
right foot with your left hand.

00:16:45.630 --> 00:16:48.440
And we're gonna
bring the left heel over

00:16:48.440 --> 00:16:50.338
towards the
right side of the mat.

00:16:51.230 --> 00:16:54.510
So from here, we're going to
rock a little back and forth

00:16:54.510 --> 00:16:58.220
as if your right leg 
were a little baby (laughs).

00:16:58.220 --> 00:16:59.790
Things just got very weird.

00:16:59.790 --> 00:17:01.880
And we're rocking it.

00:17:01.880 --> 00:17:04.460
And if you'd like, you can
take and see if you can bring

00:17:04.460 --> 00:17:07.460
this right foot all
the way up to the elbow

00:17:07.460 --> 00:17:10.290
and rock it here, 
a little side to side.

00:17:11.389 --> 00:17:13.435
Good old leg baby.

00:17:16.650 --> 00:17:19.522
And then rocking front and back.

00:17:19.522 --> 00:17:22.130
Breathing deep here.

00:17:22.130 --> 00:17:24.210
I just noticed my
sternum kind of collapsing here,

00:17:24.210 --> 00:17:26.942
I'm gonna start to
lift it up a little bit.

00:17:27.960 --> 00:17:31.800
And then releasing that,
letting it go.

00:17:31.800 --> 00:17:32.849
Awesome.

00:17:33.610 --> 00:17:35.530
Alright, left knee comes up.

00:17:35.530 --> 00:17:37.477
Handprint of space in
between the right leg

00:17:37.477 --> 00:17:38.860
and the left foot.

00:17:38.860 --> 00:17:40.520
When you're ready, sit up tall,

00:17:40.520 --> 00:17:42.260
hook the right
elbow on the left knee.

00:17:42.260 --> 00:17:44.948
Squeeze the left
knee into center.

00:17:44.948 --> 00:17:47.920
Left fingertips or
palm comes behind.

00:17:47.920 --> 00:17:49.350
We flex through the right foot,

00:17:49.350 --> 00:17:51.700
really press down
through the right thigh bone.

00:17:51.700 --> 00:17:53.122
Inhale to lift and lengthen.

00:17:53.122 --> 00:17:55.136
Head over heart,
heart of her pelvis.

00:17:55.136 --> 00:17:57.430
And exhale to 
journey into your twist.

00:17:57.430 --> 00:18:00.250
Keep squeezing,
hugging that left knee

00:18:00.250 --> 00:18:02.373
in towards the midline.

00:18:05.750 --> 00:18:07.139
Breathing here.

00:18:10.460 --> 00:18:12.550
So good for the body.

00:18:12.550 --> 00:18:14.788
Deep breaths down.

00:18:17.357 --> 00:18:20.908
In through the nose,
out through the nose here.

00:18:26.861 --> 00:18:29.550
And when you're ready,
we'll release.

00:18:29.550 --> 00:18:32.220
We're gonna take the
left foot now, lift it up.

00:18:32.220 --> 00:18:34.180
Grab it with the
right hand to start,

00:18:34.180 --> 00:18:35.013
just check it out,

00:18:35.013 --> 00:18:36.760
left side is probably going
to be different than the right.

00:18:36.760 --> 00:18:39.050
We're gonna rock this leg baby

00:18:39.050 --> 00:18:42.280
a little back and forth,
back and forth.

00:18:42.280 --> 00:18:45.480
Maybe you take that foot
into the nook of the right elbow,

00:18:45.480 --> 00:18:47.250
maybe not.

00:18:47.250 --> 00:18:49.490
It is helpful to sit up
on a little somethin' here

00:18:49.490 --> 00:18:52.320
if your spine is collapsing.

00:18:52.320 --> 00:18:55.580
And we're gonna
rock the leg baby here.

00:18:55.580 --> 00:18:57.760
If you know the
tune "Broadway Baby",

00:18:57.760 --> 00:19:00.426
you might sing that now,

00:19:00.426 --> 00:19:03.852
but with your leg baby.

00:19:08.060 --> 00:19:10.297
Lots of opportunities, okay.

00:19:12.370 --> 00:19:14.213
Benji, Benji.

00:19:17.510 --> 00:19:19.470
Okay, now let's release,

00:19:19.470 --> 00:19:21.240
here, buddy,
come here, come here

00:19:21.240 --> 00:19:24.870
release the legs,
Benji's coming to the mat.

00:19:24.870 --> 00:19:26.770
Perfect timing.

00:19:26.770 --> 00:19:28.370
Extend legs out long.

00:19:28.370 --> 00:19:31.658
Come to lie flat on your back.

00:19:34.880 --> 00:19:36.550
Awesome, hug the
knees into the chest.

00:19:36.550 --> 00:19:39.020
When you get there, bring
the palms to the kneecaps

00:19:39.020 --> 00:19:41.540
and we're gonna
open the knees wide.

00:19:41.540 --> 00:19:45.142
And just hang out here
for a second, soft feet.

00:19:46.730 --> 00:19:48.760
Beautiful, now we're
gonna close the knees,

00:19:48.760 --> 00:19:50.900
cross the right
leg over the left.

00:19:50.900 --> 00:19:52.950
Try to keep the knees together,

00:19:52.950 --> 00:19:56.980
as you grab onto your ankles,
maybe your pant leg

00:19:56.980 --> 00:19:58.430
if you have it or the ankles

00:19:58.430 --> 00:20:01.563
or maybe you grab onto the
outer edges of the feet here.

00:20:03.040 --> 00:20:06.950
Then kick the toes out,
breathe deep here.

00:20:06.950 --> 00:20:09.050
Lengthen tailbone actively

00:20:09.050 --> 00:20:10.520
towards the front
edge of your mat,

00:20:10.520 --> 00:20:13.440
or if you have a Benji
at the front of your mat

00:20:13.440 --> 00:20:15.223
lengthen tailbone towards Benji.

00:20:16.230 --> 00:20:18.833
Sweet, then we're
going to unravel the legs.

00:20:20.260 --> 00:20:23.650
Palms come to 
the kneecaps, open 'em wide.

00:20:23.650 --> 00:20:25.590
Soft feet.

00:20:25.590 --> 00:20:27.100
Good, close the knees.

00:20:27.100 --> 00:20:29.610
Cross the left
leg over the right.

00:20:29.610 --> 00:20:31.480
Try to keep the
knees together here.

00:20:31.480 --> 00:20:33.130
Grab the shins, the ankles

00:20:33.130 --> 00:20:36.200
or we'll reach towards
the outer edges of the feet.

00:20:36.200 --> 00:20:38.390
Kick both toes out.

00:20:38.390 --> 00:20:41.040
Wooo! Breathe.

00:20:42.770 --> 00:20:45.413
Hmmm, hmmm, hmmm, 
hmmm, hmmm. Hello?

00:20:46.970 --> 00:20:50.420
Hello hips, hello piriformis.

00:20:50.420 --> 00:20:53.362
Hello whole body
that I love so much.

00:20:55.040 --> 00:20:56.510
What are you saying hello to?

00:20:56.510 --> 00:20:58.030
What are you
going to enter into

00:20:58.030 --> 00:21:00.477
in the second
phase of our journey?

00:21:05.120 --> 00:21:09.100
Yes or no, are you going to
enter embodying the best

00:21:09.100 --> 00:21:11.110
and most beautiful
version of yourself?

00:21:11.110 --> 00:21:12.843
Yes or no? Whisper it quietly.

00:21:14.690 --> 00:21:16.400
Yes.

00:21:16.400 --> 00:21:17.680
Unravel the legs.

00:21:17.680 --> 00:21:19.100
Let the feet come to the ground.

00:21:19.100 --> 00:21:21.240
Maybe with a thud, ah.

00:21:21.240 --> 00:21:23.770
Extend one leg out 
then the other.

00:21:23.770 --> 00:21:26.180
Allow your arms to
rest gently at your sides

00:21:26.180 --> 00:21:28.580
as you maybe snuggle 
the shoulder blades

00:21:28.580 --> 00:21:30.500
underneath your heart space.

00:21:31.650 --> 00:21:33.960
Windshield wiper the
toes a little left to right.

00:21:33.960 --> 00:21:36.690
Wiggle the fingers,
inhale in and then exhale.

00:21:36.690 --> 00:21:37.770
Let everything go.

00:21:37.770 --> 00:21:41.888
Come into an
exquisite stillness.

00:21:47.320 --> 00:21:49.793
Inhale in deeply here. Feel it.

00:21:50.920 --> 00:21:54.240
As if it were maybe a soft,
beautiful wave here.

00:21:54.240 --> 00:21:56.263
And then exhale.

00:21:56.263 --> 00:21:59.665
It crashes gently and falls.

00:22:04.570 --> 00:22:07.850
Take a moment to
observe the breath here.

00:22:11.360 --> 00:22:13.884
Blanket yourself in love.

00:22:15.290 --> 00:22:19.440
Recommit to this daily practice.

00:22:19.440 --> 00:22:23.198
You made a choice 
and we're here

00:22:24.240 --> 00:22:26.458
both as individuals,

00:22:27.860 --> 00:22:32.293
and also committed to
being here in this together.

00:22:33.230 --> 00:22:34.840
So I look forward to seeing you

00:22:34.840 --> 00:22:37.633
for tomorrow's
Sweet 16 practice.

00:22:39.510 --> 00:22:40.700
Thank you for showing up.

00:22:40.700 --> 00:22:42.660
Bring the palms together.

00:22:42.660 --> 00:22:45.410
Inhale as you bring
thumbs to third eye.

00:22:47.086 --> 00:22:50.107
And exhale to release.

00:22:51.530 --> 00:22:53.680
Enter.

00:22:53.680 --> 00:22:54.982
Namaste.

00:23:02.633 --> 00:23:07.509
(bright upbeat piano music)