WEBVTT

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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and

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congratulations it's day 15 you guys

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we've made it halfway which is so

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awesome and even if you've had some

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hiccups along the way it's day 15 this

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would be a great chance to recommit

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settle in drop in and we're gonna have

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some fun today with Half Moon because

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we're halfway through the 30 days see

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what I did there so hop on the mat let's

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get started

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all right everyone so we're gonna start

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in a cross-legged position or a kneeling

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position so you can decide which one

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works best for you nice comfy seat I'm

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sitting up on a block to start here just

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so I can check in with my breath here as

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we ease into our practice today close

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your eyes relax your shoulders sit up

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nice and tall let the hands rest

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wherever they naturally go and take a

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deep breath in through the nose on an

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exhale let go of the day thus far inhale

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coming into the present moment and

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exhale letting go of any to do this or

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just anything that's going to keep you

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from being fully present here in the

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practice today inhaling again permission

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to be here now and exhale we begin to

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settle in couple more breaths

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keep this conversation with the breath

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going as we draw the palms together at

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the heart

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and we'll inhale lift the sternum to the

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thumbs and keep the heart lifted as you

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release the left fingertips or the left

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palm to the earth and I'm going to

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inhale sweep the right hand up and

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overhead

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so we're gonna keep this openness in the

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chest in the heart as you find your side

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body stretch here you can do this in

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cross-legged position to find your

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breath maintain an awareness in the neck

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that extension through the crown and

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then we'll swiftly come back up through

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Center and take it to the other side

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same thing and then we inhale back to

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Center exhale loop the shoulders all

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right spread the palms wide we're gonna

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dive forward onto all fours if you have

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a block or a book handy we're gonna go

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ahead and put that towards the front

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edge of your back and we'll just take a

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couple cat paws here to warm up the body

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and check in with the spine move with

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your breath close your eyes here enjoy

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your practice and then we can begin to

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check in at the hips here side to side

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the neck and shoulders moving into kept

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cow variations that feel awesome I feel

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good

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then we'll walk the palms out curl the

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toes under and whenever you're ready

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make your way up to downward facing dog

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same thing here we may explore the shape

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the alignment get our action drawing up

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through the limbs and connecting the

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ribcage and checking with the head and

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neck and finding a little movement that

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again it feels awesome that feels good

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then going for a nice slow walk up

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towards the front edge together we'll

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meet and forward fold and same thing

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here finding a little organic movement

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lingering in any place that might need a

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little extra love today

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then we'll find a soft bend in the knees

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and roll it up take your time enjoy each

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move as we press into the feet and

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worked it out here neck and shoulders

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relaxed and open keep tapping into your

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breath get a little do a little bit of

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this you know just keep it fresh

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basically keep it alive keep it alive

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here we go palms come together at the

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heart deep breath in I lift my sternum

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up to my thumbs maintain this lift in

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the heart

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this extension through the crown of the

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head as we flow here we go soft knees

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inhale reach it up full body stretch

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exhale release keep the heart open as

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you find 10 awesome

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inhale flat back we lift up deep breath

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in and on an exhale release it down

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awesome slide the right toes back into

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your low lunge and inhale stretch your

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heart forward extend through the crown

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exhale plant the palms slide the left

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toes back let's walk the two big toes

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together here and we breathe we might

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find a little rock notice if you're

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collapsing in the upper back body see if

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you can billow up through the upper back

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body broaden great then we can lower the

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knees here and hug the elbows and as we

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lower down or keep the knees lifted as

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we hug the elbows in and lower down

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everyone to the belly inhale lift up to

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Cobra press into your foundation full

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breath in and on exhale we release curl

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the toes under draw your navel up and we

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press back up to that plank position and

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then to our downward facing dog

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awesome work my friends take a deep

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breath in and find a long long long long

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exhale out

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great step the right foot up into your

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little lunge inhale loop the shoulders

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heart radiates forward exhale back foot

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comes up to meet the front forward fold

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and on an inhale we lift a flat back

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exhale soften and bow inhale spread the

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fingertips bend your knees and reach it

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all the way back up full body stretch

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and exhale back down to your heart deep

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breath in Long breath out soft knees

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inhale reach it up spread your

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fingertips on exhale diving forward

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enjoy this move inhale flat back halfway

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lift pull the elbows back and exhale

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forward fold again step the right toes

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back this time keep them lifted high

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lunge as we inhale reach your fingertips

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up towards the sky sand your right heel

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towards the back of the mat deep breath

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in and exhale release plant the palms

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slide the left toes back two big toes

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kiss we lower the knees here or keep

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them lifted as we hug the elbows in pull

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them back lower down this time you can

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hover or always go to the belly inhale

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lift up to Cobra or your upward facing

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dog deep breath in and exhale to plank

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and then to your downward facing dog

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always exploring deep breath in and deep

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breath out step the right foot up inhale

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exhale keep breathing inhale high lunge

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and find that connection of the left

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heel back as you find a nice long exhale

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here so basically see if you can start

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to extend those inhalations and really

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extend those X

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lesions nice full breath in here at the

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top and we use exhale to release rock

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the back foot up to meet the front

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forward fold and inhale halfway lift

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exhale soften and bow

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inhale reach all the way up full body

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stretch and then exhale hands to the

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heart inhale reach it up definitely feel

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my energy shifting here and exhale

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release the Parana moving through the

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body inhale halfway lift

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if you don't feel it yet keep practicing

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exhale soften and bow

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great this time plant the palms step or

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hop both feet back to your plank three

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chaturanga push-ups we got this shift

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your weight forward and hugging the

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elbows we lower down halfway can always

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lower the knees here pressing up two

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more keeping the gaze forward that

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extension in the crown and one more pull

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the elbows back not left to right back

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back back back back and then we press up

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and then we lower all the way down to

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the belly inhale lift up bhujangasana

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beautiful Cobra and exhale release

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pressing up to plank and then sending it

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to your downward facing dog

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deep breath in deep breath out drop the

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left heel slide the right leg up high

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and your right knee and open up through

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the right side body stacking the hips

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breathe here then bend your right knee

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or keep your right knee bent excuse me

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and hug it all the way up in towards

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your heart nose to knee then step it up

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into your lunge

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awesome work my friends pivot on the

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back foot we've been that front knee and

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we inhale open up into warrior two so go

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ahead and take a second to get settled

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in here make sure maybe your front heel

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is in line with that back arch right

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toes are pointing forward left toes are

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turned in just slightly we inhale extend

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through the fingertips and we consider

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our energetic body so not just

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the shape but really finding places to

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ground and sink and places to lift and

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rise above places to engage places to

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soften so just go through your checklist

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here

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then I must soften through my right

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elbow and bring it to the top of the

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right thigh extended side angle prep I'm

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not going to collapse here but really

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keep that awareness if you have a block

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or a book you can bring it in now here

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I'm going to reach my left fingertips

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behind the ear to reach up overhead and

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I could stay here I can release my palm

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to the earth or to the block and there's

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a free range of motion here so you can

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find a little movement you might even

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explore some circles here keeping that

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left inner thigh engaged strong outer

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edge of that back foot really strong and

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we're here or here we're moving in

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between now make sure that you have a

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lot of space between your right ear and

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your right shoulder or not collapsing

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here awesome and then we're gonna slowly

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dial the heart and the gaze back down

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pivot on the back foot and rise back up

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and do your high lunge deep breath in

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whoa everything into the midline strong

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legs strong core and on an exhale

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release great we're gonna lower that

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left knee and I'm going to bring my left

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palm in line with the right foot so I

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can keep the block here if you want

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actually it's kind of nice

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or I can release it and I'm gonna plant

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the left palm and inhale squeeze my

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right knee and reach right fingertips

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high up towards the sky

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you can keep that back knee lowered here

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or you can lift take a full breath in

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and again consider the neck and

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shoulders here as you open your heart up

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towards the sky press into the ball

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joint of that right big toe one more

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breath and exhale

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release awesome plant the palms and take

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your vinyasa together we'll meet in

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downward-facing dog where we'll drop the

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right heel and inhale slide the left leg

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high

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awesome press into both palms evenly as

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you bend your left knee and open up

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through the left side buddy

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stacking the hips press into the palms

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then carve a line with your left knee

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all the way up in towards the heart nose

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to knee when you squeeze squeeze squeeze

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and then step the left foot up into your

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lunge pivot on the back foot and warrior

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two on the opposite side we spiral the

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heart spiral the fingertips scuse me up

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and out lift your heart and go through

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your checklist here nice wide stance

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tailbone lengthening down pull the

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pinkies back and relax your shoulders

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inhale in and exhale softening into our

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extended side angle so again we can use

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the book or the block here or we can

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just use the top of the thigh but the

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trick is to not collapse but maintain

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this integrity from the crown of the

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head to the tip of the tailbone

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so we lean back a little bit and again I

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welcome I encourage a little movement

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here so not worried about shy be here

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she'll be here she'll be here just

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finding a little movement opening up

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paying attention to the sensations in

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the body and the pose maybe I release

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down to the earth

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and we take one more breath here and

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then exhale dial the gaze in the heart

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back down I pivot on the back foot and I

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inhale strong leg strong core as I come

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up into my high lunge deep breath in and

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exhale release choose-your-own-adventure

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your vinyasa here moving with the breath

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and we meeting downward-facing dog when

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you get there take a deep breath in

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through the nose and exhale out through

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the mouth

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bend your knees belly comes to the tops

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of the thighs we inhale carve a line

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look forward exhale step hop or float

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towards the front edge of your mat

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forward fold

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on a deep breath in inhale halfway lift

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long beautiful neck and exhale soften

00:16:08.710 --> 00:16:10.170
and bow

00:16:10.170 --> 00:16:12.520
send the fingertips left to right we

00:16:12.520 --> 00:16:14.350
inhale reach it all the way up press

00:16:14.350 --> 00:16:17.790
into the earth full body experience and

00:16:17.790 --> 00:16:20.400
exhale hands to the heart

00:16:20.400 --> 00:16:22.750
take a second to just close your eyes

00:16:22.750 --> 00:16:26.880
and observe your breath

00:16:34.550 --> 00:16:36.860
that will bend the knees softly and

00:16:36.860 --> 00:16:40.940
inhale to reach it up once again exhale

00:16:40.940 --> 00:16:43.779
down you go

00:16:43.779 --> 00:16:49.130
whoo inhale halfway lift exhale soften

00:16:49.130 --> 00:16:51.550
and bow hop the feet back to plank

00:16:51.550 --> 00:16:53.810
inhale shift your weight forward hug the

00:16:53.810 --> 00:16:56.899
elbows in slowly lower down chaturanga

00:16:56.899 --> 00:17:00.410
to updog or to Cobra we take a deep

00:17:00.410 --> 00:17:03.410
breath in and exhale straight to down

00:17:03.410 --> 00:17:04.150
dog

00:17:04.150 --> 00:17:06.890
drop the left heel inhale slide the

00:17:06.890 --> 00:17:09.920
right leg high press into your right

00:17:09.920 --> 00:17:11.480
foot this time and see if you can really

00:17:11.480 --> 00:17:14.030
Square those hips right toes pointing

00:17:14.030 --> 00:17:16.339
straight down towards the Earth and I'm

00:17:16.339 --> 00:17:17.869
pressing my right foot into an imaginary

00:17:17.869 --> 00:17:20.809
wall here so lots of energy deep breath

00:17:20.809 --> 00:17:22.939
in then we'll squeeze that right knee up

00:17:22.939 --> 00:17:25.699
towards a heart for one breath and step

00:17:25.699 --> 00:17:26.750
it up into our lunge

00:17:26.750 --> 00:17:29.330
Pavin on the back foot and I open up

00:17:29.330 --> 00:17:32.809
into my warrior two deep breath in sink

00:17:32.809 --> 00:17:34.550
deep into that front knee and long

00:17:34.550 --> 00:17:38.000
breath out awesome now I'm gonna

00:17:38.000 --> 00:17:39.320
straighten through that front leg this

00:17:39.320 --> 00:17:43.070
time send the hips back and I tilt into

00:17:43.070 --> 00:17:46.669
my triangle opening up through the heart

00:17:46.669 --> 00:17:48.440
drawing the right shoulder under in fact

00:17:48.440 --> 00:17:50.750
let's take that left palm to the right

00:17:50.750 --> 00:17:53.150
ribcage and just smear that imaginary

00:17:53.150 --> 00:17:59.300
honey you can use the block here of

00:17:59.300 --> 00:18:01.520
course really nice to maintain that

00:18:01.520 --> 00:18:04.580
space in the shoulder girdle and in the

00:18:04.580 --> 00:18:08.750
neck take a deep breath in here in your

00:18:08.750 --> 00:18:12.110
triangle chicken asana and then slowly

00:18:12.110 --> 00:18:14.919
I'm gonna die on my gaze back down and

00:18:14.919 --> 00:18:18.470
soften that front knee so I'm gonna step

00:18:18.470 --> 00:18:20.210
that back foot up to meet the front here

00:18:20.210 --> 00:18:23.030
just halfway and I'm gonna prepare for

00:18:23.030 --> 00:18:25.669
my half moon pose so you might be able

00:18:25.669 --> 00:18:27.530
to kind of get into this quite fluidly

00:18:27.530 --> 00:18:29.240
if you've practiced this pose already

00:18:29.240 --> 00:18:30.950
otherwise I'm gonna walk you through it

00:18:30.950 --> 00:18:35.179
just a hair just a bit no yogi left

00:18:35.179 --> 00:18:37.820
behind so I walk my back foot in and I'm

00:18:37.820 --> 00:18:39.559
kind of in this like fencing position

00:18:39.559 --> 00:18:41.929
just a little bit a little bit awkward

00:18:41.929 --> 00:18:44.549
and a little bit sexy just kidding

00:18:44.549 --> 00:18:47.729
and I'm going to use this Tadasana

00:18:47.729 --> 00:18:48.899
energy I'm really going to draw energy

00:18:48.899 --> 00:18:52.409
up through my standing leg as I come to

00:18:52.409 --> 00:18:55.499
maybe balance on my left big toe now if

00:18:55.499 --> 00:18:57.539
I have a block or a book or something to

00:18:57.539 --> 00:18:58.979
lift the earth up to me I'm going to use

00:18:58.979 --> 00:19:03.209
it about a foot foots worth out from my

00:19:03.209 --> 00:19:05.879
pinky toe if not I can totally still

00:19:05.879 --> 00:19:08.639
practice this with the earth or what the

00:19:08.639 --> 00:19:11.639
chair is also really nice to and with

00:19:11.639 --> 00:19:15.149
that support or without I'm going to

00:19:15.149 --> 00:19:17.159
really remember that space and the neck

00:19:17.159 --> 00:19:19.679
and the shoulder girdle this connection

00:19:19.679 --> 00:19:21.809
to my core as I start to lift my back

00:19:21.809 --> 00:19:24.839
leg up high so this is what your Half

00:19:24.839 --> 00:19:26.999
Moon pose might look like right now

00:19:26.999 --> 00:19:29.519
that's okay it's beautiful I don't

00:19:29.519 --> 00:19:31.679
remember the smearing of the honey open

00:19:31.679 --> 00:19:33.239
and the stacking of the hips that we did

00:19:33.239 --> 00:19:34.289
in downward-facing dog

00:19:34.289 --> 00:19:36.419
the length of the side body that I've

00:19:36.419 --> 00:19:37.769
stretched out thus far and this

00:19:37.769 --> 00:19:40.440
beautiful breath I have to support as I

00:19:40.440 --> 00:19:42.809
begin to lift up press that left foot

00:19:42.809 --> 00:19:45.209
into an imaginary wall and open up

00:19:45.209 --> 00:19:47.579
through the inner thigh standing leg is

00:19:47.579 --> 00:19:50.309
kind of soft in the knee here so I don't

00:19:50.309 --> 00:19:51.959
want to lock it because it's gonna be

00:19:51.959 --> 00:19:54.479
tough I'm going to keep it buoyant and

00:19:54.479 --> 00:19:57.690
alive strong and in control so I

00:19:57.690 --> 00:19:59.609
continue to go through my checklist here

00:19:59.609 --> 00:20:01.440
now eventually you can take your eyes

00:20:01.440 --> 00:20:02.759
off the video and just have a little

00:20:02.759 --> 00:20:08.099
Halfmoon play time eventually we can

00:20:08.099 --> 00:20:09.779
take the hand from the waistline and

00:20:09.779 --> 00:20:11.609
reach the left fingertips up towards the

00:20:11.609 --> 00:20:14.399
sky and in no time you'll be able to

00:20:14.399 --> 00:20:18.209
find a Halfmoon pose where you play with

00:20:18.209 --> 00:20:21.659
your focus either out or up towards the

00:20:21.659 --> 00:20:25.139
sky charge your left inner thigh here

00:20:25.139 --> 00:20:28.769
open your heart breathe deep spread the

00:20:28.769 --> 00:20:32.429
fingertips and toes create space as you

00:20:32.429 --> 00:20:36.179
build strength here day 15 doing half

00:20:36.179 --> 00:20:40.349
moon halfway through your practice recal

00:20:40.349 --> 00:20:42.690
if you fall don't worry we'll catch you

00:20:42.690 --> 00:20:44.549
a little more play time here breathe

00:20:44.549 --> 00:20:50.249
deep awesome then we'll slowly dial the

00:20:50.249 --> 00:20:53.129
gaze in the heart back down come into a

00:20:53.129 --> 00:20:56.009
half split here so we'll walk the

00:20:56.009 --> 00:20:58.140
fingertips closer in

00:20:58.140 --> 00:21:00.180
keep the hips square here as we lift

00:21:00.180 --> 00:21:03.480
that back leg up once again we might be

00:21:03.480 --> 00:21:07.350
here we might be here to go a little

00:21:07.350 --> 00:21:09.090
deeper we're gonna keep the left toes

00:21:09.090 --> 00:21:11.700
down I'm going to wrap my right arm

00:21:11.700 --> 00:21:14.940
around my right calf and maybe in time

00:21:14.940 --> 00:21:20.550
the left one take one more breath draw

00:21:20.550 --> 00:21:23.760
your nose up towards your navel and then

00:21:23.760 --> 00:21:25.710
we really saw some come back to your

00:21:25.710 --> 00:21:29.010
lunchroom lower that left knee and we

00:21:29.010 --> 00:21:31.470
pull the right hips back once again deep

00:21:31.470 --> 00:21:34.620
breath in and exhale shifting through

00:21:34.620 --> 00:21:37.080
plant the palms take a vinyasa or take a

00:21:37.080 --> 00:21:39.380
rest seriously

00:21:39.380 --> 00:21:44.450
vinyasa or take a rest in Child's Pose

00:21:49.910 --> 00:21:53.220
then slowly we'll all meet in downward

00:21:53.220 --> 00:21:54.530
facing dog

00:21:54.530 --> 00:21:56.910
really nice work my friends take a deep

00:21:56.910 --> 00:22:01.940
breath in here and a long breath out

00:22:02.630 --> 00:22:05.310
this time drop the right heel slide the

00:22:05.310 --> 00:22:09.030
left leg up high press into your left

00:22:09.030 --> 00:22:11.700
heel strong keep those hips square as

00:22:11.700 --> 00:22:13.770
you press into the palms then we'll

00:22:13.770 --> 00:22:15.090
squeeze the left knee all the way up

00:22:15.090 --> 00:22:17.820
towards the heart and then up into our

00:22:17.820 --> 00:22:20.940
lunge pivot on the back foot and we open

00:22:20.940 --> 00:22:25.790
out now warrior two Oh deep breath in

00:22:25.790 --> 00:22:29.450
Long breath out sink deep

00:22:29.450 --> 00:22:31.980
now we're gonna straighten that leg send

00:22:31.980 --> 00:22:35.670
the hips back and reach forward and down

00:22:35.670 --> 00:22:38.790
coming into our triangle sorry those in

00:22:38.790 --> 00:22:40.620
the zone there right hand comes to the

00:22:40.620 --> 00:22:42.690
lower ribcage and ice near the heart

00:22:42.690 --> 00:22:46.200
open open open so I stay connected to my

00:22:46.200 --> 00:22:48.680
core here I'm not collapsing into my

00:22:48.680 --> 00:22:50.640
hand which is also going to help me

00:22:50.640 --> 00:22:53.400
right into my Halfmoon practice or my

00:22:53.400 --> 00:22:56.280
Halfmoon play time you can always use

00:22:56.280 --> 00:22:58.620
the block here or a book to lift the

00:22:58.620 --> 00:23:03.570
earth up to deepen your practice bring

00:23:03.570 --> 00:23:05.820
it more into the core I'm gonna let the

00:23:05.820 --> 00:23:07.410
fingertips hover here and open up all

00:23:07.410 --> 00:23:09.650
the way

00:23:13.730 --> 00:23:16.320
from trikanasana I'm gonna die all my

00:23:16.320 --> 00:23:18.299
focus down hands come to the waistline

00:23:18.299 --> 00:23:20.039
soften through that front knee and I'm

00:23:20.039 --> 00:23:22.320
gonna bring my right foot in and get

00:23:22.320 --> 00:23:26.820
into this fancy fencing prep posture you

00:23:26.820 --> 00:23:28.289
might take your walk to the side and

00:23:28.289 --> 00:23:29.639
we're gonna just practice Halfmoon on

00:23:29.639 --> 00:23:31.679
the other side so look at the video for

00:23:31.679 --> 00:23:33.240
as long as you want and then really kind

00:23:33.240 --> 00:23:34.440
of take responsibility for your

00:23:34.440 --> 00:23:36.000
unhappiness here and have a little fun

00:23:36.000 --> 00:23:38.130
if you fall we'll catch you let's see

00:23:38.130 --> 00:23:40.139
where we're at today half moon on the

00:23:40.139 --> 00:23:41.880
other side softening through that front

00:23:41.880 --> 00:23:46.049
knee drawing that energy out inhale in

00:23:46.049 --> 00:23:49.620
on an exhale I come to my big toe I find

00:23:49.620 --> 00:23:51.720
a nice position for my block on my book

00:23:51.720 --> 00:23:54.630
or again a chair or fingertips on the

00:23:54.630 --> 00:23:57.750
earth on an exhale press into your right

00:23:57.750 --> 00:23:59.880
foot like it's pressing into an

00:23:59.880 --> 00:24:02.429
imaginary wall here and I begin to open

00:24:02.429 --> 00:24:09.929
up through my heart my ribcage opening

00:24:09.929 --> 00:24:14.059
up all the way if you're feeling brave

00:24:14.059 --> 00:24:17.669
leaning back finding that integrity from

00:24:17.669 --> 00:24:20.880
the crown of the head to the tip of the

00:24:20.880 --> 00:24:25.260
tailbone drawing the shoulders away from

00:24:25.260 --> 00:24:29.490
the ears charger right inner thigh stay

00:24:29.490 --> 00:24:31.730
bright through the hands and feet

00:24:31.730 --> 00:24:34.940
careful not to lock your standing leg

00:24:34.940 --> 00:24:37.409
couple more moments here to breathe and

00:24:37.409 --> 00:24:44.330
play tuck your chin into your chest

00:24:44.330 --> 00:24:46.440
slightly to lengthen through the back of

00:24:46.440 --> 00:24:48.720
the neck here perhaps one more breath

00:24:48.720 --> 00:24:52.500
and then exhale we dial the head and the

00:24:52.500 --> 00:24:55.019
heart back to Center and I walk my

00:24:55.019 --> 00:24:57.240
fingertips closer in towards my toes and

00:24:57.240 --> 00:24:59.070
I check in with the half splits here so

00:24:59.070 --> 00:25:03.120
I dial the right toes down and maybe I

00:25:03.120 --> 00:25:05.519
wrapped my left arm around my left

00:25:05.519 --> 00:25:08.100
calves and time I'm gonna wrap both and

00:25:08.100 --> 00:25:11.360
I just see where I'm at today

00:25:14.000 --> 00:25:16.860
and then I slowly released come back

00:25:16.860 --> 00:25:18.660
down to my lunge lower your right knee

00:25:18.660 --> 00:25:20.160
to the ground think up and over with

00:25:20.160 --> 00:25:22.350
your hips as you pull the left hip

00:25:22.350 --> 00:25:25.130
crease back one breath and then exhale

00:25:25.130 --> 00:25:28.400
we release great last chance for vinyasa

00:25:28.400 --> 00:25:31.230
totally feel free to skip it but I'm

00:25:31.230 --> 00:25:32.640
thinking that you can do it here we go

00:25:32.640 --> 00:25:34.440
plant the palms I think I can do it too

00:25:34.440 --> 00:25:36.030
I think

00:25:36.030 --> 00:25:37.380
shift your weight forward hug the elbows

00:25:37.380 --> 00:25:40.410
into the side body and we check we check

00:25:40.410 --> 00:25:46.140
in with chaturanga to Cobra or up exhale

00:25:46.140 --> 00:25:48.840
to extended Child's Pose every time I

00:25:48.840 --> 00:25:53.160
say to Cobra I think of this restaurant

00:25:53.160 --> 00:25:58.320
here it also called Tacoma okay here we

00:25:58.320 --> 00:26:01.669
are in extended Child's Pose

00:26:01.940 --> 00:26:06.350
rest your forehead notice your breath

00:26:06.830 --> 00:26:08.880
remember why you rolled out your mat

00:26:08.880 --> 00:26:17.760
today and gently transitioning to all

00:26:17.760 --> 00:26:19.920
fours will walk the knees underneath us

00:26:19.920 --> 00:26:27.000
and swing the legs to the side come flat

00:26:27.000 --> 00:26:28.500
on your back here we'll hug the knees

00:26:28.500 --> 00:26:31.230
into the chest and then we'll take the

00:26:31.230 --> 00:26:33.860
palms to the kneecaps and just draw

00:26:33.860 --> 00:26:35.760
clockwise circles and then

00:26:35.760 --> 00:26:37.740
counterclockwise circles so one way and

00:26:37.740 --> 00:26:39.750
then the other here should feel really

00:26:39.750 --> 00:26:42.950
yummy on the lower back

00:26:54.559 --> 00:26:56.600
awesome then we'll send the left leg out

00:26:56.600 --> 00:26:59.659
long right knee squeezes up and I'm

00:26:59.659 --> 00:27:02.509
going to slowly draw my left heel

00:27:02.509 --> 00:27:04.220
towards the right excuse my right right

00:27:04.220 --> 00:27:08.690
here whoa right heel towards the left 30

00:27:08.690 --> 00:27:11.240
days of yoga and just kind of cradle it

00:27:11.240 --> 00:27:13.820
so maybe I'm able to bring my right foot

00:27:13.820 --> 00:27:17.240
into my left elbow crease here sole the

00:27:17.240 --> 00:27:19.399
left foot can come up of course so

00:27:19.399 --> 00:27:21.080
that's one way we can kind of rock our

00:27:21.080 --> 00:27:23.330
right leg here breathing into the outer

00:27:23.330 --> 00:27:25.669
edge that have another place it's

00:27:25.669 --> 00:27:27.019
awesome it's just to catch it in your

00:27:27.019 --> 00:27:29.480
hand and again we can keep the leg

00:27:29.480 --> 00:27:31.850
extended or lifted so every body is

00:27:31.850 --> 00:27:34.519
literally so different it's just nice to

00:27:34.519 --> 00:27:36.889
give a couple options and we're rocking

00:27:36.889 --> 00:27:49.220
it like a baby back and forth and then

00:27:49.220 --> 00:27:51.320
we're switching releasing the right leg

00:27:51.320 --> 00:27:54.470
down left leg comes up and the same

00:27:54.470 --> 00:27:58.159
thing here I catch with my palm or maybe

00:27:58.159 --> 00:28:03.289
I practice hooking the elbow then we'll

00:28:03.289 --> 00:28:06.169
release the left leg inhale reach the

00:28:06.169 --> 00:28:09.919
fingertips up overhead and exhale hug

00:28:09.919 --> 00:28:11.690
the knees into the chest and send the

00:28:11.690 --> 00:28:13.369
fingertips out left to right and just a

00:28:13.369 --> 00:28:15.259
little reclined twist on your own back

00:28:15.259 --> 00:28:20.389
and forth moving with your breath just

00:28:20.389 --> 00:28:23.769
finding a little yumminess in the spine

00:28:23.769 --> 00:28:26.749
and the sacrum as you rock back and

00:28:26.749 --> 00:28:34.999
forth then we'll come back to Center and

00:28:34.999 --> 00:28:38.029
slowly release the legs back down to the

00:28:38.029 --> 00:28:40.909
earth and prepare for our final and most

00:28:40.909 --> 00:28:47.289
precious pose mr. or mrs. shavasana here

00:28:47.289 --> 00:28:49.789
arms come gently at your side you can

00:28:49.789 --> 00:28:51.619
use a blanket to pillow the head or

00:28:51.619 --> 00:28:54.440
cover the body up even if you don't have

00:28:54.440 --> 00:28:56.450
a lot of time left for your practice

00:28:56.450 --> 00:28:58.960
today give yourself a good you know

00:28:58.960 --> 00:29:02.149
minute or two to just find some

00:29:02.149 --> 00:29:05.130
exquisite stillness

00:29:05.130 --> 00:29:08.040
- let the nutrients of your practice

00:29:08.040 --> 00:29:11.220
settle in

00:29:13.850 --> 00:29:18.470
and to let go great work today my

00:29:18.470 --> 00:29:23.710
friends take good care namaste

00:29:29.190 --> 00:29:33.890
[Music]

00:29:33.890 --> 00:29:35.950
you