WEBVTT

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- Hi, everyone,
welcome back to Move.

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It's Day 16, sweet 16.

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And I'm so glad you are here,
hop into to something comfy

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because today we anchor.

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Let's get started.

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(soft upbeat music)

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Alright, sweet 16,
come on down to the ground.

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Sit up on a little
blanket if it feels good for you.

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So you can find 
length in your spine,

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lift your sweet heart,

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sit up nice and tall,

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and we're just gonna take the
left palm out in front of us,

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and then the
right palm right on top

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and allow those hands to
rest gently in your lap.

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Wherever this
practice is meeting you,

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let it greet you with sweetness.

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I am so happy to be here.

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Honored to guide you

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on your swift Day 16,

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where we connect
with the mantra,

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"My breath is my anchor.

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"My anchor is my breath."

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So settle in, my darlings,
close your eyes,

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relax your shoulders.

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Drop your chin
slightly and just listen.

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My breath is my anchor.

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My anchor is my breath.

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My breath is my anchor.

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My anchor is my breath.

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And as I continue to
just for a moment more

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saying the mantra, 
just notice what has already

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begun to happen maybe
with you and your breath.

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Maybe you've
started to notice it.

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Maybe you started to
breathe a little deeper.

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My breath is my anchor.

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My anchor is my breath,
close your eyes.

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Let go of the day
thus far, landing here.

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Now my breath is my anchor.

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My anchor is my breath.

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Then slowly lift the hands,

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bring the palms together,
Anjali Mudra.

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One more time.
My breath is my anchor.

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My anchor is my breath.

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Now let's take a breath
in together as a community,

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as a collective,
come on with me now,

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inhale in deeply
through the nose.

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Exhale completely
through the nose or the mouth.

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Good, open the eyes.

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Just a little
twist to the right here.

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Nice and easy, 
as you inhale, lift the chest.

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As you exhale, 
look past your right shoulder.

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Good then slow and steady
come back through center.

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Take it to the
other side, inhale,

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lifting the chest.

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And exhaling, turn to gaze 
past your left shoulder.

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Great, come on
through to all fours now.

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Continuing to gently 
deepen the breath.

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Let's marry that to movement.

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Inhale, drop the belly, 
open the chest, look forward.

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Tail up towards the sky.

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Exhale, rounding through.

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Slow and sweetly 
today on Day 16.

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Inhale, drop the belly,

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open the chest,
press into the palms.

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Exhale, round through,
claw through the fingertips.

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Navel to spine.

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Couple more times with 
the sound of your breath.

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Maybe finding that new
Ujjayi Breath, that ocean sound,

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letting the sound of your breath

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quite literally 
anchor the mind

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in this moment of movement,

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of presence.

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Then, the next time
you inhale, look forward,

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lift the right toes,
keep the right knee bent.

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Send the right toes all
the way up towards the sky.

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Great, inhale in here.
Press into both palms evenly.

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Exhale, bring the 
knee to the nose,

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squeeze in towards center.

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Good, inhale.
Right toes lift up,

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press into your right palm.

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Heart shines forward 
and then exhale,

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round through, chin to chest.

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Squeeze and lift
through the front body.

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Inhale, extend, engaging
the muscles of the back body.

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And last time, exhale,
squeeze and lift.

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Try to really squeeze, squeeze,
squeeze your right heel

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all the way up
towards your right glute.

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Good, then relax that, phew,

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bump the hips 
a little left to right.

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Inhale, drop the belly
look forward, and here we go.

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Lifting the left toes now,
keeping that left knee bent,

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press into both palms evenly, 
inhale in again here.

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Feel that stretch 
through the front body.

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Exhale, round through,

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feel that stretch
through the back body.

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Inhale, left toes lift,
press into your left palm

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as you look forward.

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Exhale, round through.

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Inhale, drop the belly,
left toes lift.

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Press into to both palms evenly.

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So we're balancing out the left

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and the right
side of the body here.

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Good, inhale,
last time, open, lift.

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Exhale, chin to chest, squeeze.

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Think about really
lifting your left heel

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to your left glute.

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We're engaging that
left hamstring for three,

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two, and then
release everything.

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Curl the toes under
inhale in and exhale

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hips up high and back, 
Downward Facing Dog.

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Find your breath.

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So this day is really 
about remembering,

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remembering the breath
always is there for you

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and the breath
always comes first

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when we are engaging with
our life through movement.

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So we practice that on the mat,
inhale, let the right leg

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lift up high.

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As you exhale, 
step it forward into a lunge.

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You can lower the back knee

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if you're a
little low energy today,

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otherwise keep it lifted,
send that left heel back

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and inhale, sweep the
fingertips forward, up and back.

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Big breath here, 
big stretch, high lunge.

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Pull the right hip crease
back and allow your breath

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to move you here.

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So feel the breath
as you breathe in,

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expand through your torso.

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Open up through the palms a bit.

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So imagine you're
holding a big beach ball,

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so you're not too narrow here,

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but you have lots of space
so the shoulders can draw down

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and you can
breathe into the rib cage.

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Beautiful, inhale,
lift the chin.

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Maybe look up, exhale,
Warrior II, same thing.

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Pause here and feel your breath.

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Let that breath anchor
you here, strong and steady.

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Nice wide lateral breath,
feeling the lungs,

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feeling the rib cage expand.

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Bend your front knee 
a little more, inhale in.

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Exhale just send 
the left fingertips

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all the way up and over
to frame the right foot.

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We're back in
that nice low lunge,

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good, plant the palms.

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Step it all the way back.

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Downward Facing Dog
and right away, inhale,

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lift the left leg up high.
Move with your breath.

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Exhale, step it forward.

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High lunge here

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or lowering that right
knee down if you like, inhale,

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sweep the fingertips 
forward, up and back.

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Beautiful, exhale,
relax the shoulders,

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front knee stays bent here.

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Really embodying the full
expression of this shape,

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whatever that
means to you today.

NOTE Paragraph

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Pro tip, it begins 
with your breath.

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So again, think
about your breath

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kind of expanding to all
four sides of your torso.

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So your rib cage on the left

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and right, side waist
kind of moves as you inhale.

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You feel that expansion 
and softens as you exhale.

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Again, big beach ball 
up and overhead.

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Give yourself some space,
lift the chest,

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maybe lift the chin,
look up towards the sky.

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Inhale, exhale,

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pivot on the back foot,
Warrior II,

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head over heart, 
heart over pelvis.

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Breathing deep here.

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And then inhale,
send the right fingertips

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all the way up and
over as you exhale,

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we frame that front foot,
plant the palms,

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this time step it back to Plank.

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Good, we're gonna
rock onto the outer edge

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of the right foot.

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Press away from your yoga
mat as you inhale, Side Plank,

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we can also bend that front
knee and bring the left foot

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to the ground is a
little kickstand here

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for this Side Plank.

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Everyone lift your right
waistline all the way up,

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extend through the crown,
find one deep breath here.

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Let it anchor
you in the posture.

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Just one cycle in and out,

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and then bring it
back through Plank,

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take a break if you need
to by lowering the knees

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and then we'll take it to
the outer edge of the left foot.

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Instead of modifying 
on the knees here,

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see if you can
modify by still staying

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on your outer edge
of your left foot,

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but bending the right knee,

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bringing it to that
kickstand position.

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And then everyone
lifting the hips up high,

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sending right
fingertips towards the sky.

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Let's take a cycle of 
breath here, inhale in deeply.

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And exhale completely.

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Beautiful. Come all the way
back down to your Plank.

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Awesome work,
slowly lower to the belly.

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Inhale, rise up for Cobra, 
deep breath (chuckles).

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And exhale to soften 
it down nice and easy.

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Good, curl the toes under,
press up to all fours.

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And this time we walk the
wrist underneath the shoulders,

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knees underneath the hips,
nice and meticulously.

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But this time we're gonna
lift the left leg up first,

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reach the right
fingertips forward, inhale in,

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exhale, draw your navel
up for that core connection.

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Then we're gonna reach behind.

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Grab the top of the
right foot, excuse me,

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top of the left foot,
top of the left toes,

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or maybe the ankle here.

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Then kick everything out.

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Press into your
foundation here as you inhale,

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look forward, breathe deep.

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Feel that nice, wide breath.

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And then slowly release.

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Good, now right foot lifts up,

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left fingertips reach forward.

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Big breath in.

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Exhale, we bend the right knee,
we extend the heart forward

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as we reach back, 
so we're keeping this length.

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Good, and then 
when you're ready,

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kicking the right toes out,
crown of the head lengthens.

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We're not crunching
in the back of the neck.

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We're pressing
away from the yoga mat.

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Good, inhale in deeply.

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And exhale, let it all go.

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Your choice, knees wide,

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hips back for Child's Pose

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or take it straight up
to Downward Facing Dog.

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So depending on how
you're feeling today,

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follow your bliss,
follow your breath.

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And just noticing 
the thoughts that

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come across your desk.

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Come into view.

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Just acknowledge
them and come back

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to the sound of your breath.

00:11:53.060 --> 00:11:56.320
My breath is my anchor.

00:11:56.320 --> 00:11:58.217
My anchor is my breath.

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If you're in Child's Pose,
go ahead and come on up.

00:12:02.730 --> 00:12:04.893
We'll all meet and
Downward Facing Dog.

00:12:05.960 --> 00:12:07.600
Inhale in deeply.

00:12:07.600 --> 00:12:09.270
As you exhale, bend your knees

00:12:09.270 --> 00:12:13.420
and walk your hands all the
way back towards your toes.

00:12:13.420 --> 00:12:14.903
Good, inhale, halfway lift.

00:12:14.903 --> 00:12:17.290
Really extend crown 
of the head forward.

00:12:17.290 --> 00:12:19.410
Exhale, soften and
release everything.

00:12:19.410 --> 00:12:22.950
Bend the knees and walk
your hands out to Plank.

00:12:22.950 --> 00:12:26.460
Good, then walk them all
the way back towards your toes.

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Inhale halfway, lift.

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Exhale, soften and fold.

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Walk the hands all the
way back out to Plank.

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Last time, walking them all
the way back towards the toes.

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Inhale, halfway lift.

00:12:39.708 --> 00:12:41.860
Exhale, Forward Fold,

00:12:41.860 --> 00:12:44.080
walking it all the
way back to Plank.

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Inhale in here.

00:12:45.509 --> 00:12:48.390
Exhale, slowly lower 
to the belly.

00:12:48.390 --> 00:12:50.960
Inhale, open up
through the chest.

00:12:50.960 --> 00:12:53.231
Rise up, Cobra.

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Exhale to soften and fold,
melt everything down.

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Inhale in here.

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Exhale, press up
to Plank or all fours

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and then peel your hips up high,

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Downward Facing Dog.

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Inhale in deeply here.

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Be disciplined about
your breath as you exhale,

00:13:10.620 --> 00:13:12.767
empty, empty, empty,
empty it out.

00:13:13.940 --> 00:13:15.634
Good, inhale to look forward.

00:13:15.634 --> 00:13:18.538
Exhale, to make your 
way to the top.

00:13:18.538 --> 00:13:21.500
Top edge of your mat,
Forward Fold.

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Good, again inhale, 
halfway lift.

00:13:23.320 --> 00:13:25.050
Just find length 
in the neck here.

00:13:25.050 --> 00:13:26.793
Nice flat back position.

00:13:26.793 --> 00:13:29.290
And exhale, soften and fold.

00:13:29.290 --> 00:13:30.840
Good, bring the
hands to the waistline.

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Bend your knees generously.

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Sit through that Chair Pose.

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So drop the heels back first.

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Excuse me, drop the hips
back towards the heels first

00:13:38.340 --> 00:13:40.250
and then rise up strong,

00:13:40.250 --> 00:13:42.010
power through all
four corners of the feet

00:13:42.010 --> 00:13:44.270
as you lift your heart,
Mountain Pose.

00:13:44.270 --> 00:13:45.812
Take a deep breath in.

00:13:45.812 --> 00:13:48.712
As you exhale, 
allow your fingertips to soften,

00:13:48.712 --> 00:13:51.120
hands gently at your side.

00:13:51.120 --> 00:13:53.890
Great, just take a moment
here to notice how you feel,

00:13:53.890 --> 00:13:55.798
observe your breath.

00:14:03.460 --> 00:14:05.520
Then slowly shift your
right to your left leg.

00:14:05.520 --> 00:14:07.020
You can take a gentle step back,

00:14:07.020 --> 00:14:09.603
just a slight step back
from the front edge of your mat.

00:14:10.770 --> 00:14:12.570
You're gonna shift your
weight to your left foot

00:14:12.570 --> 00:14:15.240
and slowly lift the
right knee all the way up,

00:14:15.240 --> 00:14:18.120
catching the front
of your right shin,

00:14:18.120 --> 00:14:21.070
balancing here in a
Standing One-Legged Tadasana.

00:14:21.070 --> 00:14:24.950
So you might find
that using a wall

00:14:24.950 --> 00:14:27.753
or a piece of
furniture is helpful here.

00:14:29.060 --> 00:14:32.455
If so, make that move now.

00:14:35.780 --> 00:14:37.690
Then we're gonna
slide the right hand down

00:14:37.690 --> 00:14:40.685
to the right ankle,

00:14:40.685 --> 00:14:43.935
left thumb comes 
to the sternum here,

00:14:45.470 --> 00:14:48.110
let this left thumb
be a marker for you

00:14:48.110 --> 00:14:49.450
to keep lifting your chest

00:14:49.450 --> 00:14:52.340
as you slowly drop
the right knee down,

00:14:52.340 --> 00:14:55.280
and we're gonna kick the
right knee all the way out.

00:14:55.280 --> 00:14:57.670
Maybe bringing the
right hand to shift

00:14:57.670 --> 00:15:00.440
to the right arch of the foot.

00:15:00.440 --> 00:15:02.720
Soft bend in that
standing leg here.

00:15:02.720 --> 00:15:05.690
Again, we can use
the left hand on a wall

00:15:05.690 --> 00:15:07.300
or a piece of
furniture for balance,

00:15:07.300 --> 00:15:10.500
or keep that left
thumb at the sternum.

00:15:10.500 --> 00:15:12.570
Inhale in deeply.
As you exhale,

00:15:12.570 --> 00:15:15.250
begin to kick the right
foot all the way up in space,

00:15:15.250 --> 00:15:17.840
opening up through
the right shoulder,

00:15:17.840 --> 00:15:21.390
drawing that right
shoulder blade in and down,

00:15:21.390 --> 00:15:24.890
and then maybe taking the
left fingertips forward here,

00:15:24.890 --> 00:15:27.100
soft bend and that standing leg,

00:15:27.100 --> 00:15:29.525
kicking the right
toes up towards the sky.

00:15:30.580 --> 00:15:34.810
Standing Bow or Dancer Pose,
neck is nice and long.

00:15:34.810 --> 00:15:38.809
If you fall, 
we'll catch you. Breathe deep.

00:15:40.290 --> 00:15:42.076
Remember the mantra.

00:15:43.040 --> 00:15:44.797
My anchor is my breath.

00:15:45.900 --> 00:15:48.023
My breath is my anchor.

00:15:49.040 --> 00:15:51.910
Good, then slowly release.

00:15:51.910 --> 00:15:53.410
Bring the right foot down,

00:15:53.410 --> 00:15:55.790
shake it out and let's
shift to the other side,

00:15:55.790 --> 00:15:57.905
shifting weight to the 
right foot. You got this.

00:15:59.913 --> 00:16:01.800
Capturing the front 
of that left knee

00:16:01.800 --> 00:16:04.400
or finding a modification
that feels right for you.

00:16:04.400 --> 00:16:08.380
As you work on getting a sense
of where your balance is at,

00:16:08.380 --> 00:16:10.880
and then we're gonna
allow that to kind of shift

00:16:10.880 --> 00:16:13.210
and evolve, of course,
through the daily moves,

00:16:13.210 --> 00:16:14.865
through the daily movement.

00:16:16.530 --> 00:16:19.350
Right thumb maybe
comes to the sternum.

00:16:19.350 --> 00:16:21.640
We'll drop the
left hand to the ankle,

00:16:21.640 --> 00:16:23.680
come through this
big quad stretch here.

00:16:24.680 --> 00:16:26.250
And then take
the left knee back.

00:16:26.250 --> 00:16:28.800
Maybe bringing the hand
to the arch of the foot,

00:16:28.800 --> 00:16:31.310
soft bend in that
standing leg, you got this.

00:16:31.310 --> 00:16:33.290
Hold on to your focus,

00:16:33.290 --> 00:16:36.460
focusing your attention 
on your breath here.

00:16:36.460 --> 00:16:38.560
As you slowly kick
the left knee out,

00:16:38.560 --> 00:16:40.260
maybe send the
right fingertips forward.

00:16:40.260 --> 00:16:42.540
Shoulders are relaxed.

00:16:42.540 --> 00:16:46.130
Make this shape yours today,
focus on the sensation.

00:16:46.130 --> 00:16:48.500
And again, affirm.

00:16:48.500 --> 00:16:50.820
My breath is my anchor.

00:16:50.820 --> 00:16:52.200
My anchor is my breath.

00:16:52.200 --> 00:16:55.903
We're kicking out with
the left foot, lifting it up.

00:16:58.540 --> 00:17:01.050
Navel draw us in and up,
one more breath here.

00:17:01.050 --> 00:17:04.950
As you inhale,
full expression today.

00:17:04.950 --> 00:17:08.640
And then exhale to
soften and release everything.

00:17:08.640 --> 00:17:09.950
Shake it out.

00:17:09.950 --> 00:17:12.582
Good, inhale, reach for the sky.

00:17:12.582 --> 00:17:16.510
As you exhale,
Forward Fold, nice and easy.

00:17:16.510 --> 00:17:18.346
Good, bend the knees,
plant the palms,

00:17:18.346 --> 00:17:20.400
step one foot
back then the other.

00:17:20.400 --> 00:17:24.400
Then slowly lower to the knees,
swing legs to one side,

00:17:24.400 --> 00:17:28.730
any side and come
on to your back. Yes.

00:17:28.730 --> 00:17:30.930
When you get there, 
hug the knees into your chest,

00:17:30.930 --> 00:17:33.270
give yourself a hug
and feel how sweet it is

00:17:33.270 --> 00:17:36.450
to really feel your own embrace.

00:17:36.450 --> 00:17:39.190
Close your eyes,
relax your shoulders.

00:17:39.190 --> 00:17:42.600
As we wind it down, cool it off,

00:17:42.600 --> 00:17:45.879
massaging the low back
with some soft, easy movement.

00:17:53.160 --> 00:17:57.138
Nice, and then release
the feet to the ground.

00:17:57.991 --> 00:18:00.300
Bring the feet
as wide as the mat,

00:18:00.300 --> 00:18:01.890
knees are gonna fall in,

00:18:01.890 --> 00:18:04.899
hands come to rest
gently on your belly.

00:18:09.520 --> 00:18:12.790
Close your eyes and
just allow the body

00:18:12.790 --> 00:18:14.253
to get really heavy here.

00:18:15.120 --> 00:18:17.408
Slide your hands to your belly.

00:18:19.290 --> 00:18:22.433
And this time, 
as you continue to

00:18:23.193 --> 00:18:25.168
bring more awareness,

00:18:26.410 --> 00:18:30.423
more consciousness
to the way you breathe,

00:18:35.290 --> 00:18:38.300
repeat after me, you can
just repeat in your head

00:18:38.300 --> 00:18:41.003
or you can repeat
quietly to yourself.

00:18:42.120 --> 00:18:44.685
My breath is my anchor.

00:18:47.370 --> 00:18:49.525
My anchor is my breath.

00:18:55.100 --> 00:18:57.310
Repeat after me
quietly to yourself.

00:18:57.310 --> 00:18:59.620
My breath is my anchor.

00:19:02.010 --> 00:19:03.995
My anchor is my breath.

00:19:07.110 --> 00:19:08.783
Soften the skin of the forehead.

00:19:08.783 --> 00:19:10.196
Relax your jaw.

00:19:10.196 --> 00:19:13.400
Just notice if you're
holding or gripping anywhere

00:19:13.400 --> 00:19:16.120
in the muscles of
the neck, the shoulder,

00:19:16.120 --> 00:19:19.880
around the hips or the thighs,
the ankles, the calves,

00:19:19.880 --> 00:19:22.870
the toes, 
even in the hands, the fingers,

00:19:22.870 --> 00:19:26.179
the arms,
softening and releasing.

00:19:29.330 --> 00:19:31.000
Check out the shoulders.

00:19:31.000 --> 00:19:33.367
Just relax the
shoulders a little more.

00:19:39.500 --> 00:19:41.280
So we'll take this mantra,

00:19:41.280 --> 00:19:46.090
this affirmation with us
into the rest of this journey.

00:19:46.090 --> 00:19:48.760
You can take it
off the mat as well.

00:19:48.760 --> 00:19:52.764
Just remembering 
that your breath is

00:19:54.059 --> 00:19:56.085
right, your best friend.

00:19:57.630 --> 00:19:59.840
It's always there for you

00:19:59.840 --> 00:20:03.100
and it's always a great 
place to start when you need

00:20:04.567 --> 00:20:06.201
to move.

00:20:18.740 --> 00:20:22.780
Let's take one final,
collective breath together.

00:20:22.780 --> 00:20:26.713
It's meaningful to be
able to breathe together.

00:20:29.570 --> 00:20:30.403
Here we go.

00:20:30.403 --> 00:20:32.200
Draw the palms
together and inhale,

00:20:32.200 --> 00:20:34.173
thumbs up to the forehead.

00:20:36.980 --> 00:20:39.143
And a final exhale here.

00:20:40.380 --> 00:20:42.443
Just noticing how you feel.

00:20:43.680 --> 00:20:46.780
Then maybe opening the
eyes and using your thumbs

00:20:46.780 --> 00:20:51.760
to gently massage
above your eyebrows here.

00:20:51.760 --> 00:20:54.710
Yes, and then you can
start to move the legs

00:20:55.999 --> 00:20:59.900
and have an
amazing rest of the day.

00:20:59.900 --> 00:21:02.150
I will see you
tomorrow for Day 17.

00:21:02.150 --> 00:21:04.639
Do not miss it.
Can't wait.

00:21:04.639 --> 00:21:07.020
'Til then, take good care.

00:21:07.020 --> 00:21:07.853
Namaste.

00:21:11.570 --> 00:21:15.504
(soft upbeat music)