WEBVTT

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- Howdy everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 16,

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Discipline.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my darling friend,
welcome back.

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Here we are, 
Benji is looking out

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at some deer behind me.

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Come on down to the ground.

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Thank you so
much for being here.

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Sit up tall on a blanket,
or block, or a towel

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if you have one,
if not, no worries.

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And you know what to do,

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the discipline

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of showing up,

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the practice of
drawing your attention

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inward,

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that's how we'll begin.

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Take your time

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settling in here.

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I'd like to remind 
you as we start,

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as we began our discipline
practice that, you know,

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drawing our attention inward,
focusing inward,

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it's a little bit easier
said than done some days.

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So just remember,

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this is a practice,
this is a process.

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Whatever you're coming to
the mat with today is all good.

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Glad you're here. Close 
your eyes or soften your gaze

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gently down past your nose.

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Tuck your chin just slightly

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to feel that lengthening
in the back of the neck.

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And if you haven't already,

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gift yourself with a 
nice big inhale in here.

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And an exhale to
drop the shoulders.

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So relax your shoulders down

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and you might start
to lift your heart here.

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As we practice
more regularly together

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you'll start to
just organically,

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and I do use that
word judiciously,

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just start to organically see

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how the body
starts to move as one.

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So if I take a deep breath in

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and use my exhale to
relax the shoulders,

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my heart might
actually respond by lifting.

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And maybe with
the heart lifting,

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my legs might get
a little heavier

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and the awareness just starts
to trickle into all parts.

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And if you're like, "Girl, 
I am not there yet." All good.

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Let's just start
to notice the breath.

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We can all relax
the shoulders a bit.

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And then we're just gonna
start with some slow circles

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with the nose, 
one way and then the other.

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And as you do this, try to
keep the length in your spine.

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And we're always showing up

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to work with
what we have, right?

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You know, there's a
famous little phrase

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my dad reminded me of recently,

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that hear it a lot in the arts,
in the biz, just kidding.

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But it's, "Use it," right?

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Use it, if you're
feeling distracted

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or if your energy's this
or that, it's like, use it.

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So,

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as we focus on the
discipline of the practice,

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remember, all these things
that you think are distractions

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or maybe not
working in your favor,

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use it.

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And it's really about
trusting the process, right?

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Which we are gonna
honor and talk about

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a little more in the future.

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Okay. After you've gone one way
and then the other hopefully,

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we're gonna take the right
hand over the left shoulder,

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left hand over
the right shoulder.

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We're gonna inhale in,
lift the elbows.

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And exhale, navel draws back.
This is your Cat Pose,

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spinal flexion,
round through the spine.

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Good. Inhale, lift the elbows.

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Long Puppy belly.

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And exhale, chin to chest,
round through the spine.

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Feel that low back stretch.

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And one more time, inhale, lift.

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And exhale, round.

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Good. From here, just
slide the right arm forward,

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left hand's on the arm.

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We're gonna slide it all
the way down to the wrist.

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Drop your right shoulder.

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Good, turn to look
past your right shoulder.

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And then come back to center.

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Left hand to right shoulder,

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right arm crosses
on top this time.

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Right hand to left shoulder.
Inhale. Get long.

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See if you can really
grow in the side waist here.

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So we're lifting through
the right side, left side

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and the front
body gets long here.

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And then exhale, chin to chest,
round it through.

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Head gets heavy and
the back line gets long.

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Good. Inhale, front
line gets along. Big breath.

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Thighs are heavy, rooting down.

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And exhale, chin to chest,
back line gets long.

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Inhale, lift the elbows.

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And exhale, chin to chest.

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Good. Inhale to center.

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Send your left arm all
the way through, magic,

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and then right hand
slides down to the wrist.

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Drop your left
shoulder in space.

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And when you're ready,

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turn your gaze past your
left shoulder. Breath deep.

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Good, inhale in here.

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Exhale, come back to center.

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Right hand to the left knee,

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left fingertips
behind for a twist.

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Inhale the lift and lengthen.

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Exhale to journey 
into your twist.

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Inhale to lift and lengthen.

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Imagine you're looking
past your left shoulder

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on this exhale,
looking out the window,

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looking for some deer.

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Sweet. All the
way through center.

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Take it to the other side.
You know what to do here.

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Inhale to lift and lengthen.

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Exhale to journey 
into your twist.

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One more cycle of breath.

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And then come back
to center. Beautiful.

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Hands are gonna come
behind the hips here,

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we're gonna bring the
feet to the earth, knees up.

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We're gonna windshield
wiper the legs to the left.

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Keep the heart and chest lifted.

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And over to the right.

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Oh, okay. And over to the left.

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Heart lifted.

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And over to the right.

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And one more time on
each side, over to the left,

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left hip externally rotated,
right hip internally.

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We might take the left ankle,
cross it over the right here.

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And then let's flex both
feet as we lift the chest,

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press away from the yoga mat.

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We're not collapsing into the
hands or the wrists even here.

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Yes. Back through center,
here we go.

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And maybe
crossing the right ankle

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over the top of the left thigh.

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Flex both feet here,
lift your chest.

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We're not
crashing into the palms.

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Okie doke. 
And then back to center,

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return to your
cross-legged seat.

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I might invite you to
reverse the cross of your legs,

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so it might be the
one that feels weird.

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I can say that now
I feel pretty even,

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whether my right leg is in front
or my left leg is in front,

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but that was not
always the case.

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Alright, so we're
returning to Sukhasana.

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And in Sukhasana, 
we call this the easy pose,

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or the pose of ease,
is not always easy.

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But we're wanting to
come to a centered spot

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where we can

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reunite with our breath,

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and ultimately
sit in meditation.

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So, do lift the
hips up if you like

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and just know that
that's where we're headed.

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That's where we're aiming
to find ease in this shape.

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So you can make
little adjustments

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that I would never
even know about maybe

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because I'm not in your body.

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You can find little
adjustments along the way

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to find more
ease in this posture.

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So as we begin the second half

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or we kind of continue in
the second half of this journey,

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we're gonna focus on
breathing in through the nose

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and out through the nose.

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And kind of reserving this
exhale out through the mouth

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for moments when we feel
like we need to release heat

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or moments when we feel like
we wanna sigh something out,

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or if we're doing
another breath technique.

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But I'm going to
invite you to focus

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or maybe you've been
working on this already,

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so refocus on breathing
in through the nostrils

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and out through the nostrils.

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And so we're gonna work
with a little a ratio today,

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or a couple of different ratios

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to help us just kind
of get in that practice

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of breathing in through the nose

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and out through the
nose only, or mostly.

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And in addition to just
kind of get some practice

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at the discipline of
breathing more slowly.

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So find your Sukhasana.

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Hands can rest gently

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on the tops of the
thighs or the knees.

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Think about, I know I've
said this a million times,

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but just in case someone hears
it for the first time today,

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think about not only
lifting through the front line

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and the back line, but
the two side bodies too.

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So we're kind of
lifting the whole torso.

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And as you breathe in,

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think about taking
a nice wide breath

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that expands laterally, right?

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So we're not just
breathing down and up

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which we've been
working on. Awesome.

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We're now kind of
thinking about as we breathe in

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and send it down,

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opening up through all
four sides of the torso.

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Just some food for thought,

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'cause once we kind of get
in our heads with the ratio,

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we can kinda lose
the depth of breath

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that you've already
found on this journey

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and I want you to maintain that

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because it's super good
for you. (laugh)

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Okay.

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So nice and easy, 
let's just take, no counting,

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a big inhale in
through the nostrils.

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And go ahead and
connect it to the exhale out

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through the nostrils.

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So no real focused breath
retention or pause in between.

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We're gonna save that.

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So just nice, easy 
inhale in through the nose.

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Good. Keep the lips sealed.
Exhale through the nose.

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And one more time inhale 
in through the nose.

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And exhaling out through 
the nose, nice and easy.

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Alright, so now we're
gonna start with the small ratio

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of breathing in 
for a three count

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and exhaling on a four count.

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Don't panic, I'll guide you.

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Remember the theme of
today's practice, Discipline,

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so stay focused.

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If you need to adjust your
seat at any time, please do.

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So, inhaling for three count,
exhaling for a four count,

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no pause or breath
retention in between.

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Nice and easy,
and nice and slow.

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Okay, so take an inhale 
one more for nothing.

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Exhale to empty it out.

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And we'll begin
inhaling for one,

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two,

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three.

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Exhaling for four,

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three,

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two,

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one.

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Inhale, one,

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two,

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three.

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Exhale, four,

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three,

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two, one.

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Nice wide breath.
Inhale for one,

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two,

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three. Out through 
the nose for four,

00:12:38.120 --> 00:12:39.370
three,

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two, one.

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Inhale, one,

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two,

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three.

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Exhale, four,

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three,

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two, one.

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Inhale, one,

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two,

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three.

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Good, exhale, four,

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three,

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two, one.

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Inhale, one,

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two,

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three.

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Exhale, four,

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three,

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two, one.

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Slowing it down. One,

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two,

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three.

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Exhale, four,

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three,

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two, one.

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Inhale, one,

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two,

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three.

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Exhale, four,

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three,

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two, and one.

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Beautiful. Let that ratio go.

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Breathe nice and easy here.

00:13:38.670 --> 00:13:41.070
And just observe.
Observe how you feel.

00:13:41.070 --> 00:13:42.310
Notice how that went.

00:13:42.310 --> 00:13:44.080
Maybe you're like, 
"Ooh, I think I dig ratios."

00:13:44.080 --> 00:13:44.913
Or maybe you're like,

00:13:44.913 --> 00:13:46.677
"Oh my gosh this is
gonna require some discipline,

00:13:46.677 --> 00:13:49.920
"and so focused,
focus on my part."

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So, all responses are good.

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Just make sure
you're paying attention.

00:13:57.550 --> 00:13:59.250
Alright, Benji. Are we safe?

00:13:59.250 --> 00:14:00.913
Any deer out there, buddy?

00:14:01.970 --> 00:14:03.263
Are you a little deer?

00:14:04.100 --> 00:14:05.600
He is like my little deer.

00:14:05.600 --> 00:14:08.423
Okay. If you wanna reverse
the cross of your legs now,

00:14:09.840 --> 00:14:11.584
you can, I'm going to.

00:14:12.210 --> 00:14:14.770
And now we're
gonna inhale for four,

00:14:14.770 --> 00:14:17.705
exhale for, yup,
you guessed it, five.

00:14:19.980 --> 00:14:22.710
So let's just take one
cycle of breath to begin,

00:14:22.710 --> 00:14:24.701
inhale in through the nose.

00:14:26.170 --> 00:14:28.597
And exhaling out
through the nose.

00:14:29.520 --> 00:14:31.341
And inhaling to begin.

00:14:31.341 --> 00:14:33.660
Inhale for one,

00:14:33.660 --> 00:14:34.910
two,

00:14:34.910 --> 00:14:36.443
three, four.

00:14:36.443 --> 00:14:38.300
Exhale, five,

00:14:38.300 --> 00:14:39.660
four,

00:14:39.660 --> 00:14:40.860
three,

00:14:40.860 --> 00:14:42.240
two, one.

00:14:42.240 --> 00:14:44.340
Inhale, one,

00:14:44.340 --> 00:14:45.730
two,

00:14:45.730 --> 00:14:47.443
three, four.

00:14:47.443 --> 00:14:49.550
Exhale, five,

00:14:49.550 --> 00:14:50.880
four,

00:14:50.880 --> 00:14:52.200
three,

00:14:52.200 --> 00:14:53.530
two, one.

00:14:53.530 --> 00:14:54.450
Slow it down.

00:14:54.450 --> 00:14:55.730
One,

00:14:55.730 --> 00:14:57.150
two,

00:14:57.150 --> 00:14:58.713
three, four.

00:14:58.713 --> 00:15:00.930
Exhale, five,

00:15:00.930 --> 00:15:02.300
four,

00:15:02.300 --> 00:15:03.650
three,

00:15:03.650 --> 00:15:05.130
two, one.

00:15:05.130 --> 00:15:07.150
Inhale, one,

00:15:07.150 --> 00:15:08.500
two,

00:15:08.500 --> 00:15:10.233
three, four.

00:15:10.233 --> 00:15:12.500
Exhale, five,

00:15:12.500 --> 00:15:13.920
four,

00:15:13.920 --> 00:15:15.370
three,

00:15:15.370 --> 00:15:17.043
two, one.

00:15:17.043 --> 00:15:19.130
Inhale, one,

00:15:19.130 --> 00:15:20.470
two,

00:15:20.470 --> 00:15:22.123
three, four.

00:15:22.123 --> 00:15:24.220
Exhale, five,

00:15:24.220 --> 00:15:25.520
four,

00:15:25.520 --> 00:15:26.770
three,

00:15:26.770 --> 00:15:28.590
two, and one.

00:15:28.590 --> 00:15:30.671
Nice and easy.
Let that go.

00:15:32.105 --> 00:15:33.860
And just observe.

00:15:33.860 --> 00:15:36.162
Notice how it went.

00:15:36.162 --> 00:15:38.359
Notice how you feel.

00:15:43.550 --> 00:15:45.700
Sit up nice and tall again,

00:15:45.700 --> 00:15:47.880
take the left hand to
the left side of the mat.

00:15:47.880 --> 00:15:50.160
Reach the right fingertips
all the way up towards the sky

00:15:50.160 --> 00:15:52.530
as if you were
trying to touch a cloud.

00:15:52.530 --> 00:15:54.000
You can wiggle the fingertips.

00:15:54.000 --> 00:15:56.870
Inhale in, exhale, 
take those fingers

00:15:56.870 --> 00:15:58.550
all the way over
towards the left side

00:15:58.550 --> 00:16:01.250
as you hug your left
elbow into the waistline.

00:16:02.180 --> 00:16:04.420
Now, let your right
hip get really heavy here.

00:16:04.420 --> 00:16:06.140
See if you can create more space

00:16:06.140 --> 00:16:07.800
between the right waistline

00:16:07.800 --> 00:16:10.883
as you pull the
right thumb back in space.

00:16:12.580 --> 00:16:15.330
Good. Come back to center,
right hand down to the earth,

00:16:15.330 --> 00:16:18.230
left fingertips
up towards the sky.

00:16:18.230 --> 00:16:21.800
Try to reach a cloud,
wiggle the fingertips

00:16:21.800 --> 00:16:23.780
and then take it over here.

00:16:23.780 --> 00:16:27.900
Same thing, creating
space in that left side waist

00:16:27.900 --> 00:16:30.041
as you hug the right elbow in.

00:16:34.778 --> 00:16:38.690
Pull the left thumb back,
left hip gets really heavy here.

00:16:38.690 --> 00:16:40.935
And then come back to center.

00:16:42.090 --> 00:16:43.120
Alright.

00:16:44.400 --> 00:16:47.250
So, yep, we're continuing.

00:16:47.250 --> 00:16:50.650
We're gonna inhale for
five now, exhale for six,

00:16:50.650 --> 00:16:53.610
and this time, if you're 
not already trying this,

00:16:53.610 --> 00:16:54.610
try to close your eyes

00:16:54.610 --> 00:16:57.030
or soften your gaze down
gently past your nose

00:16:57.030 --> 00:17:00.270
as we've been doing, finding a 
soft little focal point

00:17:00.270 --> 00:17:03.657
just so that your
periphery gets soft,

00:17:05.630 --> 00:17:06.930
or close your eyes.

00:17:06.930 --> 00:17:08.870
Alright, one cycle of
breath here together

00:17:08.870 --> 00:17:09.703
and then we'll begin.

00:17:09.703 --> 00:17:12.583
Inhale in through the nostrils.

00:17:12.583 --> 00:17:14.951
Stick with me.
Exhale out through the nostrils.

00:17:16.580 --> 00:17:17.720
Inhaling for five.

00:17:17.720 --> 00:17:18.880
One,

00:17:18.880 --> 00:17:20.040
two,

00:17:20.040 --> 00:17:21.150
three,

00:17:21.150 --> 00:17:22.473
four, five.

00:17:22.473 --> 00:17:24.670
And exhaling for six,

00:17:24.670 --> 00:17:25.740
five,

00:17:25.740 --> 00:17:26.920
four,

00:17:26.920 --> 00:17:27.970
three,

00:17:27.970 --> 00:17:29.060
two, one.

00:17:29.060 --> 00:17:31.780
Listen to your breath.
Inhale for one,

00:17:31.780 --> 00:17:32.910
two,

00:17:32.910 --> 00:17:33.980
three,

00:17:33.980 --> 00:17:35.463
four, five.

00:17:35.463 --> 00:17:37.440
Exhale for six,

00:17:37.440 --> 00:17:38.500
five,

00:17:38.500 --> 00:17:39.740
four,

00:17:39.740 --> 00:17:40.940
three,

00:17:40.940 --> 00:17:42.120
two, one.

00:17:42.120 --> 00:17:44.330
Good. Inhale for one,

00:17:44.330 --> 00:17:45.570
two,

00:17:45.570 --> 00:17:46.620
three,

00:17:46.620 --> 00:17:47.453
four, five.

00:17:47.453 --> 00:17:50.020
Connect it to your exhale, six,

00:17:50.020 --> 00:17:51.030
five,

00:17:51.030 --> 00:17:52.260
four,

00:17:52.260 --> 00:17:53.159
three,

00:17:53.159 --> 00:17:54.733
two, one.

00:17:54.733 --> 00:17:56.790
Inhale for one,

00:17:56.790 --> 00:17:58.040
two,

00:17:58.040 --> 00:17:59.290
three,

00:17:59.290 --> 00:18:00.963
four, five.

00:18:00.963 --> 00:18:02.540
Exhale for, 
(clears throat) excuse me,

00:18:02.540 --> 00:18:04.560
six, (chuckles) five,

00:18:04.560 --> 00:18:05.820
four,

00:18:05.820 --> 00:18:07.130
three,

00:18:07.130 --> 00:18:08.640
two, one.

00:18:08.640 --> 00:18:10.750
Inhale for one,

00:18:10.750 --> 00:18:12.070
two,

00:18:12.070 --> 00:18:13.250
three,

00:18:13.250 --> 00:18:14.863
four, five.

00:18:14.863 --> 00:18:17.030
Exhale for six,

00:18:17.030 --> 00:18:18.150
five,

00:18:18.150 --> 00:18:19.460
four,

00:18:19.460 --> 00:18:20.570
three,

00:18:20.570 --> 00:18:22.040
two, and one.

00:18:22.040 --> 00:18:23.835
Let it go.

00:18:25.500 --> 00:18:27.319
Notice how you feel.

00:18:32.700 --> 00:18:37.283
And jumping right in, inhaling
for six, exhaling for seven.

00:18:39.600 --> 00:18:40.910
We're just getting started.

00:18:40.910 --> 00:18:42.570
You do not have to master this.

00:18:42.570 --> 00:18:44.570
If you find that you're at
the bottom of that breath,

00:18:44.570 --> 00:18:46.733
really empty, empty, emptying,

00:18:47.620 --> 00:18:50.680
it's a classic term, "Empty, empty,
emptying," that's good.

00:18:50.680 --> 00:18:52.690
That is good stuff. 
That is so good.

00:18:52.690 --> 00:18:54.310
We wanna get to that place.

00:18:54.310 --> 00:18:56.380
So, just play around 
there and remember,

00:18:56.380 --> 00:19:00.111
we're here to learn,
you know, we're here to,

00:19:01.990 --> 00:19:05.530
to learn and to
explore the tools of yoga,

00:19:05.530 --> 00:19:09.240
in an effort to know ourselves
better and to be healthier.

00:19:09.240 --> 00:19:13.763
So if the going gets
tough or you get frustrated,

00:19:14.700 --> 00:19:16.943
take a moment and
then just jump back in.

00:19:18.190 --> 00:19:22.573
Okay, so we're inhaling
for six, exhaling for seven.

00:19:24.130 --> 00:19:25.680
And then after that, 
we only have one more round

00:19:25.680 --> 00:19:28.010
'cause I'm making
it cute for Day 16.

00:19:28.010 --> 00:19:30.810
We're gonna do inhale for eight,
exhale for eight. Okay.

00:19:31.750 --> 00:19:35.220
So, one cycle of breath
here together to begin, ready?

00:19:35.220 --> 00:19:36.919
In through the nose.

00:19:38.587 --> 00:19:41.493
Sit up nice and tall.
Exhale through the nostrils.

00:19:43.040 --> 00:19:45.920
And here we go,
inhaling for one,

00:19:45.920 --> 00:19:47.060
two,

00:19:47.060 --> 00:19:48.270
three,

00:19:48.270 --> 00:19:49.330
four,

00:19:49.330 --> 00:19:50.670
five, six.

00:19:50.670 --> 00:19:53.200
Connect it to
your exhale, seven,

00:19:53.200 --> 00:19:54.480
six,

00:19:54.480 --> 00:19:55.550
five,

00:19:55.550 --> 00:19:56.650
four,

00:19:56.650 --> 00:19:57.720
three,

00:19:57.720 --> 00:19:58.840
two, one.

00:19:58.840 --> 00:20:00.720
Inhale one,

00:20:00.720 --> 00:20:01.820
two,

00:20:01.820 --> 00:20:02.850
three,

00:20:02.850 --> 00:20:03.970
four,

00:20:03.970 --> 00:20:05.353
five, six.

00:20:05.353 --> 00:20:07.173
Exhale, seven,

00:20:07.173 --> 00:20:08.257
six,

00:20:08.257 --> 00:20:09.491
five,

00:20:09.491 --> 00:20:10.510
four,

00:20:10.510 --> 00:20:11.553
three,

00:20:11.553 --> 00:20:12.921
two, one.

00:20:12.921 --> 00:20:14.792
Inhale, one,

00:20:14.792 --> 00:20:15.949
two,

00:20:15.949 --> 00:20:16.938
three,

00:20:16.938 --> 00:20:17.965
four,

00:20:17.965 --> 00:20:19.532
five, six.

00:20:19.532 --> 00:20:21.302
Exhale, seven,

00:20:21.302 --> 00:20:22.353
six,

00:20:22.353 --> 00:20:23.437
five,

00:20:23.437 --> 00:20:24.549
four,

00:20:24.549 --> 00:20:25.596
three,

00:20:25.596 --> 00:20:27.082
two, one.

00:20:27.082 --> 00:20:29.186
Inhale, one,

00:20:29.186 --> 00:20:30.298
two,

00:20:30.298 --> 00:20:31.438
three,

00:20:31.438 --> 00:20:32.512
four,

00:20:32.512 --> 00:20:34.111
five, six.

00:20:34.111 --> 00:20:36.072
Exhale, seven,

00:20:36.072 --> 00:20:37.242
six,

00:20:37.242 --> 00:20:38.445
five,

00:20:38.445 --> 00:20:39.504
four,

00:20:39.504 --> 00:20:40.568
three,

00:20:40.568 --> 00:20:42.066
two, one.

00:20:42.066 --> 00:20:43.920
Inhale, one,

00:20:43.920 --> 00:20:45.020
two,

00:20:45.020 --> 00:20:46.230
three,

00:20:46.230 --> 00:20:47.360
four,

00:20:47.360 --> 00:20:48.883
five, six.

00:20:48.883 --> 00:20:50.720
Exhale, seven,

00:20:50.720 --> 00:20:51.930
six,

00:20:51.930 --> 00:20:53.010
five,

00:20:53.010 --> 00:20:54.130
four,

00:20:54.130 --> 00:20:55.260
three,

00:20:55.260 --> 00:20:57.136
two, empty on the one.

00:20:57.136 --> 00:20:58.711
And let it go.

00:20:58.711 --> 00:21:01.163
(clears throat) Excuse me.

00:21:02.484 --> 00:21:05.670
Notice how you feel.

00:21:11.050 --> 00:21:14.302
Sweet. Send the legs out
in front, nice and easy.

00:21:16.550 --> 00:21:19.650
On your next inhale, reach
for the sky. Nice and easy.

00:21:19.650 --> 00:21:22.040
Feel free to bend
the knees if you like.

00:21:22.040 --> 00:21:23.820
Exhale, think up and over,

00:21:23.820 --> 00:21:25.890
take your heart up and over

00:21:25.890 --> 00:21:28.260
as if you maybe had
like a little ball,

00:21:28.260 --> 00:21:31.740
or maybe just, we
could use our sweet bellies.

00:21:31.740 --> 00:21:34.570
Draw your bellies up and over.

00:21:34.570 --> 00:21:36.630
So just wanna
create length in the spine

00:21:36.630 --> 00:21:39.520
rather than going
in short-cutting.

00:21:39.520 --> 00:21:41.820
And then we'll allow
the hands to rest gently

00:21:41.820 --> 00:21:45.753
on the ankles, the shins,
the calves, the feet.

00:21:47.760 --> 00:21:50.642
And then we can work
to straighten the legs if that's,

00:21:52.204 --> 00:21:54.420
on the menu and if not,

00:21:54.420 --> 00:21:56.123
keep them nice and bent here.

00:21:57.000 --> 00:21:59.770
Then everyone, draw the
shoulder blades together.

00:21:59.770 --> 00:22:03.970
So in, towards each other
and then down the back body,

00:22:03.970 --> 00:22:06.010
and then carve a
line with your nose

00:22:06.010 --> 00:22:07.210
as if you're a little kitty cat

00:22:07.210 --> 00:22:08.910
pushing a ball of yarn forward.

00:22:08.910 --> 00:22:10.961
Inhale, look forward.

00:22:12.470 --> 00:22:13.470
And exhale,

00:22:13.470 --> 00:22:17.590
Forward Fold all the
way in. Your version.

00:22:17.590 --> 00:22:19.760
Just want you 
to take a second to

00:22:19.760 --> 00:22:21.800
drop the weight of the head,

00:22:21.800 --> 00:22:25.479
close your eyes and
just breathe nice and easy.

00:22:29.550 --> 00:22:32.450
Alright. Tuck your
chin into your chest,

00:22:32.450 --> 00:22:35.590
feel that energy drawing
up from the pelvic floor.

00:22:35.590 --> 00:22:36.740
So every time we do a roll up,

00:22:36.740 --> 00:22:39.620
we have a great chance to
lift up from the pelvic floor,

00:22:39.620 --> 00:22:43.870
and really feel this
connection to the spine.

00:22:45.070 --> 00:22:47.530
That's like one of
the more nerdy things

00:22:47.530 --> 00:22:48.930
I've ever said in my life,
but it's true.

00:22:48.930 --> 00:22:51.410
It's like, every time we do
a roll up in this practice,

00:22:51.410 --> 00:22:54.370
you have this like,
buffet of things

00:22:54.370 --> 00:22:56.730
that you can kind of
bring your awareness to,

00:22:56.730 --> 00:22:57.880
and pelvic floor,

00:22:57.880 --> 00:23:00.150
healthy pelvic floor
is always a good idea.

00:23:00.150 --> 00:23:03.610
So, and just right,
this awareness of spine.

00:23:03.610 --> 00:23:06.443
Alright, come back
to your nice comfy seat.

00:23:12.820 --> 00:23:16.270
And we're gonna end
with a pretty long ratio.

00:23:16.270 --> 00:23:18.030
This is a little bit advanced,

00:23:18.030 --> 00:23:20.080
but I wanted to kind
of go for the gold today,

00:23:20.080 --> 00:23:21.620
and then we'll break it up,

00:23:21.620 --> 00:23:25.550
and we'll start adding some
moments of pause and retention

00:23:25.550 --> 00:23:27.579
in between the breath.
But remember, for today,

00:23:27.579 --> 00:23:30.110
we're just connecting 
the inhale and the exhale.

00:23:30.110 --> 00:23:31.540
And because we're awesome,

00:23:31.540 --> 00:23:34.940
and because we're here
on a quest for the breath

00:23:35.850 --> 00:23:39.120
to unite with ourselves

00:23:39.120 --> 00:23:40.833
and each other,
let's go for it.

00:23:40.833 --> 00:23:43.450
We're gonna inhale for
eight, exhale for eight.

00:23:43.450 --> 00:23:45.150
If at any time you
don't feel comfortable,

00:23:45.150 --> 00:23:48.610
you drop the ratio and you
can return to any movement

00:23:48.610 --> 00:23:50.000
that we've already introduced.

00:23:50.000 --> 00:23:54.070
Whether it's neck circles, maybe
some movement with the arms

00:23:54.070 --> 00:23:57.180
or grounding by
bringing the hands to the earth,

00:23:57.180 --> 00:24:00.006
or of course the Forward Fold.

00:24:01.050 --> 00:24:04.290
If you're feeling light-headed
skip the Forward Fold. Okay?

00:24:04.290 --> 00:24:07.140
If you just need some grounding
on this, nice stretching.

00:24:10.100 --> 00:24:11.533
Alrighty.

00:24:12.610 --> 00:24:16.400
Eight and eight,
aren't we great?

00:24:16.400 --> 00:24:19.230
Day 16, let's go!

00:24:19.230 --> 00:24:21.829
Okay. Inhale in 
through the nose. (chuckles)

00:24:23.750 --> 00:24:25.512
Exhale out 
through the nose.

00:24:27.030 --> 00:24:28.743
And here we go.
Inhale for one,

00:24:29.690 --> 00:24:31.000
two,

00:24:31.000 --> 00:24:32.290
three,

00:24:32.290 --> 00:24:33.520
four,

00:24:33.520 --> 00:24:34.460
five, you got it,

00:24:34.460 --> 00:24:35.937
six,

00:24:35.937 --> 00:24:37.290
seven, eight.

00:24:37.290 --> 00:24:39.180
Exhale eight,

00:24:39.180 --> 00:24:40.350
seven,

00:24:40.350 --> 00:24:41.460
six,

00:24:41.460 --> 00:24:42.730
five,

00:24:42.730 --> 00:24:43.910
four,

00:24:43.910 --> 00:24:45.040
three,

00:24:45.040 --> 00:24:46.390
two, one.

00:24:46.390 --> 00:24:48.350
Inhale, one,

00:24:48.350 --> 00:24:49.530
two,

00:24:49.530 --> 00:24:50.780
three,

00:24:50.780 --> 00:24:51.980
four,

00:24:51.980 --> 00:24:53.040
five,

00:24:53.040 --> 00:24:54.140
six,

00:24:54.140 --> 00:24:55.502
seven, eight.

00:24:55.502 --> 00:24:57.250
Exhale, eight,

00:24:57.250 --> 00:24:58.460
seven,

00:24:58.460 --> 00:24:59.740
six,

00:24:59.740 --> 00:25:00.780
five,

00:25:00.780 --> 00:25:01.980
four,

00:25:01.980 --> 00:25:03.340
three,

00:25:03.340 --> 00:25:04.460
empty it out.

00:25:04.460 --> 00:25:06.520
Inhale, one,

00:25:06.520 --> 00:25:07.680
two,

00:25:07.680 --> 00:25:08.720
three,

00:25:08.720 --> 00:25:09.980
four,

00:25:09.980 --> 00:25:11.010
five,

00:25:11.010 --> 00:25:12.080
six,

00:25:12.080 --> 00:25:14.124
seven, eight.

00:25:14.124 --> 00:25:15.330
Eight,

00:25:15.330 --> 00:25:16.570
seven,

00:25:16.570 --> 00:25:17.700
six,

00:25:17.700 --> 00:25:18.730
five,

00:25:18.730 --> 00:25:19.890
four,

00:25:19.890 --> 00:25:21.070
three,

00:25:21.070 --> 00:25:22.130
two, one.

00:25:22.130 --> 00:25:24.090
Last round, one,

00:25:24.090 --> 00:25:25.220
two,

00:25:25.220 --> 00:25:26.320
three,

00:25:26.320 --> 00:25:27.380
four,

00:25:27.380 --> 00:25:28.400
five,

00:25:28.400 --> 00:25:29.490
six,

00:25:29.490 --> 00:25:30.857
seven, eight.

00:25:30.857 --> 00:25:32.640
And exhale, eight,

00:25:32.640 --> 00:25:33.790
seven,

00:25:33.790 --> 00:25:34.950
six,

00:25:34.950 --> 00:25:36.110
five,

00:25:36.110 --> 00:25:37.170
four,

00:25:37.170 --> 00:25:38.230
three,

00:25:38.230 --> 00:25:40.210
two, empty, one.

00:25:40.210 --> 00:25:42.220
Let your breath come back now

00:25:42.220 --> 00:25:44.503
to a nice, easy natural rhythm.

00:25:45.620 --> 00:25:46.870
Try not to fidget here.

00:25:46.870 --> 00:25:50.060
Please close your eyes,
tuck your chin.

00:25:50.060 --> 00:25:52.190
Ground your hands on
the knees or the thighs,

00:25:52.190 --> 00:25:54.130
and just notice how you feel.

00:26:10.668 --> 00:26:13.040
And then bat the
eyelashes open gently,

00:26:13.040 --> 00:26:16.400
but keep your vibe,
whatever it is,

00:26:16.400 --> 00:26:18.785
and bring the palms together.

00:26:21.720 --> 00:26:24.883
I just found like a moment
of exquisite stillness there.

00:26:26.300 --> 00:26:27.634
Did you?

00:26:30.970 --> 00:26:35.970
So, we'll continue to play with
the breath, slowing it down.

00:26:38.320 --> 00:26:41.510
Incredible benefits come
with slowing down the breath.

00:26:41.510 --> 00:26:44.340
And I am very excited

00:26:44.340 --> 00:26:48.520
about the next week
of practices with you.

00:26:48.520 --> 00:26:51.150
So I look forward to
seeing you tomorrow,

00:26:51.150 --> 00:26:54.650
until then, have a
wonderful rest of your day.

00:26:54.650 --> 00:26:58.220
Let's take a final
breath in here together.

00:26:58.220 --> 00:26:59.830
Nice and easy.

00:26:59.830 --> 00:27:04.763
And use your exhale to
bow the head to the hands,

00:27:06.060 --> 00:27:07.513
to the heart.

00:27:08.518 --> 00:27:09.882
Namaste.

00:27:11.099 --> 00:27:16.066
(bright upbeat piano music)