WEBVTT

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- What's up everyone?
Welcome back to Move.

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It is Day 19 
and the exploration

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continues.

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Let's get started.

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(soft upbeat music)

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Oh, hello there.

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Alright, let's begin 
on all fours.

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Spread the fingertips wide.

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Knees underneath the hips.

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And drop the belly and inhale.

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Open the chest, look forward.

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Stay here, press away 
from your yoga mat.

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Look to the right.

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Look to the left.

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Good, come back to center.

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Inhale.

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Open the chest.

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Good, exhale, 
round through.

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Pause here.
Press into the tops of the feet.

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Breathe.

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And now release the floodgates.

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Inhale, dropping the belly.

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Exhaling to round
through the spine.

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Setting off on 
a very beautiful,

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swift, but powerful 
exploration today.

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Just kind of reminding
ourselves and each other

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that the process is the reward.

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So just keep an open mind,
an open heart.

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Keep lookin' around.

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Asking questions as you
move throughout the practice.

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Does this feel good?
No. Why?

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Does this feel great?
Yes. Why?

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Following your breath.

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Paying attention.

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Working to be fully
present in these daily moves.

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Such a gift. Okay.

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Bring the spine back to
a nice neutral position

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and we're gonna curl
the right toes under,

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extend the right leg out,
just the right leg,

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and then draw a line
with your right toes

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all the way to the
left side of your mat

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and maybe even off
the edge of the mat.

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Good, then turn to look
past your left shoulder.

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Feel this nice big
stretch in the right side body,

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right waist, and maybe
reaching the right heel back

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a little bit more as you
press away from your palms.

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Nose towards the left shoulder

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as if you were
looking to touch your nose

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to your right heel.

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What?

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Just explore it. Inhale.

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Exhale.

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Inhale in again.

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And exhale to slowly release.

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Bring it back to
that neutral spine.

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Curl the left toes under,
send the left heel back.

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Draw a line with the
left toes this time,

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all the way across
towards the right edge.

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Then turn to look
past your right shoulder

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towards your left heel.

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And then explore
here with breath.

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Really reaching
the left heel back,

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pressing the palms
away from the earth,

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maybe drawing the front
body up to meet the back

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so your low back
becomes nice and long.

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Breathe.

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Big stretch in the
left side body, left waist.

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Inhale in again.

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Use your exhale to
reel it back to center.

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Good, curl the toes under.

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Inhale in again.

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Exhale, navel draws up.

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That lifts the knees so
now we're in a Hovering Table.

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Neck is nice and long,
skin of the face is soft.

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We're calm here,
exploring the breath,

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the length of breath
here in a challenging moment.

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You're here for three.
Breathe nice and easy.

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Two, tug the hands
back towards the hips.

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Good and slowly lower
on the one, beautiful.

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Bring the heels together.

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We're gonna sit back
on the heels like this.

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We're gonna
interlace the fingertips

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and just take a moment or two

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to create some
movement here in the wrists.

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You might draw the hands
into fists, draw circles here,

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or interlace the fingertips

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and take it for 
a little wavy ride.

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Then everyone, 
reach your fingertips forward,

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plug your shoulders back,
drop your fingertips down,

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so you feel this big
stretch in the wrist

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and the arm here, the forearm.

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Again, pull the shoulders,
plug them back into socket.

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We're here for three, two,

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and then release on the one.

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Come all the way back down.

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We're gonna walk the
feet out a little bit wider

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and peel the hips up
for Downward Facing Dog.

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So try to find something 
new here in this Dog.

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I'm not gonna
give you too many cues

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just to allow you to explore
the space with your breath.

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I lied, I'm gonna
give you a couple options,

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but not too many cues.

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So you could take it wider,

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you can explore
taking a wider stance.

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You could explore taking
a slightly narrow stance

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and turning the big toes in.

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That's it.

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I'll let you explore for a
moment or two longer here.

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Listen to your body.

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Make discoveries
based on your exploration.

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Actually, Adriene
invited me to do this,

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but this is really better
for my body here to do this.

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So I'm gonna
explore this for a moment.

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I feel safe and stable here.

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Nice, then we'll bend the knees.

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Inhale, look forward.

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Exhale to make
your way to the top,

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maybe explore a new way
of getting there today.

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Forward Fold at the
top edge of your mat.

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Take a deep breath in.

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And a long breath out
as you relax your arms

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and relax the
weight of your head over,

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grounding firmly and
actively through your feet.

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Good, inhale in here, bend
the knees, spread the fingertips.

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Bend the knees
generously as you rise up,

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reaching the fingertips all
the way up towards the sky.

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Big breath, big stretch.

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And then exhale,
grab the left wrist.

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You're gonna tilt
to the right here,

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stretching through
the left side body.

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Beautiful, inhale,
come back to center.

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Exhale, take it to the left.

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Grab your right wrist,
dig into your right heel,

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lift your sternum.

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Good, inhale, reach for the sky.

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Exhale, wiggle your fingertips

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as you slowly Forward Fold 
again all the way down.

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Good, inhale.

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Send the fingertips behind you,

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arms straightened for airplane
arms as you lift up halfway.

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Nice, long, beautiful neck,
slight bend in the knees.

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And then exhale,
let everything go.

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Fingertips come to the mat.

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We keep the
right foot where it is

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as you step the left foot back,

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front knee is bent as
you pivot on that left foot

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and we're gonna rise up,

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right elbow to the
top of the right thigh.

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We've been here before,
Extended Side Angle.

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Bring your left hand
to the waistline here.

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You can turn your left toes in

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really, really finding
that connection from the hip,

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internally rotating to
the knee, through the shin,

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to the ankle.

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Then just check it out here,
check out your foundation.

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Really building this
posture from the ground up.

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Then when you're ready,
we'll take the left hand

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to the right rib cage.

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Let's take it to
the right side body

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and imagine
you're smearing honey

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or something (laughs)
across your belly here

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as you use the
power of your own touch

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to guide this opening
up through the chest.

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Then maybe the left fingertips
reach up towards the sky.

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Just check in with the neck.

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Neck is nice and 
long here, not collapsed

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so there's equi-distance 
between your ears

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and your shoulders here.

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Inhale in.

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If you like, exhale, right
fingertips all the way down

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towards the right inner heel.

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Inhale in again.

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Exhale, left fingertips 
are gonna take you

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all the way forward and

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back down to 
your nice low lunge.

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Here's our twist,
breathe into your belly.

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Inhale, reach for the sky.

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Squeeze the right
knee in just a tad.

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And then exhale,
right hand down.

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Step the right foot
back for Plank Pose.

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Feel free to
lower the knees here

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if you're a little tired today.

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Inhale in deeply.

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As you exhale, slowly lower 
all the way to the earth.

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Inhale, open up
through the chest, Cobra.

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Exhale to soften and release.

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Curl the toes under, inhale in,

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use the exhale to press up,
power up strong to Plank.

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Reach the heels back,
crown forward.

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Quietly whisper to yourself,
"I am strong." I am strong.

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Hips up high and
back after your whisper,

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Downward Facing Dog.

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Take a deep breath in.

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And a long breath out.

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Bend the knees, 
inhale, look forward.

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Exhale, make your
way to the top,

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find a new way of
traveling up there.

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On your next inhale, 
lift up halfway, airplane arms.

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And exhale, soften and release.

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Root to rise here,
ground through the feet.

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Inhale, reach for the sky,
big breath, big stretch.

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And as you exhale,
wiggle the fingertips,

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take it all the way
back down to the earth.

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Inhale, halfway lift
with those airplane arms.

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Imagine someone gently
pulling your fingertips

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away from you, creating
more space in the neck here.

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And then exhale, 
soften and release.

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Good, fingertips on the mat,
keep the left foot where it is.

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Step the right foot back,
pivot on the right heel.

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Strong legs here,

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front knee is bent.

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Left elbow comes to
the top of the left thigh.

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And we'll take the right
hand to the waistline to start.

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Just check out the back foot,

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so want to make sure the
right toes are really turned in

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so you can feel
the power that you get

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when you press into the
outer edge of that back foot

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and engage from
the arch of the foot.

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This is great for all
these Warrior postures.

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So engaging the
right inner thigh.

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Getting the bones stacked

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for

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optimal function.

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Take the right
hand to the left waist,

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smear that honey across, let
it open up through the chest.

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Spiral your heart
up towards the sky

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as you send the right fingertips

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all the way up
towards the heavens.

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Lots of space between
the ears and the shoulders.

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So keep thinking about drawing
your shoulder blades down.

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Hug in the rib cage just a bit,

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feel that
connection to your core.

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Inhale in, maybe look up.

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Exhale, maybe left fingertips
all the way to the earth.

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Beautiful, strong legs here.

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Mindful breath.

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Inhale in, reach a little
higher in the right fingertips.

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Exhale, take the right fingertips
all the way up and over,

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and then allow that to
bring you back to your lunge.

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Great, pivot on the back foot.

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Inhale, big twist as left fingertips
reach towards the sky.

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Slightly hug that left knee in.

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Good, then exhale, slowly
bring the left hand back down.

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Step the left
toes back to Plank.

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Here we go, inhale in.

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Exhale, puff up through the
upper back body here,

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reach the heels back.

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We're gonna squeeze the
right knee up into the chest.

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And then extend.

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Left knee, squeeze and lift.
And then extend.

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Keep it going here.

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It's a bit of a
mindful Mountain Climber.

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But I'd like to
see if you can explore

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really accentuating
the squeeze and the lift

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as you come through.

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So even if that
means that you do less,

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really finding that squeeze,

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engaging the
muscles of the front body,

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press into your fingertips here.

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Do one more on each side.

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And then send the
hips up high and back,

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Downward Facing Dog.

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Take the deepest
breath you've taken all day.

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In through the nose.

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And exhale, sigh it out 
with a little sound (sighs).

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Good, one more like that.

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Inhale in deeply.

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Don't be shy, now,
explore a little sound here

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as you breathe out (sighs).

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Good, shake the head 
a little yes, a little no.

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Then anchor
through the left heel.

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Inhale, lift the right leg high.

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Exhale, step it all the way up.

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Pivot on the back foot,

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straighten the front leg.

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Right hand is gonna come to
the inner heel or on a block.

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Left fingertips slowly
trace across the right arm,

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across the chest
and up towards the sky.

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Back toes are turned in

00:13:02.010 --> 00:13:06.060
and voila, you are
in a Triangle Pose.

00:13:06.060 --> 00:13:07.750
Nice and strong,

00:13:07.750 --> 00:13:10.820
opening up into this
posture from the ground up.

00:13:10.820 --> 00:13:12.120
You got this.

00:13:12.120 --> 00:13:13.760
Spiraling your
heart up towards the sky,

00:13:13.760 --> 00:13:16.793
keeping the neck nice
and long, legs are strong.

00:13:17.630 --> 00:13:19.360
Inhale in.

00:13:19.360 --> 00:13:22.830
Exhale, opening the
heart towards the sky.

00:13:22.830 --> 00:13:25.400
Drawing the shoulders 
away from the ears.

00:13:25.400 --> 00:13:29.281
Again, back heel rooted strong,

00:13:29.281 --> 00:13:31.562
back toes turned in.

00:13:32.570 --> 00:13:34.002
Good, inhale in.

00:13:34.002 --> 00:13:37.290
Exhale with control, 
slowly release.

00:13:37.290 --> 00:13:39.820
We're just gonna give this
one little breath cycle here.

00:13:39.820 --> 00:13:41.270
You're gonna bend both knees,

00:13:41.270 --> 00:13:44.060
inhale, lift up to
Standing Splits, just explore.

00:13:45.200 --> 00:13:47.270
And then exhale, lower.

00:13:47.270 --> 00:13:48.470
Come back to your lunge.

00:13:48.470 --> 00:13:49.810
Great, (claps hands)
plant the palms here.

00:13:49.810 --> 00:13:52.780
Step the right toes back,
belly to Cobra or Chaturanga

00:13:52.780 --> 00:13:55.030
to Upward Facing Dog here.

00:13:55.030 --> 00:13:58.860
You can explore, 
make this your own adventure.

00:13:58.860 --> 00:14:01.855
We'll meet in
Downward Facing Dog.

00:14:06.530 --> 00:14:09.410
Inhale, lift the
left leg up high.

00:14:09.410 --> 00:14:11.790
Exhale, step it up.

00:14:11.790 --> 00:14:15.620
Here we go, we're gonna
bring the back heel down,

00:14:15.620 --> 00:14:19.080
pull the left hip crease back
to straighten that front leg.

00:14:19.080 --> 00:14:20.560
Don't even worry
about the arms yet,

00:14:20.560 --> 00:14:24.120
let's just get nice
and grounded in the feet.

00:14:24.120 --> 00:14:25.463
Right toes are turned in.

00:14:26.810 --> 00:14:28.560
So I'm pulling the
left hip crease back,

00:14:28.560 --> 00:14:32.810
left fingertips are gonna
come towards the inner heel here

00:14:32.810 --> 00:14:34.320
and then just like
we've done before,

00:14:34.320 --> 00:14:36.220
we're gonna imagine
pulling back a bow and arrow

00:14:36.220 --> 00:14:39.500
right fingertips,
slow and steady trace.

00:14:39.500 --> 00:14:40.920
What this is
doing is allowing me

00:14:40.920 --> 00:14:43.870
to turn on the muscles
of my core, my midline.

00:14:43.870 --> 00:14:46.750
So as I open up
through the right fingertips,

00:14:46.750 --> 00:14:50.420
my lower body is strong,
my midline is turned on.

00:14:50.420 --> 00:14:53.090
I'm exploring length
through the crown of the head,

00:14:53.090 --> 00:14:55.107
heart spiraling up.

00:14:57.330 --> 00:15:00.240
Press into all four
corners of the feet.

00:15:00.240 --> 00:15:02.040
Find a gentle lift

00:15:02.840 --> 00:15:04.708
from that pelvic floor,

00:15:04.708 --> 00:15:07.668
that lengthening 
through the torso.

00:15:12.180 --> 00:15:15.710
Inhale in, 
wiggle the right fingertips.

00:15:15.710 --> 00:15:18.570
You got this, exhale,
slow and with control

00:15:18.570 --> 00:15:20.620
all the way back down.

00:15:20.620 --> 00:15:22.900
Bend both knees, inhale.

00:15:22.900 --> 00:15:24.950
Exhale, lift off.

00:15:24.950 --> 00:15:28.940
Standing Split just for a breath
or two, just check it out.

00:15:28.940 --> 00:15:31.680
And then lower it
back down, beautiful.

00:15:31.680 --> 00:15:34.040
Inhale, open the chest,
look forward.

00:15:34.040 --> 00:15:37.976
Last time here, Plank Pose,
step the left foot back.

00:15:38.920 --> 00:15:43.242
So you get to choose
Chaturanga or belly to Cobra.

00:15:46.270 --> 00:15:48.230
Take one final Dog.

00:15:48.230 --> 00:15:50.561
Try to find something new here.

00:15:51.320 --> 00:15:52.947
Downward Facing Dog.

00:15:59.582 --> 00:16:03.170
Then slowly lower
the knees to the earth.

00:16:03.170 --> 00:16:07.029
Cross the ankles and
come through to a seat.

00:16:12.880 --> 00:16:14.950
Breathe, relax your shoulders.

00:16:14.950 --> 00:16:16.990
And I invite you
to soften your gaze

00:16:16.990 --> 00:16:20.529
down gently past your
nose or close your eyes.

00:16:25.830 --> 00:16:28.310
With the hands resting gently
on the knees or the thighs,

00:16:28.310 --> 00:16:30.358
just observe your breath.

00:16:36.730 --> 00:16:39.200
Then really, really slow,
we're gonna inhale,

00:16:39.200 --> 00:16:42.630
reach the fingertips 
up towards the sky.

00:16:42.630 --> 00:16:45.541
And exhale, just a
gentle twist to your right.

00:16:48.640 --> 00:16:50.796
Inhale to lift your chest.

00:16:51.600 --> 00:16:55.108
And exhale to
gently explore this twist.

00:16:56.930 --> 00:16:58.960
Then inhale,
come back to center.

00:16:58.960 --> 00:17:02.580
Slowly reach the
arms up towards the sky

00:17:02.580 --> 00:17:05.776
and then take it to the
other side as you breathe out.

00:17:11.350 --> 00:17:13.098
Stay with your breath.

00:17:22.021 --> 00:17:24.520
Then slowly
release back to center.

00:17:24.520 --> 00:17:27.640
Extend your right leg out long,
keep your left heel in.

00:17:27.640 --> 00:17:29.517
We're gonna turn
towards that right ankle.

00:17:29.517 --> 00:17:31.424
As you inhale, reach up.

00:17:31.424 --> 00:17:33.120
Exhale, Forward Fold.

00:17:33.120 --> 00:17:36.901
Again, gaze soft or eyes closed,
just pay attention.

00:17:42.380 --> 00:17:44.088
And then roll it up.

00:17:44.960 --> 00:17:47.140
We'll take it to the other side.

00:17:47.140 --> 00:17:49.890
Extending left leg,
right heel in,

00:17:49.890 --> 00:17:53.150
turning your torso
towards your left ankle.

00:17:53.150 --> 00:17:54.800
Inhale, reach up.

00:17:54.800 --> 00:17:56.810
And exhale, fold.

00:17:56.810 --> 00:18:00.227
Just pay attention, meaning
pay attention to your breath.

00:18:10.910 --> 00:18:12.750
And slowly release that.

00:18:12.750 --> 00:18:14.000
Come all the way up.

00:18:14.000 --> 00:18:17.735
We're gonna close 
by crossing the

00:18:17.735 --> 00:18:19.675
opposite leg

00:18:19.675 --> 00:18:22.880
in front than what
you were doing before.

00:18:24.600 --> 00:18:28.122
Just exploring our patterns.

00:18:29.600 --> 00:18:31.625
Then draw the
hands to the heart.

00:18:33.910 --> 00:18:35.610
Close your eyes again, 
inhale deeply.

00:18:35.610 --> 00:18:37.890
As you exhale,
bow the head to the heart,

00:18:37.890 --> 00:18:39.070
relax the shoulders.

00:18:39.070 --> 00:18:43.519
Take a moment here just to

00:18:43.519 --> 00:18:46.440
send some love and appreciation

00:18:46.440 --> 00:18:49.843
to yourself first
for showing up here.

00:18:51.460 --> 00:18:53.071
Amazing, amazing.

00:18:53.900 --> 00:18:55.530
And then send some
love and appreciation

00:18:55.530 --> 00:18:57.640
to all the people who
are also doing the same

00:18:57.640 --> 00:19:00.126
as individuals showing up here.

00:19:02.330 --> 00:19:04.134
It's amazing.
And then finally,

00:19:04.134 --> 00:19:05.780
let's take a breath 
for the collective,

00:19:05.780 --> 00:19:09.040
for the group which I'm
so honored to be a part of.

00:19:09.040 --> 00:19:12.839
It's one of the true honors,

00:19:12.839 --> 00:19:14.820
privileges, 
pleasures of my life.

00:19:14.820 --> 00:19:15.653
Thank you.

00:19:15.653 --> 00:19:17.900
Take a deep breath in again.

00:19:17.900 --> 00:19:19.560
Exhale to release.

00:19:19.560 --> 00:19:20.470
Thanks everyone.

00:19:20.470 --> 00:19:21.810
Look forward to
seeing you tomorrow.

00:19:21.810 --> 00:19:22.973
Do not miss it.

00:19:24.020 --> 00:19:25.223
Namaste.

00:19:28.580 --> 00:19:32.405
(soft upbeat music)