WEBVTT

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- Hey everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 22, Renew.

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Let's get started.

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(kisses Benji)

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(bright upbeat piano music)

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Alrighty, my friend,
let's begin standing today.

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We have a short practice.

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So in this shorty, we're
gonna get low, low, low, low,

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just kidding,
we're not gonna get low.

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We're going to get right to it.

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And we're going
to use this practice

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to contemplate on
what it means to renew.

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Renew your
excitement for something,

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renew a curiosity 
with your breath.

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Maybe just remembering
your why, why you're here,

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renewing your
commitment to this journey.

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So stand up nice and tall,
anywhere on your mat.

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Feel your awareness,
of course, spread

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through all four corners
of your feet, but right away,

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start to draw the energy up
that we've been working on.

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So you find your integrity
in this shape right away.

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And then when
you're ready, remember,

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it's not what we
do but how we do it.

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Focus on how you
bring the palms together.

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Remembering all of

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the wonderful vocabulary

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that we have chewed on thus far.

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Considering, maybe, 
how you move.

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Perhaps noting that
how you move does matter.

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And start to notice your breath.

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Relax your shoulders. 
Just drop in.

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Let's inhale in together.

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When you're ready, 
big breath in through the nose,

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here we go.

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And out through the nose.

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And we'll relax
the fingertips down.

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Open the eyes, inhale, send the
fingertips out left to right.

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Exhale, palms
together at the heart.

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A little reverent,
bow in the head,

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chin to chest, reach behind.

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Inhale, reach all the
way up towards the sky,

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slow and steady.

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Trace your gaze all the way up.

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Careful not to crutch
in the back of the neck,

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and then exhale, float the
fingertips down nice and easy.

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If you're feeling a
little unsteady here,

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just step hip with apart.

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Here we go again.

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Inhale, send the
fingertips left to right.

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Energy in your fingertips. 
Exhale, palms together.

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Synchronizing, chin to chest.

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Reach behind, inhale,
reach all the way up.

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Carve a line with
the nose, all the way up.

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And then exhale, press it down,

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a little bit of energy
here as well, all the way down.

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Marrying the
action to the breath,

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the breath to the action.

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Inhale, wrist and hands
in line with the shoulders.

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Exhale, palms
together at the heart.

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Chin to chest, reach behind.

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You can retain the breath here,

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Kumbhaka and then inhale,
reach for the sky, slow.

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Good, exhale, float it down.

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You can retain
the breath here too.

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Inhale, halfway left to right.

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Pause, exhale, pressing
palms together at the heart.

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Chin to chest, 
retain the breath, reach behind.

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Draw energy up from
the earth as you inhale,

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reach for the sky.

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And exhale,
flow with it down.

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So we're working to create
a whole body experience here.

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Inhale, halfway lift.

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Exhale, palms together.

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Chin to chest, reach behind.

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Inhale, lift it up, ground down.

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And exhale, float it down.

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Just three more times just
with the sound of your breath,

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a moving meditation, inhale.

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Exhale.

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Inhale.

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Exhale.

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Slow it down, inhale.

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Exhale.

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Inhale.

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And exhale.

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Last one, inhale, halfway.

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Exhale, Namaste.

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Chin to chest,
reach behind, inhale.

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Pause, hold, retain
the breath at the top.

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And exhale float it down.

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Mountain Pose, 
just observe your breath here.

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Beautiful.

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Walk the feet wide here.

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Nice and wide, press into
the outer edges of the feet.

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Toes are gonna point forward.

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Inhale, send the
fingertips up, Star Pose.

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Exhale, nice and slow.

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We're gonna bend the knees,
send the hips back

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and fingertips are gonna
reach just to the ground.

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If you can touch, great,
if not, no worries.

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Inhale, we reach for
the sky, lots of control.

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And exhale, soft bend
the knees, hips back,

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and we dip it down.

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And we send it out, big inhale.

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Exhale, down.

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Big inhale, take up space.

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With your breath, 
exhale, touch it down.

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Three more, inhale,
open up, expansion.

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Exhale, contraction,
navel draws in.

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You have a lot
to play with here.

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So inhale, stay curious,
renew that curiosity.

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Exhale.

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Don't get lazy. 
Inhale, you got it.

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Don't decide
where it ends, exhale.

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Reaching up, Star Pose, okay.

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This time send
the left hand back,

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right fingertips reach
towards the left toes.

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If they touch, great,
if not, no worries.

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We're all in
control with our center,

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so it shouldn't really matter.

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You got this, coming all
the way back up, inhale.

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Exhale, twist to the other side.

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Right fingertips back,

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left fingertips
towards the right toes.

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Here we go with the breath,
slow and steady, inhale.

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Exhale, navel draws in.

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Inhale, reach, take up space.

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Exhale, twist.

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Inhale, reach,
soft bend in the knees.

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Lots of control here, exhale.

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Inhale reach, and exhale.

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Three more on each side,
inhale, and exhale.

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Inhale, grounding through

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the outer edges
of the feet. Exhale.

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Inhale, spread the fingers.

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Exhale.

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Inhale, reach it up.

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And exhale, twist.

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Last one, inhale.

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Exhale, twist.

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Inhale.

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Exhale, twist.

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Good, inhale, Star Pose.

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Exhale, bend the knees,
hop the feet together.

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Palms come back to
heart center in prayer.

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(sigh) Just notice 
how you feel.

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Beautiful, then take the hands,
bring them to fist,

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and we're just gonna
draw some circles one way

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and then the other.

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One way and then the other.

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And I'll bring the
hands to the waist.

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We're gonna lift
one heel, any heel.

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We're gonna just rotate,
lift the toes and rotate.

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Whoa, a symphony there,
a cacophony.

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Rotate the ankle one
way and then the other.

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And you know this, of course,

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we can always use a piece of
furniture or wall to help you

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when we're working on one leg.

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'Til one day, you're like,

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"Whoa, all of this is 
so integrated, I got this."

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And then switch.

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Nice, bring the feet together,
really together.

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Inhale, reach for the sky.

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Right hand grabs the left wrist.

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Think up and over, as you
bump the hips to the left.

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Spiral your heart
up towards the sky.

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Reach, reach, reach, inhale in.

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Exhale, navel
draws in to center.

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We come back, 
we reach both fingertips up,

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and over to the other side.

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Spiral the heart, keep breathing,
hug the lower ribs in.

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Dig into the heels.

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Inhale, big stretch.

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Big breath, and then
exhale back to center.

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Wiggle the fingertips,
rain it down,

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and we're gonna step to
the top of our mat.

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When you get there right away,
big inhale to reach up.

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Exhale, soft fingers,

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as we bend the knees
and slowly take it down.

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Inhale lifts you up
halfway with your breath.

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Follow the breath.
Exhale, cascading down.

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Bend the knees, plant the palms.

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Step one foot back,
then the other.

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Inhale in for Plank Pose 
and then exhale

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send the hip creases up high

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and back for
Downward Facing Dog.

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Feel free to pedal it
out here for a breath or two,

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and then we'll find stillness
hugging our low ribs in,

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feeling that connection, 
that containment.

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Renew your commitment

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to slow mindful breathing here.

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Head is below the heart,

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can easily change our breath

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but we use our mindfulness,

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our awareness to control.

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Claw through your fingertips

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and on your next inhale,
lift the right leg up high.

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Exhale, bend your right knee.

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And you're gonna stack your
right hip over your left hip,

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kind of opening up
through the right side body.

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So we've been squaring the hips

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and now we can
stack it, open it up.

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You might rotate the ankle again
one way and then the other.

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Look underneath your 
right armpit chest, breathe in.

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And then breathe out,

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slowly bring the leg 
all the way through

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and up to your lunge.

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Pivot on the back foot,
Warrior I, here we come.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Front knee is bent.

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Good, and then
we'll rain it down here.

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Interlace the
fingertips behind the back.

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Draw the knuckles down
towards your left heel

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and open up through the chest.

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Hug the low ribs in, inhale in.

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And then exhale,
peel the right hip crease back.

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Begin to look forward,
send your heart forward.

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Keep the spine
nice and long here.

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We're pulling the
right hip crease back.

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Inhale in, stay here or exhale,
you might go a little bit

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further dropping
the head down in space.

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Knuckles reaching up towards
the sky for Humble Warrior.

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Right hamstring, turned on
here parallel with the mat.

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Left inner thigh
engaged for support.

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Take one more deep breath in.

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Then exhale, use that power, 
the exhale, to rise back up.

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Beautiful, we'll
straighten that front leg,

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send the fingertips 
out left to right, inhale in.

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And exhale, start to bring 
the right fingertips down

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as you send the left
fingertips up towards the sky.

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Inhale in deeply here.

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Exhale to hug
the low ribs in

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and spiral your heart
up towards the ceiling.

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Triangle, good, inhale
in here, nice long neck.

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Exhale, use the power of that
exhale to bring you back up.

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Keep that front leg straight

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as you reach the right
fingertips all the way back.

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Good, inhale in. 
Exhale, bend the front knee,

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cartwheel it all
the way back down.

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Beautiful, find your twist here.

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Right fingertips reach up,

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back knee lowered or lifted,
your choice.

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And then exhale,
right hand to the earth.

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Step the right toes back,
lower on to the belly.

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Inhale, baby Cobra,
keep it chill.

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And then exhale to release.

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Press back to 
all fours or Plank.

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Meet me in 
Downward Facing Dog.

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Alright, same little
sequence on the other side.

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Renew your focus.

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After this, we're gonna 
take it to the ground, relax.

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Okay, inhale, 
left leg lifts up high.

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Bend the left knee,
stack the hips.

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Keep pressing into
your left palm here.

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Inhale in again.

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Exhale, gently step the 
left foot all the way up.

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Take your time here.
Pivot on the back foot.

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When you feel ready, inhale,

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sweep the arms up 
and overhead, Warrior I.

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Find that strong focus forward,

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hug the low ribs in, 
find that connection

00:13:42.920 --> 00:13:45.620
to your center,
that containment.

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Then here we go,
inhale in, maybe look up.

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Exhale, wiggle the fingertips,
bring them down.

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Interlace behind
the back of the head.

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Knuckles draw down
towards the right heel,

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as we open up through the chest.

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And nice and slow,
navel draws in.

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We begin to lean forward.

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Should feel really
strong in the back leg here.

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So the root of this posture

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is really in that back
leg strong and steady.

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Opening up, 
nice flat back position.

00:14:11.420 --> 00:14:15.493
Stay here or continue the
journey all the way down.

00:14:16.620 --> 00:14:19.426
Crown on the head 
aiming towards the earth,

00:14:19.426 --> 00:14:21.388
Humble Warrior.

00:14:27.388 --> 00:14:29.063
Breathe.

00:14:30.288 --> 00:14:32.881
Right inner thigh is engaged.

00:14:34.740 --> 00:14:35.930
And then inhale in,

00:14:35.930 --> 00:14:39.610
use the power of this
exhale to rise back up.

00:14:39.610 --> 00:14:41.660
Beautiful,
straighten that front leg,

00:14:41.660 --> 00:14:45.210
release the arms,
fingertips reach front and back,

00:14:45.210 --> 00:14:48.300
inhale in, lift up
out of your waist.

00:14:48.300 --> 00:14:49.591
So get long in the spine.

00:14:49.591 --> 00:14:52.054
And then exhale, peel the 
left hip crease back

00:14:52.054 --> 00:14:55.030
as you slowly tilt forward.

00:14:55.030 --> 00:14:57.720
Neck is an
extension of the spine here.

00:14:57.720 --> 00:15:00.338
Triangle Pose, 
left fingertips reach down

00:15:00.338 --> 00:15:02.120
to the earth to the block.

00:15:02.120 --> 00:15:04.570
Or I honestly have been guiding.

00:15:04.570 --> 00:15:06.930
You have that center connection.

00:15:06.930 --> 00:15:08.210
We're working on
the core strength,

00:15:08.210 --> 00:15:10.200
but you have that
center connection

00:15:10.200 --> 00:15:13.140
to maybe let the arm hang here.

00:15:13.140 --> 00:15:14.400
Maybe just for a breath.

00:15:14.400 --> 00:15:17.370
Right fingertips reaching 
up high towards the sky.

00:15:17.370 --> 00:15:21.458
Neck is nice and long,
inhale in, spiral your heart all

00:15:21.458 --> 00:15:24.092
the way up towards 
the ceiling as you exhale.

00:15:24.092 --> 00:15:25.760
Inhale in again.

00:15:25.760 --> 00:15:27.998
And then use the
power of that exhale

00:15:27.998 --> 00:15:31.013
to slowly bring
you back up, gorgeous.

00:15:31.013 --> 00:15:33.200
Front leg stays straight,
left fingertips

00:15:33.200 --> 00:15:34.740
reach high towards the sky,

00:15:34.740 --> 00:15:38.301
and then all the way back.
Big breath, big stretch.

00:15:38.301 --> 00:15:40.550
Reverse Triangle,
and then exhale,

00:15:40.550 --> 00:15:44.140
cartwheel it all the way back
down to the front of your mat.

00:15:44.140 --> 00:15:45.290
Pivot on the back foot.

00:15:45.290 --> 00:15:48.070
Here's our twist
right hand on the earth.

00:15:48.070 --> 00:15:49.890
Left fingertips
reach up towards the sky.

00:15:49.890 --> 00:15:53.230
Big breath in,
back knee lowered or lifted.

00:15:53.230 --> 00:15:57.060
Good, and then exhale,
bring it back down, lovely.

00:15:57.060 --> 00:15:59.580
Step it back, inhale in here.

00:15:59.580 --> 00:16:01.970
Exhale all the way to the belly.

00:16:01.970 --> 00:16:04.061
Inhale, baby Cobra.

00:16:04.945 --> 00:16:06.830
And exhale to release.

00:16:06.830 --> 00:16:10.694
Okay, we're gonna
come onto the elbows here

00:16:10.694 --> 00:16:14.200
and we're gonna bend the
right knee like a little frog leg.

00:16:14.200 --> 00:16:16.240
You're gonna bring 
your right knee up.

00:16:16.240 --> 00:16:18.920
And we're just gonna
hang out here for a breath.

00:16:18.920 --> 00:16:20.083
Inhale.

00:16:21.035 --> 00:16:22.670
And exhale.

00:16:23.760 --> 00:16:27.160
Yes, and then we're gonna take
the right hand to the earth.

00:16:27.160 --> 00:16:29.600
Take the left hand,
thread the needle.

00:16:29.600 --> 00:16:30.910
So it's gonna go in

00:16:30.910 --> 00:16:33.660
and underneath the
bridge of the right arm.

00:16:33.660 --> 00:16:36.760
And then we're gonna open
up the right arm to the sky

00:16:36.760 --> 00:16:38.050
and out, and we're gonna flip

00:16:38.050 --> 00:16:41.810
onto our backs and
boom we're in a twist.

00:16:41.810 --> 00:16:46.350
You can use your left
hand to kind of guide

00:16:46.350 --> 00:16:48.840
the outer edge of the right leg

00:16:49.970 --> 00:16:53.210
a little further into the twist,
should feel good.

00:16:53.210 --> 00:16:56.890
And then you can turn 
onto your right ear here,

00:16:56.890 --> 00:16:58.720
grounding down
through the right shoulder

00:16:58.720 --> 00:17:00.930
and breathe into your belly.

00:17:00.930 --> 00:17:05.690
Feeling this yummy release
in the right hip, right glute.

00:17:05.690 --> 00:17:08.070
The piriformis here,
the IT band, it's all good stuff.

00:17:08.070 --> 00:17:11.210
You can find soft, easy 
movement here up and down

00:17:11.210 --> 00:17:12.560
with the knee too if you like,

00:17:12.560 --> 00:17:15.440
or you can just relax
the weight of your body

00:17:15.440 --> 00:17:18.731
into the earth as you breathe.

00:17:24.732 --> 00:17:27.270
And you can stay here breathing

00:17:27.270 --> 00:17:29.370
or we're gonna
bend the left knee.

00:17:29.370 --> 00:17:33.763
Listen carefully, take the
right hand, grab the right toes.

00:17:34.600 --> 00:17:37.920
If available, if not,
if you're like ha ha ha,

00:17:37.920 --> 00:17:42.273
not renewing that license,
then leave it alone.

00:17:45.430 --> 00:17:48.020
If you took the
grip of the left toes,

00:17:48.020 --> 00:17:49.130
go ahead and release that,

00:17:49.130 --> 00:17:51.670
then everyone
straighten both legs,

00:17:51.670 --> 00:17:54.660
rock back on to your belly.

00:17:54.660 --> 00:17:56.290
Little Martha Graham move.

00:17:56.290 --> 00:18:00.750
Reset, come to the elbows,

00:18:00.750 --> 00:18:02.050
and we'll take it
to the other side.

00:18:02.050 --> 00:18:05.040
So left hand on the earth,
right fingertips come in

00:18:05.040 --> 00:18:07.730
and underneath the
bridge of the left arm.

00:18:07.730 --> 00:18:11.270
We continue this motion,
opening up with the left hand,

00:18:11.270 --> 00:18:13.320
all the way up to the sky.
You might have to shimmy

00:18:13.320 --> 00:18:15.360
to center yourself on your mat.

00:18:15.360 --> 00:18:17.720
Right leg is straight,
now left knee is bent.

00:18:17.720 --> 00:18:22.444
I use my right palm to guide

00:18:22.444 --> 00:18:25.310
myself into this yummy twist.

00:18:25.310 --> 00:18:28.390
And then maybe turning
onto the left ear here,

00:18:28.390 --> 00:18:31.356
breathing into the belly.

00:18:38.220 --> 00:18:40.510
Start to relax.

00:18:43.740 --> 00:18:45.970
Remember why you
started this journey.

00:18:45.970 --> 00:18:47.240
Think about why you're here.

00:18:47.240 --> 00:18:48.410
Why you thought, right?

00:18:48.410 --> 00:18:51.410
Sometimes you think you know
why you show up for something

00:18:51.410 --> 00:18:54.984
and then it turns out
to be another reason.

00:18:54.984 --> 00:18:57.200
So staying open of course.

00:18:57.200 --> 00:18:58.250
Bend the right knee,

00:18:58.250 --> 00:19:02.330
we might reach to
grab the right toes here.

00:19:02.330 --> 00:19:05.240
Just a little bind, or no,

00:19:05.240 --> 00:19:09.073
breathing deep could feel good,
if it doesn't, don't do it.

00:19:15.342 --> 00:19:17.530
And if you took the
bind of the right toes,

00:19:17.530 --> 00:19:19.010
go ahead and release that.

00:19:19.010 --> 00:19:20.930
Everyone release the legs.

00:19:20.930 --> 00:19:22.410
This time you're
gonna stay on your back.

00:19:22.410 --> 00:19:25.576
So shimmy your hips to center

00:19:25.576 --> 00:19:27.440
or shimmy my shirt to center,

00:19:27.440 --> 00:19:30.280
sorry about that, okay. (laughs)

00:19:30.280 --> 00:19:31.917
Let's keep this G.

00:19:33.030 --> 00:19:34.980
Or Yoga With Adriene is like PG-13.

00:19:34.980 --> 00:19:36.898
Anyway, it's G.

00:19:38.720 --> 00:19:40.967
Here we are on our backs.

00:19:41.930 --> 00:19:43.690
Lengthen through
the back of the neck.

00:19:43.690 --> 00:19:46.890
Relax your arms,
close your eyes, my dear.

00:19:46.890 --> 00:19:50.228
And honestly, 
take a loving breath in,

00:19:50.228 --> 00:19:52.290
and then just let everything go.

00:19:52.290 --> 00:19:57.500
Let's take a second
to completely let go,

00:19:57.500 --> 00:19:58.960
get heavy in the body.

00:19:58.960 --> 00:20:01.603
You can let your
eyelids get heavy,

00:20:02.950 --> 00:20:06.590
and just take a
moment to relax everything.

00:20:16.660 --> 00:20:19.117
Just be

00:20:20.221 --> 00:20:22.665
embodying this beautiful,

00:20:22.670 --> 00:20:27.573
perfect vision of yourself,
of who you really are.

00:20:29.270 --> 00:20:31.870
If you're holding or
clenching in any area,

00:20:31.870 --> 00:20:36.280
the jaw, the fingers, ankles,
the glutes, the belly.

00:20:36.280 --> 00:20:39.128
See if you can
soften and let go.

00:20:39.860 --> 00:20:43.763
And just allow for
three more breaths here.

00:20:44.790 --> 00:20:47.460
I love the mantra
for a moments like these

00:20:47.460 --> 00:20:51.416
"Allow, release, and let go."

00:21:07.750 --> 00:21:10.077
Then gently deepen your breath.

00:21:11.120 --> 00:21:14.160
And let it be
like the ocean waves.

00:21:14.160 --> 00:21:17.036
Just lifting up with the inhale,

00:21:19.580 --> 00:21:22.027
and falling with the exhale.

00:21:35.244 --> 00:21:38.623
And then slowly
kiss the palms together.

00:21:40.210 --> 00:21:43.870
Palm to palm is
holy palmer's kiss.

00:21:43.870 --> 00:21:45.980
Bring the thumbs
right up to the third eye.

00:21:45.980 --> 00:21:48.320
You can give yourself a
little self massage here,

00:21:48.320 --> 00:21:51.790
massaging between
the brows a little bit,

00:21:51.790 --> 00:21:55.143
up and down, 
left to right, circular motion.

00:21:57.214 --> 00:21:58.280
And then I'll invite you

00:21:58.280 --> 00:22:00.690
to take one last
breath here with me.

00:22:00.690 --> 00:22:02.328
Inhale in.

00:22:03.410 --> 00:22:07.003
Nice conscious exhale 
to close our ritual.

00:22:08.030 --> 00:22:11.656
I look forward to seeing 
you tomorrow. Thank you.

00:22:11.656 --> 00:22:13.521
Namaste.

00:22:15.606 --> 00:22:20.453
(bright upbeat piano music)