WEBVTT

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- Hello, my sweet friends
and welcome back to Move.

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It is Day 27, and this
is a strength practice

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that really invites
us to start to weave

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all of the beautiful
principles and philosophies

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that we've been touching
on together in a practice.

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So this isn't just
about guns and abs.

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This is about moving better.

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This is about
seeing how movement

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can influence the
way we engage with life.

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So you got this.

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Hop into something comfy,
and let's get started.

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(soft upbeat music)

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Okay, let's begin
on all fours today.

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Take your time getting there.

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Pad those knees if you like.

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Place your hands 
with care, with intention,

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and do not be
intimidated by today's practice.

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We've got this,
cultivating strength within.

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Wrists underneath the shoulders,

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knees underneath the hip points.

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Drop the belly, inhale,
open the chest, look forward.

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As you exhale,
round through the spine,

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really engage the
muscles of the front body,

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just like we've been doing.

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Good. Inhale, drop the belly,

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engage the muscles 
of the back body.

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And rounding through the spine,
engaging front body.

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One more time, 
inhale, drop the belly.

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Exhale, round through, really
landing here in the moment.

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Inhale, come to
nice neutral spine.

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Now we'll take the right foot out,
left fingertips forward.

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Of course there's always
the option to just do the leg.

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Keep the left hand 
on the ground.

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Dial the right toes down.

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Send your left thumb 
up towards the sky.

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Inhale, breathe wide 
into the side body.

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Fill the lungs, 
feel the rib cage expand.

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And then exhale, contract, 
squeeze and lift everything.

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Really try to tap into those

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transverse abdominis 
muscles here.

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Feel that engagement 
through the front.

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Good. Inhale, expand,

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engage the muscles 
of the back body.

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Exhale round through.

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Alright, press into
the top of the back foot

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for stability as you
flow here with your breath,

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inhaling to expand

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exhaling to contract.

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And maybe you've been
doing this for years,

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or maybe this is new to you,

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but try to find that
really strong sense of engagement

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through the deep
core muscles here.

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And then again, try to find how

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you can recruit the
muscles of the back body here.

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Alright, to test
all of that out,

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inhale, expand, meet me there,

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next time the arm
and the leg is straight.

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Then exhale, 
bend your left elbow,

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bend your right knee,
to the left, to the right.

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So left elbow's out to the left,

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right knee is lifted up
in hydrant for three, two.

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Engage the muscles of the
front body and the back body.

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Good, and then release.

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Awesome. Turn the 
right fingertips around.

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Turn the left fingertips around.

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And we're just gonna
draw small circles one way,

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and then the other.

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Notice how your
breath has changed.

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Notice how you feel
right now in this moment.

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And if you feel tired,
lethargic, kind of unwilling,

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unmotivated, that's all good.
Notice that.

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Alright, back to all fours.

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And on an inhale,
extend the left leg out,

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extend the right
fingertips forward.

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Dial the toes down, 
right thumb up towards the sky.

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Inhale to lift, 
expand, defy gravity here.

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Exhale to round through,
getting into it.

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Inhale, expand.

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Exhale, round through.

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Now again, careful not to
go through the motions here,

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particularly if you've been
practicing for a long while.

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That's the beautiful
thing about being a beginner

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is you have that
beginner's mind.

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See if you can
really start to recruit

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those deep muscles 
of the front body

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as you round the spine,

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and see if you can
start to recruit the muscles

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of the back body as you expand.

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Excellent.

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And the next time,
(laughs) I'm like Mr. Burns.

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"Excellent." Okay, send the
right fingertips forward,

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left toes back, inhale.

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The next time you exhale,

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bend your right
elbow to the right,

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left knee lifts to the left.

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We're here for three.

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Recruit those muscles.

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Find your strength from within.

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Two, lift, lift, lift.

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One, beautiful. Release.

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Once again, send the
fingertips towards your knees

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and draw circles one way.

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And then the other.

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Notice how you feel.

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Beautiful. Drop the elbows 
now where the hands were.

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Really slowly press 
the palms into the ground.

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Walk the knees back.

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Peel your hip creases up high

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as you come into Puppy Posture.

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So we're stretching
just like Benji does,

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tail up towards the sky,
melting the belly,

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the heart, the ribs down.

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You don't want to
fully dump your weight here.

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You want to create a
little sense of core connection

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even here as you
hopefully enjoy this stretch.

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You can rock your hips
a little left to right.

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Forehead can come down to the 
earth but it doesn't have to.

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Press into the palms
for a little stability.

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Alright, then slow and steady,
carve a line with the nose

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as if you were pushing
a little ball of yarn,

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so really integrate the
neck as much as you can.

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In the asana practice,
it's a good rule of thumb,

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for me, anyway.

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Slowly slide your heart through,
come to the belly.

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Come to Sphinx Pose.

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Press into the tops of the feet.

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So, you know Cobra,
you know Up Dog,

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you know different
variations of Cobra.

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Let's remember we have
Sphinx Pose in our vocabulary,

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so press into the elbows.

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Keep the chin tucked,
so neck nice and long.

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Press into the palms.

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Press into the pubic bone,
press into the tops of the feet.

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So essentially we're active here,

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the last bit.

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Engage the core.

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Navel draws in and up, 
and just notice what that does.

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Pull the elbows back as you
maybe draw your hips forward.

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That'll help you
engage the core.

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If you're shaking
here and you're like,

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"How am I shaking here?"

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That's the ticket.

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That type of activation, 
so good for the brain.

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So good for physical body.

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Okay, we're here for three, two,

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look right, and then look left,

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and then slowly come back.

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Keep the hands where they are.

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Curl your toes under, inhale in.

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Exhale, S-H sound if you like,

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shh, as you come up
to a Forearm Plank.

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Now bring the
fingertips to interlace here.

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Draw your chin to your chest,
press away from your yoga mat.

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Dip the right knee down,

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just the right knee, 
to kiss the earth

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then lift it back up.

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Dip the left knee,
and then lift it back up.

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Two more round. Right.

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And left.

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Really reach the
heels back. Right.

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And then left.

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Way to go. Slowly bring 
the knees back to the earth.

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Bring the hands back
up to your yoga mat.

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Curl the toes under, 
send the hips up high and back,

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Downward Facing Dog.

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Alright, deep breath in here.

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And a slow exhale.

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Just like that.
Again, deep breath in here.

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And a slow exhale.

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Good, inhale, 
lift the right leg up slowly.

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Exhale, dial the 
right toes down.

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Three-Legged Dog.

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Good, inhale in again.

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Exhale, recruit the
muscles of your deep core

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as you shift forward,
shoulders over the wrists,

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right knee to right elbow.
We know this.

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Inhale, extend, but
trying to be more mindful

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of where that
stability is coming from,

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muscles of the deep core, lift.

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And then we shift forward
right knee to left elbow.

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Good, inhale, kick it up.

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Exhale, right through center,

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squeeze and lift,
squeeze and lift.

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Now draw your right
knee to your right elbow

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and then to the left.

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Right, left, right, left.

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You're almost done.
Right, left.

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Then step it all the
way up into your lunge

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and lower the back knee.

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Good, take a
deep breath in here.

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Exhale out,
relax your shoulders.

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Crescent Lunge, inhale,
sweep the arms up and overhead.

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Exhale, stay here.

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Relax your shoulders.

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Big beach ball up and overhead.

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Inhale in. 
Exhale, float it down.

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Left hand to the earth.

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Inhale, back knee lifts as
you take the right fingertips up.

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Big twist.

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Good, exhale, right hand down.

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Step the right toes to Plank,
inhale in here.

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And then exhale,
Downward Facing Dog.

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Beautiful.

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Inhale in deeply here.

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And slow exhale.

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Inhale, lift the
left leg up high.

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Dial the toes down,
press into both palms evenly.

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Good. Inhale to lift the
left heel a little higher.

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Exhale to shift forward.
Recruit those core muscles.

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Left knee kisses left elbow.

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Shift forward.

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Good, inhale, slow and steady,
take it back up.

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Nice and slow and in control, 
cross it over,

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left knee to kiss right elbow.

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Good, inhale in.

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Exhale.

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Squeeze and lift from your
center right to the middle.

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Then here we go, 
a little tick-tock action.

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Left knee to left elbow,
then right elbow.

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Left, right, left.
You got this.

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Right, left, right,
last round, left, right.

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Good, step it up.

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Slowly lower the
right knee to the ground.

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Find your breath.

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Crescent, here we go.

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Inhale, sweep the
arms up and overhead.

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Big beach ball, so lots of space

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for the neck and shoulders here.

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Breathe deep.

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Lift your chest, lift your chin, inhale.

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Exhale, bring it back 
down nice and slow.

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Right hand to the earth.

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Lift the back knee, inhale.

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Big twist,
breathe into your belly.

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Squeeze that left knee in.

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Good, and exhale, 
left hand all the way down.

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Step it back to Plank.

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Right knee lifts to
right elbow here in Plank now.

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Good, step it back.

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Left knee to
left elbow in Plank.

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Beautiful, 
right knee to right elbow,

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and left knee to left elbow.

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Last one, right, and left.

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And then slowly lower
all the way to the belly.

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Inhale, rise up, Cobra.

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You choose what variation.

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Exhale to soften
and fold back in.

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Good. Curl the toes under, 
inhale in.

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Exhale, press up,
power up strong.

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Quietly whisper to yourself,
"I am strong."

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And then send the hips up high

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and back, Downward Facing Dog.

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Inhale, lift the
right leg up high.

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Exhale, 
right knee to right elbow.

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Inhale, lift it up again.

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Exhale, cross it over,
right knee to left elbow.

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Inhale, kick it up.

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Exhale, right through center.

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And a little
back and forth here.

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Right, left, right, left,

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right, left, right, left.

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And then step it all
the way up into your lunge.

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This time, back knee
lowered or lifted, your choice.

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Inhale, sweep the
arms up and overhead.

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Big breath here, big stretch.

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Lift your chest.

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And then exhale, 
send it all the way down.

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Repeat the twist.
Inhale, reach it up.

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This time stay here or
turn the right toes out.

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Come onto the outer
edge of that left foot

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and send your right fingertips

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towards the back edge of
your mat for a Horizon stretch.

00:12:18.390 --> 00:12:21.430
Good, inhale, lift from
your core all the way back up.

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Come back to
your nice low lunge.

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We'll meet here.

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Then everyone plant the palms,

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step your right
toes back, Plank Pose.

00:12:29.380 --> 00:12:33.224
Inhale in, exhale,
Downward Facing Dog.

00:12:33.224 --> 00:12:36.300
Right into it. Inhale, 
lift the left leg up high.

00:12:36.300 --> 00:12:39.460
Exhale, left knee to left elbow.

00:12:39.460 --> 00:12:41.920
Inhale, kick it up.
Drop your right heel.

00:12:41.920 --> 00:12:44.460
Exhale, cross it over,
left knee to right elbow.

00:12:44.460 --> 00:12:45.720
Neck is long.

00:12:45.720 --> 00:12:48.990
Inhale, kick it up,
right through center.

00:12:48.990 --> 00:12:50.620
Get into those
deep core muscles.

00:12:50.620 --> 00:12:53.277
Here we go, left to right 
here with the left knee.

00:12:53.277 --> 00:12:57.960
You got this, for three,
two, and one.

00:12:57.960 --> 00:12:58.920
Step it all the way up.

00:12:58.920 --> 00:13:02.350
Beautiful, back knee
lowered or lifted, your choice.

00:13:02.350 --> 00:13:04.730
Inhale, sweep the
arms up and overhead.

00:13:04.730 --> 00:13:06.572
Hold onto your breath here.

00:13:09.310 --> 00:13:11.403
Inhale, reach a little higher.

00:13:12.504 --> 00:13:14.890
And then exhale, 
bring it back down.

00:13:14.890 --> 00:13:15.960
Coming into the twist.

00:13:15.960 --> 00:13:18.370
Inhale, left fingertips 
reach up high.

00:13:18.370 --> 00:13:21.070
Stay here, breathing,
or turn the left toes out.

00:13:21.070 --> 00:13:23.390
Come on to the outer
edge of that right foot

00:13:23.390 --> 00:13:25.630
and we drop the hips slowly.

00:13:25.630 --> 00:13:28.053
Left fingertips in line
with the left shoulder.

00:13:29.230 --> 00:13:30.610
Good, then lift from your core,

00:13:30.610 --> 00:13:32.400
left fingertips
reach up and over,

00:13:32.400 --> 00:13:35.360
and we all meet back
in our nice low lunge.

00:13:35.360 --> 00:13:37.290
Inhale, look forward.

00:13:37.290 --> 00:13:38.230
Exhale, beautiful.

00:13:38.230 --> 00:13:39.683
Step the palms back.

00:13:40.770 --> 00:13:42.240
This time, stay in Plank.

00:13:42.240 --> 00:13:44.780
Cross right knee
over to left elbow.

00:13:44.780 --> 00:13:45.640
Step it back.

00:13:45.640 --> 00:13:47.240
Left knee to right elbow.

00:13:47.240 --> 00:13:50.423
And back and forth, left, right.

00:13:52.210 --> 00:13:53.897
Keep it going.

00:13:55.497 --> 00:13:57.583
For three.
You got this.

00:13:57.583 --> 00:13:59.110
Press away from your yoga mat.

00:13:59.110 --> 00:14:01.140
Two, building strength.

00:14:01.140 --> 00:14:03.260
And one, lower all
the way to the belly.

00:14:03.260 --> 00:14:04.110
Beautiful.

00:14:04.110 --> 00:14:05.740
Find a variation of Cobra here.

00:14:05.740 --> 00:14:08.890
Inhale, we lift the heart.

00:14:08.890 --> 00:14:11.320
Exhale, we soften and fold.

00:14:11.320 --> 00:14:12.720
Curl the toes under.

00:14:12.720 --> 00:14:14.440
Draw the hands
underneath the shoulders.

00:14:14.440 --> 00:14:15.542
Inhale in.

00:14:15.542 --> 00:14:17.569
Exhale, press up, power up.

00:14:17.569 --> 00:14:20.673
Quietly whisper, 
"I am strong," to yourself.

00:14:21.430 --> 00:14:22.353
I am strong.

00:14:22.353 --> 00:14:25.106
And send the hips
up high and back.

00:14:25.106 --> 00:14:29.040
So hopefully by now we've got
the heart rate up just a bit.

00:14:29.040 --> 00:14:31.013
Stay in control of your breath.

00:14:32.854 --> 00:14:33.870
You got this.

00:14:33.870 --> 00:14:35.823
Inhale, lift the
right leg up high.

00:14:36.800 --> 00:14:39.160
Exhale, right knee
kisses right elbow.

00:14:39.160 --> 00:14:41.670
Last round, inhale, kick it up.

00:14:41.670 --> 00:14:44.400
Cross it over, 
right knee kisses left elbow.

00:14:44.400 --> 00:14:46.190
Inhale, kick it up.

00:14:46.190 --> 00:14:47.460
Right through center.

00:14:47.460 --> 00:14:50.080
If the hands are getting sore,
you can do this on your knee,

00:14:50.080 --> 00:14:52.952
back and forth,
right elbow to left elbow,

00:14:52.952 --> 00:14:56.760
moving the right
knee for three, two, one.

00:14:56.760 --> 00:14:58.456
Step it all the way up.

00:14:58.456 --> 00:15:00.450
Back knee lowered or lifted,
your choice.

00:15:00.450 --> 00:15:02.600
Inhale, reach for the sky.

00:15:02.600 --> 00:15:04.610
This time palms come together.

00:15:04.610 --> 00:15:06.620
We're gonna exhale,
find a deep twist here,

00:15:06.620 --> 00:15:09.660
left elbow coming to the
outer edge of the right thigh.

00:15:09.660 --> 00:15:12.330
Again, back knee can
be lower or lifted here.

00:15:12.330 --> 00:15:13.710
We're going to
press into the palms,

00:15:13.710 --> 00:15:15.113
find length in the spine.

00:15:16.830 --> 00:15:18.550
Inhale in deeply.

00:15:18.550 --> 00:15:21.300
And exhale to 
bring it back to the mat.

00:15:21.300 --> 00:15:24.320
Beautiful. Step the 
right toes back, Plank Pose.

00:15:24.320 --> 00:15:25.563
Inhale in here.

00:15:25.563 --> 00:15:27.693
Exhale to Downward Facing Dog.

00:15:28.923 --> 00:15:31.569
Inhale, lift the
left leg up high.

00:15:32.650 --> 00:15:35.990
Exhale, shift forward,
left knee to left elbow.

00:15:35.990 --> 00:15:37.810
Inhale, lift it up.

00:15:37.810 --> 00:15:40.289
Exhale, cross it
over to the right elbow.

00:15:40.289 --> 00:15:42.090
Inhale, lift it up.

00:15:42.090 --> 00:15:43.040
Last one, you got this.

00:15:43.040 --> 00:15:45.480
Squeeze through center
and back and forth we go.

00:15:45.480 --> 00:15:47.630
This is the last round.
Stay with it.

00:15:47.630 --> 00:15:52.019
Breathe for three, two, one.

00:15:52.019 --> 00:15:54.250
Send that left foot up.

00:15:54.250 --> 00:15:56.570
Back knee lowered or lifted.
Here you go with your breath.

00:15:56.570 --> 00:15:59.650
Inhale, scoop the energy 
forward, up and back.

00:15:59.650 --> 00:16:00.960
Relax your shoulders down.

00:16:00.960 --> 00:16:02.600
Strong legs.

00:16:02.600 --> 00:16:03.940
Great, bring the palms together.

00:16:03.940 --> 00:16:05.970
Think up and over.

00:16:05.970 --> 00:16:09.370
Right elbow to the
outer edge of the left thigh.

00:16:09.370 --> 00:16:10.770
Press into the palms.

00:16:10.770 --> 00:16:11.843
Find length here.

00:16:13.270 --> 00:16:14.402
Breathe.

00:16:15.345 --> 00:16:17.760
You have it.
You have the vocabulary.

00:16:17.760 --> 00:16:19.280
You have a
strong foundation here.

00:16:19.280 --> 00:16:20.456
Inhale.

00:16:20.456 --> 00:16:23.680
Exhale, release back 
down to the mat.

00:16:23.680 --> 00:16:25.488
Step the left toes back.

00:16:25.488 --> 00:16:27.000
Inhale in here.

00:16:27.000 --> 00:16:29.490
Exhale, slowly
lower to the belly.

00:16:29.490 --> 00:16:32.630
Last Cobra.
Inhale, we open the heart.

00:16:32.630 --> 00:16:34.780
Find what feels good here.

00:16:34.780 --> 00:16:38.750
And exhale to soften and
release everything down.

00:16:38.750 --> 00:16:40.513
Beautiful. From here,
go ahead and

00:16:40.513 --> 00:16:44.311
nice and easy 
turn on to your back.

00:16:48.050 --> 00:16:51.363
And when you get there,
just notice how you feel.

00:16:52.850 --> 00:16:54.800
And then hug the
knees up to the chest.

00:16:55.870 --> 00:16:57.850
Soften your gaze here,
close your eyes,

00:16:57.850 --> 00:16:59.550
bring your palms
to your knee caps.

00:16:59.550 --> 00:17:03.599
And we're just gonna
draw circles slowly one way.

00:17:06.200 --> 00:17:08.180
Notice how you feel.

00:17:08.180 --> 00:17:11.523
Is it different from the
beginning of this practice?

00:17:14.610 --> 00:17:17.252
Reverse the circle.

00:17:18.599 --> 00:17:21.314
Massaging the low back,

00:17:21.314 --> 00:17:25.093
massaging the sacrum,
keeping the shoulders relaxed.

00:17:26.340 --> 00:17:29.230
Nice. And then we're 
gonna open the knees wide

00:17:29.230 --> 00:17:31.012
and then bring them back in.

00:17:32.190 --> 00:17:35.926
Circling wide and then in.

00:17:36.950 --> 00:17:39.031
Wide and then in.

00:17:39.910 --> 00:17:41.619
And then reverse it.

00:17:42.890 --> 00:17:45.162
Take it the other way.

00:17:50.690 --> 00:17:52.670
Great. Interlace the fingertips,

00:17:52.670 --> 00:17:54.560
bring them behind the head.

00:17:54.560 --> 00:17:56.660
Send the toes up
towards the sky.

00:17:56.660 --> 00:17:59.513
Knees can be
straight or bent generously.

00:18:00.700 --> 00:18:06.080
Good. Then we're just gonna
open and cross, open and cross,

00:18:06.080 --> 00:18:08.960
open and cross, open and cross.

00:18:08.960 --> 00:18:11.240
Now inhale in,
keep the legs going.

00:18:11.240 --> 00:18:13.850
Exhale, lift the head,
the neck, the shoulders.

00:18:13.850 --> 00:18:17.795
And we're gonna start 
to lower our criss-cross

00:18:17.795 --> 00:18:19.170
and then lift them back up.

00:18:19.170 --> 00:18:21.050
This is the last bit.

00:18:21.050 --> 00:18:22.293
Lower.

00:18:24.580 --> 00:18:25.413
And then lift.

00:18:25.413 --> 00:18:27.540
And if this isn't
really driving for you,

00:18:27.540 --> 00:18:29.460
just do one leg at a time.

00:18:29.460 --> 00:18:30.550
You can bend one knee.

00:18:30.550 --> 00:18:34.314
Just kind of draw 
a zigzag one way,

00:18:35.160 --> 00:18:36.160
and then the other.

00:18:36.160 --> 00:18:38.382
And then switch
to the other side.

00:18:41.530 --> 00:18:42.860
Oh, that's good for my brain.

00:18:42.860 --> 00:18:44.957
That's challenging. (chuckles)

00:18:48.430 --> 00:18:51.560
So challenge yourself
with one last little bit here.

00:18:51.560 --> 00:18:53.810
Make sure you're
not holding your breath.

00:18:56.924 --> 00:18:59.350
And then let it all go.

00:18:59.350 --> 00:19:02.100
Bring the hands
down to the earth.

00:19:02.100 --> 00:19:04.880
Bring the feet as
wide as the yoga mat,

00:19:04.880 --> 00:19:07.310
allow the knees
to fall to one side.

00:19:07.310 --> 00:19:11.300
Breathe in, breathe out,
and then to the other.

00:19:11.300 --> 00:19:14.192
Breathe in, breathe out.

00:19:15.308 --> 00:19:17.883
Back and forth a
couple of times here.

00:19:18.913 --> 00:19:23.530
And then find a nice resting
pose to close out the practice,

00:19:23.530 --> 00:19:26.100
either with the
legs extended long

00:19:26.100 --> 00:19:28.760
or the knees softly rocking,

00:19:28.760 --> 00:19:31.471
knocking, rather,
in towards each other.

00:19:32.780 --> 00:19:34.490
Bring your hands
somewhere on your body,

00:19:34.490 --> 00:19:38.258
close your eyes and
take another breath in.

00:19:39.980 --> 00:19:41.660
And as you exhale once again,

00:19:41.660 --> 00:19:44.608
I'll just invite you
to notice how you feel.

00:19:46.830 --> 00:19:48.790
Were there moments
of today's practice,

00:19:48.790 --> 00:19:50.653
where you were challenged?

00:19:51.710 --> 00:19:54.270
Were there moments 
with today's pace

00:19:54.270 --> 00:19:57.070
where you moved
with your breath,

00:19:57.070 --> 00:19:59.454
where you maybe
you got a sense

00:20:00.654 --> 00:20:03.015
of your own strength?

00:20:09.020 --> 00:20:11.883
Maybe a sense of
your willingness,

00:20:13.006 --> 00:20:15.951
a sense of your own grace?

00:20:22.070 --> 00:20:24.120
It's not about
mastering the movement,

00:20:24.120 --> 00:20:26.780
it's about seeing
what the movement

00:20:26.780 --> 00:20:32.204
can invite us to feel,
to embody.

00:20:34.140 --> 00:20:39.456
And I love this yoga practice 
for really teaching me how to

00:20:42.777 --> 00:20:46.232
create a deeper
relationship with my senses.

00:20:47.860 --> 00:20:51.030
It's had a really positive impact
on the way I live my life,

00:20:51.030 --> 00:20:54.980
and I am just so grateful that
you guys are showing up here

00:20:54.980 --> 00:20:57.447
to share this experience.

00:21:00.110 --> 00:21:03.340
Draw the hands together,
thumbs to third eye.

00:21:03.340 --> 00:21:04.970
We are in the home stretch here.

00:21:04.970 --> 00:21:07.940
So well done.

00:21:07.940 --> 00:21:10.120
Drink lots of water.

00:21:10.120 --> 00:21:12.723
I look forward to
seeing you tomorrow.

00:21:13.892 --> 00:21:15.932
'Til then, take good care.

00:21:17.860 --> 00:21:19.134
Inhale in.

00:21:19.134 --> 00:21:20.947
And exhale.

00:21:22.004 --> 00:21:23.447
Namaste.

00:21:25.869 --> 00:21:29.857
(soft upbeat music)