WEBVTT

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- Hi everyone and
welcome back to Move.

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It is Day 28,

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where we provide ourselves

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with a little tender, loving care.

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Hop into something comfy
and let's get started.

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(soft upbeat music)

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Alright, let's begin 
lying down today.

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Day 28.

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Don't hate, feel great.

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I'm gonna work
around my friend here.

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Come on down to your back.

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You can actually 
use bolster as I am

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underneath the 
backs of the knees.

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This is a breathing bolster,
one of a kind,

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but you can roll up a
little blanket if you like,

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put it under your knees,
a little towel,

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you don't need anything fancy.

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Bring your hands to your belly.

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And as you start 
to get settled in here,

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relax your shoulders.

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Draw them a little
bit away from your ear.

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So you start to feel
a spaciousness here.

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And as you get
settled in just still relax

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and notice how you feel,

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notice what you're coming
to this practice with today.

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This is gonna
be a gentle practice,

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but I think you 
have the opportunity

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to get a lot out of it.

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Daily movement isn't always

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about maximizing, right?

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It's not about
how many calories?

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Or how much you
can even regulate

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the systems of the body although
that sounds pretty great.

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The practice of yoga offers
us this really great opportunity

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to ask, not just
how am I feeling,

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which we asked a lot
here in the home practice

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and on this channel,
but also how do I want to feel?

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Understanding that the
way we move can influence

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how we feel.

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Which a lot of us know,

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but when you really
start to put it into

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a consistent practice,

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or if you like to research,

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you can see the science
behind this, of course,

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but for today, just
take a deep breath in

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and as you exhale, think about
how you're feeling right now.

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Just notice, get a sense.

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And then just to plant the seed,

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just guiding you to think
about maybe not even now,

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but later, 
how these practices can

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also ask us the question
how do you want to feel?

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What do you want to move toward?

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Slow and steady, 
begin to rock your head a little

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side to side, ear to ear.

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You're gonna get a
little massage, yay,

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on the back of the head.

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Again, close your eyes if
you feel comfortable here.

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Relax the skin of the face,
soften the jaw.

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How do you want
to feel on Day 28?

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Proud,

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strong,

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present?

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Maybe you're 
impressed with yourself.

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Making it this far, incredible.

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Maybe you got off track,
but now you're back on track.

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Present, maybe?
Celebrating how present we are

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just to be on this journey.

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Bring the head back
to center stillness,

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open the palms and send
the fingertips up and overhead

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slowly for a nice
full body stretch.

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Start to point
and flex the feet,

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draw the heels maybe
in line with the hips,

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point and flex the feet.

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Wiggle the fingertips,

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wiggle the toes.

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Inhale in here.

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As you exhale, 
just the right knee,

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just the right knee hugs in.

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Remember our softness,
our soften practice.

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Find a softness here.

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Maybe drawing some
circles with the knee,

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maybe rotating the
right ankle one way,

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and then the other.

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And then take your right hand

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to just in front of your
right knee and the right shin,

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bring your left hand to
the top of your left thigh,

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just to help guide that,
left hip point to stay down.

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And we're just gonna open
the right knee as far as we can,

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opening up through that hip

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and then bring 
it back to center.

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A little TLC for the hips.

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Open and close, and
the next time you open,

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stay there and breathe.

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Keep the shoulders relaxed,
option to maybe grab index,

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take the index finger and
the middle finger and the thumb

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to the big toe.

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Breathe here.

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And there's an option to
work to straighten the leg.

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This is just something
to broaden your vocabulary.

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Do not have to do
this today, just a little.

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You can have a little
giggle at it if you like.

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If you are able to
straighten that leg

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if you are working there,

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see if you can work on
dialing the right toes down

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keeping those
shoulders relaxed.

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Alright, then slowly everyone,

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reel it back in from center,
we know that,

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and then extend the
right leg out long,

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bring the left knee in.

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Squeeze that left knee
up in towards the chest,

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towards your heart space.

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Find soft, easy movement 
in the hip massaging

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through that hip flexor.

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Maybe rotating the right
ankle one way and the other.

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If you're coming to the mat
with some stress or tension,

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maybe a little anxiety,

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just start to 
slow down your breath,

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make those inhalations
long like we've been doing,

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those exhalations even longer.

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This is a nice low to
the ground practice today,

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taking a break from being
on the hands and the wrists,

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and arms and the shoulders.

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Alright, left hand
to the top of the shin,

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start to open up here,

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right hand comes to the
top of the right hip crease.

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Shoulders are relaxed,
breathe here.

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Notice how your
breath moves you.

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Maybe take the
bind with the big toe,

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maybe not.

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And maybe you work to extend.

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We can also do this
stretch with a strap

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or with a neck tie 
or a dish cloth.

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I have some videos
where we're use a dish cloth

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to do awesome things.

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Never in my life
what I've thought.

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Bring it back in from center,
reel it back in.

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And then we'll let it go.

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Alright. Walk the left heel over

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towards the 
left corner of the mat.

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We're gonna cross the
right ankle over the left,

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and then we're gonna shimmy 
the head and the shoulders

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towards the top left corner.

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And when you're ready,
grab your right wrist,

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and send it up finding a
stretch in the right side waist,

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right side body, breathe.

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And then come back
to center, unravel.

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Take it to the other side.

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Feel your yoga
mat beneath you here

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as you find this stretch.

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I know it's a little cheesy,

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but just feel that
yoga mat rising up

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to meet your back body,
use that image,

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and know that you're 
supported here, this practice,

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and I have your back,
I really do.

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And I believe in
the yoga mat

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having us.

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But you got to show
up which you did today.

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Walk it back to center,
hug both knees into the chest.

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Happy Baby, grab the
shins or the ankles,

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no need to push it here.
Just nice and easy.

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If it's too much 
to do both legs at once,

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just do one at a time.

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You can grab the outer edges
of the feet, the inner arches,

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or you can come back
to this big toe bind

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if that felt fun
and worth exploring.

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Everyone, 
lengthen your tailbone

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towards the 
front edge of your mat.

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So really active
tilt of the pelvis here.

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Breathe.

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Inhale in deeply, 
as you exhale,

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release but keep the knees
hugging into the chest.

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You're gonna bring the
arms either out to cactus,

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or to a Texas T,
depending on your space.

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Inhale, scoop the tailbone up

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so the lower back
is flush with the mat.

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Then exhale, allow the
legs to fall to the left side.

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Bring the left arm to the
outer edge of the right thigh

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and turn onto your right ear.

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Reclined Twist, breathe.

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Start to pay attention just
to the temperature of the room

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or the space in
which you're practicing

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maybe you're outdoors today,
that's awesome.

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Just notice the temperature
or the quality of air

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in the room.

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As you breathe
down into your belly.

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And then come all
the way back to center,

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and take it to the other side.

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Use your right hand to
guide the left thigh down.

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Keep the left
shoulder down and rock

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onto your left ear
gently and breathe,

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deep into your belly,
close your eyes.

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And now just start
to notice any sounds,

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anything that's part of
your soundtrack near or far.

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And then slowly, slowly, slowly

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bring it all the way back.

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And we're going to
bring the hands to the backs

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of the thighs,

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bring your awareness 
back to your core

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as you start to 
rock and roll up and down

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the length of the spine,
getting a little massage,

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but see if you can, 
today, slow it down.

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And if you're like, 
"Eh, no, can't do that."

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Yet, you will be.

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We're working on
kind of connecting

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to these deep core muscles.

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See if you can slow it down
and keep it kind of in control.

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There's some momentum, but
it's not all moment, just play.

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And then the next time
you're up cross the legs,

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lift the heart,
sit up nice and tall

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as you relax the shoulders down.

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Nice and slow working out

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some tension or
tightness that may

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or may not have
accumulated in the neck,

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the shoulders.

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Just drawing small 
circles with the nose

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and then allowing them to get
larger and larger and larger.

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Be gentle and be thorough.

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Woo! Mine is a
little soundtrack.

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Okay, if you haven't reversed,

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go ahead and make sure you
reverse a circle, why not?

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And then bring your
head over your heart,

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heart over your pelvis,

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bring the palms to
the front leg here.

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Just gonna find a
spinal flexion here

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so draw that chin to
the chest navel draws back,

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round through,
think Cat Pose, for sure.

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Breathe.

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And then we'll
rock all the way up.

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Lift the heart, 
long belly here, lift the chin.

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Good, exhale, 
chin to chest, round through.

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Rocking in the pelvis.

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And then inhale, lift.

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Exhale, round through.

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Inhale lift, draw the
shoulders down, down, down.

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And a couple more times,
with the sound of your breath.

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Then the next 
time you're lifted,

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head over heart,
head over pelvis,

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send the fingertips 
out in front.

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Plug the shoulders 
back into socket

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and send the fingertips down.

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Take your right thumb
now bring it to the center

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of your left palm.

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And you're gonna use
the other fingers to just

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guide the hand
down a little more,

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and stretch through the forearm.

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So often we feel like
we have to have all these

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outside means 
to take care of ourself,

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to find tenderness.

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And this practice is just
an incredible opportunity,

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a big whole bag of tools

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to find a little tender,
loving care for yourself

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based on how you feel,

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or based on how
you wanna feel.

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Alright, switch to 
the other side.

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Left thumb comes to the
center of the right palm.

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Stretching through the forearms.

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Forearm.

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Good then release.

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Fingertips come to the ground.

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Inhale, reach fingertips 
up towards the sky.

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Exhale, float 'em down.

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Notice how you feel. 
Inhale, sweep 'em up.

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Exhale, float 'em down.

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Making any adjustments
here for this movements

00:14:58.220 --> 00:15:01.283
that you feel nice
and tall in the spine.

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Work with what you got.

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Maybe starting to move the head,

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just very simple,
inhaling to reach up.

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And exhaling, float it down.

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Keep it going.

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See if you can
make this your own,

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whatever that means to you.

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Maybe it's letting go of thoughts
that are distracting you

00:15:23.510 --> 00:15:24.990
from the experience right now.

00:15:24.990 --> 00:15:28.363
Maybe it's getting
into a little groove.

00:15:29.410 --> 00:15:31.837
Maybe it's just simply
playing around with the head

00:15:31.837 --> 00:15:33.272
and the neck.

00:15:36.810 --> 00:15:39.593
Maybe you add a
little affirmation.

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Maybe you add different breath.

00:15:47.380 --> 00:15:49.160
Maybe your arms
are getting tired,

00:15:49.160 --> 00:15:50.939
but you're sticking with it.

00:15:52.920 --> 00:15:57.903
Noticing what your
thresholds feel like.

00:15:59.130 --> 00:16:00.780
Last one, inhale,
reach for the sky.

00:16:00.780 --> 00:16:02.610
This time palms come together,

00:16:02.610 --> 00:16:05.767
and slide back down
to the heart space.

00:16:06.610 --> 00:16:08.238
Inhale in deeply.

00:16:08.238 --> 00:16:10.470
Exhale to bow 
the head to the heart.

00:16:10.470 --> 00:16:13.604
Just pause here.
Notice how you feel.

00:16:20.650 --> 00:16:22.080
And that's it.

00:16:22.080 --> 00:16:25.960
So a practice can
consist of a little TLC

00:16:25.960 --> 00:16:27.728
and go the long way.

00:16:30.610 --> 00:16:33.427
Say one kind
thing to yourself here.

00:16:37.770 --> 00:16:41.390
I want to express
my gratitude for you.

00:16:41.390 --> 00:16:44.490
Thank you for sharing
your practice with me

00:16:44.490 --> 00:16:47.331
this valuable time,
and your valuable energy.

00:16:48.550 --> 00:16:50.490
We have two more
days of this series

00:16:50.490 --> 00:16:52.590
and you do not wanna miss them.

00:16:52.590 --> 00:16:54.113
Come with an open mind,

00:16:55.216 --> 00:16:57.020
bring whatever you got,
come as you are.

00:16:57.020 --> 00:16:59.770
And I look forward 
to seeing you mañana.

00:16:59.770 --> 00:17:01.380
Draw all the thumbs up 
to the third eye,

00:17:01.380 --> 00:17:04.200
take a deep breath in.

00:17:04.200 --> 00:17:08.298
Let's inhale together
and bow, exhale together.

00:17:09.550 --> 00:17:11.159
Namaste.

00:17:12.699 --> 00:17:16.660
(soft upbeat music)