WEBVTT

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- What's up everyone?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 29,

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Believe.

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Let's get started.

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(bright upbeat piano music)

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Okay, today we're going
to begin lying on our backs.

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So come on down to the ground.

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Welcome back.
Wow, Day 29.

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Can you believe it?

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Benji? Can you
believe it? Oh, yes.

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Come on down to the ground,
let's bring the left hand

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to the heart space, 
the right hand to the belly,

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press into your head.

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Literally physically 
lift your chest up,

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draw the shoulder blades
in and kind of underneath

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your heart space and then
relax the weight of your head,

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neck and
shoulders into the earth.

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Close your eyes my sweet friend.

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Feel the warmth of your
hands on these two wonderful,

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beautiful listening
centers both the belly,

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your center, your guts,
and your heart. Mmm.

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Take a moment here to
just land in your practice.

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And notice how you
feel showing up here today.

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So, not just as in check
in with your body physically

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but how do you feel about the
fact that you're here Day 29?

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What if anything is
resonating with you

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as you step
onto your mat today?

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Do you feel

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proud, excited,

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closer to your truth, 
more like yourself,

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more comfortable
in this experience

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maybe than you 
were in the beginning?

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Do you feel

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more one with your

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growth process, 
your healing process?

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Maybe more united with

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the fact that others are
going through their own growth

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process, healing processes.

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So often we come to the
mat and kind of check in

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with our energy and our body,
but just take a second here.

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As you gently 
deepen the breath to

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notice how you feel about

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showing up for yourself

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like this, in this way.

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Feel the rise of the inhale,

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the gentle
falling of the exhale.

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And the invitation is really

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to me, both simple
and profound today.

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It's really not
about believing in

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the benefits of yoga,
(chuckles) although I do.

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Continue to feel the rise
and the fall of your breath.

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It's not about believing in

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even any one thing 
about this practice or

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Yoga With Adriene or even Benji.

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What it's inviting us

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to spend some time with today

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is that this is an
opportunity for you to recognize

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how time with conscious breath

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and contemplation and
mindful movement can lead us

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toward genuinely
believing in oneself,

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trusting yourself.

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Trusting the quality of
relationship that you continue

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to cultivate with
yourself as you change

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and transform and shed and grow.

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Continuing to feel this wave
of the breath rise and fall.

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We hear it all the time,
"The mat is a mirror."

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So if you like set a
little intention here

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for your practice today.

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Repeat it quietly to yourself.

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And then have faith.

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Have faith in yourself.

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Inhale lots of love in.

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Exhale, lots of love out.

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Start to bend the knees.

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Bring one foot up, 
then the other.

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We're gonna walk the
feet as wide as the yoga mat

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and then bring
the knees into touch.

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Inhale in deeply 
through the nose.

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And exhale out 
through the mouth.

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Inhale in deeply 
through the nose.

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Nice cleansing breath
out through the mouth.

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And now seal the lips, 
inhale in.

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And exhale out.

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Beautiful, we'll reach
the arms up and overhead.

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Big breath, big stretch,
low back lifts.

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We'll hook the thumbs here.

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Beautiful, and then
slowly bring the knees up.

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Wrap the arms around the shins
and rock gently side to side.

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Feel supported
in your back body.

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Inhale in deeply.

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Exhale to rock to one side 
and press up to all fours.

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Or we can start to 
rock and roll up and down

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the length of the spine.

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Eventually coming all
the way to all fours.

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Take it away,
spinal flexion, inhale,

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dropping the belly 
to open the chest

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and looking up
towards the sky today.

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And then exhale, 
rounding through chin to chest.

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Really finding 
that lock in the throat.

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Good, then inhale open
up through the throat.

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Open up through the front line.

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And then exhale,
find that chin lock.

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Open up through the back line.

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Now keep it going with
the sound of your breath.

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Maybe even closing the eyes.

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So in other words, my friends,

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all of these wonderful little
intimate moments you create

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for yourself and with
yourself on your mat,

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I feel like they can lead you

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towards having this
relationship with yourself

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where you really can trust.

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Trust your own intuition, right?

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Trust your truth.

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We're not really looking

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for answers
outside or we're telling

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or having other people 
tell us what to feel

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or think but we're connected
to how we really feel and think.

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Drop the elbows, when you're 
ready, we're gonna walk it

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back to a Puppy Posture.

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A confidence, a faith 
in oneself all supported

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by a daily yoga practice.

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I can really get behind that.

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I speak from experience.

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Puppy Posture, rock the
forehead a little side to side.

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Tailbone really pointing 
up towards the heavens.

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Big heart opener here.

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Now find stillness, 
deep breath in.

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Long breath out.

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Stay here, inhale in.

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And exhale out.

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Keep the hands and the forearms

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where they are as you now
slide your heart through,

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come to Sphinx Pose.

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Digging into the elbows

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pressing into the pubic bone,
tops of the feet.

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Shoulder blades draw together.

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Slowly look past your 
right shoulder, inhale.

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Exhale, come through center.

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Slowly look past 
your left shoulder.

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Beautiful, inhale,
exhale, come back to center.

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Interlace the fingertips here
if you like or keep the hands

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where they are.
Inhale in, curl the toes under.

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Exhale, lift up, Forearm Plank.

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Strong and steady
reaching the heels back.

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Upper arm bones
rotating out so lots of space

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between the ears
and the shoulders.

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Your neck is nice and long.

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Navel draws in and up.

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Activate, activate,
you got this.

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You might drop the
right knee down here.

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Let it kiss the earth
and then lift it back up.

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You might drop the left
knee down let it kiss the earth

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and then lift it back up.

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And one more time, right
knee kisses (kiss imitating)

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and reaching the right heel back

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and then left knee kisses
and reaching the left heel back.

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Good, slowly lower 
all the way down.

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Drag the hands in line with
the rib cage, squeeze the elbows

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into the side body. 
Inhale, lift up Cobra.

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And exhale slow
and steady release

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all the way back down, good.

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Curl the toes under, inhale in.

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Exhale, Plank Pose.

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Inhale in again.

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And exhale, 
Downward Facing Dog.

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Take your dog for
a little walk here.

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Start to really

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lean into the sound of
your breath and the sensation

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in your body.

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And when you're ready,

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go ahead and take it
up to the top of the mat.

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Nice and slow.

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Feet hip width apart
or flush together.

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Let's hang forward here,
grounding through the feet,

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feeling that foot
to earth connection

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and a little goes a long way.

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Slowing down your breath.

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Relaxing through the shoulders
and the neck, the head.

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Again, slow down 
your breath here.

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If you can make 
the breath a little bit longer,

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if you wanna do
the box breath here

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you can count inhaling in
for four, exhaling out for four.

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So you have a lot of
vocabulary to play with

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and to work with.

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Trust the vocabulary, 
trust the integrity that

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you've been
bringing to this practice.

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And have faith.

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When you're ready,
begin to slowly roll it up.

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Now when you come
into your Mountain,

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go ahead and right away,

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reach the fingertips all
the way up and overhead.

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Take a deep breath in,
look up.

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And exhale, Forward
Fold all the way down.

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Listen carefully from here,
slide your right foot behind

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the left and over.
So you're criss-cross here

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and then let the
weight of your head hang.

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You can even find
that chin lock again here,

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shifting into all
four corners of the foot.

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Good and then slowly
micro-bend the knees,

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come back to center.

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And then walk the left foot
or slide the left foot behind.

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Relax the weight 
of the head over.

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And then all the
way back to center.

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Feet together or 
hip width apart.

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Inhale, lift up halfway.

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Exhale to soften and fold.

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Root to rise here, 
inhale, reach for the sky,

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send the fingertips up high.

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And exhale right
back down you go.

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Inhale, halfway lift.

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Nice, beautiful
long neck. Exhale, fold.

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Stay present here, bring
the fingertips to the earth.

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Step the left foot back,
pivot on the back foot.

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Use your left
fingertips reaching forward

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up and back to
come into Warrior II.

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Pull the pinkies back,
front knee is bent.

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Breathe here.

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Head over heart, 
heart over pelvis.

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Back toes are turned in.

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And then straightening
through the front leg,

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reach the right fingertips
all the way up and back.

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Big breath, big stretch,
and cartwheeling

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all the way through

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bending that front
knee back to your lunge.

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Here's our twist,
inhale reach for the sky.

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Breathe into the belly.

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Exhale, bring it back down.

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Listen carefully, step the
back foot up, Pyramid Pose

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or half Pyramid
with the heel lifted.

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Inhale to find extension,
look forward. Long in the spine.

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Exhale to draw the
chin into the chest.

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Beautiful, bend both knees

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kick the left foot 
back out to your lunge.

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Then we'll step the
right foot back, Plank Pose.

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Inhale in nice and slow.

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With control,
exhale to the belly.

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Inhale, rise up Cobra, 
follow your breath.

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As you exhale,
cascade it down.

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Curl the toes
under lift up to Plank.

00:14:32.680 --> 00:14:36.150
And then send the hips up
and back, Downward Facing Dog.

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Bend the knees,
inhale to look forward.

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Exhale to make
your way to the top.

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Have some fun with it.

00:14:42.830 --> 00:14:45.691
Good, on your next inhale,
lift it up halfway.

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Exhale to soften and fold.

00:14:48.461 --> 00:14:51.042
Root to rise here, 
inhale, reach for the sky.

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Big breath, big stretch.

00:14:53.596 --> 00:14:56.683
And then exhale, Forward
Fold all the way back down.

00:14:57.690 --> 00:14:59.760
Nice, we're gonna
slide the left foot.

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Now, first behind the right.

00:15:02.569 --> 00:15:06.235
Forward Fold, breathe here.

00:15:09.540 --> 00:15:11.848
And then back to 
center and then sliding

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the right foot behind the left.

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Relax the weight of the head,
the shoulders.

00:15:18.260 --> 00:15:20.210
Press into all 
four corners of the feet.

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So, be mindful of where
you're distributing your weight.

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And then slowly
bring it back to center.

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Inhale, halfway lift.

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Exhale, soften and fold.
Fingertips come to the mat.

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We step the right foot back,

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pivot on the back foot

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and leading with the
right fingertips forward,

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up and back 
we rise strong, Warrior II.

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Find a focus out
beyond your left fingertips.

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And use your breath
to really anchor you

00:15:55.830 --> 00:15:58.150
in the present moment here.

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Press into the knife
edge and your back foot.

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Drop your center.

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The power of being 
with the breath.

00:16:17.293 --> 00:16:20.100
And just thinking of the
power of being with your breath

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in a pose called "Warrior."

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Hmmm?

00:16:25.460 --> 00:16:26.940
Alright, inhale in.

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Exhale, straighten
through that front leg,

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lift the left fingertips
all the way up and back.

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Big breath, big stretch,
lots of awareness in the neck.

00:16:35.900 --> 00:16:38.680
Beautiful, then slowly
cartwheel it all the way

00:16:38.680 --> 00:16:41.330
back to your lunge.
Right hand to the earth,

00:16:41.330 --> 00:16:44.090
inhale, left fingertips 
up towards the sky.

00:16:44.090 --> 00:16:47.120
Big belly breath here.

00:16:47.120 --> 00:16:50.030
And slow and steady with
your exhale, slow and steady,

00:16:50.030 --> 00:16:51.000
bringing it back.

00:16:51.000 --> 00:16:55.360
Good, we'll step the
back foot up halfway.

00:16:56.159 --> 00:16:59.290
Aim to draw the
right heel down on the earth

00:16:59.290 --> 00:17:01.440
but if it's still lifted here

00:17:01.440 --> 00:17:05.530
breathe and be present
with where you are today.

00:17:06.850 --> 00:17:08.310
Wherever you are
in that back foot,

00:17:08.310 --> 00:17:10.575
everyone inhale, 
lift and lengthen.

00:17:10.575 --> 00:17:12.370
Send your gaze forward.

00:17:12.370 --> 00:17:15.483
And then exhale, 
find that chin lock, draw it.

00:17:19.110 --> 00:17:21.860
Good, bend both knees
kick the right foot back.

00:17:21.860 --> 00:17:23.394
Here we go, 
plant the palms,

00:17:23.394 --> 00:17:26.320
step the left toes back, 
Plank Pose.

00:17:26.320 --> 00:17:28.740
So get the toes in
line with the hips here.

00:17:28.740 --> 00:17:30.310
Reach the heels back.

00:17:30.310 --> 00:17:32.410
You can work on the
knees here, if you like.

00:17:32.410 --> 00:17:33.700
We're gonna hug the low ribs in.

00:17:33.700 --> 00:17:36.210
We're gonna slowly,
slowly resist.

00:17:36.210 --> 00:17:38.580
So you're gonna try your
best to not move the hips.

00:17:38.580 --> 00:17:40.690
You're gonna bring
your left hand and touch

00:17:40.690 --> 00:17:43.100
your right shoulder,
try not to move the hips.

00:17:43.100 --> 00:17:44.815
And then bring it back down.

00:17:45.610 --> 00:17:48.553
And, right fingertips 
to left shoulder.

00:17:49.430 --> 00:17:51.460
And bring it back down.

00:17:51.460 --> 00:17:53.830
And left to right,

00:17:53.830 --> 00:17:55.933
and back down and right to left.

00:17:56.860 --> 00:17:59.250
And bring it back down.
I'm trying not to move my hips.

00:17:59.250 --> 00:18:00.999
And one more time to each side.

00:18:01.930 --> 00:18:05.758
And then release.

00:18:05.758 --> 00:18:07.568
Belly to the earth.

00:18:07.568 --> 00:18:10.816
Nice. Inhale, Cobra.
Stretch it out.

00:18:10.816 --> 00:18:12.740
Exhale, release.

00:18:12.740 --> 00:18:15.190
Curl the toes under press
up to all fours or Plank.

00:18:15.190 --> 00:18:18.580
Quietly, whisper to yourself,
"I am a strong." I am strong.

00:18:18.580 --> 00:18:21.200
And send the hips
up high and back.

00:18:21.200 --> 00:18:23.250
Downward Facing Dog, beautiful.

00:18:24.080 --> 00:18:25.880
Pedal it out.

00:18:25.880 --> 00:18:28.430
Inhale, lots of love in.

00:18:28.430 --> 00:18:30.281
Exhale lots of love out.

00:18:31.868 --> 00:18:33.830
Nice, inhale to look forward.

00:18:33.830 --> 00:18:36.610
Exhale, to make your way
to the top, have some fun.

00:18:36.610 --> 00:18:39.200
Inhale, lifts you up halfway.

00:18:39.200 --> 00:18:40.993
Gorgeous, exhale,
Forward Fold.

00:18:41.870 --> 00:18:43.916
Inhale, spread the fingertips.

00:18:43.916 --> 00:18:46.580
Root to rise here,
reach for the sky.

00:18:46.580 --> 00:18:48.723
And exhale all
the way back down.

00:18:49.650 --> 00:18:51.870
Inhale, halfway lift.

00:18:51.870 --> 00:18:53.870
Exhale, Forward Fold.

00:18:53.870 --> 00:18:57.550
Inhale, step the left foot back,
pivot it on the back foot.

00:18:57.550 --> 00:18:59.822
Let's rise up, Warrior II.

00:19:01.610 --> 00:19:04.840
Beautiful, relax
the shoulders down.

00:19:04.840 --> 00:19:07.856
Find your focus, fierce.

00:19:09.170 --> 00:19:11.820
Good, keep the front knee
bent this time, right fingertips

00:19:11.820 --> 00:19:13.290
reach up and back.

00:19:13.290 --> 00:19:15.510
Peaceful Warrior, inhale in.

00:19:15.510 --> 00:19:18.560
Exhale, cartwheel it 
all the way back down.

00:19:18.560 --> 00:19:22.070
Into the twist, inhale, 
follow your breath.

00:19:22.070 --> 00:19:23.610
Exhale, all the way back down.

00:19:23.610 --> 00:19:26.730
This time, step the
back foot up halfway.

00:19:26.730 --> 00:19:31.670
We can stay here in our
Pyramid or a Pyramid variation

00:19:31.670 --> 00:19:34.530
or we're gonna find a
little bend in that front knee,

00:19:34.530 --> 00:19:37.050
a generous bend
in the back knee.

00:19:37.050 --> 00:19:40.920
And we may lift the
left leg off, Standing Split,

00:19:40.920 --> 00:19:43.140
left toes pointing down.

00:19:43.140 --> 00:19:44.695
Fingertips are on the earth,

00:19:44.695 --> 00:19:46.943
we're pulling up through
the right hip crease.

00:19:47.910 --> 00:19:50.070
We're maybe bringing the
toes back down when we need

00:19:50.070 --> 00:19:52.300
to and then lifting back up.

00:19:52.300 --> 00:19:55.370
Think about lifting
from the left inner thigh.

00:19:55.370 --> 00:19:58.100
And then we might
just wrap the hands

00:19:58.100 --> 00:20:01.793
around the back of the
ankle or the calf here.

00:20:03.200 --> 00:20:04.990
Left foot is flexed or pointed.

00:20:04.990 --> 00:20:07.560
I like flexed to
really feel that connection

00:20:07.560 --> 00:20:09.720
between my sits
bone and my heel.

00:20:09.720 --> 00:20:12.453
Left toes down, lifting
from the left inner thigh.

00:20:13.450 --> 00:20:16.417
Maybe you play with
finding that chin lock here.

00:20:19.150 --> 00:20:21.760
And everyone inhale in, 
bend both knees.

00:20:21.760 --> 00:20:24.120
Exhale, step the left toes back.

00:20:24.120 --> 00:20:26.074
Good, plant the palms,
step it back.

00:20:26.074 --> 00:20:29.746
Belly to Cobra, nice and slow.

00:20:31.200 --> 00:20:32.630
And exhale to release.

00:20:32.630 --> 00:20:35.290
Press up to Plank or all fours.

00:20:35.290 --> 00:20:37.339
And Downward Facing Dog.

00:20:41.702 --> 00:20:44.237
Inhale in deeply.

00:20:44.237 --> 00:20:45.940
And exhale completely.

00:20:45.940 --> 00:20:49.730
Bend the knees, 
inhale again to look forward.

00:20:49.730 --> 00:20:52.484
Exhale, to make your way
to the top, Forward Fold.

00:20:53.650 --> 00:20:55.970
Inhale, halfway lift.

00:20:55.970 --> 00:20:58.350
Exhale to soften and bow.

00:20:58.350 --> 00:21:00.560
Beautiful, from here,
fingertips to the earth.

00:21:00.560 --> 00:21:03.430
Step the right foot back,
pivot on the right foot,

00:21:03.430 --> 00:21:07.107
right arm lifts us forward, 
up and back, Warrior II.

00:21:08.620 --> 00:21:11.044
Head over heart,
heart over pelvis.

00:21:12.680 --> 00:21:16.383
Nice, active breath here,
slow and in control.

00:21:17.370 --> 00:21:20.440
Keep the front knee bent,
press into all four corners

00:21:20.440 --> 00:21:21.273
of your front foot.

00:21:21.273 --> 00:21:23.210
And here we go,
left fingertips reach up

00:21:23.210 --> 00:21:25.363
and back, Peaceful Warrior.

00:21:26.480 --> 00:21:29.190
And then slowly
cartwheeling all the way back

00:21:29.190 --> 00:21:30.130
and into your twist.

00:21:30.130 --> 00:21:31.790
Here we go, 
right hand to the earth,

00:21:31.790 --> 00:21:33.333
left fingertips to the sky.

00:21:33.333 --> 00:21:35.320
Breathe in.

00:21:35.320 --> 00:21:37.870
Breathe out. Bring the
left hand all the way back.

00:21:37.870 --> 00:21:40.170
Good, here we go.

00:21:40.170 --> 00:21:42.513
Step the back foot
up halfway, Pyramid.

00:21:44.190 --> 00:21:47.180
Then nice and easy we
can stay here or we can play

00:21:47.180 --> 00:21:49.440
with our Standing Splits.

00:21:49.440 --> 00:21:52.560
Have faith, trust the process. 
Here we go.

00:21:52.560 --> 00:21:54.863
You have everything
you need to play here.

00:21:56.010 --> 00:21:59.230
Might not emulate me exactly,
but that's not the point anyway.

00:21:59.230 --> 00:22:01.640
So bend the front knee a little,

00:22:01.640 --> 00:22:03.080
bend the back knee a lot

00:22:03.080 --> 00:22:06.870
and use your vocabulary,
your connection to center,

00:22:06.870 --> 00:22:09.660
pressing away from 
that standing leg,

00:22:09.660 --> 00:22:12.560
that standing foot.
So not collapsing in the hip.

00:22:12.560 --> 00:22:15.900
Lifting the left hip crease up.

00:22:15.900 --> 00:22:17.210
Give it a try.

00:22:17.210 --> 00:22:19.001
Right toes point down.

00:22:22.340 --> 00:22:23.980
Working with nice leveled hips

00:22:23.980 --> 00:22:26.790
or working with that sensation.

00:22:26.790 --> 00:22:29.520
Right inner thigh is
spiraling up towards the sky.

00:22:29.520 --> 00:22:33.140
And maybe we wrap the
hands around the ankle

00:22:33.140 --> 00:22:36.824
or the calf here, in time.

00:22:38.130 --> 00:22:40.363
Maybe we play
with the chin lock.

00:22:41.490 --> 00:22:44.290
Maybe the toes are
actually only hovering an inch

00:22:44.290 --> 00:22:46.270
or two above the ground.

00:22:46.270 --> 00:22:47.946
One breath at a time.

00:22:51.430 --> 00:22:53.843
So try not to give up.
Wherever you are

00:22:55.240 --> 00:22:59.386
embody that presence fully.

00:23:01.440 --> 00:23:03.868
Be kind, have faith in yourself.

00:23:09.520 --> 00:23:11.900
Now everyone, wherever you are,
take a deep breath in,

00:23:11.900 --> 00:23:15.720
bend both knees and
step that right foot back.

00:23:15.720 --> 00:23:17.575
Good, plant the palms.

00:23:18.470 --> 00:23:21.790
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:23:21.790 --> 00:23:23.560
Move with your breath.

00:23:25.560 --> 00:23:28.165
Downward Facing Dog, last one.

00:23:29.930 --> 00:23:33.400
And then slowly lower
the knees, Child's Pose.

00:23:33.400 --> 00:23:36.271
Knees together 
or wide your choice.

00:23:36.271 --> 00:23:38.980
Melting your heart down
and resting your head.

00:23:39.970 --> 00:23:41.444
Close your eyes

00:23:43.660 --> 00:23:45.849
and feel your breath.

00:23:59.300 --> 00:24:02.940
And if Child's Pose,
whatever variation you took

00:24:02.940 --> 00:24:07.510
is not a great place to lean in

00:24:08.350 --> 00:24:09.776
to your breath.

00:24:10.690 --> 00:24:12.100
Go ahead and make an adjustment.

00:24:12.100 --> 00:24:14.513
We'll be here for
three to five breaths.

00:24:16.350 --> 00:24:18.189
Just listening.

00:24:38.720 --> 00:24:42.340
And one more moment here just
to a bit of a reverent moment

00:24:42.340 --> 00:24:45.090
for the relationship

00:24:45.090 --> 00:24:47.874
you have with your breath.

00:24:54.210 --> 00:24:56.230
Finding yourself.

00:24:57.897 --> 00:25:00.415
Finding your breath.

00:25:07.130 --> 00:25:09.470
And whatever kind of
energy you have going here,

00:25:09.470 --> 00:25:11.580
my dear friend,

00:25:11.580 --> 00:25:13.550
no need to look at the
screen if you can just kind

00:25:13.550 --> 00:25:15.590
of keep it, keep a
little reverence here.

00:25:15.590 --> 00:25:19.024
Maybe keep the eyes
closed or the gaze soft.

00:25:20.690 --> 00:25:23.910
As you slowly
transitioned all the way up

00:25:23.910 --> 00:25:27.890
and then back onto the earth.

00:25:27.890 --> 00:25:31.100
Nice, flat back position 
with the knees bent,

00:25:31.100 --> 00:25:34.000
feet as wide as the mat.

00:25:34.000 --> 00:25:37.390
Left hand comes to the heart,
right hand to the belly again.

00:25:37.390 --> 00:25:40.830
Knees fall together so that
you're not holding or clenching

00:25:40.830 --> 00:25:42.650
or working in any
part of the body.

00:25:42.650 --> 00:25:44.693
You can completely relax here.

00:25:45.650 --> 00:25:49.046
Eye lids get heavy,
we'll inhale in deeply.

00:25:50.940 --> 00:25:53.710
And exhale to relax the
weight of your body completely

00:25:53.710 --> 00:25:55.463
and fully into the earth.

00:26:05.290 --> 00:26:08.390
Stay with your breath 
and with this energy

00:26:09.510 --> 00:26:10.580
this awareness.

00:26:10.580 --> 00:26:13.520
And if you feel distracted
in this moment, no worries.

00:26:13.520 --> 00:26:15.650
I'm sure you're not the
only one, it's all good.

00:26:15.650 --> 00:26:19.550
Just use the tool of
your breath to come back

00:26:19.550 --> 00:26:23.620
and stay open to experiencing

00:26:25.600 --> 00:26:28.134
your own presence.

00:26:30.320 --> 00:26:35.085
Your own beautiful presence,
your own divine presence.

00:26:37.650 --> 00:26:39.760
Slowly, we'll walk
the feet together

00:26:39.760 --> 00:26:41.390
and then open the knees wide

00:26:41.390 --> 00:26:44.140
but again, relaxing fully,
so, you're not holding,

00:26:44.140 --> 00:26:46.770
but a little bit
of a surrender here,

00:26:46.770 --> 00:26:49.033
relaxing the weight of the body.

00:26:50.630 --> 00:26:54.565
From the head to the toes.

00:27:04.540 --> 00:27:06.557
And then take 
an active breath here,

00:27:06.557 --> 00:27:09.716
perhaps the biggest, 
most loving breath

00:27:09.716 --> 00:27:13.431
you've taken all day.
Inhale in.

00:27:14.470 --> 00:27:17.570
Exhale to center
yourself on the mat,

00:27:17.570 --> 00:27:20.020
extend the legs out long.

00:27:20.020 --> 00:27:25.510
Arms gently
extended at your sides

00:27:25.510 --> 00:27:28.810
and then just allow
your breath to return

00:27:28.810 --> 00:27:31.035
to a nice, easy rhythm.

00:27:33.950 --> 00:27:37.640
If it feels right for you, 
tap into to a little inner smile.

00:27:37.640 --> 00:27:39.420
It's Day 29.

00:27:39.420 --> 00:27:41.565
Tomorrow's our last day.

00:27:43.950 --> 00:27:46.370
But of course in every
end is a new beginning.

00:27:46.370 --> 00:27:49.020
So I look forward to

00:27:50.480 --> 00:27:51.480
tomorrow.

00:27:51.480 --> 00:27:54.274
Look forward to seeing
you tomorrow and until then,

00:27:56.660 --> 00:27:59.020
may you open your
heart and your mind

00:27:59.020 --> 00:28:03.440
to having a deeper
connection with your breath

00:28:03.440 --> 00:28:06.012
after you step off the mat.

00:28:07.629 --> 00:28:10.290
And may your heart 
and mind be open

00:28:10.290 --> 00:28:12.695
to believing in yourself.

00:28:16.270 --> 00:28:18.256
Slowly bring the palms together.

00:28:18.256 --> 00:28:20.496
Thumbs up to the third eye.

00:28:22.160 --> 00:28:24.733
Tapping into that
inner smile, we whisper,

00:28:25.620 --> 00:28:27.084
Namaste.

00:28:28.945 --> 00:28:33.874
(bright upbeat piano music)