WEBVTT

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- Hello, everyone
and welcome to Move,

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your 30 Day Yoga Journey.

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It's Day 8,

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a treasure amongst the 30 days,

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a time where we can rest,

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get still, relax, restore,

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maybe rejuvenate a little,

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let things kind of come
together and ultimately rest.

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So if you have a
blanket and a pillow,

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you might want
to bring it today.

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Blue Heeler, not required.

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

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(soft upbeat music)

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Alright, so let's begin
nice and low to the ground.

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Come into a comfortable seat.

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You can sit on
your pillow or blanket.

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I have mine kind of laid out

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which I encourage to start

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just creating this 
little landscape for

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rest and stillness.

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So, for many,
this will be a gift,

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a real gift of relaxation.

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For some, this will be
really challenging to be still,

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to be quiet.

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And then there's many of us

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who will be kind of
captured in-between.

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So just remember, the
most important thing,

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we're here in this moment.

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Come into a nice tall spine,
relax your shoulders,

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allow your knees, excuse me,

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your hands to rest
gently on your knees.

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Lift the chest a little,
tuck the chin a little.

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Close your eyes
and breathe in deeply.

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And exhale out through the nose.

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And inhale in
through the nostrils.

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And exhale out
through the nostrils.

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Inhale in through the nose.

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And exhale out through the nose.

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Good, keep breathing here.

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We're gonna drop the chin

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all the way down to the chest.

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Breathe.

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Draw your
shoulder blades together,

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so you're gonna pull your
shoulders back a bit in space.

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And keep breathing as 
then you rock your left ear

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over your left shoulder.

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Let the shoulders
and the elbows get heavy.

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And then drop your chin
down through your chest again

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and take the right ear
over the right shoulder.

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Soften through
the skin of the face.

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Enjoy this time for yourself,
this soft easy movement here.

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Now we're gonna go
in just small circles.

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So gently drawing
circles with the nose.

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And then
reversing the direction.

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Whew, and then head over heart,
heart over pelvis.

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Send the fingertips out wide.

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Pull the palms back,
open the chest.

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This is definitely like

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Kate Winslet at 
the top of the boat,

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Rose, excuse me, in "Titanic."

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Just really opening, lifting
up through the armpit chest,

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lengthening through
the crown of the head.

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Expand, breathe in,
breathe in, breathe in

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and then exhale,
give yourself a big hug,

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right arm over the left.

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You can draw the
chin into the chest,

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close your eyes and
feel your own embrace here

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as you feel the rise
and fall of your breath,

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your breath moving you here.

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And then one more time.

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This time really
spread the fingertips,

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lift up from the pelvic floor.

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So instead of sinking
into the seated posture,

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we're really
lifting up and out of it.

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You might draw the backs of
your palms a little further,

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closer to together here.

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Breathe in, 
breathe in, breathe in.

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And then exhale opposite arm,
left arm on top this time,

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as you exhale, wrap your 
arms around yourself,

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give yourself a big hug.

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Drop your chin to your chest,
close your eyes and

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feel your breath move you here.

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Soften through the
skin of the forehead.

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And really feel
your own embrace,

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whatever that means
to you, just stay open.

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Mmm.

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And then slowly release. 
Awesome.

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Left hand comes to the mat,

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right fingertips 
gently reach up.

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Keep soft fingers here and over.
Nice side body stretch.

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You can look up towards the
sky or send your gaze down.

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And then reach the
right arm all the way up.

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I'm getting relaxed.

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And through center and 
then send the left fingertips

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up towards the sky.
And same thing.

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Sending the gaze down and up.

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Stay nice and
heavy in that left hip.

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And then release.
Come all the way up.

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This time, bring the hands to
the knees, but palms face up.

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Close your eyes, 
tuck the chin to your chest.

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Inhale in deeply here.

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And exhale to
relax the shoulders.

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Just come into
some stillness here.

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Notice what thoughts come up.

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Notice if you're craving
just these little movements,

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fidgeting.

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They're not bad,
they're not wrong.

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Just kind of
noticing those patterns.

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Expanding our awareness
here with the invitation,

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maybe the
challenge of stillness.

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And take a deep breath in.

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Feel that breath
going down into your belly.

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And as you exhale,
bat the eyelashes open.

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We're gonna take the hands now

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and you're gonna either bring
your index finger and thumb,

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or you can split 
index finger, middle finger,

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ring finger, pinky finger.

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Or depending on your fingers,

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just create a
combination that you can take

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to just
underneath the ears here.

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And you're just gonna
rub gently back and forth,

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up and down.

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Massaging here.

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Breathing.

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And then take this movement

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and just let it travel
all the way down the neck

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very gently,

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you don't have to press hard,
to the collarbone.

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And then repeat.

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Dragging the fingertips
down to the collarbone.

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Just a couple of times here.

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And then release. (claps)

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Okay, so we're gonna go
into a pranayama, a breath.

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This is a technique to
help us kind of down-regulate

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to find the rest.

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We're gonna come onto
our backs after this.

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So go ahead and
sit up nice and tall.

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If your back's
getting tired, lift the hips.

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In fact, I want to
sit up on my pillow.

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Pilla.

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We'll take your right hand.

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And we're gonna just
seal the right nostril

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with the right thumb.

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You're gonna inhale in
through the left nostril.

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And when you get to
the top of the breath,

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you're gonna pause.

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You actually hold
and retain the breath

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as you switch and
seal the left nostril

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with the ring finger.

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Then we breathe out
through the right nostril.

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If this is new, don't worry.

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I'll guide you
nice and slow here.

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Inhale in through
the right nostril.

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That's it, pause at
the top, hold the breath.

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You're gonna seal
the right nostril

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and then exhale
out through the left.

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Inhale in through
the left nostril.

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After the inhale,
we always pause.

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We switch and seal and then
exhale out through the right.

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Inhale in through the right.

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Nice long breath.
There, you got it.

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At the top, we switch and seal
and exhale through the left.

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Here we go,
inhale through the left.

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Pause, retain the breath.

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Keep the shoulders
relaxed as you switch and seal.

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Exhale through the right.

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Inhale through the right.

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Pause, the rest of
the body's relaxed here,

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switch and seal and slow
exhale through the left.

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Inhale through the left.

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Pause, switch, seal.
Exhale through the right.

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Inhale.

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Retain the breath, switch. 
Exhale.

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Now close your eyes
if you haven't already.

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Inhale through the left.

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Retain the breath,
switch and slow exhale.

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Stick with it, inhale.

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Pause, switch, slow long exhale.

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Empty it out, 
empty it out, empty it out.

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Inhale.

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Switch, exhale.

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Stick with it, inhale.

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Switch, slow exhale.

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Nice, slow inhale.

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Switch, slow exhale.

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Lengthen through the spine.
Slow inhale.

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Switch.

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Slow exhale.

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Now a couple rounds
here to finish on your own.

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And release your right hand.

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When you're ready, 
inhale in through both nostrils.

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Pay attention to
how you feel here

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as you exhale
through both nostrils.

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Again, inhale.

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And exhale.

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Eyes closed, jaw soft,
shoulders relaxed,

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lengthening through the spine,
soft in the forehead.

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Just take a moment
to notice how you feel.

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And then gently bat
the eyelashes open.

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Soft, easy movement
in the head, the neck.

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Breath technique is amazing.

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Cross the right
arm across the body.

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Look past your right shoulder.

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Release, cross the
left arm across the body.

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Look past your left shoulder.

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Beautiful, release
just the right leg.

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Extend the right leg out long.

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Keep the left heel

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in towards center.

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Right arm comes to the
top of the left thigh,

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left fingertips
reach up and over.

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There's that side
body stretch again.

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Inhale, lengthen
through the neck.

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Exhale, bring your left
arm towards your right shin.

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Breathe into your belly.
Feel that inhale move you.

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And then bring your right
arm over to your right shin.

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You're gonna hug your
left knee in just a bit.

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So you can
really send your chest,

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your torso over your right leg.

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Inhale and exhale,

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folding in, 
head towards the knee.

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Good, then we'll slowly
rise back up and switch.

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Right heel comes in,
left leg comes out long.

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Nice and gentle.

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Left hand comes to the
top of the right thigh.

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Right fingertips
sweep up and over.

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Big breath in. 
Big breath out.

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Right hand comes all the
way down towards the left shin.

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If you feel like you're in
a little bit of a pretzel,

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you're not alone.

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And then left hand
comes over to meet the right.

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We hug the right knee in a bit.

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Situate so that
your chest, your heart

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is over your left leg.

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Inhale in to find extension,
lengthen through the spine.

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And exhale to melt it down,
head toward the knee.

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Doesn't really matter how close
you get to the knee or not.

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Just focus on the sensation.

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And then slowly release.

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We're gonna come
onto our backs now.

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You can use your
pillow for the head.

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Slowly roll on
down to the ground.

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And then when you're ready,
hug the knees into the chest.

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Mmm.

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And then keep your
right knee hugging in

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as you extend the
left leg out long.

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Take a deep breath in.

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On your breath out, shift
the hips over to the right

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and then send your right knee

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over towards the
left side of your mat.

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Open up through your right arm.

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You can bend that right elbow

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or keep that right arm straight.

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Just try to keep
your right shoulder

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moving towards the ground.

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Close your eyes,
breathe into your belly here.

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Feel this sweet release.

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Mmm.

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And then slowly
bring it back to center.

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Extend the right leg out.

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Hug the left knee in.

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Big breath.

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And on your exhale,
shift the hips to the left.

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Guide the left knee
over towards the right

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and open up through
your left wing here.

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Feel your breath move you.

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Beautiful, inhale in.

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Use your exhale to
guide it all back to center.

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Great, then we'll
cross the right ankle

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over the top of the left thigh.

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Thread the needle here,

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using that right elbow to
press into the right thigh,

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maybe soft gentle
movement if it feels good.

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And then release the
left foot to the ground.

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You're gonna keep
the cross here going.

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You're gonna cross the
right leg over the top

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and we're gonna come
into another twist here.

00:18:12.120 --> 00:18:13.450
Cactus arms this time.

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So bend the elbows

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as you allow the weight of
the legs to melt to the left.

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And then we'll turn
onto our right ear here.

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Breathe deep.

00:18:25.380 --> 00:18:26.213
If you want a little more,

00:18:26.213 --> 00:18:28.511
you can reach the
arms up and overhead.

00:18:33.955 --> 00:18:36.429
And then bring
the arms back down,

00:18:37.640 --> 00:18:40.030
uncross the legs and
take it to the other side.

00:18:40.030 --> 00:18:42.310
Crossing the left
ankle over the right,

00:18:42.310 --> 00:18:44.283
thread the needle here.

00:18:55.360 --> 00:18:57.480
And then release
the right foot down.

00:18:57.480 --> 00:18:59.790
Continue that
cross of the left leg.

00:18:59.790 --> 00:19:01.380
Cactus arms here.

00:19:01.380 --> 00:19:03.130
Send the hips to the left,

00:19:03.130 --> 00:19:06.150
melt the legs to
the right, big breath.

00:19:06.150 --> 00:19:08.624
So you turn onto 
your left here. (sighs)

00:19:22.970 --> 00:19:26.042
Nice, and then slowly
coming back to center.

00:19:27.370 --> 00:19:29.750
We'll bring the soles
of the feet together.

00:19:29.750 --> 00:19:31.777
Open the knees, nice and wide.

00:19:33.670 --> 00:19:36.432
Let's bring the arms
back to cactus here.

00:19:36.432 --> 00:19:37.912
(soft light music)

00:19:39.370 --> 00:19:40.960
Take a deep breath in,

00:19:40.960 --> 00:19:45.420
close your eyes and relax
the weight of your body here.

00:19:45.420 --> 00:19:50.416
Reclined Cobbler's Pose,
reclined Baddha Konasana,

00:19:50.416 --> 00:19:52.614
Supta Baddha Konasana.

00:19:54.430 --> 00:19:57.667
Soften through the jaw,
soften through the forehead.

00:20:00.520 --> 00:20:04.429
Soften through the
fingertips and toes.

00:20:16.040 --> 00:20:19.810
Now, these next cues,

00:20:19.810 --> 00:20:22.880
I'd like for you to just
listen really carefully.

00:20:22.880 --> 00:20:24.290
You can keep your eyes closed

00:20:24.290 --> 00:20:26.915
and allow the sound of
my voice to guide you.

00:20:30.760 --> 00:20:31.720
A lot of times,

00:20:31.720 --> 00:20:34.392
we pay attention to

00:20:35.239 --> 00:20:37.920
what we're doing or what 
we're being asked to do

00:20:37.920 --> 00:20:38.930
or what we want to do.

00:20:38.930 --> 00:20:42.298
But when we release,
kind of skip over the how.

00:20:46.390 --> 00:20:48.370
And how you do something,

00:20:48.370 --> 00:20:52.300
how you engage in something

00:20:54.310 --> 00:20:58.222
really influences the
outcome of that gesture.

00:20:59.950 --> 00:21:03.302
It informs how you
feel while you're doing it.

00:21:05.230 --> 00:21:06.940
So I'm going to invite all of us

00:21:06.940 --> 00:21:08.550
to take the right
hand to the belly,

00:21:08.550 --> 00:21:10.330
but instead of just doing
it and if you already did it,

00:21:10.330 --> 00:21:12.523
it's okay, bring the
hand back to cactus.

00:21:13.620 --> 00:21:15.070
Just think about the how.

00:21:15.070 --> 00:21:17.390
So start by
maybe slowing it down,

00:21:17.390 --> 00:21:19.180
maybe keeping
the fingertips soft.

00:21:19.180 --> 00:21:20.350
You can keep your eyes closed.

00:21:20.350 --> 00:21:22.950
You can really
just feel this out,

00:21:22.950 --> 00:21:24.640
focusing on how.

00:21:24.640 --> 00:21:27.948
And how you bring your
hand to your sweet belly.

00:21:29.150 --> 00:21:34.077
If there are 
thoughts of judgment or

00:21:34.077 --> 00:21:36.280
unworthiness, just notice that.

00:21:36.280 --> 00:21:38.650
And then how you
bring your left hand,

00:21:38.650 --> 00:21:41.100
maybe you change it up

00:21:41.100 --> 00:21:45.417
and bring your left hand 
to the belly with a little

00:21:46.444 --> 00:21:50.270
love or a little gentleness.

00:21:50.270 --> 00:21:53.800
And then same thing, as you 
extend the right leg long,

00:21:53.800 --> 00:21:57.343
think about how you're
moving into extension.

00:21:58.210 --> 00:22:02.025
And then left leg extends.

00:22:03.050 --> 00:22:06.369
And turn the toes in and out,

00:22:07.840 --> 00:22:08.920
in and out.

00:22:08.920 --> 00:22:11.997
Just kind of
meditating on this idea

00:22:14.320 --> 00:22:18.573
or this invitation to
focus on how you move.

00:22:24.680 --> 00:22:29.370
And then allow the feet
to just turn out naturally.

00:22:29.370 --> 00:22:31.230
You could keep the
hands on the belly

00:22:31.230 --> 00:22:33.890
or bring your arms
gently to your sides.

00:22:33.890 --> 00:22:34.960
Take a deep breath in

00:22:34.960 --> 00:22:38.140
and as you exhale, 
relax, rest your body,

00:22:38.140 --> 00:22:41.303
rest your heart and
rest your mind here

00:22:41.303 --> 00:22:43.638
with a soft, easy breath.

00:22:51.660 --> 00:22:53.888
Invite your body to soften,

00:22:55.160 --> 00:22:56.902
the heart to soften

00:23:02.870 --> 00:23:05.916
and the mental
chatter to soften too.

00:23:11.710 --> 00:23:14.157
Take a rest here as you
soften through the toes

00:23:14.157 --> 00:23:16.479
and the feet and the ankles.

00:23:18.960 --> 00:23:20.560
Let the legs get heavier

00:23:20.560 --> 00:23:24.149
as you soften through
the shins and the calves.

00:23:29.560 --> 00:23:32.590
Releasing any grip,

00:23:34.160 --> 00:23:37.363
softening through the knees,
the backs of the knees,

00:23:38.860 --> 00:23:41.517
the sides of the
legs and the inseam.

00:23:45.720 --> 00:23:49.020
Allow your eyelids to get
heavy and the forehead to soften

00:23:49.020 --> 00:23:51.090
as you continue to relax

00:23:51.090 --> 00:23:55.830
through your
strong thighs,

00:23:55.830 --> 00:23:58.234
the quadriceps.

00:23:58.234 --> 00:24:00.806
Soften through the hamstrings.

00:24:04.510 --> 00:24:09.617
The front of the hip,
the outer hip, the glutes.

00:24:13.090 --> 00:24:16.433
Really soften
through the pelvis.

00:24:18.920 --> 00:24:21.473
Soften through the low belly,

00:24:24.410 --> 00:24:26.088
the waistline.

00:24:31.040 --> 00:24:34.222
Rest the torso as you
soften all the way up

00:24:35.450 --> 00:24:38.517
through the abdominal
wall and the low back,

00:24:40.590 --> 00:24:42.438
the side body.

00:24:48.340 --> 00:24:51.490
Now gently inhale,
fill the lungs.

00:24:51.490 --> 00:24:54.468
Feel the rib cage
expand as you breathe in.

00:24:55.920 --> 00:24:59.574
And then allow it to all
soften as you breathe out.

00:25:01.770 --> 00:25:05.911
Rest your sweet heart as
you soften through the chest.

00:25:08.090 --> 00:25:10.060
Relax your shoulders,

00:25:10.060 --> 00:25:12.858
the muscles, trapezius.

00:25:16.930 --> 00:25:19.299
Upper back body, the neck,

00:25:20.520 --> 00:25:21.953
the throat.

00:25:25.390 --> 00:25:28.470
Keep softening through
your fingertips and the hands,

00:25:28.470 --> 00:25:29.818
the wrists.

00:25:31.080 --> 00:25:32.840
Allow your arms to get heavier

00:25:32.840 --> 00:25:35.060
as you soften
through the forearm,

00:25:37.220 --> 00:25:38.727
the elbow,

00:25:41.680 --> 00:25:46.237
your amazing
upper arms, shoulders.

00:25:49.700 --> 00:25:52.670
Now part your lips as you relax

00:25:52.670 --> 00:25:56.240
and soften through the jaw,

00:25:56.240 --> 00:25:58.330
the skin on the face.

00:26:04.140 --> 00:26:06.400
We'll come into
exquisite stillness

00:26:06.400 --> 00:26:10.550
as you allow your head,
your skull to just be heavy,

00:26:10.550 --> 00:26:12.156
to rest.

00:26:19.090 --> 00:26:21.411
Nowhere to go just yet.

00:26:23.581 --> 00:26:25.369
Nothing to do.

00:26:28.150 --> 00:26:32.490
A golden opportunity
to just practice being.

00:26:46.238 --> 00:26:48.338
Let everything go.

00:27:37.017 --> 00:27:38.690
Now bring your attention,

00:27:38.690 --> 00:27:41.375
your awareness
back to your breath.

00:27:53.170 --> 00:27:56.534
And gently begin
to wiggle the toes.

00:28:01.130 --> 00:28:02.882
Move your fingers.

00:28:13.640 --> 00:28:16.444
And we'll slowly bend
one knee and then the other.

00:28:18.150 --> 00:28:21.600
And turn on to one side,
come into a fetal position.

00:28:21.600 --> 00:28:22.433
And if you want,

00:28:22.433 --> 00:28:24.280
you can pull your blanket now

00:28:25.500 --> 00:28:28.210
up to warm your
legs or your feet,

00:28:28.210 --> 00:28:31.503
or you can wrap yourself in
your blanket like a burrito.

00:28:32.810 --> 00:28:35.070
We're gonna rest
the bottom, excuse me,

00:28:35.070 --> 00:28:37.830
rest the head on
the bottom arm here.

00:28:37.830 --> 00:28:39.540
So bend that arm,

00:28:39.540 --> 00:28:43.390
and then just allow
your top arm to rest gently

00:28:43.390 --> 00:28:47.578
hand on the earth
or maybe on your side.

00:28:51.760 --> 00:28:53.410
And again, close your eyes,

00:28:53.410 --> 00:28:57.020
take a deep breath in and
just surrender everything,

00:28:57.020 --> 00:28:59.230
relaxing here in this shape.

00:28:59.230 --> 00:29:01.790
You might really hug
the knees up to the chest

00:29:01.790 --> 00:29:03.461
to feel a nice

00:29:05.709 --> 00:29:08.244
coziness in the low back.

00:29:15.170 --> 00:29:20.393
So meditation can look
like many different things.

00:29:21.720 --> 00:29:24.370
Often we feel like we
have to have the perfect setup

00:29:24.370 --> 00:29:28.159
to pause and meditate.

00:29:30.850 --> 00:29:32.982
So we've done many,

00:29:35.099 --> 00:29:37.540
many meditations 
in this session.

00:29:37.540 --> 00:29:40.363
You can come to a seat,
you can lie on your back,

00:29:41.660 --> 00:29:43.620
can take a Forward
Fold over one leg,

00:29:43.620 --> 00:29:46.273
or even this
fetal position here,

00:29:47.320 --> 00:29:49.120
coming into a mindful setup,

00:29:49.120 --> 00:29:51.694
just to practice stillness.

00:29:53.140 --> 00:29:56.510
Giving the mind an
opportunity to rest

00:29:59.260 --> 00:30:03.530
and allowing yourself to be here

00:30:03.530 --> 00:30:07.865
and be fully present 
with whatever comes

00:30:07.865 --> 00:30:09.951
across your desk.

00:30:38.360 --> 00:30:41.443
For me, yoga is

00:30:41.443 --> 00:30:46.370
a practice for daily living.

00:30:48.380 --> 00:30:51.353
And that must, 
must, must include

00:30:52.645 --> 00:30:54.557
taking time to pause

00:30:54.557 --> 00:30:58.925
and be still, to rest.

00:31:02.310 --> 00:31:04.805
Thank you for joining me today.

00:31:06.300 --> 00:31:10.352
And each day, I look forward
to seeing you again tomorrow.

00:31:13.140 --> 00:31:16.550
Move nice and slow out of this.

00:31:16.550 --> 00:31:18.510
If you have a little extra time,

00:31:18.510 --> 00:31:20.223
maybe you stay
here a little longer

00:31:20.223 --> 00:31:23.444
and just notice.

00:31:26.145 --> 00:31:28.285
I hope you enjoyed 
today's practice.

00:31:29.350 --> 00:31:32.280
I love you. Take good care.
See you tomorrow.

00:31:32.280 --> 00:31:33.854
Namaste.

00:31:40.980 --> 00:31:45.350
(soft upbeat music)