WEBVTT

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- What's up everyone?

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And welcome to Dedicate,
your 30 day yoga journey.

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It's Day 10 y'all and
you're doing an awesome job.

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Thank you so
much for being here.

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Today we use our mind, our body
and our breath as one

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to expand to all possibilities.

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Let's get started.

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(bright music)

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Alright, hi everyone.

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Let's begin standing
today at the top of the mat.

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Feet hip width apart,
toes pointing forward.

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Gonna find a soft
bend in the knees.

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And we're going to
start today's practice with

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a little knocking
on heaven's door.

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So you're going to keep a soft
bend in the knees the whole time

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as you begin to gently sway
the fingertips left to right.

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Feeling the soles of your
feet as you move back and forth

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starting to deepen your breath.

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Today's practice inviting you to

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consider this loving invitation

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to expand not only in
the body but in the mind,

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the heart, the breath, the soul.

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Expanding all possibilities.

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Alright, take a
couple more breaths here.

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If this is new, if this
little ditty is new to you,

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no worries if you
feel a little silly.

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That's the point.

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Kind of shaking
off any of the cobwebs,

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letting go of the day thus far.

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Starting to
ground through the feet.

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Connecting the
feet to the ankles,

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the shins, the knees,
that thighs,

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the hips, your belly,
your rib cage.

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Your heart lifts,
the sternum looks high,

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shoulders start to loosen
up any tension in the neck

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and the head begins to soften.

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And then when you're ready,
we'll bring it back to center

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and right away, inhale,
reach for the sky.

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Take up space here,
Volcano Pose.

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Fingertips are
gonna stay reaching up.

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Thumbs back, pinkies forward.

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As we've been doing, big
beach ball up and overhead.

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So you have a nice
wide base of the feet,

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we're opening up
through the chest,

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through the shoulders.
You're gonna inhale in and

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exhale take that big
beach ball over to the left.

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Then inhale, reach up.

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Exhale over to the right.

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Yes, inhale,
reach up and exhale,

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check it out, bend the elbows.

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Thumbs back, pinkies forward,
lift the chest.

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We're not
clenching in the neck here.

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And then inhale reach back up.

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And exhale to rain
it all the way down.

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Awesome work.

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Inhale, lift it up halfway.

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Find length and then today we're
going to take a variation of

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sending the fingertips back
like little airplane arms.

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Great, fold it down,
breathe out.

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Inhale, reach for the sky.

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Catch a wave here.

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Reach, reach, reach
and then exhale

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just take it all
the way back down.

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Inhale again, halfway
lift with airplane arms,

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palms face down,
chest nice and open.

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And then exhale
to soften and fold.

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Awesome, plant the palms,
step the right toes back,

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step the left toes back,
then send the hips up high,

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Downward Facing Dog.

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Start to warm up
through the body.

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Bending the knees.

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Pressing into the knuckles.

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Pressing into the
index finger and thumb.

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Finding that external rotation
of the shoulders as you bring

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your biceps in
towards your face.

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Beautiful, beautiful, beautiful.

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Great, then slowly
lowering to the knees here.

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Bringing the big toes to touch,
knees as wide as the mat.

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Right hand's gonna come
to the center of the mat,

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left fingertips
to the right wrist.

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Now from here imagine you're
pulling a bow and arrow so

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you're not going to collapse
into the right shoulder but

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rather press away
from your yoga mat.

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Create space and then pull
bow and arrow up with your left

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fingertips, your left hand, all
the way up the arm across the

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chest and then reach all
the way up towards the sky.

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So if the shoulders and the
chest, pecs, are kind of tight,

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fingertips might
just come to here.

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So does notice
where you are today.

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Try to find expansion
as you breathe in.

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Filling the lungs with air.

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And then exhale, slowly release.

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Left hand replaces the right

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and we do the same
thing on the other side.

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So rather than swinging it up
like this I invite you to take

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this like Joan of Arc image and
fingertips to the left wrist.

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We press away from the yoga mat

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versus collapsing and we slowly,

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mindfully, draw
a line up the arm.

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Trace it across the chest and
we find this expansion here.

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Big open twist to the right.

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So good for relaxing, relieving,

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releasing any tension

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in the neck, the shoulders,
the upper back body

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which gets the
chest nice and tight.

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So here we are opening here.

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Wherever you are
take one more breath.

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And then exhale to release.

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Oh, when I did that when I saw

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the most beautiful
little bird outside.

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Walk the hands out,
nice wide base,

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walk the knees in,
curl the toes under,

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send it back up, Down Dog.

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Gorgeous. On your next inhale,
slide the right leg up high.

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Exhale, knee to nose.

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Round through.

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Then inhale, kick
it all the way up.

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Exhale, shift it all the
way forward, step it up.

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Pivot on the back foot.

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Inhale, rise up, Warrior I.

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Take a deep breath in here.
Create space.

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Feel the lungs, the
chest expand as you breathe in.

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And then exhale, open it,
Warrior II to your left.

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Nice wide stance.

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Take a second here to
find that expansive breath.

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Inhale in.

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Exhale, relax
the shoulders down.

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Beautiful.

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This time we're gonna inhale,
straighten the right leg

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then take the right fingertips

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up and over for
Reverse Triangle.

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Stretch, stretch, stretch.

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Take a deep breath in.

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Then have some fun here,
take up space.

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Spread through
the fingertips, you're gonna

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come all the
way through, cartwheel.

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Bend the right knee.

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Come all the way through.

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Pivot on the back foot
and then open up into

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a nice twist over
to your right.

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Stretching the left heel back.

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Beautiful, inhale,
big expansive breath.

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And then exhale,
bring it all the way down.

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Beautiful, plant the palms,
step it back.

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Belly to Cobra or
Chaturanga to Up Dog.

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I suggest the
Cobra on this first one.

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But you do you.
Maybe you're nice and warm.

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Meet in Downward Facing Dog.

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Inhale lots of love in.

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Exhale lots of love out.

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Anchor through
the right heel, inhale,

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lift the left leg up high.

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Exhale, first shift forward,
knee to nose.

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Light up the core.

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Then inhale, claw
through the fingertips,

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kick left foot up.

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Exhale, step it
all the way through.

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Mindfully pivot
on the back foot.

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Inhale, root to rise
as you reach for the sky.

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Find places where you can take
up space and then find places

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where you can root and ground.

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Returning to the breath.

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Sweet, then inhale, expand,
take up space.

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Exhale, Warrior II.

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Expand, take up space.

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So sending energy
well beyond the fingertips.

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Beautiful.
Pull the pinkies back, breathe.

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Long neck.

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Then inhale, press into all
four corners of that front foot.

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We straighten the left leg and
nice and slow we're gonna send

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the left fingertips
forward, up and back.

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Reverse Triangle,
neck is nice and long.

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You're pressing
away from the earth,

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lifting up out
of your foundation.

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Take a deep breath in.

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Then have some fun here.
With control from center,

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we're going to cartwheel
all the way back.

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Bend through the front knee.

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Pivot on the back foot.

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Left fingertips open up.

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Big open twist as you
reach the right heel back.

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Big breath in.

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Long breath out.

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One more breath.
Wiggle the left fingertips.

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And then exhale
to bring it on home.

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Plant the palms, step it back,
Belly to Cobra, Chaturanga to

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Up Dog or straight
to Downward Facing Dog.

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Moving with your breath.

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From here, bend your knees,
look forward, inhale.

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And exhale, make
your way to the top.

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On an inhale halfway
lift with airplane arm.

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Exhale, soften and fold.

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Root to rise here.
Inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, hands to heart,
Mountain Pose.

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Take a deep breath in.

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Empty it out.

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Okay, go ahead and
release the hands

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and go ahead and
take a look at your feet.

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And you'll lift your toes just
feeling that connection to the

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ball joint of the big toe mound,
the ball joint of the pinky toe

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mound and the
back two corners of the heels.

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Okay? So as we progress
incorporating more balancing

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postures we're gonna really
obsess over this connection.

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And here we call this four part
equal standing or Samasthiti

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where we create
a nice strong base

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in the feet to stand upon.

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And then, of course, as you know
such a beautiful metaphor that

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comes along with that so
zipping the legs up tight.

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Really feeling that four part
equal stand or your version of

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that as you start to
stand up a little taller.

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And then this time we'll send

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the fingertips up
towards the sky.

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Thumbs back, pinkies forward.

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We're going to create a little
bit of space between the heels

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and then the hips
back for Utkatasana.

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Chair Pose.

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Everyone's favorite posture.

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Okay, but this one's important
so you can bring a little space

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between heels if it feels right.

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You want to keep
that connection between

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all four corners of the feet.

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In time, you'll be able to
really sit back sending the

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majority of the
weight in your heels

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and bringing the
knees over the heels.

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Then we'll draw the navel in.

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Just do your best.
Send your heart forward.

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Try to keep the
expansion in your heart

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and the chest as
you breathe deep here,

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sinking a little
lower for three, two.

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You got it, you got it.
And on the one, let it go.

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Forward Fold.

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Great, inhale, halfway
lift with airplane arms.

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Open the chest.

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Exhale, soften and bow.

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Plant the palms, step it back,
Plank Pose.

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Straight to Down Dog.

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Belly to Cobra or
Chaturanga to Up Dog.

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Move with your breath.

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Find what feels good.

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We'll meet in that
Downward Facing Dog.

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Yay.

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Now just take a second here
to feel that expansion as you

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breathe in through all
four sides of the torso.

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And empty as you breathe out.

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And one more time,
big breath in.

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And exhale out.

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Gorgeous. Inhale,
lift the right leg up high.

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Slide it up an imaginary wall.

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Exhale, shift it forward,
step it all the way up.

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Now we've already been to
Warrior I so if that's more

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stable for you, you
can pivot on the back foot.

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Otherwise, keeping the
back heel lifted this time,

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let's come into high lunge.

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Squeezing into the midline,
that Shashuna,

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finding that connection not just
through the physical body but

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the energetic body as we
reach the fingertips up high.

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Cool, then take up space here.

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Inhale in.

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Check it out, exhale,
bend the elbows,

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lift your chest.

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Slight back bend here.

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Beautiful, inhale,
reach for the sky.

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You can always be pivoting

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on the back foot here
for a little more stability.

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Exhale, bend the elbows,
lift your chest.

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Once more with the breath,
inhale, draw the navel in.

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Exhale, bend the elbows,
thumbs back,

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pinkies forward,
lift your heart.

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Cool, inhale, reach for the sky.

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Exhale, Warrior II.

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Beautiful, straighten the leg.

00:12:44.583 --> 00:12:47.208
Inhale, reach it
back all the way.

00:12:47.208 --> 00:12:49.583
And exhale, cartwheel all
the way down nice and easy.

00:12:50.500 --> 00:12:53.959
Big open twist on your right.
Inhale, find the softness.

00:12:56.208 --> 00:12:58.500
And exhale, bring
it back to your lunge.

00:12:58.500 --> 00:13:00.625
Plant the palms, step it back.

00:13:00.625 --> 00:13:04.083
Straight to Down Dog or
moving through a little flow.

00:13:04.083 --> 00:13:05.667
Follow your breath.

00:13:06.542 --> 00:13:09.291
Find your way
to what feels good.

00:13:11.917 --> 00:13:16.041
In Downward Dog, we'll do the
same thing on the other side.

00:13:16.041 --> 00:13:17.166
When you're ready, inhale,

00:13:17.166 --> 00:13:19.792
sliding left leg up
an imaginary wall.

00:13:20.750 --> 00:13:23.333
Then slowly sending it all
the way forward, step it up.

00:13:23.333 --> 00:13:26.291
Option to pivot on the back
foot or this time keep that

00:13:26.291 --> 00:13:28.125
heel lifted, really lifted.

00:13:28.125 --> 00:13:29.917
Squeezing
everything into the midline.

00:13:29.917 --> 00:13:32.959
From a place of connect,
rising up strong.

00:13:32.959 --> 00:13:34.875
High lunge.

00:13:35.959 --> 00:13:39.166
Not lunch, lunge.

00:13:39.166 --> 00:13:40.792
Draw the navel in,
head over heart,

00:13:40.792 --> 00:13:43.000
heart over pelvis here.

00:13:43.000 --> 00:13:44.834
Inhale, take up space.

00:13:44.834 --> 00:13:46.417
Feel the expansion.

00:13:46.417 --> 00:13:48.625
Then exhale,
bend the elbows, thumbs back,

00:13:48.625 --> 00:13:50.250
pinkies forward as
you lift the chest,

00:13:50.250 --> 00:13:51.708
lift the heart.

00:13:51.708 --> 00:13:53.917
Again, inhale,
hug the low ribs in.

00:13:53.917 --> 00:13:55.542
Find that connection.

00:13:55.542 --> 00:13:58.208
Reach up, exhale,
bend the elbows.

00:13:59.125 --> 00:14:00.667
Lift your heart.

00:14:00.667 --> 00:14:02.458
You got it, squeeze your
inner thighs for stability.

00:14:02.458 --> 00:14:06.542
You got this. One more.
Inhale, strong and steady.

00:14:06.542 --> 00:14:09.333
Exhale, bend the elbows,
squeeze 'em in.

00:14:10.333 --> 00:14:12.417
Sweet, inhale,
reach for the sky.

00:14:12.417 --> 00:14:15.125
Exhale, open up, Warrior II.

00:14:15.125 --> 00:14:16.542
Back toes are turned in.

00:14:17.291 --> 00:14:19.542
Then inhale,
straighten that front leg.

00:14:19.542 --> 00:14:20.875
Reach it all
the way up and back.

00:14:20.875 --> 00:14:21.959
A big rainbow.

00:14:21.959 --> 00:14:26.250
Inhale in, exhale, cartwheel
with control all the way back.

00:14:26.250 --> 00:14:27.458
Enjoy this move.

00:14:27.458 --> 00:14:28.959
See if you can
start to finesse it,

00:14:28.959 --> 00:14:30.667
smooth it out as you inhale.

00:14:30.667 --> 00:14:32.083
Open twist to the left.

00:14:33.166 --> 00:14:35.458
And exhale back to your lunge.

00:14:35.458 --> 00:14:37.125
Great, if you're
craving a little heat today,

00:14:37.125 --> 00:14:38.417
take a little flow.

00:14:38.417 --> 00:14:41.250
Otherwise, straight
to Downward Facing Dog.

00:14:41.250 --> 00:14:42.417
Listen to your body.

00:14:46.333 --> 00:14:48.041
Great, inhale in.

00:14:48.041 --> 00:14:49.458
Exhale out.

00:14:49.458 --> 00:14:51.625
From your Down Dog,
bend your knees,

00:14:51.625 --> 00:14:55.041
carve a line with the nose,
look forward and exhale.

00:14:55.041 --> 00:14:56.792
On an exhale make
your way to the top.

00:14:58.250 --> 00:15:01.041
Try to find something new
here as we inhale, halfway lift.

00:15:01.041 --> 00:15:02.750
Fingertips reach back.

00:15:04.083 --> 00:15:06.583
And exhale to soften and fold.

00:15:06.583 --> 00:15:07.583
Back to that Chair Pose.

00:15:07.583 --> 00:15:10.708
Bend the knees, maybe a little
bit of space between the heels.

00:15:10.708 --> 00:15:13.625
This time we're coming from the
ground so start nice and low.

00:15:13.625 --> 00:15:15.625
Reaching fingertips forward,
up and back.

00:15:16.333 --> 00:15:17.834
Scoop the
tailbone in just a bit.

00:15:17.834 --> 00:15:19.458
Hug the low ribs.

00:15:19.458 --> 00:15:22.166
This connection to your
center here as you breathe deep.

00:15:22.166 --> 00:15:24.250
Find a softness, find that ease.

00:15:25.375 --> 00:15:27.959
You're here for three, two

00:15:27.959 --> 00:15:29.625
and on the one,
we rise up strong.

00:15:30.708 --> 00:15:32.792
Inhale in.

00:15:32.792 --> 00:15:34.542
Exhale, hands to heart.

00:15:34.542 --> 00:15:36.417
Pause and observe your breath.

00:15:54.250 --> 00:15:58.291
Again, practicing
this nice expansive inhale.

00:15:58.291 --> 00:16:01.959
You can imagine the breath going
in through the nose and down and

00:16:01.959 --> 00:16:05.542
expanding through all four sides
of the torso and on the exhale

00:16:05.542 --> 00:16:09.083
it does like this gorgeous
Olympic summersault and comes

00:16:09.083 --> 00:16:11.125
all the way up and out
through the nose and mouth.

00:16:13.333 --> 00:16:14.875
So we call this
directional breathing.

00:16:14.875 --> 00:16:16.333
Breathing down

00:16:17.458 --> 00:16:19.291
into the belly,
into your guts.

00:16:23.166 --> 00:16:26.208
The circle of life.

00:16:26.208 --> 00:16:29.375
And it moves us all!

00:16:29.375 --> 00:16:31.375
Okay, release
the fingertips down.

00:16:31.375 --> 00:16:32.917
Inhale, reach for the sky.

00:16:32.917 --> 00:16:35.667
(laughs) Exhale,
release it all the way down,

00:16:35.667 --> 00:16:37.458
Forward Fold.

00:16:37.458 --> 00:16:39.417
Inhale, halfway lift.

00:16:39.417 --> 00:16:41.542
Listen carefully, exhale, fold.

00:16:41.542 --> 00:16:45.208
Bend your knees generously, so
much so that your belly comes

00:16:45.208 --> 00:16:46.834
towards the tops of your thighs.

00:16:48.291 --> 00:16:50.542
Sweet, then we're gonna
slowly sink the hips back.

00:16:50.542 --> 00:16:53.166
Hang with me. We're holding
on to that connection,

00:16:53.166 --> 00:16:56.083
all four corners of
the feet rooting strong.

00:16:56.083 --> 00:16:59.125
And then send the
fingertips forward, inhale.

00:16:59.125 --> 00:17:01.667
Chair Pose.
Find your footing.

00:17:01.667 --> 00:17:04.625
Then exhale, bend the elbows,
send your fingertips back.

00:17:05.333 --> 00:17:07.000
So we're definitely
working with opposition here.

00:17:07.000 --> 00:17:08.834
We're building
strength in the legs,

00:17:08.834 --> 00:17:10.834
the glutes, the core.

00:17:10.834 --> 00:17:13.708
Imagine pinching a pencil
between your shoulder blades as

00:17:13.708 --> 00:17:15.708
you get the neck nice and long.

00:17:15.708 --> 00:17:19.708
Now you might just stay here or
you might find a focal point,

00:17:19.708 --> 00:17:21.291
a little Drishti out in front.

00:17:21.291 --> 00:17:23.875
Draw the navel in and up.
Connect to your center.

00:17:23.875 --> 00:17:27.542
Inhale in, press into an
imaginary plate of glass with

00:17:27.542 --> 00:17:31.625
the palms and begin to lift
the heels for Drinking Bird.

00:17:31.625 --> 00:17:33.125
Squeeze the legs together.

00:17:34.834 --> 00:17:35.625
Breathe.

00:17:35.625 --> 00:17:38.708
See if you can find
that expansive breath here.

00:17:41.959 --> 00:17:44.333
And then slowly lower the heels.

00:17:44.333 --> 00:17:46.917
Send the fingertips down,
Chair Pose.

00:17:46.917 --> 00:17:48.458
Reach it forward, you can do it.

00:17:48.458 --> 00:17:51.708
And then exhale,
hallelujah, let it all go.

00:17:51.708 --> 00:17:54.417
Beautiful, bend the knees,
plant the palms,

00:17:54.417 --> 00:17:56.250
step the right foot back.

00:17:56.250 --> 00:17:57.667
Step the left foot back.

00:17:57.667 --> 00:18:00.542
Slowly lower all
the way to the belly.

00:18:02.333 --> 00:18:05.458
From here press your
pubic bone into the earth.

00:18:06.959 --> 00:18:09.917
Interlace the
fingertips behind the tail.

00:18:09.917 --> 00:18:13.166
Tops of the feet rooted
to the earth and here we go.

00:18:13.166 --> 00:18:16.375
Tucking the chin, just
an unfurling as you draw the

00:18:16.375 --> 00:18:19.166
shoulder blades together.
Start to open up.

00:18:19.166 --> 00:18:20.417
Gentle expansion through

00:18:20.417 --> 00:18:22.917
the chest here for
a Locust variation.

00:18:22.917 --> 00:18:24.750
Keep it nice and
low here to start.

00:18:24.750 --> 00:18:26.959
And then in time
you can use your breath,

00:18:26.959 --> 00:18:29.708
that expansive breath,
to grow it.

00:18:31.000 --> 00:18:35.000
But we shouldn't feel any pain
or clenching or pushing here.

00:18:35.000 --> 00:18:37.041
Take all the wrinkles out
of the back of the neck

00:18:37.041 --> 00:18:38.500
as you tuck the chin.

00:18:39.250 --> 00:18:40.542
And find a little reverent bow.

00:18:40.542 --> 00:18:43.834
A little reverence in
the face here, soften.

00:18:43.834 --> 00:18:45.166
Feel it out.

00:18:45.959 --> 00:18:47.875
Connect to yesterday's theme.

00:18:47.875 --> 00:18:50.917
Finding that
connection to your highest self,

00:18:50.917 --> 00:18:54.208
to the divine within
so that your gestures

00:18:54.208 --> 00:18:55.917
on your mat are loving.

00:18:57.542 --> 00:18:59.667
Even magical at times.

00:19:01.667 --> 00:19:04.834
And then slowly release but
not always easy, right?

00:19:04.834 --> 00:19:07.250
Okay, you're gonna send the
fingertips out left to right.

00:19:08.417 --> 00:19:10.375
And we're gonna take the right
fingertips and we're gonna bring

00:19:10.375 --> 00:19:12.542
them to the earth,
bring the right elbow up.

00:19:13.458 --> 00:19:15.166
Peek at me if you need to.

00:19:15.166 --> 00:19:18.208
Then left hand's gonna
connect so firmly to the ground,

00:19:18.208 --> 00:19:20.458
that hand to
earth connection,

00:19:20.458 --> 00:19:23.375
yes, that Hasta Bandha
that we've been working on,

00:19:23.375 --> 00:19:26.208
that foundation and you're gonna
hold on to that as you lift your

00:19:26.208 --> 00:19:28.208
right toes up towards the sky.

00:19:29.708 --> 00:19:32.458
Beautiful, then from center, so
we're not just jerking the leg,

00:19:32.458 --> 00:19:35.375
but really from our core, we're
gonna use the right fingertips,

00:19:35.375 --> 00:19:38.458
we're gonna use the right toes
and we're gonna slowly begin

00:19:38.458 --> 00:19:40.166
to open up
towards the right side.

00:19:41.208 --> 00:19:43.875
Maybe you can rest
on your left ear here.

00:19:43.875 --> 00:19:45.959
Maybe you can bring the
right foot to the earth.

00:19:46.625 --> 00:19:48.208
So important that
you stay connected

00:19:48.208 --> 00:19:50.083
through your left fingertips.

00:19:50.792 --> 00:19:52.083
Breathing deep.

00:19:52.083 --> 00:19:53.959
If there's another
variation you want to take here,

00:19:53.959 --> 00:19:57.250
maybe bringing your right hand
to your right ankle for a little

00:19:57.250 --> 00:20:01.000
Bow variation, kicking the
right foot back, you can.

00:20:01.000 --> 00:20:02.333
Breathing deep.

00:20:04.375 --> 00:20:06.625
Finding that expansive breath.

00:20:06.625 --> 00:20:08.667
Maybe finally catch one.

00:20:08.667 --> 00:20:10.834
A big full breath.

00:20:13.125 --> 00:20:15.542
Cool and then from center,
so important,

00:20:15.542 --> 00:20:18.041
even Uddiyana Bandha here,
draw the navel in and up

00:20:18.041 --> 00:20:20.333
and let that take
you back with control.

00:20:22.417 --> 00:20:24.041
I hear some ducks outside.

00:20:25.291 --> 00:20:28.166
They're saying, "Jai,
Jai, Jai, Jai Namaste."

00:20:28.166 --> 00:20:29.583
Okay, same thing
on the other side.

00:20:29.583 --> 00:20:31.667
Connection
through the right hand.

00:20:31.667 --> 00:20:33.333
Left fingertips
come to the earth.

00:20:33.333 --> 00:20:35.041
We lift the left elbow.

00:20:36.583 --> 00:20:39.834
So I'm still aware and
in control and particularly with

00:20:39.834 --> 00:20:42.750
this expansive breath
and I'm not going to risk

00:20:42.750 --> 00:20:44.458
pinching or pulling
anything here.

00:20:44.458 --> 00:20:48.875
I'm moving slow and with control
as I lift my left toes up.

00:20:48.875 --> 00:20:50.250
Breathe.

00:20:50.250 --> 00:20:52.041
And then slowly using Mama Earth

00:20:52.041 --> 00:20:55.917
I'm gonna roll on to that
right shoulder, right ear.

00:20:55.917 --> 00:20:57.959
Maybe taking a left finger,

00:20:57.959 --> 00:20:59.625
excuse me,
left toes to the earth.

00:20:59.625 --> 00:21:01.291
Maybe they
don't make it, that's okay.

00:21:02.792 --> 00:21:05.250
Maybe bringing the
left foot to the earth.

00:21:05.250 --> 00:21:08.959
Or maybe taking the left hand
bringing it to the left ankle.

00:21:08.959 --> 00:21:10.375
Finding that
connection to my core.

00:21:10.375 --> 00:21:12.375
So I'm not just
spilling my guts here

00:21:12.375 --> 00:21:15.208
but I'm engaged
as I kick it back.

00:21:15.208 --> 00:21:16.333
Breathing deep.

00:21:18.834 --> 00:21:20.166
Oh yeah, baby.

00:21:20.166 --> 00:21:23.041
So good if you have a
computer or cell phone,

00:21:23.041 --> 00:21:24.291
play an instrument.

00:21:25.667 --> 00:21:28.250
Drive a vehicle, drive a bike.

00:21:31.792 --> 00:21:33.708
Yeah and then with control,

00:21:33.708 --> 00:21:35.959
again, can't stress this enough,
from the center,

00:21:35.959 --> 00:21:39.083
from a place of connect,
slowly release.

00:21:39.083 --> 00:21:40.667
Changes the
quality of the movement

00:21:40.667 --> 00:21:42.500
which helps you feel good.

00:21:44.083 --> 00:21:47.125
And then slowly bring the
hands in line with the rib cage.

00:21:48.125 --> 00:21:50.959
Uno was, one more time.
Tucking the chin.

00:21:50.959 --> 00:21:53.625
This time really grounding
through the pubic bone

00:21:53.625 --> 00:21:54.583
and the tops of the legs.

00:21:54.583 --> 00:21:57.750
Maybe this time catching a
little bit of height, maybe not.

00:21:58.667 --> 00:22:01.750
A little bit more height
and then releasing.

00:22:01.750 --> 00:22:03.542
Yeah, baby.
Okay, here we go.

00:22:03.542 --> 00:22:05.875
Let's turn on to
our backs nice and slow.

00:22:06.959 --> 00:22:08.041
Oh yeah.

00:22:10.417 --> 00:22:11.750
Oh yes.

00:22:13.959 --> 00:22:17.834
Bring the feet up
towards the sits bones.

00:22:17.834 --> 00:22:19.000
Knees up towards the skies.

00:22:19.000 --> 00:22:20.708
Just one little Bridge here.

00:22:20.708 --> 00:22:22.542
Pressing the
palms into the earth.

00:22:23.250 --> 00:22:25.375
With that expansive breath,
here we go.

00:22:25.375 --> 00:22:26.333
Lifting the hip points,

00:22:26.333 --> 00:22:29.959
sending tailbone forward,
shins forward.

00:22:31.375 --> 00:22:34.208
Snuggle your shoulder blades
underneath your heart space.

00:22:35.166 --> 00:22:37.208
Maybe opening the palms.

00:22:37.208 --> 00:22:40.917
Inhale, chest to chin,
chin to sky.

00:22:40.917 --> 00:22:43.333
Breathing deep.
Long puppy belly here.

00:22:44.417 --> 00:22:47.375
Breathe into your belly and you
should see just past your nose

00:22:47.375 --> 00:22:49.917
your belly just
really big and beautiful.

00:22:51.208 --> 00:22:54.041
Yes, and then slowly release.

00:22:55.750 --> 00:22:57.041
Beautiful.

00:22:57.041 --> 00:22:58.875
Just send the left leg out.

00:22:58.875 --> 00:23:00.458
Open the right knee.

00:23:00.458 --> 00:23:02.500
Half Supta Baddha Konasana.

00:23:02.500 --> 00:23:05.083
So left leg out,
right knee open.

00:23:05.083 --> 00:23:06.917
Just let your hands be soft.

00:23:09.500 --> 00:23:11.125
Inhale lots of love in.

00:23:11.125 --> 00:23:13.792
Exhale lots of love out.

00:23:13.792 --> 00:23:16.417
Good, then bring
your right knee up and in,

00:23:16.417 --> 00:23:19.083
left knee up and in and
send your right leg out.

00:23:19.083 --> 00:23:21.792
Just switching and
opening the left leg.

00:23:21.792 --> 00:23:23.333
Half Supta.

00:23:27.875 --> 00:23:29.458
Start to let everything go.

00:23:29.458 --> 00:23:31.500
Start to let the nutrients
of your practice

00:23:32.542 --> 00:23:35.458
to settle in, to seep in.

00:23:35.458 --> 00:23:37.917
Whatever they may be.

00:23:39.875 --> 00:23:41.333
And then bring
both knees up and in.

00:23:41.333 --> 00:23:43.333
Give yourself a big hug.

00:23:47.750 --> 00:23:51.667
Way to dedicate
some time to self care,

00:23:51.667 --> 00:23:53.792
to self love.

00:23:53.792 --> 00:23:54.917
How are you gonna
care for other people,

00:23:54.917 --> 00:23:57.500
love other people if
you don't have a practice,

00:23:57.500 --> 00:24:00.792
solid practice,
a dedicated practice to

00:24:00.792 --> 00:24:02.583
loving and caring for yourself?

00:24:03.917 --> 00:24:06.291
And when we take time to
love and care for ourselves,

00:24:06.291 --> 00:24:09.500
not only do we have the energy
to love and care for others but

00:24:09.500 --> 00:24:11.083
just very naturally,
organically,

00:24:11.083 --> 00:24:13.083
we kind of open ourselves up

00:24:13.083 --> 00:24:15.917
to infinite possibilities.

00:24:15.917 --> 00:24:19.542
Expand, expanding
to all possibilities.

00:24:20.708 --> 00:24:22.417
Sweet, kick the legs out long.

00:24:24.792 --> 00:24:26.708
Relax the weight of
your body into the earth.

00:24:26.708 --> 00:24:28.708
Hands can rest
wherever they feel good.

00:24:30.166 --> 00:24:32.375
Take one quiet cycle of breath.

00:24:41.792 --> 00:24:44.458
Gently bring the palms together.

00:24:44.458 --> 00:24:46.208
Thumbs up to third eye.

00:24:46.208 --> 00:24:48.542
You rock! I rock.

00:24:50.000 --> 00:24:51.250
We rock.

00:24:54.875 --> 00:24:57.000
Another day in the books.

00:24:58.667 --> 00:25:00.917
Thank you for sharing
your practice with me.

00:25:00.917 --> 00:25:03.208
I'll see you tomorrow.

00:25:03.208 --> 00:25:04.500
Namaste.

00:25:06.417 --> 00:25:10.250
(bright music)