WEBVTT

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- Hello dear friends
across the globe.

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Welcome to Dedicate,
your 30 day yoga journey.

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It's Day 11.
Can you believe it?

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Have courage.

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Let's get started.

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(bright music)

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Okay, my darling friends,

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let's begin in
Extended Child's Pose today.

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Yay!

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As always if this
pose is not your jam,

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make an adjustment.

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Find a nice place
where you can get still

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and start to spiral
into this moment.

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Benji's getting
settled in his shape.

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I invite you to get settled in
your shape and together as one

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let's take a deep breath in.

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Right, I invite you to close
your eyes and let's begin this

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practice by just acknowledging

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how awesome you are for

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dedicating this
time and this energy

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for yourself.

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This takes courage.

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It really does.

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It's not easy to show up and

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look inside and
see what's there.

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It's not always easy to

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work through the things

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rather than just avoid it.

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So let's begin with a
little gratitude and a little

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acknowledgement
for how awesome you

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are for showing up here today.
Take a deep breath in.

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And empty it out.

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One more breath in.

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And exhale.

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Awesome. Let's inhale. 
Slowly come up to all fours.

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Keep your knees as
wide as your yoga mat.

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Hands come to the earth.

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We're gonna bring the
left fingertips all the way up

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towards the sky here.
Just nice and easy.

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Make sure you're not
jerking yourself around here.

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We jerk ourselves around off
the yoga mat plenty, right?

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Moving fast from
one place to the other

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so here's an
opportunity to soften.

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So think of it more as a
reach rather than a, right?

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Yesterday's practice
taught us to kind of

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be present with that expansion.

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See if you can
find expansion here.

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Deepen your breath and reach.

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Focus on the
sensation over the shape.

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So you might be here.

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Cool, then inhale.

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And on your exhale you're
going to thread the needle.

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Send the left fingertips
in and underneath

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the bridge of the left,
excuse me, right arm.

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Good, then inhale,
press through your right hand.

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Take it all the way back up.

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Reach and exhale, twisting.

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Beautiful.One more.
Inhale, reach for the sky.

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Breathe in.

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Exhale, take it in and
underneath the bridge of the

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right arm and then
this time pause here.

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Make sure your knees
are nice and wide here.

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Breathe into
the upper back body.

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And you can take any variation
you like with your right hand.

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Maybe reaching
the right fingertips

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all the way forward
with a straight arm.

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Maybe taking your right hand

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to the small of
your back, the sacrum.

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Or using your left, excuse me,
right hand on the earth to get a

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little bit of a deeper stretch
in the upper left back body.

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Remember the process,
the practice is the candy,

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not the end product.

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So whatever you're coming onto
the mat with today is all good.

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From your center, from
the core of your being,

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slowly unravel
back to all fours.

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We'll do the same little ditty
daddy do on the right side.

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So here we go, inhale,
reaching up.

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Spread the right fingertips.
Just notice how you feel here.

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Take a deep breath in

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and then exhale
thread the needle.

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Right fingertips underneath
the bridge of the left arm.

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Feel it out.

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Try to create a
full body awareness,

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a full body experience here.

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Here we go.
Pressing into the left hand.

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Inhale, reach it up.

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Spread the right fingertips.

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And exhale, big twist.

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Threading the needle.

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Nice and then
one more big inhale.

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Find that expansion.
Reach for the sky.

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Exhale, thread the
needle and let's lean into

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this yummy posture for a second.

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Let's breathe into
the upper back body.

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And breathe into the belly.

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Just breathe, breathe, breathe.

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Maybe taking a little
variation with the left hand.

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Left arm.

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Should feel really good.

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Alright, then
use your left palm.

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Find that hand
to earth connection

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here as you slowly unravel.

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We'll come back to all fours.

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Walk the knees
underneath the hips.

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Curl thy toes under and
take the hips up and back,

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Downward Facing Dog.

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Start to pedal it out,
excuse me, immediately.

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Just feeling that fresh blood
circulate through the legs.

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And fresh oxygen

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 in the lungs.

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And then when you're ready,
bend the knees generously.

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Let your belly reach
towards the tops of the thighs.

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Inhale to look forward.

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Careful not to crunch
the back of the neck

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and then exhale to
make your way to the top.

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Forward Fold.

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Use this as an
opportunity to check in.

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So the repetition of this
posture each day giving us an

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opportunity to check in
with what's going on now.

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Not with what was going
on yesterday or what might

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happen tomorrow but right now.

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The courage to be with what is.

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Mhmmm.

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Then when you're ready,
bend the knees,

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tuck the chin and
roll it up nice and slow.

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And right away as you
align head over heart,

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heart over pelvis begin to shift

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your weight gently
over to your left foot.

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And we're gonna imagine there's
like a marionette string pulling

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our right knee up high.

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We'll connect to our core.

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We'll integrate all of the
things we've learned together

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thus far as we come into a
Standing One-Legged Tadasana.

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Have courage.

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Hands on a waistline here.

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Take a deep breath in

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and a long breath out.

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Then interlace the fingertips
and catch your right knee.

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Squeeze it up in
towards your chest.

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So right away, this isn't
working for you you can just

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work with the big
toe on the ground,

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palms at the heart.

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Rotate the ankle one
way and then the other.

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Awesome, awesome.

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Then slowly we're gonna release.
Bring the hands to the heart.

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Listen carefully. You're going
to slowly kick your right foot

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all the way back
to a nice high lunge.

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Check it out. Make sure
you're not on a tight rope.

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Widen your stance if you need
to and then settle in here.

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Breathe. Bend your
back knee if you need.

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Awesome work.
Take a deep breath in.

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A long breath out.

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On your next inhale,
reach for the sky.

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You got it, inhale.

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Exhale. Create space.

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Big beach ball up and overhead.
Find that loop of energy.

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That lift up
through the front body.

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That grounding
through the back body.

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And then check it out.
Inhale in.

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Exhale, slowly coming
forward on to your right toes.

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Keeping the front
knee over the front ankle.

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You're gonna send
the fingertips back.

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We're gonna come to those
airplane arms from yesterday.

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And once again, find that
expansion as you breathe in.

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And breathe out.

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Breathe in.

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And breathe out.

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Now imagine you're looking into

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a reflection of like a
body of water. Maybe a pond.

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You're looking and you're
getting your reflection back so

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there's length in the neck here.

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Give yourself that image.

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Seeing your face.

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I like to think of that moment
in Zoolander where he's like,

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"Who am I?"

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Okay, and then
turn on your core.

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Bend your right knee.

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Hands are gonna come slowly to
the heart and with control we're

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gonna step it all the
way back up to Mountain Pose.

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Awesome work.

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Breathe in.

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Breathe out.

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Shift your weight
to your right foot.

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Hands come to the waistline.

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And here we go, lifting up
from the left knee this time.

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And be careful here.

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I'm not collapsing into my right
hip but using everything I've

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learned so far to
create this yielding,

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this pressing
away from the earth.

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So as I lift my left knee,

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I'm pressing away from
the earth with my right foot.

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And the reason we start with
hands on the waistline is to

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make sure we're not just
kind of catching and holding.

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Kind of like we tend to
do in Tree but we're really

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integrating everything,
all of the muscles.

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Creating stability
in the joints.

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And then we can come
and we can capture the flag.

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So bring your left
knee in towards your chest.

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We can also be working here.

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And rotate the ankle
one way and then the other.

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Cool, take
another deep breath in.

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Find that balance of opposition.

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So lifting through the front,
grounding through the back.

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You might feel your
right glute turn on here.

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Okay, here we go.
Inhale in.

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Exhale, slowly bring
the hands to the heart.

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Soft bend in your standing leg.

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Again, strengthening that
standing leg here as we slowly

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kick the left foot back.

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Step it all the way,
come into a nice high lunge.

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Mmmm.

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Then notice what's
going on in the hips.

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You might be a
little bit too narrow here

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so you can just
widen your stance.

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So you can find that
inner support system.

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Cool.

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And then when
you're ready, inhale,

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reach for the sky.
Take up space.

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Beautiful, inhale in again.

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Exhale, slowly bend the elbows.

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Send the fingertips back.
We find those airplane arms.

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Front knee over front ankle.

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I'm gonna lift up
on to my left toes.

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I'm engaging through the core.

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But shoulder
blades drawing together.

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And then the image, again,
of looking out into the pond.

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Looking, having the
courage to really look.

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See who's there.

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What's up?

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Breathing deep.

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Squeeze the inner
thighs to the midline.

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Lifting from the
pelvic floor, you got it.

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Then soft and easy, guys.
Here we go.

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Bring the hands
together at the heart.

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Bend your back knee.
With control, here we go.

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From center,
you got it, inhale in.

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Exhale, step it forward.

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Awesome.

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Samasthiti.

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We have that four
part equal standing here.

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Quiet Mountain.
Take a deep breath in.

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And a long breath out.

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Good, now listen carefully.

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Inhale, send the fingertips
out left to right, Texas T.

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Exhale, hands to heart.

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Chin to chest, reach behind.

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Inhale, fingertips
float up towards the sky.

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Exhale, rain it down.
Wiggle the fingertips.

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Let something go.

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Inhale, halfway lift.

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Your version, any version.

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Find length in the neck.

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And exhale to
soften and release.

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Beautiful, plant the palms.

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Step the right toes back,
step the left toes back.

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Inhale in here.

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Hollow body, press
away from your yoga mat.

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A little bit of core.

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And then exhale,
Downward Facing Dog.

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Beautiful. In this Downward Dog
bring your toes together.

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Legs together, toes together.

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Inhale in.

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Exhale, just bend
the knees a little bit.

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You're gonna rock
on to the right side,

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excuse me, outer
edge of you're right foot.

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Then slowly come back to center.

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Rock on to the left side.

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And then back and
forth a couple times.

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Feeling the
obliques turn on here.

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Strong in the shoulders.

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And then coming back to center
after you've evened it out.

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We'll bend the knees.

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Inhale to look forward.

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Exhale, make
your way to the top.

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Feet together
or hip width apart.

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Inhale, halfway lift,
your version.

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Exhale to soften and fold.

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Inhale, root to rise here.

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Big breath, big stretch.

00:13:21.291 --> 00:13:23.750
Exhale back all the way down,
Forward Fold.

00:13:24.834 --> 00:13:26.333
Inhale, halfway lift.

00:13:26.333 --> 00:13:28.792
Moving with your breath.
Finding length.

00:13:28.792 --> 00:13:30.375
Exhale to soften and fold.

00:13:30.375 --> 00:13:31.500
Getting the juices flowing.

00:13:31.500 --> 00:13:36.000
Plant the palms, step it back,
Plank Pose or Half Plank.

00:13:36.000 --> 00:13:38.542
Hollow body so we're
hugging the low ribs in.

00:13:38.542 --> 00:13:40.333
We're pressing
away from the yoga mat.

00:13:40.333 --> 00:13:42.041
We're building
strength mindfully.

00:13:42.041 --> 00:13:43.542
We're here for three, two.

00:13:43.542 --> 00:13:46.250
Take it to Downward Dog.
Breathe out, one.

00:13:47.458 --> 00:13:49.625
Awesome work.

00:13:49.625 --> 00:13:53.041
Anchor the left heel,
lift the right leg up high.

00:13:53.041 --> 00:13:56.375
Exhale, shift it forward
all the way, step it up.

00:13:57.667 --> 00:13:59.750
From here, keep
the back heel lifted.

00:13:59.750 --> 00:14:01.291
Squeeze the
inner thighs together.

00:14:01.291 --> 00:14:02.458
You can always
come on the back knee

00:14:02.458 --> 00:14:04.959
if you're feeling
a little low energy today.

00:14:04.959 --> 00:14:08.083
Slowly we rise up.
Send the fingertips to the sky.

00:14:09.125 --> 00:14:12.375
Beautiful, inhale in.
Send the fingertips to the sky.

00:14:12.375 --> 00:14:15.417
Exhale, hands to heart,
Anjuli Mudra.

00:14:15.417 --> 00:14:16.625
Alright, so here we go again.

00:14:16.625 --> 00:14:18.875
Front knee over front ankle.
I'm gonna lean forward.

00:14:18.875 --> 00:14:21.125
Come on to the tippy
tip toes of my left foot.

00:14:21.125 --> 00:14:22.917
Inhale in, exhale, step it up.

00:14:22.917 --> 00:14:24.917
Just halfway.
Pause here.

00:14:24.917 --> 00:14:27.208
Again, strengthening
that standing leg.

00:14:27.208 --> 00:14:28.750
Strengthening that right booty.

00:14:28.750 --> 00:14:31.208
Breathe in deep and
then looking forward,

00:14:31.208 --> 00:14:32.959
forward, come on
to your left big toe.

00:14:34.625 --> 00:14:35.458
Have courage.

00:14:35.458 --> 00:14:38.041
Draw the shoulder
blades together actively.

00:14:38.041 --> 00:14:40.500
Keep looking.
Looking into the pond.

00:14:40.500 --> 00:14:43.792
Maybe left leg
begins to float up.

00:14:44.917 --> 00:14:47.041
Lift from your left inner thigh.

00:14:47.041 --> 00:14:48.125
Hold on

00:14:49.000 --> 00:14:51.583
to the integrity that you
have built in your center,

00:14:51.583 --> 00:14:54.542
your core, your spine, that
awareness in the shoulders,

00:14:54.542 --> 00:14:56.083
shoulder blades coming together.

00:14:57.667 --> 00:14:58.750
Beautiful.

00:15:00.417 --> 00:15:03.250
So have the courage to
throw yourself off balance.

00:15:03.250 --> 00:15:06.834
Maybe you take a variation
here finding airplane arms

00:15:06.834 --> 00:15:10.500
or even interlacing the
fingertips behind the back.

00:15:13.375 --> 00:15:14.917
Remembering your breath.

00:15:16.625 --> 00:15:19.291
Alright, listen carefully.
Draw the navel in.

00:15:19.291 --> 00:15:21.333
Slowly begin to
bend the left knee.

00:15:21.333 --> 00:15:23.875
You're gonna come into your
Standing One-Legged Tadasana.

00:15:23.875 --> 00:15:27.375
From here, send the
fingertips up towards the sky.

00:15:27.375 --> 00:15:29.667
Strong standing leg.
Reach, reach, reach.

00:15:29.667 --> 00:15:33.375
Inhale, lift the left knee
and then exhale hands to heart.

00:15:33.375 --> 00:15:36.375
Samasthiti, Mountain.

00:15:38.000 --> 00:15:41.542
Beautiful, here we go.
Soft bend in the knees.

00:15:41.542 --> 00:15:44.333
Inhale, halfway lift, Texas T.

00:15:44.333 --> 00:15:45.750
Exhale, hands to heart.

00:15:46.708 --> 00:15:49.500
You got it.
Chin to chest, reach behind.

00:15:49.500 --> 00:15:52.125
Inhale, fingertips to the sky.

00:15:52.125 --> 00:15:53.625
Exhale, rain it down.

00:15:53.625 --> 00:15:55.125
Nice and slow.

00:15:55.125 --> 00:15:57.208
Inhale, halfway lift.

00:15:57.208 --> 00:15:59.333
Exhale, soften and bow.

00:16:00.166 --> 00:16:02.750
Plant the palms,
step it back, Plank Pose.

00:16:02.750 --> 00:16:05.000
Your version.
Find that hollow body.

00:16:06.458 --> 00:16:07.667
Breathing deep.

00:16:07.667 --> 00:16:10.291
Shoulder blades are
going left to right here.

00:16:10.291 --> 00:16:12.000
Neck is nice and long.

00:16:12.000 --> 00:16:13.667
Three, two.

00:16:13.667 --> 00:16:16.250
You are strong!
Downward Facing Dog.

00:16:17.625 --> 00:16:19.125
Gorgeous, take a
deep breath here.

00:16:19.125 --> 00:16:20.250
You're doing great.

00:16:21.125 --> 00:16:22.250
Long breath out.

00:16:23.500 --> 00:16:26.250
Great, anchor the right heel.
Slide the left leg up high.

00:16:27.417 --> 00:16:29.333
On an exhale, bring
it all the way up and in.

00:16:29.333 --> 00:16:30.542
Step it up lightly.

00:16:31.417 --> 00:16:32.875
Keep the back heel lifted.

00:16:32.875 --> 00:16:34.208
Squeeze your thighs.

00:16:34.208 --> 00:16:35.875
Find that inner support system.

00:16:35.875 --> 00:16:38.542
You got it.
Inhale, reach for the sky.

00:16:39.917 --> 00:16:41.917
Check in, front
knee over front ankle.

00:16:41.917 --> 00:16:43.291
Strong base.

00:16:43.291 --> 00:16:45.500
Inhale, reach the
fingertips to the sky.

00:16:45.500 --> 00:16:47.792
Exhale, hands
slide down to the heart.

00:16:48.875 --> 00:16:51.792
Alright, try to keep sternum
lifting up to the thumbs.

00:16:51.792 --> 00:16:53.625
Shoulder blades
drawing together.

00:16:53.625 --> 00:16:55.291
We're gonna slowly
just shift forward,

00:16:55.291 --> 00:16:57.291
keeping that
integrity in the spine,

00:16:57.291 --> 00:17:00.417
bend your back knee and nice and
slow just step it up halfway.

00:17:01.708 --> 00:17:06.250
Left leg strong,
getting strong, slow and steady.

00:17:07.458 --> 00:17:09.041
Hold on to your breath.

00:17:09.041 --> 00:17:11.166
Then find the image
of looking into the pond

00:17:11.166 --> 00:17:12.542
as you shift forward.

00:17:12.542 --> 00:17:13.875
I'm not rounding
through the spine.

00:17:13.875 --> 00:17:15.166
I'm working hard.

00:17:15.166 --> 00:17:17.750
Building strength in the
muscles of the back body.

00:17:17.750 --> 00:17:19.917
Building strength in
the muscles of the core.

00:17:19.917 --> 00:17:22.333
The left glute, strong left leg.

00:17:22.333 --> 00:17:25.458
And then slowly I lift
up on my right big toe.

00:17:25.458 --> 00:17:26.959
Don't think
about Warrior III, guys,

00:17:26.959 --> 00:17:31.417
particularly those who have a
lot of yoga under the belt,

00:17:31.417 --> 00:17:33.000
yoga asana under the belt.

00:17:33.000 --> 00:17:35.500
Give yourself the
image of looking in the pond.

00:17:35.500 --> 00:17:38.583
Strong leg and continue to look
down at your reflection as maybe

00:17:38.583 --> 00:17:40.750
we float the right
inner thigh all the way up.

00:17:43.333 --> 00:17:45.792
Again, shoulder
blades drawing together.

00:17:47.041 --> 00:17:48.208
Drop the right hip down.

00:17:48.208 --> 00:17:51.333
So if you're here opening up,
we'll save that for Half Moon.

00:17:51.333 --> 00:17:53.708
(chuckles) Nice and slow.

00:17:54.458 --> 00:17:55.667
With the breath.

00:17:55.667 --> 00:17:57.208
Nice and with control.

00:17:58.125 --> 00:18:00.792
Then maybe if you're
feeling it adventurous,

00:18:00.792 --> 00:18:04.500
have a little
courage to experiment here.

00:18:04.500 --> 00:18:07.500
Maybe it's just the
courage to be here at all.

00:18:07.500 --> 00:18:08.667
You're doing great.

00:18:08.667 --> 00:18:09.959
Continue with the breath.

00:18:10.917 --> 00:18:13.166
Make it your
own and if you fall,

00:18:14.500 --> 00:18:15.959
we'll catch ya.

00:18:18.667 --> 00:18:21.083
Gaze is forward
looking into your reflection.

00:18:21.083 --> 00:18:22.750
You're doing awesome.
Take one more breath,

00:18:22.750 --> 00:18:25.500
wherever you are find
that expansive breath.

00:18:25.500 --> 00:18:28.667
And then on an exhale,
here we go, hands at the heart.

00:18:28.667 --> 00:18:30.583
We're gonna slowly
soften through both knees.

00:18:30.583 --> 00:18:33.291
You're gonna bring your
right knee all the way through.

00:18:33.291 --> 00:18:34.667
You have
everything you need here.

00:18:34.667 --> 00:18:36.000
You are strong,
just stick with it.

00:18:36.000 --> 00:18:37.000
Just hold on to your focus.

00:18:37.000 --> 00:18:38.667
Standing One-Legged Tadasana,

00:18:38.667 --> 00:18:40.875
send the fingertips
up towards the sky.

00:18:40.875 --> 00:18:43.291
Here we go, squeeze and lift,
squeeze and lift.

00:18:43.291 --> 00:18:45.542
Lift your right
knee a little bit higher.

00:18:45.542 --> 00:18:46.708
Then palms come together and

00:18:46.708 --> 00:18:50.583
we slow and with control
release everything down.

00:18:51.375 --> 00:18:52.625
Take a deep breath in

00:18:53.875 --> 00:18:55.417
and a long breath out.

00:18:56.333 --> 00:18:57.583
Deep breath in.

00:18:58.917 --> 00:19:00.208
And a long breath out.

00:19:01.708 --> 00:19:04.041
One more deep breath in.

00:19:05.208 --> 00:19:06.583
Empty it out.

00:19:07.917 --> 00:19:11.917
Slowly release the fingertips
down and without looking down,

00:19:11.917 --> 00:19:14.500
so have the courage.

00:19:14.500 --> 00:19:16.417
You know that
ground is there for you, right?

00:19:16.417 --> 00:19:17.834
You can step front,
back, side to side,

00:19:17.834 --> 00:19:19.417
you don't need to look down.

00:19:19.417 --> 00:19:21.458
So without looking down
see if you can bring

00:19:21.458 --> 00:19:23.458
your feet as wide as your mat.

00:19:24.333 --> 00:19:25.333
So we're here.

00:19:26.542 --> 00:19:27.500
 Okay?

00:19:27.959 --> 00:19:31.750
Great and then turn your toes
out so they're just spilling off

00:19:31.750 --> 00:19:33.750
the edges of your mat
if you're on a yoga mat.

00:19:35.959 --> 00:19:37.583
Okay and then
we're gonna inhale.

00:19:37.583 --> 00:19:39.583
Last time, reach for the sky.

00:19:39.583 --> 00:19:41.208
Exhale, you have
everything you need.

00:19:41.208 --> 00:19:42.166
You're gonna bend your knees.

00:19:42.166 --> 00:19:43.834
You're gonna
drop your center down.

00:19:43.834 --> 00:19:45.000
Stay connected.

00:19:45.000 --> 00:19:47.375
Stay rooted through all four
corners of the feet and we're

00:19:47.375 --> 00:19:49.417
gonna come into
a nice yogi squat.

00:19:49.417 --> 00:19:52.625
Fingertips, hands can come to
the earth for some support,

00:19:52.625 --> 00:19:53.708
some connection.

00:19:53.708 --> 00:19:57.208
If the hips are going (mimics
alarm bell), totally normal.

00:19:57.208 --> 00:19:59.959
So maybe lift the heels,
walk the toes in.

00:20:01.250 --> 00:20:02.708
More of a froggy gesture.

00:20:04.667 --> 00:20:06.875
Mhmmm, mhmmm.

00:20:06.875 --> 00:20:10.375
So we're gonna be in
a little yogi squat here,

00:20:10.375 --> 00:20:11.208
your version.

00:20:11.208 --> 00:20:16.834
Either a little Malasana
variation or a Froggy or if

00:20:16.834 --> 00:20:19.667
Bakasana is in your practice
or you want to create a little

00:20:19.667 --> 00:20:22.875
Bakasana in your
home practice we'll work

00:20:22.875 --> 00:20:24.625
just for a moment here.

00:20:24.625 --> 00:20:28.792
Bringing the hands forward,
walking the toes together.

00:20:30.208 --> 00:20:33.083
And we'll do a little more of
this as we go on through the

00:20:33.083 --> 00:20:35.166
practice but just
a little play today.

00:20:35.166 --> 00:20:37.166
We're gonna lift
the hips up high.

00:20:37.166 --> 00:20:39.208
Drag the hands towards the body.

00:20:39.208 --> 00:20:42.458
Knees are gonna go up towards
the armpit and your gaze is

00:20:42.458 --> 00:20:44.291
gonna be forward just
as we've been practicing,

00:20:44.291 --> 00:20:46.125
looking in the reflection.

00:20:46.750 --> 00:20:49.000
That's as far as
you really need to go.

00:20:49.000 --> 00:20:51.667
So keeping that gaze forward,
looking into the reflection.

00:20:51.667 --> 00:20:52.667
You can rock a little back

00:20:52.667 --> 00:20:55.166
and forth getting
your center involved.

00:20:55.166 --> 00:20:56.750
Maybe lift one toe up.

00:20:57.750 --> 00:21:00.041
Maybe the other.

00:21:00.041 --> 00:21:02.583
And then maybe today you do
catch a little heighth but don't

00:21:02.583 --> 00:21:04.083
worry if you do not today.

00:21:05.208 --> 00:21:08.667
Main goal today is
to continue looking forward

00:21:08.667 --> 00:21:11.792
finding that
reflection in the pond.

00:21:12.583 --> 00:21:15.500
And if you're like, "Hmm,
not for me today, Mishler,"

00:21:15.500 --> 00:21:19.250
then a little hip release here
or a lot of hip release here.

00:21:20.708 --> 00:21:24.083
Some great release
for the foot, the feet.

00:21:26.500 --> 00:21:28.917
Alright, wherever you are,
go ahead and release that

00:21:29.834 --> 00:21:31.583
and we'll come to a seat.

00:21:34.750 --> 00:21:36.500
Rotate the wrists if you need.

00:21:39.917 --> 00:21:42.208
We'll just do a
gentle twist to the left.

00:21:43.542 --> 00:21:44.708
Breathe in.

00:21:44.708 --> 00:21:46.041
Breathe out,
bring it back to center.

00:21:46.041 --> 00:21:47.250
Gentle twist to the right.

00:21:48.625 --> 00:21:49.708
Breathe in.

00:21:52.000 --> 00:21:54.041
Breathe out,
come back to center.

00:21:54.041 --> 00:21:55.208
Hands come together.

00:21:55.917 --> 00:21:58.041
We'll bring 'em
right up to the third eye.

00:22:01.500 --> 00:22:02.625
Way to show up.

00:22:03.875 --> 00:22:05.083
Way to be awesome.

00:22:05.708 --> 00:22:07.041
It takes courage.

00:22:08.250 --> 00:22:13.125
May this be an awesome reminder
and an important motivator

00:22:13.125 --> 00:22:16.417
to help us all be included,
continue to show up for

00:22:16.417 --> 00:22:19.500
ourselves on the
mat and off the mat.

00:22:22.166 --> 00:22:25.583
With palms together at the
third eye or at your forehead,

00:22:26.875 --> 00:22:30.458
may we always have the
courage to see the truth.

00:22:33.000 --> 00:22:35.333
Nice work everyone.
I'll see you tomorrow.

00:22:35.333 --> 00:22:36.834
Namaste.

00:22:39.041 --> 00:22:42.375
(bright music)