WEBVTT

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- What's up party people?

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And welcome to Dedicate,
your 30 day yoga journey.

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Today's practice is
what it's all about.

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So hop on the
mat for your Day 12

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 Curate practice.

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Let's get started.

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(bright music)

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Okay my friends.

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Come on down to the ground.

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Let's begin on all fours.

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As always if you
need to pad the knees

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you can use a
little blanket or a towel.

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We're gonna start
off nice and easy today

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dropping your
belly for Cow Pose.

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Inhale.

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Exhaling,
rounding through the spine.

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Continue with your
breath as you inhale

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feeling the stretch in
the opening of the front body.

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And as you exhale
feeling the stretch

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in the opening on the back body.

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And start to listen to
the sound of your breath.

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Continue with
your spinal flexion.

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Considering
today's theme of Curate,

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it's one of the reasons I fell

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in love with yoga is yoga
is just constantly reminding

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me that
ultimately I am those one

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responsible for
my own happiness.

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And outside source
is not responsible.

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Ultimately it's me.

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So let's see if
we can consider that

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as we begin to veer
off the railroad tracks

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here in Cat-Cow making
this spinal flexion your own.

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So you're in charge
of your experience here.

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You're responsible
for your own happiness.

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So you've been working
now for almost two weeks

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so you might find that the
abdominals are a little sore.

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You might come forward.

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You might find that
maybe you've had a tough day.

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I'm sorry to hear that.
It happens.

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Maybe you come to
Extended Child's Pose.

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So really curating your warm up

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and thereby curating
your experience on the mat

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and the more we
practice doing this on the mat,

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the more readily available

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this practice
becomes to us off the mat.

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And since there
inevitably is a myriad

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of things outside of our control

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this is a really
valuable practice,

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really valuable tool
to have in your belt.

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Take the same energy, whatever
you've curated thus far

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even if you're in
Extended Child's Pose,

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and use it to make
your way to Downward Dog.

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Take your time.
There's no rush.

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And then notice
if you just pause

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here waiting for the next thing,

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totally normal but
instead lets cue brain

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and body to keep going. 
Don't decide where it ends.

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Stretch it out.

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Notice how you feel today.

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Awesome. Then from
Downward Dog same thing.

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Make your way to
the top of the mat.

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Find you way there.

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Find what feels good.

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Make it your own.

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And then we'll meet in a Forward
Fold at the top of the mat.

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Take a nice deep inhale in here.

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Just halfway lift.

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And then exhale
to soften and fold.

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Beautiful.

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Bend the knees, plant the palms,

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

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Just Plank for one breath,
don't worry.

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And then exhale,
slowly lower to the knees.

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Come back to your
Tabletop Position.

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Alright, find a
nice strong base here.

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We're gonna slowly,
slowly lift the right knee

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out towards the
right side of your mat

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for a little Fire Hydrant Pose.

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Engage the right glutes.

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Then start to draw big
circles with your right knee.

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Hands are in a nice wide base.

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Stacking the bones.

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We're engaging the lower belly.

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We're pressing in to
the top of the left foot.

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Then notice if you pay attention

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to the fact that
you've established one way

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of routing,
one way of doing it.

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And then see if
you can reverse it.

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Find the other way.
Reverse direction.

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And there could
be a tendency to lean

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into the left
side of that mat here,

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so connect to your midline.

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Get strong in your core.

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Press into both palms evenly.

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Sweet. Then slowly release.

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If you need to
take a little break

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you can sit back, I'll do it.

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Let's all do a
little Thriller Arms.

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Sit back on the
heels for a moment.

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Send the wrists forward.

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Thriller Arms.

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Inhale in.

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Exhale out and we'll
come back to all fours.

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Alright, find
your nice strong base.

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When you're ready
lifting your left knee

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out towards the
left side of your mat.

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So I want you to turn
on the low belly here.

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Engage, engage.

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Yeah and then start to
move in one direction.

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Big circles with the left knee.

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Big beautiful breaths to just
move any stagnant energy.

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There's so many
different philosophies,

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of course,
that talk about

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our emotional intelligence and
its connection to the hips.

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So just pay attention.

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Notice that you've
established one way of moving

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and see if you can reverse it.

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Careful not to
collapse into your right side.

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Abdominal wall engaged.

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Abdominal wall engaged.

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Okay. (laughs)

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Slowly releasing
the left knee down.

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We're gonna drop the elbows
exactly where the hands were.

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Give your wrists a little break
as we come into Anahatasan.

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Walking your knees back,
opening the shoulders,

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heart melts to the earth.

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Try to keep the
forearms like an 11,

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like the number 11,
two parallel lines.

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Melt your heart,
chest to the earth,

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forehead toward the mat.

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Breathe deep and allow
your breath to move you here.

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Keep pressing into the tops
of the feet for stability.

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Press into the knuckles,
the fingertips,

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and live inside this moment.

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Being mindful of
your thoughts, your breath,

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and using 

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your awareness to help curate

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your own experience.

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Cool. Then slowly we'll
come back up to all fours.

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Take your time and slowly make

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your way to Downward Facing Dog.

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Take a deep breath in.

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And a long breath out.

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Bend the knees,
inhale look forward.

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Exhale, make
your way to the top.

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Have a some fun.
Inhale, halfway lift.

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Exhale, soften and fold.

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Tuck the chin.

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Press into all four corners of
the feet and slowly roll it up.

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Mm, back to the Mountain.

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Again, here's a
wonderful opportunity

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each time we
come to Mountain Pose

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or often that we find ourself in

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a similar shape we
have an opportunity

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to remember (sighs),
I'm in charge of my

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experience,
the way I react to things.

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And, of course,
this goes without saying,

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you know we're
human so we can't always

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control how we react to things.

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But having an awareness and

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a practice of
awareness certainly helps.

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From here you're gonna
bring the hands to the heart.

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And slowly we're
gonna bend the knees.

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We're just gonna
take the right foot and

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bring it right behind the left.

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So your legs are
criss-crossed here.

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Left foot in front of the right.

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Great then best you
can you're gonna find

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that loop of energy lifting
up through the front body,

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grounding through the back body.

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Great. Then we'll release
the fingertips down.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Slight bend in both knees.

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Beautiful. Hang out
here for a sec.

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Shake the head a
little yes and then no.

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Then if you want you can

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write your name in
imaginary sand here.

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Or write the name
of someone you love.

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Benji.

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Okay. Or if that's not your jam,

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just gentle
rocking side to side.

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Not clenching the toes,
not locked out in the knees.

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Cool.

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Ground slowly

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rolling up,
stacking through your spine.

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Hands come back to the heart.

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And then we'll slowly release

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and just take it
on to the other side.

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So ground
through your right foot

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and send your left foot behind.

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Again, careful not to
lock the knees out here

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particularly if you
have a little hyper mobility.

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Keep a soft bend.

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Nice and safe and yummy.

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Okie doke. Here we go.

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Fingertips go down to come up.
We find that loop.

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So, pelvis might
want to tilt out here

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so, see if you can

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lengthen tailbone down.

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Just get your
center right underneath you

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and when you're ready
fingertips go down to come up.

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We take a deep breath in,

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slight bend in the knees as
now we slowly melt it forward.

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Sinking. Second one here.
Shake the head.

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Maybe this would
be a good opportunity

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to let go of any
stress or tension

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that you might've come
on to the mat with.

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Any words unspoken,

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or words that
you wish you'd said,

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anything that
needs to be forgiven

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and just send a little love. 

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Go ahead and send
some love out now. 

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Right? What you
give is what you get.

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It's all a reflection.

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Yes. Alright. 
Ground through the feet.

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Tuck the chin.

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Connect to your center,
your core as you roll it up.

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Hands come to the heart.

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Yes.

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Feel (laughs).

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Sorry I just
felt my energy change.

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Feel that flush, fresh blood,

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fresh oxygen as
you breathe in deeply

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and we'll
release the feet

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bring them together
hip width apart.

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Alright, here we go.
Fingertips come down to come up.

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Inhale, reach for the sky.

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Catch a wave.
Exhale, crest, fall.

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Forward Fold.

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Inhale, halfway lift.

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Just find a little length.

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And exhale, let something go.

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Great, you're gonna
step the right foot back.

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Step the left foot back.

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Lower all the way to the belly.

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Inhale for a Cobra.

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Gentle back bend.

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Exhale to soften and fold.

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Inhale to press up
to all fours or Plank.

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Exhale to take it to
Downward Facing Dog.

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Find your set up. You got it.
Connect to your center.

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Anchor the left heel, inhale.

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Slide the sole of your
right foot up against a wall.

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Now bend the right knee.

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We're gonna go big circles
with the right knee here.

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Pressing into both palms evenly.

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Pressing into both palms evenly.

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Notish, (laughs).

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Notice the direction
you've established

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and then now reverse it.

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Reverse it.

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Great, then kick
the right foot out.

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One-Legged Dog and on an exhale
squeeze it in, knee to nose.

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Beautiful. Kick it up.
Three-Legged Dog.

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Switch it over.

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Left foot.
Right foot comes down.

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Left foot lifts up high.

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Stick with it. We're
strengthening the upper body.

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You got it.

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Breathe in.

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You have it.

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Navel in. You got it.

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Then bend your left
knee and here we go.

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Big circles. You got this.

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Press into both palms evenly.

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Meet your appropriate edge.
You got this.

00:12:35.250 --> 00:12:36.708
Breathing deep.

00:12:36.708 --> 00:12:38.291
Anchoring
through the right heel.

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Upper arm bones
externally rotating.

00:12:42.458 --> 00:12:43.750
Reverse the circle.

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Left knee opposite direction.

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You got it.
Keep breathing.

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Soften the skin on the face.

00:12:48.333 --> 00:12:49.875
You're doing great.
Building strength.

00:12:51.208 --> 00:12:53.041
Curating your experience.

00:12:53.041 --> 00:12:56.208
Making sure you're
checking your attitude.

00:12:56.208 --> 00:12:58.792
Often the mind
gives up before the body.

00:12:58.792 --> 00:13:00.291
You're doin' awesome.
Here we go.

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Shifting forward.
Squeezing knee to nose.

00:13:02.375 --> 00:13:04.250
You got this. 
Three, two, one.

00:13:04.250 --> 00:13:06.125
Send it back,
Downward Facing Dog.

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Both feet on the ground.

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Inhale in.

00:13:08.792 --> 00:13:10.041
Exhale. Bend your knees.

00:13:10.041 --> 00:13:11.625
Look towards the top.

00:13:11.625 --> 00:13:12.834
Make your way there.

00:13:12.834 --> 00:13:14.250
Take your time.

00:13:14.250 --> 00:13:16.500
Forward Fold. Let everything go.

00:13:16.500 --> 00:13:18.291
Wooh! Nice work.

00:13:20.166 --> 00:13:21.625
Inhale in.

00:13:22.667 --> 00:13:24.208
Empty it out
through the mouth.

00:13:25.917 --> 00:13:26.875
Gorgeous.

00:13:26.875 --> 00:13:29.208
Tuck your chin and
roll all the way up.

00:13:32.583 --> 00:13:35.333
Slowly rise up to Mountain Pose.

00:13:35.333 --> 00:13:36.583
Send your gaze out.

00:13:36.583 --> 00:13:37.959
Chin lifted.

00:13:37.959 --> 00:13:40.917
Trust me, trust yourself,
trust the video.

00:13:40.917 --> 00:13:44.291
See feelingly again, as
Mr. Shakespeare once wrote

00:13:44.291 --> 00:13:47.083
and without looking down
bring your feet together.

00:13:48.000 --> 00:13:49.333
Then bring the palms together.

00:13:49.333 --> 00:13:50.542
Capture this magic moment.

00:13:50.542 --> 00:13:52.250
Inhale in.

00:13:52.250 --> 00:13:54.250
Exhale,
relax the shoulders down.

00:13:55.000 --> 00:13:56.500
Okay, so inhale.

00:13:56.500 --> 00:13:58.667
Fingertips are gonna reach up.

00:13:58.667 --> 00:14:00.708
Left hand's
gonna grab right wrist

00:14:00.708 --> 00:14:03.000
and then we're gonna repeat what
we did with the feet earlier.

00:14:03.000 --> 00:14:05.750
Right foot
comes behind the left.

00:14:05.750 --> 00:14:06.959
Now straighten the legs.

00:14:06.959 --> 00:14:08.125
Careful not to
lock out the knees.

00:14:08.125 --> 00:14:11.417
You're gonna slowly
tilt to the left side.

00:14:11.417 --> 00:14:13.792
Breathe deep.
Lengthen tailbone down.

00:14:14.667 --> 00:14:16.667
Beautiful. Then slowly
come back to center.

00:14:16.667 --> 00:14:19.667
From your core,
we'll release

00:14:19.667 --> 00:14:21.834
the feet and then opposite hand.

00:14:21.834 --> 00:14:23.750
So right hand to the left wrist.

00:14:23.750 --> 00:14:26.291
We'll pull up and over
taking it to the right.

00:14:26.291 --> 00:14:27.792
Soft bend in the knees.

00:14:27.792 --> 00:14:30.875
Left toes behind
and then we grow.

00:14:30.875 --> 00:14:32.333
Lengthening tailbone down.

00:14:32.333 --> 00:14:35.917
Lifting chin just slightly.

00:14:35.917 --> 00:14:37.834
Breathe in deep here. Inhale.

00:14:38.583 --> 00:14:40.291
Exhale to release.

00:14:40.291 --> 00:14:41.291
Awesome.

00:14:41.291 --> 00:14:43.166
Big beach ball up and overhead.

00:14:43.166 --> 00:14:44.625
You got it. Inhale.

00:14:44.625 --> 00:14:46.500
Exhale, rain it down.

00:14:46.500 --> 00:14:48.000
Forward Fold.

00:14:48.708 --> 00:14:50.959
Good. Inhale, halfway lift.

00:14:51.875 --> 00:14:53.708
Exhale, soften and bow.

00:14:54.667 --> 00:14:56.375
Step or hop it back.

00:14:56.375 --> 00:15:00.041
Belly to Cobra or
Chaturanga to Upward Facing Dog.

00:15:00.041 --> 00:15:01.750
Yogi's choice.

00:15:03.792 --> 00:15:05.417
And then Downward Facing Dog.

00:15:05.417 --> 00:15:07.041
Last one.

00:15:09.000 --> 00:15:10.708
You're not gonna be
here long so take

00:15:10.708 --> 00:15:13.291
the most loving
breath you taken all day.

00:15:13.291 --> 00:15:14.417
Inhale in.

00:15:15.875 --> 00:15:17.375
And exhale out.

00:15:18.834 --> 00:15:22.792
Gorgeous. Slow descend of
the knees down to the earth.

00:15:22.792 --> 00:15:24.166
And so from here
we're gonna be going

00:15:24.166 --> 00:15:25.708
into a One-Legged Pigeon.

00:15:25.708 --> 00:15:27.250
So I want to offer two options.

00:15:27.250 --> 00:15:29.959
I'm gonna do a
Reclined Pigeon on my back

00:15:29.959 --> 00:15:32.291
which I think
most people will enjoy.

00:15:33.208 --> 00:15:35.458
But the other
option is to bring your

00:15:35.458 --> 00:15:37.417
right knee up here
and do Pigeon here,

00:15:37.417 --> 00:15:40.291
kind of traditional
One-Legged King Pigeon.

00:15:40.291 --> 00:15:42.291
So, just offering it right away

00:15:42.291 --> 00:15:44.792
for those who know that
they will like that more.

00:15:44.792 --> 00:15:47.208
Otherwise if that's
a little bit new to you

00:15:47.208 --> 00:15:49.250
particularly if you're
tight in the hips or low back,

00:15:49.250 --> 00:15:52.166
join me for a
Reclined One-Legged Pigeon.

00:15:52.166 --> 00:15:54.166
You'll swing the
legs to one side.

00:15:54.166 --> 00:15:55.917
Slowly come on to your back.

00:15:59.166 --> 00:16:02.875
And whichever
variation you've chosen

00:16:02.875 --> 00:16:05.041
we'll do the right leg first.

00:16:05.041 --> 00:16:07.166
So on the back we'll
kick the right leg up.

00:16:07.166 --> 00:16:10.375
Cross right ankle
over the top left thigh

00:16:10.375 --> 00:16:13.583
and we'll thread the needle
starting to breathe deep here.

00:16:13.583 --> 00:16:14.417
Don't forget your breath.

00:16:14.417 --> 00:16:16.333
Often people
forget the breath here.

00:16:17.458 --> 00:16:20.542
So keep the breath
going the whole way long

00:16:20.542 --> 00:16:24.333
and here we are squeezing the
legs towards the heart space.

00:16:24.333 --> 00:16:26.500
In both
variations keeping active

00:16:26.500 --> 00:16:28.458
in the right toes and left toes.

00:16:29.792 --> 00:16:31.375
Breathing into the belly.

00:16:31.375 --> 00:16:34.667
Softening your gaze or
closing your eyes here.

00:16:38.375 --> 00:16:43.375
So, a little food for thought
to take off the mat today,

00:16:45.250 --> 00:16:48.375
s remembrance
(laughs) that ultimately

00:16:48.375 --> 00:16:51.041
we are the ones responsible
for our own happiness.

00:16:52.333 --> 00:16:55.750
For the way we move and
the way we perceive.

00:16:55.750 --> 00:16:57.041
The way we observe,

00:16:58.375 --> 00:17:00.500
and the way we problem solve.

00:17:04.500 --> 00:17:06.041
The Asana practice
is awesome because

00:17:06.041 --> 00:17:08.333
it allows us to see kind of

00:17:08.333 --> 00:17:11.542
how we handle our stuff.

00:17:11.542 --> 00:17:12.750
(chuckle)

00:17:14.625 --> 00:17:16.708
And hip work's
great and we'll continue

00:17:16.708 --> 00:17:19.583
with it because it
kind of shows you like,

00:17:19.583 --> 00:17:22.667
is it kind of your
pattern to go around something

00:17:22.667 --> 00:17:25.875
or to avoid it or can
you learn to

00:17:27.000 --> 00:17:28.375
 find expansion,

00:17:29.792 --> 00:17:33.041
feel your way through something?

00:17:33.041 --> 00:17:34.834
Trust your guts.

00:17:40.917 --> 00:17:42.375
Alright. Take an inhale.

00:17:42.375 --> 00:17:43.667
Use your exhale.

00:17:43.667 --> 00:17:48.542
Let the exhale be your cue
to make your exit, to unravel.

00:17:49.542 --> 00:17:51.708
And then we'll
switch to the other side.

00:17:51.708 --> 00:17:53.834
This is our last bit today so,

00:17:53.834 --> 00:17:56.750
if you're on your
back really feel supported

00:17:56.750 --> 00:17:59.333
in this moment.
If you're flipped,

00:18:00.083 --> 00:18:01.667
feel that connection
of hand to earth,

00:18:01.667 --> 00:18:04.333
maybe palms to earth
and feel supported

00:18:04.333 --> 00:18:06.667
by Sweet Mama Earth

00:18:07.667 --> 00:18:09.333
and then I'll quiet
up for this side

00:18:09.333 --> 00:18:11.667
and allow you to listen
to the sound of your breath.

00:18:39.125 --> 00:18:42.750
Notice what thoughts
might've come up here.

00:18:42.750 --> 00:18:44.333
Acknowledge them.

00:18:44.333 --> 00:18:45.875
Come back to the
sound of your breath,

00:18:45.875 --> 00:18:48.125
the wisdom of your
heart for one more cycle.

00:18:48.125 --> 00:18:49.333
In.

00:18:51.166 --> 00:18:52.417
And out.

00:18:56.000 --> 00:18:56.834
(laughs)

00:18:56.834 --> 00:18:58.125
Okay, unraveling.

00:18:58.834 --> 00:19:00.083
Beautiful.

00:19:00.083 --> 00:19:01.792
If you are not on your back yet

00:19:01.792 --> 00:19:03.458
come on down to join us, pals.

00:19:04.458 --> 00:19:06.959
We'll just take a moment here
to windshield wiper the legs.

00:19:07.834 --> 00:19:10.166
Be really mindful,
even in these small moments,

00:19:10.166 --> 00:19:12.625
let them all be
gestures of love.

00:19:16.708 --> 00:19:19.000
And then we'll
extend the legs out long.

00:19:22.542 --> 00:19:24.208
Alright so we'll expand on this

00:19:24.208 --> 00:19:26.917
a bit more tomorrow but
you can take this off the mat

00:19:26.917 --> 00:19:28.250
and in to
the rest of your day

00:19:28.250 --> 00:19:31.250
or your evening
remembering, dear one, that you

00:19:31.250 --> 00:19:32.708
are ultimately
the one responsible

00:19:32.708 --> 00:19:34.041
for your own happiness.

00:19:34.041 --> 00:19:35.708
Everything you have is within.

00:19:35.708 --> 00:19:37.417
I'm here to help
as are all the people

00:19:37.417 --> 00:19:39.959
practicing with you around
the world, supporting you.

00:19:39.959 --> 00:19:41.417
We're all in this together.

00:19:41.417 --> 00:19:43.500
And isn't that a great feeling?

00:19:43.500 --> 00:19:46.000
Bring the palms together.
Thumbs up to third eye.

00:19:47.625 --> 00:19:50.166
We'll close today by
inhaling lots of love in.

00:19:52.000 --> 00:19:53.750
Exhaling lots of love out.

00:19:55.125 --> 00:19:59.291
And quietly we whisper Namaste.

00:20:01.375 --> 00:20:03.500
Thanks everyone.
You're doin' awesome.

00:20:04.500 --> 00:20:06.083
Hasta manaña.

00:20:06.083 --> 00:20:09.708
(bright music)