WEBVTT

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- Hi everyone, and
welcome to Dedicate,

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your 30 day yoga journey,
Adriene and Benji here,

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and it's Day 15, you guys.

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Can you believe it?

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We are halfway through our
remarkable journey together,

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and today's
practice is called Reveal.

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So hop into something
comfy and let's hop to it.

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(bright music)

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Okay pals, welcome.

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Let's begin in a nice,
comfortable seat.

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Take your time coming down to
the ground, and right away,

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start to just sprinkle,
sprinkle, sprinkle some love

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and gratitude around your mat.

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First for you for
showing up here consistently.

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You're halfway
through this journey,

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and I could not be
more thrilled and honored

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to be on the ride with you.

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So today's practice
is all about moving

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with whatever is
revealing itself to you, okay?

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This kind of takes the
pressure off as we progress

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and things get a
bit more difficult

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or maybe you find it
hard to negotiate your time

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throughout the day, you know,

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carving out time
for your practice.

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So today, we just reconnect,
check in with the breath,

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maybe connect with
your intention again,

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and then when we start moving,

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see if you can really
just allow yourself to move

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with whatever is
revealing itself today,

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and we'll take
this practice with us

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into this second half
of our journey together.

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I'm really honored, as I said,

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I'm really honored to
be on this ride with you,

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so thank you so much.

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Let's begin by bringing
the fingertips to the earth,

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sitting up nice and tall,

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nice cleansing
breath here to begin.

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Inhale, squeeze the
shoulders up to the earlobes.

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And then exhale to
drop the shoulders down.

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Sit up nice and tall.

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Good, again, inhale
in through the nose,

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squeeze the
shoulders up to the ears.

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And exhale,
dropping the shoulders

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and dropping
any tension, any stress,

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any worry that you might
have come onto the mat with.

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And then one more time.

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Inhale, squeeze the
shoulders up to the ears,

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and exhale to land here.

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Great, close your
eyes or soften your gaze.

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Just take a second
to notice how you feel.

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Remember why you
dedicated yourself

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to this time and this journey.

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And then when you're ready,
together we'll begin to move

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with the breath, sending the
fingertips out left to right.

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Big breath in,
exhale, hands to heart, 

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Anjali Mudra, in prayer.

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Chin to chest, reach
behind the neck, inhale,

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send the fingertips all
the way up towards the sky,

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and on an exhale, big twist
to your left, nice and easy,

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right hand to the
top of the left thigh.

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Left fingertips come behind.

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Just a reminder.

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There will be a little bit
of a normal, natural tendency

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to collapse on the
spine here and lean back, so

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just check in.

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This is really just a
beautiful day to check in

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and sit up nice and tall.

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Use your breath to find length.

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Sweet, then slowly release,
come back to center.

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Head over heart,
heart over pelvis,

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fingertips come to the side, and
again, we move with the breath.

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Inhale, send the
fingertips out left to right.

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Spread the fingers this time.

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Exhale, hands to heart,
palms kiss, holy palmers' kiss.

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Chin to chest, reach behind.

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Inhale, grow really tall.

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Lift the corners of
the mouth just slightly.

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Smell your armpit,
just check in.

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Okay, good, and then exhale,
big open twist to your right.

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Left hand lands gently on the
right knee, and once again,

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we just check in.

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Hmm.

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So there's just like
incredible magic to daily yoga,

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to all yoga, but particularly
with regular yoga practice

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that if you keep
showing up, you know,

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the magic or whatever it is,
the change, the transformation,

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whatever it is you're
looking for, reveals itself.

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You don't really have
to force it or maneuver it.

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You just have to
show up consistently, so

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keep that in mind
as the days go on.

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Mmm.

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Inhale and lift
your beautiful heart.

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Exhale slowly,
come back to center.

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You're just gonna
take soft, easy circles

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with the wrists one
way and then the other.

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You can keep it sophisticated,
or you can get funky.

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Just noticing the
mood you're in today.

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Reverse it.

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Okay,

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just again,

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moving in a way that feels good.

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Moving with
whatever reveals itself.

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This is right.

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Okay.

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Tabletop Position.

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Take your time in
this little transition.

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Set yourself up for greatness.

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And then when you're ready,
a couple breaths

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to move with the spine here,
just warming up.

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Inhale, drop the belly,
open the chest.

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Exhale rounding through.

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Again, inhale, drop the belly.

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Make your breath nice and long.

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You know what to do here.

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Exhale,

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chin to chest.

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Take a couple more

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with the sound of your
breath guiding the way.

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Maybe close your eyes

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if you're having
trouble focusing today.

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Cool, and then
come to a neutral spine,

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that nice Tabletop Position.

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And when you're ready, we're
gonna kick just the right toes

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all the way out,
dial the right toes down.

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Lift from the right in
our thigh and then inhale,

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send the left fingertips forward

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as if you're
shaking someone's hand.

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Inhale in here, exhale, knee
to nose, round everything in.

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Inhale to extend.

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Energy spreading through
the fingers and the toes.

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Exhale, rounding through.

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Once more, inhale,
spread the fingers,

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spread the toes,
find extension.

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Exhale, contract,
navel to spine.

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Awesome.

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Back to Tabletop,
neutral spine, second side.

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Send the left toes out,
dial the left toes down,

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square the hips,
connect to lower belly

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by hugging the low
ribs in and lifting up

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from your right inner thigh.

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Then press away
from your yoga mat.

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Inhale to send the
right fingertips forward,

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the right thumb up, and
here we go on an exhale.

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Contract, navel to spine,
round everything in.

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Inhale nice and
slow and with control.

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Exhale, chin to chest.

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Once more,
nice and slow, inhale.

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Radiating.

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And exhale to contract.

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Beautiful.

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Release that,
walk the palms out just a bit,

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upper arm bones,
find that external rotation,

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and yep, you guessed it,
Downward Facing Dog,

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Benji's favorite.

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Pedal it up.

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So see if you can
find something new

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as we embark on the
second half of our journey.

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We're not trying to force
anything or meet any expectation

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or goal but rather allow.

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Allow whatever it is

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that's supposed to
reveal itself on the mat today.

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Allow for that to be so.

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So when we work on allowing,

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creating space,

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we're opening up to grace,
versus pushing and forcing,

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and doing, doing, doing,
constantly doing,

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inevitably,

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whatever it is that's
supposed to show up, shows up.

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Allowing.

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Take one more breath here,
then on an exhale,

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slowly lower the knees.

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Bring them as
wide as your yoga mat.

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Toes come in towards the
center and send the hips back.

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Melt your heart down.

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Surrender, an
Extended Child's Pose.

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Three really, really
active breaths here.

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Don't let yourself down.
Take three active breaths.

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See what you've got.

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Come on now,
one more active breath.

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Gorgeous, carve a line
with the nose, look forward.

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Slowly shift your weight,
come back up,

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walk the knees
underneath the hip points,

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curl the toes under,

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take it up and back
Downward Facing Dog.

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Beautiful. From here, inhale,
lift the right leg up high.

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Exhale, shift it forward.

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Knee all the way up to the chin.

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Inhale, kick in back,
exhale, core activation,

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knee comes to the
center of the chest.

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One more inhale, kick it back.

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Exhale, knee and
chin come together.

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Beautiful, then inhale,
kick it up.

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Then check it out,

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slowly lower down,
turn the two big toes in,

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claw through the fingertips,
pick up your left hand,

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bring it to your heart. What?

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We got this for three,

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two,

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one.

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Hold onto the midline,
keep pressing into the palms.

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Left leg lifts up high,
Three-Legged Dog.

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Exhale, shift it forward,
knee to chest.

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Inhale, kick it back.

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Exhale, shift it forward.
Building strength.

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Inhale, kick it back.

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Exhale, shift it forward.

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Beautiful, inhale, kick it back.

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Slowly lower the left leg,

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turn the toes in,
find your footing. We got this.

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Inhale in, exhale,
right hand to the heart.

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Holding onto the midline,
holding onto your center.

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Three,

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two, one.

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Awesome, release the hands,
lower to the knees.

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Keep the knees together,
arch to arch here with the foot.

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Send the hips back, Balasana,
paint your yoga mat

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by dragging your hands
all the way back and through,

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reaching towards your toes
or the back edge of your mat.

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Relax the weight
of your shoulders down

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and three active breaths here.

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Let your breath move you.

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Give your thinking mind a break.

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Working to simply stay
present with your breath,

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and I know it's not always
simple, but you're doing great.

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(moans)

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(chuckles) Sorry, feeling it.

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Okay, slowly, when you're ready.

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I'm embarrassed.

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Rise back up.

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We're gonna...

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Let's start by
coming to all fours first.

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We're gonna bring the
knees wide once again,

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then we're gonna
turn the left fingers

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towards the left side
of the mat and then around,

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and then we're gonna
turn the right fingers

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towards the right side
of the mat and then around.

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Then if you're super tight here,

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you'll just send your hips back
and walk the fingertips in.

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If you are enjoying the stretch,

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you'll keep walking the
fingertips out just a bit.

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So but do bring your
sits bones back just a bit.

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So basically if this is new,

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you're just gonna
keep a nice, narrow base.

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For Lion's Breath.
Woo, woo, woo!

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Okay, here we go.

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Inhale, claw through
the fingertips.

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Even here, guys,
this is a little grace note,

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but I'm not just dumping all
my weight into the earth.

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I'm connected.

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You can imagine like
a little piece of paper

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between your heel and your
bum, so I'm still connected

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to my core, my center.

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I'm gonna inhale in.

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Exhale, Lion's breath.

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You stick your tongue out,

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and you gaze up
towards your third eye.

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Let's do this.

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Deep breath in.

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Exhale.

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Inhale in again.

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Give it a try,
Lion's Breath, tongue out.

00:13:23.125 --> 00:13:26.834
The best darn Lion's Breath
you've done in all your life.

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Just keep an open mind.

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Again, whatever
needs to reveal itself here

00:13:31.041 --> 00:13:33.041
will reveal itself.
Let's do this,

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a beautiful, cleansing,
inspiring Lion's Breath.

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Here we go, in through the nose,

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exhale, tongue out.

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Awesome work. You rock.

00:13:47.542 --> 00:13:50.166
Come all the way
back to all fours.

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Forearm Plank.

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Don't panic, we're gonna
interlace the fingertips,

00:13:54.166 --> 00:13:57.792
bring the elbows as wide
as the shoulders, not wider,

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not narrow, but here, right
underneath, stacking the bones.

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I'm gonna draw my navel
in as I get into the posture,

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so I'm already
connected to my center

00:14:06.750 --> 00:14:08.750
as I head into the shape.

00:14:10.291 --> 00:14:11.750
And then when you're ready,

00:14:11.750 --> 00:14:13.500
curl the toes under,
send the legs back.

00:14:13.500 --> 00:14:15.834
This is our last little beat
today. You've got this, guys.

00:14:15.834 --> 00:14:18.208
Here we go, breath in,
press away from your yoga mat.

00:14:18.208 --> 00:14:21.333
Find that hollow
body in the front

00:14:21.333 --> 00:14:23.125
and then that
grounding in the back.

00:14:24.458 --> 00:14:26.083
So party in the front.

00:14:27.125 --> 00:14:29.083
Or is it business in the front,
party in the back?

00:14:29.083 --> 00:14:30.667
Okay, shut up,
Adriene, here we go.

00:14:30.667 --> 00:14:33.625
Hip dips, you know it,
halfway hip dips, we got this.

00:14:33.625 --> 00:14:35.875
You're gonna come onto the
outer edge of your right foot,

00:14:35.875 --> 00:14:37.375
dip your hip down to the earth.

00:14:37.375 --> 00:14:38.917
I know.

00:14:38.917 --> 00:14:40.333
Come all the way back.

00:14:40.333 --> 00:14:42.208
You've got this.

00:14:42.208 --> 00:14:44.208
Outer edge of the left
foot comes to the earth,

00:14:44.208 --> 00:14:46.041
and we dip the left hip down.

00:14:47.000 --> 00:14:49.667
Not a lot, so nice and
mindful back to center.

00:14:49.667 --> 00:14:51.542
Take it to the right, hip dip.

00:14:51.542 --> 00:14:52.708
Neck is nice and long,

00:14:52.708 --> 00:14:54.708
strengthening through
the shoulder joint.

00:14:54.708 --> 00:14:55.542
You've got this.

00:14:55.542 --> 00:14:57.834
Back to center,
over to the left.

00:14:59.291 --> 00:15:00.750
All right,
two more on each side.

00:15:00.750 --> 00:15:01.583
You've got it.

00:15:01.583 --> 00:15:03.959
Hip dips for our halfway mark.

00:15:03.959 --> 00:15:05.333
We're awesome.

00:15:05.333 --> 00:15:07.917
Quietly whisper it to yourself.
"I'm awesome."

00:15:07.917 --> 00:15:09.500
Even if you're struggling,
you're so awesome.

00:15:09.500 --> 00:15:11.583
Here we go.
The struggle is real.

00:15:11.583 --> 00:15:14.667
It's a part of life.
t's how we handle it, yes.

00:15:14.667 --> 00:15:19.041
Alright, after you've evened
it out, come back to center.

00:15:19.041 --> 00:15:22.166
You're gonna just kiss
the knees to the ground first.

00:15:22.166 --> 00:15:25.041
Kiss (mimics kiss)
then lift the heels back up,

00:15:25.041 --> 00:15:27.500
and then here we are for three.

00:15:27.500 --> 00:15:28.458
Feel that shake.

00:15:28.458 --> 00:15:30.291
Two, gaze forward slightly.

00:15:30.291 --> 00:15:33.917
On the one,
release everything, Balasana,

00:15:33.917 --> 00:15:37.417
again your version,
the one that feels awesome.

00:15:37.417 --> 00:15:41.667
Send your forehead to the
earth and let everything go.

00:15:44.917 --> 00:15:46.792
Three active breaths.

00:15:49.625 --> 00:15:51.500
Make them awesome.

00:16:08.792 --> 00:16:11.166
Great, press into
the tops of the feet

00:16:11.166 --> 00:16:14.166
from a place of connect,
so from your center,

00:16:14.166 --> 00:16:16.625
whatever that means for you,
begin to roll it up.

00:16:20.542 --> 00:16:22.125
Stack it up.

00:16:22.125 --> 00:16:23.834
Notice how you feel.

00:16:24.834 --> 00:16:27.583
You smashed that practice.

00:16:28.458 --> 00:16:30.166
You're my hero for showing up.

00:16:30.166 --> 00:16:34.125
Imagine if everyone
just carved out the time

00:16:34.125 --> 00:16:37.083
that we are carving out,
the dedication

00:16:37.083 --> 00:16:41.417
to spending some time with
yourself and with your body

00:16:41.417 --> 00:16:43.375
versus constantly
working on ourselves

00:16:43.375 --> 00:16:44.834
and working on our bodies.

00:16:46.000 --> 00:16:47.291
It's pretty amazing.

00:16:47.291 --> 00:16:48.125
I love you so much.

00:16:48.125 --> 00:16:50.708
Let's bring the hands
together at the heart.

00:16:50.708 --> 00:16:51.667
What's that, Benji?

00:16:52.708 --> 00:16:54.542
Oh, he just said,
"You're awesome. I love you.

00:16:54.542 --> 00:16:58.792
"See you tomorrow
for Day 16, sweet 16."

00:16:58.792 --> 00:16:59.917
Love you guys.

00:16:59.917 --> 00:17:02.083
Let us know how you're
feeling at the halfway mark

00:17:02.083 --> 00:17:04.417
down below in
the comment section,

00:17:04.417 --> 00:17:06.083
and I'll see you tomorrow.

00:17:06.083 --> 00:17:07.458
Namaste.

00:17:09.083 --> 00:17:12.625
(bright music)