WEBVTT

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- Hello, everyone,
and welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 22 and
today I invite you

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to focus on a steady state.

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Let's get started.

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(bright music)

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Alrighty, my darling friends,
let's begin

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in a nice, comfortable seat,
so come on down.

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Welcome back,
you're doing great.

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We're gonna jump right in today,

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so sit up nice and tall.

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Take a deep breath in.

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Exhale, relax any
tension that you might

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begin to detect in the body,

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and just a reminder,
whatever you're coming

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to the mat with
today is all good.

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Right? We just get
a little caught up, particularly

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as this journey goes on.

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And we have to
have the perfect mood,

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the perfect mindset.

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Maybe some of that
vibrancy of the beginning

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of the journey has worn off.

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You're going great,
whatever you're coming

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to practice with, it's all good.
I have your back.

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So sit up nice and tall.

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And again, continue to
just go through your checklist

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and detect if you're
kind of holding or clenching

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any patterns in the
body that just might be used

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to gripping, let's use this
time, even if we only do this,

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so valuable, so beneficial.

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Hey, buddy.

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Relaxing the shoulders.

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Finding a wonderful placement
of your hands for today.

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And again,
sitting up nice and tall

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because today's practice asks us

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to focus on a steadiness,
a strength,

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or an alertness

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without creating any tension.

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So that's the catch,

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or that's the gem.

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That's the wisdom.

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Can I create a regular practice
or move through my life

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in a way that is strong,
that is alert,

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but that doesn't
create tightness

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 or rigidity or tension?

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So we'll play with
that through the body

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but you can also think
about that as you continue

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to explore your yoga off the mat

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and in your every day.

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By now, I hope you've taken
a really loving deep breath

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but if not, let's
take one now together.

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Here we go, big
inhale in through the nose.

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And exhale, relax the
shoulders, breathe out.

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And draw the hands
together at the heart.

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Close your eyes
for just a moment here

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as we pause to
just reflect on

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Sthira or steadiness.

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And this focus today of

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steadiness without tension,
alertness without tension.

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Conditioning the body

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and the mind as well.

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Getting stronger

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without causing
any pain or damage

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to the body or
to the psyche, okay,

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take a deep
breath in here (laughs).

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Exhale, bow the
head to the heart.

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Just keep an open mind.

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Continue with your breath.

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And let's have some fun.

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Bat the eyelashes open,
we're gonna come to all fours.

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Take your time.

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Tabletop Position.

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Set yourself up for
amazing greatness here

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and then when you're ready,
inhale, drop the belly,

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open the chest,
pause here today.

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Breathe deep, in and out.

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Claw through the fingertips.

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Imagine you're
opening a pickle jar

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with your right
hand to the right

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and with your
left hand to the left,

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upper arm bones rotating out.

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Careful not to
pinch the lower back,

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so we're paying
attention here pressing

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into the tops of the feet,

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starting to engage in
the legs even here.

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Awesome, and then
take a deep breath in.

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Exhale, round it through.

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Start at the tail,
travel up through the spine

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until the crown of the
head releases to the earth.

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And then same thing,
pause here and let your breath

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deepen and flow.

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Strong base,
arms and legs strong here.

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Hug the lower abs in,
take one more cycle of breath.

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Get a nice
stretch in the back body.

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Beautiful, then
inhale, Tabletop Position.

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Kick the right
leg out nice and slow.

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And just breathe here.

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Deepen the breath.

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Creating an evenness as
you distribute the weight,

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same amount of
weight in the right palm

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as you are in the left.

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Cool, and then slowly release.

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Bring the right knee back,
send the left leg out.

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How are you handling this,
beginning this warmup?

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Breathe.

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Awesome, bring
the left knee down,

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walk the hands out.

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Drop the elbows
where the hands were before

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and we're gonna walk the
knees back for Puppy Posture.

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Melt the heart
down to the earth here,

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opening up through
the shoulders, the chest.

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If the forehead
comes to the earth, great.

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You're sending your tailbone
up towards the sky here,

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breathing, breathing, breathing.

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Inhale in, exhale,
draw your navel in,

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connect to your center,
your core,

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as you slide
through to Forearm Plank

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so you're gonna come
all the way forward through

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with the chest,
curl the toes under,

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lift the kneecaps,
and here we are.

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Elbows are right underneath
the shoulders, my friends.

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We're lifting
low belly in and up,

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hugging the low ribs in,
so hollowing

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through the front body,
welcoming a little heat

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as you spread
awareness through the fingers,

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lengthening the crown
way, way, way forward,

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way beyond the
frontage of your yoga mat

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and then reaching
the heels, same,

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way beyond the
edge of your yoga mat.

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We're here for three,
you're doing awesome.

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Two, slowly lower
on the one, yes!

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Drag the hands back
in line with the ribcage.

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Draw the
shoulder blades together,

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press into the tops of the feet.

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So think again of this Dunda,
this stick or staff,

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the spine from the crown to
the tail, and think of that

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as you slow and steady
press into the pubic bone.

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Lift up, Baby Cobra,
keep it nice and low.

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Breathe here.

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Slowly, slowly waking up the
muscles in the back body.

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Tucking the chin
so you can stay long

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in the back of the neck,

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so again creating an alertness,
a strength-building practice

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without any tension or pain.

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Cool, and then slowly release
for head kisses the earth.

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We'll curl the toes under.

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Press up to all fours,
just all fours.

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And then toes are
curled under here.

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You're gonna inhale,
kick the right leg out again.

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Exhale, draw knee to nose.

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Inhale, kick the right leg out.

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Exhale, knee to nose.

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Inhale, kick it out,
look forward.

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Exhale, knee to nose.

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Pause here, breathe deep.

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Wrists are underneath the
shoulders, very important.

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Stay here, or option two,
inhale in,

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exhale, lift the left knee.

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Let it hover for three,
strong and steady.

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Two, and on the one,
both knees lower down.

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Send the hips back,
sit on the heels

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for one cycle of breath.

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Take a little
pressure off the wrists.

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Look at Benji
deciding to join us.

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How nice!

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I put this blanket out for him

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but then he always
likes to lie right here.

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Maybe we should
pull the blanket in.

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Okay, back to all fours,
toes are curled under.

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Here we go, inhale,
kick the left leg out.

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Pressing into both palms evenly,

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exhale, bring it in,
knee to nose.

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Inhale, kick it out.

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Exhale, knee to nose.

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Inhale, kick it out.

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Exhale, knee to nose,
stay here and hold.

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Draw the lower belly in,

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strengthening the
core or option two,

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inhale in, exhale,
lift the right knee.

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Let it hover, press
away from your yoga mat

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with your palms for three, two,

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and on the one, slowly
lower both knees to the earth.

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Awesom, send the hips back.

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Take a second, Thriller Arms,

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rotate the wrists.

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Just take in your space, maybe

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checking in with
the neck and the head.

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Start to let whatever happened
before this practice go.

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Let's put it politely on hold,
put it on the shelf,

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and let's start to drop into
a nice, audible breath here

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as we come to
Downward Facing Dog.

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Downward Facing Dog.

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Benji's got the Downward Dog

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nailed down.

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I try to tell him
it's always evolving,

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always changing, but he
insists that he's mastered it.

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Who knows?
Inhale in.

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Use an exhale to bend
your knees and look forward.

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Then nice and steady, ragdoll,
one foot, then the other

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all the way to the top.

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Let your head get heavy here,
bend your knees,

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ground your all
four corners of the feet.

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Find your breath.

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So good for the body,
so breathe deep here.

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Alright, on your next inhale,
slide the hands

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all the way to the
tops of the thighs,

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loop your shoulders
forward, up and back.

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Pull your hip creases back
and ground through the feet

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as you send the
crown of your head forward.

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Reach the tailbone back,
again, you can use this image

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of a number seven with the body

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and your version doesn't have
to look like mine but that's

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just the image you can
give yourself to play with.

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Hug the lower ribs in.

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No dipping in the low back,
so low back is nice and long

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creating a steadiness
from crown to tail,

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building strength, awesome for

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posture, for repatterning.

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We have this for three,
breathe deep,

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two, awesome, release
the hold on the one, yes!

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Beautiful, check it out,
from here bend your knees,

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plant the palms,
step the right toes back,

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step the left toes back,
Plank Pose.

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From here you're
gonna take your right hand

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to the earth, don't panic.

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You're gonna turn onto the
outer edge of your right foot,

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and we're gonna
find support for sure,

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even if you can do a Side Plank,

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this is a supported Side Plank,

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so bring your left foot to
the earth like a kickstand.

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Super important.

00:11:50.792 --> 00:11:54.083
Now from here, take your left
hand to your right ribcage,

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press away from your yoga mat,

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and use your left hand

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to slowly smear
that honey (laughs)

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and open your
heart up towards the sky.

00:12:06.125 --> 00:12:08.458
So we're not relying on
just the muscles of arm here.

00:12:08.458 --> 00:12:10.083
We have our core connected.

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We're using the
support of our left leg.

00:12:12.583 --> 00:12:14.625
And then last but not least,
one more breath here

00:12:14.625 --> 00:12:16.083
to lengthen through the crown.

00:12:16.083 --> 00:12:18.333
Careful you're not dropping
right ear to right shoulder.

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Great, then slowly dial it back.

00:12:22.625 --> 00:12:25.083
Plank Pose, inhale
in, exhale, just lower

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all the way to the belly.

00:12:26.417 --> 00:12:27.917
Take a rest,
you're doing awesome.

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Deep breath in, long breath out.

00:12:31.000 --> 00:12:33.166
Slide the hands back
in line with the ribcage.

00:12:33.166 --> 00:12:35.875
Find your foundation
and inhale, lift up, Cobra.

00:12:35.875 --> 00:12:37.750
Maybe this time
it's a little bit higher.

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Maybe not, feel it out.

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Stick with your breath.

00:12:46.250 --> 00:12:48.291
And when you're ready,
slowly release.

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Curl the toes under,
press up to all fours or Plank.

00:12:53.834 --> 00:12:56.792
And then send the hips up high,
Downward Facing Dog.

00:12:58.750 --> 00:13:00.500
Beautiful, take a
deep breath in here.

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Long breath out.

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Bend the knees,
inhale and look forward

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exhale to make
your way to the top.

00:13:07.667 --> 00:13:10.375
Step, step, or take as
many steps as you need.

00:13:13.041 --> 00:13:15.041
Forward Fold.

00:13:17.375 --> 00:13:20.291
Take a nice, refreshing
breath in and out here.

00:13:23.917 --> 00:13:25.792
And then when you're ready,
on your next inhale

00:13:25.792 --> 00:13:28.417
slide the hands
past the tops of the feet

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past the shins,
past the knees,

00:13:29.917 --> 00:13:32.250
all the way to the tops
of the thighs again,

00:13:32.250 --> 00:13:34.750
and then use this
kind of connection

00:13:34.750 --> 00:13:37.333
of hand to the tops of
the thighs to press away

00:13:37.333 --> 00:13:39.834
and find length,
more length in the spine.

00:13:41.750 --> 00:13:44.708
Then again, find the softness,
find the grace.

00:13:46.000 --> 00:13:49.500
So we wanna create a
steadiness and an alertness

00:13:49.500 --> 00:13:53.125
and this beautiful
connection to the spine

00:13:53.125 --> 00:13:55.417
but without
creating any tension,

00:13:56.625 --> 00:13:58.500
any hardness.

00:13:58.500 --> 00:13:59.667
So take a deep breath.

00:14:01.291 --> 00:14:02.625
And then exhale, let it go.

00:14:04.250 --> 00:14:06.375
Cool, bend the knees,
plant the palms,

00:14:06.375 --> 00:14:08.500
step it back, Plank Pose.

00:14:09.667 --> 00:14:12.291
Beautiful, this time
left hand comes to the middle,

00:14:12.291 --> 00:14:14.083
left fingers are spread wide.

00:14:14.083 --> 00:14:15.667
Right, this is your
base so you wanna put

00:14:15.667 --> 00:14:17.708
so much tender
loving care into it.

00:14:17.708 --> 00:14:20.125
Then come onto the
outer edge of your left foot.

00:14:21.000 --> 00:14:22.708
Beautiful, right
foot comes to the earth

00:14:22.708 --> 00:14:24.583
right away for support.

00:14:24.583 --> 00:14:27.250
We all need support,
let's practice using it.

00:14:27.250 --> 00:14:29.792
Right hand comes to the left rib

00:14:29.792 --> 00:14:31.542
and we press
away from the yoga mat

00:14:31.542 --> 00:14:34.792
and we use the right hand to
slowly smear a little honey

00:14:34.792 --> 00:14:37.000
across the ribcage,

00:14:37.000 --> 00:14:38.834
opening the heart
up towards the sky.

00:14:40.000 --> 00:14:42.458
So we're finding ways to
just take it out of the arm.

00:14:42.458 --> 00:14:44.208
And you are building
strength in your arm,

00:14:44.208 --> 00:14:46.375
toning the arms,
which is beautiful.

00:14:46.375 --> 00:14:48.000
Let's see if
you can turn on your

00:14:49.583 --> 00:14:52.750
obliques, your
abdominal wall on the left.

00:14:52.750 --> 00:14:54.375
Pull it up, up, up and in.

00:14:54.375 --> 00:14:56.208
You're here for three,
you're doing awesome.

00:14:56.208 --> 00:14:58.542
Two, also toning the glute,

00:14:58.542 --> 00:15:01.000
and on the one, slowly release.

00:15:01.000 --> 00:15:02.500
Beautiful, beautiful.

00:15:02.500 --> 00:15:03.750
Inhale in.

00:15:03.750 --> 00:15:05.917
Exhale, lower to the belly.

00:15:05.917 --> 00:15:09.208
On your next breath in,
Cobra, your version.

00:15:09.208 --> 00:15:10.500
Find what feels good here.

00:15:10.500 --> 00:15:12.166
Lift your chest,
lift your heart.

00:15:13.500 --> 00:15:15.333
And then exhale to release.

00:15:16.166 --> 00:15:19.250
Beautiful, curl the toes under,
press up to Plank

00:15:19.250 --> 00:15:20.834
or all fours.

00:15:20.834 --> 00:15:23.792
Take a deep breath in,
a long breath out,

00:15:23.792 --> 00:15:26.750
and follow your breath
to Downward Facing Dog.

00:15:28.875 --> 00:15:31.750
Yes, awesome, doing great.

00:15:33.083 --> 00:15:35.625
From here, nice and easy,
you're gonna draw

00:15:35.625 --> 00:15:39.834
the low belly in and
slowly roll through the spine.

00:15:39.834 --> 00:15:42.125
Come to your Plank Posture.

00:15:42.125 --> 00:15:44.417
Beautiful, right
hand comes to the middle.

00:15:44.417 --> 00:15:46.542
We're gonna turn onto the
outer edge of the right foot

00:15:46.542 --> 00:15:48.708
and this time you
might keep the feet stacked

00:15:48.708 --> 00:15:50.417
or you might find
that that's support system

00:15:50.417 --> 00:15:53.166
was awesome for you, keep
the left foot on the ground,

00:15:53.166 --> 00:15:56.166
work with that tripod,
and find a steadiness,

00:15:56.166 --> 00:16:00.291
a stability, with the
left foot on the earth.

00:16:00.291 --> 00:16:03.500
Otherwise, you might bring the
left arch to the right arch

00:16:03.500 --> 00:16:06.542
and we'll work pressing
away from the yoga mat again.

00:16:06.542 --> 00:16:08.750
Opening up,
spiraling heart to the sky,

00:16:08.750 --> 00:16:11.125
and then option this time
to take the left fingertips

00:16:11.125 --> 00:16:12.458
all the way up to the sky.

00:16:14.125 --> 00:16:16.500
Lengthen through the crown,
lift your hips,

00:16:16.500 --> 00:16:18.500
breathe deep.

00:16:18.500 --> 00:16:20.834
Inhale in, last bit, exhale.

00:16:20.834 --> 00:16:23.500
Send your fingertips towards
the front edge of your mat.

00:16:23.500 --> 00:16:27.542
Then follow that line
all the way back to Plank.

00:16:27.542 --> 00:16:29.959
Inhale in, exhale,
lower to your belly.

00:16:29.959 --> 00:16:32.583
Take a rest, bellyflops welcome.

00:16:35.625 --> 00:16:37.417
Listen to your breath.

00:16:37.417 --> 00:16:38.959
Stay focused,
you're doing awesome.

00:16:38.959 --> 00:16:40.333
Inhale, Cobra.

00:16:42.750 --> 00:16:44.667
Exhale to release.

00:16:44.667 --> 00:16:46.959
Make your way to
all fours or Plank.

00:16:49.208 --> 00:16:51.583
And I'll meet
you in Downward Dog.

00:16:53.625 --> 00:16:55.750
Inhale, breathe in.

00:16:57.166 --> 00:17:00.500
Exhale, alright, second side.

00:17:00.500 --> 00:17:01.333
This is it.

00:17:01.333 --> 00:17:03.917
Start with the low belly,
draw it in.

00:17:03.917 --> 00:17:05.875
Then continue to
move from your center

00:17:05.875 --> 00:17:07.583
as you roll up through the spine

00:17:08.458 --> 00:17:11.125
as articulate as
can be until you find

00:17:11.125 --> 00:17:13.834
this beautiful
connection from crown to tail

00:17:13.834 --> 00:17:15.375
and then sits bones to heels.

00:17:15.375 --> 00:17:16.208
Alright, here we go.

00:17:16.208 --> 00:17:17.500
You got this,
bring your left hand

00:17:17.500 --> 00:17:18.917
into the center line as you turn

00:17:18.917 --> 00:17:19.959
to the right side of your mat.

00:17:19.959 --> 00:17:22.291
Come onto the outer
edge of your left foot

00:17:22.291 --> 00:17:25.708
and bring your right foot to
the earth for a kickstand.

00:17:25.708 --> 00:17:28.792
And here we go again, lifting
up from the left side body,

00:17:28.792 --> 00:17:30.834
opening the heart,
spiraling it all the way

00:17:30.834 --> 00:17:34.417
up towards the sky, maybe
stacking the feet on this one.

00:17:34.417 --> 00:17:36.959
Welcoming some heat,
some strength,

00:17:36.959 --> 00:17:38.750
but softening any
tension as you send

00:17:38.750 --> 00:17:41.041
the right fingertips
up towards the sky.

00:17:41.041 --> 00:17:43.708
Side Plank, inhale in.

00:17:43.708 --> 00:17:45.667
Exhale, draw the
shoulders away from the ears.

00:17:45.667 --> 00:17:47.208
Create more space.

00:17:47.208 --> 00:17:49.458
On your next breath in,
send the right fingertips

00:17:49.458 --> 00:17:51.083
all the way up towards
the front edge of the mat.

00:17:51.083 --> 00:17:53.959
Vashistasana, and then
follow your right fingertips

00:17:53.959 --> 00:17:54.959
all the way down.

00:17:55.959 --> 00:17:57.458
You killed it; you did great.

00:17:57.458 --> 00:17:58.959
Inhale in, exhale,

00:17:58.959 --> 00:18:01.834
bellyflop, yes!

00:18:01.834 --> 00:18:03.750
Last one, inhale, Cobra.

00:18:04.834 --> 00:18:07.000
Exhale to release.

00:18:07.000 --> 00:18:11.291
Inhale, press up to Plank
or all fours, yogi's choice.

00:18:13.625 --> 00:18:16.667
Take a deep breath in,
Downward Facing Dog.

00:18:16.667 --> 00:18:18.959
Last one, last Downward Dog,
you got it.

00:18:21.208 --> 00:18:22.917
So close your eyes here.

00:18:22.917 --> 00:18:25.125
Take a loving cycle of breath.

00:18:27.917 --> 00:18:30.792
Mmmm, mhmmm, mhmmm.

00:18:30.792 --> 00:18:33.166
And then slow descent
of the knees to the earth,

00:18:33.166 --> 00:18:34.250
soft landing.

00:18:36.542 --> 00:18:38.875
Send your legs to one side.

00:18:40.750 --> 00:18:44.583
Finishing up with, yup,
you guessed it, Dundasana.

00:18:46.917 --> 00:18:48.959
So finding that Sthira.

00:18:49.708 --> 00:18:51.500
That stability, that strength.

00:18:52.750 --> 00:18:57.625
Sometimes it's
easier in a balancing pose

00:18:57.625 --> 00:19:01.625
or an arm balance,
but can we also find it

00:19:02.792 --> 00:19:06.875
in a pose like
Dundasana, stick pose?

00:19:06.875 --> 00:19:07.792
Staff.

00:19:08.875 --> 00:19:10.166
Bend your knees
as much as you need.

00:19:10.166 --> 00:19:12.250
If the backs of the
legs are tired or maybe sore

00:19:12.250 --> 00:19:15.125
from previous practice,
you can bend your knees

00:19:15.125 --> 00:19:16.208
as much as you want.

00:19:20.125 --> 00:19:21.959
And then align your
head over your heart

00:19:21.959 --> 00:19:23.542
and your heart over your pelvis.

00:19:24.500 --> 00:19:27.291
And fingertips can
come to the earth or palms.

00:19:28.125 --> 00:19:29.458
Breathe deep here.

00:19:29.458 --> 00:19:32.417
Try to connect to
your core even here.

00:19:32.417 --> 00:19:34.125
Soft and easy in the neck.

00:19:35.625 --> 00:19:37.542
So we'll take a
couple of breaths here

00:19:37.542 --> 00:19:40.250
as if you were
leaning into a meditation.

00:19:40.250 --> 00:19:42.667
Tops of the
thighs grounding down.

00:19:42.667 --> 00:19:45.166
Feet active,
toes up towards the sky

00:19:45.166 --> 00:19:46.458
or towards your face.

00:19:47.667 --> 00:19:49.542
Breathe deep.

00:19:49.542 --> 00:19:50.750
If this is challenging for you,

00:19:50.750 --> 00:19:52.375
you might double up on the mat.

00:19:52.375 --> 00:19:54.166
Just lift your
hips up a little high

00:19:55.708 --> 00:19:59.166
so that your low back can
be long instead of rounded.

00:20:00.959 --> 00:20:02.125
And then close your eyes.

00:20:02.125 --> 00:20:03.250
This is where
we're gonna end it today,

00:20:03.250 --> 00:20:06.083
so give it your all.

00:20:06.083 --> 00:20:07.500
Maybe you're
just now dropping in.

00:20:07.500 --> 00:20:08.875
That happens.

00:20:08.875 --> 00:20:12.333
Not every single yoga
practice feels amazing.

00:20:13.333 --> 00:20:16.041
So we're just gonna work
with what we have each day.

00:20:16.041 --> 00:20:17.333
Never not learning.

00:20:21.750 --> 00:20:24.083
Residing in the
role of the observer.

00:20:27.625 --> 00:20:30.708
Knowing that
showing up and tending

00:20:30.708 --> 00:20:33.500
to whatever is

00:20:35.458 --> 00:20:36.625
is valuable.

00:20:37.375 --> 00:20:39.083
And you don't
have to do anything.

00:20:42.458 --> 00:20:43.458
Just be.

00:20:45.333 --> 00:20:46.792
Be with your breath.

00:20:46.792 --> 00:20:49.000
Stay in this posture
for three more cycles.

00:20:49.000 --> 00:20:50.041
You got it.

00:21:00.375 --> 00:21:03.166
And slowly we will release.

00:21:03.166 --> 00:21:07.917
We'll bend the knees,
come back to cross-legged seat.

00:21:08.917 --> 00:21:10.417
And then when you get there

00:21:13.000 --> 00:21:14.834
reverse the cross of your legs.

00:21:17.375 --> 00:21:18.458
What?

00:21:20.208 --> 00:21:21.917
Back to one, but different.

00:21:21.917 --> 00:21:23.041
Take a deep breath in.

00:21:24.291 --> 00:21:26.917
Exhale to relax your shoulders,
bring the hands to heart.

00:21:31.375 --> 00:21:33.375
Pause, just take
a moment to reflect.

00:21:36.041 --> 00:21:38.667
And then the invitation,
of course,

00:21:38.667 --> 00:21:40.500
is to take this steadiness

00:21:41.417 --> 00:21:42.667
this strength

00:21:45.458 --> 00:21:46.792
this Sthira

00:21:49.834 --> 00:21:51.291
take it with you off the mat

00:21:51.291 --> 00:21:52.792
and into the rest of your day.

00:21:54.208 --> 00:21:56.333
We'll play with this
a little more tomorrow.

00:21:56.333 --> 00:21:57.708
Love you, guys.

00:21:57.708 --> 00:21:58.667
Take good care.

00:21:59.875 --> 00:22:00.917
Namaste.

00:22:03.041 --> 00:22:07.417
(bright music)