WEBVTT

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- What's up everyone?

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Welcome back to Dedicate,
your 30 day yoga journey.

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It's Day 24

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and today I invite
you back to your balanced state.

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Let's get started.

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(bright music)

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Hi darling people and pets.

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Let's begin standing today.

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Unless you're a pet, you can 

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stay down nice and low.

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Do whatever you want.

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Humans, let's
start in Mountain Pose.

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Feet hip width
apart or feet together.

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I always say I love Yoga With
Adriene community because it's

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like no person
or pet left behind.

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Everyone's welcome.
(chuckles)

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And not just dogs or cats.

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We have all the pets.

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All the babies are welcome.

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Okay, when you get grounded
through the feet lift up through

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the chest and let's right away
bring the hands to the heart.

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So this is our first posture,
Quiet Mountain.

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We're gonna use
this shape today,

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this asana to just do
a little body scan.

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Day 24.

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Feel your feet on the floor.

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All four corners rooted.

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And trust me, trust yourself,
trust this practice,

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this time that you've dedicated

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for yourself with yourself,
trust it

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and go ahead
and close your eyes.

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And if you're really sleepy
today or for whatever reason

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just balance feels a
little off to begin with,

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just take a nice wide stance.

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You don't need to torture
yourself by bringing the feet

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really together
so find nice footing.

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And 

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allow the sound of my
voice to gently guide you.

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So you don't need to look at
the video for this moment.

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Without moving too much,

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let's reconnect with
this loop of energy.

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This lift, this rising
up through the front body.

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Take a deep breath in
and then as you exhale,

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relax your shoulders
and gently feel,

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imagine, see, awaken

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this grounding
through the back body.

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So again we have
this lift in the front

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and this sense of
a grounding in the back.

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And then nice and easy just
bring your awareness to the

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soles of your feet and just
notice where you're kind of

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carrying your weight today or I
just noticed that I was shifting

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back and forth between
my heels unconsciously.

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So bring your
awareness to your feet.

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And if you're wanting a
more vigorous practice today,

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I'm going to get to
some movement here in a bit.

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We are gonna get some
movement here in a bit but

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let's not waste this moment.

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I think it's valuable
to start nice and easy.

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And acknowledge where we are
so that we can

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 embody balance.

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Then after taking a moment
to just notice where you're

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carrying your
weight in your feet

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and where your
center might be,

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maybe it's just
like completely disappeared.

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Maybe your abdominals are sore

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from all the great
work you've been doing.

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Whatever is going on today,
maybe you're full.

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Maybe you're hungry
literally or metaphorically,

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whatever is going on.

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Use the sound of
my voice to guide you

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as we slowly ground
through the feet.

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And take our awareness up
through the ankles and if you

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want you can just trace a
little line or if you're feeling

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creative you can put
a soft warm light

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down on the feet and the ankles.

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Gently begin to
deepen the breath

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and we'll continue

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to draw awareness all
the way up the body.

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Up through your legs,
lovingly tracing a line,

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bringing that
awareness up through your legs.

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Past the kneecaps,

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into the thighs.

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And then all the way
up through the pelvis,

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the bowl of the pelvis and
the right hip and the left hip.

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And then draw your awareness all
the way up through the base of

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the spine and continue
to travel all the way

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up through the torso.

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The low belly, take a
full balloon breath here.

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And then you continue
to bring your awareness

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all the way up through

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mid back, mid torso.

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And now all the way up
through thy heart center,

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the figurative heart center

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but also the upper back body,
the shoulders.

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Notice how this could,
not saying it will,

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affect your breath and just
the way you're carrying your

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shoulders and the awareness you
have in your neck as we travel

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up through the neck.

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Sweetly part the lips as you
bring awareness to the jaw,

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the mouth,
the jawbone, jaw line.

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And then up through
your nose, the eyes,

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the ears, the back of the head
and then finally the front of

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the forehead, the third eye,
the brow point.

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And then all the
way up to the crown

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as you stand up as tall as

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can be or if you're modifying

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and practicing this
in a seated posture,

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sitting up as tall as
you can be here.

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Just honoring 

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who you are and
where you are today because

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I think that's the first step

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toward embodying balance is

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kind of honoring
where you're at.

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And it's a practice.

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Take a deep breath in.

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Exhale, let go of everything.

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Fingertips come down.
You can open the eyes.

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We'll let go that
little visualization

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but do not let go
of this idea that 

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balance is so
much more than standing on one

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leg or one arm or
juggling multiple scenarios

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throughout the day.
It's a state of being, right?

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It's our natural state perhaps
and naturally we get a little

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bit far off to one
side and then the other.

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And so the practice of yoga
just helps us come back into

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our natural state of balance.

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Not necessarily trying to
transform into somebody else's

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idea or become the
superhero version of ourselves,

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but you already
are that version.

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You get the picture, right?

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You just kind of spiraling
back in towards what feels good,

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what is already
naturally balanced.

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So nothing like balancing
postures though to really hold

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up the mirror and reflect,
you know, kind of where we are.

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So just honor
where you are today.

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Whatever happens happens.

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We'll fill it with
nice conscious breath.

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We're gonna start by coming into
Warrior II with the right toes

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forward and the
left toes turned in.

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I'd like to take a moment to
thank my assistant for just

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showing up every day
with a positive attitude.

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Thank you, Benji.

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You helped keep me balanced.
I appreciate you.

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Send the fingertips
out when you're ready.

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Let's settle in.
Front knee bends.

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We drop our
center down in space

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and then notice if you're

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tending to lean forward
a little bit here you

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might not even know.

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So part of working with balance
on the yoga mat is kind of

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turning on, (clicks tongue)
wink wink, that inner mirror.

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Okay?

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And you can always practice this
with a chair underneath your

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right thigh for a
little extra support.

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You can pull the pinkies back.

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You can lift the heart.

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And by golly, you can
reconnect with the deepest

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most loving breath.

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Inhale in,
just waking up the legs,

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pressing into the
knife edge of your back foot,

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engaging through
the left inner thigh.

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Inhale to reach of the
sky straighten both legs.

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Exhale, turn the right toes in,
turn the left toes out

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and we'll take it to Warrior II,
Virabhadrasana II,

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on the other side.
Just waking up the legs.

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Feeling this lift
up through the spine,

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this length through
the crown of the head.

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Bringing the mind's eye,
the focus inward on the breath,

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on the sensation of
the body in this asana.

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Take a big inhale,
get nice and long in the neck.

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And exhale,
relax your shoulders down.

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Next inhale reach the
fingertips up towards the sky,

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turn your left toes in, look up
and then exhale hands to heart.

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If you want to be a little
adventurous and have some fun

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you can bend your knees
and hop the feet together.

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Otherwise let's bring back
this ancient yogic move called

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heel-toe, heel-toe, heel-toe.

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Thank you and good night.

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Okay, here we go.

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From here you're going to inhale
if the sternum to the thumbs.

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Exhale, send the hips back in
space for Utkatasan, Chair Pose.

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So again continuing to
gently wake up through the legs,

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the lower body so
pull the hip creases back,

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send your heart forward and
let's open up to the shoulders

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and the heart by
sending the fingertips forward,

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thumbs reaching up but you don't
have to go too far up here.

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That'll come in time.

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You can use the fingertips and
the arms reaching forward to

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really allow yourself
to drop your center

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down in space even more.

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Kind of counter
balancing this weight here.

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Great, now find your breath.

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If you're holding your
breath here, release.

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Break free of the change,

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start to break free the
chains is what I mean.

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Start to breathe a
little deeper and more fully.

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Inhale in, exhale, send
awareness down through the feet

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as you reach towards the sky.

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Straighten the legs and once
again exhale hands to heart.

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Great, set the feet wide again.

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This time in a little bit,

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challenge your stance
is all I'm saying.

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Maybe a little bit throw
yourself off balance a bit.

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And we'll find
this loop of energy,

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again lifting through the front,
grounding through the back.

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And then, here we go.

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Take up space, send the
fingertips out, Star Pose.

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Think of a big X shape.

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If you're doing this in a seat,
you can just send your

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fingertips out left to
right find length in the spine.

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Again, really,
really tall and long.

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Deep breath in.

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Big, big breath.

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Exhale, relax
the shoulders down,

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spread the fingertips
in celebration of you,

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of this practice,
of this experience.

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Then we're gonna inhale in,
check it out.

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Exhale, left hand
comes behind your back,

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right fingertips
reach toward your left toes.

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So just go as far
as you can here

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breathing into
the right lower back.

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If you can touch
your toes, great.

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Give it a sweet kiss.

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Maybe you touch the shin.

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And then here we go,
from your center,

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from your core, Star Pose.

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Take up space, inhale in.

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Exhale, right hand
comes behind you,

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left fingertips reach
towards the right toes.

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Wherever they land is great.

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Remember honor
where you are today.

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Part of finding that natural
state of balance is learning how

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to honor who you really are
and where you are each day,

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each time we wake up.

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Alright, let's pick
up the pace a little.

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Inhale, Star Pose.

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Exhale, right
fingers to left toes.

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Inhale, Star Pose.

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Exhale, navel draws
in and we crossover.

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Inhale, take up space.

00:12:53.625 --> 00:12:55.583
Exhale, navel draws in.

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Touch the toes.

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Inhale, rise up,

00:12:58.750 --> 00:13:00.792
lift the corners of
the mouth just slightly.

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Exhale, integrating the spine.

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Inhale, rise up.

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Take up space.
Strong lower body.

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Exhale, soft fingers,
send it down.

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Awesome, inhale, reach it up.

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Exhale, left fingertips down.

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One more to each
side with your breath.

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And the next time you're in Star
Pose take a deep breath in and

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then exhale palms kiss
together up and overhead

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and slide down to your heart.

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Bend the knees, step or heel-toe
heel-toe or hop it together.

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Trust yourself.

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I'm gonna do the weird one
because I'm from Austin, Texas.

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I like to keep it weird.

00:13:50.625 --> 00:13:52.959
Okay, then here we go,
back to the Quiet Mountain.

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Take a deep breath in.

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And a long breath out.

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Interlace the fingertips.

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Shift your weight
gently over to your left foot.

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Nice and slow, again
with the marionette string.

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Imagine the string is just
pulling you up from heaven.

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(chuckles) From the sky.

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Your right knee
lifts up, up, up.

00:14:11.917 --> 00:14:14.083
So we're here, we're building
strength in the right hip

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flexor, the abdominal wall
has our back here, literally.

00:14:18.708 --> 00:14:21.083
And then from here
we'll catch the right shin,

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squeeze and lift.

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Beautiful, inhale in.

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Exhale, relax the shoulders
and find your focal point.

00:14:29.333 --> 00:14:32.125
Maybe a little
something out in front of you,

00:14:32.125 --> 00:14:35.375
a Drishti, something
you can set your gaze upon.

00:14:36.458 --> 00:14:37.959
Okay?

00:14:37.959 --> 00:14:40.125
Then you can stay here
if this is much too much,

00:14:40.125 --> 00:14:42.625
you can come back here bringing
right big toe to the earth

00:14:42.625 --> 00:14:44.708
working at your own pace.

00:14:47.375 --> 00:14:51.792
Next stop, we'll slowly take
the left thumb to the sternum.

00:14:51.792 --> 00:14:54.458
This is set there to remind
you to lift your heart.

00:14:54.458 --> 00:14:56.917
Keep this lifted, not collapsed.

00:14:56.917 --> 00:14:59.083
Okay, breathe deep.
Hang with me.

00:14:59.083 --> 00:15:02.041
Right fingertips slide
down to the right ankle.

00:15:02.041 --> 00:15:04.166
Right knee stays in.
It's gonna want to come out.

00:15:04.166 --> 00:15:08.125
Keep it in, in, in as you come
to kick the right toes back and

00:15:08.125 --> 00:15:12.166
we find this
beautiful quad stretch.

00:15:12.166 --> 00:15:14.583
Then from here, you can
stay here just enjoying this

00:15:14.583 --> 00:15:17.458
quad stretch or we're gonna
take the right hand to

00:15:17.458 --> 00:15:19.500
the right inner
arch of the foot.

00:15:19.500 --> 00:15:23.708
Inhale in and exhale take your
right knee all the way towards

00:15:23.708 --> 00:15:27.208
the back, kick your right toes
all the way up towards the sky.

00:15:27.208 --> 00:15:29.125
And again, just
like in that Chair Pose,

00:15:29.125 --> 00:15:32.625
we'll send the left fingertips
forward to counter balance

00:15:32.625 --> 00:15:34.959
this shift of weight.

00:15:34.959 --> 00:15:37.458
Standing Bow or
a Dancer variation.

00:15:38.583 --> 00:15:41.208
Breathe deep.
Take one breath at a time.

00:15:42.458 --> 00:15:44.458
Holding onto your center.

00:15:46.750 --> 00:15:49.917
Soft gaze forward.

00:15:49.917 --> 00:15:51.500
Moving at your own pace.

00:15:51.500 --> 00:15:54.000
Using your vocabulary,
all of your tools.

00:15:56.583 --> 00:15:59.083
And then best you
can with control

00:15:59.083 --> 00:16:02.000
bringing it back
in nice and slow.

00:16:02.000 --> 00:16:03.500
If you're right toes
are on the ground

00:16:03.500 --> 00:16:04.875
you can meet up with us here.

00:16:04.875 --> 00:16:07.667
We're all gonna hug the right
knee up and into the chest and

00:16:08.917 --> 00:16:11.625
then let it go with soft,
easy control.

00:16:12.792 --> 00:16:15.875
Sweet. If you need to shake out
the left foot here, please do.

00:16:16.542 --> 00:16:18.750
We're going to begin again on
the other side nice and slow.

00:16:18.750 --> 00:16:21.291
Interlacing the
fingertips and again,

00:16:21.291 --> 00:16:24.291
rather than catching, we want
to kind of get all of these

00:16:24.291 --> 00:16:29.792
intrinsic muscles connected and
moving before we hold ourselves.

00:16:29.792 --> 00:16:34.583
So keep your hands here in
this little prayer position

00:16:34.583 --> 00:16:38.834
and nice and slow lift your left
knee up without your hands.

00:16:38.834 --> 00:16:40.166
Yep, beautiful.

00:16:42.834 --> 00:16:46.083
And here we also like
feel the right glute turn on.

00:16:46.083 --> 00:16:47.959
You feel everything
turn on, right?

00:16:47.959 --> 00:16:50.834
And then we can actually
grow our balancing postures

00:16:50.834 --> 00:16:52.792
and our asana
practice in this way too.

00:16:52.792 --> 00:16:55.667
So if it's difficult,
just keep at it.

00:16:56.625 --> 00:16:58.792
And then if we want to
take it to the next stop,

00:16:58.792 --> 00:17:01.208
we'll then bring
the hands to the shins,

00:17:01.208 --> 00:17:03.750
squeeze and lift,
press away from your yoga mat

00:17:03.750 --> 00:17:05.250
with your right foot.

00:17:05.250 --> 00:17:06.500
Inhale in.

00:17:06.500 --> 00:17:08.291
Exhale to relax
the shoulders down.

00:17:09.166 --> 00:17:11.500
Stay here or we're here

00:17:11.500 --> 00:17:13.708
or we'll take the right
thumb to the sternum.

00:17:13.708 --> 00:17:17.375
Just a little reminder
to keep the chest lifted.

00:17:17.375 --> 00:17:20.542
And when you're ready slide your
left fingers to your left ankle

00:17:20.542 --> 00:17:24.542
keep your left knee hugging in
as you slowly slide your left

00:17:24.542 --> 00:17:27.166
knee in and back for
this awesome quad stretch.

00:17:27.166 --> 00:17:29.375
Opening through
the left shoulder.

00:17:29.375 --> 00:17:31.166
Heart stays lifted.

00:17:31.166 --> 00:17:35.500
Alright, stay here or
moving with your breath,

00:17:35.500 --> 00:17:36.875
you'll flip your left hand to

00:17:36.875 --> 00:17:38.708
the left inner arch
of your foot.

00:17:38.708 --> 00:17:40.125
Inhale, squeeze and lift.

00:17:40.125 --> 00:17:43.083
Find your connection to
midline, you've got this.

00:17:43.083 --> 00:17:46.250
And then nice and
slow go exploring.

00:17:46.250 --> 00:17:47.583
Soft and easy.

00:17:47.583 --> 00:17:49.750
No rush particularly if you've
done this a million times see if

00:17:49.750 --> 00:17:53.041
you can slow it down,
find something new.

00:17:53.041 --> 00:17:55.291
A new connection.

00:17:55.291 --> 00:17:58.750
In time right fingertips come
forward to help balance the

00:17:58.750 --> 00:18:01.083
kicking of your left leg back.

00:18:01.083 --> 00:18:03.291
Left toes towards the sky.

00:18:03.291 --> 00:18:04.500
Breathing deep.

00:18:04.500 --> 00:18:07.250
Upward Facing Dog
in the front body.

00:18:07.250 --> 00:18:11.667
Using that loop of energy,
soft bend in your standing leg.

00:18:11.667 --> 00:18:13.291
Find your breath here.

00:18:13.291 --> 00:18:15.166
Find a grace.

00:18:17.750 --> 00:18:20.375
Find the joy
with this steadiness.

00:18:21.834 --> 00:18:23.208
You totally have
everything you need.

00:18:23.208 --> 00:18:25.250
Inhale in.

00:18:25.250 --> 00:18:29.792
And exhale, with control,
best you can slowly release.

00:18:30.792 --> 00:18:33.083
Everyone, we'll
hug the left knee in.

00:18:35.041 --> 00:18:36.834
And then release
it down with control.

00:18:38.458 --> 00:18:40.500
Awesome, back to
the Quiet Mountain.

00:18:42.083 --> 00:18:44.417
And just take a second
to notice how you feel.

00:18:50.083 --> 00:18:52.083
Take a deep breath in.

00:18:53.625 --> 00:18:55.834
Use your exhale to
relax your shoulders.

00:18:57.208 --> 00:18:59.792
Interlace the
fingertips one last time.

00:18:59.792 --> 00:19:02.250
On your next breath,
press your palms forward.

00:19:03.250 --> 00:19:06.708
Then send your
pinkies up and back.

00:19:06.708 --> 00:19:07.750
Inhale in here.

00:19:07.750 --> 00:19:11.166
Exhale, slow tilt to your right.

00:19:11.166 --> 00:19:12.625
Bump the hips to your left.

00:19:13.583 --> 00:19:15.959
And dig into the heels.
Come all the way back up.

00:19:15.959 --> 00:19:18.625
Slow tilt to your left. 
Bump your hips to your right.

00:19:20.417 --> 00:19:23.667
Then inhale all of
your full potential,

00:19:23.667 --> 00:19:25.750
your amazing
potential that already exists.

00:19:26.834 --> 00:19:29.166
And exhale, we land grounded.

00:19:30.208 --> 00:19:33.875
Left and right side of
the brain and body working

00:19:33.875 --> 00:19:36.458
to unite as one.

00:19:36.458 --> 00:19:38.250
Bring the palms
together at your heart.

00:19:39.583 --> 00:19:44.500
Inhale and exhale,
drop your chin to your chest.

00:19:45.792 --> 00:19:48.291
Closing our practice,

00:19:48.291 --> 00:19:52.667
honoring the process,

00:19:55.625 --> 00:20:00.875
honoring it all in an
effort to stay balanced.

00:20:03.208 --> 00:20:05.041
Doing great.

00:20:05.041 --> 00:20:06.792
Tomorrow's Day 25.

00:20:06.792 --> 00:20:08.166
I'll see you there.

00:20:08.166 --> 00:20:10.458
Let us know how you're feeling
in the comments section down

00:20:10.458 --> 00:20:13.041
below and I'll see you then.

00:20:13.041 --> 00:20:14.208
Namaste.

00:20:15.667 --> 00:20:18.708
(bright music)