WEBVTT

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- Howdy everyone
and welcome to Dedicate.

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Your 30 day yoga journey.

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It's Day 4, Feel.

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Let's get started.

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(bright music)

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Okey doke, my friends.
Welcome back.

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Let's begin today's session
in Extended Child's Pose.

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So come on down to the ground.
Of course, take your time.

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Pay attention to your breath

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even as you're
getting into the posture.

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And if this Extended Child's
Pose is not for your body,

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then find a comfortable
seat of your choice.

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A place where you can really
ease in with nice conscious

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breath (clears throat)
right away.

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Whether you're in an upright
seat or coming into Extended

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Child's Pose, mindfully place
the fingers, the hands.

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And then send some awareness
to your feet, your toes.

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Then when you're ready,
gently close your eyes.

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And allow yourself this moment.

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The hard part is already done.

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You've made the choice.

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The choice to dedicate some time

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and some energy

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from our day for yourself.

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You rock.
Here we go.

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Take a nice big
refreshing breath in.

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And really feel this exhale,

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whatever that means to you as
you breathe out nice and long.

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Smell your own breath.

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One more inhale.

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Breathing in.

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And feel this
out as you breathe.

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Empty, empty, empty out.

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Awesome, now keep
the legs where they are.

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We're going to inhale,
slowly lift up, nice and slow.

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Listen carefully

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and go into a
different version of spinal

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flexion today so keep
the knees nice and wide.

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You're going to inhale,
drop the belly gently,

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just like we do in Cow Pose.

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And then as you exhale round
through like we do in Cat but

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you're gonna take it
over to the right side.

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Shoulders, hips, then send
it all the way back through

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Extended Child's Pose.

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Then you're going to inhale,
come through,

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around the bend
on the left side.

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Drop the belly come
forward and exhale around

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through Extended Child's Pose.

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If you're in a comfortable seat,
you can still do this moving in

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a circular direction as you
inhale lifting the chest as you

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come forward and
exhaling rounding the spine

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as you come back.

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So we're creating 

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a little bit of
awareness in our center here.

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So you have to kind of really
draw your attention to your

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midline, to your middle,
and I love the image of an old

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fashioned coffee
grinder kind of slowly moving.

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If you don't know what that is
then you can Google after this

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session but slowly

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moving in a circular direction.

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Drunk Cat-Cow.

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Drunk on love.
Drunk on joy.

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Drunk on whatever you want.

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Drink it in.

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And once you've established that
you're moving in one direction,

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let's switch it up following the
breath in the other direction.

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So reverse and once you kind of
get a hang on what it is you're

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doing here, see if you
can soften your gaze and

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really sync up with your breath.

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So today's session inviting
us to focus on sensation.

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How does it feel?

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So 

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the correct
alignment might not

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always feel right in your body.

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And how can we train ourselves,
our mind body connection,

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to be present and perceptive

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so that we can really 

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feel it out?

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Know what's right for our body?

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Now you can take it into a
little freestyle back and forth.

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Don't decide where it ends.

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If you get bored see if
you can find something new.

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Maybe you start to
feel like your neck

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needs a little movement.

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Maybe you start to feel like,
"You know what?

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"I'm super tired Adriene.

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"Extended Child's Pose feels
bomb. I want to stay here."

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So feel it out for
about five more breaths.

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And then we'll slowly come all
the way back up to all fours.

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Walk in the knees in
underneath the hip points.

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Curl the toes under.

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Energetically
drag the hands back.

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Find that beautiful pressing
away from the yoga mat

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and then when you're ready,

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lift the knees
and let them hover.

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Waking up the core.

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We're here for
three, two, Hovering Table,

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and one, lower the knees.

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Beautiful work.

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You're going to bring the big
toes to touch and knees come as

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why does the yoga mat again
and we send it all the way back.

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Extended Child's Pose.

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Take a rest.

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Deepen your breath.

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Awesome, awesome work.

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From here keep the legs where
they are and slowly you're going

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to lift the head,
carve a line with the nose.

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Walk the hands all the way off
to the left side of your mat.

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You're going to start to feel a
generous long beautiful stretch

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in your right side body.

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See if you can pull your right
hip crease back to maximize that

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stretch in a
way that feels good.

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And again if Extended Child's
Pose ain't your jam then you can

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be working in a
side body stretch here.

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A piece of vocabulary
that we already know.

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Pulling that right
hip crease down.

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All the while
everyone breathing deeply.

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Allowing any stress or tension
that you might have carried onto

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your mat to just gently leave.

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(chuckles) Melt away, let it go.

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Use that exhale.

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Cool, then walk it
all the way through.

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Take it to the right side.
Same thing.

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Find a nice long audible breath.

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Soften through the
skin in the face.

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Opportunity here to pull
that left hip crease back.

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Breathing, breathing.

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Awesome work.
Walk it back to center.

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Nice job.

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We're gonna slowly, mindfully
come all the way back up.

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Walk the knees
underneath the hip points.

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Walk through wrists
underneath the shoulders.

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Curl the toes under.

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Press away from your yoga mat.

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That nice hollow body here.
Inhale in.

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Exhale, lift the knees,
let them hover.

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So my bones are stacked here in
time I'm gonna build a lot of

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strength and integrity
in the abdominal wall.

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I have this incredible
connection from the base of

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my pelvis to
the crown of the head.

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I'm here for three, two.

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Nice work, on the
one slowly release.

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Okay, press into the
top of your left foot here.

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Just the left foot and
then kick your right foot out.

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We've been here before.

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Inhale in, walk the
hands a little bit wider.

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Beautiful, then exhale
bring your right knee

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all the way up and through.

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You're gonna step it all the
way up into a nice slow lunge.

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Walk the left knee back if it
feels good in your body and

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if you need a little extra
padding, you can take a blanky

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or a towel to pad your knee.

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You can also flip your mat,
double up on the mat.

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Squeeze inner
thighs to the midline,

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find your foundation.

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Find that connection.

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Press into the top of that
back foot and when you're ready,

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sweep the arms all
the way up and overhead.

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If you find right away
that this is much too much.

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Just bring the
hands to the waistline.

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Just make an adjustment.

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Crescent Lunge.

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Inhale, big beach
ball up and overhead

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so give yourself more space.

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So if you're really
narrow here, open it up.

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Thumbs back, pinkies forward.

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Breathing deep.
We start to lean in just a bit.

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Squeeze the
inner thighs together

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and lifting up
from the pelvic floor.

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Inhale in, reach high.

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Exhale, wiggle the fingertips,
rain it down, bring it down low.

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Beautiful.

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From here you're gonna slowly
pull your right hip crease back.

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Flex your right toes towards
your face or your third eye

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and keep a slight or generous
bend in your right knee.

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So my left hip is
stacked over my left knee,

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not reaching back
which is a great stretch.

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Just something else.

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Opening up the
backs of the legs.

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Breathing deep.

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Focusing on the sensation.

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How does it feel?

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And catch a wave here.

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On your next inhale you're going
to tug the shoulders down away

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from the ears,
inhale to look forward,

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find the length

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and exhale to melt
a little further inward,

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bend your right knee.

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Great.

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Then dig through
your right heel.

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Really see if you can
articulate whatever this means

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for you through your right foot.

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Roll through the right foot.

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One more time, inhale,
Crescent Lunge.

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Reach the fingertips of high.

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And then this time you're gonna
pull your right hip crease back,

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bend your elbows and open up.

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Big open twist to your right.

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Elbows can stay bent here or

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in time you can work
to straighten them.

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Squeeze in through the midline,
you got this.

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Inhale.

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Exhale.

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Inhale, arms
all the way back up,

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Crescent Lunge.

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And then cascade
it all the way down.

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Nice work. Beautiful.

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From here plant the palms,
come back to all fours.

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Breathe, Tabletop Position.

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Great. Here we go.

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We're gonna kick
the left leg out.

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Walk the hands nice and wide.

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Take a deep breath in.

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And then on an
exhale squeeze and lift.

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Step it all the
way up and through.

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Front knee over front ankle.

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I lift my back knee,
walk it back.

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Feel that big opening in
the front of the right hip.

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If you need padding, use a
blanky or double up on the mat.

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Then here we go,

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root down through the
top of that right foot.

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Imagine the root of this pose
actually being that back foot.

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Then squeeze into the midline,
pull the left hip crease back

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and when you're ready,

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reach the fingertips
forward, up and back.

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Hands can also
come to the waist here.

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We don't want to dump, right?

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We know, I hate that word.

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(chuckles)
It's kind of just a gross word.

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We don't want to spill,
how about that?

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We don't wanna
spill all our energy, right?

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We want to be able to find

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a way to control
our energy here and

00:11:47.375 --> 00:11:51.458
then use it so that we
can have a nice sustainable

00:11:51.458 --> 00:11:52.875
experience within the posture.

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Keep breathing.

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Inhale in.

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Exhale, wiggle the fingertips,
rain it down.

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Beautiful. Pull the left
hip crease back here.

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That takes you all the way back.

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Center moves back and
we flex the left foot.

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Keep a slight or
generous bend in your left knee.

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Left toes really
reaching towards your forehead.

00:12:17.750 --> 00:12:21.000
So check it out man, this is
a great opportunity to really

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check in with your hamstrings,
check in with your body.

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Feel the stretch.
No need to hide.

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No need to pretend.

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Feel it out.

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Be honest.

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Snug, if you've been
practicing for a while,

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see if you can really
hug that femur into socket.

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Snuggle that left hip
socket in and back.

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Beautiful. Let's catch a wave.

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Find a little
inhale to open the chest,

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lengthen through the crown.

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And then that wave cascades and

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falls and we
forward fold back in.

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Keep rooting
through your right foot,

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dig into your left heel.

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Let's roll through the
left foot nice and slow.

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And then all the way back up.

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Crescent Lunge.

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Nice and easy.

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Strong legs.

00:13:18.792 --> 00:13:20.917
Then find that big
beach ball up and overhead.

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Create space lengthen
through the side body.

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Connect hip to shoulder,
shoulder to wrist and wrist all

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the way, way
beyond the fingertips.

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You got it.

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Great, then inhale lift up.

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Exhale, bend the elbows
as you make this transition,

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open twist to the left.

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Left knee squeezes in.
You got this.

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You can keep the elbows bent.
Breathe into your belly.

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Hold onto that beautiful breath,
beautiful focus.

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In time you can work
to straighten the arms.

00:13:47.834 --> 00:13:48.959
Be mindful.

00:13:50.083 --> 00:13:51.583
Inhale in.

00:13:51.583 --> 00:13:53.875
Exhale, relax the shoulders.

00:13:53.875 --> 00:13:55.542
Good, inhale reach fingertips

00:13:55.542 --> 00:13:57.750
all the way up back
through center.

00:13:57.750 --> 00:14:01.542
Gorgeous and then exhale
cascade it all the way down.

00:14:01.542 --> 00:14:03.500
Nice work.
Plant the palms.

00:14:03.500 --> 00:14:05.083
Step it back to all fours.

00:14:06.125 --> 00:14:08.875
You're gonna walk the knees
back underneath the hip points.

00:14:08.875 --> 00:14:12.708
Swing the legs to one side, any
side and you're going to come

00:14:12.708 --> 00:14:14.333
through all the way to a seat.

00:14:15.333 --> 00:14:18.166
Go ahead and center yourself on
the mat and let's go ahead and

00:14:18.166 --> 00:14:20.959
come right onto the back
any way that feels good.

00:14:23.041 --> 00:14:25.000
And when you get
on your yoga mat,

00:14:25.000 --> 00:14:28.208
snuggle your shoulder blades
underneath your heart space so

00:14:28.208 --> 00:14:31.000
you can kind of feel
your heart open even here.

00:14:31.000 --> 00:14:34.708
So the heart opener isn't
always like Camel or Bow Pose.

00:14:34.708 --> 00:14:37.333
You can do a heart opener
in your car by just bringing

00:14:37.333 --> 00:14:41.458
awareness and consciousness
to your body and your breath.

00:14:42.333 --> 00:14:44.291
Okay, so knees are bent.

00:14:44.291 --> 00:14:47.792
We're gonna walk the feet as
wide as the yoga mat and find

00:14:47.792 --> 00:14:50.208
now a nice internal
rotation of the hips.

00:14:50.208 --> 00:14:52.750
Should feel really
good after your lunges.

00:14:52.750 --> 00:14:56.125
Bring the knees
together and let them rest.

00:14:58.458 --> 00:15:00.458
Bring your hands to your belly.

00:15:00.458 --> 00:15:02.834
Take some deep full
balloon breaths here,

00:15:02.834 --> 00:15:05.166
breathing into your hands.

00:15:05.166 --> 00:15:09.583
Feel them rise
as you breathe in

00:15:09.583 --> 00:15:12.542
and feel them fall
as you breathe out.

00:15:16.083 --> 00:15:17.792
So I'm telling you guys,

00:15:19.792 --> 00:15:21.917
there's a reason
why it's a lot easier

00:15:21.917 --> 00:15:25.291
to just go and kind of
like follow someone in yoga.

00:15:25.291 --> 00:15:29.375
Take orders, follow direction
and while that doesn't have its

00:15:29.375 --> 00:15:31.792
purpose, totally, totally,

00:15:31.792 --> 00:15:33.208
the beauty of the at home

00:15:33.208 --> 00:15:35.291
yoga practice is
you really connect to

00:15:35.291 --> 00:15:37.125
your brain in a different way.

00:15:37.125 --> 00:15:39.291
You really are
the one in charge.

00:15:39.291 --> 00:15:40.959
You're the only one in the room.

00:15:40.959 --> 00:15:44.125
I'm here with you
spiritually but right?

00:15:44.125 --> 00:15:46.208
So you have to take
responsibility for your own

00:15:46.208 --> 00:15:48.417
happiness on the mat.

00:15:49.667 --> 00:15:52.250
And then of course, the more we
practice doing that on the mat

00:15:53.750 --> 00:15:55.000
the more we

00:15:57.166 --> 00:15:59.542
include that practice
in our daily life.

00:16:03.458 --> 00:16:06.834
So from here we'll slowly walk

00:16:06.834 --> 00:16:09.291
the feet back in
line with the hips.

00:16:09.291 --> 00:16:11.250
Bring the hands
down to the earth.

00:16:12.375 --> 00:16:15.417
Snuggle the shoulder blades
underneath your heart space

00:16:15.417 --> 00:16:16.959
and here we go, inhale.

00:16:16.959 --> 00:16:20.125
Shins forward, you're going
to lift the hips up high.

00:16:20.125 --> 00:16:23.500
Slowly lifting, lifting
all the way to a Bridge Pose.

00:16:23.500 --> 00:16:27.792
Lift your chest to your chin and
then lift your chin to the sky.

00:16:27.792 --> 00:16:29.875
Breathe deep here inhale.

00:16:29.875 --> 00:16:32.041
Exhale to lower
all the way down.

00:16:33.792 --> 00:16:34.750
So nice and easy.

00:16:34.750 --> 00:16:37.959
Remember we have a long
journey ahead together so

00:16:37.959 --> 00:16:39.792
keep it nice and simple here.

00:16:39.792 --> 00:16:41.208
Slow it down inhale.

00:16:41.208 --> 00:16:44.750
Lifting the hips, shins forward,
chest to chin,

00:16:45.708 --> 00:16:46.708
chin to sky.

00:16:46.708 --> 00:16:48.667
Tendency is the feet
are gonna want to come up,

00:16:48.667 --> 00:16:52.125
knees are gonna want to
go out, so keep your knees and 

00:16:52.125 --> 00:16:53.875
your thigh bones in
line with your hips.

00:16:54.792 --> 00:16:56.750
Lift up high.

00:16:56.750 --> 00:16:58.667
And then take it
all the way down.

00:17:01.000 --> 00:17:03.041
And then we'll do one
more grounding through all four

00:17:03.041 --> 00:17:04.917
corners of the feet, lifting the
hips up high and this time if

00:17:04.917 --> 00:17:07.458
you want to take
the bind you can.

00:17:07.458 --> 00:17:09.250
Interlacing the fingertips.

00:17:09.250 --> 00:17:11.250
Feeling that
length in the side body,

00:17:11.250 --> 00:17:14.667
the front body and
then chest to chin,

00:17:15.625 --> 00:17:16.583
chin to sky.

00:17:17.875 --> 00:17:20.417
Chest to chin, chin to sky.

00:17:20.417 --> 00:17:22.583
Breathe. Engage your glutes.

00:17:23.708 --> 00:17:25.667
Imagine you're squeezing 

00:17:26.583 --> 00:17:29.625
a yoga block
between your thighs.

00:17:31.083 --> 00:17:32.417
I was gonna come up
with something creative

00:17:32.417 --> 00:17:33.625
but it didn't seem appropriate.

00:17:33.625 --> 00:17:35.166
Okay, one more breath.

00:17:36.375 --> 00:17:42.125
Exhale to release the bind and
slowly lower all the way down.

00:17:42.125 --> 00:17:45.166
Killing it. Walk the soles
of the feet together.

00:17:45.166 --> 00:17:46.834
Open the knees wide.

00:17:46.834 --> 00:17:49.792
Interlace the fingertips,
bring them behind the head.

00:17:50.834 --> 00:17:53.917
Alright, take an inhale in here.

00:17:53.917 --> 00:17:54.834
Close your eyes.

00:17:54.834 --> 00:17:57.625
Imagine you're
like on a grassy hill.

00:17:59.875 --> 00:18:01.750
Arms and legs are
mirroring each other here.

00:18:01.750 --> 00:18:04.542
I'm imagining that I'm on
the hill at Barton Springs

00:18:04.542 --> 00:18:06.208
here in my hometown.

00:18:07.208 --> 00:18:08.500
Ah.

00:18:08.500 --> 00:18:11.917
Extend your thumbs and give
yourself a little neck massage,

00:18:11.917 --> 00:18:13.500
a little head massage.

00:18:18.917 --> 00:18:21.834
And then slowly you're
going to bring your low back

00:18:21.834 --> 00:18:23.583
to be flush with the mat.

00:18:23.583 --> 00:18:25.458
Inhale in and then you're gonna

00:18:25.458 --> 00:18:27.417
exhale, lift the chest
up toward the sky.

00:18:27.417 --> 00:18:29.291
So don't think
of it as a crunch.

00:18:29.291 --> 00:18:32.792
Think of it as just lifting your
heart straight up to the sky.

00:18:32.792 --> 00:18:34.917
'Kay? Keep your gaze
all the way up toward the sky.

00:18:34.917 --> 00:18:36.500
Just a little hold here.

00:18:36.500 --> 00:18:38.917
Connecting to the core.

00:18:38.917 --> 00:18:41.500
You got it.
Keep the elbows wide.

00:18:41.500 --> 00:18:43.792
Resist the crunch.

00:18:43.792 --> 00:18:45.917
Feel your lower abdominals and

00:18:45.917 --> 00:18:48.750
your upper abdominals
coming in towards center.

00:18:48.750 --> 00:18:52.959
Imagine you have a juicy piece
of fruit between your chin and

00:18:52.959 --> 00:18:54.625
your chest so you
don't want to crush it.

00:18:54.625 --> 00:18:56.333
So you want to
keep it nice and open.

00:18:57.750 --> 00:19:00.583
Alright, you got it.
Keep going, keep breathing.

00:19:04.708 --> 00:19:06.708
And here you go,
inhale to lower.

00:19:07.917 --> 00:19:09.083
Exhale to lift.

00:19:10.542 --> 00:19:11.834
Inhale to lower.

00:19:12.917 --> 00:19:15.667
Exhale to lift.
Low back stays flush on the mat.

00:19:15.667 --> 00:19:17.500
Inhale to lower.

00:19:17.500 --> 00:19:18.708
Exhale to lift.

00:19:18.708 --> 00:19:20.250
Nice and slow.

00:19:20.250 --> 00:19:21.792
Inhale to lower.

00:19:21.792 --> 00:19:22.625
Exhale to lift.

00:19:22.625 --> 00:19:26.000
Now keep it going and see if you
can really keep the length in

00:19:26.000 --> 00:19:30.083
your neck and feel that
connection and that contraction

00:19:30.083 --> 00:19:32.417
just in the abdominal
wall as you lift up.

00:19:33.375 --> 00:19:34.625
Nice and slow.

00:19:36.333 --> 00:19:38.291
You got it.
This is the last beat.

00:19:38.291 --> 00:19:40.083
Stick with it.
You're doing awesome.

00:19:41.792 --> 00:19:43.250
Alright, do one more.

00:19:44.667 --> 00:19:46.041
Pause. Hold at the top.

00:19:46.041 --> 00:19:48.417
You got it.
Release the fingertips.

00:19:48.417 --> 00:19:50.625
Take them all the way
through reaching towards

00:19:50.625 --> 00:19:51.875
the front edge of your mat.

00:19:51.875 --> 00:19:53.625
We're pulsing for three.

00:19:54.708 --> 00:19:56.333
Pulse for two.

00:19:57.166 --> 00:19:59.291
And we're pulsing for one.

00:19:59.291 --> 00:20:01.959
And then we're releasing that.
We're taking the fingertips,

00:20:01.959 --> 00:20:03.291
release the head
and shoulders down.

00:20:03.291 --> 00:20:06.125
We're taking the fingertips to
the outer edges of the legs.

00:20:06.125 --> 00:20:08.792
We're slowly closing
the legs like a book.

00:20:10.166 --> 00:20:13.583
And then, nice and easy,
release your arms to the sides.

00:20:13.583 --> 00:20:17.500
You're going to windshield wiper
your legs just to one side and

00:20:17.500 --> 00:20:20.125
then the other until eventually

00:20:20.125 --> 00:20:22.959
your legs extend all the way out

00:20:22.959 --> 00:20:25.583
and we come to lie down.

00:20:29.166 --> 00:20:30.291
Okay.

00:20:31.875 --> 00:20:35.500
Close your eyes, relax the
weight of your body completely

00:20:35.500 --> 00:20:39.208
and fully into the mat
and feel this puppy out.

00:20:40.792 --> 00:20:43.125
Close your eyes.
Imagine your yoga mat,

00:20:43.125 --> 00:20:46.625
imagine Sweet Mama Earth
just rising up

00:20:46.625 --> 00:20:49.375
to meet your back body.
Just rising up to hold you.

00:20:50.417 --> 00:20:51.875
And notice how that feels.

00:21:02.458 --> 00:21:05.250
Sweet and one more
final advanced yoga move.

00:21:05.250 --> 00:21:07.834
Just lift the corners
of your mouth slightly.

00:21:09.417 --> 00:21:11.083
Yeah. Take a deep breath in.

00:21:11.083 --> 00:21:12.375
Bring the palms together

00:21:14.250 --> 00:21:18.834
and exhale thumbs all
the way up to third eye.

00:21:26.417 --> 00:21:30.750
Setting an intention to keep
noticing how does it feel.

00:21:34.667 --> 00:21:38.375
Cue Bob Dylan, love you guys.
Take a deep breath in.

00:21:40.166 --> 00:21:42.834
And exhale. We whisper,

00:21:44.125 --> 00:21:46.125
Namaste.

00:21:46.125 --> 00:21:48.125
Awesome work.
See you tomorrow.

00:21:51.417 --> 00:21:55.041
(bright music)