WEBVTT

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- Hi pals.
Welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 5.

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Go ahead and put a hand up.

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Let's do like a
virtual high five.

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(wooshes)

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We are doing this.

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Today's a really nice day
because the world can get a

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little chaotic and move fast and
we remember that time on the mat

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is time well spent because
it allows us to help get

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in our natural flow state.

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So hop into something
comfy and let's get started.

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(bright music)

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Okey doke, my friends.

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Let's begin in a
nice comfortable seat.

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Take a second to
get down on the ground.

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And remember this is time
that you so beautifully

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have carved out for yourself.

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So right away start
to lean in and choose

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to enjoy this practice, right?

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This time that you've
dedicated for your body,

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for your mind and

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for your spirit or
your soul as well.

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So come on down to the
ground and when you get there,

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sit up nice and tall and we're
going to start right away with

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the fingertips on the earth.

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So at your sides.

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Just take a second to land and
just a reminder this is going to

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take time some days.

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Some days are
going to drop right in.

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And some days you may spend the
entire duration of the practice

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just trying to
land in this moment.

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So just a reminder that
that's what it's all about.

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It's about that process.

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It's about recognizing that
and being present with whatever

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you're coming to the mat with.

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So sometimes if we forget that
we can get a little frustrated

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and miss out on the
valuable moments of just

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the me time, the you time.

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And I think the more we embrace
too this truth of you know some

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days are going to be harder than
others but you still show up the

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easier it will be to
keep showing up for yourself.

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So you can stick with it all the
way 'til Day 30 and well beyond

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so that you can be
strong and healthy.

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So that you can
attract positive, vibrant energy

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and slowly learn
to tend to tend to and then

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hopefully release that
which simply isn't serving you.

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So relax your shoulders,
start to notice your breath.

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Thank you for being here today
for sharing your valuable time

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and energy with
me and with people

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and pets all across the globe.

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Today's session we're
going to lean into a flow.

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So the word vinyasa really just
means to move with intention

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when we break it down.

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So as we begin to introduce a
new rhythm and pick up the pace

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here in the days to come

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remember this is your time.

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This is your practice

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and it is designed
for you to meet and

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greet it with whatever you're
coming on the mat with each day.

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So make it your own.

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Learn to adapt.

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Question everything
and I'll do my best to

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guide you in a loving way.

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Synchronizing
with the breath today.

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Here we go.

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Inhale, fingertips
reach out left to right.

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On your exhale, slowly, so slow
breath and slow movement

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here to start, palms come
together at the heart.

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Anjuli Mudra.
In prayer.

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Remember yesterday's practice.

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See if you can feel what
does it feel like to bring

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the palms together in prayer?

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And if it feel like nothing,
that's fine.

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(laughs) Just notice.

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Okay, good.
Drop the chin to the chest.

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Feel that broadening
through the upper back body.

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Nice stretch in
the back of the neck.

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And then when you're
ready slowly reach behind,

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palms kiss
together behind the neck.

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Start to draw your
navel in here a little bit.

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Good, then inhale, fingertips
glide up towards the sky.

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Take a nice big breath,
big stretch here.

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And then exhale,
wiggle the fingertips,

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rain it all the way
down moving with your breath.

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So the breath is the fuel for
the movement

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and the movement

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has this beautiful marriage with
the breath and that's what we

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want to really try to build
today so that we can take it

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into the rest of our
practices here together.

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So picking up
the pace just a bit.

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See if you can make your
breath long and controlled.

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Here we go, inhale.
Fingertips reach out.

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Exhale, hands to heart.

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Long slow breath out.

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Beautiful, chin to chest.

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Feel that stretch in
the back of the neck.

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Reach behind.

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Inhale, navel draws in
as you reach all the way up.

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Big breath.

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Exhale, float
the fingertips down.

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Start to open up
to the shoulders.

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Beautiful, inhale halfway lift.

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Exhale, hands to heart.

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Notice what it feels like.

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Chin to chest, reach behind.

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Inhale, reach for the sky.

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Exhale, releasing all the way
down fingertips kiss the earth.

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Let's keep it going.
Inhale, halfway lift.

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Exhale, palms come together.

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Beautiful. Opportunity
here to retain the breath,

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drop the chin
to the chest, reach behind

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and now inhale
reach for the sky.

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Exhale, float it down.

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Now this time when you float it
down you can start to reach your

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fingertips a little
bit behind the hips.

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If you want to start
opening up through the chest,

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the pecs, the heart
a little more.

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Here we go.
Inhale, halfway lift.

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Exhale, hands to heart.

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Retain the breath.
Chin to chest, reach behind.

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Navel draws in
and as you inhale,

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reach for the sky.

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Exhale, float it down,

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fingertips reaching
back just slightly.

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Once more.
Nice audible breath.

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Here you go.
Nice refreshing breath in.

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Exhale, hands to heart.

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Chin to chest, reach behind.

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Navel draws in
as you inhale, lift up.

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Exhale, release
it all the way down.

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Beautiful,
left hand to the earth.

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Inhale,
right fingertips up and over.

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Exhale, all the
way back to center.

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Right hand to the earth.

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Inhale,
left fingertips up and over.

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All the way back to center.

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Inhale, both fingertips
reach all the way up.

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We're gonna just find
that big beach ball here.

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Here to draw
their shoulders down.

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Imagine your shoulder blades,
your scap just kind of rounding

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back to hold your heart space.

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Beautiful then you're
gonna take your fingers

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and just the thumbs
are going to press up.

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Breathing deep.

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Lifting the heart,
lifting the sternum.

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Quads get really heavy here
so we find that opposition,

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that lift up
from the pelvic floor.

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Benju's here with
us breathing deep.

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We're here for three.

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Soften the skin
of the face, two.

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And on the one,
open the fingertips wide,

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stretch them as wide as you can.

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Take a deep breath in
through your nose, don't think.

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On the exhale Lion's Breath,
tongue out, look up.

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Beautiful, bend the elbows.

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Float or melt
the fingertips down.

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Awesome work, just take a second
here to notice how you feel.

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Observe.

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Letting go of the day thus far.

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Politely putting whatever's
gonna happen

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after this practice,
putting your To-Do List,

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just gently put
them on the shelf.

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Take one more deep breath in.

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Exhale, just
really landing here again.

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Present.

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And within our flow we'll
really just work to be

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in one moment into the next.

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So one present moment opens a
window or a door into the next.

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And that's all
we do and not really 

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thinking ahead or

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considering the past.

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Alright, gently open the
eyes and we'll come all the way

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forward to your
Tabletop Position.

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Consider how you
move here. Be kind.

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Remember the way
you move matters.

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Picking some
Benji hair off my mat.

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Keepin' it real.

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Hey, speak of the devil
or speak of the angel.

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Depending on what day it is.

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Find your base.

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Remember the breath comes first

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and then next your foundation.

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And we tend to do these two
things first not because that's

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the right way to do it in yoga

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but because it really puts us in

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the role of our own teacher.

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Right? Yoga is about
uniting the mind, the body.

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Making sure that
things work for you.

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So I'm just here to guide you.

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Listen to the
sound of your breath.

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Listen to your
body and let's flow.

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Inhale, dropping the belly.

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Finding a significant tilt in
the pelvis perhaps today

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as you drop the belly,
open the chest.

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And then on your exhale,
opposite tilt.

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A bit of a tuck as
you round to the spine.

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Just bringing
awareness to the pelvis today.

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Cool, inhale drop the belly.

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Listen to the
sound of your breath.

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And exhale, rounding through.

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Right now you're gonna continue

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with the sound of
your own breath.

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Opening up the
front and back body.

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Awakening the spine.

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Trusting the process.

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Trusting that whatever benefits
you're supposed to receive from

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your practice, they're just
going to happen no matter what.

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All you have to do is be present
with your breath and open.

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You can even start
to change up the breath.

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Following any natural rhythm.

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And then veering off the
railroad tracks as you see fit.

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Finding a little
freedom within the form.

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I like to think of the flow
or the vinyasa really being an

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opportunity for you to
unite with whatever is

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going on in your body today.

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Not necessarily
taking orders, right,

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from somebody else.

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And take whatever flow, whatever
little dance you've created here

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and make your
way to Downward Dog.

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Nice and slow.

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Again, paying attention to your
breath and your foundation so

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fingertips are spread nice and
white and you make your way up

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nice and slow in your own time.

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Then find what feels good here.

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Maybe it's exquisite stillness
with a focus on the breath.

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Maybe it's bending one knee as
you straighten the other leg

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and then switching off.

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Maybe it's
another Lion's Breath.

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Maybe it's a soft gentle

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shake in the head, the neck.

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Great, then take one more breath
here and as you exhale

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bend both knees,
melt your sternum,

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your heart towards
the tops of your thighs.

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Upper arm bones, again,
nice external rotation

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to keep the joints nice
and happy and stable.

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You're here for three,
two and on the one

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go ahead and drop the heels.

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Work to straighten the legs.

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Now we'll work with
the breath inhale in here.

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Exhale to bend the knees.

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Belly towards the
tops of the thighs.

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You got it.
nhale, straighten the legs.

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Exhale, bend the knees.

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Inhale, straighten the legs.

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Building strength
in the upper body.

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Exhale, bend the knees.

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And once more, you got it,
claw through the fingertips,

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inhale.

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Exhale, bend the knees.

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This time inhale, look
forward with the knees bent.

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Exhale, make
your way to the top.

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You can take baby steps,
do a little ditty

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maybe you're working
on a float or hop.

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We'll meet at
the top of the mat.

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Feet hip width
apart or flush together.

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Nice conscious footing and then
relaxing over into that

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Forward Fold, Uttanasana.

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Standing Extended Forward Fold.

00:13:18.750 --> 00:13:20.750
Clasp opposite
elbow with the hands.

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Take a second here to
move with your breath.

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Gently rocking side to side.

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And just here just to stay in
the moment but remember you have

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everything you need.
We have a nice solid tool belt

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(chuckles) going on Day 5 so

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remembering your foundation.

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Paying attention
to this sensation.

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And again,
always with the breath.

00:13:47.667 --> 00:13:51.250
Here we go, releasing the hands,
begin to slowly roll it up.

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Take your time.
Feel it out.

00:13:57.542 --> 00:14:01.792
Coming to your Mountain Pose.

00:14:02.792 --> 00:14:05.500
And again, each time you
come to Mountain you have this

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opportunity, I think, beautiful
opportunity to come into

00:14:10.291 --> 00:14:13.959
what I like to call or
think of quiet Mountain.

00:14:13.959 --> 00:14:15.959
Like do you need
all of these things,

00:14:15.959 --> 00:14:17.375
you know, that
you tend to do here?

00:14:17.375 --> 00:14:18.875
I see it all the
time in myself, too,

00:14:18.875 --> 00:14:21.375
but also my friends and class.

00:14:21.375 --> 00:14:25.000
And if you do like take it,
you know, it's all good.

00:14:26.375 --> 00:14:29.917
But just maybe you
might like quiet Mountain.

00:14:29.917 --> 00:14:33.500
Just coming up knowing that
you are exactly where you're

00:14:33.500 --> 00:14:37.667
supposed to be and in particular
with the at home yoga practice,

00:14:37.667 --> 00:14:41.125
maybe the temptation to
kind of like fix things isn't

00:14:41.125 --> 00:14:43.750
necessarily there in the same
way that it might be when we're

00:14:43.750 --> 00:14:47.166
naturally, very normally,
in a public space.

00:14:47.166 --> 00:14:50.625
So just a little
food for thought.

00:14:50.625 --> 00:14:52.834
Okay, quiet Mountain.
Here we go.

00:14:52.834 --> 00:14:54.750
Stand up nice and tall.

00:14:54.750 --> 00:14:58.583
You can close your eyes now or
gaze down past your nose and

00:14:58.583 --> 00:15:01.625
just use the sound of
my voice to guide you here.

00:15:02.834 --> 00:15:04.625
Here we go.
We're going to inhale,

00:15:04.625 --> 00:15:05.917
reach the fingertips all the

00:15:05.917 --> 00:15:08.583
way up to the sky,
just big stretch.

00:15:08.583 --> 00:15:11.166
Exhale, bend the knees,
Forward Fold.

00:15:13.667 --> 00:15:16.000
Inhale, halfway lift
just like we've been doing,

00:15:16.000 --> 00:15:17.000
moving with the breath.

00:15:17.000 --> 00:15:18.917
Exhale, fold all the way down.

00:15:19.750 --> 00:15:22.375
Inhale, rewind.
Reach all the way back up.

00:15:22.375 --> 00:15:23.500
Big stretch.

00:15:24.625 --> 00:15:26.583
Exhale, quiet Mountain,

00:15:26.583 --> 00:15:28.542
fingertips just
gently at your side.

00:15:29.667 --> 00:15:30.583
Just like that again.

00:15:30.583 --> 00:15:33.417
See if you can do this little
ditty with your eyes closed

00:15:33.417 --> 00:15:35.041
or the gaze soft.
Here we go.

00:15:35.834 --> 00:15:37.625
Inhale, reach for the sky.

00:15:39.208 --> 00:15:41.208
Exhale, Forward Fold.

00:15:43.542 --> 00:15:45.291
Inhale,
find length in the spine.

00:15:45.291 --> 00:15:47.166
Lift up halfway.

00:15:47.166 --> 00:15:49.792
Exhale, fold it down.

00:15:50.959 --> 00:15:53.500
Back all the way up, inhale,
reach for the sky.

00:15:53.500 --> 00:15:55.083
Spread the fingertips.

00:15:55.083 --> 00:15:58.000
And exhale, hands
gently down at your side.

00:16:00.375 --> 00:16:02.625
Pause here.
Take a deep breath in.

00:16:04.375 --> 00:16:05.542
Long breath out.

00:16:07.000 --> 00:16:09.959
Find that upward current of
energy through the front body.

00:16:11.667 --> 00:16:15.583
Relax the shoulders, find that
grounding through the back body.

00:16:17.208 --> 00:16:18.250
Okay, let's play.

00:16:18.250 --> 00:16:20.625
Inhale, send the
fingertips out left to right,

00:16:20.625 --> 00:16:22.291
just as we've been
doing on the ground.

00:16:23.291 --> 00:16:26.208
Exhale hands to heart,
Anjuli Mudra, prayer.

00:16:27.291 --> 00:16:29.500
Chin to chest, slight bend
in the knees this time

00:16:29.500 --> 00:16:32.166
as you reach behind.
Little shark fin.

00:16:32.166 --> 00:16:33.834
Now inhale,
ground through the feet.

00:16:33.834 --> 00:16:35.834
Find your loop of energy and

00:16:35.834 --> 00:16:37.917
reach for the sky
as you breathe in.

00:16:37.917 --> 00:16:40.792
Exhale, fingertips left to right
as you lead with your heart,

00:16:40.792 --> 00:16:42.917
bend your knees,
take it all the way down.

00:16:42.917 --> 00:16:45.125
So we're starting
to innegrate, integrate,

00:16:45.125 --> 00:16:49.000
not innegrate,
integrate or innegrate.

00:16:49.000 --> 00:16:51.708
Inhale, halfway lift.
You got it.

00:16:51.708 --> 00:16:54.542
Move with your
breath, exhale, fold.

00:16:54.542 --> 00:16:57.125
Root to rise here.
Inhale, reach for the sky.

00:16:58.291 --> 00:17:00.792
Exhale hands
gently down at your side,

00:17:00.792 --> 00:17:01.917
Mountain Pose.

00:17:02.834 --> 00:17:05.834
Again, inhale, send the
fingertips out left to right.

00:17:05.834 --> 00:17:07.750
Stretch through the chest.

00:17:07.750 --> 00:17:09.250
Exhale, hands to heart.

00:17:09.250 --> 00:17:10.458
Draw the navel just in.

00:17:11.542 --> 00:17:13.667
Chin to chest, reach behind.

00:17:13.667 --> 00:17:15.417
All the way up
as you breathe in.

00:17:15.417 --> 00:17:17.417
Fingertips to the sky.

00:17:17.417 --> 00:17:19.625
Exhale, wiggle the fingertips.

00:17:19.625 --> 00:17:20.500
Lead with the heart.

00:17:20.500 --> 00:17:22.917
Bend your knees,
take it all the way down.

00:17:23.625 --> 00:17:25.500
Beautiful, inhale, halfway lift.

00:17:25.500 --> 00:17:27.166
Moving with your breath.

00:17:27.166 --> 00:17:30.041
Exhale to fold and
step the right foot back.

00:17:30.875 --> 00:17:34.667
Inhale, open the chest, lower
your right knee to the earth.

00:17:35.542 --> 00:17:38.834
Exhale, bring the
back knee all the way up.

00:17:39.750 --> 00:17:40.792
Here we go, inhale.

00:17:40.792 --> 00:17:42.667
Drop the right knee,
open the chest.

00:17:42.667 --> 00:17:44.291
Moving with your breath.

00:17:44.291 --> 00:17:46.542
Exhale, lift the
right knee all the way up.

00:17:46.542 --> 00:17:48.542
Reaching back
with the right heel.

00:17:48.542 --> 00:17:51.250
Once more, inhale,
bend that right knee down,

00:17:51.250 --> 00:17:53.000
open your heart.

00:17:53.000 --> 00:17:54.917
Exhale, lifting it up.

00:17:55.917 --> 00:17:57.583
Now listen carefully,
we're gonna squeeze

00:17:57.583 --> 00:17:59.166
the thighs together here.

00:17:59.166 --> 00:18:01.041
You have everything you need.

00:18:01.041 --> 00:18:02.291
Squeezing the
inner thighs together,

00:18:02.291 --> 00:18:04.083
lifting up from
the pelvic floor.

00:18:04.083 --> 00:18:07.291
We're going to inhale, reach
fingertips forward, up and back.

00:18:07.291 --> 00:18:08.291
High lunge.

00:18:08.291 --> 00:18:10.500
Now we've already had
our back knee on the ground

00:18:10.500 --> 00:18:12.125
so we know that
it's there for us.

00:18:12.125 --> 00:18:14.959
Totally awesome,
totally wonderful to just know,

00:18:14.959 --> 00:18:16.458
okay, you know what?

00:18:16.458 --> 00:18:18.792
It's better for me to
put my back knee down.

00:18:18.792 --> 00:18:20.250
And you can be here.

00:18:20.250 --> 00:18:21.834
Otherwise, we're
lifting the back knee,

00:18:21.834 --> 00:18:24.208
we're pulling the left
hip crease back just a bit.

00:18:24.208 --> 00:18:27.375
Front knee over front ankle,
finding that energetic loop.

00:18:28.375 --> 00:18:31.959
Lots of stretching here
so allow that stretch

00:18:31.959 --> 00:18:33.458
to be supported by your breath.

00:18:33.458 --> 00:18:36.500
You're here for three, two

00:18:36.500 --> 00:18:39.458
and on the one we
take it all the way down.

00:18:39.458 --> 00:18:42.625
Great, inhale, big open
twist to the left. You got this.

00:18:43.417 --> 00:18:46.125
Exhale, bring it
all the way back down,

00:18:46.125 --> 00:18:48.625
framing the left foot.
Plant the palms.

00:18:48.625 --> 00:18:51.000
Step your left toes back,
Plank Pose.

00:18:51.000 --> 00:18:52.208
Feel free to lower the knees.

00:18:52.959 --> 00:18:55.834
Great, inhale to look forward,
shift forward.

00:18:55.834 --> 00:18:57.917
Squeeze elbows
into the side body.

00:18:57.917 --> 00:19:00.083
Exhale to lower all
the way down to your belly.

00:19:00.792 --> 00:19:04.458
With your breath, inhale, Cobra.

00:19:04.458 --> 00:19:06.250
Nice and easy.

00:19:06.250 --> 00:19:09.166
Exhale, soften and fold.
Bring it down.

00:19:09.959 --> 00:19:12.792
Curl the toes under.
Lift the kneecaps.

00:19:12.792 --> 00:19:14.708
Tone your quadriceps.

00:19:14.708 --> 00:19:16.250
Find your foundation
in the hands here.

00:19:16.250 --> 00:19:18.708
Nice and strong and
here we go, big inhale.

00:19:20.000 --> 00:19:21.959
Exhale, navel
draws to the spine.

00:19:21.959 --> 00:19:24.291
We press up to
Plank or Half Plank.

00:19:24.291 --> 00:19:26.667
Now pause here,
quietly whisper to yourself,

00:19:26.667 --> 00:19:28.917
"I am strong."

00:19:28.917 --> 00:19:30.083
I am strong.

00:19:30.083 --> 00:19:32.000
And then send it to
Downward Facing Dog.

00:19:32.959 --> 00:19:34.375
Inhale in deeply.

00:19:35.625 --> 00:19:37.792
And exhale, let something go.

00:19:40.083 --> 00:19:41.291
Awesome, bend the knees.

00:19:41.291 --> 00:19:43.625
Belly comes towards the
tops of the thighs again,

00:19:43.625 --> 00:19:45.333
sternum towards the knees.

00:19:45.333 --> 00:19:47.166
Inhale to look forward.

00:19:47.166 --> 00:19:48.834
Exhale to make
your way to the top.

00:19:50.166 --> 00:19:53.166
Flowing with the breath,
inhale, halfway lift.

00:19:53.166 --> 00:19:54.250
Exhale, fold.

00:19:54.250 --> 00:19:56.458
This time step the
left foot all the way back.

00:19:58.000 --> 00:19:59.083
Beautiful.

00:19:59.083 --> 00:20:00.708
Here we go,
lowering the left knee.

00:20:00.708 --> 00:20:03.583
Inhale, open the heart.

00:20:03.583 --> 00:20:05.458
Exhale, left heel reaches back

00:20:05.458 --> 00:20:07.041
as you lift the
left knee up high.

00:20:07.834 --> 00:20:10.417
Inhale, lower the back knee,
open the chest.

00:20:10.417 --> 00:20:13.250
Feel that awesome stretch the
front of the left hip crease and

00:20:13.250 --> 00:20:15.625
then exhale,
reach the left heel back,

00:20:15.625 --> 00:20:17.417
lift the back knee.

00:20:17.417 --> 00:20:19.417
Inhale, open the chest.

00:20:19.417 --> 00:20:21.583
Heart radiates forward.

00:20:21.583 --> 00:20:23.208
Exhale, lift it up.

00:20:24.500 --> 00:20:25.834
Alright, find that connection.

00:20:25.834 --> 00:20:27.375
Squeeze inner
thighs to the midline.

00:20:27.375 --> 00:20:28.959
Lift up from the pelvic floor,
you got this,

00:20:28.959 --> 00:20:32.041
inhale reach the
fingertips forward up and back.

00:20:32.041 --> 00:20:34.875
High lunge so you may have been
in this posture a million times

00:20:34.875 --> 00:20:38.166
but what we're doing is
bringing a lot of integrity.

00:20:38.166 --> 00:20:40.250
We're connecting to the
foundation of not just the

00:20:40.250 --> 00:20:43.750
physical body and the alignment
but our energetic body

00:20:43.750 --> 00:20:46.417
so again making adjustments
if you need to by lowering

00:20:46.417 --> 00:20:49.417
the back knee or even
bringing hands to the waistline.

00:20:50.250 --> 00:20:52.166
Give it your all here,
find your breath.

00:20:52.166 --> 00:20:53.583
You got it.

00:20:58.750 --> 00:21:01.166
Awesome then
slowly releasing it down.

00:21:01.166 --> 00:21:03.208
Nice work.
Left hand to the earth.

00:21:03.208 --> 00:21:05.708
Breathe into your belly here.
Take it all the way up.

00:21:05.708 --> 00:21:08.542
Right fingertips to the sky.
Big open twist.

00:21:08.542 --> 00:21:11.208
And then on your exhale
bring it all the way down.

00:21:11.208 --> 00:21:14.000
Awesome, plant the palms,
step your right toes back.

00:21:14.000 --> 00:21:16.959
Inhale, look forward,
shift forward on the toes,

00:21:16.959 --> 00:21:17.917
squeeze the elbows in.

00:21:17.917 --> 00:21:20.750
This time belly to Cobra
or maybe Chaturanga

00:21:20.750 --> 00:21:22.458
to Upward Facing Dog.

00:21:22.458 --> 00:21:23.625
Move with your breath.

00:21:23.625 --> 00:21:27.708
Use an inhale to open your heart
and then use your exhale to make

00:21:27.708 --> 00:21:31.083
your way to Downward Dog.
Nice and smooth.

00:21:32.875 --> 00:21:35.500
That's where we'll
meet in Downward Dog.

00:21:36.583 --> 00:21:37.625
Check in.

00:21:41.583 --> 00:21:43.417
Awesome work.
From Downward Dog,

00:21:43.417 --> 00:21:45.208
anchor the left heel
down to the earth.

00:21:45.208 --> 00:21:47.458
Inhale, lift the
right leg up high.

00:21:47.458 --> 00:21:50.041
Exhale, you're gonna
slowly shift forward.

00:21:50.041 --> 00:21:51.583
Squeeze your
right knee in towards

00:21:51.583 --> 00:21:52.792
your chest as you breathe out.

00:21:52.792 --> 00:21:54.792
Contraction in the abdominals.

00:21:54.792 --> 00:21:56.583
Inhale, anchor
through the left heel.

00:21:56.583 --> 00:21:59.250
Kick the right leg up high.
Three-Legged Dog.

00:21:59.250 --> 00:22:01.166
Exhale, shift forward
with your breath,

00:22:01.166 --> 00:22:03.041
contract through your center.

00:22:03.625 --> 00:22:05.041
Inhale, kick it up.

00:22:06.375 --> 00:22:09.083
Exhale, last one, you got this.
Squeeze and lift.

00:22:09.083 --> 00:22:11.375
Try to touch your right
heel to your right glute.

00:22:11.375 --> 00:22:13.583
Hollow body,
you got this for three,

00:22:13.583 --> 00:22:15.583
two, awesome work, one.

00:22:15.583 --> 00:22:17.750
Plant the right foot.
High lunge again.

00:22:17.750 --> 00:22:20.792
Here we go sweeping the
fingertips forward, up and back.

00:22:20.792 --> 00:22:22.500
Notice that heat, that warmth.

00:22:23.375 --> 00:22:25.375
Try to get your
center underneath you here.

00:22:25.375 --> 00:22:27.834
Maybe by bending your back knee.

00:22:29.625 --> 00:22:32.250
Paying attention to
what's going on in the pelvis.

00:22:32.250 --> 00:22:34.000
Big beach ball up and overhead.

00:22:34.667 --> 00:22:36.750
Great, inhale in here.

00:22:36.750 --> 00:22:39.291
And exhale, float
it all the way down.

00:22:39.291 --> 00:22:40.291
Hi Buddy.

00:22:40.291 --> 00:22:42.542
From here you're
going to plant the palms,

00:22:42.542 --> 00:22:44.500
step the right toes back.

00:22:44.500 --> 00:22:47.375
Inhale to look forward,
shift forward.

00:22:47.375 --> 00:22:51.166
Exhale, belly to Cobra
or Chaturanga to Up Dog.

00:22:51.166 --> 00:22:53.041
Again, use your
inhale to open up

00:22:53.041 --> 00:22:54.542
through the heart, the chest.

00:22:54.542 --> 00:22:56.583
Use your exhale
to make your way,

00:22:56.583 --> 00:22:58.000
Downward Facing Dog.

00:22:59.917 --> 00:23:01.000
Breathe in.

00:23:02.375 --> 00:23:03.291
Breathe out.

00:23:05.291 --> 00:23:06.708
One more time, breathe in.

00:23:08.000 --> 00:23:10.125
You're doing great.
Exhale, breathe out.

00:23:11.542 --> 00:23:13.375
Great, anchor the right heel.
Hang with me.

00:23:13.375 --> 00:23:15.625
Claw through the fingertips.
Nice strong base.

00:23:15.625 --> 00:23:16.959
Hands nice and wide.

00:23:16.959 --> 00:23:19.291
Inhale, lift the
left leg up high.

00:23:19.291 --> 00:23:20.625
So remember to
square the hips here.

00:23:20.625 --> 00:23:22.834
As we've been doing,
dialing toes down.

00:23:23.750 --> 00:23:25.417
Moving with the breath, inhale.

00:23:26.041 --> 00:23:27.750
Exhale, shift forward.

00:23:27.750 --> 00:23:29.542
Squeeze that left knee
up and towards your chest.

00:23:30.250 --> 00:23:32.500
Inhale, anchor through
the right heel. Kick it up.

00:23:33.500 --> 00:23:37.000
Exhale, slow and steady,
my friends, squeeze and lift.

00:23:37.000 --> 00:23:39.000
Neck is nice and long here.

00:23:39.000 --> 00:23:40.667
Inhale, kick it up.

00:23:40.667 --> 00:23:43.208
Claw through the fingertips,
take pressure out of the wrist.

00:23:43.208 --> 00:23:45.041
Exhale, shift forward.

00:23:45.041 --> 00:23:48.166
Pause here, try to touch your
left heel to your left glute.

00:23:48.166 --> 00:23:49.041
Hollow front body.

00:23:49.041 --> 00:23:51.834
You're here for
three, two, you're awesome.

00:23:51.834 --> 00:23:54.291
On the one, step it up hallelu.

00:23:55.041 --> 00:23:56.083
Here we go.

00:23:56.083 --> 00:23:57.333
Squeezing inner thighs,

00:23:57.333 --> 00:23:59.625
finding that
connection to midline.

00:23:59.625 --> 00:24:02.125
Sweeping the
fingertips forward, up and back.

00:24:02.125 --> 00:24:04.166
Welcome that heat.

00:24:04.166 --> 00:24:06.625
Is the door cracked
open for that warmth,

00:24:06.625 --> 00:24:10.792
for that powerful shift, that
transformation or is there like

00:24:10.792 --> 00:24:13.125
a little guard there?
Little resistance?

00:24:15.834 --> 00:24:17.708
Option to always
lower the back me here.

00:24:17.708 --> 00:24:18.834
Breathing deep.

00:24:19.917 --> 00:24:22.542
Find the full expression.
Get your center underneath you

00:24:22.542 --> 00:24:24.875
by bending your
back knee just for a bit.

00:24:25.875 --> 00:24:27.208
And we'll take one more breath.

00:24:27.208 --> 00:24:28.917
Big beach ball up and overhead.

00:24:29.667 --> 00:24:31.667
And then slowly
releasing it down.

00:24:31.667 --> 00:24:33.667
Awesome work.
Plant the palms.

00:24:34.875 --> 00:24:35.750
Step it back.

00:24:35.750 --> 00:24:38.500
Nice strong Plank or
Half Plank for your vinyasa.

00:24:38.500 --> 00:24:40.166
Move with your breath.

00:24:40.166 --> 00:24:41.625
Move with intention.

00:24:41.625 --> 00:24:43.625
Use the inhale
to open your chest,

00:24:43.625 --> 00:24:44.708
open your heart.

00:24:45.708 --> 00:24:47.542
Soft in the face.

00:24:47.542 --> 00:24:49.917
And use your exhale
to take it up and back,

00:24:49.917 --> 00:24:51.458
Downward Facing Dog.

00:24:52.542 --> 00:24:53.959
Now stick with it.

00:24:53.959 --> 00:24:56.708
Even if you have to move
into a Puppy Posture here,

00:24:56.708 --> 00:24:58.750
stay present.
Stick with your breath.

00:25:04.250 --> 00:25:06.750
Now close your eyes here
for this final breath in

00:25:06.750 --> 00:25:08.834
Downward Dog and on your inhale

00:25:08.834 --> 00:25:10.917
just invite some positive

00:25:10.917 --> 00:25:14.583
vibrant energy into your body,

00:25:14.583 --> 00:25:15.708
into your life.

00:25:18.166 --> 00:25:20.625
It's this type of energy 

00:25:21.959 --> 00:25:24.542
and awareness
that allows us to

00:25:25.625 --> 00:25:27.333
be in a flow state.

00:25:28.917 --> 00:25:32.834
Open, available,
ready to shift and change.

00:25:32.834 --> 00:25:36.333
Present with
whatever comes our way.

00:25:37.917 --> 00:25:39.208
You're doing awesome.

00:25:40.000 --> 00:25:42.166
Stick with it, bend the knees.

00:25:42.166 --> 00:25:45.583
Slow descend of
the knees to the earth.

00:25:47.166 --> 00:25:51.417
Awesome. From here you're gonna
across one ankle over the other.

00:25:51.417 --> 00:25:54.000
Be mindful of the knees here.
You're gonna drag your hands,

00:25:54.000 --> 00:25:55.583
just paint your
favorite color paint,

00:25:55.583 --> 00:25:57.875
just paint your
mat all the way back.

00:25:58.458 --> 00:26:01.291
And try not to shift here,
just come right into a seat.

00:26:02.333 --> 00:26:04.208
And come into your Sukhasana.

00:26:04.208 --> 00:26:07.083
Allow the hands to
rest gently on the knees.

00:26:07.083 --> 00:26:08.708
Sit up nice and tall

00:26:10.291 --> 00:26:13.208
and notice how a
little can go a long way

00:26:14.583 --> 00:26:16.125
when we're paying attention.

00:26:25.333 --> 00:26:27.708
Take one more breath here.
Just observe.

00:26:34.542 --> 00:26:35.417
Sweet.

00:26:35.417 --> 00:26:37.250
Then we'll inhale,
reach the fingertips all

00:26:37.250 --> 00:26:38.125
the way up towards the sky.

00:26:38.125 --> 00:26:40.500
Find that big beach
ball up and overhead.

00:26:43.083 --> 00:26:44.708
A nice easy twist to your left.

00:26:44.708 --> 00:26:46.041
Nice and easy here.

00:26:49.083 --> 00:26:50.625
Gently nod the head yes.

00:26:57.166 --> 00:26:58.792
And then bring
it back to center.

00:26:58.792 --> 00:27:00.500
Inhale, reach for the sky.

00:27:02.208 --> 00:27:04.250
And exhale, twist to the right.

00:27:04.250 --> 00:27:06.208
Nice and easy.

00:27:06.208 --> 00:27:07.625
Nodding the head.

00:27:24.500 --> 00:27:26.917
And then slowly
bringing it back to center.

00:27:27.625 --> 00:27:30.375
When you come into to
Sukhasana, and once again,

00:27:30.375 --> 00:27:32.375
and this time we're
going to flip the palms up.

00:27:39.291 --> 00:27:41.708
Just take one more
moment to notice how you feel.

00:27:49.166 --> 00:27:52.250
Then we'll gently bring the
hands together at the heart.

00:27:56.750 --> 00:27:58.834
Gently bring the
thumbs up to the third eye.

00:28:01.375 --> 00:28:03.375
Day 5 in the books.

00:28:04.875 --> 00:28:07.917
Tomorrow we focus on our core,

00:28:08.959 --> 00:28:11.083
center of our being,
getting stronger.

00:28:12.875 --> 00:28:14.208
Let us know how you're feeling

00:28:14.208 --> 00:28:16.208
in the comments
section down below.

00:28:17.041 --> 00:28:18.917
From my heart to yours, 

00:28:20.875 --> 00:28:22.041
Namaste.

00:28:24.250 --> 00:28:28.250
(bright music)