WEBVTT

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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.
It's Day 7.

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You're doing awesome.
Welcome back.

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Today we're going to
focus on surya or the sun.

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Hop to something
comfy and let's get started.

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(bright music)

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Okey doke, my darling friends.

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Let's begin today's practice

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standing at the top of the mat.

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Go ahead and begin with
your feet hip width apart,

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toes pointing forward and right
away we're going to inhale reach

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the fingertips all
the way up to the sky.

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And then exhale
just release them down

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with a nice big exhale.

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And again, big
inhale to reach for the sky.

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Just kind of
landing in the moment here.

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Exhale, release the fingertips
down as you breathe out.

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One more time,
big inhale, reach

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 and exhale letting go.

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Come into your quiet Mountain

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and let's begin to tune
in for today's practice.

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Soften your gaze or
trust me, trust yourself,

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trust the video
and close your eyes.

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Find a little soft
bend in the knees

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as you gently lift your heart.

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And begin to bring your
attention to your breath.

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Thank you for showing up today.

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For choosing to dedicate
some conscious time

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and conscious breath 

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to you.

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For when we take
time for self care,

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when we take time to look inside
and notice how we're feeling,

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when we take time to practice
on the mat then we find that

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whatever discoveries we make,

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whatever things we pick up or

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learn on the mat they
translate to life off the mat.

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As you're ready, begin to
take your thumb and move your

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thumbprint across
your other fingers.

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Or option just
wiggle the fingers here.

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Feeling it out.

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Noticing the sensation.

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Instead of putting
on a hard shell for a

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surya namaskar today we're going
to go at it with a gentle ease.

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You will sweat

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but taking a moment
here to feel it out.

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Sensitize.

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Good, then when
you're ready, inhale,

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draw the hands
together at the heart.

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Take a deep breath in.

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Lift your chest to your thumbs
and as you exhale bow the head

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to the heart here.

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Feel that broadening
in the upper back body.

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That stretch in
the back of the neck.

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And today I'd like to invite you

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to set a little intention
for today's practice.

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Something positive that will
serve you in the present moment.

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Perhaps helping you
to move with more ease.

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Or to open your mind
or your heart space

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to find clarity or insight.

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This idea that
through our practice

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we can perceive
things more clearly.

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Just by simply taking the time.

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Cool.

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If you've landed
on an intention here,

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go ahead and repeat
it quietly to yourself.

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Confirming it.

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Considering it
already done, right?

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Imagine it already so.

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Okey doke, then we'll release
the fingertips to the ground.

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You can flutter the eyelashes
open and let's have some fun.

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Inhale, reach for the sky.

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Exhale, bend your knees
generously Forward Fold

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all the way down.

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Inhale, halfway lift,
your version.

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Just checking in and then
exhale to soften and fold.

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Great, from here you're gonna

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bring the fingertips
to the earth.

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You're gonna step
just the right foot back,

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lower the right knee.

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Then we'll loop the shoulders.
Inhale, lift the fingertips up.

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Open the chest, your heart up
towards the sun or the sky.

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Beautiful then slowly release.

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We'll bring the
back knee up here.

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Nice low lunge and then with
this connection to your core,

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your center you're gonna bring
the back foot all the way up.

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Back to the Forward Fold.

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Awesome, inhale, halfway lift.

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Exhale, fold.

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Root to rise here.
Inhale, reach for the sky.

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Exhale, hands to heart.

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Beautiful, again soft knees,
fingertips go down to come up.

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Inhale, reach to the sun.

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Exhale, bend the knees.
Let something go, Forward Fold.

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Inhale, halfway lift.
Find length in the neck.

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Exhale to soften and bow.

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Fingertips kiss the earth

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and we kick the left
foot back with control.

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Slowly lower the left knee to
the earth and with a big inhale,

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reach for the sun.
All the way up.

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Heart lifts all the way up.

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Big breath here.

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Exhale to soften and release.

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Lift the back knee,
connect to your center,

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your core as you find a little
rock and when you're ready

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back foot all the way up.

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Forward Fold at
the top of the mat.

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Go ahead and let
your head go here.

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You can clasp opposite elbow
for a couple breaths here.

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Find what feels good.

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And when you're
ready release the arms.

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Inhale, halfway lift,
your version.

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Find length.
Exhale to soften and fold.

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Root to rise here.
Inhale, reach for the sky.

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Exhale hands to heart.

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Beautiful.

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Now we're gonna
release the fingertips,

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swim them around to
interlace behind your tailbone,

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behind your back.

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Knuckles draw down
and away here as you begin

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to open up through the chest.

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And if this is new for you,
you're gonna feel quite an

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opening here so
breathe deep and be kind.

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You don't need to
muscle too much here.

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Just feel it out.

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And if you feel pretty good here
you can start to dig into the

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heels, lift up from the pelvic
floor and really send your heart

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up towards the sun or the sky.

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In time palms can come together

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but it's okay to keep the
wrists nice and square.

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Take one more deep breath in.

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Exhale, draw your navel in as
you softly bend your knees.

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Dive forward with control.

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Knuckles reach up
towards the sky

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and then over past your head.

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(chuckles)
The front of your mat.

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Breathe.

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So I'm active in the arms here.

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My knuckles are
reaching up towards the sky.

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I'm breathing into my belly.

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I'm rooted firmly
through my feet.

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Then resist the slingshot effect
here as a friend of mine says so

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watch or be
mindful of this release.

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Watch it as you slowly
try to release with control.

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Release the chains.

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Anything that's
been holding you back.

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Here we go, inhale,
halfway lift.

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Exhale, fold.

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Beautiful. From here
fingertips come to the mat,

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kick the right foot back.

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Lower the right
knee with one breath.

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We inhale, reach the
heart all the way up.

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Reach.

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Exhale, all the way down.

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Kick up the back foot,
reach the right heel towards the

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back edge of your mat.

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Excuse me, back knee's lifted.
Breathe in.

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Look forward, breathe
out step it to the top.

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Inhale, halfway lift.

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Find length.

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Exhale, soften and fold.

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Fingertips to the mat.
Kick the left foot back.

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Lower the left
knee on a big inhale,

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heart to the sun.

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Lift it up.
Reach fingertips up high.

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On an exhale, float it down.

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Lift the back knee.

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Reach your left
heel all the way back.

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Inhale to open the heart.

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Let it radiate forward
and then step

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that back foot up
to meet the front.

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Exhale as you fold over. (sighs)

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Awesome, inhale, halfway lift.

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Exhale to soften and fold.

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Inhale to reach for the sky.

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Exhale hands to heart.

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Pause. Observe your breath.

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Alright, here we go.

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Soft bend in the knees,
fingertips go down to come up.

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Spread your fingertips in
celebration of your practice

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as you reach for the sky
and then exhale take it

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all the way down, Forward Fold.

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Inhale, halfway lift,
your version.

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Move with your breath.

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Exhale, Forward Fold, release.

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From here plant the palms, step
one foot back then the other,

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Plank Pose.

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Inhale to look forward,
shift forward.

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Exhale to slowly
lower down with control

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all the way to the belly.

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Hands in line with the rib cage,

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draw the elbows in
press in your foundation.

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You got this, inhale,
rise up, Cobra.

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Exhale to release, fold.

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Inhale to press up on
to all fours or Plank,

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yogi's choice and then
exhale Downward Facing Dog.

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Breathe in, breathe out.

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Bend the knees,
inhale, look forward.

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Exhale,
make your way to the top.

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This time feet together or
you can keep hip width apart.

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Inhale, halfway lift,
your version.

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Exhale to soften and
fold bend your knees.

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Inhale to reach for the sky.
Catch a wave.

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Exhale going all the
way back down right away.

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Inhale, halfway lift.

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Find length. Breathe.

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Exhale, soften and bow.

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Bend the knees, plant the palms.

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Step or now
maybe you hop it back.

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Plank Pose or Half Plank.

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Inhale to shift forward.

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Exhale, belly to Cobra
or Chaturanga to Up Dog.

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Inhale.

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Exhale make your to
Downward Facing Dog.

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Breathe in,

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 breathe out.

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Inhale to bend your knees.

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Belly comes towards the tops
of the thighs, look forward.

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Exhale to make
your way to the top.

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Inhale, halfway lift.

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Exhale, fold.
Stick with me.

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Inhale, bend the knees,
reach for the sky.

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Catch a wave here, it crests
and falls all the way down.

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Inhale, halfway lift.
Find length.

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Getting the juices flowing.
Exhale, fold and release.

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Plant the palms
step or hop it back.

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Plank Pose or Half Plank.

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Inhale in.

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Exhale, belly to cobra or
Chaturanga to Upward Facing Dog.

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Use a big inhale
to open your chest.

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Open your heart.
Lift it up to the sun

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and use an exhale
to make your way back.

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Bum up to the sun.

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Sunshine on the booty,
here we go.

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Inhale in here.

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Exhale, bend the knees.

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Belly comes toward
the tops of the thighs.

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Look forward.

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And on an exhale
make your way to the top.

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Have a little fun.

00:12:04.375 --> 00:12:06.458
Inhale, halfway lift,
your version.

00:12:06.458 --> 00:12:09.041
Nice long spine.

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Exhale to soften and fold.

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Root to rise here.
Inhale, engage the legs.

00:12:14.417 --> 00:12:17.750
Reach for the sky and
exhale hands to heart.

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Pause.
Find that quiet Mountain.

00:12:20.625 --> 00:12:24.083
Take what you need here,
leave what you don't.

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Observe your breath.

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Feel it out.

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When we take time
to observe the breath,

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keep spiraling back to
the sound of the breath,

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we are taking time to listen and
nurture the wisdom of the heart,

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right, versus the brain.

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Killing it.
Take a deep breath in.

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Exhale. Here we go.

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Fingertips go down to come up.

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Inhale, reach for the sky.

00:12:50.625 --> 00:12:52.333
Exhale, Forward Fold.

00:12:53.333 --> 00:12:55.291
Inhale, halfway lift.

00:12:55.291 --> 00:12:58.125
Exhale, fold, kick the
right foot back once again.

00:12:58.959 --> 00:13:00.583
Right knee comes to the ground.

00:13:00.583 --> 00:13:02.583
This time we interlace
the fingertips behind

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the tail connecting the two.

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Inhale, open the chest.

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Knuckles draw down and
away just like we did before.

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Squeeze the
inner thighs together.

00:13:10.417 --> 00:13:11.583
Breathing deep.

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Squeeze inner
thighs to the midline.

00:13:14.792 --> 00:13:17.917
Lift your chest all
the way up to the sun.

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One more breath.

00:13:19.792 --> 00:13:22.500
And then,
with control again, release.

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Break free.

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Come all the way
back to your lunge.

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Lift the back knee. Hi Benji.
Open your chest.

00:13:28.375 --> 00:13:31.291
Let your heart energy radiate
forward as you breathe in.

00:13:31.291 --> 00:13:33.875
Then exhale,
plant palms step it back.

00:13:33.875 --> 00:13:35.917
Belly to cobra or
Chaturanga to Up Dog.

00:13:35.917 --> 00:13:37.333
Move with your breath.

00:13:37.333 --> 00:13:39.875
We'll meet in
Downward Facing Dog.

00:13:39.875 --> 00:13:41.333
Right, remember your flow,

00:13:41.333 --> 00:13:44.250
your vinyasa is just
to move with intention.

00:13:44.250 --> 00:13:46.083
Listen to your body, be kind.

00:13:47.041 --> 00:13:49.208
From Downward Dog
we'll take a deep breath in.

00:13:49.208 --> 00:13:50.333
A collective inhale.

00:13:50.333 --> 00:13:52.500
People all around the world

00:13:52.500 --> 00:13:54.041
and then exhale to empty it out.

00:13:55.667 --> 00:13:58.291
Inhale, bend the knees,
look forward.

00:13:58.291 --> 00:14:00.792
Exhale, make
your way to the top.

00:14:00.792 --> 00:14:03.333
Inhale, halfway lift,
your version.

00:14:03.333 --> 00:14:04.959
Stick with me, exhale, fold.

00:14:04.959 --> 00:14:07.041
Kick the left food back.

00:14:07.041 --> 00:14:08.750
Lower the left knee.

00:14:08.750 --> 00:14:10.250
Squeeze inner
thighs to the midline.

00:14:10.250 --> 00:14:12.667
You have everything
you need here. You got this.

00:14:12.667 --> 00:14:14.667
Root through all four
corners of your front foot,

00:14:14.667 --> 00:14:18.208
interlace the fingertips,
knuckles draw down first.

00:14:18.208 --> 00:14:21.458
Opening the chest and
then we find expansion away.

00:14:22.041 --> 00:14:23.041
Breathing deep.

00:14:23.041 --> 00:14:25.917
Press into the ball
joint of that right big toe.

00:14:27.083 --> 00:14:28.834
Inhale, lifting up.

00:14:28.834 --> 00:14:31.750
The wisdom of the heart all
the way up to the powerful sun.

00:14:32.917 --> 00:14:36.417
Yes and then slowly
release with control.

00:14:36.417 --> 00:14:37.834
Great, lift the back knee.

00:14:37.834 --> 00:14:41.000
Inhale. Get light on
the fingertips, open the chest.

00:14:41.000 --> 00:14:42.500
Exhale, plant the palms.

00:14:42.500 --> 00:14:43.834
Step it back.

00:14:43.834 --> 00:14:45.750
A vinyasa,
moving with your breath.

00:14:45.750 --> 00:14:47.750
You can also just
move with intention.

00:14:47.750 --> 00:14:50.417
Straight to Downward Facing Dog.

00:14:50.417 --> 00:14:52.083
That's where we'll meet.

00:14:52.083 --> 00:14:53.875
We'll take a collective breath.

00:14:53.875 --> 00:14:56.667
Here we go,
inhale in through the nostrils.

00:14:57.542 --> 00:14:59.125
Exhale, out through the mouth.

00:15:00.375 --> 00:15:01.041
Nice.

00:15:01.041 --> 00:15:03.792
Bend the knees, bring the belly
towards the tops of the thighs.

00:15:03.792 --> 00:15:05.041
Inhale in.

00:15:05.041 --> 00:15:06.667
Exhale, make
your way to the top.

00:15:07.792 --> 00:15:11.166
Inhale lifts you halfway.
Find length.

00:15:11.166 --> 00:15:13.166
And exhale to let it all go.

00:15:13.750 --> 00:15:16.000
Inhale, root to rise,
reach for the sky.

00:15:16.000 --> 00:15:18.000
Big stretch, big breath.

00:15:18.000 --> 00:15:19.417
Exhale, hands to heart.

00:15:19.417 --> 00:15:20.834
Pause.

00:15:20.834 --> 00:15:21.834
Capture that magic.

00:15:21.834 --> 00:15:24.625
Try not to move
here unless you need to.

00:15:42.125 --> 00:15:44.125
Beautiful, bring the
palms together at the heart.

00:15:44.125 --> 00:15:45.458
Just take a deep breath in.

00:15:47.250 --> 00:15:49.333
Exhale, release
out through the mouth.

00:15:49.333 --> 00:15:51.333
Empty everything.

00:15:53.375 --> 00:15:55.000
Inhale in deeply.

00:15:57.375 --> 00:15:59.166
And exhale completely.

00:16:01.250 --> 00:16:02.333
When you're ready bring the

00:16:02.333 --> 00:16:04.834
thumbs right up
to the third eye. Pause here.

00:16:04.834 --> 00:16:07.125
Little bit of pressure
right on that third eye point.

00:16:10.125 --> 00:16:11.542
Inhale in.

00:16:13.667 --> 00:16:15.333
Exhale to empty it out.

00:16:17.375 --> 00:16:20.875
In our final breath
of the practice together.

00:16:20.875 --> 00:16:22.750
As a community, inhale in.

00:16:25.083 --> 00:16:28.625
And exhale, sliding
the hands to the heart.

00:16:28.625 --> 00:16:31.917
Lifting the
sternum to the thumbs.

00:16:31.917 --> 00:16:34.125
Bowing the head.

00:16:35.166 --> 00:16:36.959
Namaste.

00:16:39.417 --> 00:16:43.166
(bright music)