WEBVTT

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- What's up, everyone?
Welcome to Home,

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your 30-day yoga journey.

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Today is Day 11 and today,

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crack, we dig in.

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(upbeat gentle music)

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Alright pals, welcome back.

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Let's begin today's practice in

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(mimicks triumphant trumpets)

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Downward Facing Dog.

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So don't rush, alright?
Take your time.

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First, come on 
down to the ground.

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Benji's gonna 
help us with this one.

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You gonna come 
to all fours likely

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and then peel up from there.

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Start to check in
with your breath

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as you lift the hips up high.

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And you're doing this.
We are doing this.

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We are already here

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so today's practice 
invites us to dig in.

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Whatever that means to you.
Crawl through the fingertips.

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Try to give it your thinking
mind a break in this session.

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I know it's easier 
said than done.

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But use the sound of your breath
to kind of anchor any busy

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thoughts or busy mind.

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And let's get right into the
sensation here as you pedal it

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out through the feet, stretching
through the fascia of the foot,

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the ankles, the Achilles,
the backs of the legs.

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You can sway the hips 
a little side to side.

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Just wiggle around here.

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And then take a deep breath in.

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Big, big inhale in 
through the nose.

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And as you exhale, bend
your knees and melt your heart

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towards the tops of the thighs.
Breathe out.

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Good, inhale.

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Drop the heels, 
hug the low ribs in,

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find stillness.

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Letting the blood flow
here to the head, so good.

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Here we go, bend the knees,

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belly comes towards 
the tops of the thighs.

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This time we carve a line 
with the nose to look forward

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and you're going to crawl 
your way up to the top,

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nice and slow.

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We'll meet in a Forward Fold.

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Feet hip width apart or
flush together, your choice.

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Just nice conscious footing.

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Take a second or two here.

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Again, really seeing if you can
allow the thinking mind to

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take a bit of a break 
and let's invite our body,

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our bodily intelligence 
to kind of have

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a head seat 
at the table today.

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So what that could mean 
is really focusing on the

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sensation, this idea of (sighs)
getting your hands dirty.

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(clicks tongue) Hey-o.

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Digging in.

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Alright, on that note,
dig into the heels.

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Press into the ball joint
of the big toe mound,

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ball joint of 
the pinky toe mound.

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When you're ready, 
bend the knees generously.

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Think of keeping your 
knees stacked over your ankles.

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If they don't quite 
make it to that shape,

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that's all right but just keep
that awareness as you send your

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hips back and right in,
let's sit back,

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dig in, fingertips forward,
hips back, Utkatasana.

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Thumbs up, pinkies down.

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In fact, let's just do 
a little hang loose here

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to help you with that.

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Great, if you're like, "I have
no idea what that is," we will

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talk about it maybe (chuckles)
in the comments section.

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Here we go, on your next
inhale press into the feet.

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Rise up, reach 
up towards the sky.

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Listen carefully, as 
you exhale, bend the elbows,

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keep your chest lifted.

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Slight back bend here if 
it's right for your body.

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Squeezing the 
shoulder blades together.

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Beautiful, inhale to reach
for the sky, stand up tall.

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Let's dive right in, dig in.

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Forward Fold, 
rain the fingertips down.

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On your next inhale,
lift up halfway.

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Today we're going to invite some
airplane arms into this shape.

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So send their fingertips out,
palms face down.

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Building that mindfulness 
in the upper back body,

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supporting the low back body
by drawing the navel up and in.

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Good, take a 
deep breath in here,

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let it lift you just a bit.

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Then exhale, crest and fall,
come all the way back down,

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Forward Fold.

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Good, plant the palm 
step just the right foot back.

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Just the right foot.

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Inhale, we rise up.
Back knee lowered or lifted.

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We send the fingertips up high.

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Beautiful.
Today, open twist.

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So you're gonna send 
the left fingertips back,

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right fingertips forward.
Keep that front knee bent.

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You don't have to crank it here.
Keep it nice and easy.

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Good, then inhale, we rise up.

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Reach the fingertips up high.

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Then open up to 
the right, Warrior II.

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Pull the pinkies back.

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Remember a little 
tendency to lean forward here.

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All good, let's bring the spine
into a nice stacked alignment.

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Inhale in here.
Lengthen through the crown.

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Press into the outer 
edge of your right foot.

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Exhale, relax 
your shoulders down.

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Excellent.
Keep the front knee bent.

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Building strength.

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Reach the left fingertips 
up as you breathe in.

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And then back, big stretch,
Peaceful Warrior.

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Good from here cartwheeling 
all the way back down

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to a nice low lunge.

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Right into a twist, 
right hand to the earth.

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Inhale, left fingertips 
up towards the sky.

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Beautiful, wiggle 
the left fingertips.

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And then bring it all the
way back down to your lunge.

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You're gonna rock 
a couple times here,

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bringing that back foot up to
meet the front, Forward Fold.

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Feet together 
or hip width apart.

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Inhale, halfway 
lift with airplane arms.

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So pull the fingers back.

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Right as I'm doing 
this I can hear

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an airplane (jet engine)
outside my window.

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Magic.

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Take a deep breath in here,
let it lift you.

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And then exhale, Forward Fold.

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Beautiful, step 
the left toes back.

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Back knee lowered or lifted.

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On the inhale, we rise up.

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Send the fingertips up high.

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Beautiful, big breath in here.

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Use your exhale to 
relax the shoulders down.

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Find your footing.

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Squeeze into the midline.

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Nice open twist.

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Inhale to reach 
up a little higher.

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Exhale, open 
twist to your right.

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Keep the ball 
joint of that left,

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excuse me, right big toe mound
firmly planted on the earth.

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You have everything 
you need here so dig in,

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take your time.

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Excellent, inhale, 
come back to center.

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Big breath in, stretch.

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Exhale, open to the left,
Warrior II.

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Pull the pinkies back.

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Move mindfully through your
checklist as you breathe deep.

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Good, then let's flip it.

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Inhale, reach the 
right fingertips up high.

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Then continue that 
journey up and over,

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creating space, 
Peaceful Warrior.

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Nice, and then all the 
way back down to your lunge,

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slow cartwheel.

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We pivot on the back foot, 
left hand comes to the ground

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and big inhale 
lifts you back up.

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Right fingertips to the sky.

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Big twist so big belly
breath here, you got it.

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And then slowly 
back down to your lunge.

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Awesome, walk the back 
foot up to meet the front.

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Here we go, Forward Fold 
at the top of the mat.

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Here we go, inhale in.

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Airplane arms.

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Imagine two little angels
pulling your fingertips back.

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So we're really creating space
between the shoulders and

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the ear lobes as you 
look down and forward.

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Good, inhale.
Let it lift you just a bit.

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There's a rise and a fall to 
the breath here, Forward Fold.

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Ground through the feet, 
inhale, reach for the sky.

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Exhale, bend the elbows, squeeze
the shoulder blades together.

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Good, dig in through the heels.

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Inhale, lift up towards the sky.

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Exhale, wiggle the fingertips,
rain it all the way down.

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Inhale, halfway lift,
airplane arms,

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palms pressed down,
fingertips reach.

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And exhale to fold.

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Great, step the right foot back.

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This time pivot 
on the back foot.

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We're coming up to Warrior I.

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Nice and slow reaching

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the fingertips 
forward, up and back.

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Strong legs, you've got this.
Virabhadrasana I.

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Thumbs back, 
(chuckles) pinkies forward.

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Press into the outer 
edge of your back foot.

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Good, inhale in here.

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Reach a little higher,
strong legs.

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Exhale, bend the elbows,
squeeze them behind you,

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thumbs back, pinky forward.

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Inhale, tuck the chin,
reach for the sky.

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Exhale, bend the elbows.
Lift your chest.

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One more.

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Spread the fingertips,
reach the sky.

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And exhale, bend the elbows,
lift your heart.

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Now keep your heart lifted
here, send your fingertips down.

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You're gonna interlace 
them behind your back.

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You got this.

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Strong footing, so you have
that connection through all four

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corners of your front foot.

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Then we'll lift the 
chest here. Inhale.

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Open, open, open.

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Exhale, pull the 
left hip crease back,

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keep the front knee bent.

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Strong back leg, 
ground through that back foot.

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You're gonna lean forward,
look forward.

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Coming into a 
little Humble Warrior.

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So you can stay 
nice and lifted here.

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Spine long and strong.

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Or we can work to continue the
journey all the way down maybe

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one day bringing the crown of
the head down towards the earth.

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Now use everything 
we've learned so far.

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Be attentive.

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Press into the outer 
edge of that back foot.

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Engage your right inner thigh.

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One more breath here,
you got this.

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Use your exhale to 
connect to your center,

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your core and come all
the way back up, Warrior I.

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Here we go, big inhale.

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Nice and then exhale, palms are
gonna come together and we're

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gonna pivot on the back foot and
we're going to come all the way

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back down to 
that nice low lunge.

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Beautiful work here.

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Rock the back foot 
up to meet the front.

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Take your time.

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Inhale, halfway lift,
airplane arms.

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Look forward.

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Nice, long, beautiful neck.

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And exhale to soften 
and fold everything in.

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Bend the knees, 
fingertips come to the mat,

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we step the left toes back.

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Pivot on the back foot,
bend your front knee,

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front knee over front ankle.

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Strong and steady, you got this.

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Fingertips reach forward,
up and back, Warrior I.

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Feel that sensation 
in the hip here.

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Remember nice wide base 
so you can find stability.

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And let's flow with the breath,
inhale to reach of the sky.

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Exhale, bend the elbows,
lift the chest.

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Inhale, tuck the chin,
reach for the sky.

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Exhale, bend the elbows.

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As you reach up, can you
reinforce that connection

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from the outer edge 
of your back foot?

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Yes, exhale, bend the elbows.

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Inhale, reach up.

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And exhale, bend the elbows.

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Great. This time 
keep your heart lifted.

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Strong legs.
We'll reach behind, interlace.

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Maybe opposite thumb on
top this time, maybe not.

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And here we go, 
inhale in, lift your heart.

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Exhale, strong legs as you
pull the right hip crease back.

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Front knee stays bent.

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And we begin to look forward
searching for our reflection

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here in the water, 
nice and slow.

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Strong spine.

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Maybe we pause here,
nice flat back.

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Working, working, working.

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Breathing or maybe we 
continue the journey down,

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crown of the head 
coming towards the earth.

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If not today, maybe 
another day, maybe another year.

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Lift your left kneecap.

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Engage the left inner thigh,
breathe deep.

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Humble Warrior.

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Good, inhale in.

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Use your exhale to find 
that slight contraction,

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navel draws in in your 
core center and from there,

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we rise back up.

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You got this.
Stay strong.

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Keep that front knee bent.

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As you inhale,
reach for the sky, Warrior I.

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So Warrior.

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Inhale in.

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Exhale, palms slide 
back down to the heart.

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We pivot on the back foot 
and we come back down

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to our nice low lunge.
Beautiful work.

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Rock the back foot 
up to meet the front.

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Inhale lifts you up halfway.

00:12:17.136 --> 00:12:19.405
Airplane arms here.

00:12:19.405 --> 00:12:21.574
Beautiful length 
in the neck here.

00:12:21.574 --> 00:12:23.443
And then check it out, 
bring the palms together,

00:12:23.443 --> 00:12:25.778
interlace and you're just gonna
bring the knuckles all the way

00:12:25.778 --> 00:12:27.763
up and over as you fold back in.

00:12:28.630 --> 00:12:31.149
Shake the head yes, no.

00:12:32.623 --> 00:12:34.016
Inhale in.

00:12:34.870 --> 00:12:37.099
As you exhale,
let something go.

00:12:44.478 --> 00:12:46.065
Good, nice and slow.

00:12:46.065 --> 00:12:46.933
As a friend of mine says,

00:12:46.933 --> 00:12:50.603
try to resist the slingshot
effect here of your arm.

00:12:50.603 --> 00:12:54.173
So nice and slow with control,
release the arms.

00:12:54.173 --> 00:12:57.710
You're gonna walk the feet as
wide as your yoga mat here.

00:12:57.710 --> 00:13:00.613
Let your toes turn out 
just a bit left to right.

00:13:00.613 --> 00:13:03.850
And we're gonna nice 
and easy get down low,

00:13:03.850 --> 00:13:07.029
dig in, coming 
down into a low squat.

00:13:08.921 --> 00:13:12.179
Alright, so we might be

00:13:13.239 --> 00:13:16.529
visited by some 
aches and pains here.

00:13:16.529 --> 00:13:21.167
We might be confronted with
something here, maybe not.

00:13:21.167 --> 00:13:24.203
So just pay attention 
and be mindful.

00:13:24.203 --> 00:13:25.805
Find some soft, easy movement.

00:13:25.805 --> 00:13:27.907
You can lift the heels totally.

00:13:27.907 --> 00:13:30.843
If you find that the 
heels are able to come down,

00:13:30.843 --> 00:13:34.414
maybe you find a Prayer Position
here and use your arms to

00:13:34.414 --> 00:13:38.384
actively press, press,
press the legs out.

00:13:38.384 --> 00:13:41.988
And then here we go, 
advanced layer (clicks tongue)

00:13:41.988 --> 00:13:43.756
squeeze the legs into the arms.

00:13:43.756 --> 00:13:46.437
So we're creating a 
little push and pull here.

00:13:49.562 --> 00:13:51.230
So just work 
where you are today.

00:13:51.230 --> 00:13:53.800
Make sure you're breathing deep.

00:13:53.800 --> 00:13:57.403
Then we're gonna stay 
in this squat variation.

00:13:57.403 --> 00:14:01.307
Heels down or maybe in a 
little time moving froggy.

00:14:01.307 --> 00:14:04.901
Or we're gonna transition 
to a little Crow practice.

00:14:04.901 --> 00:14:09.082
Crow practice, this is 
not the mastery of Bakasana.

00:14:09.082 --> 00:14:11.417
This is not that school.

00:14:11.417 --> 00:14:13.152
Not today.

00:14:13.152 --> 00:14:15.788
So we'll spread the 
palms wide if you're down.

00:14:15.788 --> 00:14:18.224
Otherwise, keep breathing.

00:14:18.224 --> 00:14:21.444
Digging in where 
it's right for you today.

00:14:21.444 --> 00:14:23.162
You want to make sure 
you have a nice wide base.

00:14:23.162 --> 00:14:25.832
We're gonna keep all of this
work we've been doing of looking

00:14:25.832 --> 00:14:28.034
forward, kind of 
into our reflection,

00:14:28.034 --> 00:14:31.689
that length in the neck.
We call this the Dunda.

00:14:31.689 --> 00:14:34.307
This image of the staff or

00:14:34.307 --> 00:14:35.708
the stick from 
the crown to the tail.

00:14:35.708 --> 00:14:37.477
You're gonna keep that here.

00:14:37.477 --> 00:14:39.345
We're gonna draw 
the upper arm bones out,

00:14:39.345 --> 00:14:41.914
just like we do in 
Downward Facing Dog.

00:14:41.914 --> 00:14:44.330
And we'll inhale, 
walk the toes together,

00:14:44.330 --> 00:14:46.452
bring the knees up 
towards the armpit chest.

00:14:46.452 --> 00:14:48.521
Exhale, connect to your 
core as you look forward,

00:14:48.521 --> 00:14:51.454
maybe leaning forward 
into the fingerprints.

00:14:51.454 --> 00:14:53.192
And you can just play here.

00:14:53.192 --> 00:14:56.829
Rocking back and forth,
experimenting with your center

00:14:57.739 --> 00:14:59.031
and your strong foundation.

00:14:59.031 --> 00:15:02.468
And then maybe you 
get to a point where you

00:15:02.468 --> 00:15:05.091
keep your gaze 
forward and lift one toe.

00:15:06.567 --> 00:15:08.045
And then maybe the other.

00:15:09.876 --> 00:15:12.445
And then you might just find
that you work here with your

00:15:12.445 --> 00:15:16.082
breath to lift both legs up,
excuse me, both feet up.

00:15:16.082 --> 00:15:18.785
Eventually working here,
drawing the navel up.

00:15:18.785 --> 00:15:20.899
Finding your breath.
Digging in.

00:15:24.724 --> 00:15:29.431
After a couple 
of moments of play,

00:15:30.963 --> 00:15:32.360
wherever you are...

00:15:36.644 --> 00:15:38.661
we're gonna let it go.

00:15:38.661 --> 00:15:41.974
And we're gonna come through
a seat and onto our backs.

00:15:41.974 --> 00:15:43.322
Take your time.

00:15:45.286 --> 00:15:46.573
Awesome work.

00:15:47.647 --> 00:15:50.016
Come on down to the ground.

00:15:50.016 --> 00:15:52.418
We're gonna bring the 
feet as wide as the yoga mat.

00:15:52.418 --> 00:15:54.706
So, super wide.

00:15:54.706 --> 00:15:57.623
And then you're just gonna
windshield wiper your legs to

00:15:57.623 --> 00:16:00.760
one side, any side and 
just let it pause there.

00:16:00.760 --> 00:16:01.874
Should feel good.

00:16:01.874 --> 00:16:03.262
You can let 
the hands rest gently

00:16:03.262 --> 00:16:05.665
on your low ribs or your belly.

00:16:05.665 --> 00:16:07.300
Start to relax your shoulders.

00:16:10.417 --> 00:16:12.986
Start to melt the weight 
of your body into the earth.

00:16:15.074 --> 00:16:17.210
Alright, switch, 
come through center.

00:16:17.210 --> 00:16:19.861
Windshield wiper 
to the opposite side.

00:16:20.980 --> 00:16:22.148
And if you need 
a little more here,

00:16:22.148 --> 00:16:24.417
you can actually 
take the bottom leg,

00:16:24.417 --> 00:16:27.987
cross that ankle over the
top leg for a deeper stretch.

00:16:27.987 --> 00:16:31.154
We'll do it again on the
other side if you want to do it.

00:16:31.154 --> 00:16:34.364
Alright. Take it through center.

00:16:35.628 --> 00:16:38.631
One more time to each side.

00:16:38.631 --> 00:16:40.299
Again, you can 
take that bottom leg,

00:16:40.299 --> 00:16:45.004
cross it over the 
top for a deeper stretch.

00:16:47.251 --> 00:16:49.342
Start to relax 
through the torso.

00:16:49.342 --> 00:16:51.344
Come back through center.

00:16:51.344 --> 00:16:54.814
Final side, relax 
through the shoulders.

00:16:54.814 --> 00:16:57.609
Soften through the jaw.
Let your head get heavy.

00:17:00.457 --> 00:17:02.655
And then we'll bring it 
all the way through center.

00:17:02.655 --> 00:17:04.891
Hug the knees into the chest.

00:17:04.891 --> 00:17:07.760
You can grab the outer edges of
the feet if that's available.

00:17:07.760 --> 00:17:11.564
Maybe just grabbing part of your
pant leg or palms on the shins

00:17:11.564 --> 00:17:13.933
or just below the knee.

00:17:13.933 --> 00:17:15.668
We're going to 
squeeze everything up and in.

00:17:15.668 --> 00:17:17.036
Squeeze, squeeze, squeeze.

00:17:17.036 --> 00:17:20.049
Lift your head, your neck,
your shoulders.

00:17:20.049 --> 00:17:21.540
Feel the curvature in the spine

00:17:21.540 --> 00:17:25.535
as you breathe in 
for three, two, one.

00:17:25.535 --> 00:17:29.146
And exhale for 
three, two, one.

00:17:29.146 --> 00:17:31.720
One more time, 
breathe in for three,

00:17:31.720 --> 00:17:33.118
two, one.

00:17:33.118 --> 00:17:36.810
And exhale for three, two

00:17:36.810 --> 00:17:39.278
and release 
everything on the one.

00:17:39.278 --> 00:17:42.761
Yes, extend one leg out,
then the other.

00:17:42.761 --> 00:17:45.431
Inhale, reach your fingertips
all the way up and overhead.

00:17:45.431 --> 00:17:48.701
Big, full body stretch here.
Ready? Take up space.

00:17:48.701 --> 00:17:51.671
Inhale, spread the fingertips,
spread the toes.

00:17:53.305 --> 00:17:57.871
And exhale, Shavasana, hands
come down gently at your sides.

00:17:57.871 --> 00:17:59.151
We're not gonna 
be here long today.

00:17:59.151 --> 00:18:02.817
Of course you can always 
pause the video and stay here

00:18:02.817 --> 00:18:04.951
as long as 
you like, my darlings.

00:18:08.925 --> 00:18:13.159
But wow, this 
notion of digging in,

00:18:13.159 --> 00:18:15.261
allowing yourself to dig in.

00:18:18.731 --> 00:18:19.699
You'd be surprised.

00:18:19.699 --> 00:18:22.183
There are moments where

00:18:23.703 --> 00:18:27.914
we're gifted with 
something really special.

00:18:29.008 --> 00:18:30.743
And they're all 
these things that say

00:18:30.743 --> 00:18:33.603
ah, this is so special.
Thank you, universe.

00:18:33.603 --> 00:18:36.163
And then we forget we have
the tools to really dig in.

00:18:38.084 --> 00:18:40.350
So sometimes we miss the moment.

00:18:44.490 --> 00:18:46.993
Maybe we have some 
fear or vulnerability there,

00:18:46.993 --> 00:18:50.910
so we turn and 
walk away before even

00:18:54.954 --> 00:18:56.672
giving it a chance. (chuckles)

00:18:56.672 --> 00:18:58.850
I know speaking very broadly,
I love you guys.

00:18:58.850 --> 00:19:00.597
Here we go, 
take a deep breath in.

00:19:02.174 --> 00:19:04.143
Exhale, relax the shoulders.

00:19:11.432 --> 00:19:14.149
Digging practice, 
whatever that means to you.

00:19:15.085 --> 00:19:19.859
Being present and knowing 
that we are worthy enough

00:19:19.859 --> 00:19:23.473
to be in the moment, 
to seize the day, if you will.

00:19:27.033 --> 00:19:29.304
Don't let it pass you by, right?

00:19:31.771 --> 00:19:35.875
Take one more cycle of
breath here to just embody this

00:19:35.875 --> 00:19:37.777
stillness, surrender everything.

00:19:37.777 --> 00:19:39.979
Allow, release, let go.

00:19:39.979 --> 00:19:42.448
Give yourself permission to
do absolutely nothing here

00:19:42.448 --> 00:19:45.181
for but just one moment.

00:19:59.165 --> 00:20:01.190
Then gently begin 
to deepen your breath.

00:20:03.284 --> 00:20:07.102
Wiggle your fingers,
wiggle your toes.

00:20:09.956 --> 00:20:12.436
And when you're ready,
kiss the palms together.

00:20:15.281 --> 00:20:17.850
Palm to palm, 
this holy palmer's kiss.

00:20:17.850 --> 00:20:19.618
Bringing those thumbs 
right up to the third eye.

00:20:19.618 --> 00:20:21.432
Give yourself a 
little massage here.

00:20:22.233 --> 00:20:23.841
Right on the forehead, why not?

00:20:26.358 --> 00:20:29.462
Lean in, my darlings.
I shall as well.

00:20:29.462 --> 00:20:31.230
Thank you for 
showing up here today.

00:20:31.230 --> 00:20:33.613
I look forward to 
seeing you mañana.

00:20:33.613 --> 00:20:35.117
Take a deep breath in.

00:20:36.268 --> 00:20:37.762
And exhale to whisper

00:20:39.188 --> 00:20:40.710
Namaste.

00:20:43.269 --> 00:20:47.502
(upbeat gentle music)