WEBVTT

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- What's up, party people?

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 15.

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Ah, the halfway point.

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Today we take the opportunity
to celebrate that we're halfway

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through the journey and 
we also take the opportunity

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to hit the reset button.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends, 
let's begin today standing

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at the top of the mat.

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Stand up nice and tall.

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Just take a couple 
of seconds here to

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tune into the 
sound of your breath.

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And we're gonna start 
with some shoulders circles.

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So just loop their shoulders
a little forward, up and back.

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You can start to really feel
your feet on the ground here.

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Maybe find that soft 
bend in the knees that

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we're always talking about.

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So here we are 
at the halfway mark,

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the perfect opportunity to

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reset with a

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rejuvenating flow.

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Are you ready?

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Benji, are you ready?

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I'm ready. Let's go.

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Inhale, reach the 
arms all the way up.

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Big breath, big stretch.

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Exhale, float it down,
bend your knees.

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Forward Fold.

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On an inhale, halfway lift.
Keep it soft and easy.

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Again, soft bend 
in the knees here.

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No need to push or force.

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And then exhale 
to soften and fold.

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Great, inhale, 
reach for the sky,

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root to rise here.
Big breath, big stretch.

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Stand up nice and tall.

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Exhale all the way back down,
Forward Fold.

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Inhale lifts you up halfway.

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Find length in the neck,
pull the shoulders back.

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Exhale to soften and release.

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Listen carefully, from here bend
your knees you're gonna just

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crawl your toes all the 
way out and then hips up

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to Downward Facing Dog.

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Take a couple breaths 
here to find what feels good.

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Clawing through the fingertips,
stretching through the feet.

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See if you can find something
new here as we set out on the

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second half of our 
journey here within the 30 days.

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Then anchor through the right
heel and on your next inhale,

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slide the right leg up high.

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As you exhale, 
bend your right knee,

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shift it forward, 
step your right foot up

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into a nice low lunge.

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Go ahead and 
lower the back knee.

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Front knee over front 
ankle and just take some soft,

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easy movement here, as always,

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to create space 
and deepen your breath.

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If you are seeking 
a little more here,

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remember you can always 
walk to the left knee back,

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creating a little more space.

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Then inhale, 
come up off the fingertips,

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light a little fire in your core
as you open the chest, lift up.

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Then exhale, fingertips 
come back to the mat.

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We're gonna drag them all the
way back as we peel the right

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hip crease and flex the 
right toes towards the face

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for your runners stretch.

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Inhale in deeply here.

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As you exhale, 
roll through the right foot.

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Nice, we're gonna take the right
fingertips now over towards the

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left and we're gonna keep

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walking over towards 
the left side of the mat.

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As we pivot on that back foot, 
we're gonna come into that

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Standing Wide-
Legged Forward Fold.

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Alright, toes turn in.

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We find our version here.

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If you can see if you can relax 
the weight of the head over.

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Promoting a 
healthy blood flow here.

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Inhaling deeply, 
exhaling completely.

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Then inhale in again, 
find a soft bend in the knees.

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Exhale, roll it up 
all the way to standing.

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Stay grounded through the feet.

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Inhale, Star Pose, 
spread the fingertips,

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take up space.

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Exhale, Warrior II.

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Turn the right toes forward,
sink down nice and low,

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widen your 
stance if you need to,

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pull those pinkies back.

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Head over heart, heart over
pelvis here, strong legs.

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Today, keep that front 
knee bent as you send your

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right fingertips up and back.

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Peaceful Warrior.

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Inhale in here.

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Exhale to cartwheel all the
way back down to your lunge.

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Big inhale to find your twist.

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Right fingertips 
reach up towards the sky.

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Wiggle the 
right fingertips here.

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Good, and then exhale,
bring it all the way back down.

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Now from here, 
step the back foot up halfway,

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Pyramid Pose.
You've been here before.

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Fingertips on the earth or

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you can bring the 
hands of the waistline.

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Inhale in.

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Exhale, bend both knees 
kick your left foot back,

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return to your nice low lunge.

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Great, plant the palms.

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Strong core here, step the
right toes back, Plank Pose.

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Inhale in to look forward,
shift forward.

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Exhale, lower all the way 
to the belly with control.

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Try to keep your 
elbows hugging in.

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Good, press into 
the tops of the feet,

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loop the shoulders.

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Inhale, lift your heart,
Baby Cobra.

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Exhale, forehead 
releases towards the earth.

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Inhale, curl the toes under.

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Exhale, press up 
to all fours or Plank.

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Inhale in again.

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Exhale to Downward Dog.

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Take a second here, 
notice how you feel.

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Return to your breath.

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Try to find something new.

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Here we go, anchor 
through the right heel,

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inhale, lift the 
left leg up high.

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Claw through 
the fingertips here.

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Exhale, shift it forward,
bend your left knee,

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squeeze and lift and 
then step it all the way up,

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nice, low lunge.

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Back knee comes
to the earth softly, sweetly.

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And again, 
a little bit of a sway.

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You can walk that right knee
back if you want a little more.

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Front knee over front ankle.

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Just notice the 
patterns here in your left foot,

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maybe turning out or turning in.

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Toes point forward.

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And here we go, lighting 
a little fire in the belly.

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Loop the shoulders, 
inhale, open the chest,

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fingertips come 
off the mat, we lift up.

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And then exhale, 
fingertips back to the mat.

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We'll drag it back with the left
hip crease, runners stretch.

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Active through that left foot.

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Good, inhale in here.

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Empty it out.

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So really articulate 
through this left foot here.

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Rolling through that left foot.

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And here we go, swinging 
the left fingertips around,

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we'll lift the back knee.

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We'll start to turn to the right
edge of the mat now for our

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Standing Wide-
Legged Forward Fold.

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Your version.
Strong legs.

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Activate from the 
arches of the feet.

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Draw up, lift the kneecaps.

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If you can, 
let's experiment with relaxing

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the weight of the head over.

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Again, just promoting healthy
blood flow here, circulation.

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Then take a deep breath in.

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Use your exhale 
to bend your knees.

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From your center, from the
middle let's rise up strong.

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Feel that power in your 
feet as you ground down

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to lift up, take up space here.

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X marks the spot.

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Wiggle the fingertips,
inhale in, lift your heart.

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Exhale, Warrior II.

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So in this Warrior, think about
like sending energy way

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beyond your physical body.

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So we send the left 
fingertips out in front.

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We send the right fingertips out
in back and can you imagine that

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this energy, this line of energy
is going way beyond the fingers.

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Warrior II, stay nice 
and calm with your breath.

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Nice, long inhale.

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Nice, long exhale.

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Keep this front knee bent.

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We're building strength.

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You got this.

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Inhale, left fingertips 
reach up and back,

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Peaceful Warrior.
Relax the shoulders down.

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Tuck your chest slightly,
inhale in.

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Exhale with control 
from center we cartwheel

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all the way back down.
We pivot on the back foot.

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Here we go.
Leaning into that right hand.

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We're gonna inhale,

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send the left fingertips 
up towards the sky.

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Big twist.
Breathe into your belly.

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Wiggle the left fingertips.

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And then slowly bringing 
it back down to the lunge.

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Here we go.

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Stepping the back 
foot up just about halfway.

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We find our Pyramid Pose.

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The legs are straight, 
but knees are not locked.

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Beautiful, take one more
breath here, your version.

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You got it.

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Anchoring the mind in 
the sound of your breath.

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And then here we go, 
walking the fingertips forward,

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bend both knees, 
shoot the right leg back.

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Plant the palms, 
shoot the left leg back.

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Plank Pose.
Mhmmm.

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Listen carefully, we're gonna
dial the heart towards the left,

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turn the toes towards the left.

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You come on to the 
inner arch of your left foot

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and the outer edge 
of your right foot.

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Now press away from your
yoga mat with the right hand.

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As you inhale, lift your left
fingertips up towards the sky.

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Wiggle the fingertips.
You got this.

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Careful not to 
collapse in the neck.

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Use your vocabulary,
you have it.

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And we're gonna 
bring it back to center.

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Take a little break on 
the knees if you need to,

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otherwise keep 'em lifted.

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Here we go, pressing 
away from the yoga mat,

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lifting the heart up,

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then dialing our 
hearts towards the right.

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We come to the outer 
edge of the left foot,

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inner arch of the right foot

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and send the 
right fingertips up high.

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Side Plank variation.
Keep the neck nice and long.

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You got this for three, two,
wiggle the right fingertips and

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bring it back on the one.

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Feel free to 
lower the knees here,

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otherwise shift 
forward on the toes.

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Squeeze the elbows 
into the side body,

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lower all the way to the belly.

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Yes. (laughs)

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Inhale, we rise, Cobra.

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Exhale to soften and fold.

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Press up to all fours.

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You can go straight 
to Downward Dog here

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or you can join 
me in a Child's Pose.

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Three breaths.

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So you can choose 
your resting posture here

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three cycles of breath.

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In and out.
In and out.

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In and out.

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Downward Facing Dog, 
take your time getting there.

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That's where we will 
all meet all together now.

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When you get there, 
take a nice wide base.

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So hands are wide.
We've talked about that before.

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Same thing with the toes now.
Walk the toes out kind of wide.

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So we have a wide Dog.

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Then hug the low ribs in,

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feel that hollow 
body through the front.

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Press into your left palm.

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Then we're gonna take the right
hand and bring it to the outer

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edge of your left leg.

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Anywhere. Even if it's 
just for a moment.

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Down Dog Twist. What?!?

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Come back to center.

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Inhale in.

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Use what you got.

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Everything you've 
learned so far

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see if you can 
integrate, implement.

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Here we go, inhale.

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On an exhale, 
hug the low ribs in.

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We connect to the core.

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And then we take the 
left hand to the outer edge.

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Anywhere will work,

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even if it's just for 
a moment to test it out.

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Maybe bending that left elbow,
looking underneath the right

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armpit chest, Down Dog Twist.

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And then back to center.
You did amazing.

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Bend the knees.
Inhale to look forward.

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Exhale to make your
way to the top, your version.

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Inhale lifts you up halfway.

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Exhale to soften and fold.

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

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Big stretch.
Spread your fingertips.

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And exhale, hands to heart.

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Pause here.
Capture a bit of the magic.

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Listen to your breath 
and notice how you feel.

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Bend the knees, inhale, 
fingertips go down to come up.

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Big breath as 
you stretch up high.

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Exhale, bend the knees 
as you take it down low.

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Inhale, halfway lift,
your version.

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Long neck.

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Exhale to soften and fold.

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Plant the palms, just walk it,

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crawl back to 
Downward Facing Dog.

00:13:00.580 --> 00:13:02.582
Hips up high.

00:13:03.650 --> 00:13:06.686
Good, inhale, 
lift the right leg up high.

00:13:06.686 --> 00:13:08.287
Exhale, shift it forward.

00:13:08.287 --> 00:13:09.808
Step it all the way up.

00:13:10.890 --> 00:13:12.725
Lower the back knee here.

00:13:12.725 --> 00:13:15.748
When you're ready, inhale,
sweep the arms up and overhead.

00:13:17.263 --> 00:13:20.900
Exhale, listen carefully, from
here you're gonna come all the

00:13:20.900 --> 00:13:24.237
way into that runners stretch by
lifting the navel up and back,

00:13:24.237 --> 00:13:28.808
straightening that front leg
and then bowing forward into it.

00:13:28.808 --> 00:13:31.711
Beautiful, inhale, look forward.

00:13:31.711 --> 00:13:34.080
Roll all the way 
through your right foot.

00:13:34.080 --> 00:13:36.949
Here we go. Standing 
Wide-Legged Forward Fold.

00:13:36.949 --> 00:13:38.618
Bring the right hand around.

00:13:38.618 --> 00:13:41.954
Use your hands to walk it 
out towards the left edge.

00:13:41.954 --> 00:13:45.224
Ground through the feet,
toes turning in.

00:13:45.224 --> 00:13:46.759
Relax the weight 
of the head down.

00:13:46.759 --> 00:13:48.061
If it's available to you,

00:13:48.061 --> 00:13:51.764
maybe come on to 
the hands or the elbows.

00:13:51.764 --> 00:13:53.556
If it's not, 
don't worry about it.

00:13:53.556 --> 00:13:57.503
Embrace exactly who you 
are and where you are today,

00:13:57.503 --> 00:13:59.238
it's awesome.

00:13:59.238 --> 00:14:00.506
Inhale in.

00:14:00.506 --> 00:14:02.875
Everyone, exhale,
bend your knees, roll it up.

00:14:02.875 --> 00:14:04.777
Strong legs here.

00:14:04.777 --> 00:14:06.212
Hands are gonna 
come to the waistline.

00:14:06.212 --> 00:14:08.965
This is our superhero posture.

00:14:10.550 --> 00:14:12.841
Beautiful, 
pause here, breathe in.

00:14:14.427 --> 00:14:16.262
And empty it out.

00:14:18.324 --> 00:14:20.126
Good, inhale, Star Pose.

00:14:20.126 --> 00:14:22.495
Send the fingertips 
all the way out.

00:14:22.495 --> 00:14:25.765
Exhale, palms come together
and back down to the heart.

00:14:25.765 --> 00:14:28.854
You're gonna bring one heel in,
then the other.

00:14:28.854 --> 00:14:31.073
And yeah, you guessed it.

00:14:31.073 --> 00:14:33.840
We're here to hit the
reset button, stir the pot.

00:14:33.840 --> 00:14:36.309
Meet your comfortable 
edge and surprise yourself.

00:14:36.309 --> 00:14:37.819
Get down low.

00:14:40.747 --> 00:14:45.151
Get down low.
That's what I sounded like.

00:14:45.151 --> 00:14:49.076
Okay, lift your right heel.
We got this. Drop it.

00:14:49.076 --> 00:14:51.257
And lift your left heel.

00:14:51.257 --> 00:14:53.384
Drop it.
Optional to just stay here

00:14:53.384 --> 00:14:56.362
or lift both heels for three,

00:14:56.362 --> 00:14:59.031
two, get your center 
underneath you. And one.

00:14:59.031 --> 00:15:01.437
Drop the heels,
inhale, reach up.

00:15:01.437 --> 00:15:03.759
Take it to Warrior II.

00:15:06.219 --> 00:15:08.274
Front knee stays bent, 
Peaceful Warrior.

00:15:08.274 --> 00:15:10.054
Inhale, reach it back.

00:15:11.277 --> 00:15:14.147
And exhale, 
cartwheel all the way forward

00:15:14.147 --> 00:15:15.648
and through to your lunge.

00:15:15.648 --> 00:15:18.917
Next big inhale lifts you up,
right fingertips to the sky.

00:15:20.305 --> 00:15:22.688
And exhale back down, beautiful.

00:15:22.688 --> 00:15:24.557
Plant the palms, step it back.

00:15:24.557 --> 00:15:28.427
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

00:15:28.427 --> 00:15:30.997
Use your breath.
Let it guide you.

00:15:30.997 --> 00:15:33.187
We'll meet in 
Downward Facing Dog.

00:15:36.002 --> 00:15:38.871
When you get there, take a
big full I love you breath in.

00:15:40.822 --> 00:15:43.357
And a nice cleansing breath out.

00:15:46.112 --> 00:15:47.413
Second side, let's go.

00:15:47.413 --> 00:15:49.190
Inhale lift the 
left leg up high.

00:15:50.216 --> 00:15:51.450
Exhale, shift it forward.

00:15:51.450 --> 00:15:53.277
Bend that knee, 
squeeze and lift.

00:15:54.821 --> 00:15:58.191
Step it up.
Lower the back knee down.

00:15:58.191 --> 00:16:00.669
Crescent Lunge.
Inhale, reach for the sky.

00:16:01.847 --> 00:16:04.897
Okay, so from here, 
navel draws in and up.

00:16:04.897 --> 00:16:07.667
Reach a little higher 
from here, from your core,

00:16:07.667 --> 00:16:10.303
from the middle start to 
straighten that leg and then

00:16:10.303 --> 00:16:12.405
paint an imaginary 
wall with your hands.

00:16:12.405 --> 00:16:14.450
Down, down, down.
Runners stretch.

00:16:15.099 --> 00:16:16.475
Mhmmm.

00:16:17.269 --> 00:16:18.945
Inhale.

00:16:18.945 --> 00:16:21.047
Exhale, 
roll through the left foot.

00:16:21.047 --> 00:16:23.082
Take your left hand,
bring it around.

00:16:23.082 --> 00:16:26.285
We're gonna walk now 
across the right edge of the mat

00:16:26.285 --> 00:16:28.454
coming into Prasarita.

00:16:28.454 --> 00:16:30.923
Let the weight 
of the head soften.

00:16:30.923 --> 00:16:33.459
Even if you're working 
with hands on the thighs.

00:16:33.459 --> 00:16:35.674
Just try to let the 
weight of the head soften.

00:16:37.285 --> 00:16:40.489
Working to get that 
head below the heart here.

00:16:43.402 --> 00:16:44.370
Maybe, right?

00:16:44.370 --> 00:16:47.006
Maybe not, maybe 
that's not for you.

00:16:47.006 --> 00:16:50.076
Together let's 
take a deep breath in.

00:16:50.076 --> 00:16:51.978
Use the exhale to 
ground through the feet,

00:16:51.978 --> 00:16:54.981
lift the kneecaps,
tone the quads, roll it up.

00:16:54.981 --> 00:16:56.415
You got this.

00:16:56.415 --> 00:16:58.417
Hands come to the waistline.

00:16:58.417 --> 00:17:01.254
Power pose here.
Whatever happened, reset here.

00:17:01.254 --> 00:17:04.590
Use this moment to inhale in.

00:17:04.590 --> 00:17:07.078
And exhale, land.

00:17:07.078 --> 00:17:08.694
Step into your power.

00:17:08.694 --> 00:17:09.996
Beautiful.

00:17:09.996 --> 00:17:13.399
Inhale, spread the fingertips,
reach up high.

00:17:13.399 --> 00:17:15.334
Take up space.

00:17:15.334 --> 00:17:19.438
And palms come together 
and back down to the heart.

00:17:19.438 --> 00:17:21.874
Bring one heel in,
bend that knee.

00:17:21.874 --> 00:17:24.110
Then the other, bend your knees.

00:17:24.110 --> 00:17:27.280
Get down low, here we go.
We got this.

00:17:27.280 --> 00:17:28.547
Now lift the left heel up.

00:17:28.547 --> 00:17:30.750
Just the left heel.

00:17:30.750 --> 00:17:32.785
Drop it down.
Keep breathing, get down low.

00:17:32.785 --> 00:17:34.153
Lift the right heel,
just the right heel.

00:17:34.153 --> 00:17:36.222
Press into your pinky.

00:17:36.222 --> 00:17:38.224
Good, now stay 
here nice and low.

00:17:38.224 --> 00:17:40.092
Breathing, meeting 
your comfortable edge.

00:17:40.092 --> 00:17:41.893
Do not give up.
Stick with it

00:17:41.893 --> 00:17:44.530
or lift both heels for three.

00:17:44.530 --> 00:17:46.832
Lift 'em up high.
Two, sink down low.

00:17:46.832 --> 00:17:48.067
And on the one.

00:17:48.067 --> 00:17:50.636
Yay! Drop the heels.
Reach up towards the sky.

00:17:50.636 --> 00:17:55.120
Blossom into Virabhadrasana II,
here we go.

00:17:55.120 --> 00:17:57.209
Can you find something new here?

00:18:01.377 --> 00:18:03.149
Return to the 
sound of your breath.

00:18:03.149 --> 00:18:04.363
Steady.

00:18:06.919 --> 00:18:08.321
Try to keep 
this front knee bent.

00:18:08.321 --> 00:18:09.822
If you're working 
on building strength,

00:18:09.822 --> 00:18:13.526
it's gonna want to creep up
here so keep it nice and low.

00:18:13.526 --> 00:18:15.595
Left fingertips reach 
forward, up and back.

00:18:15.595 --> 00:18:18.531
Peaceful Warrior on an inhale.

00:18:18.531 --> 00:18:20.733
Then on an exhale, 
hug the low ribs in.

00:18:20.733 --> 00:18:22.368
Cartwheel, take up space.

00:18:22.368 --> 00:18:25.504
Come all the way 
through and into your lunge.

00:18:25.504 --> 00:18:28.441
Big breath sends the 
left fingertips up high.

00:18:30.055 --> 00:18:32.574
And exhale to 
bring it back down.

00:18:32.574 --> 00:18:33.879
Beautiful.

00:18:33.879 --> 00:18:36.082
Plant the palms.
Last call for vinyasa here.

00:18:36.082 --> 00:18:38.551
Feel free to skip it, 
go straight to Down Dog.

00:18:38.551 --> 00:18:39.585
We'll come through to Plank.

00:18:39.585 --> 00:18:42.955
You can do a 
Half Plank here working,

00:18:42.955 --> 00:18:46.225
you know, where it 
feels right for you today.

00:18:46.225 --> 00:18:48.995
So belly to Cobra, 
Chaturanga to Upward Facing Dog.

00:18:48.995 --> 00:18:52.503
If you want to insert 
a couple of pushups here,

00:18:52.503 --> 00:18:54.467
go for it.

00:18:54.467 --> 00:18:57.837
And I'll meet you in 
that Downward Facing Dog.

00:19:06.021 --> 00:19:07.847
Here we go. When you 
get there all together now,

00:19:07.847 --> 00:19:10.850
a couple of cleansing breaths.
Let's hit the reset button.

00:19:10.850 --> 00:19:12.618
Get ready for Lion's Breath.

00:19:12.618 --> 00:19:14.687
Big inhale in 
through the nostrils.

00:19:15.693 --> 00:19:17.966
Exhale, Lion's Breath.

00:19:17.966 --> 00:19:19.399
Stick your tongue out.

00:19:20.626 --> 00:19:23.195
Twice more, inhale.

00:19:23.195 --> 00:19:25.628
Exhale, Lion's Breath,
tongue out.

00:19:27.566 --> 00:19:29.969
Come on, surprise yourself.
One more, inhale in.

00:19:31.231 --> 00:19:33.515
Melt the heart towards
the thighs, breathe out.

00:19:35.526 --> 00:19:39.729
Good. Slow, controlled 
descend of the

00:19:39.729 --> 00:19:44.016
knees down to kiss the earth.

00:19:44.016 --> 00:19:48.077
Swing your legs 
to one side, any side,

00:19:48.077 --> 00:19:52.916
and come through to 
lie flat on your back.

00:19:56.896 --> 00:19:59.879
When you get there, (chuckles)

00:19:59.879 --> 00:20:02.630
go ahead and hug 
the knees into your chest.

00:20:05.971 --> 00:20:08.607
Then take the knees wide.

00:20:08.607 --> 00:20:11.343
We're gonna reach 
the hands through,

00:20:11.343 --> 00:20:15.414
grab of the inner arches or
the outer edges of your feet.

00:20:15.414 --> 00:20:17.616
If we can't reach, 
no worries, you're not alone.

00:20:17.616 --> 00:20:21.120
Then you can take your hands
just below the knees or you can

00:20:21.120 --> 00:20:25.428
even use your pant leg or like
if your leg hair is super long

00:20:25.428 --> 00:20:28.127
you can just like wrap 
it around your knuckles

00:20:28.127 --> 00:20:32.298
and hold on your 
leg hair here. (laughs)

00:20:32.298 --> 00:20:34.300
Happy Baby Pose.

00:20:36.535 --> 00:20:39.739
Kicking the soles of 
the feet up towards the sky.

00:20:39.739 --> 00:20:42.708
Dropping the shoulders down
in socket and then using this

00:20:42.708 --> 00:20:45.945
little healthy push-pull to
find this yumminess in

00:20:45.945 --> 00:20:48.814
the hip socket, hip joint.

00:20:48.814 --> 00:20:51.717
If this is too much, 
one thing I like to suggest is

00:20:51.717 --> 00:20:53.252
to work one leg at a time here.

00:20:53.252 --> 00:20:56.288
So you have your opposite 
foot to kind of ground you.

00:20:57.494 --> 00:20:58.791
And work.

00:20:58.791 --> 00:21:00.693
If you are 
pretty open in the hips,

00:21:00.693 --> 00:21:03.996
then this is for everyone but
I'd like for you to really focus

00:21:03.996 --> 00:21:08.501
on the cue of lengthening your
tailbone actively towards the

00:21:08.501 --> 00:21:10.503
front edge of your mat.

00:21:11.971 --> 00:21:15.034
And then when 
you feel like you're

00:21:16.219 --> 00:21:18.611
guided into it, explore.

00:21:18.611 --> 00:21:21.113
Close your eyes, 
maybe soften your gaze.

00:21:21.113 --> 00:21:22.448
Breathe deep.

00:21:22.448 --> 00:21:24.517
If soft, easy movement 
feels good here,

00:21:24.517 --> 00:21:28.220
you can extend one
leg and then the other, maybe.

00:21:28.220 --> 00:21:30.923
Again, reaching the soles of
the feet up towards the sky and

00:21:30.923 --> 00:21:33.841
dropping the weight 
of the shoulders down.

00:21:36.629 --> 00:21:37.897
Blissful baby.

00:21:48.975 --> 00:21:51.579
Awesome, take one 
more deep breath in here.

00:21:52.735 --> 00:21:54.780
And then slowly go 
ahead and release that.

00:21:54.780 --> 00:21:57.316
We'll bring the soles of the
feet to the earth and we're just

00:21:57.316 --> 00:21:59.852
going to windshield 
wiper the legs back and forth,

00:21:59.852 --> 00:22:03.098
back and forth until the legs
are extended all the way out.

00:22:05.057 --> 00:22:07.059
Then you can center 
yourself on your mat.

00:22:10.396 --> 00:22:12.231
Tick-tock the 
toes a little bit here.

00:22:12.231 --> 00:22:15.701
Just shaking out
through the ankles, the legs.

00:22:15.701 --> 00:22:18.204
Shimmy the shoulder blades
underneath your heart space and

00:22:18.204 --> 00:22:21.181
then allow your arms to 
rest gently at your side.

00:22:22.241 --> 00:22:23.943
Tuck the chin, 
lengthen through the neck,

00:22:23.943 --> 00:22:25.972
take the deepest breath.

00:22:26.946 --> 00:22:31.116
And as you exhale, allow the
weight of your body to release

00:22:31.116 --> 00:22:33.480
completely and 
fully into the earth.

00:22:36.822 --> 00:22:38.071
Be still.

00:22:42.828 --> 00:22:46.504
Allow your breath to soften into

00:22:47.545 --> 00:22:49.735
it's a natural rhythm,

00:22:49.735 --> 00:22:51.737
whatever that may be today.

00:22:57.343 --> 00:23:00.654
Relax your tongue in 
the base of the mouth here.

00:23:03.949 --> 00:23:06.128
And just notice how you feel.

00:23:27.806 --> 00:23:29.754
As you're ready,

00:23:31.699 --> 00:23:33.516
inhale lots of love in.

00:23:36.015 --> 00:23:40.019
Exhale lots of love out as you
slowly bring the palms together,

00:23:40.019 --> 00:23:42.206
thumbs up towards the third eye.

00:23:46.208 --> 00:23:47.458
Killing it.

00:23:50.529 --> 00:23:53.832
Thank you for 
showing up here today.

00:23:53.832 --> 00:23:55.567
Tomorrow, Day Sweet 16.

00:23:55.567 --> 00:23:56.602
I look forward to seeing you.

00:23:56.602 --> 00:24:01.140
In the meantime, 
continue to enjoy the ride.

00:24:04.743 --> 00:24:09.248
Remember that the 
breath always comes first.

00:24:09.248 --> 00:24:12.764
What an amazing tool for 
hitting the reset button.

00:24:14.927 --> 00:24:16.040
Inhale in.

00:24:17.534 --> 00:24:18.629
Exhale to whisper

00:24:19.627 --> 00:24:20.789
Namaste.

00:24:22.569 --> 00:24:26.909
(upbeat gentle music)