WEBVTT

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- Howdy everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 17 and today 
we synchronize our watches,

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we synchronize our hearts,
we synchronize our brains all in

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the name of self love and
self care and we synchronize the

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movement with the breath.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,

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let's begin in a nice, 
comfortable seat of your choice.

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Come on down to 
the ground and, as always,

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take your time 
getting there, right?

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The yoga, it's already begun.

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Right, it started the 
moment you made the decision

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to show up for yourself today.

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So take your time.

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Enjoy coming into this first
shape and when you get there,

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just sit up nice and tall,
you can find a soft, easy sway.

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We're kind of 
re-patterning the rigid

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beginning that some of us

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may or may not have 
been used to in the past.

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And using this at-home yoga to

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really find that 
sense of self, of ease.

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Yeah, Benji! Get it!

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I don't know if 
my mic picked that up

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but it was a nice long sigh.

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Benji returning home.

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So find some soft, easy movement
here once you get settled in.

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And again, we're 
signaling the brain,

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oh, we're not kind of 
coming into this shape,

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checking off Sukhasana.

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We're coming back inward, right?

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Coming back home, 
coming back into our bodies.

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And you might find right away
that you're noticing a busy mind

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or some congestion perhaps in
the body energetically or even

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physically or sore 
and so just remember,

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this is part of our journey,
our exploration,

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the commitment to really look
inside but then you have to be

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willing to see what's there.

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So whatever 
you're showing up with,

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it's all good.
Pay attention.

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As you're ready, 
begin to deepen your breath.

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Using that inhale 
to find a gentle lift,

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an expansion, and then 
remember what comes

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after the lift 
and the expansion.

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Naturally, a softening.

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So play with that 
here as you get settled in.

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Day 17.

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If you feel comfortable,
close your eyes.

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Allow the sound of 
my voice to guide you.

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If that's not 
right for you today,

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for whatever reason, just take
your gaze and gently drop it

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down past your nose as we 
continue to inhale deeply.

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And exhale nice and slow.

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Days 17 where we work

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to synchronize.

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What's that you say?

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Marrying the breath 
to the movement today,

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the movement to the breath.

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So taking some time 
to really sync the two

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and explore what that 
process is or could be, right?

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This is, in my opinion, very
necessary for us to continue

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this journey and grow our
practice here together

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so I hope you enjoy.

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Starting nice and 
slow we'll ease in.

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On your next breath in,

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lift the shoulders up 
towards the ear lobes.

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Squeeze and lift.

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Breathe in, breathe in,
squeeze and lift,

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squeeze and lift.
We've done this before.

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You're gonna 
exaggerate it today.

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Take the elbows back,
shoulders back.

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Shoulder blades kiss 
together and as you exhale,

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slide them down the back body.

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Lots of space between 
the ears and shoulders.

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Again, inhale, squeeze and lift.

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Nice and easy lifting 
up out of the side body.

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Squeeze and lift,
squeeze and lift.

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Lift, lift, lift, squeeze.

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Then send the 
shoulder blades together.

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Imagine you're 
pinching that pencil.

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And then on an exhale, 
they slide down the back body.

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Starting to sit up 
a little taller here.

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Big breath in.

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Squeeze and lift, 
squeeze and lift.

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And then taking it back 
and down on the exhale.

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Again, inhale, squeeze and lift.

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Really exaggerating 
this movement,

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whatever that means to you.

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Send it back and 
down as you breathe out.

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Alright, once more, big inhale.

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Big gesture in the shoulders.

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Take it back and 
down as you exhale.

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Awesome, drop the 
chin to the chest.

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Palms are gonna come to rest
gently on the knees or thighs

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if they are not already.

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And then you 
decide what feels best.

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Palm face up or palms face down.

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So you're starting to just make
more decisions on the mat

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based on how you feel.

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Alright, then bow 
the chin to the chest.

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We're just hanging 
out here for a second.

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Notice if you've 
collapsed in the spine.

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See if you can 
sit up nice and tall.

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Good, take a deep breath in.

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Exhale, drop the 
shoulders down just a bit more.

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And then small circles 
with the nose one way.

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And then the other way,
whenever you're ready.

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Oh, yeah.

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Okay, bring the 
head over the heart,

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the heart over the pelvis.

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Find that alignment 
and fingertips

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are going to 
go out left to right.

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Benji.

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Alright, listen carefully, nice 
and slow, we're gonna inhale.

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Keep the palms face down as you

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send the fingertips 
out left to right.

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Just like in our Warriors,

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think beyond the 
physical body, right?

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So there's energy 
moving out past the fingertips.

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Pull the pinkies back,
open your heart,

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lift your chest, feel that 
opening through the pecs.

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Take a deep breath in here.

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Feel that expansion through
all four sides of the torso.

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Then nice and slow, 
you're gonna bend the elbows.

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And on the exhale we're 
gonna bring the palms together

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Anjuli Mudra at the heart.
We know this, beautiful.

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Now drop your 
chin to your chest.

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We're gonna bring the hands
behind the back of the neck.

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And on your next big inhale,
send the fingertips all the way

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up towards the sky.

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Lengthening through all 
four sides of the torso.

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Big breath in here.

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And use your exhale,
palms face down.

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Just slowly, 
slowly come back to one.

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Alright, seeing if we can marry
the movement to the breath,

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the breath with the movement.

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So can the breath be 
the fuel for the movement?

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Let's find out.
Here we go.

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Inhale, halfway lift.
Palms face down.

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Just come to this position.

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Pull the pinkies back.
Lift up through the chest.

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Beautiful.

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Go ahead and take 
another big sip of air in here.

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And sync up here.
Exhale, palms come together.

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Nice and slow.
Good, chin to chest.

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Reach behind. 
On your next inhale,

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lift it all the way up.
Big breath in.

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And on the exhale,
float it down.

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Fingertips kiss the earth.

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Alright, let's giddy up.
Inhale, halfway lift.

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Fingertips out left to right.

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Right away, exhale,
palms together,

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Namaste.

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Chin to chest, reach behind.

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Inhale, lift it all the way up.

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Exhale, press it down.

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Good, now we're 
gonna slow down the breath.

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See if you can 
enlongate your inhale,

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elongate your exhale.

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Ready?

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Inhale, 
fingertips left to right.

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Exhale, palms 
together at center.

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Retain the breath here, hold it.

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Chin to chest, reach behind.

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Big inhale lifts 
you all the way up.

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And exhale to float 
it down nice and slow,

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don't rush it.

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Alright, let's go, inhale.

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Left to right.

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Exhale, nice and slow,
empty it out,

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palms together the heart.

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Chin to chest, 
reach behind, you got this.

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Slow it down.
Big inhale all the way up.

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Exhale, press the palms down.

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Now, maybe closing your 
eyes or softening your gaze,

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using the sound of 
my voice to guide you.

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Inhale fingertips,
left to right.

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Exhale, hands to heart.

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Chin the chest, reach behind.

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Big inhale lifts 
you all the way up.

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Exhale, pressing it down.

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Energy in the fingertips.

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Stick with it, stay focused.

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Inhale, halfway, left to right.

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Exhale, palms together, Namaste.

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Good, chin to chest,
reach behind.

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Inhale lifts you all the way up.

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And exhale, floating it down.

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Twice more, stick with it.

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Nice and heavy in the hips,
inhale, halfway lift.

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Exhale, hands to heart.

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Chin to chest, reach behind.

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Big inhale all the way up.

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Exhale, float it down,
nice and slow.

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Last one, inhale, spread
the fingertips left to right.

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Exhale, hands to heart.

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Pause, retain the breath.
Chin to chest.

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Reach behind, 
palms kiss together.

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Breathe into all four sides of
the torso as you lift it up.

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Good, exhale,

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caressing an imaginary 
cloud or pillow or

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blanket in the air all the
way down as you breathe out,

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breathe out, breathe out,
breathe out, breathe out.

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Fingertips kiss the earth.

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Close your eyes.

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Pause, observe.

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Notice how you feel.

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Then bat the eyelashes open.

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Oh, hello.

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And let's come 
forward onto all fours.

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Take your time.

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Any soft, easy movement 
that you like here,

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take it away.
Checking in with the wrists.

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Curling the toes,

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stretching through the 
fascia of the foot, the feet.

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Petting your darling 
animal if you have one nearby.

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Mine sounds like a 
little piggy today.

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And then I'll meet you 
in some spinal flexion.

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Let's do a couple Cat-Cows,
your version.

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You can take it off 
the railroad tracks.

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You can stick with 
a structured movement.

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Bring your breath.

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Remember, the 
breath always comes first.

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So when and if in your practice

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you feel inspired to freestyle

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or if your guide inspires

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you to find what feels good,

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wink, wink, wink,

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let it start with the breath.

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Always a good idea to let the
breath inspire that movement.

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So on that note, we're gonna
take it to Downward Facing Dog

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but resists my cue. Right?

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So resist the urge to just
kind of go there because I said

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Downward Facing Dog.

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See if you can find 
a fun way to get there.

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We're in the second half 
of this journey now, it's time.

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So take your time.
And if you're like,

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"I don't know what 
to do, Adriene." It's all right.

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You do know what to do 
and I'll just meet you there.

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Downward Facing Dog.

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Just two Downward Dogs here.
Oh, sorry, buddy.

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Scared him (laughs).

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Aw.

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Hips up high eventually.

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Hands lovingly 
glued to the earth.

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We're going to 
pedal it out here.

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We're just gonna 
continue that same little dance.

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Letting the breath 
inspire the movement here.

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Check in with your 
body here on Day 17.

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I like when I wear baggy
shirt or like a sweatshirt to

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practice, especially at home,
'cause you kinda just come into

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your own little 
private love fort here.

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Oh, it's the simple
things in life, you guys.

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Alright, take 
baby steps to the top.

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Nice and slow, crawl it forward.

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Enjoy the journey 
from the back of the mat

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to the front of the mat.
It's a humbling one.

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It's a beautiful one.

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So tap into that humility.

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And we'll meet in Forward Fold.

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Feet hip width 
apart or flush together.

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Just nice conscious footing,
your choice.

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Take a second to shake the head.

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Soften through the neck.

00:14:46.119 --> 00:14:48.121
Ground through the feet.

00:14:53.025 --> 00:14:55.394
And when you're ready, we'll
bend the knees generously,

00:14:55.394 --> 00:14:58.765
bringing the belly toward the
tops of the thighs and with a

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little energy today, see if you
can roll up through the spine,

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nice and slow.

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So energy doesn't mean rush, but
just whatever that means to you.

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Find a new connection.

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Mountain Pose.

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When you get there, 
take a deep breath in.

00:15:20.953 --> 00:15:21.921
Enjoy.

00:15:23.897 --> 00:15:26.983
And use the exhale to 
relax your shoulders down.

00:15:28.094 --> 00:15:30.795
And this is a little

00:15:33.679 --> 00:15:36.769
synchronization moment that
I take with me everywhere.

00:15:36.769 --> 00:15:38.371
Seems so basic, right?

00:15:38.371 --> 00:15:40.873
But we talk about 
this on the channel a lot.

00:15:40.873 --> 00:15:43.376
You know, anywhere you are,
if you need a little vinyasa

00:15:43.376 --> 00:15:45.311
moment, you can 
take a deep breath in.

00:15:45.311 --> 00:15:48.958
Find a lift, wherever that is,
whatever that means for you.

00:15:48.958 --> 00:15:50.249
And then use the exhale to

00:15:50.249 --> 00:15:54.520
actively draw your 
shoulders back and down.

00:15:54.520 --> 00:15:56.222
So shoulder blades 
kiss together and down.

00:15:56.222 --> 00:15:58.024
And you can do 
this anytime, anywhere.

00:15:58.024 --> 00:15:59.692
Big inhale to find the lift.

00:15:59.692 --> 00:16:02.128
Using an active exhale 
to draw the shoulders down.

00:16:03.762 --> 00:16:07.133
So many of you know 
this little ditty already.

00:16:07.133 --> 00:16:11.938
It can just serve as a reminder
but maybe this is your first

00:16:11.938 --> 00:16:14.841
time kind of 
unlocking that in your toolbox.

00:16:14.841 --> 00:16:18.044
Just a simple inhale to 
lift up wherever you are.

00:16:18.044 --> 00:16:19.224
Give it a try now.

00:16:19.896 --> 00:16:22.715
And an exhale to draw the
shoulders back and then down.

00:16:24.778 --> 00:16:27.520
And you can start to get really
nerdy with this tiny little

00:16:27.520 --> 00:16:31.157
ditty and find other 
things to turn on and lift

00:16:31.157 --> 00:16:32.491
as you drop the shoulders down.

00:16:32.491 --> 00:16:33.926
For instance, 
shoulders drop down,

00:16:33.926 --> 00:16:36.462
we find this lift up 
through the lower belly.

00:16:36.462 --> 00:16:38.598
We're just 
inspiring this connection.

00:16:38.598 --> 00:16:39.432
Right, so it happens.

00:16:39.432 --> 00:16:42.869
We veer off, we get distracted
or we start scrolling or we get

00:16:42.869 --> 00:16:46.239
swept up in an emotion 
such as anger or

00:16:46.239 --> 00:16:48.074
frustration or disappointment.

00:16:48.074 --> 00:16:49.876
And so it's nice to 
have these little tiny,

00:16:49.876 --> 00:16:52.945
itty bitty tool or things 
in our toolbelt that

00:16:52.945 --> 00:16:54.893
that really go a long way.

00:16:54.893 --> 00:16:57.450
Alright, so keep that in mind.

00:16:57.450 --> 00:16:59.501
Inhale, reach for the sky.

00:16:59.501 --> 00:17:01.020
Big stretch, big breath.

00:17:01.020 --> 00:17:03.823
Go ahead and practice here.
Exhale, drop the shoulders down.

00:17:05.272 --> 00:17:06.160
Beautiful.

00:17:06.160 --> 00:17:09.100
Take a deep breath in again,
spread the fingertips.

00:17:09.100 --> 00:17:11.244
And this time, as you exhale,
bend the knees,

00:17:11.244 --> 00:17:12.584
send 'em back.

00:17:13.199 --> 00:17:15.668
You're coming into a 
little Chair variation.

00:17:15.668 --> 00:17:17.403
So we're gonna 
draw the low belly in.

00:17:17.403 --> 00:17:19.438
We're just gonna 
wake up through the legs.

00:17:19.438 --> 00:17:20.640
Spread the fingertips.

00:17:20.640 --> 00:17:22.541
Palms are facing 
in towards each other.

00:17:23.473 --> 00:17:25.645
Now send the shins back.

00:17:25.645 --> 00:17:26.812
Send the bum back.

00:17:26.812 --> 00:17:29.649
Stay grounded through 
all four corners of the feet.

00:17:29.649 --> 00:17:32.251
Inhale in to look forward.
You got this.

00:17:32.251 --> 00:17:35.855
Exhale, you're just gonna take
your left hand drag it across

00:17:35.855 --> 00:17:38.190
your right arm as if you're
pulling back a bow and arrow and

00:17:38.190 --> 00:17:40.860
then send your left fingertips
back as far as they go.

00:17:40.860 --> 00:17:43.746
So they only go here, great.
We're working to open up space.

00:17:43.746 --> 00:17:45.464
Don't worry about the 
traditional Chair Pose here.

00:17:45.464 --> 00:17:47.867
Just keep those 
hips back, shins back,

00:17:47.867 --> 00:17:49.936
all four corners 
of the feet grounded.

00:17:49.936 --> 00:17:51.904
Inhale in again.

00:17:51.904 --> 00:17:53.639
Exhale to drop 
the shoulders down.

00:17:54.748 --> 00:17:56.309
Great, inhale, 
come back to center.

00:17:56.309 --> 00:17:58.454
Bring everything to center,
palms facing in.

00:17:58.454 --> 00:18:00.547
Gorgeous, exhale.

00:18:00.547 --> 00:18:02.848
Sit back, way back.
You got this.

00:18:02.848 --> 00:18:05.418
Good, inhale to look forward.

00:18:05.418 --> 00:18:08.086
Exhale, right 
fingertips now come across.

00:18:08.086 --> 00:18:10.489
We're starting to 
create a little heat.

00:18:10.489 --> 00:18:11.891
Welcome some heat.

00:18:11.891 --> 00:18:13.593
All the way across, all 
the way across the chest.

00:18:13.593 --> 00:18:15.461
Take it back as far as it goes.

00:18:15.461 --> 00:18:17.997
And again, if it's just 
here then that's all right.

00:18:17.997 --> 00:18:20.032
We're opening up 
through the front body still.

00:18:20.032 --> 00:18:22.168
Take your time.

00:18:22.168 --> 00:18:25.071
Great, dig into the heels, 
dig into the ball joint

00:18:25.071 --> 00:18:26.872
of the big toe, the ball 
joint of the pinky toe.

00:18:26.872 --> 00:18:28.507
You got this.
Inhale in.

00:18:28.507 --> 00:18:30.142
Exhale, relax 
your shoulders down.

00:18:30.142 --> 00:18:31.770
Sink a little lower.

00:18:31.770 --> 00:18:33.446
Great and then bring 
it all the way back.

00:18:33.446 --> 00:18:34.933
Inhale to center.

00:18:34.933 --> 00:18:37.316
Gorgeous, exhale, 
drop the shoulders.

00:18:37.316 --> 00:18:40.453
We rise up strong,
dig into the heels, inhale.

00:18:40.453 --> 00:18:42.455
Reach for the sky.

00:18:42.455 --> 00:18:44.190
Palms kiss 
together up and overhead.

00:18:44.190 --> 00:18:47.693
Draw your navel in and 
up as you melt the hands

00:18:47.693 --> 00:18:50.062
back down to heart center.

00:18:50.062 --> 00:18:52.437
Pause. Notice how you feel.

00:18:54.233 --> 00:18:56.369
Wonderful.
Inhale in deeply here.

00:18:56.369 --> 00:18:58.371
Big audible breath.

00:18:59.605 --> 00:19:01.040
Exhale completely.

00:19:01.040 --> 00:19:04.010
Nice audible breath, maybe
breathe out through the lips,

00:19:04.010 --> 00:19:05.390
the mouth.

00:19:07.940 --> 00:19:09.682
Excellent. Bring the 
hands to your waistline.

00:19:09.682 --> 00:19:10.916
Open your eyes.

00:19:10.916 --> 00:19:12.818
We're gonna slowly come 
to stand wide on the mat.

00:19:12.818 --> 00:19:16.529
Bring the feet just a little bit
wider than shoulder width apart.

00:19:17.823 --> 00:19:20.470
Toes pointing forward, 
grounded through the feet.

00:19:22.361 --> 00:19:24.997
Think of that upward current
of energy lifting you up,

00:19:24.997 --> 00:19:28.401
up, up through the front body
and then it does this beautiful

00:19:28.401 --> 00:19:32.505
like Tokyo 2020 
Olympics flip in the air

00:19:32.505 --> 00:19:34.640
and then down 
through the back body.

00:19:34.640 --> 00:19:35.741
So we have this upward current

00:19:35.741 --> 00:19:37.610
of energy through 
the front body.

00:19:37.610 --> 00:19:40.534
Downward current of 
energy through the back body.

00:19:43.416 --> 00:19:45.418
Little power pose here.

00:19:47.253 --> 00:19:50.656
Take another moment here to
simply notice how you feel and

00:19:50.656 --> 00:19:53.976
reestablish this relationship

00:19:53.976 --> 00:19:56.728
with conscious breath.

00:20:00.766 --> 00:20:03.335
Alright, here we go again.
Soft bend in the knees.

00:20:03.335 --> 00:20:04.503
Inhale, take up space.

00:20:04.503 --> 00:20:06.539
You're gonna send the 
fingertips out left to right.

00:20:06.539 --> 00:20:08.774
Own it here, take up space.
You got it.

00:20:08.774 --> 00:20:10.342
Pull the pinkies back.

00:20:10.342 --> 00:20:12.645
Lift up through the front,
ground through the back.

00:20:12.645 --> 00:20:15.481
Use this little 
ditty of inhaling to lift,

00:20:15.481 --> 00:20:17.853
relaxing the 
shoulders on the exhale.

00:20:19.385 --> 00:20:21.153
Good, take one 
more deep breath in.

00:20:21.153 --> 00:20:23.789
As you do so, think about 
drawing energy up from the

00:20:23.789 --> 00:20:25.422
arches of the feet here.

00:20:25.422 --> 00:20:26.892
Mhmmm, nice.

00:20:26.892 --> 00:20:29.662
Then exhale, bring the 
palms together at the heart.

00:20:29.662 --> 00:20:31.197
Same thing as before.

00:20:31.197 --> 00:20:32.731
Beautiful chin to chest.

00:20:32.731 --> 00:20:35.374
But try to keep the 
torso nice and long.

00:20:37.136 --> 00:20:39.071
Great, then reach behind.

00:20:39.071 --> 00:20:41.540
Inhale, carve a 
line with the nose,

00:20:41.540 --> 00:20:44.410
just like we've been doing, push
that little ball of yarn forward

00:20:44.410 --> 00:20:46.686
as you reach all the 
way up towards the sky.

00:20:47.346 --> 00:20:49.148
So we're pressing 
away from the earth.

00:20:49.148 --> 00:20:52.051
We're reaching 
up towards the sky.

00:20:52.051 --> 00:20:55.621
And then take a deep breath in 
here as you just find a little

00:20:55.621 --> 00:20:58.090
stretch in the side body.

00:20:58.090 --> 00:21:00.326
And on your exhale, 
be true to your exhale,

00:21:00.326 --> 00:21:02.328
go ahead and 
release the fingertips down.

00:21:06.499 --> 00:21:08.857
Good, take one
cycle of breath here, in.

00:21:10.679 --> 00:21:12.014
And out.

00:21:13.402 --> 00:21:16.536
Alright, let's go again.
Soft bend in the knees.

00:21:16.536 --> 00:21:18.758
Inhale, send the 
fingertips out left to right.

00:21:20.446 --> 00:21:22.248
Exhale, palms heart center.

00:21:24.282 --> 00:21:26.218
Chin to chest, reach behind.

00:21:26.218 --> 00:21:29.188
Follow with me here, 
big inhale, reach for the sky.

00:21:29.188 --> 00:21:31.690
Draw energy up through
the arches of the feet.

00:21:31.690 --> 00:21:33.626
Exhale, press the palms down,

00:21:33.626 --> 00:21:36.996
all the way 
fingertips to your sides.

00:21:37.621 --> 00:21:39.932
Good, picking up 
the pace of it, inhale.

00:21:39.932 --> 00:21:41.053
Left to right.

00:21:42.353 --> 00:21:44.240
Exhale to heart center.

00:21:46.071 --> 00:21:49.175
Chin to chest, reach behind.

00:21:49.175 --> 00:21:50.376
Inhale all the way up.

00:21:50.376 --> 00:21:51.710
Reach, reach, 
reach, reach, reach,

00:21:51.710 --> 00:21:53.045
reach, reach, 
reach, reach, reach.

00:21:53.045 --> 00:21:54.246
Exhale, press it down.

00:21:54.246 --> 00:21:56.562
Energy in the fingertips 
lengthen through the crowd.

00:21:58.009 --> 00:21:59.752
See if you can find 
something new on this next one.

00:21:59.752 --> 00:22:01.946
Here we go, inhale.
Left to right.

00:22:03.956 --> 00:22:06.280
Exhale, Anjuli Mudra.

00:22:08.961 --> 00:22:11.697
Chin to chest, strong 
legs here, reach behind.

00:22:11.697 --> 00:22:13.699
Inhale, all the way up.

00:22:16.902 --> 00:22:20.239
Exhale, fingertips 
float down nice and slow.

00:22:21.674 --> 00:22:22.908
Again, find something new.

00:22:22.908 --> 00:22:24.410
Is it with the feet?
Is with the legs?

00:22:24.410 --> 00:22:26.568
Lifting the kneecaps?
Inhale, halfway lift.

00:22:28.948 --> 00:22:30.886
Exhale hands to heart.

00:22:33.185 --> 00:22:34.720
Chin to chest, reach behind.

00:22:34.720 --> 00:22:36.255
Life is good.
All the way up.

00:22:36.255 --> 00:22:37.362
Big breath in.

00:22:40.608 --> 00:22:42.761
And exhale float it down.
Last one.

00:22:42.761 --> 00:22:44.897
This time see if you 
can integrate the neck.

00:22:44.897 --> 00:22:46.298
What would that mean?

00:22:46.298 --> 00:22:49.535
Maybe using your nose 
to kind of follow the arms?

00:22:49.535 --> 00:22:51.153
Inhale, halfway lift.

00:22:52.605 --> 00:22:54.139
Exhale hands to heart.

00:22:56.519 --> 00:22:58.314
Reach behind.

00:22:58.314 --> 00:23:00.045
Last time, 
inhale all the way up.

00:23:03.158 --> 00:23:05.384
And exhale, float 
it all the way down.

00:23:05.384 --> 00:23:08.208
Fingertips are going to
interlace behind the back here.

00:23:08.921 --> 00:23:11.490
Bring the palms as 
close together as they come.

00:23:11.490 --> 00:23:12.891
You can always 
square at the wrists here,

00:23:12.891 --> 00:23:14.927
getting a nice 
stretch in the forearm.

00:23:14.927 --> 00:23:17.296
Draw that lower 
belly in just a bit.

00:23:17.296 --> 00:23:18.831
Find that lift up 
through the front,

00:23:18.831 --> 00:23:20.695
that grounding through the back.

00:23:23.527 --> 00:23:25.141
Big breath in here.

00:23:26.038 --> 00:23:27.806
Long breath out.

00:23:27.806 --> 00:23:30.476
Listen carefully, we're gonna 
turn the left toes in,

00:23:30.476 --> 00:23:31.810
turn the right toes out.

00:23:33.138 --> 00:23:34.461
Inhale.

00:23:34.461 --> 00:23:35.539
Lift your heart.

00:23:35.539 --> 00:23:37.570
Exhale, pull the 
right hip crease back.

00:23:38.355 --> 00:23:39.768
Beautiful.
Inhale in again.

00:23:39.768 --> 00:23:42.021
Carve a line 
with the nose, look up.

00:23:42.021 --> 00:23:43.625
Exhale, bend your front knee.

00:23:45.661 --> 00:23:46.625
Great.

00:23:46.625 --> 00:23:48.060
Does this feel familiar?

00:23:48.060 --> 00:23:49.428
Draw the navel in and up.

00:23:49.428 --> 00:23:51.130
Big breath in again.

00:23:51.130 --> 00:23:55.167
With the exhale, peel the 
right hip crease back,

00:23:55.167 --> 00:23:57.369
ground through the 
outer edge of that left foot

00:23:57.369 --> 00:23:59.004
and begin to look forward.

00:23:59.004 --> 00:24:03.108
Trying maybe to see your 
reflection here in the pond,

00:24:03.108 --> 00:24:05.110
hugging the low ribs in.

00:24:05.110 --> 00:24:07.313
Not coming all the way down into
Humble Warrior unless you're

00:24:07.313 --> 00:24:08.914
just really craving it.

00:24:08.914 --> 00:24:10.602
Keep this nice flat back.

00:24:11.579 --> 00:24:13.085
Engage your left inner thigh.

00:24:13.952 --> 00:24:15.954
Take a second here 
to lovingly refine.

00:24:15.954 --> 00:24:17.515
Use your breath.

00:24:21.593 --> 00:24:23.429
Great.
Keep the back leg strong.

00:24:23.429 --> 00:24:26.665
The root of this, the back
leg as you slowly release the

00:24:26.665 --> 00:24:30.882
fingertips down to come up,
big inhale, Warrior I.

00:24:30.882 --> 00:24:33.410
Yes. Awesome.

00:24:33.410 --> 00:24:37.109
Inhale to look up, 
spread the fingertips.

00:24:37.109 --> 00:24:38.744
Exhale, Warrior II.

00:24:38.744 --> 00:24:40.769
You can widen your 
stance if you need to.

00:24:41.671 --> 00:24:43.238
Great, pull it back.

00:24:44.550 --> 00:24:46.333
Lift your heart.

00:24:47.001 --> 00:24:48.928
Nice. 
Inhale in.

00:24:50.193 --> 00:24:51.695
Exhale, hands 
come to the waistline,

00:24:51.695 --> 00:24:53.559
we straighten the right leg.

00:24:53.559 --> 00:24:54.326
Beautiful.

00:24:54.326 --> 00:24:56.261
Then back to 
this power pose here.

00:24:56.261 --> 00:24:58.430
You can narrow your 
stance if you like or stay put.

00:24:58.430 --> 00:25:00.566
Just nice strong legs.

00:25:00.566 --> 00:25:02.304
Inhale in deeply here.

00:25:03.802 --> 00:25:05.270
Exhale to release the fingers.

00:25:05.270 --> 00:25:06.472
We're gonna interlace again.

00:25:06.472 --> 00:25:08.407
This time opposite thumb on top

00:25:08.407 --> 00:25:11.110
so the one that 
feels a little weird.

00:25:12.490 --> 00:25:14.279
And you know, we 
celebrate the weird here.

00:25:14.279 --> 00:25:15.528
So...

00:25:20.345 --> 00:25:23.983
You're like, "I know. I'm a
subscriber to this channel."

00:25:23.983 --> 00:25:25.858
(laughs)

00:25:25.858 --> 00:25:28.494
This time really actively 
draw their knuckles down.

00:25:28.494 --> 00:25:30.396
Just creating more space.

00:25:31.769 --> 00:25:33.465
Inhale.

00:25:33.465 --> 00:25:36.201
Upward current of 
energy through the front body.

00:25:36.201 --> 00:25:38.102
Exhale, exaggerating that

00:25:38.102 --> 00:25:41.140
downward current of 
energy through your back.

00:25:41.140 --> 00:25:43.175
And then when you're ready,
turn the right toes in,

00:25:43.175 --> 00:25:44.562
send the left toes out.

00:25:46.405 --> 00:25:47.813
Great, check it out.

00:25:47.813 --> 00:25:50.120
Inhale to lift the heart,
maybe look up.

00:25:51.049 --> 00:25:53.188
Exhale to relax 
the shoulders down.

00:25:54.153 --> 00:25:56.155
Inhale in again.

00:25:56.155 --> 00:25:58.290
Exhale, bend your left knee.

00:26:00.224 --> 00:26:01.393
Right?

00:26:01.393 --> 00:26:04.630
Hug the low ribs in, 
lengthen the tailbone down.

00:26:04.630 --> 00:26:08.267
Find that connection to
your middle, your center.

00:26:08.267 --> 00:26:10.436
And then here we go, 
strong, rooted.

00:26:10.436 --> 00:26:12.738
Should feel really 
connected in that back leg here.

00:26:12.738 --> 00:26:15.374
Engage your right 
inner thigh if you don't.

00:26:15.374 --> 00:26:16.742
Alright, peel the 
left hip crease back,

00:26:16.742 --> 00:26:17.709
deep breath in.

00:26:17.709 --> 00:26:18.811
Exhale, lean forward.

00:26:18.811 --> 00:26:22.815
Strong Sushumna, 
this strong midline here.

00:26:22.815 --> 00:26:24.716
Hugging the low ribs in.

00:26:24.716 --> 00:26:25.818
Sending your gaze forward.

00:26:25.818 --> 00:26:28.520
Give yourself that image,
this is that Zoolander moment.

00:26:28.520 --> 00:26:30.255
Like, "Who am I?"

00:26:30.255 --> 00:26:32.024
Looking in, 
lengthening through the crown,

00:26:32.024 --> 00:26:35.027
strong legs, shoulder 
blades still drawing together.

00:26:35.747 --> 00:26:38.427
There's a lot going on here.
Find your breath.

00:26:42.768 --> 00:26:43.569
Excellent.

00:26:43.569 --> 00:26:47.106
Then nice and steady,
fingertips drop down to come up.

00:26:47.106 --> 00:26:48.574
Keep that front knee bent.

00:26:48.574 --> 00:26:51.743
We inhale rise, 
lift the heart, Warrior I.

00:26:51.743 --> 00:26:54.346
Press into the outer 
edge of your back foot strong.

00:26:54.346 --> 00:26:55.914
I call this the lost Warrior.

00:26:55.914 --> 00:26:59.003
I feel like not many people 
are teaching Warrior I

00:26:59.003 --> 00:27:02.254
or practicing Warrior I.
But we are! We love you!

00:27:02.254 --> 00:27:03.589
You're number one to us!

00:27:03.589 --> 00:27:05.924
Okay, here we go. (laughs)

00:27:05.924 --> 00:27:08.293
Lift your head, your gaze up.

00:27:08.293 --> 00:27:09.695
Keep the neck integrated.

00:27:10.461 --> 00:27:12.164
Inhale in.

00:27:12.164 --> 00:27:14.528
Exhale, Warrior II.

00:27:14.528 --> 00:27:16.802
You got this.
Widen your stance if you like.

00:27:16.802 --> 00:27:19.147
Keep that front leg bent.

00:27:20.272 --> 00:27:22.480
Your legs might be tired.
We got this.

00:27:22.480 --> 00:27:24.943
You guys are doing great.
Day 17.

00:27:24.943 --> 00:27:27.212
Talk about a Warrior.
So awesome.

00:27:27.212 --> 00:27:28.313
Inhale in, you got this.

00:27:28.313 --> 00:27:29.519
One more breath.

00:27:30.516 --> 00:27:31.984
Exhale.
Hands come to the waistline.

00:27:31.984 --> 00:27:33.018
(sighs)

00:27:33.018 --> 00:27:34.586
Turn the left toes in.

00:27:34.586 --> 00:27:37.689
Option today to do
the heel-toe, heel-toe.

00:27:37.689 --> 00:27:40.526
Do-si-do, come
on, baby, let's go!

00:27:41.262 --> 00:27:42.027
Just kidding.

00:27:42.027 --> 00:27:45.497
Or maybe today you bend the
knees and we use this connection

00:27:45.497 --> 00:27:46.832
to center that 
we've been working on,

00:27:46.832 --> 00:27:48.166
this lift through the front,
ground through the back

00:27:48.166 --> 00:27:49.334
to hop the feet together.

00:27:49.334 --> 00:27:50.422
Ready? Give it a go.

00:27:53.815 --> 00:27:56.875
Whatever decision 
you made there, (chuckles)

00:27:56.875 --> 00:27:58.415
commit to it fully.

00:27:59.411 --> 00:28:02.648
And then we'll 
release the fingertips down.

00:28:02.648 --> 00:28:03.815
Take a deep breath in.

00:28:03.815 --> 00:28:05.967
Squeeze the 
shoulders up to the ears.

00:28:07.419 --> 00:28:10.514
And exhale, drop it out,
breathe out through your mouth.

00:28:12.442 --> 00:28:13.859
Drop it down.
Inhale.

00:28:14.894 --> 00:28:16.495
Exhale, let it go.

00:28:17.223 --> 00:28:18.892
And once more, make it awesome.

00:28:18.892 --> 00:28:20.320
Inhale, squeeze and lift.

00:28:21.293 --> 00:28:23.228
Exhale, let it go.

00:28:24.616 --> 00:28:26.132
Float the palms together.

00:28:26.132 --> 00:28:28.307
Last time, 
Anjuli Mudra at the heart.

00:28:28.307 --> 00:28:31.610
Bring the thumbs up to the third
eye and just take a second here.

00:28:31.610 --> 00:28:32.778
Feet grounded.

00:28:32.778 --> 00:28:34.513
Heart gently lifted.

00:28:34.513 --> 00:28:36.782
Reverent bow 
here of head to heart.

00:28:36.782 --> 00:28:39.685
Mind intelligence to 
the body intelligence.

00:28:39.685 --> 00:28:42.287
Find your breath.

00:28:42.287 --> 00:28:44.289
Listen to your song.

00:28:46.391 --> 00:28:49.494
So a little commitment here.

00:28:49.494 --> 00:28:51.496
A loving commitment.

00:28:53.699 --> 00:28:58.407
To respect the breath and this
marriage of movement and breath.

00:29:01.239 --> 00:29:04.376
From this day on to 
the end of this journey,

00:29:04.376 --> 00:29:05.877
and then I'll let 
you decide if you want to

00:29:05.877 --> 00:29:07.813
keep it going from there.

00:29:07.813 --> 00:29:10.182
Alright, so we'll put it
into practice again tomorrow.

00:29:10.182 --> 00:29:14.219
In the meantime, hopefully you
can find small ways or be open

00:29:14.219 --> 00:29:18.523
to small ways in which this
practice shows up off your mat.

00:29:18.523 --> 00:29:19.858
Thank you so 
much for being here.

00:29:19.858 --> 00:29:22.480
Take one more deep breath in.

00:29:23.595 --> 00:29:26.254
And we'll exhale to whisper

00:29:27.182 --> 00:29:28.661
Namaste.

00:29:30.743 --> 00:29:35.091
(upbeat gentle music)