WEBVTT

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- Howdy everyone,
welcome to Home,

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your 30-day yoga journey.

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I'm Adriene and this is Benji,

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and today is day two: Intend.

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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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Welcome back.

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Let's begin in a nice,
comfortable seat.

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As you're ready, 
sit up nice and tall

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and right away,

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tuck the chin,

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lengthen through 
the back of the neck

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and begin to notice your breath.

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Settle in.

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If you're comfortable,
close your eyes,

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or maybe soften your gaze

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gently down past your nose.

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Relax your shoulders.

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And as you're ready, 
slowly bring the hands together,

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Anjuli Mudra.

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This prayer position, 
if you will, of the heart.

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Today's session is an 
important one, in my opinion.

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Because it helps us

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cultivate and create 
meaning behind the movement.

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I also really 
love giving intention

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or the invitation to intend

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it's own day because to me,

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it's so important

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in helping us 
remember and recognize

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that we have the 
power to cultivate

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and amplify the things 
that we want to see through,

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the things we want 
to see to fruition.

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So take a deep breath in here,

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and as you exhale, 
just drop your hands

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a little bit down in front of
your figurative heart space

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as you bow your head down.

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And it's in this shape 
that at the very least,

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you start to get a 
really awesome stretch

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in the back of the neck.

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But there's also 
an opportunity here

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to really see if you can

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set an intention.

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Something positive 
that will serve you

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in this process.

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Is there something 
you want to cultivate?

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Continue to 
gently deepen the breath

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as you ask 
yourself this question.

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What do you want to cultivate?

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What do you want to amplify?

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What would you 
like to see through?

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Begin to 
elongate your inhalations

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and extend your exhalation.

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What you intend can be simple.

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But what you 
intend is always potent.

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For our thoughts 
and words matter.

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They help shape our reality.

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A couple more breaths here

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to just see what you land on.

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Trust that whatever comes up

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is good.

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Perhaps it's 
simply I choose to be

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the best version of myself.

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Sweet.

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Then take a deep breath in.

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As you exhale, confirm it,

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consider it already done,
already so.

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And then slowly 
bat the eyelashes open.

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Lift your head up, 
stack up through the spine,

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lift through the 
crown of the head,

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fingertips come to your sides.

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Here we go, press 
the left palm down,

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inhale, reach the right 
fingertips up and overhead.

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See if you can keep 
your intention with you

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as you move 
through this practice,

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whatever that means to you.

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Alright, pull the 
right thumb back,

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maybe gaze up towards the sky,

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smell your armpit,

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and then slowly 
come back to center

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and switch to the other side.

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Right hand down, 
inhale, left arm up.

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Big side body stretch here.

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I love this idea of really

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focusing on intention,

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because it definitely changes

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the quality of your practice.

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It influences the way you move.

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Come back to center.

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We're gonna bring 
the palms together,

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Anjuli Mudra, and then 
take the fingertips down here.

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Fingertips down, elbows wide.

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See if you can lift 
up through the chest,

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you might have 
begun to collapse here.

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Totally normal, we're 
slowly building muscles

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to support the 
spinal column here

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in the seated position.
You've got this, for three,

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two, on the one, 
draw the fingertips up,

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interlace the fingers 
then press the palms forward,

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then continue the 
journey all the way up.

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Press your palms all 
the way up towards the sky,

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big breath, big stretch 
as you lift your heart

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and exhale to break free.

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Wiggle the fingertips,
rain it down.

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Beautiful, come forward onto
all fours, Tabletop Position.

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Find your foundation 
and when you're ready,

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dropping the belly,
opening the chest,

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taking a big sip of air in.

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Exhale, rounding 
through the spine,

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chin to chest, 
really emptying it out.

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Inhale, drop the belly,
open the chest.

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And exhale, round through.

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Now you are gonna take it away.

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You're gonna take the reins

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and begin to move 
through this Cat-Cow.

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And if you'd like,
as you're ready,

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you can already start to

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veer off the railroad tracks

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when it feels right,

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so that means using the 
structure as a starting point

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and then 
following your intention

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using this idea of recognizing

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and responding to 
influence your movement.

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Checking your body.

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Excellent, then bring it
back to a nice neutral spine.

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Take a deep breath 
in and as you exhale,

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drop the elbows 
where the hands are.

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Puppy Posture, 
walk the knees back.

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Heart-to-earth Pose.

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Tailbone up towards the sky,

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elbows really stay in line 
with the shoulder, remember,

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as we melt the heart 
down towards the earth,

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big shoulder opener here.

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Claw through the fingertips,
take a deep breath in.

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As you exhale, 
melt your heart down.

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One more cycle of breath here.

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Exhale.

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Beautiful, from here, 
press into the tops of the feet,

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carve a line with the nose
as you dig into the elbows,

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you're gonna slide all 
the way through to your belly.

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So nice and slow.

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Beautiful, 
press into the elbows,

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again, they're right 
underneath the shoulders here.

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Hips come to the earth,

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we press into the 
tops of the feet firmly,

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as we start to open 
up through the chest.

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Keep the back of the 
neck nice and long here.

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So careful not to clench.

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Tuck the chin, 
lengthen, Sphinx Pose.

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Breathe deep here,

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breathe into all 
four sides of your torso.

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Really fill the lungs with air.

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Excellent.

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Then carve a 
line with your nose,

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past your right shoulder.

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And then back through center,

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breathe, breathe, breathe,

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and over past 
your left shoulder,

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dig into your right elbow.

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Good, bring it back to center.

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Here we go, guys.

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A little bit of core every day,
we got this.

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Remember your 
intention is you breathe in,

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exhale, curl the toes under,

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hug the low ribs 
up and into start,

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then keep that journey

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as you lift the 
navel, up, up, up.

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Reach the heels back, 
now we're in Forearm Plank.

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You got this.
Gaze straight down.

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Breathe deep here, 
you're here for five,

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press away from your yoga mat.

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Four,

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three, you got this,

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two and one.

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Beautiful, slowly bring 
the knees back to the earth.

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Lift back up onto the palms,
Tabletop Position.

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Awesome work.

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Inhale in.
Exhale, breathe out.

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Good, curl the toes under,

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walk the hands out,
inhale in again.

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And exhale to lift up and back,
Downward Facing Dog.

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Inhale in deeply here.

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Exhale out through 
the nose or mouth here

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as you find soft, easy 
movement that feels good.

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Excellent, bend the knees,

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inhale to look forward.

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Exhale to step 
or hop to the top.

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Take your time.

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Feet hip width apart or 
flush together, your choice.

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Take a second here.

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Standing Forward Fold.

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A nice moment to just 
calm the nervous system.

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Let go of the day thus far.

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Invite yourself into

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whatever's going on now,
into the present moment.

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Your present state of being.

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Great, then 
ground through the feet,

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bend your knees a little more,
you've got this, tuck the chin

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and slowly roll it up,
stacking through the spine.

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Mountain Pose, 
stand up nice and tall.

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Right away, big inhale 
to reach the fingertips

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all the way up, big stretch.

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Exhale, palms kiss together

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and we're gonna slice 
right down the midline,

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Forward Fold all 
the way back down.

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Good, inhale,

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find that flat back position,
your version.

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Lengthen through the neck,

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pull the shoulders back,
away from the ears,

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and exhale to soften and fold.

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From here, bend the knees,
plant your palms,

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step one foot back first,
then the other.

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Right away here, 
listen to your body.

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Recognize, stay 
true to your intention.

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Keep the knees 
lifted or lower them

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for a little bit 
of Half Plank here.

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We want to create a nice, strong

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line of awareness 
from the crown to the tail.

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We want to make 
sure the breath is full.

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We're here for three,

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two, slowly, on the one, hug
the elbows into the side body.

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Lower all the way down 
to the belly with control.

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Then squeeze the elbows in,

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tuck the chin, inhale,
Baby Cobra.

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Good, exhale to release.

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Curl the toes under.

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Inhale in again.

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Exhale the press up 
to Plank or Half Plank.

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Inhale.

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Exhale, hips up high and back,
Downward Facing Dog.

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Bend the knees.

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Let your hip creases really
reach up towards the sky here

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as you generously 
bend your knees.

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Good, then drop 
the heels to the earth.

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They don't have to touch.

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They don't even 
have to come close.

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Straighten through the legs,
drop the heels,

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just let them become heavy.

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And on your next breath in,

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inhale with the right leg up
high, Three-Legged Dog, whoa.

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Inhale in again here,
big breath.

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Use your exhale to 
bend your right knee,

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shift it forward, 
step it all the way up

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into a nice low lunge.

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Lower the back knee, 
just like we did yesterday.

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Front knee over front ankle,

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and just take a second here.

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Find your breath.

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Good, inhale to open the chest,
look forward.

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Exhale to peel the 
right hip crease back,

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flex your right 
toes towards your face.

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Good, rolling 
through your right foot.

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Shift it all the way forward.

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Maybe option here to lift that
back knee, nice low lunge.

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Inhale to open 
your chest forward.

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Exhale to plant the palms,

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step the right toes back,
Plank Pose.

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Inhale to look forward,

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shift forward on 
the toes this time.

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Exhale, squeeze the 
elbows into the side body

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and slowly lower all the way
to the belly with control.

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Inhale, Cobra, maybe it gets
a little higher, maybe not.

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Exhale, soften and fold.

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Curl the toes under, inhale in.

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Exhale to press up 
to Plank or Half Plank.

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Inhale in again here, 
long, beautiful neck.

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Exhale, send it up and back,
Downward Facing Dog.

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Good, bend the knees generously.

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Lift the hip creases 
up towards the sky

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so it sits up towards the sky.

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Good, then straighten the
legs, let the heels get heavy.

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Nice, inhale, slide your left
leg up an imaginary wall.

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Three-Legged Dog.

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Alright, take one more deep
breath in here, you got this.

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On your exhale, use the exhale

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to draw your navel up and in,
find your core,

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step that left 
foot all the way up.

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And if it doesn't 
make it at any time,

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you could always 
just guide it up there.

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It's all good, be kind.

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Lower the right 
knee to the earth.

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Front knee over front ankle,
that one is important.

00:14:20.026 --> 00:14:22.128
Inhale, open the chest,
look forward.

00:14:22.128 --> 00:14:23.763
Big stretch here in the hips.

00:14:23.763 --> 00:14:26.332
And then exhale,
peel the left hip crease back,

00:14:26.332 --> 00:14:28.668
flex your left 
toes towards your face,

00:14:28.668 --> 00:14:31.604
slight bend in that left knee.

00:14:31.604 --> 00:14:34.407
Good, then rolling 
through the left foot.

00:14:34.407 --> 00:14:36.175
Come all the way back through.

00:14:36.175 --> 00:14:38.778
Option here to keep the 
right knee on the ground

00:14:38.778 --> 00:14:41.047
or power it up, lift it up,

00:14:41.047 --> 00:14:42.782
reach the right heel back.

00:14:42.782 --> 00:14:44.450
Good, inhale to open the chest.

00:14:44.450 --> 00:14:46.419
Look forward, you got this.

00:14:46.419 --> 00:14:48.254
Exhale to plant the palms,

00:14:48.254 --> 00:14:50.523
step the left toes back.

00:14:50.523 --> 00:14:51.991
Strong and steady.

00:14:51.991 --> 00:14:54.660
Knees lowered or lifted.

00:14:54.660 --> 00:14:57.196
Inhale to look forward,
shift forward.

00:14:57.196 --> 00:14:58.197
Come forward on the toes,

00:14:58.197 --> 00:15:00.366
squeeze the elbows into 
the side body, with control.

00:15:00.366 --> 00:15:02.735
Slowly lower 
down to the belly.

00:15:02.735 --> 00:15:05.838
Yes, press into the 
tops of the feet, here we go.

00:15:05.838 --> 00:15:07.273
Inhale, Cobra.

00:15:08.508 --> 00:15:09.909
Lift your heart.

00:15:09.909 --> 00:15:12.845
Exhale, soften and fold.

00:15:12.845 --> 00:15:16.082
Inhale in here, look down,
curl your toes under.

00:15:16.082 --> 00:15:19.852
Exhale the press up 
to Half Plank or Plank.

00:15:19.852 --> 00:15:22.421
Inhale in again 
here, big, full breath.

00:15:22.421 --> 00:15:25.658
Exhale, hips up high and back,
Downward Facing Dog.

00:15:25.658 --> 00:15:27.360
Beautiful, bend your knees,

00:15:27.360 --> 00:15:28.861
inhale to look forward.

00:15:28.861 --> 00:15:32.064
Exhale to step 
or hop to the top.

00:15:32.064 --> 00:15:34.433
Inhale, lifts you up halfway.

00:15:34.433 --> 00:15:37.370
That flat back position, 
find the length in the neck.

00:15:38.271 --> 00:15:42.041
Good, and then soften and fold
everything back in and down.

00:15:43.242 --> 00:15:45.611
Root to rise here,
soft bend in the knees.

00:15:45.611 --> 00:15:48.614
Here we go, inhale, 
big stretch all the way up

00:15:48.614 --> 00:15:50.883
towards the sky, heart lifts.

00:15:50.883 --> 00:15:53.286
Maybe you take 
your gaze all the way up.

00:15:53.286 --> 00:15:55.721
And then exhale, 
capture something,

00:15:55.721 --> 00:15:57.156
bring it back 
down to your heart.

00:15:57.156 --> 00:16:00.226
Relax your shoulders,
observe your breath.

00:16:08.401 --> 00:16:10.636
So it might seem 
a little bit foreign

00:16:10.636 --> 00:16:12.905
or even a bit cheesy

00:16:12.905 --> 00:16:16.642
to (laughs) keep 
reminding yourself

00:16:16.642 --> 00:16:18.945
to come back to your intention.

00:16:18.945 --> 00:16:20.313
But the more we kind of practice

00:16:20.313 --> 00:16:22.415
why we're taking a whole day to

00:16:22.415 --> 00:16:25.084
really study this idea,

00:16:26.185 --> 00:16:29.522
the more we practice 
moving with intention,

00:16:29.522 --> 00:16:31.133
a thoughtfulness,

00:16:34.627 --> 00:16:36.929
the more likely we're 
gonna have these tools

00:16:36.929 --> 00:16:39.565
when we need 
them the most, right?

00:16:40.766 --> 00:16:43.836
On the mat, in a hard posture,

00:16:43.836 --> 00:16:46.239
or on a day that we 
didn't really want to show up,

00:16:46.239 --> 00:16:47.673
or off the mat.

00:16:47.673 --> 00:16:51.177
Maybe you become angry or upset.

00:16:54.347 --> 00:16:56.816
Do we have the 
practice under our belt

00:16:56.816 --> 00:16:59.252
to be thoughtful?

00:17:01.721 --> 00:17:05.491
To pay attention and recognize
that our thoughts and words

00:17:05.491 --> 00:17:09.929
are important and our intentions
can cultivate or amplify

00:17:09.929 --> 00:17:12.046
the things we want to manifest.

00:17:13.633 --> 00:17:18.037
This versus just being in a
reactive state all the time.

00:17:20.973 --> 00:17:22.174
Find a soft 
bend in your knees,

00:17:22.174 --> 00:17:24.243
go ahead and drop the 
fingertips down to come up.

00:17:24.243 --> 00:17:25.945
Here we go, inhale,
catch a wave,

00:17:25.945 --> 00:17:28.314
reach for the sky, 
big breath, big stretch.

00:17:29.215 --> 00:17:30.716
Exhale, palms kiss together,

00:17:30.716 --> 00:17:33.586
we slice it right down 
the middle, Forward Fold.

00:17:35.254 --> 00:17:36.989
Excellent, inhale, halfway lift,

00:17:36.989 --> 00:17:38.958
your version, find length,

00:17:38.958 --> 00:17:40.826
working to create a 
healthy flow of energy

00:17:40.826 --> 00:17:42.775
that runs up and down the spine.

00:17:42.775 --> 00:17:45.665
And then exhale, Forward Fold.

00:17:45.665 --> 00:17:47.333
Excellent, plant the palms,

00:17:47.333 --> 00:17:48.968
step or hop it back,
Plank Pose.

00:17:49.802 --> 00:17:51.704
Inhale, then look forward,
shift forward,

00:17:51.704 --> 00:17:54.140
squeeze the elbows in,
this time Belly to Cobra,

00:17:54.140 --> 00:17:56.475
or maybe Chaturanga is 
in your practice already.

00:17:56.475 --> 00:17:58.978
Chaturanga to Upward Facing Dog.

00:17:58.978 --> 00:18:00.146
You do your version.

00:18:00.146 --> 00:18:02.982
Find a heart 
opener as you breathe in.

00:18:02.982 --> 00:18:04.350
And then use your exhale

00:18:04.350 --> 00:18:06.986
to make your way back 
to Downward Facing Dog.

00:18:08.287 --> 00:18:11.557
Good, in Downward Dog, let's
take a big breath in together.

00:18:11.557 --> 00:18:13.759
Here we go, inhale, 
in through the nose.

00:18:16.028 --> 00:18:17.496
Exhale out through the mouth.

00:18:20.967 --> 00:18:23.169
Beautiful, inhale, 
lift your right leg up high,

00:18:23.169 --> 00:18:25.037
Three-Legged Dog.

00:18:25.037 --> 00:18:26.572
Exhale, step it forward,

00:18:26.572 --> 00:18:29.141
all the way, nice, low lunge.

00:18:29.141 --> 00:18:31.243
Lower the back knee.

00:18:31.243 --> 00:18:33.145
Here we go, taking 
the arms all the way up

00:18:33.145 --> 00:18:34.246
towards the sky this time.

00:18:34.246 --> 00:18:37.783
Inhale, lift it up, big 
beach ball up and overhead.

00:18:37.783 --> 00:18:40.286
Back toes can be 
curled or uncurled,

00:18:40.286 --> 00:18:43.856
but you're gonna want a lot of
attention in that back foot.

00:18:43.856 --> 00:18:46.559
Great, inhale in here,
just check it out.

00:18:46.559 --> 00:18:48.527
Then exhale, rain it down.

00:18:49.495 --> 00:18:50.763
Beautiful.

00:18:50.763 --> 00:18:53.199
Curl your left toes under,
lift your back knee.

00:18:53.199 --> 00:18:55.701
Step the right foot back,
Plank or Half Plank.

00:18:55.701 --> 00:18:57.370
You're gonna go 
right to Downward Dog here,

00:18:57.370 --> 00:18:58.738
hips up high and back.

00:19:00.172 --> 00:19:01.874
Good, inhale in here.

00:19:02.742 --> 00:19:05.778
Nice cleansing breath.
Exhale, empty it out.

00:19:07.246 --> 00:19:08.647
Inhale, lift the 
left leg up high.

00:19:08.647 --> 00:19:09.615
You're doing great.

00:19:10.449 --> 00:19:13.386
Exhale, shift it all 
the way forward, step it up.

00:19:13.386 --> 00:19:16.255
Lower the back knee, 
Crescent Lunge, here we go.

00:19:16.255 --> 00:19:17.957
Nice and easy, 
just checking it out.

00:19:17.957 --> 00:19:21.060
Inhale, sweep the arms up 
and overhead, big stretch,

00:19:21.060 --> 00:19:21.894
big breath.

00:19:22.828 --> 00:19:24.630
Good, lots of 
awareness in that back foot.

00:19:24.630 --> 00:19:26.665
When you're ready, rain it down.

00:19:28.067 --> 00:19:30.803
From here, lift the back knee,

00:19:30.803 --> 00:19:33.039
plant the palms, step it back,
final Plank here.

00:19:33.039 --> 00:19:34.440
We're getting strong.

00:19:34.440 --> 00:19:37.009
Try to knit your low belly

00:19:37.009 --> 00:19:39.445
and your upper abdominals 
in towards the center.

00:19:39.445 --> 00:19:42.081
So this is lifting 
up through the navel.

00:19:42.081 --> 00:19:43.616
You're here for three,

00:19:43.616 --> 00:19:45.017
You're here for two,

00:19:45.017 --> 00:19:46.052
you're awesome, one.

00:19:46.052 --> 00:19:48.287
Slowly lower the 
knees to the ground.

00:19:48.287 --> 00:19:50.389
Bring them as 
wide as your yoga mat.

00:19:51.457 --> 00:19:52.792
Bring the big toes to touch,

00:19:52.792 --> 00:19:54.960
send your hips back.

00:19:54.960 --> 00:19:58.742
And yay, our first official

00:19:58.742 --> 00:20:03.235
Extended Child's Pose together.

00:20:03.235 --> 00:20:04.823
Forehead comes down.

00:20:08.207 --> 00:20:13.212
You decide what 
feels best here on Day 2.

00:20:13.612 --> 00:20:15.848
Active arms, 
reaching the fingertips

00:20:15.848 --> 00:20:18.084
towards the 
front edge of your mat,

00:20:18.084 --> 00:20:20.319
or maybe a bit of a surrender.

00:20:21.414 --> 00:20:23.923
Can also take 
the palms together,

00:20:23.923 --> 00:20:25.831
walk the elbows in just a bit,

00:20:25.831 --> 00:20:30.629
and take the palms just up
and over the back of the neck.

00:20:32.998 --> 00:20:35.234
We call this Namaste Shark Fin.

00:20:35.234 --> 00:20:37.503
I don't know if 
that's your thing or not, but

00:20:38.637 --> 00:20:41.741
it's my thing. (laughs)

00:20:43.242 --> 00:20:44.865
Take a deep breath in.

00:20:47.146 --> 00:20:49.081
Try to relax anything

00:20:50.249 --> 00:20:51.484
that might be catching.

00:20:51.484 --> 00:20:53.686
So this could be 
a physical gesture

00:20:54.653 --> 00:20:57.823
or maybe you've 
been carrying around

00:20:59.959 --> 00:21:01.155
some weight.

00:21:03.662 --> 00:21:06.665
Maybe we can use this 
process here together to

00:21:07.867 --> 00:21:09.802
choose to let go of 
some of that weight,

00:21:09.802 --> 00:21:12.104
some of that stuff 
you've been carrying around

00:21:13.839 --> 00:21:16.308
so that we can 
consciously make space

00:21:18.511 --> 00:21:20.679
for the things 
we want to manifest,

00:21:20.679 --> 00:21:24.817
for the things we intend 
to cultivate and amplify.

00:21:34.326 --> 00:21:35.528
Inhale in deeply.

00:21:37.496 --> 00:21:40.199
Exhale completely as 
you release the palms

00:21:40.199 --> 00:21:42.635
back to the earth
if they're lifted.

00:21:42.635 --> 00:21:43.769
Begin to rise back up,

00:21:43.769 --> 00:21:45.971
carving a little 
line with the nose.

00:21:45.971 --> 00:21:49.074
Again, this is the kitty cat
like pushing a ball of yarn.

00:21:49.074 --> 00:21:51.744
Integrating the neck, 
we're gonna come back up,

00:21:51.744 --> 00:21:54.280
walk the knees 
underneath the hips,

00:21:54.280 --> 00:21:58.584
swing the feet to one side, 
any side, side saddle,

00:21:58.584 --> 00:22:00.719
and you're gonna 
come all the way through

00:22:00.719 --> 00:22:02.321
to lie on the back here.

00:22:05.257 --> 00:22:06.192
When you get there,

00:22:06.192 --> 00:22:08.194
go ahead and hug your 
knees into your chest.

00:22:08.194 --> 00:22:09.828
Give yourself a big hug

00:22:09.828 --> 00:22:12.231
and create some space

00:22:12.231 --> 00:22:14.567
between the vertebrae 
by lifting the tailbone

00:22:14.567 --> 00:22:15.601
all the way up towards the sky,

00:22:15.601 --> 00:22:17.837
really lifting, 
lifting, lifting,

00:22:17.837 --> 00:22:20.606
and then if it's 
okay in your body,

00:22:20.606 --> 00:22:22.741
please experiment 
with bringing the nose

00:22:22.741 --> 00:22:25.344
up towards the ceiling
and then towards your knee.

00:22:25.344 --> 00:22:26.812
So they don't 
have to come close,

00:22:26.812 --> 00:22:27.913
but it's just the intention

00:22:27.913 --> 00:22:31.283
again, creating some space 
between the vertebrae here.

00:22:31.283 --> 00:22:33.219
Try to keep your 
shoulders relaxed.

00:22:33.836 --> 00:22:35.000
Tailbone's lifting.

00:22:36.055 --> 00:22:37.489
Nose is lifting up

00:22:37.489 --> 00:22:39.558
and then in towards the knees.

00:22:40.392 --> 00:22:43.929
Deep breath in.
Long breath out.

00:22:43.929 --> 00:22:46.565
Deep breath in, long breath out.

00:22:47.666 --> 00:22:48.534
Beautiful.

00:22:48.534 --> 00:22:50.169
Slowly lower back to the earth,

00:22:50.169 --> 00:22:52.938
let your feet 
kiss the mat softly.

00:22:52.938 --> 00:22:55.074
Heels up towards 
the sits bones here,

00:22:55.074 --> 00:22:57.109
palms kiss the mat.

00:22:58.310 --> 00:23:01.313
Alrighty, so today, 
after you find your foundation

00:23:01.313 --> 00:23:02.748
of your hands and feet,

00:23:02.748 --> 00:23:05.551
see if you can actively 
snuggle your shoulder blades

00:23:05.551 --> 00:23:08.454
in and underneath 
your heart space.

00:23:08.454 --> 00:23:11.190
Then from here, 
with a strong foundation,

00:23:11.190 --> 00:23:12.958
our foundation 
being that which is

00:23:12.958 --> 00:23:15.494
touching the earth 
here physically, here we go.

00:23:15.494 --> 00:23:16.795
We're gonna ground,

00:23:16.795 --> 00:23:18.597
start to lift through the tail,

00:23:18.597 --> 00:23:21.333
lift the hip points up slowly.

00:23:21.333 --> 00:23:23.102
Shins move forward.

00:23:23.102 --> 00:23:26.272
You can imagine kind of 
squeezing an imaginary block.

00:23:26.272 --> 00:23:28.140
That was redundant,
but it still works.

00:23:28.140 --> 00:23:30.809
Imagine squeezing 
an imaginary block

00:23:30.809 --> 00:23:33.345
between your inner thighs.

00:23:33.345 --> 00:23:35.481
Keep your gaze up,

00:23:35.481 --> 00:23:39.318
then chest lifts 
towards the chin,

00:23:39.318 --> 00:23:42.121
allowing the hips to 
maybe rise a little higher

00:23:42.121 --> 00:23:44.056
and then chin 
up towards the sky,

00:23:44.056 --> 00:23:46.258
create a little space

00:23:46.258 --> 00:23:50.496
for that throat chakra, 
perfect for today's theme.

00:23:50.496 --> 00:23:53.165
Now breathe into all 
four sides of the torso.

00:23:53.165 --> 00:23:54.455
You're doing great.

00:23:56.802 --> 00:23:59.805
And if you want, you can 
interlace the fingertips now

00:23:59.805 --> 00:24:02.608
underneath, maybe the 
walking the shoulder blades

00:24:02.608 --> 00:24:05.311
a little bit 
more closer together.

00:24:06.245 --> 00:24:08.847
Shins forward, hips up high.

00:24:09.982 --> 00:24:12.785
Take one more 
full breath in here.

00:24:14.620 --> 00:24:17.189
And then exhale, 
start with the fingertips,

00:24:17.189 --> 00:24:19.091
releasing the bind,

00:24:19.091 --> 00:24:21.160
resist the urge to 
just drop down here.

00:24:21.160 --> 00:24:23.662
Take it nice and slow.

00:24:23.662 --> 00:24:26.732
Working with intention,

00:24:26.732 --> 00:24:30.267
this quality of movement
that is controlled.

00:24:32.504 --> 00:24:34.840
Great, hips land nice and easy.

00:24:34.840 --> 00:24:37.343
We'll walk the feet together,
open the knees wide.

00:24:39.178 --> 00:24:40.512
Interlace the fingertips,

00:24:40.512 --> 00:24:43.048
bring your hands 
now behind your head,

00:24:43.048 --> 00:24:45.351
elbows wide so that 
the arms and the legs

00:24:45.351 --> 00:24:47.052
are mirroring each other.

00:24:47.052 --> 00:24:48.854
Extend the elbows, excuse me,

00:24:48.854 --> 00:24:50.756
yeah, extend the 
elbows out left to right.

00:24:50.756 --> 00:24:52.891
Extend your thumbs.

00:24:52.891 --> 00:24:55.894
Give yourself a little massage
here on the back of the neck.

00:24:57.629 --> 00:25:00.933
Soften through your belly,
close your eyes.

00:25:02.455 --> 00:25:04.470
A little massage moment here.

00:25:04.470 --> 00:25:08.038
Yes.

00:25:13.373 --> 00:25:15.317
Good, then inhale in.

00:25:16.448 --> 00:25:19.852
On the exhale, lift your head,
your neck, your shoulders.

00:25:19.852 --> 00:25:22.721
You're gonna slowly 
look between the legs,

00:25:22.721 --> 00:25:25.524
engaging your abdominal 
wall here but not crunching.

00:25:25.524 --> 00:25:26.725
So keep a little space,

00:25:26.725 --> 00:25:29.261
as if you were 
holding like a lemon

00:25:29.261 --> 00:25:31.997
between your chin and 
your chest, a big lemon.

00:25:33.799 --> 00:25:35.868
Nice and easy.

00:25:35.868 --> 00:25:40.639
Should feel the 
abdominal wall turn on here.

00:25:42.975 --> 00:25:44.276
And then keep lifted.

00:25:44.276 --> 00:25:46.211
See if you can lift 
your shoulders a little more.

00:25:46.211 --> 00:25:47.780
Release the bind,

00:25:47.780 --> 00:25:49.581
fingertips are gonna reach

00:25:49.581 --> 00:25:51.283
towards the 
front edge of the mat.

00:25:52.618 --> 00:25:53.719
Beautiful.

00:25:53.719 --> 00:25:56.588
Thumbs up, pinkies down,
reaching, reaching, reaching.

00:25:56.588 --> 00:26:00.259
See if you can reach a little
higher, a little further.

00:26:00.259 --> 00:26:01.760
Reach, reach, reach.

00:26:01.760 --> 00:26:02.728
For three,

00:26:04.062 --> 00:26:04.963
two,

00:26:04.963 --> 00:26:06.098
little higher,

00:26:06.098 --> 00:26:07.766
and release on the one.

00:26:07.766 --> 00:26:09.301
Awesome, bring your fingertips

00:26:09.301 --> 00:26:11.370
to the outer edges of the legs.

00:26:11.370 --> 00:26:13.572
Kiss the knees together.

00:26:13.572 --> 00:26:15.874
Hug the knees up into 
the chest one more time.

00:26:18.210 --> 00:26:20.412
Inhale in here.

00:26:20.412 --> 00:26:23.315
Exhale, you're gonna 
take the soles of the feet now

00:26:23.315 --> 00:26:26.485
to the earth, but walk 
them as wide as your mat.

00:26:26.485 --> 00:26:29.688
Allow the knees to 
kiss together and touch.

00:26:29.688 --> 00:26:33.025
We're gonna end in this 
constructive rest posture,

00:26:33.025 --> 00:26:36.795
so now the hip socket
is getting nice and snuggly.

00:26:36.795 --> 00:26:39.364
We're finding this 
internal rotation here.

00:26:39.364 --> 00:26:40.866
Bring your left 
hand to your heart,

00:26:40.866 --> 00:26:42.134
right hand to your belly.

00:26:43.929 --> 00:26:45.771
Inhale lots of love in,

00:26:47.206 --> 00:26:49.408
close your eyes 
as you sigh it out.

00:26:51.310 --> 00:26:53.378
Day 2 of 30.

00:26:57.316 --> 00:27:00.352
Adding the layer of intention.

00:27:06.291 --> 00:27:07.926
Why is it important?

00:27:14.566 --> 00:27:16.201
Find stillness.

00:27:16.201 --> 00:27:18.737
Just allow yourself 
to be here in the moment

00:27:18.737 --> 00:27:20.451
for one more cycle of breath.

00:27:27.946 --> 00:27:30.382
Thank you so much for 
sharing your valuable time

00:27:30.382 --> 00:27:31.884
and energy with me

00:27:31.884 --> 00:27:33.752
and all of the beautiful people

00:27:33.752 --> 00:27:35.287
practicing around the world.

00:27:38.724 --> 00:27:41.126
Gently bring the palms together.

00:27:41.126 --> 00:27:42.728
Thumbs up, 
towards your forehead.

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Inhale in deeply.

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From my home to yours

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Namaste.

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(upbeat gentle music)