WEBVTT

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- Hello, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 20.

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Can you believe it?

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And today we find stillness.

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Let's get started.

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(upbeat gentle music)

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Hi, everyone.

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We're gonna begin seated today.

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Come on down to the ground and

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we're gonna start with 
a little foot massage.

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So come on down whenever you're
ready and just take your thumbs

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to the arch of your right foot.

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Let's start with the right foot.

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And you're just going to 
start to work the arch here

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just kind of peeling away.

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And this could be the weirdest
thing you've done in a long time

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or this could be the most
beautiful thing that you've done

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in a long time, just 
whatever you're feeling,

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it's okay.

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Lean in. Start to breathe 
a little deeper here,

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more consciously.

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And we're gonna ease in to
today's practice so you can

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start to just kind 
of focus inward and,

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best you can, 
treat yourself to

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this little massage.

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Inhale big, buoyant, 
beautiful breaths in.

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And then really 
extend those exhales.

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You can start to move away 
from the arch of the foot

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and start to just 
really get in there.

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You can wash your 
hands after this practice,

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so just don't bother.

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Just enjoy.

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Maybe get into the ankle 
and the heel a little bit.

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As you gently deepen your breath
and bring your focus inward

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just notice how this 
activity makes you feel.

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Does it make you 
feel uncomfortable?

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Does it bring up 
a bit of emotion?

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On a practical note, 
we're wanting to really actually

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massage the feet, 
just kind of move this around,

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get some nice pressure.

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Make sure to 
squeeze all of your toes.

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And, you know, I should say if
you are not working with the

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feet today, for whatever reason,
this is not available to you,

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then let's go with 
hand massage. 'Kay?

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If you're modifying, 
that's not working for you

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let's do a hand massage.
Same thing and just notice.

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Same stuff.

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How does it feel basically?

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Alright, let's switch from the
right foot to the left foot,

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or if you were 
working on the right hand,

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you can finish up 
there and as you're ready,

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move to the left hand.

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Start with the arch of 
the foot, just right in there,

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just as if you were 
kneading some dough.

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No prerequisite 
necessary for this massage,

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just a willingness

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to touch yourself

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and notice how you feel.
(laughs)

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Breathe deep.

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And some good 
pressure in the heel.

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Good pressure in the toes.

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Little reflexology 
moment here to start.

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But also for those who 
are new to the practice,

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you know, it's definitely

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to be expected 
for your feet to feel a

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little bit sore 
after all this movement.

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We're gaining a lot of 
flexibility in the feet that

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maybe we did not have before.

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Alright, finish up on 
the left foot or left hand.

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And then we'll release that.

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We're gonna bring 
the hands behind us.

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Fingertips in towards your bod.

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Press the palms into the earth,
and then you're gonna bring the

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feet up to the ground, 
knees up towards the sky.

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Hey.

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Then walk the hands out.

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You're gonna get a nice 
stretch in the forearms here.

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Squeeze the elbows 
in towards each other

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to lift up through 
the front body.

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Inhale in.

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Exhale, lean back and then
you're just going to pitter pat,

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pitter pat with the feet.

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Waking up the soles of the feet.

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And you can go hard here

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as long as you're 
a downstairs neighbor

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'cause they're gonna get mad.

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And if they do, 
don't you blame it on me.

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Alright?
Okay. Here we go.

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Kick it up.
Go a little harder.

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Yep, the pets are gonna 
come running for this one.

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And then let's release.
Cross one ankle over the other.

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Doesn't matter which one.
Flip the palms up.

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Let them rest gently on your
knees and come into stillness.

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Close your eyes.

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Take a deep breath in.

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Exhale, relax the 
shoulders down and be still.

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Part the lips, soften 
the jaw and just notice.

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Notice your breath.

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Soften through the fingertips.

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Notice where your thoughts go.

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Acknowledge where the mind goes.

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And then come back 
to head over heart.

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Heart over pelvis.

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Come back to your breath.

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Inhale in.

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Exhale, hands are 
gonna come behind you again.

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Can open the eyes.

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We're gonna come back here,
feet on the ground,

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knees up towards the sky.

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But this time 
we're gonna inhale,

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extend the right 
leg out and then exhale,

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cross the right ankle 
over the top of the left thigh.

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Big hip stretch here.

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Great, to deepen the posture
we're gonna lift the bum,

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walk it a little bit 
closer to the left heel.

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And if we find 
this is much too much,

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of course, we'll just 
keep it nice and open.

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So breathing deep here.

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You can adjust the palms
however you like here actually.

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Sitting up tall, 
lifting up through the crown.

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We're breathing deep.

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Then use this 
connection to your core,

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so don't just kind 
of unravel to the earth,

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use this connection to your core

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to slowly kick the 
right foot back out.

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Try to straighten it if you can.

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Bent knee's fine too but 
just working towards that.

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And then release it back down.

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Awesome.
Here we go.

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So if the fingertips 
aren't working inward for you,

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go ahead and turn them out.

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Spiral back to that.
Okay, here we go.

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From center, inhale.

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Exhale, kick the left leg out.

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Just as long as you can.

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As far as you can.

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And then here we go, crossing
left ankle over the right thigh

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here, breathing deep, 
checking it out on this side,

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maybe walking the 
bum a little bit closer.

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Keeping an energy 
in your left toes.

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We've learned this, keeping
that brightness in the toes

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to protect the knee.
Breathing deep here.

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Keeping the 
chest lifted, crown lifted,

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not collapsed in the shoulders.

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Awesome.

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Then here we go, inhale in.

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Exhale, draw your navel in,
extend your left leg out.

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Extend, extend, extend.

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Just testing here, 
building up to other poses.

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Here we go and then 
slowly bringing it back in.

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Awesome. Bring the 
soles of feet together,

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walk your hands all the way up.

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Grab your ankles sit up 
nice and tall, Cobbler's Pose.

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Take a deep breath in.

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Exhale to draw 
the shoulders down.

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Tag weight in the elbows,
tag weight in these heavy quad

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muscles and find stillness.

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Soften the skin 
of the forehead.

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Soften the jaw.

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Lift up through the front body.

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Ground through the back body.

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So there is this active 
energy in the stillness.

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Inhale.

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Exhale to gently release, 
walk the feet to the earth,

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knees up towards 
the sky once again.

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This time hands are gonna come
behind the backs of the thighs.

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We're gonna loop the shoulders,
inhale in to lift the chest.

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Exhale to lift the heels,
lean back,

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toes can stay on the ground or
we'll lift the shins parallel

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to the ceiling, to the sky.

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Inhale.

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Exhale, mhmmm, low Boat.

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Pause here.
Think hollow body.

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To challenge yourself you might
reach the fingertips up and

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behind you, or keep 
them reaching forward.

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Find your breath.

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Three, two, one.

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Lift up, cross the ankles,
palms face up. Find Sukhasana.

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Be still.

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Inhale in.

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Exhale to relax 
the shoulders down.

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Beautiful, take a little counter
twist just once to the left.

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Big breath in.

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And once to the right.

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Back to center and 
to Downward Facing Dog.

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Here we go.

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Plant the palms mindfully,
inhale in,

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exhale to lift the 
hips up high and back.

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Take a couple of breaths here
to take whatever you may need.

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And then, yes, 
you guessed it, my darling,

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finding stillness 
here in Adho Mukha.

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So start from the ground up.

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Work your way 
towards being still.

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So find that alignment.

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Find your action 
within that alignment.

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And then we find our awareness

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by inviting a 
stillness in today.

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Lift the kneecaps,
tone your quads,

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pull those hip 
creases up and back.

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Claw through the fingertips.

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Little to no 
pressure in the wrists.

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You got this.

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Breathe deep for three.

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Hold still for two.

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Slow, descend of the 
knees down on the one.

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Listen carefully, we're gonna
drop the elbows where the hands

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were or elbows 
underneath the shoulders.

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Walk the toes out.
Mhmmm.

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Here we go, forearm Plank.

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Reach the heals back.

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Send your gaze down.
Press into the palms.

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Find that hollow body 
that you had in low Boat here.

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Neck is nice and long.

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Here we go.
Breathing deep.

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For three, two, one.

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Lower the belly to the earth.

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Flip on the top of the feet.
Loop the shoulders.

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Inhale, Sphinx Pose.

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So take any little 
movement you like here

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and then find stillness.

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Find the alignment.

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So make sure your elbows
are underneath the shoulders.

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Forearms and wrists in two
straight lines, parallel lines.

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Maybe walk your 
knees out towards

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the back edge of your mat.

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Create more space 
in the hip creases.

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Press into the pubic bone.

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Find the alignment and 
then the action within.

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Hug the low ribs in.

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Press into the pubic bone,
press in to your fingertips.

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Soften through the face,
tuck your chin just slightly.

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Draw the shoulder 
blades together

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(sighs) and breathe here.
Be still.

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Mindfully working 
with your breath.

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So good for those 
who are seeking to

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transform or even

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using the idea, returning to
here a happier posture

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within the body.
Good posture.

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If this is a new shape for you,
the biceps might be a bit turned

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on here, but trust me, through
regular practice this will

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become more of a 
restorative shape.

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Activate your breath for three.

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Be still, two.

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And one, slow release.

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Just the chin tucks in,
gaze straight down,

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open your eyes.

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You can interlace the
fingertips here, if you like.

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We're gonna curl the toes under

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and we're gonna 
press into the earth.

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So use your foundation 
to lift the hips up

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high again for forearm Plank.

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Inhale in.

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Exhale, slowly 
shift to your right.

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You're gonna drop 
just your right hip down,

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kiss it to the earth.

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Then bring it back up.

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Then through left 
hip dip to the earth.

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Inhale, bring it 
up through center,

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right hip to the earth.

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And up through center,
left hip to the earth.

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Hello obliques.
All the way up to the right.

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You got it, nice and slow.

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And to the left.

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And to the right.
Breathe.

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And to the left.

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Keep pressing into the elbows.

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To the right.

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And to the left.

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And one more time to each side.
You got it.

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To the right.

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And to the left.

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Good, slowly 
come back to center.

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Lower onto the belly.

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Drag your hands in 
line with the rib cage,

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squeeze your 
elbows into the side body,

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inhale to rise up, lift up.

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And exhale to 
slowly bring it back down.

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Alright, maintain this
connection pubic bone to earth.

00:15:04.003 --> 00:15:06.839
Press the tops of the feet into
the earth and we're gonna start

00:15:06.839 --> 00:15:08.608
to send the fingertips forward.

00:15:08.608 --> 00:15:11.627
Palms facing one another.
Thumbs up, pinkies down.

00:15:11.627 --> 00:15:13.613
You don't have to 
go super crazy here.

00:15:13.613 --> 00:15:15.581
So lighting up the 
muscles of the back body.

00:15:15.581 --> 00:15:19.218
We're maintaining our 
connection to the foundation.

00:15:19.218 --> 00:15:21.754
Here we go, 
tuck the chin, inhale.

00:15:21.754 --> 00:15:24.125
Exhale to lift the 
hands a little higher.

00:15:24.125 --> 00:15:26.092
You're not here long.
Keep your gaze down.

00:15:26.092 --> 00:15:29.762
This is your superhero pose.
Breathe deep.

00:15:29.762 --> 00:15:32.064
Inhale to reach 
the fingertips forward.

00:15:32.064 --> 00:15:34.467
Exhale, plug the 
shoulders back and in.

00:15:34.467 --> 00:15:37.770
You're here for three, two.

00:15:37.770 --> 00:15:40.773
Lift a little higher 
and one, release.

00:15:40.773 --> 00:15:42.363
Plant the palms.

00:15:43.643 --> 00:15:45.678
Forehead comes to 
the tops of the palms.

00:15:45.678 --> 00:15:48.381
Rest your head and then 
bring your big toes together.

00:15:48.381 --> 00:15:49.982
Splay the heels 
out left to right.

00:15:49.982 --> 00:15:52.084
Peek at me if you need to.

00:15:52.084 --> 00:15:54.590
So that you can 
relax everything's here,

00:15:54.590 --> 00:15:57.618
shake the hips a 
little left to right.

00:15:57.618 --> 00:16:00.272
And then find stillness.

00:16:04.163 --> 00:16:06.374
Listen to the 
sound of your breath.

00:16:09.384 --> 00:16:14.651
Feel your rib cage and the
lungs expand as you breathe in.

00:16:17.043 --> 00:16:20.580
And then feel this gentle
softening into the earth

00:16:20.580 --> 00:16:22.582
as you breathe out.

00:16:31.424 --> 00:16:33.893
Inhale in.

00:16:33.893 --> 00:16:35.928
Exhale to lift the chin.

00:16:35.928 --> 00:16:36.996
Here we go.

00:16:36.996 --> 00:16:38.297
Walk the toes out.

00:16:38.297 --> 00:16:40.366
Press in to the 
tops of the feet.

00:16:40.366 --> 00:16:42.501
You're gonna send 
the fingertips forward.

00:16:42.501 --> 00:16:43.813
Big breath in.

00:16:43.813 --> 00:16:46.038
Exhale to lift 'em up.
Thumbs up, pinkies down.

00:16:46.038 --> 00:16:47.039
This time you can repeat what

00:16:47.039 --> 00:16:49.942
we did before in 
your superhero pose,

00:16:49.942 --> 00:16:52.912
super person pose
or we're gonna add the legs.

00:16:52.912 --> 00:16:54.023
Inhale in.

00:16:54.023 --> 00:16:56.048
Exhale, lifting 
from the inner thighs,

00:16:56.048 --> 00:16:58.208
inner arches of the feet.
You're gonna add the legs.

00:16:58.208 --> 00:17:00.380
Here we go.
A little Locust variation.

00:17:01.621 --> 00:17:04.991
Keeping the gaze down, 
the neck nice and long

00:17:04.991 --> 00:17:06.638
so we're not clenched here.

00:17:07.560 --> 00:17:08.761
Alright?

00:17:08.761 --> 00:17:10.463
So find the stillness here.

00:17:10.463 --> 00:17:11.630
Breathing deep.

00:17:13.556 --> 00:17:15.167
You got it.

00:17:16.602 --> 00:17:18.453
Three more breaths.
Inhale.

00:17:20.506 --> 00:17:21.557
And exhale.

00:17:23.119 --> 00:17:26.372
Lifting the inner thighs 
up towards the sky, inhale.

00:17:27.847 --> 00:17:28.681
And exhales.

00:17:28.681 --> 00:17:30.898
Spread the fingertips, 
spread the toes

00:17:30.898 --> 00:17:32.884
for this last 
cycle of breath, inhale.

00:17:34.881 --> 00:17:38.891
And exhale.
Good, slowly release.

00:17:38.891 --> 00:17:41.227
Create a little pillow for
your forehead with the palms,

00:17:41.227 --> 00:17:44.196
bring the big toes together,
heels splay out left to right

00:17:44.196 --> 00:17:45.801
and rest your head, darling.

00:17:45.801 --> 00:17:47.366
Take a second here to restore.

00:17:47.366 --> 00:17:50.036
Just repeat the mantra 
quietly to yourself:

00:17:50.036 --> 00:17:54.079
"Allow. Release.

00:17:56.440 --> 00:17:58.111
"And let go."

00:18:04.350 --> 00:18:06.438
See if you can 
feel your heartbeat.

00:18:09.113 --> 00:18:12.150
Be still my beating heart.

00:18:12.150 --> 00:18:13.601
Inhale.

00:18:15.561 --> 00:18:16.996
Exhale to rise up.

00:18:16.996 --> 00:18:19.065
Check it out.
Look at this fancy move.

00:18:19.065 --> 00:18:22.268
You're gonna take it from here,
we're gonna flip your burger or

00:18:22.268 --> 00:18:26.272
your veggie burger 
all the way to your back.

00:18:26.272 --> 00:18:27.573
Hug the knees up to the chest.

00:18:27.573 --> 00:18:30.389
When you get there, 
give yourself a loving embrace.

00:18:34.013 --> 00:18:34.947
Close your eyes.

00:18:34.947 --> 00:18:37.379
Notice how your yoga 
mat has your back here.

00:18:38.384 --> 00:18:40.553
Literally, rising 
up to meet your spine.

00:18:40.553 --> 00:18:42.778
Take a deep breath in.

00:18:42.778 --> 00:18:45.491
And a long breath out,
relax your shoulders.

00:18:46.849 --> 00:18:49.128
Good, slowly bring 
your feet to the earth.

00:18:49.128 --> 00:18:51.930
Some of you have 
practiced with me with the thud,

00:18:51.930 --> 00:18:55.234
a little reflexology moment if
you want to bring that into play

00:18:55.234 --> 00:18:57.570
here, you just, let's all do it.
Why not?

00:18:57.570 --> 00:19:00.072
You just drop your feet 
to the earth with a thud.

00:19:00.072 --> 00:19:01.240
Let your body move.

00:19:01.240 --> 00:19:02.755
Do it a couple times.
Here we go.

00:19:02.755 --> 00:19:04.920
Drop the feet to 
the earth with a thud.

00:19:04.920 --> 00:19:06.579
Let your body move.
Let's do one more.

00:19:06.579 --> 00:19:08.647
Here we go.
Don't be shy. Inhale.

00:19:08.647 --> 00:19:10.065
Exhale.
Ha!

00:19:10.922 --> 00:19:12.239
Yes.

00:19:12.239 --> 00:19:14.620
Extend one leg 
and then the other.

00:19:16.368 --> 00:19:17.757
Flip your palms up.

00:19:17.757 --> 00:19:19.925
Snuggle your shoulder blades
underneath your heart space.

00:19:19.925 --> 00:19:22.561
Walk your ankles out 
is wide as your yoga mat.

00:19:22.561 --> 00:19:24.864
And here you go, tuck the chin.

00:19:24.864 --> 00:19:26.432
Inhale in.

00:19:26.432 --> 00:19:29.702
Exhale to close your 
eyes and let everything go.

00:19:29.702 --> 00:19:33.172
Shavasana, Corpse Pose.

00:19:33.172 --> 00:19:35.174
Find stillness here.

00:19:36.942 --> 00:19:38.760
Let your body be heavy.

00:19:39.812 --> 00:19:44.266
Permission here to do absolutely
nothing for just but a moment.

00:19:45.885 --> 00:19:48.187
Let everything go.

00:19:48.187 --> 00:19:51.023
And this is the 
hardest part sometimes.

00:19:51.023 --> 00:19:54.637
So practice stillness.

00:20:03.002 --> 00:20:04.570
Soften the skin to the forehead,

00:20:04.570 --> 00:20:07.106
relax your jaw and just 
let your breath be easy.

00:20:08.507 --> 00:20:10.810
Trust me, trust yourself,
trust the video.

00:20:10.810 --> 00:20:13.018
We're here for 
just but a moment.

00:20:32.998 --> 00:20:35.685
Then slowly, gently 
begin to deepen the breath.

00:20:38.704 --> 00:20:40.306
Let it begin to move you.

00:20:42.052 --> 00:20:45.071
Fingers, toes, wrists, ankles.

00:20:45.811 --> 00:20:48.822
Can start to move the tongue 
around in your mouth. Why not?

00:20:48.822 --> 00:20:50.549
Then we'll bend the knees.

00:20:50.549 --> 00:20:54.019
Turn to one side, any side, hug
the knees up into the chest for

00:20:54.019 --> 00:20:56.489
a little fetal posture.

00:20:57.296 --> 00:21:00.392
Let your bottom bicep, your
bottom arm become your pillow or

00:21:00.392 --> 00:21:03.027
as we say in Texas, pill-ah.

00:21:03.027 --> 00:21:04.864
And just take a 
second here to be still.

00:21:04.864 --> 00:21:08.067
Feel that nice, sweet 
curvature in the spine.

00:21:08.067 --> 00:21:09.621
Rest your head.

00:21:09.621 --> 00:21:12.905
Feel this loving, caring energy
that you've cultivated for

00:21:12.905 --> 00:21:15.641
yourself on the mat, 
even if it's just a taste.

00:21:19.897 --> 00:21:22.633
And then slowly, we'll 
press back up to a seat.

00:21:30.389 --> 00:21:32.391
Bring your palms together.

00:21:34.527 --> 00:21:36.729
Lift your heart to your thumbs

00:21:36.729 --> 00:21:39.064
and let's bow 
the head to the heart.

00:21:39.064 --> 00:21:41.167
The mind intelligence 
to the body intelligence.

00:21:41.167 --> 00:21:42.168
Find a moment.

00:21:42.168 --> 00:21:46.639
Just capture one final moment
here in this shape to be still

00:21:46.639 --> 00:21:49.141
and notice how you feel.

00:21:53.705 --> 00:21:57.192
So, it's wonderful 
to be here learning

00:21:57.192 --> 00:21:59.561
and exploring new shapes.

00:22:02.955 --> 00:22:06.601
But it doesn't always have
to be harder, faster, stronger.

00:22:07.760 --> 00:22:12.684
Remember, dear one, 
to take time to be still.

00:22:19.138 --> 00:22:21.944
Thank you for sharing this
time and energy with me today.

00:22:21.944 --> 00:22:25.611
Thank you for sharing your
journey thus far with me and all

00:22:25.611 --> 00:22:28.914
of the beautiful people around
the world practicing together,

00:22:28.914 --> 00:22:32.692
remembering to take time 
to listen and tend to it.

00:22:32.692 --> 00:22:33.619
I love you so much.

00:22:33.619 --> 00:22:36.441
Let's take one more 
deep breath in here together.

00:22:36.441 --> 00:22:38.457
I look forward to 
seeing you mañana.

00:22:39.688 --> 00:22:42.061
Exhale to bow 
and we whisper

00:22:43.997 --> 00:22:45.247
Namaste.

00:22:47.183 --> 00:22:51.919
(upbeat gentle music)