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 27.

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Integrate.

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Let's get started.

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(upbeat gentle music)

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Okie doke, my friends,

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let's begin in either a nice,

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comfortable seat of your choice

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or Extended Child's Pose.

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Come on down to the ground.

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Benji, you pick your number one
position to start in as well.

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And together we will begin.

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I love daily yoga practice
because it's just such a

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wonderful little ritual

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to begin again.

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So as you get settled in here,

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allow yourself

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to let go of the day thus far

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and politely put whatever you 
have to do after this practice

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politely put it on hold.

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Place it on the shelf.

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Then use this time.

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Really take it

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to integrate a 
little more awareness

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into your life.

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That's it, right?

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You don't have to do anything.

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You don't have to 
make anything happen.

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Just a willingness to 
integrate more awareness.

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And then, of course 
there's a ripple effect.

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But for now, just a 
willingness to begin again

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and integrate more awareness.

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As you're ready, gently 
begin to deepen the breath.

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Maybe you have 
already started this process.

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And then if you're seated,

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you might find a 
gentle sway back and forth.

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And if you're an 
Extended Child's Pose,

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you might begin to 
rock the forehead gently

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side to side on the mat.

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Today's session 
invites you to consider

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what it means to move well.

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Showing up on the 
mat regularly offering,

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of course, us this insanely
wonderful opportunity to

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learn about our bodies, 
integrate the breath

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and essentially move better.

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To become a good mover.

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To move well.

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Bring the head back 
to center stillness.

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Find stillness wherever you
are, take a deep breath in.

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And use your exhale 
to slowly open the eyes.

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We're gonna come up to 
a nice Tabletop Position.

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Then when you're ready, 
claw through the fingertips,

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curl the toes under, inhale in.

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Exhale, lift the knees 
and let them hover.

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Breathing deep, finding a 
little calm here as you draw

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the navel up towards the spine.

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Low back is long, 
so not dipping down.

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Long, long, long.
Low belly's drawing up and in.

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Gonna be here a little
longer today, you got it.

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For ten, what?

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Nine, breathe deep.

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Eight, seven, six,

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five, four, three,

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two, one.
Lower the knees down.

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Press into the tops of the feet.
Inhale, drop the belly.

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Exhale, round through the spine.

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Inhale, drop the belly.

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And exhale, round 
through the spine.

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Now take a couple rounds just on
your own and think of the body

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as one complete moving part
versus a bunch of units here.

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See if that changes the
quality of your movement here.

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Does for me.
It kind of slows me down.

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Excellent, then walk your 
hands all the way forward.

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Walk your knees back.

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Inhale in, peek 
at me if you need to.

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You're just 
going to slowly ease,

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ease, ease the hips down.

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Cobra.

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Inhale in here again.

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Exhale, lower all 
the way to the belly.

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Heart to earth.

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Alright, we're gonna 
bend the left knee.

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Send your left fingertips
behind to grab the left ankle.

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Inhale in here.

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Exhale, draw your left heel in.

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Release.

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Reach the right hand 
to grab the right ankle.

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Inhale in.

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Exhale, squeeze the 
right heel towards your bum.

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Release, palms come 
underneath the shoulders,

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inhale in, exhale, 
press back up to all fours.

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Tabletop Position.

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Good, curl the 
toes under once again.

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Here we go, 
Hovering Table, deep breath.

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Exhale, lift the knees,
let them hover.

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So imagine 
placing a little teacup

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on the back of the neck here.
So the neck is nice and long.

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We're pressing 
into the knuckles.

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Upper arm bones rotating out.

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We feel that low belly 
drawing up and in for ten,

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nine, eight, breathe deep.

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Seven, six, five,

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four, three, two

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and on the one, lower the knees.

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Awesome, walk the knees back.

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Walk the hands forward.

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Come on to the tops of 
the feet and nice and easy,

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ease your way back down.

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Hips to the earth, 
belly to the earth.

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We come to Cobra.

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Inhale.

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Soft and easy.

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Exhale, forehead to the mat.

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Great. From here, 
we're gonna walk the

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fingertips off 
the mat just a bit.

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And think about 
not just the shape

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but the sensation 
that you create

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as you move in 
and out of the shapes.

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So we're gonna move through 
a little King Cobra here,

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press into the tops of the feet.

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Inhale in, press into
the fingertips, rise up.

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Remember how you 
move matters here.

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And then exhale,

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soften forehead 
toward the earth.

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Inhale, we rise.

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Just play.

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And exhale, soften.

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And one more.
These can be really small, guys.

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Inhale, rise up.

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And soften.

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Draw the hands 
underneath the shoulders,

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curl the toes under.

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Your choice, inhale in, 
exhale, press up to all fours

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or now maybe Plank Pose.

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Good.

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When you're ready, send 
the hips up high and back,

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Downward Facing Dog.

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Take a couple breaths 
here to move your body.

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Bump the hips left to right.

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Press into the palms evenly.

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Shake the head loose.

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Then from center, 
navel draws in and up,

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anchor your left heel down

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and this is the cue to 
lift the right leg up high.

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Again, one moving part.
Bend your right knee.

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Stack your right 
hip over the left.

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Big breath in.

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Exhale, right knee to
right elbow, shift forward.

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Inhale, kick it up,
Three-Legged Dog.

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Level in the hips.

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Exhale, right 
knee to left elbow.

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Shift forward.

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Inhale, kick it up.

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Exhale, right through center,
squeeze and lift.

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Right knee all the 
way up to the heart space.

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And then Downward Facing Dog.

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Right away, inhale, 
left leg lifts up high.

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You got this.

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Exhale, bend the left knee,

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stack the left hip 
over the right.

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Beautiful.
Inhale in.

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Exhale, connect.

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Integrate center here as you
bring left knee all the way up

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and over to kiss the left elbow.

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Upper body's in Plank.

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Good, inhale, kick it up,
Three-Legged Dog.

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Hips are level.

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Exhale, cross it over.

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Left elbow kisses right knee.

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Good, inhale, claw 
through the fingertips,

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kick it back up.

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Exhale's right through center.
Squeeze and lift.

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Good, inhale, kick it up.

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Exhale, Downward Facing Dog.

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Stay here or 
slowly lower to the knees.

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Take a rest, Child's Pose.
We'll be here for three breaths.

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In and out, 
in and out, in and out.

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So you choose the 
resting posture here,

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either Downward Dog
or Child's Pose.

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And then if 
you're an Child's Pose,

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make your way to 
Downward Facing Dog.

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And then together 
we'll bend the knees,

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inhale to look forward and

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exhale to step or hop 
your way to the top.

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Take a second here 
to let everything go.

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Let go of any stress, tension.

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When you're ready,
bend the knees,

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tuck the chin and 
slowly roll it up.

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Tadasana, Mountain Pose.

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So many wonderful things to
practice integrating here.

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Go for it.

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Let's see what you come up with.

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Nice.

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Inhale, reach for the sky.

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Exhale, drop the shoulders down.

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Pressing into all four corners
of the feet we're gonna grab the

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left wrist with the right hand,
take it up over,

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side body stretch.

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Inhale back to center.

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Exhale to the left.

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Inhale back to center.

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Exhale, take it 
all the way down,

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Forward Fold.

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Inhale, lift it up halfway.

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Exhale, bend the knees.

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Plant the palms, step it back.

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Plank Pose or Half Plank.

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Inhale in here.

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Exhale, squeeze the 
elbows into the side body,

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lower down with control.

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All the way to the belly.

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Inhale, rise up.

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Cobra, your version.

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Exhale, make your way to 
Downward Dog from the midline.

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Move from middle.

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Good, hang on to your center.

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As you inhale, 
lift the right leg up high.

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Exhale, squeeze that right knee
all the way up and in and then

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step it up to a nice, low lunge.

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Here we go, high lunge.

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Inhale, reaching for the sky.

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Front knee stays bent.

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You can bend that back knee to
get your center underneath you.

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Squeeze the inner thighs 
to the midline for stability.

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Again, just a little reminder,

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we can always lower 
that back to the ground.

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We've been here before.

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The ground is there for us.

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Here we go.
Inhale to straighten both legs.

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Exhale, bend that front knee,
twist to the right.

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Inhale all the way back up,
straighten both legs.

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Exhale, open up, Warrior II.

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Good, inhale, 
straighten both legs.

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Reach the right fingertips back.

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Exhale, cartwheel 
all the way back down.

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We're gonna pivot, plant the
left palm and reach the right

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fingertips all the 
way up towards the sky

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for your big twist.

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Inhale in here.

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Exhale, right fingertips down.

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Here we go.
Step the right foot back.

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Belly to Cobra or 
Chaturanga to Upward Facing Dog.

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Moving with your breath.

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Mirroring the 
breath to the movement,

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the movement to the breath.

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I'll meet you in 
Downward Facing Dog.

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Inhale in here.

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And exhale to empty it out.

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Good, inhale lift 
the left leg up high.

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Claw through the fingertips.

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Exhale, shift it forward,
squeeze and lift.

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Step it up.

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Beautiful. Here we go,
high lunge, inhale, reach.

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Find your center here.

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Front knee bend 
here just to start.

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Beautiful.

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Notice how things have evolved.

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Keep integrating.

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Inhale, lifting up 
from the pelvic floor,

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we straighten both legs.
Reach for the sky.

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Back heel's lifted.

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Exhale, bend the front knee.

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Open twist to the left.

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Inhale, reach it back up,
straighten both legs.

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Lift the back heel and then
exhale dial it to your right.

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Open it out, Warrior II.

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Strong footing.

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Strong legs.

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Now inhale, reach it 
forward, straighten both legs.

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Reach it all 
the way up and back.

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Big stretch, big breath.

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Then exhale, 
bend that front knee.

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Cartwheel it all way down.
Take up space.

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Right hand 
comes to the earth

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and when you're ready, 
big twist.

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Left fingertips all 
the way up to the sky.

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Nice. Slowly bring it back 
down to frame the left foot.

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When you're ready,
plant the palms,

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step it back and 
move through a vinyasa.

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So move with intention that
can be straight to Downward Dog.

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Could be through a 
little Child's Pose.

00:14:11.918 --> 00:14:13.886
When you're back in 
Downward Facing Dog,

00:14:13.886 --> 00:14:16.823
take a deep breath in.

00:14:16.823 --> 00:14:18.591
And a Lion's Breath, tongue out.

00:14:18.591 --> 00:14:20.162
Let go of some heat.

00:14:21.450 --> 00:14:22.895
Good, bend the knees.

00:14:22.895 --> 00:14:24.497
Inhale to look forward.

00:14:24.497 --> 00:14:26.450
Exhale to step 
or hop to the top.

00:14:27.533 --> 00:14:28.935
Inhale, lift up.

00:14:28.935 --> 00:14:31.003
Nice flat back position,
your version.

00:14:31.003 --> 00:14:33.306
Try to find something 
new each time.

00:14:33.306 --> 00:14:36.008
Then exhale to soften and fold.

00:14:36.008 --> 00:14:38.511
Great, root to rise here,
inhale, reach for the sky.

00:14:38.511 --> 00:14:40.747
Big breath, big stretch.

00:14:40.747 --> 00:14:42.415
And then exhale, 
hands come together

00:14:42.415 --> 00:14:44.255
and right back 
down to the heart.

00:14:45.384 --> 00:14:48.755
Pause. Capture a bit of 
your own magic here, breathe.

00:14:48.755 --> 00:14:50.757
Notice.

00:14:55.628 --> 00:14:57.163
Awesome, soft bend in the knees.

00:14:57.163 --> 00:14:59.832
Inhale, reach for the sky.

00:14:59.832 --> 00:15:01.834
This time exhale, 
we're gonna slowly,

00:15:01.834 --> 00:15:05.638
slowly, slowly grab the
right wrist with the left hand.

00:15:05.638 --> 00:15:06.773
Soft bend in the knees.

00:15:06.773 --> 00:15:09.675
You're gonna bend your right
knee and you're going to trace

00:15:09.675 --> 00:15:12.078
your right toes 
all the way behind you,

00:15:12.078 --> 00:15:16.149
a small semicircle towards 
the left edge of your mat.

00:15:16.149 --> 00:15:17.817
Then stay grounded 
through your right toes.

00:15:17.817 --> 00:15:21.287
You can even ground to the right
heel as we find this side body

00:15:21.287 --> 00:15:24.056
stretch here on the right side.

00:15:25.124 --> 00:15:28.238
Big breath in.
Peek at me if you need to.

00:15:29.562 --> 00:15:31.798
Long breath out.

00:15:31.798 --> 00:15:34.300
Good, inhale to come 
all the way back to center.

00:15:34.300 --> 00:15:36.836
Fingertips reaching all the
way up and we'll switch it,

00:15:36.836 --> 00:15:37.870
take it to the other side.

00:15:37.870 --> 00:15:40.239
Right hand grabs the left wrist.

00:15:40.239 --> 00:15:43.242
We lift the left heel, 
soft bend in the knees,

00:15:43.242 --> 00:15:45.545
and then drawing a 
semicircle behind you,

00:15:45.545 --> 00:15:47.747
tracing your 
left toes in the sand.

00:15:47.747 --> 00:15:51.551
You can keep your right heel
lifted here or ground through,

00:15:51.551 --> 00:15:53.719
sorry, you can keep 
your left heel lifted here,

00:15:53.719 --> 00:15:56.328
or you can ground 
through your left foot.

00:15:58.391 --> 00:16:00.293
Inhale in.

00:16:00.293 --> 00:16:02.929
Exhale, relax your shoulders.

00:16:02.929 --> 00:16:05.765
Inhale to come back to center.

00:16:05.765 --> 00:16:07.733
And exhale to release the bind.

00:16:07.733 --> 00:16:10.069
Awesome. One more big breath 
in as you reach for the sky.

00:16:10.069 --> 00:16:12.772
Maybe you come up 
onto the toes here.

00:16:12.772 --> 00:16:15.474
What? And then exhale, 
cascade it all the way down,

00:16:15.474 --> 00:16:17.744
Forward Fold.
Let it go. Let it go.

00:16:17.744 --> 00:16:19.288
Cool, inhale, halfway lift here.

00:16:19.288 --> 00:16:22.348
Find length in the neck, tug the
shoulders away from the ears.

00:16:23.284 --> 00:16:25.717
Good, exhale, soften and bow.

00:16:25.717 --> 00:16:27.098
This time bend the knees,

00:16:27.098 --> 00:16:30.389
plant the palms step or 
maybe you hop it back today.

00:16:30.389 --> 00:16:32.558
Hopping it back to Plank.

00:16:32.558 --> 00:16:36.896
Lowering belly to Cobra 
or Chaturanga to Up Dog.

00:16:36.896 --> 00:16:39.098
Building strength mindfully.

00:16:39.098 --> 00:16:42.335
Make your way to 
Downward Facing Dog.

00:16:42.335 --> 00:16:43.724
You're doing great.

00:16:45.037 --> 00:16:47.029
Inhale, lift the 
right leg up high.

00:16:48.474 --> 00:16:49.709
Exhale, shift forward.

00:16:49.709 --> 00:16:51.510
Step it all the way up.

00:16:51.510 --> 00:16:54.393
Listen carefully. We're 
gonna pivot on the back foot.

00:16:54.393 --> 00:16:57.850
You're gonna take your
right hand to your right heel

00:16:57.850 --> 00:17:00.186
and we're gonna take the left
fingertips and cross 'em all the

00:17:00.186 --> 00:17:03.422
way across the body coming
into Triangle from the ground up

00:17:03.422 --> 00:17:05.157
today, from the ground up.

00:17:05.157 --> 00:17:07.631
Just check it out.
Back toes are turned in.

00:17:11.898 --> 00:17:14.000
We spiral the 
heart up towards the sky.

00:17:14.000 --> 00:17:17.770
You might take your left hand
to your right rib cage and just

00:17:17.770 --> 00:17:21.807
imagine smearing a little bit of
honey across the ribs here all

00:17:21.807 --> 00:17:23.609
the way opening up to the sky.

00:17:25.232 --> 00:17:26.523
Inhale in.

00:17:26.523 --> 00:17:29.124
Exhale, send your gaze down.

00:17:29.124 --> 00:17:30.983
Bring your left fingertips down.

00:17:30.983 --> 00:17:32.685
We're gonna move 
into a Pyramid posture

00:17:32.685 --> 00:17:34.600
by stepping the back foot up.

00:17:35.721 --> 00:17:37.757
Great, inhale in, 
stick with your breath.

00:17:37.757 --> 00:17:39.998
Remember, the 
breath always comes first.

00:17:41.460 --> 00:17:43.596
And then inhale 
in again, exhale,

00:17:43.596 --> 00:17:46.098
use that contraction 
navel to spine to

00:17:46.098 --> 00:17:49.302
maybe lift the left leg up,
standing splits again today.

00:17:49.302 --> 00:17:50.693
Just a test.
Just checking in.

00:17:50.693 --> 00:17:52.998
Not gonna be here long.

00:17:52.998 --> 00:17:54.495
Just checking in.

00:17:56.447 --> 00:17:58.311
You got it.

00:17:58.311 --> 00:17:59.845
Inhale in deeply.

00:17:59.845 --> 00:18:01.280
Exhale to let it all go.

00:18:01.280 --> 00:18:02.615
You're gonna kick 
the left foot back,

00:18:02.615 --> 00:18:05.611
come to a nice 
low lunge, regroup.

00:18:07.320 --> 00:18:09.522
Good, here we go.
Inhale to open the chest.

00:18:09.522 --> 00:18:14.133
Maybe the palms come up today, 
Anjuli Mudra, look forward.

00:18:14.133 --> 00:18:15.628
And exhale to plant.

00:18:15.628 --> 00:18:19.031
Go straight to Downward Dog here
or move through a little flow.

00:18:19.031 --> 00:18:20.382
You got it.

00:18:27.406 --> 00:18:30.276
In Downward Dog, here we go,
big cleansing breath.

00:18:30.276 --> 00:18:33.117
Take a nice inhale 
in through the nostrils.

00:18:34.344 --> 00:18:36.782
And exhale, stick your
tongue out, Lion's Breath.

00:18:38.952 --> 00:18:40.307
Hey, you never know, 
little Lion's Breath

00:18:40.307 --> 00:18:41.220
could change everything.

00:18:41.220 --> 00:18:43.723
Inhale, lift the 
left leg up high.

00:18:43.723 --> 00:18:46.158
Exhale, shift it forward,
strong and centered.

00:18:47.581 --> 00:18:49.261
Step it all the way up.

00:18:49.261 --> 00:18:51.630
Here we go. Pivoting on 
the back foot, from here,

00:18:51.630 --> 00:18:53.332
straighten the front leg.

00:18:53.332 --> 00:18:55.501
Take your time here, no rush.

00:18:55.501 --> 00:18:59.350
Left fingertips come 
around to the left heel.

00:18:59.350 --> 00:19:02.642
And once you feel like you have
your foundation right fingertips

00:19:02.642 --> 00:19:06.512
trace across the left arm,
across the chest and all the way

00:19:06.512 --> 00:19:09.415
up towards the sky,
Triangle Pose.

00:19:09.415 --> 00:19:10.750
Take the right 
hand of the low ribs,

00:19:10.750 --> 00:19:13.412
if you liked that on the 
right side let's do it here.

00:19:13.412 --> 00:19:14.787
Smearing this honey from the

00:19:14.787 --> 00:19:17.390
bottom rib all 
the way to the top.

00:19:17.390 --> 00:19:19.681
Opening your heart 
up towards the sky.

00:19:20.860 --> 00:19:23.029
Strong legs.

00:19:23.029 --> 00:19:24.263
Inhale in.

00:19:24.263 --> 00:19:26.682
Exhale, send your gaze down.

00:19:26.682 --> 00:19:28.334
Slowly, right 
fingertips will come down.

00:19:28.334 --> 00:19:29.969
We're gonna move 
through that Pyramid posture,

00:19:29.969 --> 00:19:32.801
so step your right 
foot in just a bit.

00:19:34.673 --> 00:19:36.475
Breathe deep.
Stay focused.

00:19:36.475 --> 00:19:38.310
You have the tools.

00:19:38.310 --> 00:19:40.212
It's challenging for a reason.

00:19:40.212 --> 00:19:41.881
Stay connected.

00:19:41.881 --> 00:19:42.941
Here we go.

00:19:42.941 --> 00:19:45.384
Lifting up maybe 
just the right heel.

00:19:45.384 --> 00:19:47.653
Maybe the big toe 
stays on the ground.

00:19:47.653 --> 00:19:50.690
Maybe the right leg 
begins to come all the way up.

00:19:50.690 --> 00:19:54.660
Maybe right toes dialing down.

00:19:54.660 --> 00:19:57.897
So you can think about lifting
from your right inner thigh.

00:19:59.231 --> 00:20:00.199
Just playing here.

00:20:00.199 --> 00:20:02.601
Checking in day by day.

00:20:02.601 --> 00:20:06.262
Small loving 
integration each day

00:20:06.262 --> 00:20:08.554
to make big, big change.

00:20:10.209 --> 00:20:11.010
Inhale in.

00:20:11.010 --> 00:20:14.152
Wherever you are, exhale, 
kick that right foot back.

00:20:15.448 --> 00:20:17.806
Regroup, find 
your nice low lunge.

00:20:18.851 --> 00:20:20.753
And here we go, 
inhale, get light.

00:20:20.753 --> 00:20:24.790
Palms maybe come together here
as you look forward, lift up.

00:20:24.790 --> 00:20:26.025
And exhale to release.

00:20:26.025 --> 00:20:28.761
Last call for vinyasa.
Take it or leave it.

00:20:28.761 --> 00:20:32.647
Step it back, belly to Cobra,
Chaturanga to Upward Facing Dog.

00:20:33.933 --> 00:20:35.668
One final Downward Dog.

00:20:35.668 --> 00:20:39.449
When you get there, 
inhale lots of love in.

00:20:40.539 --> 00:20:42.641
Exhale, Lion's Breath,
tongue out.

00:20:45.704 --> 00:20:48.545
(laughs) Benji was

00:20:49.771 --> 00:20:51.283
stirred by that Lion's Breath.

00:20:51.283 --> 00:20:53.768
Slow descent of 
the knees to the earth.

00:20:55.855 --> 00:20:59.191
Then gently 
walk your knees back.

00:20:59.191 --> 00:21:02.128
Slowly walk your hands forward
and you can find a little sway

00:21:02.128 --> 00:21:05.931
in the hips here as you slowly
lower the hips to the earth.

00:21:05.931 --> 00:21:08.601
We're gonna come into a 
Cobra once again, nice and easy.

00:21:08.601 --> 00:21:10.936
Bend your elbows.
You got this.

00:21:10.936 --> 00:21:13.439
Find soft sway.

00:21:17.391 --> 00:21:20.549
And then slowly 
releasing forehead to the earth.

00:21:20.549 --> 00:21:23.015
Okay, reach the 
fingertips forward.

00:21:23.015 --> 00:21:24.870
Both hands (chuckles).

00:21:24.870 --> 00:21:27.019
And we're gonna 
have a little fun here.

00:21:27.019 --> 00:21:29.121
We're gonna zip the legs up.

00:21:29.121 --> 00:21:32.791
So walk inner thighs together,
and then you choose,

00:21:32.791 --> 00:21:34.273
left or right side, 
but you're gonna do

00:21:34.273 --> 00:21:36.128
like a little 
Martha Graham move here.

00:21:36.128 --> 00:21:39.532
You're just gonna turn to one
side and then you're going to

00:21:39.532 --> 00:21:41.734
keep turning over to 
come on to your back.

00:21:41.734 --> 00:21:44.592
And you're gonna have to
recenter yourself on the mat.

00:21:48.440 --> 00:21:50.843
And then just use the sound
of my voice to guide you here.

00:21:50.843 --> 00:21:52.378
Once you're 
centered on the mat,

00:21:52.378 --> 00:21:54.489
hug your knees 
up into the chest.

00:21:55.748 --> 00:21:57.917
Give yourself a nice big hug.

00:21:57.917 --> 00:22:00.386
Feel that low back get long.

00:22:00.386 --> 00:22:01.720
You can close your eyes here.

00:22:01.720 --> 00:22:05.958
Claw, not claw, 
crawl your shoulder blades

00:22:05.958 --> 00:22:07.293
in together and down again.

00:22:07.293 --> 00:22:09.622
I love that image of a bear

00:22:09.622 --> 00:22:13.553
massaging its back on a tree.

00:22:15.701 --> 00:22:18.404
Then hold onto your right knee,
send your left leg out but let

00:22:18.404 --> 00:22:21.473
your left heel hover just above
the earth and feel your center

00:22:21.473 --> 00:22:24.474
turn on, that integration.

00:22:24.474 --> 00:22:29.648
That little fire in the belly,
that connection.

00:22:30.555 --> 00:22:32.418
And then just switch left,
knee comes in,

00:22:32.418 --> 00:22:35.187
right leg goes out 
and right heel hovers.

00:22:35.187 --> 00:22:36.475
Feel it.

00:22:38.085 --> 00:22:39.644
And then switch.

00:22:41.327 --> 00:22:42.828
And then switch.

00:22:44.742 --> 00:22:46.832
And then switch.

00:22:46.832 --> 00:22:48.978
Last time, switch.

00:22:51.203 --> 00:22:53.806
Good, extend both legs out.

00:22:53.806 --> 00:22:56.809
You can tick-tock the 
toes in and out a little bit.

00:22:56.809 --> 00:22:59.445
Shake it out through the legs.

00:22:59.445 --> 00:23:02.954
Claw the shoulder blades down,
excuse me, Benji.

00:23:02.954 --> 00:23:05.277
And let your hands rest gently

00:23:05.277 --> 00:23:09.455
at your sides 
or you can hold your

00:23:09.455 --> 00:23:12.708
dog's hand if he lets you.

00:23:15.694 --> 00:23:18.897
Alright, you can 
close your eyes here.

00:23:18.897 --> 00:23:21.773
We're gonna just take a
moment here to find stillness.

00:23:21.773 --> 00:23:24.770
Let the nutrients of our
practice really integrate,

00:23:24.770 --> 00:23:25.996
settle in

00:23:27.072 --> 00:23:28.591
the body.

00:23:28.591 --> 00:23:31.577
Not the body but 
your body, my body,

00:23:31.577 --> 00:23:33.895
our bodies are so magnificent.

00:23:36.315 --> 00:23:38.317
So just allowing.

00:23:40.819 --> 00:23:43.822
Even if it's just for a
moment, a bit of stillness for

00:23:43.822 --> 00:23:45.824
everything to come together.

00:23:47.693 --> 00:23:49.295
Do its thing.

00:23:49.295 --> 00:23:51.297
Take a deep breath in.

00:23:52.631 --> 00:23:55.501
Use this exhale to relax the
weight of your body completely

00:23:55.501 --> 00:23:57.503
and fully into the earth.

00:24:07.780 --> 00:24:09.748
Let your breath 
be soft and easy.

00:24:28.770 --> 00:24:33.214
And then, as you're willing
just welcome a bit of gratitude

00:24:37.409 --> 00:24:39.476
for this practice

00:24:40.292 --> 00:24:42.981
and your willingness 
to show up and

00:24:42.981 --> 00:24:46.852
integrate, connect.

00:24:46.852 --> 00:24:49.133
Draw a line between

00:24:50.111 --> 00:24:52.624
the mind,

00:24:52.624 --> 00:24:54.978
the body

00:24:54.978 --> 00:24:57.256
and your heart.

00:24:59.531 --> 00:25:01.673
For me, 
it's about telling a story.

00:25:04.347 --> 00:25:07.878
And those are the 
characters so we show up

00:25:09.512 --> 00:25:12.257
and write each 
chapter or each page

00:25:12.257 --> 00:25:14.613
or each sentence 
each day by integrating

00:25:14.613 --> 00:25:16.615
those three things.

00:25:24.690 --> 00:25:25.891
Mind, body, heart.

00:25:25.891 --> 00:25:28.527
You can also think of 
it as mind, body and breath.

00:25:28.527 --> 00:25:32.189
Maybe that's more 
practical tool for you.

00:25:36.502 --> 00:25:39.106
As you're ready, slowly 
bring the palms together.

00:25:41.340 --> 00:25:45.901
Thumbs up to third eye 
and we'll seal this practice

00:25:45.901 --> 00:25:49.454
with one final 
breath in together, inhale.

00:25:50.649 --> 00:25:51.884
Great job today, everyone.

00:25:51.884 --> 00:25:53.867
Exhale (sighs).

00:25:53.867 --> 00:25:55.182
And whisper

00:25:55.182 --> 00:25:56.688
Namaste.

00:25:56.688 --> 00:25:58.540
Look forward to 
seeing you tomorrow.

00:25:59.628 --> 00:26:02.930
(upbeat gentle music)