WEBVTT

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- Hi, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 28.

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Nourish.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my beautiful darling,
wonderful, gorgeous friend.

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Let's begin in a nice,
comfortable seat.

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Way to show up today.

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Woo!
Here we are together again.

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Let's bring the 
hands to the belly.

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And sit up tall.

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And look,

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just notice how you
feel when you hold your belly.

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I tend to feel a 
lot of different things

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depending on the day.

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But in light of today's theme,

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let's go there.

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Let's hold our bellies.

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Let's close the eyes.

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Let's tuck the chin slightly,

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just find a gentle, 
reverent bow.

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And let's allow this time

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to serve.

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The journey home 
is about simplifying

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and peeling back
the layers of the onion.

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Those parts, those habits

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that we have that take away.

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And then we create space and
more awareness and even have

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more energy to notice the habits

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and the patterns that nourish.

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Right? So the idea is that we

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start or continue to build

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sustainable practices, 
sustainable rituals that serve.

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And that's not just 
your daily morning ritual.

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It's in our thought patterns.

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And literally in the 
way that we hold ourselves,

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hold space for ourselves

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but also here, a little bit of
metaphor for holding the belly.

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If you haven't already, 
start to deepen your breath.

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Send breath down 
into the diaphragm,

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down into the belly.

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Let it be loving,
let it be full.

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And then use your exhale to
soften and relax your shoulders.

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Then gently bat 
the eyelashes open.

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We're gonna bring the fingertips
slowly now to the shoulders.

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That's what that's called.

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And here we go. Keep that 
directional breath going.

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So breathe down into your belly

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as you bring the 
elbows together to kiss.

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And then reach 'em all the way
up and around and back down.

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Continue.
Inhale to come forward.

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Elbows kiss and go up,
around and down.

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Woo! Yes.

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Maybe those shoulders 
are a little crunchy today.

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Inhale all the way up.

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Around and down.

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And one more time, 
inhale all the way up.

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Around and down.
Stay here.

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Inhale in, exhale, 
you're gonna twist to the left.

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Inhale through center.
Exhale, twist to the right.

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Now start to pick up the pace.

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Find a sharp exhale.

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Each time you twist.

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Head, heart and 
belly all in alignment.

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For three, two and one.

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Release, come 
forward onto all fours.

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Benji, excuse me, darling.

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Pardon me, pardon me.

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Spread the palms, knees 
come underneath the hips.

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(chuckles) Benji's settled.

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And here we go, we're 
gonna start with Cat Pose.

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Rounding up through the spine.

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Cat Pose for 
three to five breaths.

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So think about hugging your
lower belly all the way up to

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your spine here.

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If you want, 
you can come onto fists.

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Crown releases to the earth.

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Navel up to the spine.

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Breathe deep.

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And then coming back to
a nice neutral spine, beautiful.

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Bump the hips to the left,

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turn your gaze to look 
past your right shoulder.

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Hey, Benji.

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And then all the 
way through center.

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Bump the hips to the right,

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turn your gaze to look
past your left shoulder.

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Hey, buddy.

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Back to center.

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Drop the elbows 
where the hands once were.

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Walk the knees back.

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Really allow your tailbone, 
your coccyx to tilt up towards

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the sky as you melt your 
heart to the earth here.

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Forehead comes towards the mat.

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Maybe it kisses the mat.

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Anahatasan, Heart to Earth Pose.

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You should feel big 
opening in the upper back body.

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Elbows stay rooted, my friends.

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Don't let 'em come out.

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Forearms parallel 
like two railroad tracks.

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Breathe deep here.
There's a lot going on.

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Breathe into the rib cage,
feel it expand on the inhale.

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And soften on the exhale.

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Here we go, hug the low 
ribs in, navel draws up.

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We're gonna carve 
a line with the nose

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to come all the way forward.

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Slide into home, eh?

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Eh? Here we go, Sphinx Pose.

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Lifting the chest forward.

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Careful not to crunch in the 
back of the neck, nice and easy.

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From here, inhale in.

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Exhale, maybe 
grow a little taller.

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Long through the neck.

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Good, then we're gonna 
interlace to fingertips,

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keep the elbows where they are.

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Interlace the fingertips here,
curl the toes under,

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inhale in.

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Exhale like a 
rocket ship navel draws up.

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Hollow front body as you 
come in to forearm Plank.

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Strong and steady here.
You got this.

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Building strength, full body 
strength here mindfully.

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So elbows are right 
underneath the shoulders.

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Okay, we're gonna just kiss the
right knee to the earth here,

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just the right knee, 
and then lift it back up.

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Kiss the left knee to the
earth and then lift it back up.

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Right knee and then left.

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Gaze straight down, 
right knee and then left.

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Now, listen carefully, 
both knees kiss and back up.

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Reach the heels back, way back,

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both knees kiss
and then back up.

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Reach the heels back.
Last one, you got it.

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Both knees kiss and 
reach the heels back.

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You're here for three, two and
slowly on the one bend the knees

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bring them underneath you.

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Good, curl the toes under,

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sorry, and send 
the hips back. Ah.

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You can come to a steeple
grip here if it feels right.

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Index fingers pointing forward.

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So what could it mean if someone
invited you to send breath to

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the soles of your feet.

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And you feel like, 
"That means nothing to me."

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That's all right.

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Everyone try to 
press into your pinky toes.

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We're here for one more breath.

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Beautiful.

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From center 
navel draws up and in.

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That's where we move from as

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we come all the 
way back to all fours.

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Walk the knees back 
and when you're ready,

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peel the hips up high,
Downward Facing Dog.

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Claw through the fingertips.

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On your next inhale, 
lift the right leg up.

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Exhale, bring it 
all the way through.

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Back knee lowers.

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You can walk it back 
for a deeper stretch.

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And here we go, we're gonna
bring the palms together

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and rise up here.

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Nice low lunge 
with the palms together

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Anjuli Mudra at the heart.

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So, pay attention.

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Are we just kind of dumping
all of the energy in here or

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can we kind of create an all
systems go effect using our

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training, our practice 
thus far to find support?

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Alright, inhale to 
reach the fingertips up.

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Exhale, think up and over as you
bring the outer edge of the left

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elbow to the outer 
edge of the right knee.

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Palms can come back together or
today you can take the bottom

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hand to a fist and 
bring the right hand on top.

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And that just creates a little
nice fulcrum for you to find a

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push and a pull 
here in your twist.

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Stay here. Breathing into your 
belly loving, loving breaths.

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Or we can start to lift.

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Pay attention, Adriene,
find your center.

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We can start to 
lift the back knee.

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Really reaching 
that left heel back.

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Just like we did 
in forearm Plank.

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Final option here today might
be to layer on opening up your

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wingspan, bringing the 
left fingertips to the earth

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and right fingertips 
up toward the sky.

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Play, breathe deep.

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Breathe into your belly.

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And then float it all back down.

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Take your time, 
come back to your lunge.

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Take a deep breath 
in to look forward.

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And then exhale 
right back to Downward Dog.

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Great work.

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Second side.
Stay focused.

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Inhale, lift the 
left leg up high.

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Exhale, shift it forward.

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Step it up.

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Lower the right knee down.

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Go ahead and walk 
it back just a bit.

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Oh, yeah.

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Mhmmm.

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Then find your center,
find connection,

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that support, right?

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So we're not just 
swinging ourselves up.

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Right?
We're using our integration.

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We're using all of our 
training in the practice thus

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far to move a certain way

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so that the 
practice brings us the

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nourishing benefits that
feel good versus taking away.

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Like, have you ever gone to a
yoga class and then left like

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feeling really loco, crazy?

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I have.
Lift the sternum up.

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Here we go.

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More on that later.

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So pressing firmly into all
four corners of your left foot.

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Here we go.

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Inhale, reach the 
fingertips up high.

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Find length.
Think up and over.

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Outer edge of 
the right arm comes

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to the outer edge 
of the left thigh.

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Maybe you take, say, maybe you
take the right hand to a fist,

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left hand on top.

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Lots of options here.

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Breathing deep into the belly.

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Breathing into that low back.

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Then maybe we have 
everything kind of turned on,

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(clicks tongue) hey-oh!

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Maybe we use that connection to
experiment with lifting the back

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knee, reaching right 
heel all the way back.

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And maybe you work with

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opening up the wingspan 
today and maybe not.

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Breathing.

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Meeting your comfortable edge.

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You got this.
Meeting your appropriate edge.

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Let's not say "comfortable."

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Meeting your appropriate edge.

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Yes.

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Then when you're ready,

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float it back down 
to the lunge, regroup.

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Keep that back 
knee lifted if you can.

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We got this.
Inhale, look forward.

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Exhale to plant the palms.

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Step it to Downward Facing Dog.

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Yes.

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Inhale in.

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Exhale to let it go.
(sighs)

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Awesome.

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Tuck the chin, roll all 
the way through to Plank.

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Inhale to look forward.

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Exhale to lower to the belly.

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Inhale, press into 
the tops of the feet.

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Find your foundation.

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Rise up, Cobra.

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And exhale to float back down.

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Awesome, from here,
listen carefully,

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you're gonna really find the
pubic bone to earth connection.

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We're gonna point the toes,
engage the quads.

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Nice. Then we're gonna 
come up onto the elbows

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just like we did in Sphinx.

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Bus stop one.

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From here, we're 
gonna bend the left knee,

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reach the left fingertips
back to grab the left ankle.

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Then here we go, 
bend the right knee,

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reach the right fingertips,
maybe grab the right ankle.

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Then from here, draw the
shoulder blades together

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down the back body.

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Begin to flex the feet.

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And as if you were pressing
the soles of your feet up to the

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ceiling, inhale in, 
exhale, kick the legs out.

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Send the soles of the 
feet up towards the ceiling.

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Gaze is straight down.
Neck nice and long.

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No need to crunch here.

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Now, knees are gonna 
want to splay out here.

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Try to keep them 
in line with the hips.

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Inhale in.

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Exhale, kick.

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Inhale in.

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Exhale, kick.

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Great. Now you can point 
the toes here, if you like.

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Inhale in, exhale, kick out.

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And one more time.

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Inhale in, exhale, kick out.

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Nice.

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Slowly release.

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Allow your 
limbs to float slowly,

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gently to the earth.

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Take a second here.
Breathe in.

00:13:57.290 --> 00:13:59.230
Breathe out.

00:13:59.230 --> 00:14:01.508
Breathe in.
Rise up to all fours.

00:14:02.842 --> 00:14:05.611
Exhale, walk your 
knees together and in.

00:14:05.611 --> 00:14:07.714
Don't go to 
Child's Pose just yet.

00:14:07.714 --> 00:14:09.849
With the toes 
curled under or not

00:14:09.849 --> 00:14:11.250
we're gonna 
send the hips back.

00:14:11.250 --> 00:14:14.420
You're gonna come to sit up
tall through the spine first.

00:14:14.420 --> 00:14:15.922
Take a cycle of breath here.

00:14:15.922 --> 00:14:17.590
Let the spine be long and tall.

00:14:19.245 --> 00:14:24.325
And now, Balasana, Child's Pose.

00:14:28.364 --> 00:14:31.404
So after the back bend, 
take a second to sit up tall

00:14:31.404 --> 00:14:33.740
and then come 
into the Forward Fold.

00:14:33.740 --> 00:14:36.609
Close your eyes, relax the
weight of your shoulders down

00:14:37.886 --> 00:14:40.534
and let's start 
to cool off a little.

00:14:44.584 --> 00:14:46.586
Listen to the 
sound of your breath.

00:14:48.287 --> 00:14:50.423
Let it be audible here.

00:14:50.423 --> 00:14:52.091
Truly.

00:14:52.091 --> 00:14:55.027
Find that Ujjayi Breath, 
find that victorious breath,

00:14:55.027 --> 00:14:58.765
that ocean breath even 
if it's just one big sigh.

00:14:58.765 --> 00:15:01.667
Please, dear one, listen to
the sound of your breath here.

00:15:14.256 --> 00:15:15.348
Then tuck the chin.

00:15:15.348 --> 00:15:17.150
We're slowly rollin' up.

00:15:17.150 --> 00:15:19.085
If being on the knees 
is not great for you here,

00:15:19.085 --> 00:15:22.021
you can come to 
cross-legged seat right now.

00:15:22.021 --> 00:15:23.589
We're gonna take 
a twist to the left

00:15:23.589 --> 00:15:26.281
in the cross-legged 
seat or here.

00:15:26.281 --> 00:15:28.795
A little counter 
twist to the left.

00:15:28.795 --> 00:15:30.797
Notice how you feel.

00:15:32.799 --> 00:15:35.368
And then twist to the right.

00:15:35.368 --> 00:15:37.748
Same thing.
Notice how you feel.

00:15:42.241 --> 00:15:43.612
And then back to center.

00:15:44.975 --> 00:15:46.445
Can turn the palms face up.

00:15:46.445 --> 00:15:48.380
Again, come to 
a cross-legged seat

00:15:48.380 --> 00:15:51.117
if that feels better 
for you here.

00:15:51.117 --> 00:15:52.351
Let's turn the palms face up

00:15:52.351 --> 00:15:57.123
just in the effort 
to receive the benefits.

00:16:00.893 --> 00:16:03.493
Of our practice, 
of our time here together.

00:16:08.768 --> 00:16:11.771
Close your eyes.

00:16:11.771 --> 00:16:14.740
And I invite you 
to just feel or ask,

00:16:14.740 --> 00:16:18.678
rather, what if it were 
true that the practice or the

00:16:18.678 --> 00:16:22.945
practices that 
you cultivate each day

00:16:22.945 --> 00:16:26.419
are there to support you,
to nourish you, right?

00:16:26.419 --> 00:16:28.861
To give back, not to take away.

00:16:33.685 --> 00:16:37.625
And I think 
understanding or

00:16:37.625 --> 00:16:40.166
considering that as true,

00:16:40.166 --> 00:16:43.123
as being true, this is kind of 
part of the first step because

00:16:43.123 --> 00:16:47.273
some of us don't even realize 
how we've put up roadblocks

00:16:47.273 --> 00:16:50.949
(chuckles) to not even receive
the gifts of the things that,

00:16:50.949 --> 00:16:52.504
that give back to us.

00:16:53.713 --> 00:16:56.616
I love you so much.

00:16:56.616 --> 00:16:58.284
I look forward to 
seeing you tomorrow.

00:16:58.284 --> 00:16:59.986
As you're ready, 
bring the palms together.

00:16:59.986 --> 00:17:01.987
Let's bring it right 
to the heart today.

00:17:04.790 --> 00:17:07.493
Keeping open mind, open heart.

00:17:07.493 --> 00:17:11.091
Ready to receive the 
gifts that come our way.

00:17:12.298 --> 00:17:15.985
Things that nourish 
us and help us feel good.

00:17:17.803 --> 00:17:20.006
When you feel nourished and good
then you're gonna be in the best

00:17:20.006 --> 00:17:22.584
position to serve others.

00:17:22.584 --> 00:17:24.216
Help them feel the same.

00:17:24.216 --> 00:17:26.245
Take a deep breath in.

00:17:26.245 --> 00:17:30.709
We'll close with a 
deep bow and whisper

00:17:31.718 --> 00:17:33.004
Namaste.

00:17:34.439 --> 00:17:38.676
(upbeat gentle music)