WEBVTT

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- Hi everyone welcome to Home,
your 30-day yoga journey.

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It's Day 4.

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Activate!

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(upbeat gentle music)

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Okay let's begin 
today on our backs.

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Bet you didn't see that coming.

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Come on down to the ground

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and right away, as you

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come to your first position,

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begin to activate your breath.

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Bend your knees, bring the
soles of feet to the ground.

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Bring your hands to your belly.

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Take the deepest breath 
you've taken all day, in.

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And breathe out, empty it,
empty it, empty it, empty it.

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Out through the nose or mouth.

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Good, big inhale.

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Activating the breath,

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remembering the 
breath always comes first.

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And using the exhale to let
go of any stress or tension

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you might be 
coming onto the mat with.

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Keep an open mind.

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There's so much to 
pick up along the way here

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with this 
regular daily practice.

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And today's session

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is about

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action, discipline.

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Now, don't worry.
I got your back.

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Just laying the foundations

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for a fulfilling,

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sustainable at home practice.

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Making our way back home.

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So continue to 
gently activate the breath.

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And we're gonna slowly

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just rock the head 
a little side to side,

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ear-to-ear, a little
passive stretch in the neck

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and the traps.

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So active breath.

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The breath always comes first.

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As we begin to layer on more,
remember this.

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The breath always comes first.

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You can always spend your time

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activating, 
snuggling up with your breath.

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And that is 
worth your time here.

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Okay bring the head 
back to center stillness.

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We're gonna slowly 
interlace the fingertips,

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bring them behind the head.

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Extend the thumbs so you create
this little neck hammock.

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You can give yourself 
a little massage here.

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Start to smell 
your armpits already.

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Mhmmm.

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Elbows nice and wide.

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Now ground through the feet,

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scoop your tail bone up 
so your low back can come

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flushed to the mat.

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So nice, beautiful connection

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between the low 
back and the earth.

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I say beautiful 
because you should feel

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like supported.

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And right away you could see how

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bringing your awareness 
to this support in the low back

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is gonna create 
a little activation

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in the abdominal wall.

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Some more than others, some,

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you could really start 
to feel a tremble already

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if you haven't activated 
these muscles in a while.

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Welcome, welcome back,
welcome home.

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Here we go, inhale in again.

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Exhale, navel draws down.

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Low back stays 
flush with the mat.

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You're just 
gonna lift one leg up.

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Shin parallel to the 
ceiling and then the other.

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A little more 
activation in the core,

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low back is nice and flush.

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Breathe here.

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In time, we'll work to 
bring the knees over the hips.

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But if that's not 
happening for you,

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in a way that feels 
supportive in the low back,

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work in a way that 
feels supportive, right.

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Recognize what feels good,

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what feels supportive.

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Pain does not feel good.

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That is not supportive.

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Okay, inhale and again here,
keep the elbows wide,

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they're gonna wanna come in.

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Keep 'em nice and wide.

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As you lift your chest,
your chin and your gaze

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up towards the sky.

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So not a crunch, but lifting up

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and almost as if you're
sending your gaze up and back.

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So we're activating 
the abdominal wall.

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(mimic radio static) Activate!

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Breathing deep, 
inhale in, elbows wide.

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You can use your thumbs 
here to support your neck.

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Scoop the tailbone up,
excuse me.

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Hug your low ribs in.

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Maybe experiment with 
drawing your knees out,

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just a bit for three.

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Breathe deep, two.

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And release.

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Hug your knees into your chest.

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Take a deep breath in.

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Exhale.

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Now bring your hands to 
the backs of the thighs.

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And we're gonna, 
we're gonna have a little fun.

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So let's go on a 
little journey here.

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We're gonna 
rock and roll up and down

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the length of the spine.

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So keeping that connection,
that active core,

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your awareness 
of your shoulders.

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So if this feels 
really silly to you,

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you are not alone.

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It did as well for me when
I first started doing this.

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If you wanna catch a 
little Plow Pose here,

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if it's in your practice 
to touch the toes back,

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you can but otherwise,
don't worry.

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Here comes the real moment,

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a chance to align 
with a little humility.

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Here we go.

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The next time you rock up,
we're gonna come

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all the way up and 
forward into a little squat.

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And if you're like haha, hehe,

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Adriene, very funny.

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I get it, it's all and good.
So make your way there.

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You can choreograph that.

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And I mentioned the humility

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because there 
are so many moments

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in the asana practice 
where we have a chance

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to be humbled, and for it to
be like a positive experience,

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versus like something we're
just trying to blow through

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so, activate the 
humility as well.

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And we're gonna come 
into this little squat,

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stretching through 
the fascia of the feet.

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You know, this could be 
really intense for your feet,

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so breathe deep.

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Use your fingertips 
to brace you here.

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If it's available, find 
a stretch in the back body

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by drawing the chin in, 
nose in towards heart center.

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Breathe deep here.
We got this.

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And then, yup, you guessed it.
We're gonna drop the heels.

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Begin the lift the hips up high.

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Forward Fold.

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Activate your breath.

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Again, each time we 
come into this Forward Fold,

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and particularly as we 
do it with more regularity,

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(sighs) so good for 
the nervous system.

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I'm sure you don't 
need me to remind you

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how important that is,
particularly nowadays.

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So take some nice 
deep breaths here.

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Then look down at your feet.

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You're gonna 
lift all of your toes.

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Ground through all 
four corners of the feet

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and we're activating

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this idea of pressing through

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all four corners 
of the feet equally.

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We call this four 
part equal standing.

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Samastitihi.

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So start it here 
in the Forward Fold.

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Activate the feet.

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Find this Pada Bandha,
this foot lock,

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this foot-to-earth connection.

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And whatever that means to you,
just doing your best.

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And then from there,

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we're gonna ground into that
four part equal standing,

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and begin to roll it up.

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Take your time.

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Stand up nice and tall,

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and see if you can imagine,

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listen carefully,

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this upward current of 
energy coming all the way up

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through your front side.

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And then see if you can activate

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or imagine this idea 
of this downward energy

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activating down your back side.

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So we have this loop.

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We have this upward current
of energy through the front.

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And this downward 
energy through the back.

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And just see if you 
can create this image

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of this energy loop, and imagine

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your body in the 
center of this loop.

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And if you're like, okay 
what am I supposed to do?

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That's okay, 
just stay open to this idea.

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But maybe, your body 
responds a little bit

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to this upward 
current of energy.

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And maybe it responds to this
downward current of energy.

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So finding places to 
life like through the crown,

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of the head, through the heart,
the sternum.

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And places to ground.

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Maybe drawing 
the shoulder blades in

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and down the back body.

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Pressing firmly into the heels.

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Tagging a little bit of 
weight in your fingertips.

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Relaxing your shoulders down.

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So we're activating this
principle of opposition, right.

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Upward and downward,
masculine and feminine.

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Sun, moon, light, dark.

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Here we go.
Inhale, reach for the sky.

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Exhale, Forward Fold.

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Hi Benji.

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Inhale, lift it up halfway.

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Pull the elbows back, 
lengthen through the neck.

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Exhale, to soften and fold.

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Alright, listen carefully.
Bend your knees.

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You're gonna step 
just the left foot back.

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Go ahead and lower then to
the left knee here to start.

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Inhale sweep the arms 
all the way up and over head.

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Now we're gonna come 
out of the crescent lunge

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a little bit here 
by pressing firmly,

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activating through all four
corners of that front foot.

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And then sending the 
fingertips up towards the sky.

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If this is too much for you,

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bring the hands 
to the waistline.

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We're gonna pull the 
right hip crease back.

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We're gonna 
squeeze the inner thighs,

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activating the midline.

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So squeeze the inner 
thighs to the center.

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Lift up from the pelvic floor,

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activate that midline.

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Think of this 
upward current of energy,

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coming up through the front.

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And then this downward 
energy through the back.

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Inhale in here.

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Exhale to slowly release.

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Plant the palms, 
lift the back knees.

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Step your right toes back.

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Inhale to look forward.

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Shift forward.

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Exhale, lower all the 
way down to your belly.

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Hi Benji.

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Inhale Cobra.

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(laughing)

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I'm not sorry.

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Exhale, release.

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Curl the toes under.

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Inhale, press up up 
to all fours or Plank.

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Downward Facing Dog.

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Breathe out.

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Inhale in deeply here.

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Pedal it out if you like.

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Exhale completely.

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Find what feels good here.

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Careful to not hold 
or clench in the neck.

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Good, bend your knees.

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Inhale, look forward.

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Exhale, step or hop to the top.

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Feet together, really together.

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Good, Forward Fold.

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Inhale, halfway 
lift to your version.

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Exhale to soften and fold.

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Inhale to bend the knees.

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Reach all the way 
up towards the sky

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and then listen carefully,
we're gonna exhale.

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Go all the way back down.

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Forward Fold.

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Inhale, halfway lift,
your version.

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Moving with your breath,
exhale to fold.

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Bend your knees.

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This time step 
the right toes back.

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Lower the right 
knee to the earth.

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Now, activate through all four
corners of that front foot.

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Squeeze the inner thighs 
to the midline right away.

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Lift up from the pelvic floor.

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Hands to the waistline, 
or reach up towards the sky.

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Come up out of that 
front leg a little bit.

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Activating the 
abdominal wall here,

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squeeze the inner thighs inwards

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so we can find that 
connection to the midline.

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Activating, lifting from the
pelvic floor, all the way up.

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Lots of energy, 
activate the fingertips here.

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Lengthen through the crown.

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Inhale in.

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Exhale to release.

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Come all the way back down,
step it back.

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Plank or Half Plank,
Cobra or Chaturanga.

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Moving with your breath.
Hey buddy.

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We'll meet in 
Downward Facing Dog.

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Activate your breath.

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Bend your knees, 
inhale to look forward.

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Exhale to make 
your way to the top.

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Take your time.

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Big inhale lifts you up halfway,

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lots of length in the neck.

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Exhale to soften and fold.

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Root to rise here.

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Inhale, reach for the sky.

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Big breath, big stretch.

00:13:06.819 --> 00:13:08.554
Zipping up through the legs,

00:13:08.554 --> 00:13:11.124
activating, lifting up 
through the pelvic floor,

00:13:11.124 --> 00:13:12.759
finding that midline.

00:13:12.759 --> 00:13:15.061
And then we'll 
bring the hands together

00:13:15.061 --> 00:13:16.529
and back down to the heart.

00:13:17.397 --> 00:13:19.165
Inhale in here.

00:13:19.165 --> 00:13:21.768
Use the exhale to 
relax your shoulders down.

00:13:23.703 --> 00:13:26.305
Good one more big 
breath in here, inhale.

00:13:27.524 --> 00:13:29.709
And exhale to empty it out.

00:13:30.510 --> 00:13:33.112
Good. Inhale to drop your 
fingertips down to come up.

00:13:33.112 --> 00:13:35.148
Big breath, big stretch.

00:13:35.148 --> 00:13:37.016
Exhale, Forward Fold.

00:13:38.951 --> 00:13:41.954
Inhale, halfway lift, 
moving with the breath.

00:13:41.954 --> 00:13:44.791
Exhale to soften and bow.

00:13:44.791 --> 00:13:47.293
Great, bend the knees.
Fingertips come to the earth.

00:13:47.293 --> 00:13:48.728
We step the left toes back.

00:13:48.728 --> 00:13:51.698
Now we've already done 
this with the back knee down.

00:13:51.698 --> 00:13:53.199
So you can totally stay there.

00:13:53.199 --> 00:13:55.735
Otherwise, let's 
experiment with keeping it up

00:13:55.735 --> 00:13:57.136
for high lunge.

00:13:57.136 --> 00:13:59.739
So actively,

00:13:59.739 --> 00:14:00.973
reach the left heel back.

00:14:00.973 --> 00:14:03.576
Find that lift up 
through the pelvic floor

00:14:03.576 --> 00:14:05.778
by squeezing the 
inner thighs to the midline.

00:14:05.778 --> 00:14:07.413
Hands can come to the waistline

00:14:07.413 --> 00:14:10.750
or we'll sweep the 
fingers forward, up and back.

00:14:10.750 --> 00:14:13.920
Finding high lunge here.

00:14:13.920 --> 00:14:16.923
Bend your back knee to 
get your center underneath you

00:14:16.923 --> 00:14:19.025
so we can find, 
so we can activate

00:14:19.025 --> 00:14:22.195
that loop of energy that goes
up through the front body

00:14:22.195 --> 00:14:24.030
and down through the back body.

00:14:24.030 --> 00:14:25.231
You got this.

00:14:25.231 --> 00:14:27.667
Inhale, pull the thumbs back.
Lift your chest.

00:14:27.667 --> 00:14:29.669
We can also be here, 
working on the same principles

00:14:29.669 --> 00:14:31.771
with the back knee down.

00:14:31.771 --> 00:14:33.106
Excellent.

00:14:33.106 --> 00:14:34.941
Take one more 
big breath in here.

00:14:34.941 --> 00:14:36.709
Find expansion.

00:14:36.709 --> 00:14:38.611
On the exhale, we're gonna turn

00:14:38.611 --> 00:14:41.013
and open to the left,
Warrior II.

00:14:41.013 --> 00:14:42.115
If you were on your knee,

00:14:42.115 --> 00:14:44.283
you're just gonna 
turn your left toes

00:14:44.283 --> 00:14:46.419
towards the 
right side of your mat,

00:14:46.419 --> 00:14:48.862
and work here.
Voila, same principles.

00:14:49.822 --> 00:14:51.824
If the big knee's lifted,
make sure

00:14:51.824 --> 00:14:54.694
we are actively 
pressing into the outer edge

00:14:54.694 --> 00:14:55.836
of the back foot.

00:14:56.596 --> 00:14:59.699
From here, we're gonna 
activate the left inner thigh.

00:15:00.633 --> 00:15:02.034
Big breath in.

00:15:02.034 --> 00:15:04.303
Sink deeply 
into that front knee,

00:15:04.303 --> 00:15:06.205
front knee over front ankle.

00:15:06.205 --> 00:15:09.381
Inhale in, reach the 
right fingertips all the way up.

00:15:10.272 --> 00:15:12.178
Send it back.

00:15:12.178 --> 00:15:15.581
And then exhale, cartwheel all
the way back to your lunge.

00:15:15.581 --> 00:15:16.883
Peek at me if you need to.

00:15:17.984 --> 00:15:20.286
Beautiful. Back to the 
low lunge, here we go.

00:15:20.286 --> 00:15:21.654
Stepping the right toes back,

00:15:21.654 --> 00:15:24.924
belly to Cobra, or 
Chaturanga to Upward Facing Dog,

00:15:24.924 --> 00:15:25.758
your version.

00:15:25.758 --> 00:15:27.360
You can also 
skip this at any time,

00:15:27.360 --> 00:15:29.629
and just go right to Down Dog.

00:15:29.629 --> 00:15:31.731
That's where we'll meet.

00:15:31.731 --> 00:15:33.299
Inhaling in deeply.

00:15:34.300 --> 00:15:35.902
And exhaling completely.

00:15:36.936 --> 00:15:39.038
Alright, here we go, 
bend the knees.

00:15:39.038 --> 00:15:40.740
Inhale to look forward.

00:15:40.740 --> 00:15:44.844
Exhale, baby steps or 
step or hop to the top.

00:15:46.078 --> 00:15:48.181
I cannot stress enough,
you really making those

00:15:48.181 --> 00:15:51.417
kind of transitions your own
along with everything else.

00:15:51.417 --> 00:15:54.587
Inhale lifts 
you up halfway here.

00:15:54.587 --> 00:15:56.322
Exhale to soften and fold.

00:15:57.256 --> 00:15:58.257
Beautiful.

00:15:58.257 --> 00:15:59.458
Root to rise here.

00:15:59.458 --> 00:16:01.294
Press into all four 
corners of the feet.

00:16:01.294 --> 00:16:04.764
Inhale to reach for the sky.
Big breath, big stretch.

00:16:04.764 --> 00:16:06.599
Exhale, take it 
all the way down.

00:16:07.500 --> 00:16:08.634
Alright, second side.

00:16:08.634 --> 00:16:10.401
Here we go.
Inhale, halfway lift.

00:16:11.304 --> 00:16:13.703
Exhale, soften and fold.

00:16:13.703 --> 00:16:15.274
Bend your knees.

00:16:15.274 --> 00:16:17.476
Step your right toes back.

00:16:17.476 --> 00:16:19.812
So we've been here 
with the back knee down.

00:16:19.812 --> 00:16:22.515
We can repeat that.
Otherwise, let's keep it lifted.

00:16:22.515 --> 00:16:24.684
Really activating the right heel

00:16:24.684 --> 00:16:26.686
towards the back 
edge of your mat.

00:16:26.686 --> 00:16:29.689
Here we go, squeezing,
inner thighs to the midline.

00:16:29.689 --> 00:16:32.358
Finding that, lift up 
from the pelvic floor.

00:16:32.358 --> 00:16:33.759
So we worked to create

00:16:33.759 --> 00:16:35.761
a full body experience.

00:16:35.761 --> 00:16:36.829
Hands on the waistline

00:16:36.829 --> 00:16:39.378
or reaching the fingertips
forward, up and back,

00:16:39.378 --> 00:16:41.467
high lunge.

00:16:41.467 --> 00:16:42.835
Or back knee lowered.

00:16:44.370 --> 00:16:45.905
Alright so I love high lunge

00:16:45.905 --> 00:16:50.176
as a shape, an asana,
to work on activation

00:16:50.176 --> 00:16:52.778
because you can really 
kind of feel everything

00:16:52.778 --> 00:16:54.347
going in every 
different direction.

00:16:54.347 --> 00:16:57.483
Unless, you start 
to align and activate.

00:16:57.483 --> 00:16:59.552
So find that lift 
up through the front,

00:16:59.552 --> 00:17:01.621
that grounding through the back.
Go ahead and bend your back knee

00:17:01.621 --> 00:17:02.922
to get your 
center underneath you

00:17:02.922 --> 00:17:06.292
and then you can work to 
straighten that leg in time.

00:17:06.292 --> 00:17:08.594
Good, sink a little deeper.
You got this.

00:17:08.594 --> 00:17:10.062
You can even look up.

00:17:10.062 --> 00:17:12.064
And then on an exhale,
here we go.

00:17:12.064 --> 00:17:15.167
Opening Warrior II to the right,

00:17:15.167 --> 00:17:17.403
pulling the pinkies back.

00:17:17.403 --> 00:17:20.840
Activating so really 
pressing into the outer edge

00:17:20.840 --> 00:17:22.141
of your right foot.

00:17:23.142 --> 00:17:26.078
And then everyone, 
in these Warrior postures,

00:17:26.078 --> 00:17:27.213
working from the ground up,

00:17:27.213 --> 00:17:31.050
begin to draw energy up 
from the arches of the feet,

00:17:31.050 --> 00:17:32.985
activate your right inner thigh.

00:17:33.819 --> 00:17:36.389
Nice long, tall spinal columns.

00:17:36.389 --> 00:17:38.558
So there's a 
tendency to want to lean here.

00:17:38.558 --> 00:17:39.959
Peek at me.

00:17:39.959 --> 00:17:41.928
So we wanna pull this back.

00:17:42.895 --> 00:17:45.231
Nice, stacked spine.

00:17:46.732 --> 00:17:47.867
Good then here we go.

00:17:47.867 --> 00:17:49.201
Flip your left palm up.

00:17:49.201 --> 00:17:51.470
Inhale, reach 
forward, up and back.

00:17:51.470 --> 00:17:53.873
Reach way back, big breath in.

00:17:53.873 --> 00:17:55.975
Exhale, to cartwheel 
all the way down.

00:17:55.975 --> 00:17:57.510
Have a little fun.

00:17:57.510 --> 00:18:00.413
Last chance for vinyasa here.
You can totally skip it.

00:18:00.413 --> 00:18:01.847
We're gonna step 
the left toes back.

00:18:01.847 --> 00:18:03.582
You can go 
straight to Downward Dog

00:18:03.582 --> 00:18:06.108
or you can move 
through a little flow.

00:18:09.789 --> 00:18:11.657
When you're in Downward Dog,
go ahead

00:18:11.657 --> 00:18:13.993
and take a deep 
breath in through the nose.

00:18:15.328 --> 00:18:17.863
And exhale out through 
the mouth, don't be shy.

00:18:20.399 --> 00:18:22.368
Bend your knees generously.

00:18:22.368 --> 00:18:23.970
Inhale to look forward,

00:18:23.970 --> 00:18:26.606
and exhale to make 
your way to the top.

00:18:27.873 --> 00:18:30.576
Last time, inhale, halfway lift.

00:18:30.576 --> 00:18:32.378
Find the length.

00:18:32.378 --> 00:18:34.580
Exhale to soften and fold.

00:18:36.148 --> 00:18:37.350
Root to rise here.

00:18:37.350 --> 00:18:39.585
Inhale, reach for the sky.

00:18:39.585 --> 00:18:41.754
Big breath, big stretch.

00:18:42.688 --> 00:18:45.658
And exhale, hands to heart.

00:18:47.760 --> 00:18:50.238
Pause here.
Try not to fidget.

00:18:52.198 --> 00:18:53.703
Observe your breath.

00:19:03.843 --> 00:19:05.808
Relax your shoulders.

00:19:08.881 --> 00:19:10.049
So,

00:19:12.918 --> 00:19:15.521
to activate to bring this

00:19:16.655 --> 00:19:19.759
notion of activation 
into our practice

00:19:21.260 --> 00:19:23.863
requires action.

00:19:23.863 --> 00:19:27.833
It requires discipline, y'all.

00:19:31.137 --> 00:19:34.407
So, keep that in mind as we 
move throughout our journey.

00:19:34.407 --> 00:19:38.344
There are gonna be days 
where the body may be tired

00:19:38.344 --> 00:19:40.946
or the mind may be distracted.

00:19:40.946 --> 00:19:42.748
And we're gonna keep

00:19:42.748 --> 00:19:45.284
turning back to this idea,
this commitment

00:19:45.284 --> 00:19:47.953
to just finding, what can 
I activate in this moment?

00:19:48.988 --> 00:19:51.357
What can I do to 
support myself in this moment?

00:19:54.293 --> 00:19:55.628
Because,

00:19:58.597 --> 00:20:00.766
this is part of the 
awakening process too.

00:20:01.734 --> 00:20:04.837
Activation is part of 
the awakening process.

00:20:06.238 --> 00:20:08.674
Inhale in.
Exhale, bend your knees

00:20:08.674 --> 00:20:11.677
send your hips way, 
way, way, way, way back.

00:20:13.779 --> 00:20:15.815
Press into your heels.

00:20:15.815 --> 00:20:17.683
And begin to reach 
the fingertips forward

00:20:17.683 --> 00:20:21.420
so you have a little 
counter balance here.

00:20:21.420 --> 00:20:23.622
Low body, sinking down low.

00:20:23.622 --> 00:20:24.790
Fingertips reaching forward.

00:20:24.790 --> 00:20:26.292
Not necessarily up, forward.

00:20:28.260 --> 00:20:31.831
What can you activate here
for these last three breaths?

00:20:31.831 --> 00:20:34.541
Squeezing the legs together,
digging into the heels.

00:20:36.302 --> 00:20:38.571
Send the hips a little lower,
Utkatasana,

00:20:39.705 --> 00:20:40.606
for three,

00:20:42.341 --> 00:20:43.175
two,

00:20:44.660 --> 00:20:46.912
one, rise up.

00:20:46.912 --> 00:20:48.347
Release the fingertips down.

00:20:48.347 --> 00:20:50.149
We're gonna end in 
Mountain Pose here today.

00:20:50.149 --> 00:20:51.650
So stand up nice and tall

00:20:51.650 --> 00:20:53.018
like you love yourself.

00:20:55.688 --> 00:20:57.423
So they're gonna be some bumps

00:20:58.724 --> 00:21:00.601
on the journey home.

00:21:01.694 --> 00:21:03.696
And just remember,
you have the tools

00:21:06.398 --> 00:21:08.467
and maybe, open your mind.

00:21:08.467 --> 00:21:09.583
Be willing

00:21:10.703 --> 00:21:13.639
to activate 
(laughs) those tools.

00:21:15.574 --> 00:21:18.077
And know that it will 
require some discipline.

00:21:19.845 --> 00:21:21.947
Let's draw the hands together.

00:21:21.947 --> 00:21:23.716
We got this, don't we?

00:21:26.252 --> 00:21:27.386
Inhale in.

00:21:28.587 --> 00:21:31.257
As you exhale, go ahead and
bow your head to your heart.

00:21:32.858 --> 00:21:35.594
You have everything 
you need, as do I.

00:21:35.594 --> 00:21:38.564
It's an honor and a pleasure
to share this time with you.

00:21:38.564 --> 00:21:39.665
To explore

00:21:43.202 --> 00:21:44.503
and to support one another

00:21:46.705 --> 00:21:48.002
on our journey

00:21:49.542 --> 00:21:51.177
home.

00:21:52.645 --> 00:21:53.712
One final breath in.

00:21:55.014 --> 00:21:57.267
And we close with

00:21:57.267 --> 00:21:59.120
Namaste.

00:22:00.452 --> 00:22:03.689
(upbeat gentle music)