WEBVTT

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

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It's Day 6, baby.

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(mimicking lasers)

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Ignite.

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Let's get started.

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(upbeat gentle music)

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Alright friends, let's 
come on down to the ground.

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We're gonna begin 
lying flat on our backs.

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As always, take your 
time and getting there.

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Maybe you're a little 
excited for today's practice.

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Maybe you are 
falling a little bit more

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in the category of dread.

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Do not worry.

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Do not dread anything.

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Remember you even just 
in this journey thus far,

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you have the tools to 
approach everything with

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both a discipline, 
a attention to the action,

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but also you have no 
this idea of softness. Right?

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Working for yourself 
rather than against.

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So, you know, 
it's okay to have feelings,

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but just pay attention and let's
try to integrate all of the

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things that we have 
introduced thus far

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in our iconic Day 6 practice.

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Okay, here we go.

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Knees are bent.
If you're not already here,

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go ahead and bring the 
soles of the feet to the mat.

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And let's just take a second,
let the hands come to the belly,

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this deep place of listening and

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you can even give 
your belly a little rub.

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If you want to be extra, you can
do a little clockwise circle for

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digestion just to 
kind of move the stomach

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chi a bit there or 
you can find stillness.

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And let's just take a second to
relax everything into the earth.

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And start to feel your breath.

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Perhaps a moment of gratitude
here for showing up as you are.

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And all we can do 
when we show up

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is be present with what is.

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This is what the yoga practice

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asks of us lovingly.

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So do your best.

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Each day we show up in attempt
to simply be present with what

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is, and then 
one day you realize,

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"Oh, I'm little stronger here.

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"Oh, I'm moving from my middle,
from my center,

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"a little more here."

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Finding more ease, not 
getting caught or hung up

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on the usual things.

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So our patterns start to change.

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But if you can today, 
as we work on core strength

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try your best to 
not focus on the outcome

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or where you should be, 
but you don't feel you are.

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Just be present.

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One present moment, 
a window to the next.

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Let's take a deep breath in

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and enjoy a long exhale out.

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And two more just like that.
Inhale in.

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And a long breath out.

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And on this next one, think of
all of the people around the

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world breathing 
together in this moment even.

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Big inhale.

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And exhaling as one.

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I love it.

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Alright, interlace the 
fingertips, open your eyes.

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Bring the hands behind the head.

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We're going to return to
this idea of the neck hammock.

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In fact, let's 
implement a little self massage.

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Can never not benefit 
from a little self massage.

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Hey-oh, Okay.
Here we go.

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Elbows nice and wide.

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We're gonna 
scoop the tailbone up.

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Bring the low back 
really flush with the mat.

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You should feel your spinal
column kind of magnetically

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being drawn down to the earth,
down to your yoga mat.

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Great, inhale in here.

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Stay grounded through 
all four corners of the feet.

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Just notice some patterns here,
no right or wrong but notice if

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your knees, excuse me, your toes
come out and then therefore your

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knees or in and see if you can
get a get a feeling for them

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kind of moving straight forward.

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Alright, empty out your breath.

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And here we go, inhale 
in together, elbows wide.

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And then exhale, 
you're going to lift head,

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neck, shoulders, elbows,
nice and wide all the way up.

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We want to feel the low belly,
the low abdominals and the upper

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abdominals draw in, 
cinch in towards the center.

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This is that third chakra.

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It's why I'm wearing 
the gold today. (chuckles)

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Such a nerd.

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All the way in 
towards that center.

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This is this energetic center

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that stimulates confidence,

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the kind of I am affirmation.

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This sense of 
knowing one's self.

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This feeling of home.

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The Huddah, right?
The center.

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We're here for three.

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If you're not feeling it, 
take your gaze up and back

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and scoop your tailbone up.
Two, one.

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Awesome, lower.
(chuckles) Sorry.

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Inhale in.

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Exhale again.
Lift the gaze up.

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Really try to peel your
shoulder blades off the earth.

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And if you're like,
"I'm trying."

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Great, that's all I can ask for.

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Scoop the tailbone up,

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press into the ball 
joint of the big toe.

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We're still creating a 
one hundred and ten percent

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full body experience.

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Thinking of the 
body as one moving part.

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Not these isolated, 
you know, abdominals.

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See if you can 
lift a little higher,

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create more of a sensation 
in the center by drawing

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the low belly in, 
hugging the low ribs in.

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Oops, my elbows have 
come in to compensate,

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so I'm going to 
open them wide again.

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Yes, here you go for three.

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Breathe deep, two.

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One, lower.

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Now we're going to 
move with the breath.

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Inhale to lower, exhale to lift.

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Ready, big breath 
in all together.

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Exhale, lift.

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Inhale to lower.

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Exhale to lift.

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Mindful controlled movement.

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Inhale to lower.

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Exhale to lift.
Lift high.

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Inhale to lower.

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Exhale to lift.

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Need more?

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You're gonna lift the
shins parallel to the ceiling.

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We've been here 
before on our journey.

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Inhale to lower, 
exhale to lift, take it away.

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So feet can be on the ground.

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Maybe even you just experiment
with lifting the heels or

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if we need a little 
more fire, ignite it,

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baby, by lifting the 
shins parallel to the ceiling.

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Inhale the lower,
exhale the lift.

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So remember your 
softening practice.

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Are there areas that are working
a little bit too hard right now?

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Can we be more efficient,

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more mindful with 
the breath and the body?

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You should feel a bit of fire.

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Keep it going.
You got it.

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Three more.

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Awesome.

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After the last one,
nice and easy,

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you're in hug the 
knees up to the chest,

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bring the palms to 
the kneecaps, inhale in.

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Exhale, draw the 
knees out towards

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the front edge of the mat.

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Pause here.

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Soften through 
the feet, the ankles.

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You can wiggle them.

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Kick, kick, kick.

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Inhale lots of love in.

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And exhale, lots of love out.

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Excellent. Slide the hands 
to the backs of the thighs.

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You're gonna rock 
all the way up to seated.

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Take a nice easy 
twist to one side, any side.

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Use your inhale to lift you.

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And exhale to release.

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Oh, sweet Benji.

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Inhale to the other side.

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Lift, lift, lift.

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And exhale.

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Beautiful.

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Back to center.
Here we go.

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We're going to come 
forward on all fours.

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Continue to find active breath.

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Inhale to drop the belly.

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Pause here.
Feel that length.

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Think long, Puppy belly.

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Here's an example.
Long puppy belly.

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Long puppy belly.

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And then on your 
next exhalation, contract.

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Navel draws up and in.

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Cat Pose.

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So inhale, drop the belly.

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Expansion, open 
through the chest.

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Inhale, expansion.

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Exhale, contraction.

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Cat Pose.

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Alrighty, inhale nice neutral
spine, Tabletop Position.

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Walk the hands forward.

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You're gonna curl 
the right toes under,

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send the right heel back, press
away from your yoga mat as you

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curl the left toes under.

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Send the left heel back.

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Nice wide stance with the feet.

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Wrists are 
underneath the shoulders.

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Palms spread wide, Plank Pose.

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If you get here 
and it's too much,

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come to the knees 
and maintain this

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nice long line 
from crown to tail.

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Core engaged.

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Alright, now find a soft,
easy motion here,

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left to right.
Breathe deep.

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And now front and back.

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Kind of a sawing effect.

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Front and back.

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Front and back.

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And here we go.
Left to right again.

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Soft and easy.
Left to right.

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Yes, beautiful.

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And now front and back.
You got this, front and back.

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Stick with it.
Front and back.

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Excellent, lower the knees.

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Then slowly ease all 
the way to the belly.

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Beautiful.

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Drag the hands in line with
the top of the rib cage here.

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Bottom of the rib cage,
excuse me.

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And then here we go, 
pressing into the pubic bone.

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Inhale, tuck the chin, 
roll it up, Cobra.

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Meet your edge here.

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Crest and fall.
Bring it down.

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Two more just like that.

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Inhale to rise.

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And exhale to fall.

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So here's the thing, 
if I'm new to the practice,

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I'm probably here.

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Do a little baby Bhujangasana,
strengthening the back to

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support the core and 
then we'll build the core,

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right, to support the back.

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So find nice low 
Bujanasana, if you like.

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Okay, here we go.

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Curling the toes under.

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Inhale in.

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Exhale, press up, power up.

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Plank, you got this.

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Strong base.

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Here we go.
Left to right with the hips.

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Left to right.

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And front to back.

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Good left to right.
You got this.

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Breathe deep.

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And front to back.

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And one more.
You got this.

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Here we go.
Left to right.

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Ay, and then front to back.

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Excellent, 
slowly lower the knees.

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Gently come onto the belly.

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Set the hands in 
line with the rib cage,

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squeeze the elbows in.

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Inhale, Cobra.

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Exhale forehead to the mat.

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Benji's paws smell like Frito's.

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This kind of thing.
Inhale, rise up.

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And exhale.

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One more.
Follow your breath.

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Beautiful.
Here we go.

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Curl the toes under.

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Inhale in.

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Exhale, contract.

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Navel draws up 
just like in Cat Pose

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as you lift up to your Plank.

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Here we go, left to right.

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Maybe this time a 
little bit more of a hip dip.

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Maybe not.
Maybe you keep it small.

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Back and forth.

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I know. I know.
And here we go.

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Front to back.

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Front to back.

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Front to back.
Front to back.

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Now, side to side.

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Maybe dip.

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Maybe dip (chuckles)

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and front to back.

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Here we go.
Front to back.

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One more time.
You got this side to side.

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You can keep it small.
Keep it small.

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And front to back.
Here we go.

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Front to back, front to back.
And lower the knees.

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Come all the 
way on to the belly.

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Nice.

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Inhale, rise up.

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Find a softness.

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Exhale, crest and fall.

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Keep those elbows are being in.

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Inhale, rise up.

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Catch a wave.

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And exhale, release.

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Think liquid spine.
Your's can be really baby, too.

00:13:12.291 --> 00:13:13.326
Baby liquid spine.

00:13:13.326 --> 00:13:14.638
Inhale, rise.

00:13:14.638 --> 00:13:16.734
Exhale, fall.

00:13:16.734 --> 00:13:17.997
Here we go, curl the toes under.

00:13:17.997 --> 00:13:19.298
Inhale in.

00:13:19.298 --> 00:13:21.701
Exhale, press up, power up.

00:13:21.701 --> 00:13:22.368
Look down.

00:13:22.368 --> 00:13:24.504
Quietly whisper to yourself,
"I am strong."

00:13:25.190 --> 00:13:26.305
I am strong.

00:13:26.305 --> 00:13:29.008
Then send the 
hips up high and back.

00:13:29.008 --> 00:13:31.010
Downward Facing Dog.

00:13:34.280 --> 00:13:38.918
Breathe in, breathe out.

00:13:38.918 --> 00:13:40.095
Breathe in.

00:13:41.425 --> 00:13:43.153
Empty it out.

00:13:43.994 --> 00:13:45.396
Big inhale.

00:13:46.633 --> 00:13:48.961
Empty it out.
Let something go.

00:13:51.278 --> 00:13:53.355
Yes. Alright, here we go.

00:13:53.355 --> 00:13:54.887
Baby steps to 
the top of the mat.

00:13:54.887 --> 00:13:57.104
Take your time. 
Baby steps. Baby steps.

00:13:59.215 --> 00:14:00.340
When you get to 
the top of the mat,

00:14:00.340 --> 00:14:03.929
you're gonna widen the feet and
then we're gonna just nice and

00:14:03.929 --> 00:14:05.195
easy, ease down into it.

00:14:05.195 --> 00:14:08.245
So slow soft 
movement with control,

00:14:08.245 --> 00:14:11.017
we're going to come down
into a little bit of a squat.

00:14:11.935 --> 00:14:14.390
Woo, breathe.

00:14:16.022 --> 00:14:18.624
And then from here, we're
gonna use our hands behind us to

00:14:18.624 --> 00:14:21.694
support us as we 
come through to a seat.

00:14:21.694 --> 00:14:24.630
You can center 
yourself on the mat.

00:14:24.630 --> 00:14:25.698
Take a deep breath in.

00:14:25.698 --> 00:14:28.268
Relax your 
shoulders as you breathe out.

00:14:29.936 --> 00:14:31.104
Alright, then here we go.

00:14:31.104 --> 00:14:32.605
We're gonna lean back.

00:14:32.605 --> 00:14:33.773
Hands are gonna come to the

00:14:33.773 --> 00:14:36.442
backs of the 
thighs here to start.

00:14:36.442 --> 00:14:37.931
And nice and easy 
we're gonna use

00:14:37.931 --> 00:14:40.680
all of these tools that 
we've been building

00:14:40.680 --> 00:14:42.815
working on together. This lift 
up through the front body,

00:14:42.815 --> 00:14:44.417
this grounding 
through the back body.

00:14:47.991 --> 00:14:50.256
Come in to Boat.

00:14:50.256 --> 00:14:53.392
So come into this version first,
even if you can come here,

00:14:53.392 --> 00:14:55.394
let's start here.

00:14:56.696 --> 00:14:58.331
Working with the 
energetic body here,

00:14:58.331 --> 00:15:02.769
making sure that it's 
along for our smooth sailing

00:15:02.769 --> 00:15:07.039
before we kind of 
just jerk ourselves

00:15:07.039 --> 00:15:08.640
into the pose, you know?

00:15:08.640 --> 00:15:12.512
So just come here and 
you're just like a sweet Boat.

00:15:12.512 --> 00:15:15.648
You can even rock a little side
decided a little booty massage

00:15:15.648 --> 00:15:18.401
floating down stream.

00:15:21.921 --> 00:15:25.525
Another option here at this
stage is maybe to bring the

00:15:25.525 --> 00:15:26.459
hands behind you.

00:15:26.459 --> 00:15:29.115
So we're engaging the 
abdominal wall a little more,

00:15:29.115 --> 00:15:31.270
but we still have 
the support of the earth.

00:15:32.969 --> 00:15:36.936
And then third option would
be to take the fingertips out.

00:15:36.936 --> 00:15:38.271
Let's open the palms here.

00:15:38.271 --> 00:15:40.273
Lift the chest, breathe deep.

00:15:42.041 --> 00:15:43.643
Alright, keep breathing.

00:15:43.643 --> 00:15:45.111
Relax your shoulders.

00:15:45.111 --> 00:15:46.813
Anytime you need 
to take a break, take it.

00:15:46.813 --> 00:15:51.267
It's all good but see if you 
can today on Day 6, Ignite.

00:15:51.267 --> 00:15:53.953
See if you can meet 
your appropriate edge.

00:15:53.953 --> 00:15:55.988
Maybe taking one more 
cycle of breath right

00:15:55.988 --> 00:15:59.597
when you want to give up.
When your mind is like (huffs).

00:15:59.597 --> 00:16:01.022
Okay?

00:16:02.006 --> 00:16:03.930
We're going to lower and lift.

00:16:03.930 --> 00:16:04.931
Okay, we got this.

00:16:04.931 --> 00:16:06.199
Inhale to lower.

00:16:07.711 --> 00:16:09.035
Low Boat.

00:16:09.035 --> 00:16:11.103
Exhale to lift.
Feel free to grab your legs.

00:16:11.103 --> 00:16:12.405
I love it.

00:16:12.405 --> 00:16:15.708
Inhale to lower, open chest.

00:16:15.708 --> 00:16:16.542
Exhale to lift.

00:16:16.542 --> 00:16:17.977
In fact, everyone 
give yourself a squeeze.

00:16:17.977 --> 00:16:19.507
Maybe even a kiss on the knee.

00:16:19.507 --> 00:16:21.218
Inhale to lower.

00:16:22.648 --> 00:16:23.382
Exhale to lift.

00:16:23.382 --> 00:16:25.084
Change your 
mind about it. Right?

00:16:25.084 --> 00:16:26.982
That's why I like 
this silly stuff.

00:16:26.982 --> 00:16:27.880
Why not?

00:16:27.880 --> 00:16:29.589
Inhale to lower.

00:16:29.589 --> 00:16:31.357
Exhale to lift.

00:16:31.357 --> 00:16:33.392
We can use the 
hands behind us too.

00:16:33.392 --> 00:16:35.094
Inhale to lower.

00:16:35.094 --> 00:16:37.163
Exhale to lift.

00:16:37.163 --> 00:16:39.398
Inhale to lower.

00:16:39.398 --> 00:16:40.919
Exhale to lift.

00:16:40.919 --> 00:16:41.947
Squeeze.

00:16:41.947 --> 00:16:44.070
Inhale to lower.

00:16:44.070 --> 00:16:45.538
Exhale to lift.
You're doing great.

00:16:45.538 --> 00:16:47.240
Keep it going.
Inhale to lower.

00:16:47.240 --> 00:16:48.574
Spread the fingertips.

00:16:48.574 --> 00:16:50.509
Exhale to lift.

00:16:50.509 --> 00:16:52.078
Inhale to lower.

00:16:53.041 --> 00:16:54.603
Exhale to lift.

00:16:54.603 --> 00:16:57.487
Keep it going.
Inhale to lower.

00:16:57.487 --> 00:16:58.600
Exhale to lift.

00:16:58.600 --> 00:16:59.557
You have three more.

00:16:59.557 --> 00:17:01.088
Inhale to lower.

00:17:01.955 --> 00:17:02.930
Exhale to lift.

00:17:02.930 --> 00:17:04.952
Squeeze it in, reset.

00:17:04.952 --> 00:17:06.400
Inhale to lower.

00:17:07.033 --> 00:17:08.639
Exhale to lift.
Last one.

00:17:08.639 --> 00:17:09.727
If you've taken a break,

00:17:09.727 --> 00:17:11.353
maybe you come in 
for this last one here.

00:17:11.353 --> 00:17:13.152
Inhale to lower.

00:17:13.152 --> 00:17:14.550
Exhale to lift.

00:17:14.550 --> 00:17:17.270
Awesome, bring the 
soles of feet to the ground.

00:17:17.270 --> 00:17:18.838
Hook your elbows on your knees.

00:17:18.838 --> 00:17:20.706
If you practiced with me before
you know this is one of my

00:17:20.706 --> 00:17:22.408
favorite yoga poses.

00:17:22.408 --> 00:17:25.978
You can clasp opposite 
wrists with opposite hand.

00:17:25.978 --> 00:17:28.702
Take a deep breath in.

00:17:28.702 --> 00:17:30.149
And go inward.

00:17:30.149 --> 00:17:31.884
Go home.

00:17:31.884 --> 00:17:34.029
Relax the weight 
of your head over.

00:17:34.029 --> 00:17:35.488
Relax everything 
and just notice.

00:17:35.488 --> 00:17:37.490
Notice your breath.

00:17:39.425 --> 00:17:42.759
Feel that length in the neck.

00:17:49.302 --> 00:17:52.204
Soften any tension in 
the face or in the shoulders,

00:17:54.064 --> 00:17:55.824
the fingers, the toes.

00:18:02.890 --> 00:18:04.508
Inhale in.

00:18:05.714 --> 00:18:09.377
Exhale to lift the 
head and rise back up.

00:18:10.340 --> 00:18:11.277
Don't think.

00:18:11.277 --> 00:18:12.658
Here we go.

00:18:12.658 --> 00:18:14.860
Do you trust me?
Boat Pose.

00:18:14.860 --> 00:18:16.867
Lean back, lift your heart.
(laughs)

00:18:18.215 --> 00:18:19.899
Another Titanic reference?

00:18:19.899 --> 00:18:22.168
Wow, I've outdone myself.

00:18:22.168 --> 00:18:24.470
So we have choices.
Hands on the ground.

00:18:24.470 --> 00:18:27.139
Hands here, here,
we can also work,

00:18:27.139 --> 00:18:29.795
you know, maybe,
just maybe creating our

00:18:29.795 --> 00:18:32.645
own little modification. Right?

00:18:32.645 --> 00:18:34.614
You got this.
We got this.

00:18:34.614 --> 00:18:36.015
Inhale to lower.
Here we go.

00:18:36.015 --> 00:18:38.384
Big breath in lower, low Boat.

00:18:38.384 --> 00:18:40.486
Exhale to lift.

00:18:40.486 --> 00:18:42.324
Stay focused.
Inhale to lower.

00:18:43.956 --> 00:18:46.225
Exhale to lift.

00:18:46.225 --> 00:18:49.195
Inhale the lower.
Hollow body, look up.

00:18:49.195 --> 00:18:50.215
Exhale.

00:18:51.399 --> 00:18:52.630
Inhale to lower.

00:18:53.966 --> 00:18:54.867
Exhale to lift.

00:18:54.867 --> 00:18:57.103
Okay, on the next one,
inhale to lower.

00:18:57.103 --> 00:18:58.137
Take it to the left.

00:18:58.137 --> 00:19:00.206
Lean over to 
your left butt cheek.

00:19:00.206 --> 00:19:02.274
Exhale to lift.

00:19:02.274 --> 00:19:05.311
Inhale to lower, right side.

00:19:05.311 --> 00:19:06.528
Exhale to lift.

00:19:07.628 --> 00:19:09.181
Inhale to lower.

00:19:09.181 --> 00:19:11.283
I like I said butt cheek 
instead of glute.

00:19:11.283 --> 00:19:13.219
(laughs) Exhale to lift.

00:19:13.219 --> 00:19:16.422
Inhale on to your 
right glute, lower.

00:19:16.422 --> 00:19:19.087
Exhale to lift.

00:19:19.087 --> 00:19:20.977
Inhale lower left butt cheek.

00:19:22.136 --> 00:19:23.805
Exhale to lift.

00:19:23.805 --> 00:19:26.665
Inhale to lower #rightbuttcheek.

00:19:26.665 --> 00:19:28.092
Exhale to lift.
Keep it going.

00:19:28.092 --> 00:19:29.673
Be mindful of your neck here.

00:19:29.673 --> 00:19:32.403
Inhale, lower, left side.

00:19:32.403 --> 00:19:34.518
Exhale, lift.

00:19:34.518 --> 00:19:37.483
Inhale, lower.
Do you feel that warmth?

00:19:37.483 --> 00:19:38.867
Exhale, lift.

00:19:38.867 --> 00:19:41.430
Not just the fire 
in your belly. Keep going.

00:19:42.250 --> 00:19:46.081
But maybe this 
warmth in your back.

00:19:46.081 --> 00:19:51.452
This precious warmth 
in the back of your neck

00:19:51.452 --> 00:19:53.834
and behind your ears.

00:19:53.834 --> 00:19:55.441
Pay attention.

00:19:56.485 --> 00:19:58.052
Alright, here we go.
Back to center.

00:19:58.052 --> 00:19:59.064
Squeeze your knees in.

00:19:59.064 --> 00:20:01.057
Wherever you are, meet me here.

00:20:01.057 --> 00:20:02.258
Three more.

00:20:02.258 --> 00:20:03.870
Inhale just right in the center.

00:20:03.870 --> 00:20:05.443
Inhale to lower.

00:20:05.443 --> 00:20:06.329
Exhale to lift.

00:20:06.329 --> 00:20:08.453
It's getting harder, I know.
Inhale to lower.

00:20:09.663 --> 00:20:10.503
Exhale to lift.

00:20:10.503 --> 00:20:12.925
Squeeze and lift.
Here we go, one more time.

00:20:12.925 --> 00:20:14.735
Let's do it all together now.

00:20:14.735 --> 00:20:18.197
Let's do it. Here we go.
Inhale to lower, look up.

00:20:18.197 --> 00:20:19.379
Exhale to lift.

00:20:19.379 --> 00:20:22.758
Squeeze, toes touch the earth,
heels touch the earth,

00:20:22.758 --> 00:20:25.637
hook the elbows 
on the knees and bow.

00:20:27.759 --> 00:20:29.131
That's it.
You did great.

00:20:31.432 --> 00:20:34.536
It's not easy.

00:20:38.971 --> 00:20:40.473
And there's so many 
things we encounter,

00:20:40.473 --> 00:20:43.942
right, off the 
mat that are not easy.

00:20:45.929 --> 00:20:50.139
But we use this time,
the asana practice,

00:20:50.139 --> 00:20:52.733
this breath work

00:20:52.733 --> 00:20:55.897
almost like as a 
precursor training

00:20:55.897 --> 00:20:59.258
so that we are more 
prepared to handle the

00:20:59.258 --> 00:21:02.695
difficult things in 
a way that feels good,

00:21:02.695 --> 00:21:05.531
that feels like home.
It feels like us.

00:21:05.531 --> 00:21:06.699
Where we have control.

00:21:10.225 --> 00:21:14.773
Not just a victim 
to our environment

00:21:14.773 --> 00:21:19.545
but we can respond with 
grace and with strength.

00:21:19.545 --> 00:21:22.585
Lift your head gently.

00:21:22.585 --> 00:21:23.516
You killed it.

00:21:23.516 --> 00:21:25.851
And even if you struggle,

00:21:25.851 --> 00:21:28.721
you killed it because 
it is kind of the point.

00:21:28.721 --> 00:21:29.875
Come on down on the ground.

00:21:29.875 --> 00:21:31.624
Let's do some love,
some more love,

00:21:31.624 --> 00:21:33.726
different kind of love.

00:21:33.726 --> 00:21:35.644
Hug the knees into the chest.

00:21:35.644 --> 00:21:37.363
You're gonna take the 
palms to the kneecaps,

00:21:37.363 --> 00:21:40.966
draw circles one 
way and then the other.

00:21:42.234 --> 00:21:45.738
Take some big 
cleansing breaths here, will ya?

00:21:45.738 --> 00:21:47.640
Seeing if you can 
extend your inhalation,

00:21:47.640 --> 00:21:49.808
make it really 
long and really full.

00:21:51.944 --> 00:21:53.746
And then extend your exhalation.

00:21:55.709 --> 00:21:57.183
Make it really long.

00:21:57.183 --> 00:21:59.185
Empty, empty, empty.

00:22:01.187 --> 00:22:04.356
Great, drop the heels
back where we started, knees up.

00:22:04.356 --> 00:22:06.792
This time palms on the ground.

00:22:06.792 --> 00:22:09.662
Bridge Pose, 
toes pointing forward.

00:22:09.662 --> 00:22:12.598
Snuggle the shoulder 
blades in and together.

00:22:12.598 --> 00:22:16.535
Big inhale to find that long
puppy belly again as you lift

00:22:16.535 --> 00:22:19.538
the hips up high, sits bones
reach towards the backs of the

00:22:19.538 --> 00:22:22.308
heels, shins reach forward.

00:22:22.308 --> 00:22:24.610
Low ribs kind of hug in even
though we're lifting the hip

00:22:24.610 --> 00:22:26.679
points actively 
up, up, up and forward.

00:22:27.775 --> 00:22:30.182
You can take your 
hands to your ribs here,

00:22:30.182 --> 00:22:32.418
breathe into your sweet belly.

00:22:32.418 --> 00:22:35.727
Let's all make a 
commitment to be kinder

00:22:35.727 --> 00:22:38.157
and more loving to ourselves.

00:22:38.157 --> 00:22:41.060
But in particular, 
this area of the body,

00:22:41.060 --> 00:22:45.313
the belly, our power center

00:22:45.313 --> 00:22:47.666
that we suck in 
and hide and kind of

00:22:47.666 --> 00:22:51.265
treat a little poorly.

00:22:52.058 --> 00:22:54.306
I promise to do 
better if you do as well.

00:22:54.306 --> 00:22:57.243
We owe it to ourselves.
Big inhale.

00:22:57.243 --> 00:22:59.894
Exhale, let it all go.

00:23:02.293 --> 00:23:04.516
Bring the feet together,
knees wide.

00:23:05.416 --> 00:23:07.019
Let your hands rest 
gently on the belly.

00:23:07.019 --> 00:23:09.681
Feel the rise and 
fall of the breath here.

00:23:10.923 --> 00:23:13.026
Just taking a moment to

00:23:15.091 --> 00:23:17.590
relax. (chuckles)

00:23:21.433 --> 00:23:26.845
Allow your breath to 
return to a comfortable rhythm.

00:23:37.683 --> 00:23:40.376
And take one knee, any knee,
and you're gonna bring it in and

00:23:40.376 --> 00:23:43.022
you're just gonna turn 
onto one side, any side

00:23:43.022 --> 00:23:46.725
come into a fetal position.

00:23:46.725 --> 00:23:49.762
I'd like to invite you to really
hike your knees up so that you

00:23:49.762 --> 00:23:53.165
get a nice 
curve in the low back.

00:23:54.085 --> 00:23:56.531
You can use your 
bottom bicep as a pillow

00:23:57.271 --> 00:23:59.344
and just take a second here.

00:24:04.844 --> 00:24:09.705
There all these little moments 
for me in the at-home yoga

00:24:09.705 --> 00:24:14.172
practice where 
we have a chance to

00:24:14.172 --> 00:24:17.789
really feel the love 
and practice that self-love.

00:24:17.789 --> 00:24:20.392
It's a popular topic, but can
we get in the habit of really

00:24:20.392 --> 00:24:25.631
taking these tiny 
moments to feel it?

00:24:28.584 --> 00:24:30.369
Yes.

00:24:30.369 --> 00:24:32.404
Use your top 
arm to press you up.

00:24:32.404 --> 00:24:36.041
Then, bottom arm 
will come all the way up.

00:24:36.041 --> 00:24:37.409
You're my hero.

00:24:37.409 --> 00:24:39.078
Thank you for being here, Day 6.

00:24:39.078 --> 00:24:41.580
If you can get through Day 6
you can do this whole journey.

00:24:41.580 --> 00:24:43.415
Okay? I promise.

00:24:43.415 --> 00:24:45.617
If you fall, we'll catch you.

00:24:45.617 --> 00:24:46.952
Please share your experience.

00:24:46.952 --> 00:24:50.155
Please share this video with
people who you think might

00:24:50.155 --> 00:24:51.323
benefit from it.

00:24:51.323 --> 00:24:54.860
And I look forward to 
seeing you tomorrow for Day 7.

00:24:54.860 --> 00:24:57.238
Draw the palms together.

00:24:57.238 --> 00:24:59.298
Thumbs up to the third eye.

00:24:59.298 --> 00:25:01.100
Let's take one final breath in.

00:25:01.100 --> 00:25:03.769
Here we go, big inhale.

00:25:03.769 --> 00:25:06.271
And exhale to bow.

00:25:06.271 --> 00:25:07.940
Thanks, everyone.

00:25:07.940 --> 00:25:09.197
Namaste.

00:25:11.267 --> 00:25:16.272
(upbeat gentle music)