WEBVTT

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- Hello everyone. Welcome to
Home, your 30-day yoga journey.

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It's Day 8, and I'm here with
Benji to welcome you back for a

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special practice, one that 
I really love because

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one, we get to get cozy,

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but also this is 
one that just allows us

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a little bit of 
time and space to pause,

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to be still, 
to breathe, to meditate

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and remember just how 
potent this practice can be.

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There is always an opportunity
to find a little bit of healing

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in small movements and

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small moments with 
ourselves throughout the day.

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So that's exactly 
what this practice

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celebrates and reminds us.

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If you have 
a pillow or a blanket,

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bring it to this session.

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If you don't, 
don't worry about it.

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Hop into something extra 
comfy and let's get started.

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(upbeat gentle music)

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Alright, darling friends.

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come on down to the ground.

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Couple of options today that 
I think you are going to love.

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One, you can sit up 
on a blanket or a pillow.

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You can lay a little blanky
out if you have one or a towel.

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You can grab a blanket for
yourself and only to have it

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taken by an 
animal in your house.

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Which I'm going to go ahead
and let him keep that for now.

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But it's Day 8.

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This is a day where we

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usually say, "Day 8, don't hate,
meditate, feel great."

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So if you're 
new to this journey,

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I would just like to extend
that little mantra to you.

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Day 8, meditate.
Don't hate, feel great.

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And the idea is that this
year, this session is really an

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invitation to be open,

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to heal whatever ails you.

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This can be like

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just a feeling you have from a

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stressful conversation 
with someone

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or it can be something deeper.

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So my loving advice is to
just enjoy this practice and not

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really worry about the outcome
but I think that it's worth

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considering all of 
this as we set ourselves up

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so sit up tall on something.

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If you're a little bit chilly,
pause the video,

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go grab a sweater.

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You can wear socks for 
this session if you like.

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I'm gonna let Benji stay on
the blanket since he's so cozy

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but my plan was to have 
you wrap up in it like a

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you know, 
I don't know, like this.

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And so you can get 
really cozy with it.

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The at-home yoga practice is
beautiful in that way that we

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can really listen and respond.

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We can do that in 
other settings as well

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but there's 
nothing like this setting.

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So take a second pause 
the video if you need to.

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Let's get a little bit 
cozy and we'll meet in a nice,

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comfortable seat of your choice.

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Let's start together 
with a little reverent bow,

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so just bow your 
head in gently tuck the chin.

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Then drop your gaze.

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Maybe close your eyes.

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Whilst I could go on and on

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about all the ways in which I

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believe this practice of
yoga and its philosophy

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to be healing,

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how about we just open

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ourselves to the 
possibility together?

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Open our hearts and our minds to
experiencing it for ourselves.

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So best you can and I want to
acknowledge that I know it's

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difficult, particularly if
you're sneaking in this practice

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because you want 
to get your Day 8 in,

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I know how the 
day to day can be.

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But to the best of your ability,
let's just see if we can kind of

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offer ourselves a flash of
surrender just where we drop

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the day thus far, 
we drop everything,

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all the narratives.

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And for this moment 
and this moment only,

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it's you and I and

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the sound of our breath.

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Inhale in.

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Exhale out.

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Inhale in.

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Long breath out.

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Then one more, 
big full breath in.

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And this time, as you exhale,
relax the shoulders.

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Empty, empty, 
empty, empty, empty.

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Awesome. Bat the eyelashes open,
it's amazing what just three

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breaths will do, 
I already feel like,

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whoa, okay, I have to remember
that I'm leading the practice.

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You're gonna place a little
charcoal pencil, with the kids

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I say little marker you to pick
your color and we're just gonna

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draw small circles 
with the nose one way,

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keep it small.

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Like a little saucer plate.

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And then keep going 
in the same direction.

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Allow the circle to 
grow to like a salad plate.

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The perfect size 
plate for your croissant.

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Your toast.

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Your concha.

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And now big, big plate.
Full size.

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Breathe, listen to 
the little soundtrack

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your neck (chuckles)
has to share with you.

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Alright, and then reverse it,

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starting with 
the full size plate.

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Soften through the jaw,
part the lips.

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If you're 
collapsing the spine here

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maybe sit up on a little blanky.

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Here we go, now to 
the the mama bear plate.

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Relax your shoulders and now to
that small saucer sized plate.

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And back to one, back to center.

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Head over heart, 
heart over pelvis.

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Take a deep breath in. 
Inhale, fill up.

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Listen carefully.

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At the top pause, hold.

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Retain the breath.

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Capture it.
Hold your breath.

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And now empty it out.

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Empty, empty, 
empty, empty, empty,

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empty, empty, 
empty, empty, empty.

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We'll continue 
with this technique.

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Nice and easy, big inhale.

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Breathe in.

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At the fullest heighth 
of your breath, pause.

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Retain the breath.

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Try to soften 
through the shoulders,

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the skin of the face,
sit up nice and tall.

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Hold it.

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Good and empty, 
empty, empty, empty it out.

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Empty, emtpy, empty 
it out to its fullest.

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Empty, empty, 
empty, empty, empty.

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And here we go, big inhale.

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Pause, retain the breath.

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Keep the shoulders relaxed.

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And release, exhale.

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Empty it out, 
empty, empty, empty,

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empty, empty, empty, 
empty, empty, empty.

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At the bottom of that exhale,
big breath in.

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And pause, retain the breath.

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Lengthen up through the crown.

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And release, 
slow and with control,

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long exhalation. 
You got this.

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Slow and steady.

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Empty, empty,
empty, empty,

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empty, empty, empty.

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At the bottom of that exhale,
big buoyant,

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beautiful inhale in.
Here we go.

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Pause, retain the breath.

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And release, empty it out.

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Slow and with control.

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Nice, long exhalation here.

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Empty, empty, empty, empty.

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For this next round,

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please soften your 
gaze or close your eyes.

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I'll guide you. 
Here we go. Big inhale.

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At the top, pause,
retain the breath.

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Nice work.
Empty it out.

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Keep going, keep going,
just keep going,

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going, going, going.

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Big inhale.
Here we go.

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Fill it up, fill it up,
fill it up,

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fill it up, fill it up,
pause retain.

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Stay calm.

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And release slow and 
with control and make it long,

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make it smooth. Enjoy.

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Exhale, exhale, exhale, exhale.

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And one more time, breathe wide.

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Think a big, full lateral breath
you're breathing in to all four

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sides of the torso.
Inhale, inhale, inhale.

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You know what to do.

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Gracefully pause, 
capture the magic,

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the spirit, the breath, retain.

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And empty it out.

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Slow and with 
control, empty, empty,

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empty, empty, empty, empty,
everything out.

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Awesome work.

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From here, please lean back.

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Gently, bring 
the knees together.

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Send your legs 
out long in front.

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If you're lifted up on the
hips, you can stay lifted here.

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It might be quite nice.

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We're gonna bring the 
hands back to support us.

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Little stretch for 
the palms and the wrists.

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Point the toes, 
breathe in, lift the chest.

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Flex the toes up 
towards the face,

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flex your feet and 
exhale, breathe out.

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Aw, little Benji's 
enjoying the Day 8 practice.

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Inhale, point the toes,
lift your chest.

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And exhale, flexing the feet.

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Toes towards your face.

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Excellent.
Press up on the fingertips.

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Sit up nice and tall.

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I'm wanting to create a nice
straight line or the sensation

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of a straight line from

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the base of the spine 
all the way to the crown.

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So just do your best.

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And then we're gonna 
pick the right knee up.

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We're gonna place the 
right foot on the ground.

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You're gonna give yourself
about a hand's width of space

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between your left inner 
thigh and your right heel.

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So no need to zip it up 
all tight and pretzel like.

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Give yourself some space.

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Yes.

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And then big inhale.

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We're gonna take the 
left fingertips up high.

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You know what to do 
here but I'll remind you.

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Use this action to 
find length, find space.

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Spaciousness is 
what I was gonna say.

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Inhale, keep that space, 
that lift as you breathe in.

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As you hook the left 
elbow to the right knee.

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Right fingertips come behind.
Peek at me if you need to.

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Sweet, and then inhale.

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Lift with the inhale.

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Exhale, twist.

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If you're used to 
doing this really tight,

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I lovingly challenge you to keep
that width

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so you can create 
more of a twist in the spine.

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The mid back in particular.

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And you can turn to gently look
past your right shoulder

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if it feels right.

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Inhale in.
Breathe into your belly.

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Pause, retain at 
the top if you like,

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and then use that same slow
and controlled exhale out here.

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You got it.

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Nice and active 
in the left foot.

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One more breath in.

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And use your exhale to slowly
release and come back to center.

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Send the right leg out.
We're going to switch sides.

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Peel the left foot up.

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Again, give yourself 
about a hand's width here.

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So this femurs, 
just a little nerd moment,

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this femur, this hip socket
dropping down in to socket.

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If I'm here and 
kind of zipping in,

00:13:15.895 --> 00:13:19.032
trying to get this 
like picture book pose,

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kinda missing out on 
some of the good nerdy stuff,

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the magic.
So give yourself some space.

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Let this drop down into socket.

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Yes, and then 
flex your right foot.

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Reach your right 
fingertips up high.

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Lift your heart and 
then exhale, find your twist.

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Hooking the right 
elbow to the left knee

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or just right hand here.

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This is a great 
little modification here.

00:13:41.788 --> 00:13:44.524
Left fingertips come behind.

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Left hip is still dropping down.

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I'm flexing my right 
toes and we'll find it here.

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Breathing deeply 
down into the belly.

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Using that inhale to find length

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and the exhale to 
explore the twist.

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So these twists, 
I'm sure you know this,

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but just a little 
reminder so healing,

00:14:10.650 --> 00:14:14.854
potentially healing for 
the body and for the systems.

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It's like the image I love is of
taking kind of a dirty rag and

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dipping it in the water and
gently wringing it out and

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just all of that 
excess stuff all, you know,

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that which you no 
longer need washing away.

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Take one more big inhale here.

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Replenishing the body 
and the energetic body.

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Use your exhale to 
come all the way back.

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Okay, send the legs out long.

00:14:42.415 --> 00:14:45.671
If you brought 
a pillow to class,

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you're gonna 
grab your pillow now.

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Bring it right on 
top of the thighs.

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Take the hands move the fleshy
part of the buttocks aside.

00:14:53.159 --> 00:14:56.229
Sit up nice and tall.
Big inhale to reach of the sky.

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Exhale, yep, you guessed it.

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Think up and over.

00:14:58.998 --> 00:15:00.666
You're gonna drape 
your body over the pillow.

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Feel free to bend the knees.

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You can just allow the hands
to be soft as you Forward Fold.

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Or if you want 
to take a bind here.

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Use your peace fingers bring
them in-between your big toe and

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your second toe here 
or whatever works for you

00:15:16.010 --> 00:15:19.036
and use that to kind of tug in 
as you melt the belly down.

00:15:20.586 --> 00:15:22.455
Take three to five breaths here.

00:15:22.455 --> 00:15:23.763
Enjoy.

00:15:37.529 --> 00:15:41.747
Feel the skin of your 
back stretch as you breathe in.

00:15:50.119 --> 00:15:53.140
Softening as you breathe out.

00:15:55.341 --> 00:15:57.391
Calming the nervous system.

00:16:10.316 --> 00:16:11.974
Gently release.

00:16:12.972 --> 00:16:15.541
Slow rise up, 
soften through the feet here.

00:16:15.541 --> 00:16:17.543
Wiggle the toes.

00:16:18.811 --> 00:16:20.402
Inhale in.

00:16:20.402 --> 00:16:21.981
And exhale, just sigh it out.

00:16:21.981 --> 00:16:22.715
(sighs)

00:16:24.040 --> 00:16:25.818
Come on now, don't be shy,
if I'm doing this on YouTube,

00:16:25.818 --> 00:16:27.320
you can do it 
wherever you are, I'm sure.

00:16:27.320 --> 00:16:28.626
Here we go, big inhale.

00:16:30.323 --> 00:16:30.990
Sigh it out.

00:16:30.990 --> 00:16:32.992
Let go something that's 
just no longer serving you.

00:16:32.992 --> 00:16:34.340
Just let it go. (sighs)

00:16:35.194 --> 00:16:37.096
And one more time, here we go.

00:16:37.096 --> 00:16:38.998
Let Benji and I 
hear you all the way

00:16:38.998 --> 00:16:41.334
here in my home state of Texas.

00:16:41.334 --> 00:16:42.034
Big inhale.

00:16:44.205 --> 00:16:45.738
Sigh it out. (sighs)

00:16:46.649 --> 00:16:49.242
A little sound, 
a little healing vibration.

00:16:49.242 --> 00:16:50.776
Alright, watch this cool move.

00:16:50.776 --> 00:16:54.080
Take the hands, use them to
support you as you lift your

00:16:54.080 --> 00:16:56.349
bum, draw it forward,
knees come up.

00:16:56.349 --> 00:16:57.950
Then take your pillow.

00:16:57.950 --> 00:17:01.153
Bring it up and behind,
(mimicks triumphant trumpets),

00:17:01.153 --> 00:17:02.373
come onto your back.

00:17:03.928 --> 00:17:06.926
So this is where we take the
blanket and we're gonna wrap up

00:17:06.926 --> 00:17:11.964
like a little tacquito or a
little burrito but I feel like

00:17:11.964 --> 00:17:16.079
it would be animal cruelty 
for me to take Benji up off

00:17:16.079 --> 00:17:18.237
this blanket right now.

00:17:18.237 --> 00:17:21.140
So I'm not gonna do it.

00:17:21.140 --> 00:17:23.476
Okay, guys, I'm just not.

00:17:23.476 --> 00:17:25.678
But I would love for you,
my darling friends,

00:17:25.678 --> 00:17:29.649
to get your blanket and bring
it on top of your body here.

00:17:29.649 --> 00:17:32.418
Let's actually take a second
before you get legs extended to

00:17:32.418 --> 00:17:33.486
hug the knees in.

00:17:35.231 --> 00:17:37.869
Sorry, I got 
distracted with the blanket.

00:17:38.958 --> 00:17:41.093
And then let's wrap up in 
the blanket if you have it.

00:17:41.093 --> 00:17:44.497
If you don't have it,
you can be like me.

00:17:44.497 --> 00:17:48.090
And we're coming essentially 
in to a Shavasana here.

00:17:50.102 --> 00:17:51.442
So get cozy.

00:17:52.305 --> 00:17:53.739
You definitely want 
to get to a place where

00:17:53.739 --> 00:17:55.041
you're not holding anything.

00:17:55.041 --> 00:17:58.177
So if your back is fussy and
you want to bring the knees up,

00:17:58.177 --> 00:18:02.448
wonderful, great,
great listening.

00:18:02.448 --> 00:18:03.849
Great of you to listen.

00:18:03.849 --> 00:18:07.530
But let's find a place where
we're not holding ourselves up

00:18:07.530 --> 00:18:09.522
so you can bring the feet wide.

00:18:09.522 --> 00:18:11.724
You can bring 
the knees together.

00:18:11.724 --> 00:18:14.060
Definitely want to get to a
place where you can relax the

00:18:14.060 --> 00:18:17.355
weight of your body completely
and fully into the earth.

00:18:22.935 --> 00:18:23.903
Awesome.

00:18:24.562 --> 00:18:27.940
Then here we go, inhale, 
send the fingertips up high.

00:18:27.940 --> 00:18:29.275
Big stretch.

00:18:29.275 --> 00:18:31.010
Exhale, right arm over the left.

00:18:31.010 --> 00:18:32.882
You're gonna give 
yourself a big hug.

00:18:34.046 --> 00:18:35.314
Now close your eyes here.

00:18:35.314 --> 00:18:37.316
You can really walk your 
fingertips underneath your

00:18:37.316 --> 00:18:38.651
shoulder blades.

00:18:39.719 --> 00:18:41.687
And with the eyes closed,
feel your breath

00:18:41.687 --> 00:18:44.557
move you here, 
feel your own embrace.

00:18:44.557 --> 00:18:47.293
We're signaling in 
the brain that I am held.

00:18:47.293 --> 00:18:48.614
I am safe.

00:18:51.935 --> 00:18:56.435
And if you guys think I'm
crazy this is like now proven,

00:18:56.435 --> 00:19:00.940
you know, scientific research is
now proving that these types of

00:19:00.940 --> 00:19:04.744
gestures, holding your 
own hand, finding an embrace,

00:19:04.744 --> 00:19:06.746
many of the things we do in yoga

00:19:09.448 --> 00:19:12.483
they change our 
chemical makeup or they can.

00:19:13.853 --> 00:19:15.851
Okay, inhale, reach of the sky.

00:19:15.851 --> 00:19:17.890
Hang with me, nice 
little shoulder opener here.

00:19:17.890 --> 00:19:20.393
Gentle shoulder opener 
here at the very least.

00:19:20.393 --> 00:19:22.998
Left arm crosses over the right.
Give yourself a big hug.

00:19:24.296 --> 00:19:26.365
Start to relax 
through the low back,

00:19:26.365 --> 00:19:29.268
the hips, the thighs.

00:19:29.268 --> 00:19:31.771
Let your knee joints 
just be heavy and loose here.

00:19:31.771 --> 00:19:36.208
Calves heavy, 
ankles, feet, toes softening,

00:19:36.208 --> 00:19:37.623
letting go.

00:19:41.180 --> 00:19:42.948
And then inhale, 
reach for the sky.

00:19:44.548 --> 00:19:47.987
Exhale, allow the hands 
to rest gently at your sides.

00:19:47.987 --> 00:19:49.989
Palms face up.

00:19:54.293 --> 00:19:56.429
Tuck your chin 
slightly to lengthen through

00:19:56.429 --> 00:19:57.854
the back of the neck.

00:20:01.867 --> 00:20:03.335
Close your eyes.

00:20:08.340 --> 00:20:13.345
Whether you grabbed a blanket or
you sacrificed it to

00:20:15.053 --> 00:20:19.237
a literal angel, furry angel or

00:20:21.701 --> 00:20:23.093
maybe

00:20:27.210 --> 00:20:28.627
something else.

00:20:28.627 --> 00:20:31.430
Basically, whether you have
a blanket or not, my darling,

00:20:31.430 --> 00:20:34.015
blanket yourself in love.

00:20:36.235 --> 00:20:40.106
If someone asked you to 
blanket yourself in love,

00:20:40.106 --> 00:20:42.555
which someone is, 
that someone's me,

00:20:45.878 --> 00:20:47.346
how do you want to respond?

00:20:47.346 --> 00:20:49.248
What does that make you feel?

00:20:49.248 --> 00:20:53.476
And does it change the 
quality of your breath?

00:20:54.019 --> 00:20:55.631
And if not, that's cool.

00:21:06.198 --> 00:21:09.335
Together, let's 
find a full breath in.

00:21:09.335 --> 00:21:13.439
Here we go.
Inhale lots of love in.

00:21:13.439 --> 00:21:16.612
The deepest, fullest, most
loving breath you've taken

00:21:16.612 --> 00:21:19.229
all day, all week, 
all month, all year.

00:21:21.213 --> 00:21:23.534
And exhale, lots of love out.

00:21:24.617 --> 00:21:28.687
Using this exhale to find once
again that flash of surrender.

00:21:30.823 --> 00:21:32.573
Finding stillness.

00:21:33.826 --> 00:21:36.028
Relaxing the weight 
of the body completely

00:21:36.028 --> 00:21:39.331
and fully into the earth,
softening through the belly.

00:21:41.667 --> 00:21:43.910
Letting the rib cage get heavy.

00:21:48.507 --> 00:21:50.376
Letting your heart soften.

00:21:51.098 --> 00:21:52.966
The shoulders relax.

00:21:54.450 --> 00:21:56.851
Let the arms, the wrists,

00:21:56.851 --> 00:21:59.197
the fingers be soft and easy.

00:22:00.085 --> 00:22:01.591
Relax the throat.

00:22:02.621 --> 00:22:04.931
Take a second to swallow

00:22:05.949 --> 00:22:08.460
and then consciously relax the

00:22:08.460 --> 00:22:10.142
tongue here in the mouth.

00:22:16.084 --> 00:22:18.945
Notice if you're 
holding in the jaw, soften.

00:22:20.873 --> 00:22:26.078
Then bring your awareness 
between your two brows

00:22:26.078 --> 00:22:27.826
to the forehead, soften.

00:22:33.137 --> 00:22:35.847
And the weight of the head
and the skull now softening.

00:22:36.455 --> 00:22:40.726
A total surrender to 
that which is so much bigger

00:22:44.630 --> 00:22:46.632
than us.

00:22:51.971 --> 00:22:55.374
And it's beautiful because
from the yogic perspective,

00:22:55.374 --> 00:22:58.978
as we surrender to that 
which is bigger than us,

00:22:58.978 --> 00:23:01.880
there's also this beautiful
opportunity to recognize the

00:23:01.880 --> 00:23:05.951
surrender as actually a unity.

00:23:09.355 --> 00:23:12.574
This idea that we

00:23:13.575 --> 00:23:16.026
are part of that 
which is bigger than us.

00:23:17.196 --> 00:23:17.896
Went deep.

00:23:17.896 --> 00:23:19.565
Okay, take a couple 
of quiet breaths here.

00:23:19.565 --> 00:23:20.735
I love you.

00:23:24.770 --> 00:23:27.573
Give yourself permission
here to do absolutely nothing.

00:23:27.573 --> 00:23:29.801
We're not going to be 
here long, stick with it.

00:23:33.012 --> 00:23:34.460
Be still.

00:23:52.932 --> 00:23:55.502
Nice and slow

00:23:55.502 --> 00:23:58.092
bring your thumb 
to your index finger.

00:24:00.472 --> 00:24:03.039
Let them kiss together and then
start to move your thumb

00:24:03.039 --> 00:24:04.443
on your other fingerprints

00:24:04.443 --> 00:24:06.854
back and forth, back and forth.

00:24:09.313 --> 00:24:11.988
Begin to gently deepen 
the breath once again.

00:24:13.452 --> 00:24:15.845
Think inhale lots of love in.

00:24:18.123 --> 00:24:19.992
Exhale, lots of love out.

00:24:19.992 --> 00:24:22.328
Continue that cycle as 
you bring some movement

00:24:22.328 --> 00:24:26.031
or energy to the toes,
to the feet.

00:24:33.282 --> 00:24:35.093
And notice how you feel.

00:24:38.110 --> 00:24:41.035
If time allows, you might 
stay here a little longer.

00:24:41.780 --> 00:24:43.171
Just pausing the video.

00:24:44.628 --> 00:24:47.065
You might rise up

00:24:47.065 --> 00:24:52.416
and find you have 
one minute to write down in

00:24:52.416 --> 00:24:54.093
your journal, or on a 
napkin how you're feeling.

00:24:56.328 --> 00:24:58.263
And maybe it's off to 
the races for the rest

00:24:58.263 --> 00:25:00.666
of your day or your evening.

00:25:00.666 --> 00:25:02.556
Wherever you are, 
I hope this practice

00:25:04.939 --> 00:25:07.237
has helped you feel

00:25:07.237 --> 00:25:09.114
the love that you deserve.

00:25:10.709 --> 00:25:14.513
And may it remind us all 
that a little goes a long way

00:25:14.513 --> 00:25:17.349
in the healing process.

00:25:17.349 --> 00:25:19.524
Just get up and 
start again each day.

00:25:19.524 --> 00:25:22.087
I have your back.
Let's bring the palms together.

00:25:22.087 --> 00:25:24.609
Benji does too, 
my prince (chuckles).

00:25:25.971 --> 00:25:28.975
Thumbs are gonna come 
right up to that third point.

00:25:31.797 --> 00:25:34.226
I truly believe 
that the more people,

00:25:35.300 --> 00:25:37.925
more of us doing yoga together

00:25:39.310 --> 00:25:42.441
the better position we are to

00:25:42.441 --> 00:25:45.411
find healing and to live in

00:25:47.203 --> 00:25:49.415
a kinder world.
So thank you so much.

00:25:49.415 --> 00:25:52.818
I mean it for practicing 
with me and for showing up.

00:25:52.818 --> 00:25:55.187
I show up because you show up.

00:25:56.900 --> 00:25:58.764
So on that note, 
take a deep breath in.

00:26:01.267 --> 00:26:04.367
And we'll finish 
by whispering

00:26:04.367 --> 00:26:05.904
Namaste.

00:26:08.842 --> 00:26:12.987
(upbeat gentle music)