WEBVTT

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

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It's Day 9 (sighs)

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and it's coming in 
just at the perfect time.

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This is our inquiry practice.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends,

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let's begin in a nice,
comfortable seat.

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Come on down to the ground.

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Here we go.

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Really getting into Week 2

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of this journey here today by

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spiraling back to this idea of
our practice as this beautiful

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time to foster self study,

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this self inquiry 
and really making

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the practice about that.

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So as we begin 
to add vocabulary,

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which we are, I think it's
important maybe my job as your

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friend and as your humble guide
here to remind you that this

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time is really 
about examining yourself.

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And through this practice,
hopefully we'll be able to

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kind of close the 
gap between, you know,

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what feels real and honest and
the way in which we're living in

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and really see if we can bring

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those two qualities 
together as one.

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Okay, hopefully 
you're in a nice,

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comfortable seat by now.

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Let's just take a second 
to close the eyes or

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soften the gaze, 
relax your shoulders and

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just drop in here to the moment.

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Whatever is going on in 
this moment here today,

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Day 9.

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Maybe you're feelin' fine.

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Maybe you're feeling divine.

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Or maybe you're not. (chuckles)

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This practice, particularly
the Find What Feels Good yoga

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I think, you know, 
is a constant invitation

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to just show up as you are.

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Come as you are so you can

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drop any need or desire

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to accomplish anything

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or show up with 
a certain prerequisite.

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There is none.

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So just a friendly reminder.

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Then bring your awareness, 
begin to transition

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your attention to your breath.

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And again, as we 
begin to layer on,

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add some more vocabulary to this
dance we're doing here together.

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Just remember, this is 
about you taking opportunity,

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taking this time for yourself

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to examine what feels good,

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what feels honest, 
what it feels like you

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and through the regular
practice, which just what is

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so wonderful about 
this 30-day journey,

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we begin to close the 
gap between how we feel

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and how we want to feel.

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Mhmmm, mhmmm.

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Draw the hands together.
Take a deep breath in.

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Let's have some fun today.

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Exhale, bow the 
head towards the heart.

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Feel that stretch in 
the back of the neck.

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Drop your shoulders down.

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Let your shoulder 
blades come together

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and melt down the back body.

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So take a second here 
to just examine this shape.

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If you're distracted, 
no, no worries.

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You're human.

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But see if you can bring
your awareness to this shape.

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And let it influence 
the way you feel.

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The same thing with the breath,

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let the breath

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embody the 
pose best you can.

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I know that was a lot of 
kind of buzz words there

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but whatever that means to you.

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And just keep 
noticing how you feel.

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Lift the chin, bat the eyelashes
open and we're going to slowly,

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gently, lovingly come 
forward onto all fours.

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When you get there,
Tabletop Position,

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just bump the hips a 
little left to right.

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Spread the fingers wide.

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Listen to your creaky old floor
if you have one like mine or

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your creaky body, 
(laughs) I love your body.

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(mimicks kissing)

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And let's give it 
some love today.

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Right, it was 
really focusing on

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this idea of the 
practice as self study.

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Are we going to get 
strong on this journey?

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Yes.

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Maybe your abs 
are a sore from Day 6?

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Yes.

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Are we gonna get stronger?

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Could we trim, tone,

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feel more alive in our center?

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Absolutely.

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But how you get
there is everything, right?

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Totally affects how you 
feel in every circumstance.

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So be kind, inquire.

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Walk the hands forward,
bring the hips back to center.

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Curl the toes up, 
peel the tailbone up high,

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and then just keep that little
sway from one foot to the next.

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One hip to the next.

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You might even pick one foot up
and then place it down gently.

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Pick the other foot up,
place it down gently.

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If you're wearing a 
sweater here or a baggy shirt,

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I love how like sometimes you
can go into your own little kind

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of love cave here in the shirt.

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You guys think 
I'm kidding but I'm not.

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It's these little things, right,

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that you just kind of embrace

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in the at-home yoga practice.

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There's a lot of room 
for some really just juicy,

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loving, cool self study in the
at-home yoga practice because

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it's yours and you're in control
of it, one hundred percent.

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Alright, anchor 
the left heel down.

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On your inhale, slide your right
leg up high Down Dog split.

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No need to really reach 
the right heel up super high,

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especially if you're 
new to the practice.

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Focus on the quality of the
movement and the stability that

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you can create for yourself.

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So dial the right toes down.

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Try to keep maybe 
the hips level here

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or anchoring through 
the left heel.

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We're clawing 
through the fingertips.

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Inhale in.

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Exhale, slow and easy you're
gonna step the right foot up.

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Nice low lunge.

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Just lower the back knee down.
Take a second here.

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Just waking up.

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You can find that 
sway again back and forth.

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Good, use your inhale 
to lift you, look forward.

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Exhale, plant the palms, 
just step it right back to

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Downward Dog, nice and easy.

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Alright, reconnect 
through the hands.

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Reconnect with the 
breath and on your next inhale,

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anchor through the right heel.

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So this is the anchor, 
right heel down

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and then left leg 
slides up slow.

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Down Dog split 
or Three-Legged Dog.

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Check it out.

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Breathe, breathe, breathe.

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And then when you're ready,
slowly shifting forward,

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stepping that left foot up,
nice low lunge.

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Sink down low, 
right knee kisses the earth.

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Find that sway here, 
a little left or right.

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Good, let your inhale lift
your heart, look forward.

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Let your exhale 
bring the palms down.

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And here we go, back 
up to Downward Facing Dog.

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Inhale in deeply here.

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Bend the knees, melt your
belly towards your thighs

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as you breathe out.

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Good, drop the heels.

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Take one cycle of breath here.
Just listen.

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Great, bend your knees.

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Inhale carve a line with 
the nose to look forward.

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Nice and easy you're 
gonna step your way to the top,

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nice and slow.

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Feet hip width 
apart or flush together,

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your choice, just nice,
conscious footing.

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Forward Fold.
Bend your knees here to start.

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Use your breath to 
invite a sense of calm.

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A wash of soothing energy

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to the nervous system
that can get quite stressed out.

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Overworked.

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Then ground through the feet.

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Slowly begin to roll up,
take your time.

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Right away, find a big 
inhale to reach the arms

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all the way up to the sky.

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Big breath here, big stretch.

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And then exhale hands to heart.

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Namaste.

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Here we go, bend the knees.

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You're gonna send the 
hips back way, way back.

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Send the fingertips forward to
counterbalance this weight as

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you press into your heels.

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Keeping the ball joint of the
big toe mound and the ball joint

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of the pinky toe mound firmly
planted on the earth as well.

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Feet can be hip width apart here
or if they're flush together,

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really squeeze and 
zip up through the legs.

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Chair Pose.
Just notice your breath here.

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Soften through 
the skin of the face.

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Relax your shoulders,
take your thumbs up,

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pinkies down here.

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One more breath. Maybe 
you sink a little bit lower,

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creating a little heat.

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Now check it out,

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on your next inhale open 
up to the right side.

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Take your right fingertips
back, left fingertips forward.

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Try to stay low.

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Inhale fingertips 
come back to center.

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Beautiful. 
Now open up to the left.

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Stay low.

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Good, inhale back to center.

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Here we go.
Inhale in again.

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Exhale all the way down.

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Straighten the legs,
Forward Fold.

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Good, inhale lifts you up
halfway, your version.

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Exhale to bend the knees,
plant the palms,

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step one foot back 
and then the other,

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Plank Pose.

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Downward Facing Dog, hips 
up high and back from here.

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Take a deep breath in

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and empty it out.

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Inhale, lift your 
right leg up high.

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Down Dog splits, 
Three-Legged Dog.

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If this is too much for you 
can always practice these

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with the left knee down.
Work here.

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Inhale in.

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Exhale, right knee comes all 
the way up and forward to

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kiss the right elbow.

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Again, we can do 
this on the knee.

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Left knee down.

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Inhale, kick it up,
Three-Legged Dog.

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Exhale, shift forward,
nice and slow.

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Slight bend in the elbows.

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Right knee kisses left elbow.

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Good, inhale, kick it up.

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Now all the way up into 
your lunge with control,

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nice and slow, 
step it all the way up.

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Keep the back knee lifted here.

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You know the option is 
there for you to lower it.

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Inhale, we rise.

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Big gesture, big breath.

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Fingertips up towards the sky.

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Now find that 
connection to center.

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Find that midline.

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Hands can always come 
to the waistline here.

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Inhale, straighten both legs,
you got this.

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Find that lift 
with the breath in.

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Exhale, bend your knee.

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We're gonna twist 
to the right here,

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palms come together.

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Look past your right shoulder.

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Back knee can lower here 
for a little more stability.

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We got this, inhale in.

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Exhale, drop your 
left hand to the earth,

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right fingertips 
up towards the sky.

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Good, wiggle the 
right fingertips.

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Reach, reach, reach.

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Then slowly dial your 
heart back down to your lunge.

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Beautiful, step 
the right toes back.

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Plank Pose, 
take a deep breath in.

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Strong and steady.

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Exhale, hips up high and back,
Downward Facing Dog.

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Beautiful work.

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Inhale in here.

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Empty it out.

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Anchor through the right heel.

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Here we go, inhale, 
slide the left leg up high.

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Nice and slow.

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So find it.

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Pay attention.

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Stay curious.

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Inhale in.

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Exhale, slow shift forward,
left knee kisses left elbow.

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So the upper body's 
in Plank here.

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Good, inhale, 
kick it up with control.

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Exhale, here we go.

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Left knee kisses right elbow.

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Nice and slow.

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Good, inhale, kick it up.

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All the way into your lunge,
here we go, nice and slow.

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Great, remember, 
if that foot doesn't make it,

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you can just use 
your hand or do a little,

00:13:29.545 --> 00:13:31.344
you know, do-si-do
here to get it there.

00:13:31.344 --> 00:13:33.479
It's all good.

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Alright, nice and easy here.

00:13:35.448 --> 00:13:38.451
Back knee can lower or we'll
keep it lifted as we rise up,

00:13:38.451 --> 00:13:40.019
nice high lunge.

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Hands on the 
waistline or big breath,

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big gesture, fingertips 
all the way to the top.

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Everyone hug 
those little ribs in.

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Find that support 
for the back body.

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Find your expression today.

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You can experiment 
from day to day.

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That's why we're here.

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Good, and then 
on your next inhale,

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straighten both legs.

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Lift, lift, lift from 
the pelvic floor we lift

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all the way up on the inhale.

00:14:03.776 --> 00:14:06.879
Exhale, bend the front knee and
we twist to the left this time.

00:14:06.879 --> 00:14:07.947
Palms come together,

00:14:07.947 --> 00:14:11.117
right elbow to the
outer edge of the left thigh.

00:14:11.117 --> 00:14:13.411
Breathe deep.
Look past left shoulder.

00:14:14.854 --> 00:14:18.391
Nice, and then slow and steady,
right hand comes to the earth.

00:14:18.391 --> 00:14:20.493
On an inhale, let's send 
the left fingertips up high.

00:14:20.493 --> 00:14:23.362
Squeeze your left knee 
in towards the center line.

00:14:23.362 --> 00:14:27.567
Wiggle the left fingertips, and
then slowly breathe out as you

00:14:27.567 --> 00:14:29.302
bring it back down to
your lunge, nice work.

00:14:29.302 --> 00:14:31.895
Plant the palms, 
step it back to Plank.

00:14:32.972 --> 00:14:34.422
Inhale in here.

00:14:34.422 --> 00:14:35.808
Fill it up.

00:14:35.808 --> 00:14:37.744
Exhale, hips up high and back,

00:14:37.744 --> 00:14:40.747
Downward Facing Dog, nice.

00:14:40.747 --> 00:14:42.448
Inhale lots of love in here.

00:14:43.650 --> 00:14:45.453
Exhale, lots of love out.

00:14:46.853 --> 00:14:49.589
Beautiful, bend your knees.
Inhale to look forward.

00:14:49.589 --> 00:14:52.866
You can hop or slow 
crawl your way to the top.

00:14:54.160 --> 00:14:55.862
Feet together 
or hip width apart.

00:14:55.862 --> 00:14:56.996
Hi Benji.

00:14:56.996 --> 00:14:59.968
What a sweet little 
sleeping Downward Dog.

00:15:01.134 --> 00:15:03.269
On an inhale halfway lift.

00:15:03.269 --> 00:15:04.771
Go ahead and turn your head.

00:15:04.771 --> 00:15:06.925
Look at Benji. (laughs)

00:15:07.614 --> 00:15:08.900
Downward sleeping dog and

00:15:08.900 --> 00:15:11.177
then let's go ahead and 
bring it back, Forward Fold.

00:15:11.177 --> 00:15:14.832
Shake the head 
a little yes, a little no.

00:15:16.382 --> 00:15:18.384
Beautiful.

00:15:18.384 --> 00:15:20.119
Bend your knees, 
send your hips back.

00:15:20.119 --> 00:15:21.921
Fingertips reach forward again

00:15:21.921 --> 00:15:24.392
as we sink back into 
our Chair, Utkatasan.

00:15:25.758 --> 00:15:27.560
Inhale in.

00:15:27.560 --> 00:15:29.675
Exhale, drop the shoulders.

00:15:29.675 --> 00:15:31.497
Sink a little lower.

00:15:31.497 --> 00:15:33.499
Inhale in, 
spread the fingertips.

00:15:33.499 --> 00:15:35.835
You got this.
Exhale, sink a little lower.

00:15:35.835 --> 00:15:38.504
Last breath cycle, you got it.
Stick with it.

00:15:38.504 --> 00:15:41.040
Squeeze the legs together.
Inhale in.

00:15:41.040 --> 00:15:42.809
Exhale, sink a little lower.

00:15:42.809 --> 00:15:45.711
And then yay, hallelu, 
inhale, straighten the legs,

00:15:45.711 --> 00:15:47.847
reach up high, maybe 
slight back bend here.

00:15:47.847 --> 00:15:50.149
Exhale, hands to heart.
Pause.

00:15:50.149 --> 00:15:54.053
Capture thine own magic here.

00:15:54.053 --> 00:15:55.321
Notice how you feel.

00:15:55.321 --> 00:15:58.451
Feel that prana, that energy,

00:15:58.451 --> 00:15:59.933
that flow moving,

00:15:59.933 --> 00:16:01.851
coursing throughout your body.

00:16:06.534 --> 00:16:07.610
It's there.

00:16:08.367 --> 00:16:12.305
But sometimes it's just our
ability to notice it or our

00:16:12.305 --> 00:16:15.374
willingness to pay attention to

00:16:15.374 --> 00:16:18.277
it that might be 
a little bit lacking.

00:16:30.512 --> 00:16:31.290
Great.

00:16:31.290 --> 00:16:32.892
Open the eyes, bend the knees.

00:16:32.892 --> 00:16:34.811
Here we go, inhale,
reach for the sky.

00:16:36.295 --> 00:16:37.790
Exhale, Forward Fold.

00:16:39.536 --> 00:16:42.468
Inhale halfway lift,
your version.

00:16:42.468 --> 00:16:44.770
Exhale to soften and fold.

00:16:45.805 --> 00:16:47.874
Good. Bend the knees.
Plant the palms.

00:16:47.874 --> 00:16:49.876
Step one foot back,
then the other.

00:16:49.876 --> 00:16:52.245
You can slowly lower to your
knees here and just go all the

00:16:52.245 --> 00:16:54.580
way to the belly or 
shift forward on the toes,

00:16:54.580 --> 00:16:57.183
squeeze the elbows in 
and with control we lower

00:16:57.183 --> 00:16:58.728
all the way down to the belly.

00:17:00.052 --> 00:17:03.756
Inhale, open your chest, 
a little baby Cobra here.

00:17:03.756 --> 00:17:05.858
And exhale to 
soften and release.

00:17:05.858 --> 00:17:08.010
Go ahead and come 
on to your elbows here.

00:17:08.010 --> 00:17:10.863
Try to keep your elbows
right underneath your shoulders.

00:17:10.863 --> 00:17:14.367
You can interlace the fingertips
or just come into a little

00:17:14.367 --> 00:17:16.762
(chuckles)

00:17:16.762 --> 00:17:19.019
mudra of agreement
with the hands together.

00:17:20.539 --> 00:17:21.941
But what I'd like 
to invite you to do

00:17:21.941 --> 00:17:23.826
is not collapse 
in the shoulders.

00:17:24.483 --> 00:17:27.179
So it's like 
you're at a slumber party,

00:17:27.179 --> 00:17:31.834
but you are still 
mindful of your shoulders.

00:17:31.834 --> 00:17:33.319
Alright, okay.

00:17:33.319 --> 00:17:35.855
So we're creating a little
strong base for us to work with

00:17:35.855 --> 00:17:38.758
some froggy legs in the hips.

00:17:38.758 --> 00:17:39.792
Don't panic.

00:17:39.792 --> 00:17:42.595
Inhale in, you got this.
Press into your elbows.

00:17:42.595 --> 00:17:45.031
On an exhale, I'd like for
you to hug the low ribs in,

00:17:45.031 --> 00:17:46.899
this is gonna 
protect low back.

00:17:46.899 --> 00:17:50.048
So hug the low ribs, feel your
abdominal wall kind of turn on.

00:17:50.048 --> 00:17:50.958
(clicks tongue)

00:17:50.958 --> 00:17:52.672
And then we're gonna 
start with the left knee.

00:17:52.672 --> 00:17:53.572
We're gonna bend the left knee,

00:17:53.572 --> 00:17:54.907
we're gonna pull 
it all the way up.

00:17:54.907 --> 00:17:57.361
We're using the ground here

00:17:57.361 --> 00:18:01.013
to help us with this opening,

00:18:01.013 --> 00:18:03.749
this experiment, this inquiry.

00:18:03.749 --> 00:18:05.952
You're gonna want to lean
towards the right side of the

00:18:05.952 --> 00:18:09.455
body and that's a-okay but see
if we can use all this kind of

00:18:09.455 --> 00:18:14.252
work we do in our Three-Legged
Dogs and even on all fours,

00:18:14.252 --> 00:18:16.762
see if you can press 
into both elbows evenly here.

00:18:18.489 --> 00:18:21.834
If your knee doesn't come up
this high 'cause the hips are

00:18:21.834 --> 00:18:25.004
tight, that's to be expected.

00:18:25.004 --> 00:18:26.973
So just keep it nice 
and low here to start.

00:18:26.973 --> 00:18:28.607
And then in time 
you can work, ah,

00:18:28.607 --> 00:18:31.544
find more mobility 
in that hip socket.

00:18:31.544 --> 00:18:33.512
And I'm gonna 
help you with that.

00:18:33.512 --> 00:18:35.507
So breathe deep here.

00:18:38.209 --> 00:18:40.247
Softening on the exhale,

00:18:40.247 --> 00:18:43.022
using that inhale to 
maybe to lift the heart.

00:18:46.295 --> 00:18:47.760
Good, take one more breath.

00:18:47.760 --> 00:18:49.011
Inhale in.

00:18:50.796 --> 00:18:53.399
Exhale, maintain that connection
with the low ribs hugging in

00:18:53.399 --> 00:18:55.768
just to protect, can 
never be too careful.

00:18:55.768 --> 00:18:57.737
Protect the low back, you're
gonna bring it all the way back

00:18:57.737 --> 00:18:59.972
to a kind of 
Sphinx variation here.

00:18:59.972 --> 00:19:01.841
Reset and then 
when you're ready,

00:19:01.841 --> 00:19:03.309
peel the right knee up.

00:19:03.309 --> 00:19:06.178
And it's nice to have that
core connection because you can

00:19:06.178 --> 00:19:10.534
really feel like I'm moving
from the middle even here.

00:19:11.404 --> 00:19:14.020
Alright, notice how 
this side is different.

00:19:14.020 --> 00:19:15.721
Again, there's gonna 
be a tendency to kind

00:19:15.721 --> 00:19:17.957
of come out of it, 
lean to the left side.

00:19:17.957 --> 00:19:18.991
I'm exaggerating, of course,

00:19:18.991 --> 00:19:22.762
but you're gonna feel it 
so find the symmetry.

00:19:22.762 --> 00:19:25.631
We don't always 
need symmetry in yoga.

00:19:25.631 --> 00:19:28.380
More on that from me

00:19:28.380 --> 00:19:31.671
in the Find What Feels 
Good Membership and

00:19:31.671 --> 00:19:36.008
just all over but this is kind
of a nice moment to honor the

00:19:36.008 --> 00:19:39.999
symmetry by pressing 
into both elbows evenly.

00:19:41.080 --> 00:19:43.417
Staying connected to your core.

00:19:44.216 --> 00:19:46.719
If you need to ease up, 
just bring the knee down.

00:19:46.719 --> 00:19:49.488
If we want a little more, bring
the knee up and then try to find

00:19:49.488 --> 00:19:51.164
a nice right angle.

00:19:52.391 --> 00:19:53.125
We're breathing.

00:19:53.125 --> 00:19:55.369
We're sending love 
into that low back.

00:20:00.299 --> 00:20:02.038
Shoulders are relaxed.

00:20:02.802 --> 00:20:04.170
We're talking 
full body awareness,

00:20:04.170 --> 00:20:05.206
one more breath.

00:20:07.473 --> 00:20:10.609
Yay! And then slowly 
bring it all the way back.

00:20:10.609 --> 00:20:13.179
Great, hands are gonna 
come where the elbows are.

00:20:13.179 --> 00:20:15.448
If you want more fire 
press into Plank otherwise

00:20:15.448 --> 00:20:17.683
just press up to all fours.

00:20:17.683 --> 00:20:20.453
Then curl the toes under.
This has to be slow.

00:20:20.453 --> 00:20:21.420
Trust me.

00:20:21.420 --> 00:20:25.257
Upper arm bones rotate out,
inhale in, slow peel.

00:20:25.257 --> 00:20:26.125
Why does it have to be slow?

00:20:26.125 --> 00:20:28.494
'Cause it feels 
good in the low back.

00:20:28.494 --> 00:20:30.496
The way you move matters.

00:20:32.064 --> 00:20:36.635
And you can discover just how
true that is the more you commit

00:20:36.635 --> 00:20:40.239
to this idea of self inquiry or

00:20:40.239 --> 00:20:45.144
this asana practice 
being about self study.

00:20:48.660 --> 00:20:51.650
Alright, here we go, inhale.

00:20:51.650 --> 00:20:53.385
Lift the right leg up high.

00:20:53.385 --> 00:20:55.788
Exhale, you're gonna slowly
bring it all the way up and in.

00:20:55.788 --> 00:20:57.857
Right knee all the way up
and then we're coming into a

00:20:57.857 --> 00:20:59.625
One-Legged Pigeon here.

00:20:59.625 --> 00:21:02.995
So we're gonna take the
right foot and crawl it out just

00:21:02.995 --> 00:21:05.331
enough, just as much 
as we feel comfortable.

00:21:05.331 --> 00:21:06.932
(chuckles) Pull my shirt down.

00:21:06.932 --> 00:21:08.863
And then we're gonna 
look back at that left leg

00:21:08.863 --> 00:21:10.836
and just root it down firmly.

00:21:10.836 --> 00:21:13.205
Let this be the 
root of this posture.

00:21:14.337 --> 00:21:17.576
And we're gonna grow this here
together so just taking it nice

00:21:17.576 --> 00:21:21.013
and slow, we'll return to 
it throughout this journey.

00:21:21.013 --> 00:21:22.681
But so no need
to slam into this, right?

00:21:22.681 --> 00:21:25.302
Like, "Oh, Pigeon!
Got to get the most out of it."

00:21:26.418 --> 00:21:29.008
Be here now, right?

00:21:29.008 --> 00:21:30.422
You can stay up nice and tall.

00:21:30.422 --> 00:21:33.459
If it feels good to 
come back down to the elbows,

00:21:33.459 --> 00:21:36.629
clasp the hands, 
go ahead and do that.

00:21:36.629 --> 00:21:41.744
And if it feels right
today to bow the head, let go.

00:21:43.936 --> 00:21:45.938
Close your eyes.

00:21:47.973 --> 00:21:52.170
Tune in, once again, 
to the sound of your breath.

00:22:03.689 --> 00:22:05.891
Then let your 
breath cue this transition,

00:22:05.891 --> 00:22:07.092
so take a deep breath in,

00:22:07.092 --> 00:22:09.428
breathe into 
your belly, low back.

00:22:10.482 --> 00:22:12.464
And then exhale, 
navel draws in and up,

00:22:12.464 --> 00:22:15.034
that's your cue to 
slowly bring the hands back up,

00:22:15.034 --> 00:22:18.592
unravel to all fours or Downward
Facing Dog, your choice.

00:22:19.572 --> 00:22:22.708
Depending on your energy level.

00:22:22.708 --> 00:22:23.776
Let's go, second side.

00:22:23.776 --> 00:22:25.945
Inhale just to lift 
the left foot up high.

00:22:25.945 --> 00:22:28.480
Exhale to bring it 
all the way up and in.

00:22:28.480 --> 00:22:31.250
So you have to pay attention,
notice how the left and the

00:22:31.250 --> 00:22:34.915
right side are different.

00:22:36.055 --> 00:22:38.431
I know you know this, 
just a little reminder.

00:22:39.391 --> 00:22:42.494
And then take a look 
back at this right leg.

00:22:42.494 --> 00:22:45.035
You're gonna let this be 
the root of this posture.

00:22:46.031 --> 00:22:49.134
And there's a tendency kind of
for the ankle to cycle here.

00:22:49.134 --> 00:22:51.570
This is a little detail but
see if you can straighten out

00:22:51.570 --> 00:22:53.806
through the toes, 
the bones of the foot and

00:22:53.806 --> 00:22:57.904
the ankle and breathe.

00:22:57.904 --> 00:22:59.364
Woo!

00:23:02.414 --> 00:23:05.417
The attentiveness 
I find in the asana

00:23:05.417 --> 00:23:07.653
is really what it's all about.

00:23:13.336 --> 00:23:15.861
On to the forearms,
maybe forehead bows.

00:23:15.861 --> 00:23:18.430
Just take a couple 
sweet breaths here.

00:23:18.430 --> 00:23:21.100
I encourage you 
to close your eyes

00:23:21.100 --> 00:23:22.735
if it feels comfortable for you.

00:23:22.735 --> 00:23:25.621
Go inward here, tune 
into the sound of your breath.

00:23:43.022 --> 00:23:45.024
Notice where your thoughts go.

00:23:45.024 --> 00:23:47.326
It's all good.
Part of the practice.

00:23:47.326 --> 00:23:49.928
Acknowledge them, then go ahead
and bring it back to the sound

00:23:49.928 --> 00:23:51.830
of your breath here as 
we breathe in together.

00:23:51.830 --> 00:23:53.832
Inhale.

00:23:55.601 --> 00:23:56.769
Yes, and exhale.

00:23:56.769 --> 00:24:00.439
Let that cue your lift up,
hands come to the earth.

00:24:00.439 --> 00:24:02.441
Again, we'll slowly unravel

00:24:02.441 --> 00:24:05.611
to all fours or 
Downward Dog, last one.

00:24:08.213 --> 00:24:09.558
Take a deep breath in.

00:24:10.803 --> 00:24:14.753
And as you exhale out 
just slowly lower the knees.

00:24:14.753 --> 00:24:17.276
We're gonna come 
through to a seat.

00:24:19.725 --> 00:24:23.095
You can also come to lie flat on
your back if your body's craving

00:24:23.095 --> 00:24:25.097
that here for this practice.

00:24:30.035 --> 00:24:33.605
Let's take a second 
to find stillness here.

00:24:33.605 --> 00:24:37.943
Let the nutrients and the
benefits of today's session just

00:24:37.943 --> 00:24:39.411
kind of fall into place.

00:24:39.411 --> 00:24:41.413
Allow, allow.

00:24:45.030 --> 00:24:46.405
And you don't 
have to do anything,

00:24:46.405 --> 00:24:49.955
so I feel like particularly
with at-home yoga,

00:24:49.955 --> 00:24:54.226
there's this constant 
sometimes nagging question:

00:24:54.226 --> 00:24:56.445
Am I doing it right?

00:25:03.689 --> 00:25:08.325
And the thing is, you know,

00:25:12.393 --> 00:25:14.326
you know when 
you're doing it right.

00:25:19.682 --> 00:25:23.689
But it's my great honor and
pleasure to be here to help

00:25:23.689 --> 00:25:27.393
guide that, and I thank you so
much for sharing your valuable

00:25:27.393 --> 00:25:29.395
time and energy with me.

00:25:30.662 --> 00:25:33.170
Wherever you are let's 
bring the palms together.

00:25:35.334 --> 00:25:37.369
Feel the warmth of 
your palms kissing together.

00:25:37.369 --> 00:25:40.921
Feel the energy of your 
body wherever you are today.

00:25:52.785 --> 00:25:55.654
Take a deep breath in.

00:25:55.654 --> 00:25:58.924
Exhale to relax your shoulders.

00:25:58.924 --> 00:26:00.559
On your next inhale,

00:26:00.559 --> 00:26:02.434
bring the thumbs 
right up to your forehead.

00:26:03.514 --> 00:26:06.165
Ah, inner teacher, what's up?

00:26:06.165 --> 00:26:08.467
Sometimes I like to say 
get hot for inner teacher.

00:26:08.467 --> 00:26:09.857
(clicks tongue)

00:26:11.837 --> 00:26:14.306
Thank you for going 
on the ride here today.

00:26:14.306 --> 00:26:17.376
I look forward to 
seeing you tomorrow.

00:26:17.376 --> 00:26:19.378
In the meantime, be well.

00:26:21.146 --> 00:26:24.442
Honor that inner voice

00:26:24.442 --> 00:26:28.287
and let's celebrate the 
learning process, right?

00:26:28.287 --> 00:26:29.288
Never not learning.

00:26:29.288 --> 00:26:31.690
I love you.
Take a deep breath in.

00:26:31.690 --> 00:26:34.963
And exhale, we'll close 
it out by whispering

00:26:34.963 --> 00:26:36.373
Namaste.

00:26:37.782 --> 00:26:41.475
(upbeat gentle music)