WEBVTT

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- Hello, everyone,

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and welcome to Move,
your 30 day yoga journey.

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I'm Adriene, and
this is sweet Benji,

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and we are so glad you're here.

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I mean, I think I
can speak for him,

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but I am so glad
that you are here.

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You made it, this
is the spot to be.

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The hardest part is showing up.

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So hop into something 
comfy for Day 1.

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(soft upbeat music)

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Alright, and here we are.

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Come on down to the ground.

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We're gonna begin in a
nice comfortable seat.

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You can sit up on a
little pillow, blanket, towel,

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block if you like,
to lift the hips.

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We're looking to find
length in the spine here.

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So nothing too crazy,

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but you might find right away

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that it feels really
easy to slip into this

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comfortable seat,

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or that it feels kind
of challenging already,

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and just know that whatever
you're landing here with

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is good, it's all good.

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The most 
important thing is that

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we show up.

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And so here we are.

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Take your time
getting settled in.

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Just any little small
movements that feel good,

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because as you're ready,

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I'm going to invite all
of us to come to stillness.

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Just do your best to
sit up nice and tall.

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And you can allow
your hands here to start

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just to rest gently on
the knees or the thighs.

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And we're just
gonna take a little bit

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of a slow moment here, 
a still moment

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before we get moving

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to notice what it feels like

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to show up for ourselves,
to be here

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today.

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Thank you so much for
saying yes to this journey,

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and for your commitment

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to showing up for yourself.

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Start to gently
notice your breath.

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And if you feel comfortable,
you can close your eyes here.

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You may notice just
how hard it is to be still.

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And you may notice
that your breath is short,

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maybe even a little shallow,

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and just see if
you can slowly begin

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to invite that breath to
have a little more depth,

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perhaps by
elongating the inhale,

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and lengthening the exhale.

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Again, just taking a moment

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to notice what it feels
like as you show up here today.

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Because we're really
here gathered to move

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in a way that feels true.

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To start to
deepen our relationship,

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or continue to
deepen our relationship

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with that sensation of moving

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in a purposeful way,

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moving with intention,

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and creating this relationship
with the brain and the body

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that feels supportive.

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So you're moving in a way
on the mat and off the mat

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that feels like
you're working for yourself

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rather than against.

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And of course, 
I'm so honored to be here

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with you to support you,

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and move with you
through this journey.

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Relax your shoulders,

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tuck your chin slightly.

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Now draw your navel
in and up just a bit

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to encourage more
length in the spine,

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perhaps a gentle
lift in your heart.

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And we'll get into the how
a little bit later this week,

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but just notice how you
bring the palms together here.

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So I'll invite you to
bring the palms together.

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And palm to palm, again,
we lift the chest up

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as you take a deep breath in.

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And now a nice and
active breath as you exhale,

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really dropping the shoulders
down away from the ears.

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Gently bow your
head to your heart.

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Feel this stretch in
the back of the neck.

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Again, eyes closed here,
maybe just a soft gaze.

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And just take a moment
here to set a little intention.

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Maybe you finish 
the sentence, "I am here,

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"because..."

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Or maybe you quietly repeat
the affirmation to yourself.

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"I am here,

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"because that is enough."

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Take a deep breath in.

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Get a nice active 
breath out here.

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And then we'll keep
that nice deep breath going.

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That's yours to play with.

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Remember, the breath 
always comes first.

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Let the movement
come from the breath.

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You can open your eyes
if you haven't already.

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We'll release the hands,

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bring them to the
tops of the knees,

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and we're gonna inhale,
smooth the heart forward.

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Just moving in a
gentle circle here.

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Exhale, take the chest back.

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Inhale, come forward.

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Exhale, come back.

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Inhale, come forward.

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Exhale, come back.

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Now reverse your circle.

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Inhale, come forward.

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Exhale, come back.

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Continue to notice how you
feel here on your mat today.

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So maybe letting go
of any expectations

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for how this should feel,
or how this is supposed to go.

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And also letting go of any
previous experiences maybe.

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Sometimes we come to the mat
thinking we know what we need,

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and we forget to
be really present

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with the current sensation.

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So this presence will
help us in kind of looking

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at how the brain and the
body speak with one another,

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and just how hardwired
some of our patterns are.

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Okay, bring the
head over the heart,

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the heart over the pelvis.

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We're gonna take
the hands forward.

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Hi, Benji.

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And come into Tabletop Position.

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Spread the fingertips wide.

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Your wrists are
underneath your shoulders.

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And then we might even 
turn the wrists and the hands

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just a little
bit out externally

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so the elbow creases are
pointing a little bit forward.

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Benji is already super Zen,
he's really (chuckles) chill today.

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Press into the tops of the feet.

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Your knees are
underneath your hip points,

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and let's go right into it.

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Drop the belly, inhale,
open the chest, look forward.

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Press into your knuckles.

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Good, exhale.

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Press into the tops of the
feet, round through the spine.

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Chin to chest, navel
draws up towards the spine.

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We round.

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Good, and inhale, drop
the belly, open the chest.

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Look forward, 
claw through the fingertips,

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and exhale, round through.

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Now start to really
sync up with your breath,

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and find a pace
that feels good for you.

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So maybe today it feels
good to move really slow.

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Maybe you start 
to find a bit of a rhythm

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with your breath.

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And then on your next inhale,

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bring it back to a
nice neutral spine.

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We're gonna take
the left fingertips,

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left palm, and just turn
them out, and then maybe in.

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You might stop at out
if you're like, "Okay,

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"that's enough for me,
that's a good enough stretch."

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Otherwise, we'll
work in time to bring

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the fingertips in
towards the left knee.

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And then nice and easy,

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we're gonna take a
gentle circle one way,

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and then the other.

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Remember to always peek
at me when you need to,

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but know that I am here putting
a lot of love and intention

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into guiding you with
the sound of my voice,

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so you don't have to have your
eyeballs glued to the screen.

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And then release the left hand,

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and we'll do the same
thing with the right hand,

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turning the right fingertips
to the right edge of the mat.

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Can stop there,

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or maybe all the way in
towards your right knee,

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and then nice and easy.

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Keep breathing
here as we move gently

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in a small circle one way.

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And then the other, just
stretching through the palm,

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the fingers, the wrists,

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and the arms.

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Good, then we'll release that.

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Come back to that
nice Tabletop Position.

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So draw your navel
up to your spine here

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to lengthen the low back.

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Then if the head is dropped,
no problem.

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Imagine a string
pulling you forward,

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so that your neck
is nice and long.

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And if you've been
practicing for a long time,

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you can always refine this,

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and this sensibility 
of kind of knowing

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when the crown to tail is
integrated and connected.

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And it's okay to honor,

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in fact, it's more than, okay,

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you should honor the
natural curvatures of the spine,

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but we're just creating
this attention and awareness

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of the spine.

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It's gonna help us 
move throughout the

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whole asana practice in a 
way that feels safe and stable.

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It'll also probably
improve your posture

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just after a couple days.

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So we're drawing the navel in.

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We're lengthening
through the neck.

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And then just to play with
this Tabletop Position a bit,

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this is optional, but
we'll curl the toes under,

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inhale in, and exhale,

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exaggerate that lift
of the navel to the spine

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as you lift your knees,

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and hover here,
hovering Tabletop.

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Breathe deep, inhaling in.

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And exhaling out.

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Again, inhaling in,
filling the lungs with air.

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And exhaling out.

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You might start to
shake here rigorously,

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even one more breath cycle.

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You got this, 
stick with it, inhale in.

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And exhale, release the knees.

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Keep the toes curled under.

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You're gonna sit
back onto the heels,

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and we're just gonna
interlace the fingertips here,

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and nice and easy,

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create a little wave,
just a little wrist relief.

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I want you to know some
of these things right away,

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so that you know they're
available to you any time

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when you need to take a break,

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or when you just need to
practice listening to your body

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by responding in
a different way,

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other than maybe
what I am showing,

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or inviting us
to do on the video.

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Alright, give it a good shake.

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Hands come forward.

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When you're ready,

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take a deep breath in,
spread the fingertips.

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I'm gonna be working
around my Downward Dog's,

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my actual
Downward Dog's paws here,

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but when you're ready,
send the hips up high,

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nice and slow,
Downward Facing Dog.

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Claw through the fingertips.

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Bend your knees.

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We're gonna pedal it
out here nice and slow,

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stretching through the feet.

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The ankles,
breathe deep, the calves.

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Get a nice stretch
through the backs of the knees.

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Find support by clawing
through your fingertips,

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taking pressure
out of the wrists,

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as we continue to
pedal it out here,

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stretching through 
the hamstrings.

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Breathe deep, maybe hips
move a little side to side.

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You feel it through the hips,

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and the strong glute muscles

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that are only
gonna get stronger,

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as we move here
together on this journey.

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Then draw your navel in and up.

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Feel that lengthening
through the low back.

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So we're not dumping our
front body to the ground here

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in this Downward Dog.
Quite the contrary.

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We're finding support
through the front body,

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by connecting
through those core muscles,

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hugging those low ribs in,
keeping the chest nice and wide.

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So the hands are nice and
wide to assist you with that.

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And then just come into
stillness in the low body,

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and take a second here
to gently move the head.

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Maybe nodding the head a
little yes, and a little no,

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so that you can check in,

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and notice if you're
holding the neck up.

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Now bring 
everything to stillness,

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and let the breath move you.

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We'll take a big
deep inhale in together.

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And exhale together.

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Nice, then from here,
bend your knees.

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Listen carefully,
draw your navel up.

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And we're gonna walk this
puppy out to a Plank on Day 1.

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Walk it out to a Plank,

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lower your knees here
for your Plank if you like.

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Otherwise, keep them lifted,

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and really reach the heels

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towards the back 
edge of the mat.

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Good, inhale in here,
look forward.

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Exhale, bend your elbows.

00:14:49.440 --> 00:14:52.410
Try to keep them
hugging into your side body

00:14:52.410 --> 00:14:53.520
as you lower down.

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It's okay if you
belly flop here,

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especially in the first week.

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And then drag the hands
in line with the shoulders,

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press into the tops of the feet,

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press down
through your pubic bone.

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So we're basically
finding our foundation here

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as we squeeze the elbows.

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Nice gentle lift here
as you inhale, Cobra.

00:15:14.140 --> 00:15:16.493
Now keep the skin
of the face soft.

00:15:17.530 --> 00:15:20.250
Use your foundation here, 
this gentle back bend.

00:15:20.250 --> 00:15:22.130
So press into the earth,

00:15:22.130 --> 00:15:23.167
and then breathe
into your belly,

00:15:23.167 --> 00:15:26.100
and feel the movement
that that breath creates.

00:15:26.100 --> 00:15:27.708
Here we go, inhale.

00:15:29.410 --> 00:15:33.330
And then use the exhale to
guide it back down. Awesome.

00:15:33.330 --> 00:15:37.460
Curl the toes under,
press up to all fours,

00:15:37.460 --> 00:15:39.270
and then send it back.

00:15:39.270 --> 00:15:40.840
We're gonna bring
the toes together,

00:15:40.840 --> 00:15:44.230
send the hips back
towards the heels, Child's Pose.

00:15:44.230 --> 00:15:47.170
I want you to make
sure you know this one.

00:15:47.170 --> 00:15:48.810
This is a great place to come to

00:15:48.810 --> 00:15:51.993
when you want to slow it down,

00:15:52.930 --> 00:15:57.930
and take a moment maybe
to just be with your breath,

00:15:59.350 --> 00:16:01.683
or be with your emotion.

00:16:03.120 --> 00:16:04.850
You can come here at
any time, I love this.

00:16:04.850 --> 00:16:08.443
This is like a little
love cave in my mind.

00:16:09.940 --> 00:16:12.450
Press into the tops of the feet,
press into the hands.

00:16:12.450 --> 00:16:15.810
Let's bring it back up
to that Tabletop Position.

00:16:15.810 --> 00:16:17.490
Every time we come
to this neutral spine,

00:16:17.490 --> 00:16:21.430
you get an opportunity to kind
of reset, and find your core.

00:16:21.430 --> 00:16:24.560
Find that integrity
of the crown of the head

00:16:24.560 --> 00:16:27.610
reaching forward, 
the awareness of the tailbone,

00:16:27.610 --> 00:16:32.880
and then let's lift it
up to Plank, or Half Plank,

00:16:32.880 --> 00:16:34.894
and then back up
to Downward Dog.

00:16:35.660 --> 00:16:37.970
Beautiful, inhale,
lots of love in.

00:16:37.970 --> 00:16:41.560
You're here, we're doing this,
hardest part is over.

00:16:41.560 --> 00:16:43.533
Exhale lots of love out.

00:16:44.760 --> 00:16:46.634
Great, nice
foundation in the hands here,

00:16:46.634 --> 00:16:49.360
pressing through 
the fingertips, the knuckles.

00:16:49.360 --> 00:16:51.540
We're gonna anchor
through the left heel strong.

00:16:51.540 --> 00:16:54.240
As you inhale, 
lift the right leg up high.

00:16:55.820 --> 00:16:57.460
Three-Legged Dog.

00:16:57.460 --> 00:16:59.170
Good, bend your right knee.

00:16:59.170 --> 00:17:01.368
Stack your right
hip over your left hip

00:17:01.368 --> 00:17:03.430
by opening your right knee up,

00:17:03.430 --> 00:17:06.403
and towards the
ceiling or the sky.

00:17:07.830 --> 00:17:10.360
Good, then we'll work to square
the shoulders here in time.

00:17:10.360 --> 00:17:11.904
But just for today,
you can explore here.

00:17:11.904 --> 00:17:14.670
Just feeling it out.

00:17:14.670 --> 00:17:16.670
Maybe this is the first
time you've ever done this

00:17:16.670 --> 00:17:19.250
Three-Legged Dog,
opening up like this.

00:17:19.250 --> 00:17:23.378
Breathe deep, remember
the breath is your anchor.

00:17:25.400 --> 00:17:28.000
Good, now we'll
straighten the right leg out,

00:17:28.000 --> 00:17:29.220
Three-Legged Dog.

00:17:29.220 --> 00:17:31.810
Take a deep breath in, 
lift your right heel just a bit.

00:17:31.810 --> 00:17:34.450
Activate the glute,
and then slowly, steadily,

00:17:34.450 --> 00:17:36.020
we're gonna sweep the right foot

00:17:36.020 --> 00:17:38.710
all the way up and
forward into a lunge.

00:17:38.710 --> 00:17:41.639
Lower your left
knee to the ground.

00:17:43.030 --> 00:17:45.463
Loop the shoulders 
forward, up and back.

00:17:46.430 --> 00:17:49.320
And if you like, you can
keep the fingertips on the ground

00:17:49.320 --> 00:17:50.870
if this is
really intense for you,

00:17:50.870 --> 00:17:53.270
maybe this is the first
time your body has done this

00:17:53.270 --> 00:17:57.000
in a long time, or maybe
ever in your adult life.

00:17:57.000 --> 00:17:59.070
So stay nice and low,

00:17:59.070 --> 00:18:04.070
honor that beautiful moment
that you're here for today.

00:18:05.270 --> 00:18:07.443
But there is an option to
pull the right hip crease back

00:18:07.443 --> 00:18:11.583
and inhale, lift the
hands together, heart lifts up.

00:18:13.700 --> 00:18:16.960
And then maybe we roll the
shoulders back again, everybody.

00:18:16.960 --> 00:18:19.743
Maybe we take the
chin to the chest,

00:18:21.260 --> 00:18:23.380
and then lift
the chin to the sky.

00:18:25.180 --> 00:18:26.490
Good, slowly release.

00:18:26.490 --> 00:18:28.273
We'll all come
back together here.

00:18:29.270 --> 00:18:30.740
We'll lift the back knee,

00:18:30.740 --> 00:18:31.792
and on a big inhale,

00:18:31.792 --> 00:18:35.029
you're gonna press away from
the mat with your left hand,

00:18:35.029 --> 00:18:37.625
as you reach your right
fingertips up towards the sky.

00:18:37.625 --> 00:18:41.250
Big twist. Inhale, 
pull the right hip crease back,

00:18:41.250 --> 00:18:43.710
reach the left heel towards
the front edge of the mat.

00:18:43.710 --> 00:18:45.612
Front knee is over
the front ankle here.

00:18:45.612 --> 00:18:50.140
You got this, big breath
into all four sides of the torso.

00:18:50.140 --> 00:18:51.750
Good, wiggle the
right fingertips.

00:18:51.750 --> 00:18:53.030
And then on your exhale,

00:18:53.030 --> 00:18:56.173
slowly guide the right
hand back down to the ground.

00:18:57.060 --> 00:18:58.850
Good, lower the left knee.

00:18:58.850 --> 00:19:00.470
Then we're gonna
straighten the right leg,

00:19:00.470 --> 00:19:02.818
pull the right hip crease back.

00:19:04.450 --> 00:19:06.261
Inhale in, and then exhale,

00:19:06.261 --> 00:19:08.470
bend your right knee.

00:19:08.470 --> 00:19:10.694
Find this
beautiful stretch here.

00:19:10.694 --> 00:19:15.324
Feel the connection
from the foot, to the ankle,

00:19:16.440 --> 00:19:19.141
to the knee, to the hip.

00:19:21.820 --> 00:19:24.270
Nice, and then we'll
roll it all the way through.

00:19:24.270 --> 00:19:25.410
Lift the back knee.

00:19:25.410 --> 00:19:26.707
Step the right toes back,

00:19:26.707 --> 00:19:30.560
and then send the hips up high,
Downward Facing Dog, good.

00:19:30.560 --> 00:19:32.433
Inhale, anchor
through the right heel.

00:19:32.433 --> 00:19:34.083
Lift the left leg up high.

00:19:35.920 --> 00:19:37.030
Three-legged dog.

00:19:37.030 --> 00:19:38.207
Press into both palms evenly.

00:19:38.207 --> 00:19:40.320
When you're ready,
bend the left knee.

00:19:40.320 --> 00:19:42.250
Stack the hips.

00:19:42.250 --> 00:19:47.570
Feel that big stretch,
press away from your yoga mat.

00:19:47.570 --> 00:19:51.080
So you're pushing
away from the earth.

00:19:51.080 --> 00:19:53.440
And if you're shaking here,
you're trembling,

00:19:53.440 --> 00:19:55.090
you're getting discouraged.

00:19:55.090 --> 00:19:58.363
This is what we're here for,
checking in, building strength.

00:19:59.670 --> 00:20:02.376
Find that presence,

00:20:02.376 --> 00:20:05.522
let your breath 
serve as your willpower.

00:20:06.500 --> 00:20:08.002
You got this.

00:20:09.650 --> 00:20:11.910
And then
straighten the left leg.

00:20:11.910 --> 00:20:12.743
You got this.

00:20:12.743 --> 00:20:15.120
Inhale, lift the
left heel up just a bit.

00:20:15.120 --> 00:20:16.410
Activate the glute,

00:20:16.410 --> 00:20:19.670
good, and then
slowly sweeping it forward.

00:20:19.670 --> 00:20:21.450
Lowering the right knee.

00:20:21.450 --> 00:20:26.240
Front knee is pretty much
always over this front ankle.

00:20:26.240 --> 00:20:28.580
So careful not to go too far.

00:20:28.580 --> 00:20:30.380
There are instances
maybe later on the practice

00:20:30.380 --> 00:20:33.320
where we can do that,

00:20:33.320 --> 00:20:36.630
but mostly for this journey,
we're gonna be here.

00:20:36.630 --> 00:20:38.060
Alright.

00:20:38.060 --> 00:20:40.060
And then you're
staying nice and low.

00:20:40.060 --> 00:20:41.580
Maybe you're walking
that right knee back

00:20:41.580 --> 00:20:43.323
if you need a
bigger stretch here,

00:20:44.290 --> 00:20:46.860
an option to bring
the palms together.

00:20:46.860 --> 00:20:49.810
Find your core muscles here,

00:20:49.810 --> 00:20:53.250
lifting up from the
pelvic floor maybe.

00:20:53.250 --> 00:20:54.666
You got this.

00:20:55.660 --> 00:20:58.990
Alright, dropping
the chin to the chest.

00:20:58.990 --> 00:21:02.960
Strong legs,
strong legs, strong base,

00:21:02.960 --> 00:21:04.390
building everything
from the ground up.

00:21:04.390 --> 00:21:08.256
And then looking up,
chin to sky, you got this.

00:21:10.820 --> 00:21:11.680
Honoring the breath,

00:21:11.680 --> 00:21:13.840
so if you stop breathing

00:21:13.840 --> 00:21:15.570
due to something
that I've cued,

00:21:15.570 --> 00:21:18.781
maybe you take a step back,
and find your breath again.

00:21:21.810 --> 00:21:23.750
Relax your shoulders.

00:21:23.750 --> 00:21:25.720
Take a deep breath in,

00:21:25.720 --> 00:21:28.850
and slowly release the
hands back to the mat.

00:21:28.850 --> 00:21:29.880
Here comes our twist.

00:21:29.880 --> 00:21:33.420
So lift the right knee,
reach the right heel back,

00:21:33.420 --> 00:21:34.940
pull the left hip crease back,

00:21:34.940 --> 00:21:37.600
press away from your yoga
mat with your right hand,

00:21:37.600 --> 00:21:40.630
and then inhale, 
left fingertips to the sky,

00:21:40.630 --> 00:21:44.210
front knee over front ankle,
strong legs here.

00:21:44.210 --> 00:21:46.092
Breathe into your belly.

00:21:47.190 --> 00:21:49.510
Big twist here.

00:21:49.510 --> 00:21:50.920
Lengthening through the neck,

00:21:50.920 --> 00:21:52.730
so the right ear is not dropped.

00:21:52.730 --> 00:21:55.580
We are remembering that length,

00:21:55.580 --> 00:21:58.900
that integrity in the spine.

00:21:58.900 --> 00:22:02.730
Inhale, reach the left fingertips,
wiggle them,

00:22:02.730 --> 00:22:05.510
and then exhale, slow
and steady guide it back.

00:22:05.510 --> 00:22:07.720
Awesome, right knee
comes to the ground.

00:22:07.720 --> 00:22:09.830
We'll straighten
through the left leg.

00:22:09.830 --> 00:22:12.270
You can even peel
your left hip crease

00:22:12.270 --> 00:22:14.633
back with your left thumb,

00:22:15.960 --> 00:22:17.330
just to get a feel,

00:22:17.330 --> 00:22:19.900
and then bend your left knee,
and breathe here.

00:22:19.900 --> 00:22:21.906
A couple breaths.

00:22:28.130 --> 00:22:30.510
So the movement
and the experience

00:22:30.510 --> 00:22:34.400
is really coming
from the breath, right?

00:22:34.400 --> 00:22:37.460
It's a little bit challenging

00:22:38.940 --> 00:22:44.190
to catch up with the things
I love the most about yoga,

00:22:44.190 --> 00:22:46.070
if you're layering
the breath in last.

00:22:46.070 --> 00:22:48.707
So try to start 
with the breath here,

00:22:48.707 --> 00:22:49.840
especially on Day 1.

00:22:49.840 --> 00:22:51.100
And if you've been
practicing for a bit,

00:22:51.100 --> 00:22:53.230
this is a great
opportunity to refine,

00:22:53.230 --> 00:22:56.100
to kind of come back and
find more depth of breath

00:22:56.100 --> 00:23:00.540
as you initiate movements,
and soften, of course.

00:23:00.540 --> 00:23:03.133
Okay, here we go,
rolling through.

00:23:04.330 --> 00:23:06.410
Back knee lifts,
plant the palms.

00:23:06.410 --> 00:23:10.060
Step the left
foot back, Plank pose.

00:23:10.060 --> 00:23:13.793
Inhale in, exhale,
Downward Facing Dog.

00:23:14.920 --> 00:23:16.470
Now let's move with the breath.

00:23:16.470 --> 00:23:18.630
Inhale, lift the
right leg up high.

00:23:18.630 --> 00:23:21.210
Exhale, bring it forward.

00:23:21.210 --> 00:23:23.360
Lower the back knee down,

00:23:23.360 --> 00:23:28.050
and inhale, reach both
fingertips forward, up and back.

00:23:28.050 --> 00:23:29.260
Beautiful.

00:23:29.260 --> 00:23:31.080
Big breath in here.

00:23:31.080 --> 00:23:34.240
Exhale to bring it back down.

00:23:34.240 --> 00:23:35.960
Pull the right hip crease back.

00:23:35.960 --> 00:23:37.120
Straighten the front leg.

00:23:37.120 --> 00:23:39.180
As you inhale, look forward.

00:23:39.180 --> 00:23:41.510
Exhale, bring it
back to your lunge.

00:23:41.510 --> 00:23:42.630
Good, plant the palms.

00:23:42.630 --> 00:23:44.730
Step it right back
to Downward Facing Dog.

00:23:44.730 --> 00:23:46.340
Sorry, Benji.

00:23:46.340 --> 00:23:49.090
Inhale, lift the
left leg up high.

00:23:49.090 --> 00:23:52.440
Exhale, step that
left foot forward.

00:23:52.440 --> 00:23:53.620
Lower the right knee.

00:23:53.620 --> 00:23:55.850
Here we go, squeeze the inner
thighs towards the midline.

00:23:55.850 --> 00:23:59.380
As you inhale, sweep the
fingertips up toward the sky.

00:23:59.380 --> 00:24:01.579
And exhale, bring it down.

00:24:02.800 --> 00:24:05.070
Send the hips back,
straighten the front leg.

00:24:05.070 --> 00:24:07.360
Inhale, look forward.

00:24:07.360 --> 00:24:10.640
And exhale, rolling
through the left foot.

00:24:10.640 --> 00:24:12.070
Excellent, plant the palms.

00:24:12.070 --> 00:24:14.450
Step it back to Plank.

00:24:14.450 --> 00:24:18.350
Inhale in, exhale,
lower to the ground.

00:24:18.350 --> 00:24:22.800
Inhale for your Cobra,
nice and slow.

00:24:22.800 --> 00:24:25.170
And exhale, release.

00:24:25.170 --> 00:24:26.520
Beautiful, all right.

00:24:26.520 --> 00:24:28.890
From here, you're just
gonna come on to your elbows.

00:24:28.890 --> 00:24:30.240
Shift your hips to one side,

00:24:30.240 --> 00:24:33.410
and we're gonna
roll onto our backs.

00:24:33.410 --> 00:24:34.920
Yay.

00:24:34.920 --> 00:24:37.918
When you get there, 
hug your knees into your chest,

00:24:41.210 --> 00:24:42.749
and then rock
gently side to side,

00:24:42.749 --> 00:24:46.598
as you maybe snuggle
your shoulder blades down

00:24:46.598 --> 00:24:47.930
and underneath you.

00:24:47.930 --> 00:24:49.040
And if you're like,
what does that mean?

00:24:49.040 --> 00:24:50.050
Just create a little space

00:24:50.050 --> 00:24:52.294
between your
shoulders and your ears.

00:24:54.360 --> 00:24:56.910
Alright, then
find stillness here.

00:24:56.910 --> 00:24:59.280
You can hold onto the
knees here or the shins,

00:24:59.280 --> 00:25:01.820
or even hold on
to your pant leg.

00:25:01.820 --> 00:25:04.287
So find what feels good.

00:25:06.855 --> 00:25:08.470
And then take a deep breath in,

00:25:08.470 --> 00:25:11.060
and on an exhale,
just lift the head,

00:25:11.060 --> 00:25:12.993
the neck, the shoulders up.

00:25:14.950 --> 00:25:16.990
So you're in your version here.

00:25:16.990 --> 00:25:21.220
Squeezing, feeling that
contraction in the core muscles.

00:25:21.220 --> 00:25:24.540
Tomorrow, we will
fire them up a bit more,

00:25:24.540 --> 00:25:26.240
but don't be afraid.

00:25:28.550 --> 00:25:30.470
And then slowly release that.

00:25:30.470 --> 00:25:32.670
We're gonna walk the feet,
bring them down,

00:25:32.670 --> 00:25:35.010
just walk them to the
outer edge of your mat,

00:25:35.010 --> 00:25:38.503
and just windshield
wiper the knees one way,

00:25:39.730 --> 00:25:41.135
and then the other.

00:25:45.360 --> 00:25:47.560
And then you can
allow the knees to come in,

00:25:47.560 --> 00:25:50.540
just kind of knock together,
so you can rest your legs.

00:25:50.540 --> 00:25:52.870
They can touch, or you
can extend the legs out long.

00:25:52.870 --> 00:25:54.480
So your choice,

00:25:54.480 --> 00:25:57.270
or you can even bring the
soles of the feet together

00:25:57.270 --> 00:26:00.010
for to end in a little
Reclined Cobbler's Pose.

00:26:00.010 --> 00:26:03.862
So find a shape

00:26:03.862 --> 00:26:06.880
that feels great for 
you to end in today.

00:26:06.880 --> 00:26:08.440
And I would like
to invite all of us

00:26:08.440 --> 00:26:10.770
to bring our
hands onto our bodies,

00:26:10.770 --> 00:26:12.440
so bring your right
hand to your belly,

00:26:12.440 --> 00:26:14.390
and your left
hand to your heart.

00:26:16.090 --> 00:26:17.590
And close your eyes,

00:26:17.590 --> 00:26:19.620
and right away,
take a deep breath in,

00:26:19.620 --> 00:26:23.557
feel how that
inhale can move you,

00:26:25.630 --> 00:26:27.573
and it can change you.

00:26:30.300 --> 00:26:31.470
And same with exhale.

00:26:31.470 --> 00:26:33.828
Feel how it can move you,

00:26:35.650 --> 00:26:38.194
and how it can transform you.

00:26:43.020 --> 00:26:46.433
Continue to feel your
breath here for just a moment.

00:26:48.010 --> 00:26:50.550
Maybe inviting in some gratitude

00:26:52.150 --> 00:26:53.651
really for you.

00:26:57.880 --> 00:26:59.200
You're here.

00:27:01.520 --> 00:27:03.386
We've already begun.

00:27:04.920 --> 00:27:08.172
Day 1 is practically 
in the books.

00:27:13.400 --> 00:27:16.183
I almost said that like I
had an accent, in the books.

00:27:17.040 --> 00:27:19.173
I don't know what accent, but...

00:27:20.440 --> 00:27:21.898
It's such an honor,

00:27:23.520 --> 00:27:26.219
and a privilege,
and a pleasure to

00:27:28.090 --> 00:27:30.167
embark on this journey with you.

00:27:32.540 --> 00:27:34.232
Have a lot of
fun things in store.

00:27:34.232 --> 00:27:37.253
The hardest part
is getting here.

00:27:38.264 --> 00:27:39.943
So keep that in mind.

00:27:41.570 --> 00:27:43.624
Be kind to yourself.

00:27:47.490 --> 00:27:52.330
And please, with all the love,

00:27:53.017 --> 00:27:55.485
keep showing up.

00:28:00.190 --> 00:28:01.900
Take a deep breath in.

00:28:04.502 --> 00:28:07.247
And as you exhale, sigh
it out through the mouth.

00:28:09.989 --> 00:28:12.860
And we'll bring the
palms together if you like.

00:28:12.860 --> 00:28:15.381
Bring the thumbs
right up to the forehead.

00:28:18.770 --> 00:28:21.250
Right up to this area.

00:28:23.140 --> 00:28:26.573
Where we see things,
and just keep an open mind.

00:28:29.530 --> 00:28:31.998
As you move
throughout the rest of your day.

00:28:34.140 --> 00:28:36.120
Thank you again.

00:28:36.120 --> 00:28:39.347
I'll see you here tomorrow.

00:28:41.130 --> 00:28:44.623
'Til then, one last breath,
inhale, lots of love in.

00:28:46.779 --> 00:28:48.656
And lots of love out.

00:28:50.241 --> 00:28:53.510
On the invitation,
if you like to whisper,

00:28:54.450 --> 00:28:57.717
thank you or Namaste.

00:28:58.802 --> 00:29:01.717
(soft upbeat music)