WEBVTT

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- Hey, everyone.

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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 today is Day 2.

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Open, let's get started.

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(soft upbeat music)

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Alrighty, let's begin
in our comfortable seat.

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"Our" meaning
your comfortable seat.

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I'll come into mine.

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And let's start by bringing
the hands onto the body.

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Maybe left hand to the heart,
right hand to the belly.

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You made it.

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Here again.

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So honored

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that you would share your
valuable time and energy with me

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and with Benji and with
all of the beautiful

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people who are gathered here

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at this exact moment even,

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with you, with us,
to move together.

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Go ahead and
relax the shoulders.

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Drop your chin
slightly to your chest.

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Just find a gentle bow,

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kind of a bit of
reverence here in the beginning

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as we find a nice deep breath in.

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And a long breath out.

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Getting in the habit of
landing here in the moment,

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just as we
established yesterday,

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with whatever you got.

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So, there's no prerequisite,
no expectation.

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Just allowing the mere

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act of showing up

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to guide us into
the next moment,

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to open

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a new door or 
a new window

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into the next present moment

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and into the
next present moment.

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So, you don't have
to get too worried

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about kind of where we're going

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or what you're
supposed to be doing,

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allow yourself 
to be present here.

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And then of course, we'll use

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the most amazing 
tool of the breath to

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help guide us there.

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So, inhale in deeply.

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Exhale completely,
release the hands.

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Come forward onto all fours.

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Spread the fingertips wide,

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wrists underneath the shoulders

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and maybe even a
little bit wider today.

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So, keep playing, knees
underneath the hip points,

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or maybe even just
a tad wider today.

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Take a second and look
at Benji on the screen.

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He's leaning his head up
against the sill, oh my gosh.

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Okay, now bring
your gaze back down

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and let's find the
breath together again.

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Inhale, moving the spine.

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So, drop the belly, open
your heart, look forward.

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Exhale, round the spine.

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Think about opening 
the back body here

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as you draw the navel up.

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Inhale, open the heart forward.

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Feel that stretch
through the belly.

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Exhale round through the spine.

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Navel draws up, we
open through the back body.

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One more time, inhale,
opening through the front body.

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And exhale,
rounding through the spine,

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opening through the back body.

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Inhale to a nice neutral spine,
this Tabletop Position.

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Good, then we're gonna
bump the hips to the left.

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Turn your gaze to look
past your right shoulders

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in our opening up
through the left side body.

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And if you're into it,

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we're gonna take the left
fingertips behind the left ear

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and just reach it beyond the
front right corner of your mat.

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So, really opening up
through that left side body,

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maybe lift your left
thumb up just a bit.

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Inhale in. Use your
exhale to melt it back to center

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and we'll switch.
Bump the hips to the right,

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turn slowly to look
past your left shoulder,

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maybe towards your left toes.

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Feel that stretch in
the right side body,

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that opening through
the right waistline.

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Then we can add the
right hand if you like,

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right fingertips
go behind the ear

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and we reach beyond the
front left corner of the mat.

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Let me be lifting
the right thumb up,

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breathe as you
breathe and feel that opening

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in the right side body,
right shoulder,

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and then slowly
exhale to release.

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Great, drop the hands down.

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Excuse me, drop the
elbows down where the hands are.

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Palms stay face down here.

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As we walk the knees back,

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opening up through
the front body again,

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melting the heart towards
the earth for a Puppy Posture

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or Heart-to-Earth Pose,
Anahatasan.

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So, take three to
five breaths here.

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Maybe the head comes down
to the ground, maybe not.

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Lifting the hip creases
actively up towards the sky,

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drawing the navel in just
a bit to engage the core,

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to support the back,
to support the spine.

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And this is a big
heart opener here.

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So, breathe deep.

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Press into your fingertips,
press into the tops of the feet.

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Lovely, slow and steady,

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carve a line with
your nose forward,

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allow your heart to
slowly shift forward,

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shoulders over the elbows.

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Walk the toes
back just a little bit

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as we come into a
Sphinx Posture here.

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Notice if the
arms have moved here,

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bring them back to parallel.

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So, lots of attention to
that which is touching the ground

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here in our asana,
being really specific.

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Okay, and then we'll
tuck the chin into the chest,

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press into your foundation,
tops of the feet,

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pubic bone, elbows, 
knuckles, fingertips,

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and then we'll
slowly lift the chin.

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Careful not to crunch
the back of the neck.

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And then carving a
line through space,

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right nose over to
the right shoulder.

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I just saw a falling leaf,

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just noticing sensation.

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Taking it all in.

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Feeling maybe someone

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give you an imaginary kiss

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on the left side of
your neck, ooh, thank you.

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And then coming back to center

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and taking it
slowly to the other side.

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Dig into your right elbow.

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Feel that nice opening up

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through the
muscles of the neck here,

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shoulder blades
are drawing together.

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Lovely, and then
slowly come back to center,

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keep the elbows where they are.

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And we're just gonna
interlace the fingertips here.

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Alright, if you pray,

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you can just say a
little prayer here (chuckles)

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or maybe just
whisper quietly to yourself,

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"I love you."

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And then here we go.

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As promised yesterday,
let's wake up those core muscles.

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So, curl the toes under,
inhale in,

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take that I love you
or that prayer with you

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as you lift the hips up high,

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send the heels
back forearm Plank.

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Now, crown of the head
reaches forward, tail back.

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We have this
ongoing image of the spine

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from the crown to the tail.

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So, keeping the neck involved,

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always remembering that it
is an extension of the spine.

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You're here for three,
you got this.

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Two, one, slowly lower
all the way to the belly.

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Nice work, release the hands,

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draw the palms back in
line with the rib cage,

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squeeze the elbows
into the side body

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and let's open 
up to the chest here,

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Baby Cobra, inhale, lift up.

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And exhale to release.

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Good, from here,
curl the toes under,

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press up to Tabletop Position.

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And then continue the
journey up nice and slow,

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Downward Facing Dog,
hips up high,

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softening through the neck.

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Take some soft easy
movement here, that feels good,

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as you begin to
gently deepen your breath.

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Now, any stress or tension

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that you might've come
onto this mat with today,

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see if you can
allow it to spill off,

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kind of let it go for now.

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You can always pick it up later.

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So, creating some nice, 
fresh, new open space

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to breathe,

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to follow kind of
what feels good sensation,

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welcoming in new patterns,
new ways of moving,

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of breathing, of being.

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So, it's one thing to just
say open mind, open heart,

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but really putting into practice

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is such a difficult
and beautiful thing.

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And that's really what
this journey is all about.

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So, here we go.

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Inhale, lift the right leg
up high, Three Legged Dog,

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exhale, shift it
all the way forward,

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lower the back
knee to the ground.

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And again, you can
stay here nice and low,

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breathing mindfully, deeply
present with this sensation.

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Stay here, if that's what
feels best in your body today,

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otherwise we're gonna
uncurl the back foot.

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So, toes uncurl, press
into the top of the left foot,

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and we'll send the
fingertips forward,

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swim them around and to
interlace behind the back.

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Draw the knuckles down
and away from your body,

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front knee over front ankle.

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Drop your chin to your chest.

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Feel the shoulder
blades melt down,

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and then when you're ready,
lift the chin, lift your heart,

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breathe nice and wide,
lateral breath.

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Fill the lungs, the ribcage.

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Beautiful, then
slowly release the bind,

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stay where you
are in the low body

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and just sweep the
arms all the way up.

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Full Crescent, inhale in.

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Exhale, wiggle the fingertips

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as you bring it all the
way down to the ground.

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Curl the back toes under,
lift the back knee,

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pull the right hip crease
back as you find your twist,

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inhale, right fingertips
all the way up towards the sky.

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Good, breathe in.

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Wiggle the right fingertips.

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Breathe out as you
slowly bring that right hand

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back down to the earth.

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Good, plant the palms, step
the right toes all the way back,

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hips up high,
Downward Facing Dog.

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Inhale in deeply.

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And exhale to let something go,

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create some nice new open space.

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Good, here we go.

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Inhale, lift the left
leg high, Three Legged Dog.

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Nice and slow,
there's no need to rush

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as you slowly step
the left foot forward

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and gently bring the
right knee to the ground.

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Again, stay here.

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If you need to, this
is where we are, right?

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Noticing we practiced
yesterday being here, right?

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Not somewhere where we
think we're supposed to be,

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but really practicing
listening being here.

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So, stay here if you like.

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Everyone, squeeze the 
inner thighs together,

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find that lift
from the pelvic floor,

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front knee over front ankle.

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And maybe we
uncurl the back toes,

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we send the fingertips forward.

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We move from center as we reach,

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swim the arms
around and reach behind,

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maybe opposite thumb
on top of this time.

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So, a little bit
different in this bind.

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Maybe opposite thumb

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on top of the one
that feels a little wonky.

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Good stuff for the brain.
Knuckles go down and away.

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So, I know everyone knows this,
but I think it's my job here

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to remind you to focus
on what it feels like,

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not on what it looks like.

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Squeeze the inner thighs together.

00:12:22.850 --> 00:12:27.280
Find that support from within,
drop the chin to the chest,

00:12:27.280 --> 00:12:31.307
and when you're ready,
then lift the chin to the sky.

00:12:32.759 --> 00:12:36.610
So, you're creating a nice
strong base, making it yours.

00:12:38.070 --> 00:12:41.032
Nice, full, long, deep breaths.

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Then release the bind slowly,

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send the fingertips forward,
up and back.

00:12:48.700 --> 00:12:50.550
Keep the chest lifted,
heart lifted,

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navel drawing in and up,
pelvic floor lifting.

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Good, then wiggle the fingertips

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to slowly guide it back
down to the mat, beautiful.

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Right hand comes to the earth.

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We lift up that back knee,

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strong legs, building
strength here each day

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with every breath,

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inhale, send the left
fingertips up towards the sky.

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Pull the left hip crease back
and then reach that right heel

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towards the back
edge of your mat.

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Big twist here.

00:13:16.653 --> 00:13:20.030
So, big breath, inhale,
wiggle the left fingertips.

00:13:20.030 --> 00:13:23.750
And then exhale slow and steady,
guide it back down.

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Plant the palms.

00:13:24.720 --> 00:13:28.460
This time, step it
back to Plank or Half Plank

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so you can lower the knees.

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Good, breathe in here.

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So, we're gonna kind of puff up

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through the upper
back here in Plank

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so you're not collapsed
in the shoulder blades.

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This is really common.

00:13:40.010 --> 00:13:43.290
So, see if you can
create almost a doming effect.

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So, you're pressing
away from your yoga mat.

00:13:45.700 --> 00:13:48.046
Your hip points
are kind of tucking in

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towards your shoulders

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so you feel your full
abdominal wall turn on.

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We're here for three.

00:13:55.110 --> 00:13:58.580
We're here for two,
we're here for one.

00:13:58.580 --> 00:14:03.180
Slowly lower the knees and
send it back Child's Pose.

00:14:03.180 --> 00:14:06.360
Take a deep breath in here,
close your eyes,

00:14:06.360 --> 00:14:08.317
and exhale, let it all go.

00:14:09.740 --> 00:14:11.250
Good, twice more like that.

00:14:11.250 --> 00:14:14.053
Inhale deeply, lots of love in.

00:14:16.060 --> 00:14:18.717
And maybe sigh it out through
the mouth, let it all go.

00:14:19.830 --> 00:14:21.550
And one more time, don't think,

00:14:21.550 --> 00:14:22.890
just breathe, here we go.

00:14:22.890 --> 00:14:25.008
Big inhale in through the nose.

00:14:27.352 --> 00:14:29.240
And exhale out
through the nose or mouth,

00:14:29.240 --> 00:14:30.607
you get to choose.

00:14:32.210 --> 00:14:35.430
Sweet, slowly come
all the way back up,

00:14:35.430 --> 00:14:39.110
curl the toes under, and let's
send it back up to all fours.

00:14:39.110 --> 00:14:41.210
Excuse me, back up
to Downward Facing Dog.

00:14:42.890 --> 00:14:45.930
Inhale in deeply here,
hips up high.

00:14:45.930 --> 00:14:47.940
Exhale as you pedal it out,

00:14:47.940 --> 00:14:53.360
noticing what it feels
like to create the shape today.

00:14:55.620 --> 00:14:56.827
Today.

00:14:58.680 --> 00:14:59.930
Great, then we're
gonna go for a little walk.

00:14:59.930 --> 00:15:02.080
So, you're gonna cross
one foot over the other

00:15:02.080 --> 00:15:04.250
nice and slow.

00:15:04.250 --> 00:15:06.700
No rush as we slowly walk up

00:15:06.700 --> 00:15:08.050
towards the front of the mat,

00:15:08.050 --> 00:15:13.240
and careful not to blast
through these transitions.

00:15:13.240 --> 00:15:15.930
So, I like to really slow down
this silly criss-cross walk,

00:15:15.930 --> 00:15:16.857
because you start to notice,

00:15:16.857 --> 00:15:18.761
"Oh yeah, I feel
that in my foot."

00:15:18.761 --> 00:15:20.111
"I feel that in my Achilles."

00:15:20.111 --> 00:15:21.404
"I feel that in
the arch of my foot."

00:15:21.404 --> 00:15:22.627
"I feel that in my calf."

00:15:22.627 --> 00:15:24.770
"I feel that in my belly."

00:15:24.770 --> 00:15:27.800
So, get in the habit of
slowing things down here

00:15:29.700 --> 00:15:32.400
and then we'll meet
with knees slightly bent

00:15:32.400 --> 00:15:34.770
in a Forward Fold
at the top of the mat.

00:15:34.770 --> 00:15:36.773
Again, peek at me
anytime you need.

00:15:38.020 --> 00:15:40.693
And we'll just allow
the head to hang here,

00:15:41.780 --> 00:15:43.320
opening up through the low back

00:15:43.320 --> 00:15:45.345
so make sure you
bend those knees.

00:15:47.450 --> 00:15:49.450
And we'll clasp
opposite elbow here,

00:15:49.450 --> 00:15:51.720
rock a little side to side,

00:15:51.720 --> 00:15:55.490
creating more open
space in the back body

00:15:55.490 --> 00:15:58.176
and the side body, the waist.

00:15:59.810 --> 00:16:03.973
And allowing the
blood to flow to the head.

00:16:05.330 --> 00:16:07.124
Take a deep breath in.

00:16:08.550 --> 00:16:11.560
Use your exhale
to release the hands.

00:16:11.560 --> 00:16:13.320
Bend the knees even more,

00:16:13.320 --> 00:16:15.360
press into all
four corners of the feet

00:16:15.360 --> 00:16:19.530
and slowly begin to roll it
up to standing nice and slow,

00:16:19.530 --> 00:16:22.163
slow, slow, slow it down.

00:16:23.450 --> 00:16:25.870
And we rise up together,

00:16:25.870 --> 00:16:29.558
moving into Mountain Pose.

00:16:31.640 --> 00:16:32.950
Close your eyes here,

00:16:32.950 --> 00:16:34.620
lengthen through
the crown of your head.

00:16:34.620 --> 00:16:38.721
Just allow your fingertips to
open and be soft at your side.

00:16:40.400 --> 00:16:41.940
Lift up through the chest,

00:16:41.940 --> 00:16:44.633
relax the shoulder
blades down the body.

00:16:45.830 --> 00:16:48.696
Notice where you might
be gripping or holding.

00:16:51.339 --> 00:16:55.769
Then allow your breath 
to move your Mountain.

00:16:57.830 --> 00:17:00.906
And yes, absolutely,
there's a huge metaphor there.

00:17:07.380 --> 00:17:10.440
Lovely, then from here,
bat the eyelashes open,

00:17:10.440 --> 00:17:13.620
we're gonna send the
fingertips behind, interlace,

00:17:13.620 --> 00:17:16.540
open up through the pecs,
the pectorals,

00:17:16.540 --> 00:17:17.987
open up through the chest.

00:17:17.987 --> 00:17:21.390
And just notice if
the tailbone has become

00:17:21.390 --> 00:17:24.870
kind of reaching towards
the back of the mat here

00:17:24.870 --> 00:17:27.720
and see if you can just bring
your center underneath you.

00:17:27.720 --> 00:17:29.710
So, I used to say,
"Tuck to your pelvis."

00:17:29.710 --> 00:17:31.960
Then I used to say,
"Lengthen your tailbone,"

00:17:32.750 --> 00:17:33.563
because there's so many

00:17:33.563 --> 00:17:35.600
different bodies 
practicing here,

00:17:35.600 --> 00:17:36.730
just make adjustments

00:17:36.730 --> 00:17:39.310
so that you feel like
your head and your heart

00:17:39.310 --> 00:17:41.470
and your pelvis
are in alignment.

00:17:41.470 --> 00:17:43.280
And we'll just start there.

00:17:43.280 --> 00:17:46.240
Okay, one more breath
opening up through the throat,

00:17:46.240 --> 00:17:48.444
the chest, the pecs.

00:17:49.680 --> 00:17:52.230
Good, then bend your knees,
release the bind.

00:17:52.230 --> 00:17:53.790
Inhale, reach for the sky.

00:17:53.790 --> 00:17:55.640
Big breath, big stretch.

00:17:55.640 --> 00:17:59.190
Exhale Forward Fold 
all the way down.

00:17:59.190 --> 00:18:02.130
Inhale, slide the hands
all the way up to the thighs,

00:18:02.130 --> 00:18:04.170
find length in the spine here.

00:18:04.170 --> 00:18:05.610
Draw the
shoulder blades together.

00:18:05.610 --> 00:18:07.550
Nice, long, beautiful neck.

00:18:07.550 --> 00:18:11.500
Sweet, exhale slowly,
fold it all the way down.

00:18:11.500 --> 00:18:13.730
Standing Forward Fold.

00:18:13.730 --> 00:18:15.590
Beautiful, from here,
listen carefully.

00:18:15.590 --> 00:18:16.880
Bring the fingertips to the mat.

00:18:16.880 --> 00:18:18.760
You can bend your
knees as much as you need.

00:18:18.760 --> 00:18:20.850
As you bend your knees,
fingertips come to the mat

00:18:20.850 --> 00:18:23.680
and we're gonna slowly
send the left foot back.

00:18:23.680 --> 00:18:27.150
So, we know we have been in
this lunge with the knee down.

00:18:27.150 --> 00:18:28.920
Now we're gonna try
this lunge with the knee up,

00:18:28.920 --> 00:18:31.110
but feel free to
lower the knee at any time.

00:18:31.110 --> 00:18:31.943
Here we go.

00:18:31.943 --> 00:18:34.745
Inhale, 
send the fingertips forward,

00:18:34.745 --> 00:18:36.970
swim them around,

00:18:36.970 --> 00:18:39.950
interlace, 
draw the knuckles down,

00:18:39.950 --> 00:18:42.743
and we open up here,
front knee over front ankle,

00:18:44.130 --> 00:18:45.731
head over heart.

00:18:49.010 --> 00:18:51.140
Strong base.

00:18:51.140 --> 00:18:53.396
Maybe we send the gaze up.

00:18:54.340 --> 00:18:59.340
Beautiful, breathe,
breathe into the side body here.

00:18:59.920 --> 00:19:01.120
Good.

00:19:01.120 --> 00:19:04.650
Now, keep the legs strong as
you release the fingertips down

00:19:04.650 --> 00:19:07.820
to come forward and up,
nice full high lunge here,

00:19:07.820 --> 00:19:09.050
big breath.

00:19:09.050 --> 00:19:11.660
Maybe imagine you're
holding a big beach ball here.

00:19:11.660 --> 00:19:14.150
So, lots of energy
in the fingertips.

00:19:14.150 --> 00:19:18.583
Beautiful, then slowly release
going right into that lunge.

00:19:18.583 --> 00:19:19.706
Right into 
that twist, excuse me,

00:19:19.706 --> 00:19:21.570
left hand to the ground,

00:19:21.570 --> 00:19:23.810
right fingertips to the sky.

00:19:23.810 --> 00:19:26.500
Nice high lunge here,
breathe in.

00:19:26.500 --> 00:19:27.540
And as you breathe out,

00:19:27.540 --> 00:19:29.590
bring the right hand
back down to the earth.

00:19:29.590 --> 00:19:31.030
Great, plant the palms,

00:19:31.030 --> 00:19:33.470
step it back for a
Plank or Half Plank.

00:19:33.470 --> 00:19:35.610
Feel free to
gently lower those knees.

00:19:35.610 --> 00:19:37.440
Then we'll squeeze the
elbows into the side body

00:19:37.440 --> 00:19:40.420
as we slowly lower all
the way down to the belly.

00:19:40.420 --> 00:19:42.830
Inhale, open up
through the chest,

00:19:42.830 --> 00:19:45.313
lift your heart, Cobra.

00:19:46.340 --> 00:19:49.823
And exhale, soft and slowly,
bring it down.

00:19:50.760 --> 00:19:54.250
Curl the toes under,
inhale in, listen carefully.

00:19:54.250 --> 00:19:57.900
Exhale, power up to Plank,
you got this.

00:19:57.900 --> 00:20:01.940
Gaze down, quietly whisper
to yourself, "I am strong."

00:20:01.940 --> 00:20:02.920
I am strong.

00:20:02.920 --> 00:20:05.640
And then send the
hips up high and back.

00:20:05.640 --> 00:20:10.130
Beautiful, take three
breaths here, in and out,

00:20:10.130 --> 00:20:13.156
in and out, in and out.

00:20:26.270 --> 00:20:28.150
And softly bend the knees.

00:20:28.150 --> 00:20:30.520
Listen carefully, 
just step the left foot up.

00:20:30.520 --> 00:20:32.383
The left foot
comes all the way up.

00:20:33.250 --> 00:20:34.620
Find your nice strong footing.

00:20:34.620 --> 00:20:37.510
Again, we know we can always
bring the right knee down.

00:20:37.510 --> 00:20:39.340
Otherwise, keep
it nice and lifted,

00:20:39.340 --> 00:20:41.460
really reach
your right heel back,

00:20:41.460 --> 00:20:42.790
pull the left hip, crease back,

00:20:42.790 --> 00:20:44.690
squeeze the inner
thighs to the midline.

00:20:44.690 --> 00:20:46.770
Find your core muscles,
your center,

00:20:46.770 --> 00:20:48.180
as you reach forward,

00:20:48.180 --> 00:20:51.170
swim the
fingertips around knuckles,

00:20:51.170 --> 00:20:53.780
fingertips interlace and
knuckles go down and away.

00:20:53.780 --> 00:20:56.073
Maybe you do the
opposite bind on this side.

00:20:56.940 --> 00:20:59.290
Opening up through the chest,

00:20:59.290 --> 00:21:01.990
stretching through 
that back foot.

00:21:01.990 --> 00:21:06.460
The Achilles,
pulling that left hip back,

00:21:06.460 --> 00:21:08.849
drawing the navel in and up.

00:21:11.610 --> 00:21:13.670
Beautiful, then
releasing the bind,

00:21:13.670 --> 00:21:17.080
sending the
fingertips forward, up and back.

00:21:17.080 --> 00:21:19.500
Big gesture here, breathe deep.

00:21:19.500 --> 00:21:21.750
Imagine you're
holding a big beach ball.

00:21:21.750 --> 00:21:24.310
Maybe just giving
some energy, some life,

00:21:24.310 --> 00:21:28.460
some creativity and
imagination to these shapes

00:21:28.460 --> 00:21:30.030
to help guide the way.

00:21:30.030 --> 00:21:32.190
Good, inhale in.

00:21:32.190 --> 00:21:35.370
Exhale, wiggle the fingertips
right into your twist,

00:21:35.370 --> 00:21:38.450
right hand to the ground,
left fingertips to the sky.

00:21:38.450 --> 00:21:40.550
So, left knee is gonna
want to come out here,

00:21:40.550 --> 00:21:43.840
press down through the
ball joint of that left big toe

00:21:43.840 --> 00:21:46.620
to keep that
left knee hugging in.

00:21:47.810 --> 00:21:50.420
Breathe into all four
sides of the torso here.

00:21:50.420 --> 00:21:52.380
Wiggle the left fingertips

00:21:52.380 --> 00:21:57.240
and allow your exhale to guide
it back down to your lunge.

00:21:57.240 --> 00:22:00.220
Amazing, step
the left foot back.

00:22:00.220 --> 00:22:04.360
Strong Plank or Half
Plank here, you got this.

00:22:04.360 --> 00:22:08.140
So, open up through
the upper back body

00:22:08.140 --> 00:22:11.920
by sending your fingertips down

00:22:11.920 --> 00:22:13.740
well beyond through your mat.

00:22:13.740 --> 00:22:16.270
So, press away,
use your imagination,

00:22:16.270 --> 00:22:17.520
feel that doming effect.

00:22:17.520 --> 00:22:20.070
If the knees are lifted,
send the heels back.

00:22:20.070 --> 00:22:21.400
You're here for three.

00:22:21.400 --> 00:22:24.433
You got this, breathe deep.
You're here for two.

00:22:24.433 --> 00:22:27.980
And we're all here
together for one, beautiful.

00:22:27.980 --> 00:22:31.030
Slowly come down to the knees,

00:22:31.030 --> 00:22:34.310
swing the feet to one side,
ankles to one side,

00:22:34.310 --> 00:22:37.860
and we're gonna
transition all the way through

00:22:37.860 --> 00:22:40.681
to lie on our backs. 
Amazing job.

00:22:44.230 --> 00:22:46.330
Benji with his head
on this window sill

00:22:46.330 --> 00:22:48.555
is the cutest thing.

00:22:50.080 --> 00:22:51.428
It's magic.

00:22:53.040 --> 00:22:56.360
Okay, hug the knees into
the chest when you get there.

00:22:56.360 --> 00:22:57.920
Take a deep breath in.

00:22:59.340 --> 00:23:01.810
Then keep the knees hugging in,

00:23:01.810 --> 00:23:04.600
just your version as you
interlace your fingertips

00:23:04.600 --> 00:23:08.693
one last time and bring
them to the back of your head.

00:23:09.620 --> 00:23:11.130
Open up through
the armpit chest.

00:23:11.130 --> 00:23:13.630
So, you might even feel like,
wow, this is a big stretch

00:23:13.630 --> 00:23:16.190
just to even let
your elbows open wide.

00:23:17.070 --> 00:23:18.987
Gonna keep them
nice and wide here.

00:23:18.987 --> 00:23:21.590
Then we're gonna send the
knees just over the hips.

00:23:21.590 --> 00:23:26.590
So, right away, 
the abs start to turn on.

00:23:27.850 --> 00:23:29.700
Shins parallel to the ceiling.

00:23:29.700 --> 00:23:30.970
You wanna try to
keep your low back

00:23:30.970 --> 00:23:32.010
flush with the mat here.

00:23:32.010 --> 00:23:34.040
We're just gonna
end with some bicycles.

00:23:34.040 --> 00:23:37.150
So, extend the right leg
out as you lift the head,

00:23:37.150 --> 00:23:38.630
the neck, the shoulders,

00:23:38.630 --> 00:23:41.110
bring the right
elbow to the left knee.

00:23:41.110 --> 00:23:42.943
Good, then slowly switch.

00:23:44.870 --> 00:23:47.283
Inhale to center,
exhale, switch.

00:23:48.860 --> 00:23:50.270
And back and forth,

00:23:50.270 --> 00:23:52.400
just make sure you're
not holding your breath.

00:23:52.400 --> 00:23:54.290
Keep it nice and
controlled here today.

00:23:54.290 --> 00:23:56.740
We're just waking
up these muscles,

00:23:56.740 --> 00:24:01.740
slowly building
towards that Day 30.

00:24:01.740 --> 00:24:04.920
Cannot wait but
for now we're here

00:24:06.150 --> 00:24:09.620
and we're keeping
a nice open mind,

00:24:09.620 --> 00:24:13.827
a nice present breath

00:24:15.930 --> 00:24:19.810
that guides us into the next,
into the next, into the next.

00:24:19.810 --> 00:24:21.730
Alright, even and out.

00:24:21.730 --> 00:24:23.720
And then you're
gonna go to one side.

00:24:23.720 --> 00:24:25.160
Let's go, I'll go
to the left side.

00:24:25.160 --> 00:24:27.670
So, right elbow to the
left knee, you got this.

00:24:27.670 --> 00:24:29.670
Inhale, lift the right leg up.

00:24:29.670 --> 00:24:30.620
Exhale, lower down.

00:24:30.620 --> 00:24:31.600
Just three of these.

00:24:31.600 --> 00:24:34.960
Inhale, up. 
Exhale, down.

00:24:34.960 --> 00:24:37.940
Last one, inhale, up.
Exhale, down.

00:24:37.940 --> 00:24:40.890
We're gonna switch and
then we'll relax, here we go.

00:24:40.890 --> 00:24:43.440
So, send it over to the right,

00:24:43.440 --> 00:24:44.993
left elbow to right knee.

00:24:46.910 --> 00:24:47.780
Here we go.

00:24:47.780 --> 00:24:52.060
Left finger, excuse me, left
toes reach up towards the sky

00:24:52.060 --> 00:24:56.693
and slowly lower that
foot down and then lift it up.

00:24:57.600 --> 00:25:01.420
Lower down, inhale, lift it up.

00:25:01.420 --> 00:25:02.920
And last one, you got it.

00:25:02.920 --> 00:25:06.160
Lower down, and lift it up.

00:25:06.160 --> 00:25:08.070
Beautiful, come back to center,

00:25:08.070 --> 00:25:10.440
send the fingertips forward,
reach, reach, reach,

00:25:10.440 --> 00:25:12.240
maybe straighten the legs out

00:25:12.240 --> 00:25:16.333
and then release everything
with control to the earth.

00:25:17.320 --> 00:25:20.240
Now, take a 
big deep breath in.

00:25:20.240 --> 00:25:23.600
As you exhale, 
go ahead and sigh it out

00:25:23.600 --> 00:25:26.293
and then bring your
hands to your body here,

00:25:27.400 --> 00:25:28.250
and just notice.

00:25:28.250 --> 00:25:30.003
Notice where your mind went.

00:25:31.830 --> 00:25:34.300
And we are
working with these shapes

00:25:34.300 --> 00:25:36.881
and with these opportunities

00:25:36.881 --> 00:25:41.415
to breathe in different shapes,

00:25:42.530 --> 00:25:46.773
to notice our patterns 
and ultimately improve

00:25:47.884 --> 00:25:51.370
function, to move better

00:25:51.370 --> 00:25:54.090
and towards what feels whole.

00:25:54.090 --> 00:25:56.160
This is just not
gonna happen in a day.

00:25:56.160 --> 00:25:58.240
So, if that was challenging

00:25:58.240 --> 00:26:02.170
or if you felt like a burning 
warmth, (chuckles) some heat,

00:26:02.170 --> 00:26:04.060
just welcome the sensation

00:26:06.510 --> 00:26:08.761
and know that
you're on the path.

00:26:12.520 --> 00:26:14.880
Great, release the
hands gently to your sides.

00:26:14.880 --> 00:26:15.870
Palm face up.

00:26:15.870 --> 00:26:18.733
So, an open palm here
to end this practice.

00:26:20.610 --> 00:26:23.499
Close your eyes,
take a deep breath in.

00:26:25.176 --> 00:26:26.664
And a long breath out.

00:26:28.920 --> 00:26:31.899
In areas where you feel

00:26:31.899 --> 00:26:34.260
maybe discouraged

00:26:34.260 --> 00:26:38.233
or a little shut
down or feel tension,

00:26:40.860 --> 00:26:44.350
trust that the act of you
showing up for this practice

00:26:44.350 --> 00:26:49.350
can provide a gentle, loving,

00:26:50.240 --> 00:26:54.403
and safe opening for
you to make new discovery.

00:26:56.950 --> 00:27:00.170
It is an honor and a
pleasure to support you

00:27:00.170 --> 00:27:01.080
on this journey.

00:27:01.080 --> 00:27:04.483
And thank you so much
for moving with me today.

00:27:06.580 --> 00:27:07.930
Slowly bend the right knee.

00:27:07.930 --> 00:27:10.710
Slide the left
foot up to the ground.

00:27:10.710 --> 00:27:11.900
Slowly bend the left knee,

00:27:11.900 --> 00:27:14.093
slide the left
foot up to the ground.

00:27:15.080 --> 00:27:18.980
Lift your heels, just the heels,
and then lower them.

00:27:18.980 --> 00:27:21.420
Lift the toes, 
just the toes, flex your feet,

00:27:21.420 --> 00:27:23.060
and then lower them.

00:27:23.060 --> 00:27:25.150
Bat the eyelashes open,

00:27:25.150 --> 00:27:28.770
hug the knees into the chest,
give yourself a hug.

00:27:28.770 --> 00:27:30.713
Inhale, lots of love in,

00:27:32.270 --> 00:27:33.390
and lots of love out.

00:27:33.390 --> 00:27:35.350
Let the feet land
on the ground now

00:27:35.350 --> 00:27:37.070
with a little bit of a thud.

00:27:37.070 --> 00:27:39.730
Notice what it feels
like to be alive today

00:27:39.730 --> 00:27:43.323
as you bring the hands to
the forehead or to your heart.

00:27:44.220 --> 00:27:47.024
And we'll take a final
breath in through the nose.

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And an open mouth sigh to close.

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Thank you, everyone.

00:27:55.510 --> 00:27:57.431
Take good care. 
Namaste.

00:27:57.431 --> 00:27:59.848
(soft upbeat music)