WEBVTT

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- What's up cool cats?

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Welcome to day 10 of 
your Yoga Revolution.

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I'm super excited because


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today's practice 
is really yummy,

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and the theme 
today is thoughtfulness.

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Let's get started.

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(lively orchestral music)

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Alrighty, my friends.

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Let's begin in a 
comfortable seat today.

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Sit up nice and tall.

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And take a moment 
to close your eyes

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and begin to deepen your breath.

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So jumping right into 
our thoughtful practice.

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Focusing on the 
subtle movements,

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the energetic body.

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And really considering 
this idea that you've heard me

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say before, that it's not 
what we do on the yoga mat,

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but perhaps how we do it.

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So begin to notice your 
breath and just settle in,

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tune in to how you're feeling.

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Begin to sit up a little taller.

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Finding length in the spine.

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A heaviness, or a 
stability in the lower body,

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and a softness or an easiness,

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that sukha in the upper body.

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Relax your shoulders, 
soften through your jaw.

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And we'll draw the 
hands together at the heart.

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Palms together in prayer.

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And as you do this, 
open your eyes just softly,

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take a look at your 
hands, and just decide

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what feels best today,
bringing palms softly together,

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or maybe pressing 
the palms together

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and sending the 
elbows left to right.

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So, when you're guided 
to do something on the mat

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and off the mat, but we're on
the mat together right now,

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you're in charge of the 
way in which you approach it,

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handle it, embody it.

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So even here as we draw the
palms together, Anjali Mudra,

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this prayer position that we've
come to in yoga many times,

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what sort of thoughtfulness 
can you bring to it?

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Sometimes it's not something
you can really articulate,

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it's a feeling, 
it's a sensation, it's an energy

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that you put into it.

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Or if you're a little more
A-type or you need something

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to anchor in, 
just notice the quality,

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pressing the palms together 
or soft, what feels best.

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Alright, then take a 
deep breath in, big inhale,

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then exhale out 
through the mouth.

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(exhaling breath)

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One more time, 
big inhale in through the nose.

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And let it out 
through the mouth.

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Alright, seal the lips, 
big inhale in through the nose.

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And exhale out through the nose.

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Now begin to make the 
breath a little longer.

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Inhale in through the nostrils.

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Exhale, keep the lips together.

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Longer breath, 
big inhale in through the nose.

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And exhale, 
keep the lips sealed.

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Inhale in.

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(inhaling)

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And long breath out.

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(exhaling)

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Beautiful, send 
the fingertips forward.

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Open and close the 
palms here, the fingers.

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Stretch the palms, 
open and close.

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And then once again, 
we'll take that pickle jar

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in the right hand, 
open it to the right.

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Notice how the whole arm is
connected, one moving unit.

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What's up?

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And then left side.

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And you might 
start to exaggerate that,

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being really thoughtful

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about the body moving as one

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connected piece,

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rather than a 
bunch of separate parts.

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Alright, ooh 
yeah, (bone popping)

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that's what I'm talkin' about.

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Okay, so then we'll send the
fingertips all the way behind,

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fingertips are gonna 
point in towards your body,

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and you might 
keep the palms lifted,

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or if depending on how you
feel, if your arm length allows

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that you can bring 
the hands to the earth.

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I'm gonna keep my palms lifted.

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Then loop the shoulders, 
hug the elbows in,

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lift up through 
the center plumb line.

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Keep long breaths here, 
so inhale in deeply

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through the nostrils.

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And exhale out 
through the nostrils.

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Keep lifting up 
through that center plumb line,

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just feeling it out.

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And pressing into your fingers.

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Now see if you can 
really begin to lift up

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from the pelvic floor, 
and to even test that,

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you might press 
into your fingertips

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and draw energy up 
and even lift the hips,

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the buttocks a little bit.

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Hmmmm, and then lower.

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And then maybe one 
more time, lifting,

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draw energy up from the 
pelvic floor, and release.

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Wonderful, draw 
the chin to the chest.

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Then left ear 
over left shoulder.

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Press into your 
right fingertips firmly.

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Keep the elbows squeezing in.

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And draw the 
chin through center,

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and right ear 
over right shoulder.

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Press into your 
left fingerprints firmly.

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And then draw the 
chin back to center.

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Inhale, lift head over heart, 
heart over pelvis.

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Here we go, Thriller arms,
send it all the way forward.

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Loop the shoulders, 
plug them in, so we feel that

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wrapping around in 
the upper back body

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that we've been talking 
about, and we're feeling

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this stretch, so we're 
gonna be on the hands today

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thoughtfully, so we're 
spending a little moment here

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to stretch out through the arms,

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and if you're in the 
process of building strength

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in the wrists, you might feel
like you have weak wrists,

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today is gonna be 
a great day for you.

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So flip the palms if 
you need a little more here,

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you can take your hand 
to your fingers, stretch.

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And then we'll take 
the arms all the way up,

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big stretch here, feel that
length through the side body,

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but also through the front body

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and the back body as you lift.

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Imagine that moment where 
we're lifting our hips up,

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so try to lift your hips up.

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Engage the muscles 
of the pelvic floor,

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find support from within, 
and we inhale in,

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and exhale, shake 
it all the way out.

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Great, big inhale, 
reach for the sky.

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And exhale, shake it 
all the way down and out.

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One more time, 
big inhale, reach up.

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And shake.

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(exhaling breaths)

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Awesome, we're gonna come 
forward and onto all fours.

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Now as you move, 
move thoughtfully,

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whatever that means to you.

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You don't have to nail this
practice and understand it

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right away, 
that's the joy of yoga

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is it's a process 
that you get to experience.

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So, if that doesn't 
resonate with you, no worries,

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just do your best, 
move thoughtfully.

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Placing each finger 
with a thoughtfulness,

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rooting down through 
that index finger and thumb.

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Find the rotation 
of your shoulders.

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Those pickle jars opening.

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So we're building a 
really strong and

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thoughtful foundation.

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And you have to be 
present within that,

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so it's more than 
just doing it right.

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It's really not 
about right or wrong here,

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it's about being thoughtful
with where you are in your body

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and with your breath.

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So, when you feel 
like you have found a nice,

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strong tabletop position, 
hug the lower ribs in,

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draw the navel up, 
really reach your tailbone

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towards the back 
edge of your mat,

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crown of the head 
towards the front.

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Then close your eyes, 
my friends,

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drop the belly and inhale, 
open your heart.

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So we're doing Cat-Cow
with the eyes closed today,

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so you can really feel it out.

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And pay attention 
to the little things.

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As you exhale, draw 
your chin to your chest,

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navel reaches up 
towards the spine,

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and then just keep it 
going here for a couple moments

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with your eyes closed, 
trust me, trust yourself.

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Feel it out, and be really
thoughtful with every fingertip,

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with every toe.

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With every breath.

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So when we work in this 
way, not only are we allowing

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ourselves to play on 
a playscape that feels

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really present, and to me, 
therefore very good,

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but we're also bringing a 
little clarity to the mind

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by focusing on 
what's going on in the body

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thoughtfully and in the now.

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We bring clarity to the mind.

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This helps us make decisions.

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This helps us move 
through life without injury

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or with less injury.

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These things 
translate off the mat for sure,

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so take a couple more
rounds of Cat-Cow here.

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If you'd like, you 
can begin to veer off

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the railroad tracks, 
find what feels good.

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Maybe sending the hips
a little side-to-side.

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And if you're starting to
feel pressure on the wrists,

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maybe you're new to the practice

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or this is 
something you're working on,

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lift up from the pelvic floor, 
engage the front body,

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and take some of the 
weight out of your hands.

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Awesome, then 
curl the toes under

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and walk the 
hands all the way back.

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Open your eyes if 
you haven't already,

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and press the hands all the
way up to the hip creases here,

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loop the shoulders, 
sit up nice and tall,

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stretching through the feet.

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Bring the knees in 
line with the hip points

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and we're here 
for five long breaths.

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Close your eyes and 
feel out the sensations

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in the feet,

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and you'll notice, 
this is a great place

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to lift up from 
the pelvic floor.

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So you're being thoughtful.

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We're not just dumping 
into the weight of the feet

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and going, ouch, 
ouch, ouch, ouch, ouch,

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when is this gonna end?

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We are taking responsibility

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and finding that 
support from within.

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So, another way of saying 
that is really Mula Bandha.

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Lift up from the 
pelvic floor to take

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some of the 
weight off your feet.

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Keep an open chest, open heart.

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Take one more breath, 
you got this.

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Awesome, then coming all 
the way back and through.

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Bring the big toes together, 
the knees as wide

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as your yoga mat.

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Inhale in, drop the belly,
open the chest, look forward.

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And then exhale, round 
up and through, Cat Pose

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into Extended Child's Pose.

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Reach the fingertips out.

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Keep your pinkies on the
edges of your mat here today,

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so nice and wide, and then
slowly melt the chest down,

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maybe forehead kisses the mat.

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And I'm gonna walk 
you through this part here

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really mindfully, so 
you can really just trust,

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you don't have to 
look at the screen.

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You can close your eyes.

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And keep practicing 
those thoughtful breaths,

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inhaling long, deep 
breaths in through the nose.

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And seeing if you can really
empty out with the exhale.

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Breathe out 'til you 
cannot breathe out anymore.

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Empty, empty out.

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And then without moving a 
muscle, scan the body here

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and just really see if you can
focus on the little things.

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I think we can all agree 
that it is the little things

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sometimes, if we open 
our mind, our hearts to it,

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holding the door for someone,

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leaving a 
thoughtful note behind...

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Surprising someone or 
even yourself with a gesture

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of thoughtfulness or love.

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Then slowly, you're 
gonna keep the lower body

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where it's at, and we're just
gonna walk the fingertips

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up and over off the 
left edge of the mat.

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Try to keep your 
right foot rooted

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as you reach the fingertips
off the left side of the mat.

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You can lift up on the palms
if you need a little more space

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for the hips or the hip flexors.

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Otherwise, we're 
working towards getting

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the palms on the ground, 
eventually bowing the head,

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breathing deep, 
sending lots of love,

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thoughtfulness and 
care to that left side body,

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but working to create a 
whole body experience here,

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so we're not 
isolating the right side body,

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I might've said left.

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But we're really pressing 
into the tops of the feet,

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maintaining 
awareness in the neck.

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Then when you're ready,

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walk the hands 
through center mindfully.

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Don't jerk yourself around.

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No need for that.

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We'll walk it off the 
right side of the mat,

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and same thing, pay attention.

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See if you can create a 
stretch that feels supported,

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that feels yummy.

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Breathe deep to 
support the areas in which

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you are working, 
and then try to soften

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in the upper body, 
maybe bowing the head down,

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breathing long, 
smooth, deep breaths

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in and out through the nose.

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And then I know this 
sounds crazy, but take one more

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deep breath in and try to
create a full body experience.

00:14:35.575 --> 00:14:39.245
See if you can feel as you
inhale, the skin of your back

00:14:39.245 --> 00:14:43.249
stretch and maybe 
inflate, you lift up a little.

00:14:44.684 --> 00:14:48.855
And then use your exhale to
thoughtfully walk it back.

00:14:48.855 --> 00:14:51.758
Fabulous, 
alright, drop the elbows.

00:14:51.758 --> 00:14:52.792
Spread the palms.

00:14:52.792 --> 00:14:53.826
We're gonna come back up.

00:14:53.826 --> 00:14:55.628
Keep the elbows 
pinned to the ground here.

00:14:55.628 --> 00:14:58.397
Walk the knees 
underneath the hip points,

00:14:58.397 --> 00:15:00.399
and we're gonna 
come into Puppy Posture,

00:15:00.399 --> 00:15:01.934
so if you're really 
craving that Downward Dog,

00:15:01.934 --> 00:15:04.137
you're welcome to go 
there, but I think Puppy's

00:15:04.137 --> 00:15:06.105
really great for the 
thoughtfulness practice,

00:15:06.105 --> 00:15:10.810
same benefits as Down 
Dog, just a little more cooling

00:15:10.810 --> 00:15:12.211
and low to the ground.

00:15:12.211 --> 00:15:14.714
So you're gonna 
walk your knees back

00:15:14.714 --> 00:15:17.984
and send your 
tailbone up towards the sky.

00:15:17.984 --> 00:15:19.752
Forehead comes to the earth,

00:15:19.752 --> 00:15:23.389
and then really thoughtful
through every part of your hand

00:15:23.389 --> 00:15:28.333
here, pressing into 
the base of that thumb,

00:15:28.333 --> 00:15:31.097
the index finger, 
and then you might even

00:15:31.097 --> 00:15:32.765
try to lift the 
center of your palm here

00:15:32.765 --> 00:15:35.268
and create traction as if 
you were pulling your knees

00:15:35.268 --> 00:15:39.405
towards your chin and 
your hands towards your knees.

00:15:41.240 --> 00:15:43.709
Yes, and then press 
into the tops of the feet.

00:15:43.709 --> 00:15:45.044
Press into the elbows.

00:15:45.044 --> 00:15:47.213
Wrap the shoulders 
around as you come all the way

00:15:47.213 --> 00:15:49.015
through to the belly.

00:15:49.015 --> 00:15:50.116
Great work everyone.

00:15:50.116 --> 00:15:51.150
Open the chest.

00:15:51.150 --> 00:15:54.630
Inhale, open the heart, 
Sphinx Pose.

00:15:55.822 --> 00:15:58.491
And then exhale, 
tuck the chin, find length

00:15:58.491 --> 00:16:00.627
in the back of the neck.

00:16:00.627 --> 00:16:03.329
Press away from your yoga mat.

00:16:04.297 --> 00:16:06.933
Press into the tops of the feet.

00:16:06.933 --> 00:16:08.334
Open through the chest.

00:16:08.334 --> 00:16:11.237
Big inhale in here, Sphinx Pose.

00:16:11.237 --> 00:16:13.906
Then exhale, carefully 
tuck the chin into the chest

00:16:13.906 --> 00:16:15.074
and you can peek at 
the video if you need,

00:16:15.074 --> 00:16:17.410
but then when you 
return, really thoughtful

00:16:17.410 --> 00:16:19.846
through the back 
of the neck here.

00:16:19.846 --> 00:16:21.614
So working the 
muscles of the arms.

00:16:21.614 --> 00:16:24.984
So connect to 
your center, your core.

00:16:24.984 --> 00:16:26.986
So we're gonna 
hug the lower ribs in,

00:16:26.986 --> 00:16:28.955
engage the upper 
abdominals, and you'll feel

00:16:28.955 --> 00:16:29.956
a little difference here.

00:16:29.956 --> 00:16:31.657
You can even play with that.

00:16:31.657 --> 00:16:33.359
So being really thoughtful, 
this is gonna help us

00:16:33.359 --> 00:16:36.345
in the coming weeks, 
so really starting to engage

00:16:36.345 --> 00:16:38.564
with the center 
of those core muscles

00:16:38.564 --> 00:16:42.168
by hugging the lower 
ribs in, and then feeling that

00:16:42.168 --> 00:16:43.769
lift up through the 
pelvic floor might even

00:16:43.769 --> 00:16:46.772
lift your pubic 
bone off the ground.

00:16:46.772 --> 00:16:48.040
Continue to breathe deep here.

00:16:48.040 --> 00:16:50.343
I know we're working the
arms, especially if this shape

00:16:50.343 --> 00:16:53.446
is new for you, 
it's gonna feel good

00:16:53.446 --> 00:16:56.439
more and more with practice.

00:16:57.500 --> 00:16:59.085
Alright, stay on 
the tops of the feet,

00:16:59.085 --> 00:17:00.786
tuck the chin into the chest.

00:17:00.786 --> 00:17:01.621
Stay here.

00:17:01.621 --> 00:17:04.123
If you already 
feel a nice heat here,

00:17:04.123 --> 00:17:05.424
then you might just stay here.

00:17:05.424 --> 00:17:07.627
Otherwise, we're gonna press
into the tops of the feet,

00:17:07.627 --> 00:17:11.163
scoop the tailbone in, 
hug the lower ribs

00:17:11.163 --> 00:17:14.066
in towards your center, 
engage the upper abdominals,

00:17:14.066 --> 00:17:17.737
and lift the knees 
and hover for five, four,

00:17:18.871 --> 00:17:22.241
three, really 
active in your center, two,

00:17:22.241 --> 00:17:24.410
and slowly release, one.

00:17:24.410 --> 00:17:27.179
Beautiful, 
inhale, open the chest.

00:17:27.179 --> 00:17:30.082
Exhale to release 
everything, awesome work.

00:17:30.082 --> 00:17:32.018
Slide the hands 
underneath the shoulders,

00:17:32.018 --> 00:17:33.552
squeeze the elbows in.

00:17:33.552 --> 00:17:36.322
We'll come all the 
way back up to all fours.

00:17:36.322 --> 00:17:38.958
Walk the knees 
underneath the hip points.

00:17:38.958 --> 00:17:42.762
Inhale, drop the belly, 
look forward, smile.

00:17:42.762 --> 00:17:44.530
And exhale, Child's Pose.

00:17:44.530 --> 00:17:46.699
Bring the toes 
together, knees together.

00:17:46.699 --> 00:17:49.135
Send the 
fingertips all the way back.

00:17:49.135 --> 00:17:51.938
Really round 
through the spine here.

00:17:51.938 --> 00:17:55.741
Crown of the head 
comes to the earth.

00:17:55.741 --> 00:17:59.178
Stay here or Bunny Posture, 
going a little deeper,

00:17:59.178 --> 00:18:01.213
we'll grab the 
outer edges of the feet,

00:18:01.213 --> 00:18:02.848
press into the 
tops of the feet here

00:18:02.848 --> 00:18:04.250
to lift your heart.

00:18:04.250 --> 00:18:06.152
We lift, lift, 
lift, arms straighten.

00:18:06.152 --> 00:18:07.587
Crown of the head 
comes to the ground,

00:18:07.587 --> 00:18:09.822
and don't so much 
worry about the shape here

00:18:09.822 --> 00:18:12.258
if you know this shape.

00:18:12.258 --> 00:18:14.627
You don't have to worry about
the magazine cover here.

00:18:14.627 --> 00:18:17.697
We're working for a nice 
stretch in the back body,

00:18:17.697 --> 00:18:22.747
stretching the arms, and 
then engaging the center,

00:18:22.747 --> 00:18:27.340
the core muscles by 
lifting navel inward and upward,

00:18:27.340 --> 00:18:30.176
hugging the lower ribs in.

00:18:30.176 --> 00:18:31.577
So I'm not really 
putting a lot of pressure

00:18:31.577 --> 00:18:32.878
on my neck at all.

00:18:32.878 --> 00:18:33.946
Pressing into 
the tops of the feet,

00:18:33.946 --> 00:18:37.350
take one more 
breath, Bunny Posture,

00:18:37.350 --> 00:18:39.919
and then exhale, slowly release.

00:18:39.919 --> 00:18:42.188
Tuck the chin into the chest.

00:18:42.188 --> 00:18:44.457
Press the hands into the thighs

00:18:44.457 --> 00:18:46.987
and slowly roll on up.

00:18:49.749 --> 00:18:51.297
Yes.

00:18:51.297 --> 00:18:53.799
♫ I feel the earth move

00:18:53.799 --> 00:18:58.037
Okay, just felt a rush of life
there, hopefully you did too.

00:18:58.037 --> 00:19:01.507
Okay, Downward Facing Dog, 
take your time.

00:19:02.875 --> 00:19:04.043
Nice and thoughtful.

00:19:04.043 --> 00:19:05.978
As you get there, 
sending the hips up high,

00:19:05.978 --> 00:19:08.347
stretch the legs out.

00:19:08.347 --> 00:19:10.516
Let's get the 
head over the heart.

00:19:10.516 --> 00:19:12.151
Shake the head loose.

00:19:12.151 --> 00:19:13.586
I mean the heart over the head.

00:19:13.586 --> 00:19:14.420
(laughs)

00:19:14.420 --> 00:19:15.254
Hey-o.

00:19:17.089 --> 00:19:17.923
Mmmm.

00:19:19.725 --> 00:19:22.395
So, couple breaths here.

00:19:22.395 --> 00:19:24.697
Heart over head, 
really thoughtful

00:19:24.697 --> 00:19:27.933
with the hands, the shoulders.

00:19:27.933 --> 00:19:29.869
Can take your dog 
for a little walk here,

00:19:29.869 --> 00:19:34.040
but then once you feel stretched
out, come to stillness.

00:19:36.976 --> 00:19:40.346
Then very thoughtfully, 
press away from your yoga mat,

00:19:40.346 --> 00:19:43.149
bend the knees softly 
so you can really lift

00:19:43.149 --> 00:19:46.685
the hip points up 
even more towards the sky.

00:19:46.685 --> 00:19:49.755
Tops of the shoulders 
roll out away from the ears,

00:19:49.755 --> 00:19:52.825
so your upper arm bones 
have an external rotation.

00:19:52.825 --> 00:19:54.460
Then hug the lower ribs in.

00:19:54.460 --> 00:19:59.417
That same connect we just
had on our elbows in Sphinx.

00:20:02.388 --> 00:20:06.405
Take one more deep 
breath in here, you got this.

00:20:06.405 --> 00:20:11.043
And then exhale, slowly 
lowering back to all fours.

00:20:11.043 --> 00:20:15.614
Fabulous work, take the legs,
swing them around to one side,

00:20:15.614 --> 00:20:19.351
and we'll come to a 
nice seat, legs out long.

00:20:23.055 --> 00:20:25.825
When you get there, decide.

00:20:25.825 --> 00:20:28.027
So, part of the 
thoughtfulness practice too

00:20:28.027 --> 00:20:29.795
is setting 
yourself up for greatness.

00:20:29.795 --> 00:20:33.966
Decide whether you need to
lift the hips onto something.

00:20:33.966 --> 00:20:35.768
And then when 
you're ready, we'll inhale,

00:20:35.768 --> 00:20:39.221
reach the fingertips all 
the way up towards the sky.

00:20:39.221 --> 00:20:40.573
Press into the heels.

00:20:40.573 --> 00:20:42.842
Maybe even lift your 
heels to engage the legs,

00:20:42.842 --> 00:20:45.978
and then exhale, shake it out.

00:20:45.978 --> 00:20:49.448
Great, inhale, sweep the arms
all the way up and overhead.

00:20:49.448 --> 00:20:52.184
And exhale, shake it out.

00:20:52.184 --> 00:20:54.520
Toes are pointing up towards
the sky, active in the legs.

00:20:54.520 --> 00:20:57.123
One more time, 
inhale, reach it up.

00:20:57.123 --> 00:20:58.390
Exhale, shake it out.

00:20:58.390 --> 00:21:00.793
(exhaling breaths)

00:21:00.793 --> 00:21:03.829
Great, this time 
inhale, reach it up.

00:21:03.829 --> 00:21:05.598
And exhale, think up and over

00:21:05.598 --> 00:21:08.703
as you fold, Paschimottanasana.

00:21:09.502 --> 00:21:12.438
Bend the knees as 
generously as you need.

00:21:12.438 --> 00:21:16.742
Continue to draw the 
navel inward and upward,

00:21:16.742 --> 00:21:19.912
and then everyone, inhale,
find length wherever you are,

00:21:19.912 --> 00:21:23.616
so you can keep the 
hands on the shins, the ankles,

00:21:23.616 --> 00:21:27.019
maybe you grab the toes or
the outer edges of the feet,

00:21:27.019 --> 00:21:29.355
but everyone 
inhale to find length.

00:21:29.355 --> 00:21:31.257
Think Sphinx Pose here.

00:21:32.291 --> 00:21:35.528
Hug the elbows in 
and down, open the chest.

00:21:35.528 --> 00:21:37.857
And then exhale, tuck the 
chin just like you did in

00:21:37.857 --> 00:21:41.267
Sphinx Pose, find that length 
through the back of the neck.

00:21:41.267 --> 00:21:44.937
Then work here, just 
to straighten the legs.

00:21:46.672 --> 00:21:50.646
And return to that 
thoughtful, long breath.

00:21:52.244 --> 00:21:55.581
(inhaling and exhaling)

00:21:57.249 --> 00:22:00.586
So today's thoughtful 
practice is also really good

00:22:00.586 --> 00:22:04.375
for focus, right, 
this idea

00:22:04.375 --> 00:22:06.225
when we are aware

00:22:06.225 --> 00:22:07.426
of where our thoughts are going,

00:22:07.426 --> 00:22:11.530
we're able to focus on the
things that really call to us,

00:22:11.530 --> 00:22:16.336
and I find that the 
more I practice in this way,

00:22:17.870 --> 00:22:22.786
the less I get caught up in
things that don't serve me.

00:22:23.209 --> 00:22:24.910
You know when you're 
doing something and you're like,

00:22:24.910 --> 00:22:25.744
"Why am I doing this?

00:22:25.744 --> 00:22:28.047
"This isn't even good for me."

00:22:28.047 --> 00:22:31.584
So, just some food for 
thought, and more of that

00:22:31.584 --> 00:22:35.304
in the email that will 
accompany this practice.

00:22:35.304 --> 00:22:38.123
Take one more 
deep breath in here.

00:22:38.123 --> 00:22:39.391
Maybe close your eyes.

00:22:39.391 --> 00:22:41.460
Maybe go a little deeper.

00:22:44.897 --> 00:22:47.399
And then we'll release.

00:22:47.399 --> 00:22:50.069
Come all the way onto your back.

00:22:55.040 --> 00:22:57.343
When you get there, 
hug the knees up to the chest,

00:22:57.343 --> 00:22:59.845
give yourself a great big hug.

00:23:04.917 --> 00:23:07.553
And then send the 
left leg out long.

00:23:07.553 --> 00:23:09.955
And one place to 
really, really, really, really

00:23:09.955 --> 00:23:12.925
be thoughtful that I just
love this idea of mindfulness

00:23:12.925 --> 00:23:14.827
and thoughtful, is in twists.

00:23:14.827 --> 00:23:19.525
Often we really 
maneuver our way into twists,

00:23:19.525 --> 00:23:22.935
so use this supine twist to
practice just soft and easy,

00:23:22.935 --> 00:23:26.138
letting the body go 
naturally into the twist,

00:23:26.138 --> 00:23:27.273
taking the right arm over.

00:23:27.273 --> 00:23:30.943
So you're not pushing 
or holding or forcing.

00:23:32.077 --> 00:23:34.079
You're not manipulating.

00:23:36.448 --> 00:23:38.550
Just allowing and 
then moving thoughtfully

00:23:38.550 --> 00:23:40.986
back through center, 
finding any little variation

00:23:40.986 --> 00:23:44.494
that feels good, switching.

00:23:46.358 --> 00:23:47.893
And then finding 
that supine twist

00:23:47.893 --> 00:23:52.064
just to release the back 
body whenever you're ready,

00:23:52.932 --> 00:23:54.099
nice and easy.

00:23:58.771 --> 00:24:02.174
And then allow for the breath,
that really thoughtful,

00:24:02.174 --> 00:24:05.010
long, smooth, extended breath,

00:24:05.010 --> 00:24:07.742
to give you

00:24:07.742 --> 00:24:10.482
what you want 
out of each posture.

00:24:10.482 --> 00:24:14.119
So not the strong 
manipulation of the hands

00:24:14.119 --> 00:24:17.201
or jerking the bones around,

00:24:17.201 --> 00:24:20.661
but the power of the breath.

00:24:22.261 --> 00:24:26.574
And we'll keep this in 
mind as we move through

00:24:26.574 --> 00:24:29.729
the rest of our 
31 day journey together.

00:24:31.370 --> 00:24:34.073
When you're ready, 
come back to center.

00:24:34.073 --> 00:24:37.710
Anything that feels good here, 
maybe extending that leg

00:24:37.710 --> 00:24:41.703
and then we'll 
come to Shavasana,

00:24:41.703 --> 00:24:44.249
where you'll set 
yourself up so lovingly,

00:24:44.249 --> 00:24:46.985
and maybe you pause the 
video and you grab a blanket,

00:24:46.985 --> 00:24:48.854
place it over the belly.

00:24:48.854 --> 00:24:53.792
Maybe you grab a pillow or
a little towel for the eyes.

00:24:53.792 --> 00:24:57.730
If time allows, maybe you stay
here a little longer today,

00:24:57.730 --> 00:25:01.400
just thoughtfully 
setting yourself up for a little

00:25:01.400 --> 00:25:05.571
quiet time, a little meditation, 
a little stillness.

00:25:06.258 --> 00:25:08.841
If you don't have much time, 
let's take a moment now

00:25:08.841 --> 00:25:11.468
here to let everything go.

00:25:21.520 --> 00:25:23.856
And on your next big inhale,

00:25:26.125 --> 00:25:29.561
feel the belly rise, so big
diaphragmatic breath here.

00:25:29.561 --> 00:25:31.563
Inhale, lots of love in.

00:25:34.299 --> 00:25:36.735
And exhale, lots of love out.

00:25:42.307 --> 00:25:45.978
Thank you so much for 
sharing your time, your energy,

00:25:45.978 --> 00:25:50.715
and your practice 
with me, and with a ton

00:25:50.715 --> 00:25:54.920
of amazing and beautiful 
people all over the world.

00:25:56.121 --> 00:25:59.291
Bring the palms 
together thoughtfully.

00:26:00.626 --> 00:26:04.797
And we'll bring the thumbs 
right up to the third eye.

00:26:06.482 --> 00:26:08.600
So when we move from a 
place of thoughtfulness,

00:26:08.600 --> 00:26:11.103
we move from a place of truth.

00:26:12.304 --> 00:26:13.272
Take a deep breath in.

00:26:13.272 --> 00:26:15.007
May we always see the truth,

00:26:15.007 --> 00:26:18.143
thumbs right 
here on the third eye.

00:26:18.143 --> 00:26:20.512
Drop your thumbs, 
your fingers to your lips,

00:26:20.512 --> 00:26:23.015
may we always speak the truth.

00:26:23.982 --> 00:26:27.219
And bring the hands thoughtfully
right to your heart center.

00:26:27.219 --> 00:26:29.388
What our yoga's all about,

00:26:30.589 --> 00:26:32.991
the focus of today's practice,

00:26:32.991 --> 00:26:34.827
may we always feel it.

00:26:36.462 --> 00:26:38.096
See you tomorrow.

00:26:38.096 --> 00:26:39.465
Namaste.

00:26:39.465 --> 00:26:43.635
(lively, chiming 
orchestral music)