WEBVTT

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- What's up everyone?

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Welcome to your 
31 Day Yoga Revolution.

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It's day 17 and today 
the practice is stillness.

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How's it gonna be?

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Let's get started.

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(lively orchestral music)

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Alright, my darling friends,

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let's begin in 
Sukhasana or a nice comfortable

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seat of your choice.

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A place where 
you can sit upright

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and feel good or 
begin the process.

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I want to acknowledge 
that when we hit

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the mat, we're not 
always in the mood,

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or maybe it was 
challenging to get there

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so just arrive with whatever
you're arriving with today.

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Sit up nice and tall 
and when you're ready

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we'll take a deep 
breath in together.

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And a long breath out together.

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Begin to settle in, 
deep breath in.

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Long breath out.

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The power of the breath.

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Big inhale.

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Big exhale.

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And big airplane over my head.

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Okay, so allow the 
hands to rest gently

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wherever they naturally fall,

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a place where you can 
be for a couple of moments.

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And then, as always, 
decide what feels best today,

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palms face up 
or palms face down.

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It's an individual choice.

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And while we do move and 
adapt with the day and age,

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you know, 2017, what's up?

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I'm so modern.

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You know, we pay homage to the

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ancient yogis and the teachers

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and the history 
and the philosophy

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by staying 
connected to the breath,

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but truly, in my opinion,

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by making it individual.

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It's the irony.

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So even in the most 
ancient of practices

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it was an individual, 
it was a very personal

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story writing experience.

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Ooh, and now little birdies.

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So each time 
you come to your mat

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you have a chance 
to really be present

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with what's going 
on and the act of just

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deciding where your 
hands are is part of that.

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Alright, so we'll 
deepen the breath

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and also today, as a 
little way of paying tribute

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to the history of 
yoga and the roots,

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the ancestry of yoga, 
we're going to play

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with stillness, so we 
understand or maybe we'll

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come to understand 
that the asana branch

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of yoga is just 
one of many branches

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of this beautiful tree of yoga.

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Read the book if 
you haven't already,

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it was the first Yoga 
with Adriene Day Book Club book

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and it keeps coming back, 
'cause it's so good.

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But anyway, 
working today on stillness.

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So we're still gonna move, 
actually, but we're going

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to come up to things that are,

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we're gonna come up to 
things, that's really great,

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we're gonna come up into 
moments that as us to stay,

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stay awhile.

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♫ Stay awhile

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♫ Let me hold you

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♫ Stay awhile

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Okay, so especially if 
you're new to the practice,

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there might be 
moments where you're like,

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"Oh, screw this," see 
if you can use your breath

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and let's stick together 
and it's not a super long

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practice today either, 
to really stay present.

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Are you the type of 
person who runs away when

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you feel discomfort 
or can you lean in,

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feel it out, 
understand what's going on

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and then play it out, play it
forward with consciousness.

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Alright, so by now, 
hopefully you've found

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an upright position to be in.

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You've taken at 
least a couple deep breaths

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and you've said yes to 
today's practice. (chuckles)

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Close your eyes now.

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And let's drop in.

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You don't have to do anything.

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Just be.

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Again, closing the eyes and
just sitting for a moment.

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Notice the sounds around you.

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Notice where you might 
be holding a little tension

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in the body.

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And then after you 
take a moment to notice

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where the body is at,

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notice the 
thoughts that come up,

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notice where 
you're at in your mind.

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And then after 
you've acknowledged that,

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let's move to the heart space,

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just notice how you're 
feeling emotionally today,

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no need to overanalyze, 
just notice the feeling.

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(breathing in)

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And after you've taken 
a moment to acknowledge

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and check in with 
the physical body,

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the mental space 
and the emotional space,

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sit up a little taller, 
take a deep breath in,

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and whatever this means to you,

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just take a moment 
to check in with your

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spiritual body, 
your spiritual space,

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whatever that is.

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Deep breath in,

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exhale to let all that go.

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Open your eyes, 
alternate nostril breathing.

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So we're gonna take the 
thumb and the pinky finger,

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you can also use the 
thumb and the index finger.

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If you're new to this, maybe
do thumb and index finger,

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otherwise, thumb and 
pinkie, you can also use

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the ring finger, you 
can also use any damn finger

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that you want, as 
far as I'm concerned.

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But we'll sit up nice 
and tall and take the thumb

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to the right nostril.

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Keep upright in the 
spine, as you inhale,

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breathe in 
through the left nostril.

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(breathing in)

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Pause at the top, 
retain the breath,

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seal the left nostril 
with your other finger

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of choice, I'm using the pinky,

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and then exhale out 
through the right nostril.

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Now, don't panic, I'm 
gonna walk you through,

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big inhale in 
through the right nostril.

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Pause, retain the 
breath at the top.

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And then we move 
to the other nostril

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by sealing the right 
nostril and exhaling out

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through the left.

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Big breath in through the left.

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Pause, seal, switch,

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exhale out through the right.

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(breathing out)

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Inhale in through the right.

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(breathing in)

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Pause, seal, and switch,

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exhale out through the left.

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(breathing out)

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Inhale in through the left.

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(breathing in)

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Pause, seal, and switch,
exhale out through the right.

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(breathing out)

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Inhale in through the right.

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Pause, seal, and switch,

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exhale out through the left,

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stick with me, my friends.

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Inhale in through the left.

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(breathing in)

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Pause, seal, switch, 
exhale out through the right.

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(breathing out)

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Release the hand, big breath in

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through both nostrils.

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(breathing in)

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Exhale out 
through both nostrils,

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relax your shoulders.

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Great, 
close your eyes, be still.

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Listen to the 
sound of your breath.

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(breathing in)

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Wonderful, soft and 
easy, open your eyes.

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We're gonna come to 
all fours nice and slow.

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Come to tabletop position.

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Find length through the spine.

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Press away from your yoga mat,

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curl the toes under, 
light a fire in your belly,

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a little agni in your 
core as you lift the knees,

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let them hover, 
neck nice and long

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for five, breathe deep, four,

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three, tug the 
shoulders away from the ears,

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two, draw the navel 
up towards the spine,

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and one, slowly onto 
the tops of the feet.

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Inhale, chest, 
stretch through the belly.

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And exhale, 
rounding through the spine.

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(breathing out)

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Inhale, open the belly.

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Press into the tops of the feet.

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And exhale, rounding through.

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Inhale to tabletop, 
make sure the knees

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are right underneath 
the hip points here,

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and we're gonna inhale, 
extend the right leg

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out long, turn 
the right toes down,

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and then slowly, 
when you're ready,

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on your next breath in, lift
the left fingertips forward.

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Spinal balance, 
hug everything in,

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so we're creating a 
little strength today still,

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lift your heart up 
between your shoulder blades,

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lift the right inner thigh, 
turn the pinkie toe down.

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One more breath, you got it.

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And then exhale, 
release, left toes go out,

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find length, crown of the head
is still reaching forward,

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when you're ready, 
lift that leg up

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and then inhale, reach 
the right fingertips forward,

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plug your shoulder in, 
light up that fire,

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big breaths here.

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(breathing in)

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One more inhale, 
find a buoyancy,

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lift with the 
inhale and then exhale

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back to tabletop position.

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Make your way to 
Downward Facing Dog,

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feel free to walk your 
dog out a little bit here

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to start, 
checking with your body,

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continuing with that 
smooth, calming breath.

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(breathing out)

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When you're ready, come 
to a place of stillness here.

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Allow the inner 
thighs to rotate in,

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upper arm bones to rotate out.

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Press into all of 
your fingertips and breathe

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like you love yourself here.

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Find stillness, 
don't worry about the heels

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coming to the ground, 
just be in the posture,

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let it unfold.

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Rooting down through 
that index finger and thumb.

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(breathing in and out)

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See if you can 
drop the fidgeting,

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clear the mental space, 
one more breath, in and out.

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(breathing in and out)

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Awesome, slowly 
release knees to the ground,

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inhale, send the 
right leg out long.

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And then exhale, bring 
the right leg all the way

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up and in and we're actually
gonna swing the left toes

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towards the right here and
come to a little half warrior.

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So the right hamstring's 
parallel, right thigh

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bone parallel to the earth.

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If you need a little 
padding for the knee here,

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you can do that, and 
then when you're ready,

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you're gonna send 
the right fingertips out

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long forward, upper 
arm bone rotating down

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and then left fingertips back.

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And really reach and 
see if you can go beyond

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the physical body, so 
we're kind of breaking down

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from the vinyasa today.

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See if we can really go 
beyond the physical body,

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beyond the muscles and 
bones and send the energy

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out way beyond the fingertips.

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And see if you can 
create length in this left hip

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crease by 
lengthening the tailbone down,

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action points we've been doing,

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hugging the lower ribs in,

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and finding that 
containment through the front,

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that support.

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And then I love 
working in half warriors

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because you can really 
play with your alignment

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and the action, 
nice and low to the ground.

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Wow, just had deja vu, 
like I dreamt of this

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exact moment, weird.

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You're like, "No, you 
just did this last year,

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"30 days of yoga," 
but now I felt it.

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So play here and your 
arms are going to get tired,

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so that is the point today, 
see if we can stay here.

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Trust me, even though 
I have bad jokes here,

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trust me, 
lengthen tailbone down,

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lift up even more, 
see if you can press away

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from your yoga mat, so you're
pressing into your feet.

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Head over heart, 
heart over pelvis.

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Stacking up all through these
beautiful energy centers.

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If you're familiar 
with the nadis, or the,

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not naughtys, nadi, 
the energy meridians

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of the body, 
it's what the yogis call it.

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We come into this place 
of stillness to activate

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those energy meridians.

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Pull the pinkies back, 
one more breath cycle

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in and out, here you got this.

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Hold on to your hats.

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(breathing in)

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Wonderful, 
then exhale, release. (sighs)

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Right elbow come 
to the right thigh

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and this isn't 
gonna be a huge move,

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just a subtle move 
as you send the left

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fingertips forward, 
up with the shoulder in

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and up and back.

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Keep the tailbone 
lengthening down,

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so you don't wanna 
arch your back here

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but keep the pelvis 
and keep the tailbone

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lengthening down, 
pull the right hip crease back.

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Inhale in, pull the left 
thumb back and then exhale,

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stay here, breathe.

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(breathing in)

00:15:09.709 --> 00:15:11.911
Inhale, think Upward Facing Dog,

00:15:11.911 --> 00:15:14.013
one more breath.

00:15:14.013 --> 00:15:16.348
And then exhale, draw 
the navel into the spine,

00:15:16.348 --> 00:15:18.251
release the 
fingertips to the earth

00:15:18.251 --> 00:15:19.699
and you're gonna 
walk your fingers,

00:15:19.699 --> 00:15:22.989
your hands all the way to 
the back edge of your mat.

00:15:22.989 --> 00:15:25.024
Turn the right toes in, 
as if you were standing

00:15:25.024 --> 00:15:29.362
in warrior, and then inhale,
draw the right fingertips

00:15:29.362 --> 00:15:31.531
down and up, opposite direction,

00:15:31.531 --> 00:15:33.266
a little gate variation here.

00:15:33.266 --> 00:15:35.625
And then feel this 
connect from the outer edge

00:15:35.625 --> 00:15:37.737
of your right foot, 
all the way through

00:15:37.737 --> 00:15:40.740
your right fingertips, 
breathe here,

00:15:40.740 --> 00:15:43.589
left wrist under left shoulder.

00:15:43.589 --> 00:15:45.778
So there's variations 
you can play with here too,

00:15:45.778 --> 00:15:48.314
of course, but see if 
you can come into a place

00:15:48.314 --> 00:15:52.285
where you can allow 
the breath to move you.

00:15:52.285 --> 00:15:54.153
Drop fidgeting.

00:15:54.153 --> 00:15:57.390
(breathing in and out)

00:16:00.426 --> 00:16:02.995
Maintain awareness in the neck.

00:16:04.901 --> 00:16:07.200
Then on an 
exhale draw it in,

00:16:07.200 --> 00:16:10.269
use the fingertips 
to walk it all the way

00:16:10.269 --> 00:16:13.206
back to the front, 
lunge, left toes

00:16:13.206 --> 00:16:16.776
come back in alignment, 
low lunge, inhale,

00:16:16.776 --> 00:16:20.241
open the chest, 
exhale to all fours.

00:16:22.916 --> 00:16:26.419
Second side, inhale, 
extend the left toes out long,

00:16:28.019 --> 00:16:30.978
exhale, step it all the way up.

00:16:30.978 --> 00:16:33.259
Swing the right toes around,

00:16:34.594 --> 00:16:36.996
and then when 
you're ready, Warrior II,

00:16:36.996 --> 00:16:39.565
or half warrior, 
so strong in the legs.

00:16:39.565 --> 00:16:43.135
So I'm pulling back 
in that left thighbone,

00:16:44.036 --> 00:16:45.371
left hip crease.

00:16:48.347 --> 00:16:51.277
Sending the fingertips 
out long, long, long,

00:16:52.245 --> 00:16:54.814
lengthening tailbone down.

00:16:54.814 --> 00:16:57.149
And then see if you can go
beyond the fingertips here.

00:16:59.018 --> 00:17:00.853
Reach beyond 
whatever's in front of you,

00:17:01.787 --> 00:17:04.056
reach beyond 
whatever's behind you,

00:17:04.056 --> 00:17:05.892
pull the pinkies back.

00:17:06.953 --> 00:17:09.018
And then again, 
lengthen tailbone down

00:17:09.018 --> 00:17:11.196
so you can feel 
that opening, that length

00:17:11.196 --> 00:17:13.598
through the right hip crease.

00:17:14.919 --> 00:17:16.536
Soften the skin of the face,

00:17:16.536 --> 00:17:18.905
can you bring a 
calmness, a peace,

00:17:18.905 --> 00:17:21.473
and if you're frustrated, 
right on, dude.

00:17:21.473 --> 00:17:23.943
Stick with me, use your breath.

00:17:23.943 --> 00:17:27.179
(breathing in and out)

00:17:28.481 --> 00:17:30.850
It's a practice, it's a training.

00:17:30.850 --> 00:17:33.653
How do you handle discomfort?

00:17:33.653 --> 00:17:37.056
Can you be still 
and present in a moment?

00:17:38.190 --> 00:17:41.627
Can you access the 
power that you have within you

00:17:41.627 --> 00:17:43.629
with your breath?

00:17:43.629 --> 00:17:46.899
(breathing in and out)

00:17:48.701 --> 00:17:50.770
Upper arm bones 
are dropping down,

00:17:50.770 --> 00:17:52.872
hug lower ribs in, lift up,

00:17:52.872 --> 00:17:54.774
try to press away 
from your yoga mat,

00:17:54.774 --> 00:17:56.275
you got this 
for one more breath.

00:17:56.275 --> 00:17:58.511
If looking forward 
is hurting your neck,

00:17:58.511 --> 00:18:01.480
you can always look out, 
take one more breath,

00:18:01.480 --> 00:18:04.996
wherever you are, in and out.

00:18:07.653 --> 00:18:10.523
And slowly, don't 
drop it, stay in control,

00:18:10.523 --> 00:18:14.093
left elbow to the 
top of the left thigh

00:18:14.093 --> 00:18:18.097
and right fingertips 
go down to come up.

00:18:18.097 --> 00:18:22.268
Open, soft and easy, 
drop the right shoulder down,

00:18:22.268 --> 00:18:23.769
breathe deep here.

00:18:24.770 --> 00:18:26.839
And then notice if 
you're just collapsing

00:18:26.839 --> 00:18:28.474
into the top of 
your left thighbone,

00:18:28.474 --> 00:18:31.744
see if you can 
maintain awareness in the torso,

00:18:31.744 --> 00:18:32.979
all four sides.

00:18:34.780 --> 00:18:38.250
Breathe, try to press 
into your right pinky toe.

00:18:38.250 --> 00:18:40.920
110%, full body experience.

00:18:42.822 --> 00:18:45.257
Experience your body, inhale.

00:18:46.392 --> 00:18:50.463
And then exhale, 
fingertips slowly drop down.

00:18:50.463 --> 00:18:52.565
We walk the hands all the back,

00:18:52.565 --> 00:18:54.967
we turn the left toes in, 
so now there's a sweet

00:18:54.967 --> 00:18:57.903
inner spiral here 
just like in Warrior,

00:18:57.903 --> 00:19:00.873
and right hand comes 
down and left fingertips

00:19:00.873 --> 00:19:02.992
sweep all the way up.

00:19:02.992 --> 00:19:05.137
You can take it all 
the way up to the back,

00:19:05.137 --> 00:19:07.413
or maybe up to the 
ceiling and then just notice

00:19:07.413 --> 00:19:09.482
if you're collapsing 
into your right hips,

00:19:09.482 --> 00:19:12.852
see if you can lift up, 
lift, lift, lift even more.

00:19:12.852 --> 00:19:16.455
(breathing in and out)

00:19:16.455 --> 00:19:18.891
Lots of awareness in the 
neck so we're not dropping,

00:19:19.797 --> 00:19:21.570
breathe deep.

00:19:23.796 --> 00:19:27.500
Awake in everything 
here, stick with me.

00:19:27.500 --> 00:19:30.736
(breathing in and out)

00:19:40.046 --> 00:19:41.514
And pull the left thumb back,

00:19:41.514 --> 00:19:42.748
take one more breath.

00:19:42.748 --> 00:19:44.984
Feel that deeper 
stretch, a longer stretch

00:19:44.984 --> 00:19:48.220
in all four sides of your torso.

00:19:48.220 --> 00:19:50.589
Relax there and 
then exhale, come back

00:19:50.589 --> 00:19:53.159
all the way, walk 
the fingertips towards

00:19:53.159 --> 00:19:56.028
the front edge, come 
to a nice, low lunge.

00:19:56.028 --> 00:20:00.159
Stay focused, 
stay calm, inhale, look forward

00:20:01.367 --> 00:20:03.989
and exhale back to all fours.

00:20:06.672 --> 00:20:08.407
Wonderful, from 
here we're gonna bring

00:20:08.407 --> 00:20:10.076
the two big toes together,

00:20:10.076 --> 00:20:12.759
press away from your yoga mat,

00:20:12.759 --> 00:20:15.247
so press up onto the 
toes, lift your knees,

00:20:15.247 --> 00:20:17.769
and we're gonna 
slowly come up to a little

00:20:17.769 --> 00:20:19.693
toe stand here.

00:20:19.693 --> 00:20:23.856
If you're able to put 
your heels on the ground,

00:20:23.856 --> 00:20:26.325
you can play there, 
otherwise, most people will

00:20:26.325 --> 00:20:29.495
keep the heels up 
and so I will too.

00:20:30.529 --> 00:20:32.231
And we're gonna 
squeeze the arches together,

00:20:32.231 --> 00:20:33.980
squeeze, squeeze, 
squeeze, and you might just

00:20:33.980 --> 00:20:36.235
keep your 
fingertips on the earth here,

00:20:36.235 --> 00:20:37.803
neck nice and long.

00:20:40.505 --> 00:20:42.641
Or you might slowly 
begin to bring one hand

00:20:42.641 --> 00:20:46.245
up to the top of the 
thigh and then the next.

00:20:46.245 --> 00:20:48.981
And to stay here, we'll 
squeeze the feet together,

00:20:48.981 --> 00:20:51.217
draw the navel in 
and up, and you're almost

00:20:51.217 --> 00:20:53.486
gonna wanna think of 
it as if you're lifting

00:20:53.486 --> 00:20:57.211
your hips up off your 
heels, rather than sinking in.

00:20:57.211 --> 00:20:58.958
So imagine a 
little piece of paper

00:20:58.958 --> 00:21:02.976
sliding between 
your bum and your heels.

00:21:04.263 --> 00:21:07.999
And you can bring the hands
together at the heart here

00:21:07.999 --> 00:21:11.015
or again, keep the 
fingertips on the ground.

00:21:12.464 --> 00:21:15.074
And then there's no 
time like the present,

00:21:15.074 --> 00:21:18.605
try to find a 
stillness practice,

00:21:18.605 --> 00:21:20.880
stillness here.

00:21:20.880 --> 00:21:23.682
Maybe today's a 
great day to thoughtfully

00:21:23.682 --> 00:21:25.678
press the palms together, 
bring the elbows

00:21:25.678 --> 00:21:29.682
left to right, 
lengthen tailbone down.

00:21:30.422 --> 00:21:34.193
Breathe, hold on to 
your focus here, just be.

00:21:40.866 --> 00:21:45.037
Don't give up, if you 
need to make adjustments, yes.

00:21:45.938 --> 00:21:49.175
(breathing in and out)

00:21:55.181 --> 00:21:59.704
Take one more breath 
and then exhale, release,

00:21:59.704 --> 00:22:01.203
fingertips come to the mat,

00:22:01.203 --> 00:22:05.291
we come to a seat, 
send the legs out long.

00:22:05.291 --> 00:22:07.860
Heels as wide as your yoga mat,

00:22:08.955 --> 00:22:10.629
and then if you need 
to shake the feet out here

00:22:10.629 --> 00:22:13.065
a little bit here, please do.

00:22:15.267 --> 00:22:17.216
Fabulous, inhale, 
reach for the sky,

00:22:17.216 --> 00:22:19.648
press into your heels, exhale,

00:22:19.648 --> 00:22:21.907
take your fingertips 
all the way forward

00:22:21.907 --> 00:22:23.876
to the front edge of your mat.

00:22:23.876 --> 00:22:27.638
Slowly rolling it up, 
inhale, reach for the sky,

00:22:27.638 --> 00:22:30.449
exhale, fingertips to 
the front edge of the mat.

00:22:32.218 --> 00:22:35.254
Inhale, roll it up, last time.

00:22:35.254 --> 00:22:38.954
Exhale (breathing out).

00:22:38.954 --> 00:22:41.493
Inhale, roll all the way up

00:22:41.493 --> 00:22:43.629
and we'll interlace the 
fingertips, walk the heels

00:22:43.629 --> 00:22:45.364
together, together.

00:22:45.364 --> 00:22:47.733
Index finger pointing 
forward, you're gonna roll down

00:22:47.733 --> 00:22:50.485
super slow, 
articulating through the spine,

00:22:50.485 --> 00:22:52.538
nice and slow, 
okay, and there will

00:22:52.538 --> 00:22:53.973
be that breaking point, 
but stay focused,

00:22:53.973 --> 00:22:55.641
see how long you can hold.

00:22:55.641 --> 00:22:58.944
So scooping the 
tailbone, maybe pointing

00:22:58.944 --> 00:23:00.679
the toes for a 
little counterbalance.

00:23:00.679 --> 00:23:03.215
Firm through the legs, 
as slow as you can go,

00:23:03.215 --> 00:23:06.185
nice and slow, all the 
way down, take your time.

00:23:06.185 --> 00:23:09.888
Upper arm bones drop down,
elbow creases toward the sky,

00:23:09.888 --> 00:23:11.991
slow and steady.

00:23:11.991 --> 00:23:15.227
(breathing in and out)

00:23:21.941 --> 00:23:24.837
Eventually, you'll 
release to the ground,

00:23:24.837 --> 00:23:27.172
bring the hands to your 
sides, walk the knees up

00:23:27.172 --> 00:23:30.009
toward the sky, 
feet on the earth.

00:23:32.077 --> 00:23:34.380
Cross right angle over the left.

00:23:34.380 --> 00:23:36.115
Thread the needle 
here, kick your left

00:23:36.115 --> 00:23:39.618
foot up into an 
imaginary wall and squeeze.

00:23:39.618 --> 00:23:43.788
Tuck the chin, 
slightly, breathe deep.

00:23:45.090 --> 00:23:46.425
Close your eyes.

00:23:47.793 --> 00:23:51.063
(breathing in and out)

00:23:58.570 --> 00:24:00.839
Extend the left foot 
up towards the sky,

00:24:00.839 --> 00:24:02.741
stay here for a couple breaths,

00:24:02.741 --> 00:24:04.610
that knee does not 
have to straighten,

00:24:04.610 --> 00:24:08.080
breathe deep, 
feel that shake, that tremble.

00:24:08.080 --> 00:24:09.281
Don't back off.

00:24:09.281 --> 00:24:11.350
So you wanna be 
mindful, of course,

00:24:11.350 --> 00:24:15.754
and careful, safe, 
but can you also

00:24:15.754 --> 00:24:19.325
meet your edge and 
stay there with your breath?

00:24:19.325 --> 00:24:21.193
When we work in this 
way you'll be so surprised,

00:24:21.193 --> 00:24:22.805
look, my legs are 
shaking, I've been here

00:24:22.805 --> 00:24:25.297
a million times and 
when we work in this way

00:24:25.297 --> 00:24:28.400
we really unlock 
such incredible things.

00:24:28.400 --> 00:24:29.789
I'll talk more 
about that in the email,

00:24:29.789 --> 00:24:32.237
I just want you to breathe.

00:24:32.237 --> 00:24:35.507
(breathing in and out)

00:24:36.642 --> 00:24:40.913
And then slowly unravel, 
release the legs and switch,

00:24:40.913 --> 00:24:43.549
left ankle 
crosses over the right.

00:24:43.549 --> 00:24:45.124
(breathing out)

00:24:45.124 --> 00:24:46.885
Thread the needle, 
kick your right foot

00:24:46.885 --> 00:24:48.787
into an imaginary wall.

00:24:49.855 --> 00:24:51.256
And breathe deep.

00:24:53.192 --> 00:24:55.828
Squeeze the legs 
up towards your heart,

00:24:55.828 --> 00:24:57.563
your chest.

00:24:57.563 --> 00:25:00.799
(breathing in and out)

00:25:09.408 --> 00:25:11.810
Extend the right 
leg up towards the sky

00:25:11.810 --> 00:25:13.573
and now be here.

00:25:15.080 --> 00:25:17.816
Breathing, spread the toes.

00:25:17.816 --> 00:25:21.053
(breathing in and out)

00:25:36.034 --> 00:25:38.537
Take one more big inhale here.

00:25:43.909 --> 00:25:47.579
And then exhale, 
slowly unravel and release.

00:25:49.281 --> 00:25:50.983
(clears throat)

00:25:50.983 --> 00:25:52.505
So we have two 
options here, we're gonna come

00:25:52.505 --> 00:25:55.320
to a Happy Baby or Stirrups Pose,

00:25:55.320 --> 00:25:57.156
which we've 
done together before.

00:25:57.156 --> 00:25:59.258
So we grab the 
outer edges of the feet,

00:25:59.258 --> 00:26:02.253
open knees wide and 
then kick one foot up

00:26:02.253 --> 00:26:03.862
and then kick the other foot up.

00:26:03.862 --> 00:26:05.864
And we're kicking the 
feet up towards the sky

00:26:05.864 --> 00:26:08.600
and then we're 
grounding down by pulling some

00:26:08.600 --> 00:26:10.335
weight into the arms.

00:26:10.335 --> 00:26:11.737
If this is not available to you,

00:26:11.737 --> 00:26:14.406
you can always do one at a time.

00:26:14.406 --> 00:26:16.275
The second 
variation or option today

00:26:16.275 --> 00:26:17.927
is to work in Plow Pose.

00:26:17.927 --> 00:26:19.945
And if Shoulder Stand 
is in your practice,

00:26:19.945 --> 00:26:21.480
and you wanna set 
yourself up mindfully

00:26:21.480 --> 00:26:24.492
and carefully, with support,

00:26:24.492 --> 00:26:27.319
I'm all about it, but let's
just be really mindful here.

00:26:27.319 --> 00:26:29.861
So we wanna get into a 
place where we can stay

00:26:29.861 --> 00:26:31.500
and breathe there, 
not hold there,

00:26:31.500 --> 00:26:33.258
but be in the posture.

00:26:33.258 --> 00:26:37.196
So working in 
Happy Baby or Stirrup Pose,

00:26:37.196 --> 00:26:40.098
or Plow variation, we'll 
snuggle the shoulder blades

00:26:40.098 --> 00:26:42.401
underneath the heart space.

00:26:42.401 --> 00:26:46.538
Walk the heels up like 
we're coming into Bridge,

00:26:46.538 --> 00:26:48.440
and you can grab the 
outer edges of your mat

00:26:48.440 --> 00:26:50.242
or press your 
palms into the earth.

00:26:50.242 --> 00:26:52.611
And we'll use a little 
scooping up of the tailbone

00:26:52.611 --> 00:26:56.014
to lift the knees 
up and the toes over.

00:26:56.014 --> 00:26:59.918
And then walk the 
shoulder blades in even more.

00:27:00.786 --> 00:27:03.348
And just check this out, so
you might bend your knees,

00:27:03.348 --> 00:27:05.190
bring the hands to 
the lower back here.

00:27:05.190 --> 00:27:07.402
You might bend 
your knees to start

00:27:07.402 --> 00:27:10.829
and just keep them 
even here, breathing deep.

00:27:10.829 --> 00:27:14.066
(breathing in and out)

00:27:15.567 --> 00:27:18.070
Breathe, breathe, breathe.

00:27:18.070 --> 00:27:21.440
Maybe begin to 
straighten the legs

00:27:21.440 --> 00:27:24.810
maybe begin to interlace the
fingertips and send them down.

00:27:26.493 --> 00:27:28.480
Keep breathing, or if 
you feel like your breath

00:27:28.480 --> 00:27:32.150
is restricted, then 
come out of the posture.

00:27:38.624 --> 00:27:41.126
Careful not to 
turn the neck here.

00:27:41.126 --> 00:27:44.654
Draw your 
knuckles down and away,

00:27:44.654 --> 00:27:47.165
if they're extended.

00:27:47.165 --> 00:27:48.347
Breathe.

00:27:49.601 --> 00:27:50.627
Soft jaw.

00:27:51.603 --> 00:27:54.873
(breathing in and out)

00:27:56.408 --> 00:27:58.677
To come out, bring 
the hands to the earth

00:27:58.677 --> 00:28:00.012
or to the lower back.

00:28:00.012 --> 00:28:03.455
Bend the knees, 
bring them by your ears.

00:28:03.455 --> 00:28:05.918
Then just like you 
did when rolled down,

00:28:05.918 --> 00:28:08.220
slow and in control, 
the best you can,

00:28:08.220 --> 00:28:11.590
taking one little 
vertebrae at a time,

00:28:11.590 --> 00:28:14.593
sliding down, 
have some fun with it.

00:28:19.201 --> 00:28:20.432
And release.

00:28:20.432 --> 00:28:21.767
If we're catching 
up with our friends

00:28:21.767 --> 00:28:23.702
in the Stirrup 
posture, fabulous,

00:28:23.702 --> 00:28:26.338
let's all come 
all the way down now,

00:28:26.338 --> 00:28:28.407
extend the legs out long.

00:28:30.108 --> 00:28:33.345
Windshield wiper 
the toes side to side.

00:28:35.322 --> 00:28:37.616
And bring the feet 
together, arch to arch,

00:28:37.616 --> 00:28:40.452
walk the hands 
underneath your bum,

00:28:40.452 --> 00:28:43.288
snuggle the 
shoulder blades here.

00:28:43.288 --> 00:28:45.424
And you can 
squeeze the legs together,

00:28:45.424 --> 00:28:48.226
point the toes and 
just stay here if you like,

00:28:48.226 --> 00:28:50.896
or we'll press 
into the elbows.

00:28:50.896 --> 00:28:52.414
Again, nice and 
firm in the lower body,

00:28:52.414 --> 00:28:55.000
press in the elbows and 
begin to lift the chest up,

00:28:55.000 --> 00:28:56.768
lift up from your armpit, chest,

00:28:56.768 --> 00:28:59.271
and then maybe if
Fish Pose as you practice,

00:28:59.271 --> 00:29:01.707
you draw the crown of 
the head to the earth.

00:29:01.707 --> 00:29:02.808
Breathe here.

00:29:03.709 --> 00:29:06.979
(breathing in and out)

00:29:12.651 --> 00:29:16.297
Then use an inhale to 
expand as we've been doing

00:29:16.297 --> 00:29:19.124
and then we control an 
exhale to draw the navel down,

00:29:19.124 --> 00:29:22.194
release the head and 
everyone release the legs,

00:29:22.194 --> 00:29:26.365
the arms, center yourself
on the mat if it feels good.

00:29:28.800 --> 00:29:31.136
And come to Shavasana.

00:29:31.136 --> 00:29:34.640
Feel the blood flow in 
your legs and your arms,

00:29:34.640 --> 00:29:35.974
close your eyes,

00:29:37.509 --> 00:29:38.950
see feelingly.

00:29:38.950 --> 00:29:41.620
(breathing out)

00:29:45.704 --> 00:29:47.285
Maybe you part your lips here,

00:29:47.285 --> 00:29:49.955
soften the tongue in your mouth.

00:29:53.832 --> 00:29:55.727
And try to be receptive here,

00:29:55.727 --> 00:29:58.687
be still, try not to fidget.

00:30:06.338 --> 00:30:08.740
So we get really 
good at noticing our arms

00:30:08.740 --> 00:30:12.177
starting to tone 
and things starting

00:30:12.177 --> 00:30:14.579
to lift and 
thoughts starting to change

00:30:14.579 --> 00:30:17.022
and this is what it's all about.

00:30:17.022 --> 00:30:18.984
So here you have 
an opportunity to just

00:30:18.984 --> 00:30:21.871
really feel how the energy

00:30:21.871 --> 00:30:23.168
is moving through your body

00:30:23.168 --> 00:30:25.390
and if that's not 
happening for you,

00:30:25.390 --> 00:30:27.459
that's all good, 
it's just a practice

00:30:27.459 --> 00:30:30.462
of being present 
or receptive to that.

00:30:30.462 --> 00:30:33.598
But take a couple 
more breaths here together,

00:30:33.598 --> 00:30:36.158
so close your eyes and relax.

00:30:36.158 --> 00:30:38.170
Know that this 
time is time well spent.

00:30:38.170 --> 00:30:39.905
Sometimes, this 
time is more precious

00:30:39.905 --> 00:30:42.674
than crunches 
or Side Arm Planks.

00:30:45.373 --> 00:30:48.847
A time for you to 
really recalibrate, restore.

00:31:02.241 --> 00:31:07.268
To find peace and 
clarity from within.

00:31:13.371 --> 00:31:16.274
Honoring the 
practice of yoga asana

00:31:17.876 --> 00:31:20.746
and remembering or learning that

00:31:20.746 --> 00:31:24.683
it is a tool to bring 
us closer with our truth.

00:31:26.955 --> 00:31:29.488
Whether that's through 
meditation or just a quiet

00:31:29.488 --> 00:31:31.590
moment here in Shavasana.

00:31:36.078 --> 00:31:37.395
Thanks for doing the work,

00:31:37.395 --> 00:31:39.498
sharing your time 
and your energy with me.

00:31:41.198 --> 00:31:42.934
Continue to notice how you feel

00:31:42.934 --> 00:31:44.569
throughout the rest 
of the day or the rest

00:31:44.569 --> 00:31:46.571
of the evening.

00:31:46.571 --> 00:31:47.823
Peace.

00:31:47.823 --> 00:31:48.907
Namaste.

00:31:50.414 --> 00:31:53.451
(lively orchestral music)