WEBVTT

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- Howdy do, everyone and welcome

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to your 31 day Yoga Revolution.

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It's day 18 and 
today we practice balance.

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Let's get started.

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(lively orchestral music)

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Alright, let's 
start standing today.

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Great work so far, everyone.

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Today is day 18, 
so we're going to,

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I feel like it's 
time for, first of all,

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a little creaky old floor, and
for a little balancing flow,

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so today's gonna be 
tight, swift, and feel good.

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Stay focused on your breath.

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We're gonna start with a 
little warmup of the ankles,

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so shift your 
weight to one foot,

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doesn't matter which one, 
bring the hands together,

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you can bring them in prayer.

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Start to breathe and 
just rotate one ankle one way

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and then the other.

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And right away, start to create

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a little full body experience.

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Notice how you're 
working on your balance

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and finding support 
from within right away.

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And then we'll 
switch, other ankle,

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one way and then the other.

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Think about drawing 
circles with your toes.

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Fabulous, then shift, we're
gonna shake that foot out,

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shake, shake, shake.

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Really shake the whole leg.

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Let go of the day thus far.

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Look at me, I'm 
gettin' really into it.

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Shake it off and then 
other leg, shake it off,

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nice and easy.

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Just connecting to the muscles

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of the abdominal 
wall here as we balance.

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Woo, alright, and then 
bring the feet together,

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really together, 
and then we'll just take

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the hands for a little ride, 
wrist circles one way.

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And then the other.

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Wonderful, then shake it off.

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Great, then come to 
stand at the head of your mat,

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feet together, and right away
we'll move with the breath.

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Inhale, reach for the sky.

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Feel a big stretch here, 
so we're not just inhaling

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and reaching the 
hands for the sky,

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but we're embodying, 
right, this full body stretch,

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so stretch, stretch, stretch.

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Make the most of this stretch.

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Really tall.

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And then exhale, 
cascade it all the way down.

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Bend the knees generously.

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Bring the belly 
towards the tops of the thighs

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and then take a couple 
seconds here to stretch out,

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stretch out 
through the hips, the legs.

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Let the blood flow 
to your brain here.

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Soften through the shoulders.

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Start to breathe a 
little deeper, fuller.

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And then when you're ready, 
inhale, lift up, halfway.

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Loop the shoulders, pull the
elbows back, find length.

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Exhale, soften and bow.

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Bend the knees, 
fingertips come to the mat.

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We'll slide the left toes back.

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Lower the left knee 
gently down to your yoga mat.

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Inhale, loop the shoulders.

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Look forward.

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Press into the 
top of the back foot.

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Take one more breath here.

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Inhale in.

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Exhale, pull the right 
hip crease back, half splits.

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And as you work here, 
keep your right knee bent.

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So really stretching, 
not just in these muscles

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that get overworked, but in
the big part of the muscle.

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Bend your knee.

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Then rolling through, 
lift your back knee up.

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Inhale, look forward.

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Exhale, plant the palms.

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Step the right toes 
back, our first Plank

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of today's practice, 
nice and strong.

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Clear the thinking mind.

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Stick with your breath.

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Inhale in.

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Exhale, feel free 
to lower the knees here

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and we'll come all 
the way down to the belly.

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Inhale, baby Cobra.

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Lift up through your 
heart, tuck the chin.

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Exhale to release.

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Great, curl the toes under.

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Power up, lift the knees, 
tone the quads.

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When you're ready, inhale, 
press up, top of a pushup.

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Exhale, Downward Facing Dog.

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Take your dog for a little walk.

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Continue to warm 
up through the body.

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So we're playing, 
balancing out yesterday's

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beautiful practice of stillness.

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We're finding a 
little more movement today.

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And then when you're 
ready, step your left toes

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all the way up.

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Lower the back knee.

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Thought I saw a little big.

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And then loop the shoulders, 
open the chest.

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Press into the 
top of your back foot.

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Breathing deep here.

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Inhale in, open the chest.

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And then exhale, send 
the left hip crease back.

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Again, bend that left knee.

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Breathe here.

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To intensify the stretch,
you can reach the fingertips

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towards the 
front edge of your mat.

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Start to really stoke 
the fire, breathe deep.

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And then we'll roll 
on through the left foot.

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Big inhale to open 
your chest, look forward.

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And then lift the back knee.

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Plant the palms, and we 
step the left toes back.

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Plank pose.

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And you can lower the 
knees here if you like.

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Big inhale.

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Exhale, lower all the 
way down to the belly.

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Bring the legs together, 
arch to arch.

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Squeeze the legs together.

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Press into the tops of the feet.

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And this time, swim 
the fingertips around

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to interlace behind your tail.

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Then again, keep trying 
your best to press the tops

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of the feet down into the earth.

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Press the pubic 
bone down into the earth,

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and then draw the 
knuckles towards your heels

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as you slowly lift the chest up.

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Keep the chin 
tucking into the chest here

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and try to lift your 
heart space up a little more.

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Now breathe into your belly.

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And release, gorgeous, hands
come underneath the shoulders.

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Curl the toes under, 
lift the knees, tone the quads.

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Claw into the earth.

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As you inhale, 
press up, strong Plank.

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Exhale to your Downward Dog.

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Alright, we're 
starting to warm up here.

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Again, give your 
thinking mind a break.

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Check in with your breath.

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Check in with your body.

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And when you're ready, inhale,
lift the right leg up high.

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Today bend the right knee.

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And then turn your right 
toes over towards the left.

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Try to keep the hips 
level, so if you want

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to take a moment to stretch 
here, really stretch, you can,

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but then try to 
keep the hips level

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and try to press 
into both palms evenly.

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Again, welcoming 
stability to the joints here.

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Inhale in.

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Exhale, right 
knee to right tricep.

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Gaze straight down.

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So upper body's in Plank.

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Inhale, Three-legged Dog.

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Exhale, step it all the 
way up and into your lunge.

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Lower the back knee.

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Inhale, fingertips 
reach forward, up, and back.

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Big stretch here.

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Exhale, bend the elbows,
thumbs back, pinkies forward.

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Then inhale to rise up.

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And exhale, all 
the way back down.

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Curl the back toes under.

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Open the chest, inhale.

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Exhale, step it back.

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You can move 
through a vinyasa here

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or take it straight 
to Downward Facing Dog.

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That's where we'll meet.

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Big breaths.

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When you're ready, 
drop the right heel down

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and inhale, lift the left leg
up high, Three-legged Dog.

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Press into both palms evenly.

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Then bend the left knee.

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And open, left toes 
over towards the right.

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So you can stack the 
hips here if it feels good

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for a second, but then 
make sure you're not dumping

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all your weight 
into your right shoulder.

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So square it off.

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Find the integrity.

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Then pressing 
into your fingertips,

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think about 
drawing a line up and over,

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so instead of cutting through,

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go all the way up, 
draw a big rainbow

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with the left knee 
all the way up and over

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to the left tricep.

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Gaze straight down.

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Press away from your yoga mat.

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Then inhale, Three-legged Dog.

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Nice work, exhale, step it all
the way up into your lunge.

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Lower the back knee and inhale,
sweep the arms forward, up,

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and back, big breath here.

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Exhale, bend the elbows.

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Thumbs back, pinkies forward.

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Really lift up 
through your chest.

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Then inhale, head over 
heart, heart over pelvis.

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Hug the lower ribs in.

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And exhale, all 
the way back down.

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Awesome work.

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Curl the back toes under.

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Inhale, look forward.

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Exhale, plant the palms.

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You move through a vinyasa here

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or go straight to Downward Dog.

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Yogi's choice.

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Moving with your breath.

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Big inhale to open your heart.

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Big exhale to send it back.

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Nice work.

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Now, here we go, press into
both palms evenly in Down Dog.

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Then hug 
everything to the midline.

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Use your imagination to 
really hug into that center

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plumb line, and 
slowly see if you can reach

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your right 
fingertips all the way up

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to touch your heart space.

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Then release it down.

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Left fingertips, see if 
you can do it without moving

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the hips, touch your heart.

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And release.

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And right.

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And release.

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And left.

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Woo, it's tricky.

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And one more time on each side.

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Try to keep your hips 
where they are in space.

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And one more time.

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Fabulous, lower the knees.

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Take a break, 
Child's Pose, or you can move

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through a vinyasa.

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So you move through a vinyasa
or you're in Child's Pose.

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Wherever you are, 
you're breathing.

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And then we'll meet in 
a little Hero variation.

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So, lower your knees, 
come here or roll up

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from Child's Pose, come here.

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This is where we'll meet.

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Send your left hand, 
palm face up on top of your,

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excuse me, your right 
hand on top of your left,

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and then lift up 
through the armpit chest.

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Breathe deeply.

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Nice, even breaths.

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Then slowly walk the 
knees as wide as your yoga mat,

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a little love for the wrists,

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we're gonna swim 
the fingertips around,

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so right fingertips are 
gonna go towards the right.

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We open that pickle 
jar we've been doing,

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and then to the left.

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And then we're gonna come down
to the earth with the hands,

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and if this is too much, 
you can lift the bum

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to ease up on the 
stretch but in time

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you might be able to send 
the hips all the way back.

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Now open the chest, 
play with that rotation

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of the shoulders, so we're
not here, but we're dropping

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it down, plug it in.

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And then let's balance 
out whatever might need

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a little tending to.

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Sometimes we don't 
even have to ID it.

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We just come into the 
moment, clear the channels

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with awareness and with breath.

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So big inhale.

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Exhale, 
lion's breath, tongue out.

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(exhaling breath)

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And so you inhale, 
find that buoyancy,

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and the exhale, you draw 
it in as we've been doing,

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hugging all the muscles of
the abdominal wall in, in, in.

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Stick your tongue out 
and look up at the sky

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or your third eye.

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Your inner teacher, 
your point of intuition.

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Let's do it, keep pressing
away from your fingerprints.

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Inhale in.

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Exhale, 
lion's breath, don't be shy.

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Great, one more on the exhale.

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Really plug those shoulders in.

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Big inhale.

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Have some fun and exhale.

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(laughs)

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And then release.

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Fabulous.

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Walk the hands out.

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Walk the knees in.

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Downward Facing Dog.

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Wonderful.

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Big inhale to lift 
the right leg up high.

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Exhale, knee to nose.

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Cross the right ankle over the
top of the left thigh here.

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Send your hips back, 
Downward Dog.

00:12:19.839 --> 00:12:20.974
Peek at me if you need to.

00:12:20.974 --> 00:12:22.108
Breathing deep.

00:12:22.108 --> 00:12:24.110
Tug the 
shoulders in, you got this.

00:12:24.110 --> 00:12:25.872
Inhale in.

00:12:25.872 --> 00:12:29.048
Exhale to release, knee to nose.

00:12:29.048 --> 00:12:31.517
Inhale, right leg up high.

00:12:31.517 --> 00:12:35.154
Exhale, all the way 
up and into your lunge.

00:12:35.154 --> 00:12:36.589
Lower the back knee.

00:12:36.589 --> 00:12:39.993
Inhale, sweep the arms up 
and overhead, you got this.

00:12:39.993 --> 00:12:42.328
And then exhale, 
thumbs back, pinkies forward.

00:12:42.328 --> 00:12:44.998
Open the chest, bend the elbows.

00:12:46.065 --> 00:12:48.434
Inhale, lift your heart.

00:12:48.434 --> 00:12:50.169
Exhale, rain it down.

00:12:51.137 --> 00:12:53.172
Plant the palms, 
lift the back knee.

00:12:53.172 --> 00:12:55.008
You can move through a flow here

00:12:55.008 --> 00:12:57.277
or straight to 
Downward Facing Dog.

00:12:57.277 --> 00:12:58.745
Move with your 
breath, just depends on

00:12:58.745 --> 00:13:00.713
your energy level today.

00:13:03.416 --> 00:13:06.686
From Downward Dog, 
take an inhale.

00:13:06.686 --> 00:13:07.990
And exhale.

00:13:08.888 --> 00:13:12.525
And then on your next inhale,
lift the left leg up high.

00:13:12.525 --> 00:13:14.293
Exhale, knee to nose.

00:13:15.995 --> 00:13:18.064
Cross the left ankle over 
the top of the right thigh

00:13:18.064 --> 00:13:22.001
and send the hips 
back again, Down Dog.

00:13:22.001 --> 00:13:24.771
You got this, big breath in.

00:13:24.771 --> 00:13:26.939
Then exhale, knee to nose.

00:13:28.041 --> 00:13:30.843
Inhale, Three-legged Dog.

00:13:30.843 --> 00:13:33.413
And exhale, step it all 
the way up into your lunge.

00:13:33.413 --> 00:13:35.148
Lower the back knee down.

00:13:35.148 --> 00:13:37.283
Big breath as you 
sweep the fingertips

00:13:37.283 --> 00:13:39.185
forward, up, and back.

00:13:39.185 --> 00:13:40.920
And then exhale, 
open your heart.

00:13:40.920 --> 00:13:42.288
Lift up from the pelvic floor.

00:13:42.288 --> 00:13:43.523
Find the opposition.

00:13:43.523 --> 00:13:45.858
Balance out those 
two opposing forces

00:13:45.858 --> 00:13:47.727
as you lift your chest.

00:13:47.727 --> 00:13:50.530
And then inhale, 
tuck the chin, reach up.

00:13:50.530 --> 00:13:52.331
Exhale, rain it down.

00:13:52.331 --> 00:13:54.934
Plant the palms, 
curl the back toes under.

00:13:54.934 --> 00:13:56.936
Straight to Down Dog 
or you move through

00:13:56.936 --> 00:13:58.958
a little vinyasa here.

00:14:06.345 --> 00:14:08.414
In Down Dog, we're 
gonna walk the hands

00:14:08.414 --> 00:14:11.117
all the way towards the toes.

00:14:12.452 --> 00:14:13.920
So you'll walk your 
hands all the way to the toes.

00:14:13.920 --> 00:14:17.724
I'm gonna come to the 
center of my mat just for you,

00:14:17.724 --> 00:14:18.958
but you can end up wherever.

00:14:18.958 --> 00:14:21.094
And then you're gonna 
walk the fingers, the hands

00:14:21.094 --> 00:14:25.031
under your toes, 
so that the toes meet

00:14:25.031 --> 00:14:27.233
right where the 
wrist creases are.

00:14:27.233 --> 00:14:29.368
And you can stand a 
little wide for more stability.

00:14:29.368 --> 00:14:32.238
And then wiggle your 
toes and rock front to back.

00:14:32.238 --> 00:14:34.407
Shake the head loose here.

00:14:35.508 --> 00:14:37.777
We'll be here 
for a couple breaths.

00:14:37.777 --> 00:14:39.979
Nice, therapeutic posture.

00:14:39.979 --> 00:14:41.347
Bring the breath.

00:14:41.347 --> 00:14:44.650
(exhaling and inhaling)

00:14:55.294 --> 00:14:59.866
And then slowly releasing
one hand and then the other.

00:14:59.866 --> 00:15:03.636
Bend the knees, 
inhale, halfway lift.

00:15:03.636 --> 00:15:05.571
Exhale, soften and bow.

00:15:05.571 --> 00:15:09.742
Keep those soft knees as 
you roll it all the way up.

00:15:13.079 --> 00:15:16.115
Loop the shoulders, 
lift the chest.

00:15:16.115 --> 00:15:18.618
Take a deep breath in.

00:15:18.618 --> 00:15:20.453
And a long breath out.

00:15:23.723 --> 00:15:26.559
Great, draw your hands 
together at your heart.

00:15:26.559 --> 00:15:28.861
And slowly, bring 
the feet together,

00:15:28.861 --> 00:15:32.398
and nice and slow, lift 
the right knee up again.

00:15:32.398 --> 00:15:33.699
Careful not to 
catch it right away,

00:15:33.699 --> 00:15:36.035
so we're working 
these muscles nice and slow,

00:15:36.035 --> 00:15:39.639
maybe even you lift it 
up and down a couple times.

00:15:39.639 --> 00:15:42.275
And then when you're ready,
we have a couple options here.

00:15:42.275 --> 00:15:45.478
So we can practice in Tree
again, maybe keeping the toe

00:15:45.478 --> 00:15:48.514
on the earth, below the knee,
or grabbing and bringing

00:15:48.514 --> 00:15:50.082
it above the knee.

00:15:50.082 --> 00:15:53.853
Or, another variation 
for today is we might

00:15:53.853 --> 00:15:57.056
lift the knee, cross the 
right ankle over the left.

00:15:57.056 --> 00:15:59.425
You can even use your hands
to lift it up a little bit.

00:15:59.425 --> 00:16:02.862
Keep active toes if you're
gonna practice this variation.

00:16:02.862 --> 00:16:05.331
And then we lift the heart.

00:16:05.331 --> 00:16:08.134
Squeeze everything 
into the midline.

00:16:08.134 --> 00:16:09.902
So really we're 
balancing the energy.

00:16:09.902 --> 00:16:12.104
We're using the 
balancing posture to play with

00:16:12.104 --> 00:16:15.474
all this sun and 
moon energy, right,

00:16:15.474 --> 00:16:17.176
the masculine, the feminine.

00:16:17.176 --> 00:16:20.446
I always talk about it 
as places where we can lift

00:16:20.446 --> 00:16:23.115
and places where we can ground.

00:16:23.115 --> 00:16:27.220
So you can stay here or 
maybe you're working in Tree.

00:16:27.220 --> 00:16:29.088
If you'd like to go 
a little deeper today,

00:16:29.088 --> 00:16:32.091
loop the shoulders, keep your
heart lifted, active toes,

00:16:32.091 --> 00:16:36.395
maybe you take it 
over into the forward fold.

00:16:36.395 --> 00:16:39.532
Whatever variation, 
you're breathing deeply.

00:16:39.532 --> 00:16:41.500
If you're in the Forward Fold, 
you'll want to practice

00:16:41.500 --> 00:16:46.372
a toe stand, you might 
lift the left heel, come down,

00:16:46.372 --> 00:16:49.041
keep that piece of paper
between your bum and your heel,

00:16:49.041 --> 00:16:50.943
so find that lift, 
and then you'll work

00:16:50.943 --> 00:16:53.679
to bring the 
hands together here.

00:16:54.647 --> 00:16:56.482
Okay, there's also 
an arm balance here.

00:16:56.482 --> 00:16:59.318
You can plant the palms, 
work to bring your leg

00:16:59.318 --> 00:17:00.753
up to a little shelf here.

00:17:00.753 --> 00:17:02.889
So we are working in 
all different levels,

00:17:02.889 --> 00:17:06.459
all different 
energy levels, that is.

00:17:06.459 --> 00:17:10.128
Exploring who we are 
and where we are today.

00:17:12.397 --> 00:17:13.799
Big hip opener here.

00:17:13.799 --> 00:17:15.067
Please breathe deep.

00:17:15.067 --> 00:17:18.570
Careful not to grip in the toes.

00:17:18.570 --> 00:17:21.840
And then slowly make your 
way back to Mountain Pose.

00:17:21.840 --> 00:17:25.778
Nice and slow, being 
mindful the whole way through.

00:17:25.778 --> 00:17:28.881
Then everyone, 
kick your right leg out,

00:17:28.881 --> 00:17:31.918
as if you're kicking your
foot into a wall, hi-yah.

00:17:31.918 --> 00:17:33.753
And then release, woo.

00:17:35.087 --> 00:17:36.155
Shake it off.

00:17:38.925 --> 00:17:40.155
Other side.

00:17:41.027 --> 00:17:43.529
So we're working in Tree Pose.

00:17:43.529 --> 00:17:46.666
Lift the left knee 
up couple times, engage.

00:17:46.666 --> 00:17:49.168
Create a full body experience.

00:17:50.269 --> 00:17:51.804
So again, what I mean 
by that is we're not just

00:17:51.804 --> 00:17:54.840
grabbing and 
hoisting and then holding,

00:17:54.840 --> 00:17:57.209
and praying for dear life.

00:17:57.209 --> 00:18:01.863
We're really 
coming to the role

00:18:01.863 --> 00:18:06.085
of the observer,

00:18:06.085 --> 00:18:07.987
observing how we get 
in and out of things,

00:18:07.987 --> 00:18:11.557
what needs listening, 
what needs connecting,

00:18:11.557 --> 00:18:13.759
what needs balancing?

00:18:13.759 --> 00:18:16.429
We're working in Tree Pose or
you can cross the left ankle

00:18:16.429 --> 00:18:17.496
over the right thigh.

00:18:17.496 --> 00:18:19.398
Feel free to use your hands.

00:18:19.398 --> 00:18:20.399
Active feet.

00:18:22.635 --> 00:18:23.803
Strong breath.

00:18:25.171 --> 00:18:29.709
And then maybe you stay there,
holding onto your focus.

00:18:29.709 --> 00:18:32.545
Or maybe you take 
it into a Forward Fold.

00:18:32.545 --> 00:18:35.147
Soft bend in that standing leg.

00:18:35.147 --> 00:18:36.415
Breathing deep.

00:18:38.918 --> 00:18:40.820
There's a lot going on here
and every side is different,

00:18:40.820 --> 00:18:43.589
so be present, maybe 
it's an arm balance for you.

00:18:43.589 --> 00:18:46.258
Maybe it's coming 
down to the toe stand,

00:18:46.258 --> 00:18:49.962
but whatever it is, 
nice, present, full breath.

00:18:49.962 --> 00:18:54.133
If your breath gets restricted,
come out, ease up.

00:18:55.167 --> 00:18:56.527
Be sweet.

00:19:06.879 --> 00:19:09.415
Then wherever you are, 
take one more big inhale in

00:19:09.415 --> 00:19:12.485
and use your exhale to 
connect to your standing foot

00:19:12.485 --> 00:19:14.453
and slowly roll back up.

00:19:14.453 --> 00:19:17.723
Then everyone inhale, paint
the wall with your left foot,

00:19:17.723 --> 00:19:18.958
paint the wall.

00:19:20.226 --> 00:19:23.162
And we come back to Tadasana.

00:19:23.162 --> 00:19:24.263
Awesome work.

00:19:25.297 --> 00:19:28.000
Bring the feet together, 
shake it out if you need to.

00:19:28.000 --> 00:19:30.569
Big inhale to lift your heart.

00:19:30.569 --> 00:19:33.906
Big exhale to relax 
your shoulders down.

00:19:36.709 --> 00:19:38.878
Inhale, reach for the sky.

00:19:40.680 --> 00:19:42.782
And exhale, forward fold.

00:19:45.785 --> 00:19:48.988
You're gonna walk your hands
out to Downward Facing Dog.

00:19:48.988 --> 00:19:50.790
So you just get centered on
your mat wherever you are,

00:19:50.790 --> 00:19:52.692
nice and soft and easy.

00:19:57.096 --> 00:19:59.865
And we'll from here, 
big inhale as you shift forward

00:19:59.865 --> 00:20:02.134
into Plank, last Plank.

00:20:02.134 --> 00:20:05.938
And then exhale, lower 
all the way down to the belly.

00:20:05.938 --> 00:20:08.641
Bring the feet together, 
legs together, squeeze.

00:20:08.641 --> 00:20:10.176
Interlace the fingertips behind.

00:20:10.176 --> 00:20:12.411
This time opposite thumb 
on top than you did before,

00:20:12.411 --> 00:20:13.579
so the weird one.

00:20:13.579 --> 00:20:16.215
Press into your 
foundation and inhale,

00:20:16.215 --> 00:20:18.451
draw the knuckles away, 
open the chest.

00:20:18.451 --> 00:20:22.621
Breathe into your belly here, 
big balloon breaths.

00:20:27.493 --> 00:20:30.796
And then here we go, chest
lifts back, throat lifts back,

00:20:30.796 --> 00:20:34.300
and then maybe 
send your gaze forward.

00:20:34.300 --> 00:20:36.335
And release everything.

00:20:36.335 --> 00:20:39.739
Awesome, you're gonna 
turn to rest on your right ear.

00:20:39.739 --> 00:20:41.874
Let your hands release 
and then let your big toes

00:20:41.874 --> 00:20:44.610
come together and your 
heels splay out left to right.

00:20:44.610 --> 00:20:45.845
Relax your shoulders.

00:20:45.845 --> 00:20:47.279
Should feel good here.

00:20:47.279 --> 00:20:50.149
You can even shake the 
hips a little side to side

00:20:50.149 --> 00:20:51.550
if it feels good.

00:20:52.485 --> 00:20:53.752
Start to relax.

00:20:56.021 --> 00:20:57.289
Shake the hips.

00:21:00.593 --> 00:21:01.718
Wonderful.

00:21:03.562 --> 00:21:07.466
Then turn onto your left ear,
even it out, shake the hips.

00:21:07.466 --> 00:21:10.402
Listen to the 
sound of your breath.

00:21:14.273 --> 00:21:18.110
Wonderful, slide the hands back
up underneath the shoulders.

00:21:18.110 --> 00:21:20.446
Bring the head back to center.

00:21:20.446 --> 00:21:24.358
We'll come up 
through tabletop position.

00:21:25.818 --> 00:21:29.188
And then swing the legs around.

00:21:29.188 --> 00:21:31.190
Send both legs out long.

00:21:36.762 --> 00:21:39.265
Heels as wide as your yoga mat.

00:21:39.265 --> 00:21:40.966
When you're ready, 
sit up nice and tall.

00:21:40.966 --> 00:21:45.204
So for a lot of people just
sitting up tall here is active.

00:21:45.204 --> 00:21:47.973
If you need more, 
lift the heels.

00:21:49.175 --> 00:21:53.512
And if you need more, press
into the palms, lift your bum.

00:21:53.512 --> 00:21:56.248
It's helpful to 
have blocks here.

00:21:57.483 --> 00:21:58.884
Maybe you do 
that a couple times.

00:21:58.884 --> 00:22:02.821
Maybe you're just 
working with the breath here.

00:22:07.726 --> 00:22:12.031
Wonderful, then draw the
left heel in, Janu Sirsasana.

00:22:12.031 --> 00:22:16.268
We'll send our center to 
look past the right toes,

00:22:16.268 --> 00:22:18.103
so I'll shift my 
weight here a little bit.

00:22:18.103 --> 00:22:19.171
So you pull the 
right hip crease back,

00:22:19.171 --> 00:22:21.207
so you're 
facing your right toes.

00:22:21.207 --> 00:22:23.576
Then inhale, reach for the sky.

00:22:23.576 --> 00:22:26.078
And exhale, think up and over.

00:22:26.078 --> 00:22:28.647
Fold, you can grab the 
outer edge of your foot.

00:22:28.647 --> 00:22:30.216
You can grab your shin.

00:22:30.216 --> 00:22:32.384
Use your hands 
to frame the ankle.

00:22:32.384 --> 00:22:33.485
Breathe here.

00:22:34.954 --> 00:22:36.373
Active toes.

00:22:44.296 --> 00:22:47.199
Then stay here, 
carefully bring your right elbow

00:22:47.199 --> 00:22:50.669
or your right arm to 
the inseam of your leg.

00:22:50.669 --> 00:22:52.972
Sometimes it's nice 
to lift the earth up

00:22:52.972 --> 00:22:56.008
with a block here, but 
for the Yoga Revolution,

00:22:56.008 --> 00:22:57.977
I've decided to 
not use the blocks

00:22:57.977 --> 00:23:00.946
since not everyone has them,
so we can just work here.

00:23:00.946 --> 00:23:03.148
So if you're feeling 
like it's a bit tough,

00:23:03.148 --> 00:23:04.583
you can bring 
the elbow to the foot

00:23:04.583 --> 00:23:06.552
even as a little lift.

00:23:06.552 --> 00:23:07.566
And we're gonna open up,

00:23:07.566 --> 00:23:11.156
left fingertips up 
towards the sky.

00:23:11.156 --> 00:23:13.125
Find that maybe here.

00:23:13.125 --> 00:23:15.394
And you might just stay here
feeling big, grand stretch

00:23:15.394 --> 00:23:17.663
in the left side body, 
open through the heart.

00:23:17.663 --> 00:23:19.932
Or you might 
take it up and over.

00:23:19.932 --> 00:23:22.301
And you might even be 
able to grab your foot one day,

00:23:22.301 --> 00:23:24.637
especially with that 
block and breathe here.

00:23:24.637 --> 00:23:26.372
So just check it out, 
one more breath

00:23:26.372 --> 00:23:28.718
or two here, exploring.

00:23:32.211 --> 00:23:35.114
And then release, 
come back to center,

00:23:35.114 --> 00:23:37.583
and we'll switch the legs out.

00:23:37.583 --> 00:23:38.851
So drawlll.

00:23:38.851 --> 00:23:41.120
Whoa, talk about a drawl.

00:23:41.120 --> 00:23:42.721
Draw the right heel in.

00:23:42.721 --> 00:23:44.947
Extend the left leg out long.

00:23:44.947 --> 00:23:49.261
And then shift your weight so
you're facing your left toes.

00:23:49.261 --> 00:23:50.529
And take a deep breath in.

00:23:50.529 --> 00:23:52.031
Reach for the sky.

00:23:53.008 --> 00:23:57.369
Move with your breath, think
up and over as you exhale.

00:23:57.369 --> 00:23:58.973
Play here.

00:23:59.505 --> 00:24:00.572
Stay present.

00:24:06.512 --> 00:24:10.082
Top of the right 
thighbone is melting down.

00:24:11.984 --> 00:24:14.019
Top of the left 
thighbone's melting down.

00:24:14.019 --> 00:24:15.654
(laughs)

00:24:15.654 --> 00:24:17.823
Take one more breath here.

00:24:19.892 --> 00:24:22.428
Then shift your left 
elbow towards the inseam.

00:24:22.428 --> 00:24:24.163
You might even 
lift it up onto the foot

00:24:24.163 --> 00:24:26.231
or maybe on the thigh.

00:24:26.231 --> 00:24:27.566
If you have a block, 
you can grab it

00:24:27.566 --> 00:24:29.101
and put it underneath.

00:24:29.101 --> 00:24:31.270
Then here we go, 
inhale, opening up,

00:24:31.270 --> 00:24:33.339
right fingertips 
towards the sky.

00:24:33.339 --> 00:24:35.708
You might just stay 
here using that inhale

00:24:35.708 --> 00:24:38.043
to find buoyancy, expansion.

00:24:39.878 --> 00:24:44.049
And you might take it 
all the way up and overhead.

00:24:46.285 --> 00:24:49.221
Spiral your 
heart towards the sky.

00:24:49.221 --> 00:24:50.923
Pull your right thumb back.

00:24:50.923 --> 00:24:52.524
Inhale.

00:24:52.524 --> 00:24:53.726
Big stretch, be mindful.

00:24:53.726 --> 00:24:57.529
As you exhale, 
release all the way back down.

00:24:57.529 --> 00:24:58.630
Awesome work.

00:24:58.630 --> 00:25:01.967
Bring both feet 
together, heels together.

00:25:01.967 --> 00:25:03.001
Grab the ankles.

00:25:03.001 --> 00:25:05.604
Open the feet like a 
book here and then inhale,

00:25:05.604 --> 00:25:08.307
hug the heels in as 
close as they can get

00:25:08.307 --> 00:25:12.311
without you finding 
curvature in the spine.

00:25:12.311 --> 00:25:13.712
So may not be that close.

00:25:13.712 --> 00:25:15.180
May be far out.

00:25:15.180 --> 00:25:16.482
Far out, dude.

00:25:16.482 --> 00:25:17.316
Inhale.

00:25:18.384 --> 00:25:20.037
And exhale.

00:25:20.953 --> 00:25:23.989
Big inhale, lift 
your chest even more.

00:25:23.989 --> 00:25:25.224
And big exhale.

00:25:26.125 --> 00:25:29.895
One more time, lift 
your heart even more.

00:25:29.895 --> 00:25:32.931
Ground down 
through the tops of thighs.

00:25:32.931 --> 00:25:34.500
And then we'll release.

00:25:34.500 --> 00:25:35.501
Awesome work.

00:25:35.501 --> 00:25:37.636
Come onto your back.

00:25:37.636 --> 00:25:42.274
Windshield wiper the knees
back and forth a little bit,

00:25:42.274 --> 00:25:45.043
side-to-side, and then
we're gonna move into

00:25:45.043 --> 00:25:47.913
a reclined twist, 
and it's your choice

00:25:47.913 --> 00:25:51.116
if you want it to 
be heavy and still

00:25:51.116 --> 00:25:52.985
or if you want 
it to find movement.

00:25:52.985 --> 00:25:54.953
So you'll lift the knees 
up and you'll either pause

00:25:54.953 --> 00:25:56.155
to one side and then the other,

00:25:56.155 --> 00:26:00.325
or you'll keep rocking 
back and forth, back and forth.

00:26:11.837 --> 00:26:13.806
And come back to center.

00:26:13.806 --> 00:26:16.375
Extend the legs out long.

00:26:16.375 --> 00:26:17.242
Tuck the chin.

00:26:17.242 --> 00:26:20.512
Lengthen through 
the back of the neck.

00:26:20.512 --> 00:26:24.450
And bring your arms 
gently to rest at your side.

00:26:24.450 --> 00:26:25.951
Get situated here.

00:26:27.252 --> 00:26:28.754
Maybe snuggle 
the shoulder blades

00:26:28.754 --> 00:26:30.989
underneath your heart space.

00:26:30.989 --> 00:26:33.492
Soften through the 
fingertips and toes.

00:26:33.492 --> 00:26:35.994
Take a deep breath in.

00:26:35.994 --> 00:26:38.764
And exhale out 
through the mouth.

00:26:40.032 --> 00:26:42.034
Inhale, lots of love in.

00:26:44.036 --> 00:26:46.138
Exhale, lots of love out.

00:26:48.440 --> 00:26:50.275
Thank you so much 
for sharing your time

00:26:50.275 --> 00:26:51.810
and your energy with me.

00:26:51.810 --> 00:26:53.846
We are killin' it together.

00:26:53.846 --> 00:26:56.281
So wonderful to be on 
this journey with you.

00:26:56.281 --> 00:26:57.316
I'll see you tomorrow.

00:26:57.316 --> 00:26:59.151
Great work today.

00:26:59.151 --> 00:26:59.985
Namaste.

00:27:00.886 --> 00:27:05.023
(lively orchestral music)