WEBVTT

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- Hey everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 25, my, my, my,

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and today we 
have a root practice.

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Let's get started.

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(lively orchestral music)

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Alrighty my friends, 
let's begin in Sukhasana today.

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Come into your seat.

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Sit up nice and tall.

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If you're here with 
me now, I bow to you.

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We have a week 
left in our journey.

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Of course we have a 
big journey at hand,

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but a week left in our

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Yoga Revolution 
exploration together

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and I'm so honored 
that you're still here.

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This last week 
is really special.

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So today's 
practice is more compact.

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So we wanna honor the time
that we're taking on the mat

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by jumping right into 
a nice, conscious breath.

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So sit up nice and tall.

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Take a deep breath in.

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And feel, as you exhale, 
your shoulders relax,

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and close your eyes and just
feel the weight of your hips

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really grounding down, 
sinking down into the earth.

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So there's really no, 
as we learned yesterday,

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task to master here, 
save for this opportunity

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to really just be 
present and to embrace

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the process or the practice.

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So if I say something that
doesn't really resonate with you

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like, "Let your hips grow heavy"

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or "melt your 
hips into the earth,"

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or "wrap this, wrap that, 
send breath to your bone,"

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whatever, remember 
that it's a practice

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so how you tackle that, 
well how you take that cue,

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what you do with it 
is entirely up to you.

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So that would be a 
great thing to consider

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throughout 
today's root practice.

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Just really 
grounding in the process.

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So continue to deepen 
your breath here and again,

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use the exhale to 
relax your shoulders

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and allow your hips, 
your legs to grow heavy.

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You might see your sits bones
pressing down into the earth

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like two pushpins as 
you start to lift up through

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the center 
plumb line, the spine.

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Wonderful, then when 
you're ready, draw the hands

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to the heart, try to 
maintain this awareness

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of just a 
heaviness in the lower body

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and a lightness or a 
lift in the upper body.

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As you bow chin to chest, 
head to heart or head to hands.

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Feel that stretch in 
the back of the neck.

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Activate through 
the upper back body.

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And here we kind of 
bow to the big picture.

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And start to draw some energy
up from your pelvic floor

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right where that root 
chakra is if that's your thing

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and for everyone 
it's just this awareness

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at the base of the spine, 
and then drawing energy

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all the way up as 
you slowly roll up,

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tuck the chin into the chest.

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And sit up nice and tall.

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Interlace the fingertips.

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Keep this lift best you can
all the way up, up, up, up, up

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from the root as you 
interlace the fingertips

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and press the palms forward.

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Plug the shoulders in, 
then reach the pinkies

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up, and then back.

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Big stretch here.

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So, there's a tendency to 
just kind of arch the back

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and let it all spill out.

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See if you can hug the lower
ribs in and feel this lift

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from the pelvic 
floor, Mula Bandha,

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or this just awareness, this
engaging quality in the muscles

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of the pelvic 
floor or this awareness

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in the base of the spine, 
the root chakra area,

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which is about security.

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Inhale, slowly without 
crunching the back of the neck

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look up or 
another way to think of it

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is to carve a line 
with the nose and look

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towards your thumbs, 
and then use an exhale

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♫ To release

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And fingertips are 
gonna come slightly behind

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the hip points here.

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Actually let's walk 'em behind
the hip points for sure.

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So we can find that lift 
up through the armpit chest.

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Then once again, lift 
up from the pelvic floor.

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Left ear over 
left shoulder here.

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Press away from your yoga 
mat with your fingerprints

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and with the outer 
edges of your feet.

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Or press away from the earth.

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So big stretch in the 
right side of the neck.

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Then lift it back 
up through center.

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Connect head over heart, 
heart over pelvis.

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And then right ear 
over the right shoulder.

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Again, press 
away from the earth.

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So we're aware of 
what's goin' on in the feet.

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And then back to 
center then we'll release

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and come forward onto all fours.

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Take your time getting there.

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When you arrive, 
take a couple Cat-Cows.

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Moving with your breath.

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And then after a 
couple rounds of Cat-Cow,

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make your way to 
Downward Facing Dog.

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Give the thinking mind a break.

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Stay present.

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Hips up high.

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We start to take our 
dog for a little walk.

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Really rooting into 
all of the fingerprints.

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Pressing into the knuckles.

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Kind of suctioning up 
through the center of the palm

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and then pressing into 
the base nice and strong.

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And here we go, 
when you're ready,

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inhale, come up 
onto the tippy tip toes,

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really lift 
from the hip creases.

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Lift your heels up.

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Press away from your 
yoga mat with your palms.

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Try to melt your heart towards
the tops of your thighs

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just for this action here.

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Lift the hip creases even more.

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Inhale.

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Exhale, slowly 
lower the heels down.

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Two more times, inhale.

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Lift it up, 
lift as high as you can go.

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Exhale, lower the heels.

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One more, you got this.

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Press into the palms.

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Shoulders to upper arm bones
wrap around, we got this.

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One more breath, 
melt your heart back.

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This is great if you're 
working on handstanding.

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And then exhale, 
heels to the mat, awesome work.

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Walk the big toes together.

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Then inhale, 
lift the right leg up high.

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

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Pivot on the 
back foot, Warrior I.

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Inhale, reach for the sky.

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Strong legs here, 
feel the power of that back foot.

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Big breath in.

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Big breath out, come 
all the way back down.

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Downward Facing Dog, 
step the right toes back.

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Hips up high.

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Lift the heels.

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Press into your tippy tip toes.

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Inhale, lift, lift, lift, lift.

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Exhale, ground.

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Inhale, lift from 
the base of the spine.

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Find length 
through the crown, lift.

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And exhale, ground.

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One more time.

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Big inhale, lift, lengthen.

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And exhale, ground, beautiful.

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Walk the big toes together.

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Inhale, lift the 
left leg up high.

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Exhale, step it 
all the way through.

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Pivot on the 
back foot, Warrior I.

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Feel the power of that back foot

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as you rise up strong, 
that scissor effect as you lift,

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lift, lift up through 
the center channel.

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Inhale, send the 
fingertips up high.

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Tap into that inner smile here.

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Big breath.

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And exhale, release.

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Plant the palms, 
Downward Facing Dog.

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One more time here, we got this.

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So we're not just 
moving the ankles, the feet,

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the heels, create a 
full body experience,

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a big one-loving 
working big machine.

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(laughs)

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I'm a machine!

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So what I mean by that 
is it's all working as one.

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As I suction the palms, 
I lift the heels, I draw up

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from the pelvic floor, nice
and stable in the shoulders,

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all this beautiful work I've
been doing in the shoulders.

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Lift, melt the heart back.

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Inhale and exhale, lower.

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Two more times, inhale, lift.

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Maybe walk the 
toes a little closer.

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And exhale, lower.

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And one more time, inhale, lift.

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And exhale, lower.

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Child's Pose.

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Lower the knees.

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Take a rest.

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Forehead comes to the mat.

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Listening to the 
sound of your breath here.

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Great, reach the 
fingertips all the way up.

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Come back to all fours.

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Downward Facing Dog.

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When you're ready, 
big inhale to look forward.

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Exhale to make 
your way to the top.

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Now you can 
practice bending the knees

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and giving it a hop, lifting.

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A friend of mine gave 
me the great cue of lifting

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your butt cheeks when 
you do that, it really helps.

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As you inhale, look forward.

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Exhale, claw through 
the fingertips and lift

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the butt cheeks to hop, but
you can just walk or step too.

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I'll meet ya in Forward Fold.

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When you're ready, 
bend the knees,

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tuck the chin into the 
chest and slowly roll it up.

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And as you roll up, 
really see if you can draw

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energy up from the 
arches of the feet today,

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pressing into all 
four corners of your foot.

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And you can really feel 
this idea that we mention

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a lot in yoga, 
this idea of rooting to rise,

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so this kind of rebound.

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And if you can't feel it, 
just again, practice, play.

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This idea of rebounding, 
this yielding effect

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as you press your feet 
into the earth and lift up

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through your heart.

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And then continue to listen
to the sound of your breath.

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

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Big inhale to 
lift the right knee up.

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And then exhale, place it down.

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Big inhale to 
lift the left knee up.

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Lift your 
sternum to your thumbs.

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And exhale, place it down.

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Now see if you can do 
it a couple more times

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without shifting in the hips.

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Maybe we shift in the 
hips just a little bit,

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little dance break.

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Alright, we've earned it.

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And then here we go.

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Connect, inhale, 
lift the right knee up.

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And exhale, place it down.

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Spread awareness through 
all four corners of the foot.

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Then again, we're 
trying to shift without

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really dumping 
weight into the right heel

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but pressing down to come up.

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And then a couple 
more times, you can play.

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And so one great way to 
really embrace this practice

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is to imagine really moving
from your center,

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connecting.

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Another great 
image is the headlights.

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Not those headlights, a-hole.

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(laughs) Just kidding.

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But like little 
flashlights on your hips.

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And you don't want those
headlights or those flashlights

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to shift too much 
when you move, yes?

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Alright, just a little playtime
here, a little practice.

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Okay, then we'll take 
whatever you experienced here

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into our Tree Pose, so the
next time that your left foot

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is down, slowly, so slow 
it down so you can really

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be present through the journey
of lifting the right knee

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all the way up.

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And then you'll take your
right foot, press it against

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the inner thigh, and then 
press your inner thigh back

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towards your right foot.

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Other options, calf still
finding that squeeze, that lift,

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or toes on the ground still
finding that lift, that squeeze.

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Alright, so wherever you 
are, we're kind of working

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with that idea of 
pressing down into the earth

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and lifting up, finding that
lightness, that strength.

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This is whole Yoga 
Revolution is just gonna totally

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change your yoga game.

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For me, I can just see already
right now this Tree Pose,

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this idea of moving 
from a place of connect

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is so much more fun 


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and joyful and grounding

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than holding on for dear life.

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So top of the 
right thigh wraps around.

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You might even try 
lifting your left toes

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if you're at a place in your
practice or your energy level

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feels strong today.

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You might press into the
outer edge of your right foot

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and just see if you can 
really find that stability,

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so if you fall, fabulous.

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That means things weren't
connecting in the way you needed

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or you needed to have 
that process to come back to it

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and try again.

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Right, everything 
is as it should be.

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Take the hands 
where they feel good.

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Listen to the 
sound of your breath.

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And take one more big inhale.

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And then use your exhale to
slowly release with control.

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Place the right foot 
down and then immediately

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lift the left knee as you
press into your standing leg.

00:13:42.722 --> 00:13:45.258
Yes, and then let's 
check it out on the other side.

00:13:45.258 --> 00:13:48.127
Again, if this foot is 
coming into the inseam,

00:13:48.127 --> 00:13:53.183
squeeze and press, 
hug the lower ribs in.

00:13:53.183 --> 00:13:54.459
Play here.

00:13:56.669 --> 00:13:58.538
Maybe lifting the toes.

00:13:58.538 --> 00:14:01.908
Finding that stability, 
that grounding.

00:14:01.908 --> 00:14:04.610
So tailbone lengthens down.

00:14:04.610 --> 00:14:08.815
And so here, imagine those
lights are on your hip creases

00:14:08.815 --> 00:14:11.718
here and they're not actually
even trying to shine forward,

00:14:11.718 --> 00:14:15.254
but think of them as trying
to shine up towards the sky.

00:14:15.254 --> 00:14:16.823
Great action point.

00:14:18.891 --> 00:14:20.122
Mhmmm.

00:14:22.061 --> 00:14:24.030
Now playing 
around with the arms.

00:14:24.030 --> 00:14:27.934
Pressing into the 
outer edge of your left foot.

00:14:27.934 --> 00:14:32.105
Letting the top of the left
thighbone really ground down

00:14:34.474 --> 00:14:37.477
as you lift up 
through your heart.

00:14:37.477 --> 00:14:40.079
Tap into that inner smile here.

00:14:42.749 --> 00:14:45.084
Take one more big breath in.

00:14:46.385 --> 00:14:49.989
And exhale with control, 
release it down.

00:14:49.989 --> 00:14:52.391
Awesome work, deep breath in.

00:14:53.826 --> 00:14:55.423
Big exhale out.

00:14:57.463 --> 00:14:59.432
Imagine your 
breath is washing you.

00:14:59.432 --> 00:15:00.785
Inhale in.

00:15:02.802 --> 00:15:04.357
Exhale.

00:15:06.672 --> 00:15:07.507
Wonderful.

00:15:08.341 --> 00:15:11.310
Take the feet as 
wide as your yoga mat.

00:15:11.310 --> 00:15:13.312
Toes are gonna 
spill off the edge

00:15:13.312 --> 00:15:14.981
and we're gonna 
come down into that squat

00:15:14.981 --> 00:15:17.183
really mindfully, really slowly.

00:15:17.183 --> 00:15:18.351
So take a deep breath in.

00:15:18.351 --> 00:15:22.688
Again, let your breath 
wash or as we say in Texas,

00:15:22.688 --> 00:15:25.772
warsh, in and out of you.

00:15:25.772 --> 00:15:26.926
Big inhale.

00:15:28.161 --> 00:15:30.263
Interlace the fingertips, 
press the palms forward,

00:15:30.263 --> 00:15:33.199
up, and back, 
and slowly sink down.

00:15:34.934 --> 00:15:37.270
Pause here, 
don't sink all the way,

00:15:37.270 --> 00:15:39.438
pause, stop just before.

00:15:39.438 --> 00:15:41.274
Take a deep breath in.

00:15:42.241 --> 00:15:44.710
And then exhale, hands to heart.

00:15:44.710 --> 00:15:45.812
Stay lifted.

00:15:45.812 --> 00:15:48.147
So check it out, if you're 
sinking all the way down

00:15:48.147 --> 00:15:50.349
here, my friends, 
challenge yourself.

00:15:50.349 --> 00:15:52.819
Lift up, press, really 
root, ground through the tops

00:15:52.819 --> 00:15:57.190
of the feet and lift up 
from the base of the spine.

00:15:57.190 --> 00:16:00.126
One more breath, 
inhale, you got this.

00:16:00.126 --> 00:16:03.529
Such power, exhale, 
release, gorgeous.

00:16:03.529 --> 00:16:07.667
We're gonna come to a nice
cross-legged seat here.

00:16:07.667 --> 00:16:09.561
Back to Sukhasana.

00:16:12.772 --> 00:16:15.775
♫ Back to Sukhasana

00:16:16.843 --> 00:16:19.078
♫ Back to reality

00:16:19.078 --> 00:16:20.079
But not yet.

00:16:21.047 --> 00:16:23.716
Come to a nice 
comfy seat and inhale,

00:16:23.716 --> 00:16:25.351
blanket yourself in love.

00:16:25.351 --> 00:16:27.887
As you exhale, 
relax the shoulders.

00:16:27.887 --> 00:16:31.858
Just a couple more 
breaths here, your yoga time.

00:16:43.269 --> 00:16:44.437
Awesome work.

00:16:44.437 --> 00:16:46.272
Let's bring the left 
hand to the right knee,

00:16:46.272 --> 00:16:49.242
right fingertips behind, 
just gentle twist to the right.

00:16:49.242 --> 00:16:52.345
Feel that lifting up 
from the pelvic floor,

00:16:52.345 --> 00:16:55.147
grounding through 
the tops of the thighs.

00:16:55.147 --> 00:16:58.150
Little goes a long way, 
inhale, exhale.

00:16:58.150 --> 00:16:59.452
Twist to the left.

00:16:59.452 --> 00:17:01.220
Inhale, lift.

00:17:01.220 --> 00:17:02.388
Exhale, twist.

00:17:09.962 --> 00:17:11.030
And release.

00:17:11.030 --> 00:17:12.665
Bring the hands to the heart.

00:17:12.665 --> 00:17:14.233
Alright, what do 
you want to root into

00:17:14.233 --> 00:17:16.402
for the rest of 
your day or your evening?

00:17:16.402 --> 00:17:17.803
Pick one word.

00:17:17.803 --> 00:17:19.070
Find it now.

00:17:19.070 --> 00:17:21.440
Place it right in 
between your palms here.

00:17:21.440 --> 00:17:23.943
What do you want to root into?

00:17:25.678 --> 00:17:27.422
Drama?

00:17:27.422 --> 00:17:28.954
No.

00:17:31.017 --> 00:17:33.286
Alright, and when you feel
like you have your one word,

00:17:33.286 --> 00:17:35.755
place it right in 
your hands, rockstars.

00:17:35.755 --> 00:17:37.823
Take a look at 
your beautiful body.

00:17:37.823 --> 00:17:41.260
Experience your 
beautiful breath, inhale.

00:17:41.260 --> 00:17:43.429
And we bow to one another.

00:17:43.429 --> 00:17:46.098
The awesome in me 
bows to the awesome in you.

00:17:46.098 --> 00:17:50.269
Whatever you chose to root
into, I am rooting for you.

00:17:51.237 --> 00:17:52.538
Take good care, 
I'll see you tomorrow.

00:17:52.538 --> 00:17:54.740
Hope you show up, 
it's gonna be awesome.

00:17:54.740 --> 00:17:55.908
Namaste.

00:17:55.908 --> 00:18:00.079
(lively orchestral music)