WEBVTT

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- What's up my 
friends and welcome

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to your 31 Day Yoga Revolution.

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It's day 27, 
this is a great one.

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Get ready for our self practice.

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Me, myself, and I.

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Me, myself, and I.

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(lively orchestral music)

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Alright, let's begin
cross-legged, seated.

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Go ahead and 
bring your heels out

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so you have a wider base today.

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And then sit up nice and tall.

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And my, my, my is 
today an awesome practice,

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because the theme, 
our practice of self

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kind of embodies the whole
reason why we're here for me.

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This idea that we 
are carving out time,

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regular practice time 
to connect to ourselves.

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That is the goal here.

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That is the mission.

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And we start to get some 
toned muscles and some hmmm

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and some healthy organs, 
but really at the root of it,

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this is time for you 
to connect to yourself.

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And of course, we 
are exploring this truth

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that if we take more time 
to connect with ourselves,

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have this self time, then we're
able to connect with others

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in a way that feels good and

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hopefully in a way

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that serves both 
you and the person

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that you're connecting 
with, whether it's a stranger,

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you know holding the door for
someone at the grocery store

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or someone on the sidewalk,

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or within our own 
personal relationships.

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So set yourself up with 
a nice, wide base today,

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and as always, if this 
posture is not comfortable,

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make adjustments for yourself.

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And then sit up nice and tall,
you decide what feels best.

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Hands open or 
maybe palms face down.

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And then close thine 
eyes, sit up nice and tall.

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And take a deep breath in.

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And as you exhale, 
relax the shoulders down.

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Trust me, trust the video.

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Trust yourself.

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As you close your eyes 
and just start to experience

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your breath and 
notice how you feel today.

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So the noticing is a 
big part of the practice.

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It's what keeps us safe in the
physical aspect, our workout,

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but it's also what invites us
to really connect to ourself,

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what can lead us to 


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uncovering our true self.

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So just taking a moment 
here to notice how you feel

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and embrace whatever 
it is that's comin' up.

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And then draw the 
hands to the heart.

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Lift the sternum 
up to the thumbs.

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Take a deep breath in.

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And as you exhale, bow 
your head to your heart.

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Activate through 
the upper back body.

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Feel that great 
stretch in the neck.

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Title of my third book, 
Great Stretch in the Neck.

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Stupid, alright.

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And so I like to 
bow head to heart here,

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but also bring up this 
idea of the great stretch

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in the neck, because 
depending on how you're feeling,

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if you're feeling really
connected to your spiritual self

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today, then you're in it,
right, you're like (humming).

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But, if you're just barely 
made it to practice today,

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maybe you just start 
with the physical sensations,

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the neck, the back.

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(laughs)

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Alright.

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And slowly roll it up, 
bring the hands to the knees.

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This time palm face 
down and we're gonna bring

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our awareness, 
our mind's eye to this space

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between the navel and the spine.

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You can kind of 
focus on this general area,

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maybe take your 
hand right to that area

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and just give yourself a 
clockwise rub on the belly,

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so it's like Winnie the Pooh.

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Pooh pose.

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And, just garner 
some sensation here,

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gather up some 
energy here in the belly.

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The solar plexus.

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Coming down to yesterday's
focal point in the lower belly,

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just kind of connecting this.

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And as you touch 
yourself (laughs),

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be mindful of your thoughts.

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Man this practice is 
already gettin' real dirty.

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Down and dirty in the last week.

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Raw, real.

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Alright, let's let that 
go and let's start to work.

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So, we're moving from 
this place of connect,

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today really focusing on this
area just above the navel,

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so yesterday we kind of moved
and collected some energy

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in the lower belly.

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And now we're moving it up, 
so we're slowly moving up

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from the root, the lower belly.

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Now this area and from there
is where we're gonna move,

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so rather than just 
takin' these grand movements,

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Paula Abdul style, 
love you Paula,

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see if you can really 
move from the inside out.

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So use your 
imagination and start to move

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and I'll stop talking here.

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I just want to really 
guide you through this practice

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in a way that is thoughtful

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and that guides you to
not just do the physical,

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but to contemplate the energetic

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just to see what happens.

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And so we're moving, 
and again, I love that image

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of the coffee grinder.

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If you had a 
pizza party last night,

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this is gonna be really great
for you, bring the breath,

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bring on the breath.

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As you inhale, really moving

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that circle round and round.

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And so you're trying to 
engage all of these muscles

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and kind of massage these organs

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with small, mindful movement.

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And then reverse your circle.

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Man, yoga is so awesome.

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The reason I fell into yoga
is because I started getting

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really fascinated with 
the way my mind and body

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were connecting and the 
way it was creating response.

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Making me feel more alive.

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And more connected to myself.

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Come back to center, head
over heart, heart over pelvis.

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Keep your legs wide here.

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Left hand's gonna 
come to the ground.

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Loop the shoulders and 
inhale, right fingertips

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go all the way up and 
over, and then just find

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a side body stretch here and
try to really anchor down

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through that left leg 
and left hip heavy

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as you stretch it out.

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Maybe you give 
yourself a little space,

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so if you're really tight up
here, give yourself some space.

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And then floating through
center and to the other side.

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Stay connected to this 
area of the body today,

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navel drawing in.

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Just sending some awareness,
just above the belly button,

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playing with full,

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exuberant breath today.

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Inhale.

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Exhale, come all the way back

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and then we're gonna take it
forward and on to all fours.

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Breathe as you move.

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Move as you breathe.

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Tabletop position.

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Knees directly 
underneath the hip points.

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Wrists directly 
underneath the shoulders,

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spread your palms 
super wide like starfish.

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Press away from your yoga mat.

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And then here we go, 
we're gonna move from

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this space again, 
so just above the navel

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you're gonna 
move one way circle,

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and then the other.

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So you're creating 
circles here and you're pressing

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away from your palms, 
one way and then the other,

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and this can grow 
to get a little freaky.

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You can apply your 
creativity practice in here,

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getting into the 
muscles of the back,

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and that they 
probably need some stretch

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and some love after all 
the amazing regular practice

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you've been doing.

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And then try not to 
focus on what this looks like.

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(laughs)

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I'm telling myself that, 
but focus on the sensations

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and really activating, 
and for some,

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for those who attend 
hip hop class regularly,

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you're gonna be 
golden, but for some,

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this is actually a 
place that gets really frozen

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for a lot of different reasons.

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We can talk about it later.

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So give yourself a little 
extra time here to explore,

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really see if you 
can move the lower ribs.

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And then about 10 
million hip hop songs

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come in my mind, I'm like,

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♫ Ladies leave your men at home

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♫ The club is full of 
ballers and the huh huh huh huh

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(laughs)

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So have some fun with it.

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So we're tapping into this
awesome practice of energy,

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but it's okay to 
make it your own,

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especially in the home practice.

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We are not at the 
sacred temple together,

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although we should be soon,

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maybe you should come 
to the Find What Feels Good

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Yoga Retreat and 
join us in the yoga shala.

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But have some fun.

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Alright, take this same 
movement, this same soft,

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yummy movement and 
awareness of this space

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just above the navel up with
you into your Downward Dog.

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Take your time.

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Start to stretch it out.

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And connect to 
how you feel today.

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Today's all about 
really reminding ourself

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that this practice, albeit
physical, is about connecting

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to yourself, 
noticing your feeling,

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accepting where you are today.

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And it's okay to get 
excited about how awesome

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you are by the way.

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Then make your way all 
the way up to a Forward Fold.

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Take your time.

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And then couple breaths 
there as you stretch out

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the backs of the legs and
continue to deepen the breath.

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And then bring the 
feet hip width apart.

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Toes pointing forward.

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You're gonna bend 
both knees generously.

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Bring the belly to 
the tops of the thighs.

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Then right hand's gonna 
come right between the feet

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just in front, so right 
down in line with your nose,

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and then as if you were 
pulling a bow and arrow,

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you're gonna keep 
the right knee bent

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and slowly lift up 
through the left hip crease.

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You might come onto the
fingertips here if you need to

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and we're gonna open 
up through the left side,

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opening left 
fingertips to the sky.

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Again, right leg is bent, 
left leg is straight,

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not locked, as you pull up
through that left hip crease.

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Come onto the fingertips if
you need to and then breathe,

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breathe, 
breathe into your belly.

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Draw the navel in as you exhale.

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And then slowly release.

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Left hand replaces 
the right and same thing,

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so deep bend in 
both knees here to start.

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Then press into your feet.

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Keep the left knee bent and
pull up through your right

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hip crease, 
open up through the chest,

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right fingertips to the sky.

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Inhale, breathe into your belly.

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And exhale, draw the navel in.

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One more breath, inhale.

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And exhale, bend both knees.

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Return to center.

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Return to innocence.

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Bend your knees, tuck your
chin, and roll up to Mountain.

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And as you rise up, 
you know what to do here,

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loop the shoulders.

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Press into your feet.

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Tap into that inner smile.

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Maybe move the head, 
the neck a little.

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Maybe you lick your lips.

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Maybe you say a prayer.

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Just kidding.

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Mmmm.

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And then when you're 
ready, when you feel good,

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let's take the arms all 
the way up and overhead.

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Inhale.

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And exhale, grab the left 
wrist with your right hand

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and tilt to the right.

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Now as you do this, 
see if you can imagine that

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hugging in of the 
lower ribs, right,

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that corset image that 
we often talk about here

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on the channel.

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Breathe.

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And exhale, press 
into your heels, come back,

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head over heart, 
heart over pelvis, switch.

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And then think up and over.

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And again, we're not 
just arching the back here,

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but we're finding that 
energy, that containment

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through the front.

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Business in the front, 
party in the back.

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Title of my fifth book.

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God, I gotta get riding.

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Writing, not riding.

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Inhale, exhale, come 
all the way to center.

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Inhale, big beach 
ball up and overhead.

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Thumbs back, pinkies forward.

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And then exhale, 
bend the elbows,

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lift your chest.

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See if you can stay 
connected to this spot

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just above the navel, 
whatever that means to you.

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For me it means lengthening 
tailbone down to connect.

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Great.

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Great exploration.

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Inhale, reach for the sky.

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Come up onto 
your tippy toes today,

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stretch through the feet, take
one more big breath in here.

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Squeeze.

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And then exhale, let 
everything go, Forward Fold.

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Inhale lifts you up halfway.

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Find length, be light.

00:14:44.951 --> 00:14:47.687
And then exhale, soften and bow.

00:14:47.687 --> 00:14:50.389
Alright, let's 
step the left foot back.

00:14:50.389 --> 00:14:51.657
Just lower the back knee,

00:14:51.657 --> 00:14:54.193
take a couple 
breaths here to move.

00:14:54.193 --> 00:14:55.728
Try to stay 
connected to this spot

00:14:55.728 --> 00:15:00.333
just above the navel, so you
might just draw it in a little.

00:15:00.333 --> 00:15:02.602
You can take it 
back to the half splits.

00:15:02.602 --> 00:15:05.738
Having a couple moments 
here to stretch out the legs

00:15:05.738 --> 00:15:10.726
and serve whatever 
your body is telling you,

00:15:10.726 --> 00:15:13.379
have that conversation, 
stretch it out.

00:15:13.379 --> 00:15:15.081
It's a little freestyle here,

00:15:15.081 --> 00:15:16.783
but move nice and mindful.

00:15:16.783 --> 00:15:18.050
Keep breathing.

00:15:20.419 --> 00:15:21.420
Fabulous.

00:15:21.420 --> 00:15:22.522
Then lift the back knee.

00:15:22.522 --> 00:15:23.656
Inhale, look forward.

00:15:23.656 --> 00:15:25.057
Nice and easy 
just step it back up

00:15:25.057 --> 00:15:27.093
and we're gonna step the 
right foot back, same thing.

00:15:27.093 --> 00:15:27.960
Lower the back knee.

00:15:27.960 --> 00:15:30.763
Start to stretch it out.

00:15:30.763 --> 00:15:34.468
And can find a 
deeper breath here.

00:15:34.468 --> 00:15:36.469
You can find 
soft, easy movement.

00:15:36.469 --> 00:15:38.671
Maybe you take that half splits.

00:15:38.671 --> 00:15:41.541
So regular practice, you guys,

00:15:41.541 --> 00:15:43.709
we've been doin' 
a lot of great work,

00:15:43.709 --> 00:15:45.678
so take this time to 
really listen to your body,

00:15:45.678 --> 00:15:46.512
what do I need?

00:15:46.512 --> 00:15:50.082
Stretch in the hip flexor, 
stretch in the hamstring.

00:15:50.082 --> 00:15:53.252
So you're starting 
to really ask your body,

00:15:53.252 --> 00:15:55.922
what do I need and then respond.

00:15:57.337 --> 00:16:01.160
Alright, and then lift the back
knee whenever you're ready.

00:16:01.160 --> 00:16:02.795
Take a deep breath 
in and use your exhale

00:16:02.795 --> 00:16:05.765
to bring the feet together.

00:16:05.765 --> 00:16:08.768
Inhale lifts you up halfway.

00:16:08.768 --> 00:16:10.837
Exhale to soften and bow.

00:16:11.971 --> 00:16:16.209
Inhale, reach for the sky, 
spread your fingertips.

00:16:16.209 --> 00:16:17.944
And exhale, hands to heart.

00:16:17.944 --> 00:16:19.779
Take a deep breath in.

00:16:22.081 --> 00:16:23.916
And a long breath out.

00:16:25.751 --> 00:16:26.919
Inhale, reach.

00:16:29.121 --> 00:16:30.957
Exhale, thumbs back, 
pinkies forward.

00:16:30.957 --> 00:16:35.094
Open your chest, 
lengthen tailbone down.

00:16:35.094 --> 00:16:36.662
Inhale, lengthen.

00:16:36.662 --> 00:16:38.598
Get a big stretch here.

00:16:39.465 --> 00:16:41.267
And then exhale, fold.

00:16:43.002 --> 00:16:47.173
Inhale, halfway lift, 
your version, nice and slow.

00:16:48.174 --> 00:16:50.009
Awesome, exhale, fold.

00:16:51.944 --> 00:16:53.646
Bend the knees, plant the palms.

00:16:53.646 --> 00:16:54.747
Step the right foot back.

00:16:54.747 --> 00:16:57.817
Step the left foot back, 
Plank, or Half Plank.

00:16:57.817 --> 00:17:00.853
Take a couple 
moments here to move around.

00:17:00.853 --> 00:17:03.089
Tap into your inner strength.

00:17:03.089 --> 00:17:05.458
Connect to yourself by 
really paying attention

00:17:05.458 --> 00:17:07.593
to the sensations 
that are coming up today.

00:17:07.593 --> 00:17:08.861
Notice something new.

00:17:08.861 --> 00:17:11.030
Try to find something new.

00:17:12.765 --> 00:17:14.733
And then we'll lower 
all the way onto the belly,

00:17:14.733 --> 00:17:17.136
take your time, gaze forward.

00:17:18.337 --> 00:17:20.506
And then inhale for Cobra.

00:17:21.339 --> 00:17:23.608
Exhale to release.

00:17:23.608 --> 00:17:25.511
Curl the toes, 
come up to all fours,

00:17:25.511 --> 00:17:28.214
or inhale, press up to Plank.

00:17:28.214 --> 00:17:30.283
And then exhale 
to your Downward Dog.

00:17:30.283 --> 00:17:31.117
Great work.

00:17:31.117 --> 00:17:33.786
Inhale, lift the 
right leg up high.

00:17:33.786 --> 00:17:37.657
Exhale, rounding 
through the spine, knee to nose.

00:17:37.657 --> 00:17:40.793
Step it up, 
pivot on the back foot.

00:17:40.793 --> 00:17:42.726
Rise up, Warrior I.

00:17:44.196 --> 00:17:46.599
So if you want more of a
strengthening practice today,

00:17:46.599 --> 00:17:49.802
you can do this in high lunge.

00:17:49.802 --> 00:17:51.537
So you just 
pivot on the back foot.

00:17:51.537 --> 00:17:55.441
And if you want more stability,
then you stay in Warrior I.

00:17:55.441 --> 00:17:56.943
Alright.

00:17:56.943 --> 00:17:58.544
Find your footing.

00:17:58.544 --> 00:18:00.713
Find your center, connect.

00:18:01.814 --> 00:18:03.983
Then we'll take a 
deep breath in here.

00:18:03.983 --> 00:18:06.586
And exhale, open the chest.

00:18:06.586 --> 00:18:09.655
Bend the elbows, 
thumbs back, pinkies forward.

00:18:09.655 --> 00:18:11.924
Then inhale, reach up.

00:18:11.924 --> 00:18:14.060
And exhale, palms come together,

00:18:14.060 --> 00:18:16.062
and we're just gonna 
draw in from this spot,

00:18:16.062 --> 00:18:20.032
chin to chest, 
rounding through the spine.

00:18:20.032 --> 00:18:22.435
Inhale to reach up.

00:18:22.435 --> 00:18:26.772
Exhale, bend the elbows,
thumbs back, pinkies forward.

00:18:26.772 --> 00:18:29.308
Then inhale, reach for the sky.

00:18:29.308 --> 00:18:33.489
And exhale, hands to heart, 
really drawing in

00:18:33.489 --> 00:18:36.315
right in the solar 
plexus there, chin to chest.

00:18:36.315 --> 00:18:37.950
Alright, one more, whoa.

00:18:37.950 --> 00:18:40.019
Inhale, reach for the sky.

00:18:40.019 --> 00:18:42.888
Exhale, bend the elbows,
thumbs back, pinkies forward,

00:18:42.888 --> 00:18:44.724
lift your chest.

00:18:44.724 --> 00:18:47.660
Inhale, lengthen, 
long neck here.

00:18:47.660 --> 00:18:49.161
And exhale, round.

00:18:50.496 --> 00:18:52.865
Stay here, breathe deep.

00:18:52.865 --> 00:18:56.469
You can stay here or 
from here, soften the back leg

00:18:56.469 --> 00:18:58.270
and inhale, let it lift up, fly,

00:18:58.270 --> 00:19:01.807
so don't worry about 
hitting your mark here,

00:19:01.807 --> 00:19:03.442
but just lift the 
sternum to the thumbs,

00:19:03.442 --> 00:19:07.405
and then use this challenge

00:19:07.405 --> 00:19:09.515
to draw in, in, in,

00:19:09.515 --> 00:19:12.218
right in the 
navel solar plexus area.

00:19:12.218 --> 00:19:14.936
Yes, beautiful.

00:19:14.936 --> 00:19:16.288
One more breath.

00:19:17.223 --> 00:19:18.991
Then exhale, look 
forward, don't look back.

00:19:18.991 --> 00:19:20.525
Trust it's there.
Trust yourself.

00:19:20.525 --> 00:19:22.128
Ah, yes!

00:19:22.128 --> 00:19:24.463
Inhale, reach for the sky.

00:19:24.463 --> 00:19:27.500
And exhale, rain 
it all the way down.

00:19:27.500 --> 00:19:29.935
Plant the palms, 
move through a vinyasa

00:19:29.935 --> 00:19:31.570
or take it straight to Down Dog.

00:19:31.570 --> 00:19:34.306
You can also take a 
little Child's Pose here,

00:19:34.306 --> 00:19:37.743
moving with your breath, 
staying present.

00:19:40.346 --> 00:19:44.002
We'll make our 
way to Downward Dog.

00:19:44.002 --> 00:19:46.919
And when you're ready, inhale,
lift the left leg up high.

00:19:46.919 --> 00:19:48.921
Exhale and knee to nose.

00:19:49.855 --> 00:19:51.590
Inhale, step it up.

00:19:51.590 --> 00:19:53.859
Pivot on the 
back foot, Warrior I.

00:19:53.859 --> 00:19:55.928
Again, if you want to 
do this next little dance

00:19:55.928 --> 00:20:00.633
with the back foot lifted, 
back heel lifted, you can,

00:20:00.633 --> 00:20:02.568
just brings a little more heat.

00:20:02.568 --> 00:20:05.971
Everyone squeeze the 
inner thighs together.

00:20:05.971 --> 00:20:06.806
Breathe.

00:20:09.642 --> 00:20:11.711
When you feel like 
you have your foundation,

00:20:11.711 --> 00:20:14.547
spread the fingertips, inhale.

00:20:14.547 --> 00:20:17.083
Then exhale, bend the elbows,
thumbs back, pinkies forward.

00:20:17.083 --> 00:20:20.419
Really lift up through 
that center plumb line.

00:20:20.419 --> 00:20:22.621
Then inhale, reach for the sky.

00:20:22.621 --> 00:20:26.092
And exhale, from here, 
move from here.

00:20:26.092 --> 00:20:28.828
Rounding through, 
hands to heart.

00:20:29.862 --> 00:20:31.530
Great, full body experience.

00:20:31.530 --> 00:20:33.699
Feel that whole connect.

00:20:33.699 --> 00:20:36.502
Inhale, reach for the sky.

00:20:36.502 --> 00:20:39.338
Exhale, bend the elbows,
thumbs back, pinkies forward,

00:20:39.338 --> 00:20:40.673
lift your chest.

00:20:42.007 --> 00:20:43.175
Inhale, reach.

00:20:44.343 --> 00:20:46.078
Exhale, round.

00:20:46.078 --> 00:20:46.979
Draw it in.

00:20:48.948 --> 00:20:50.516
Keep reaching back 
with that right heel

00:20:50.516 --> 00:20:52.952
or if you're in Warrior I, 
press into the outer edge

00:20:52.952 --> 00:20:54.920
of the back foot.

00:20:54.920 --> 00:20:56.989
Inhale, reach for 
the sky, you got this.

00:20:56.989 --> 00:20:58.324
Squeeze the inner 
thighs from the mid line.

00:20:58.324 --> 00:21:01.293
Find that scissor effect,
lifting up through the center.

00:21:01.293 --> 00:21:04.997
Exhale, bend the elbows,
thumbs back, pinkies forward.

00:21:04.997 --> 00:21:08.400
Last one, inhale, 
reach for the sky, long neck.

00:21:08.400 --> 00:21:10.636
Exhale, hug the lower ribs in.

00:21:10.636 --> 00:21:13.572
Round through, hands to heart.

00:21:13.572 --> 00:21:17.443
Alright, keep that 
connect here, drawing up, okay?

00:21:17.443 --> 00:21:19.545
This is all about 
this center of confidence,

00:21:19.545 --> 00:21:21.647
self confidence, self esteem.

00:21:21.647 --> 00:21:22.648
Draw that in.

00:21:22.648 --> 00:21:24.350
Engage that energy center.

00:21:24.350 --> 00:21:26.785
Bend the back knee 
and maybe you lift up.

00:21:26.785 --> 00:21:28.654
Back toes can also stay 
on the ground as you work

00:21:28.654 --> 00:21:30.956
this energy center of the body.

00:21:30.956 --> 00:21:32.825
Soften your 
standing leg a little.

00:21:32.825 --> 00:21:36.095
Don't lock, and 
then maybe you play here.

00:21:36.095 --> 00:21:37.863
So it's not about the leg, 
we're moving from

00:21:37.863 --> 00:21:39.398
this place of connect.

00:21:39.398 --> 00:21:40.766
Drawing the navel in and up.

00:21:40.766 --> 00:21:43.469
Maybe from there 
the leg finds a lift.

00:21:43.469 --> 00:21:47.506
Maybe that's for 
another day, another year.

00:21:47.506 --> 00:21:48.607
Breathe deep.

00:21:49.708 --> 00:21:51.644
(exhaling)

00:21:51.644 --> 00:21:53.913
Use your vocabulary, 
decide what feels best

00:21:53.913 --> 00:21:55.948
in the hands, 
in the elbows here.

00:21:55.948 --> 00:21:58.049
Find support.

00:21:58.049 --> 00:22:02.221
Choreograph your dance in a
way that feels supportive,

00:22:03.088 --> 00:22:06.091
that's working for you, 
not against you.

00:22:06.091 --> 00:22:07.459
Take your gaze forward.

00:22:07.459 --> 00:22:09.662
Don't look back, trust.

00:22:09.662 --> 00:22:12.158
Send the right 
toes to the earth.

00:22:12.158 --> 00:22:13.232
Awesome.

00:22:13.232 --> 00:22:15.501
Inhale, reach for the sky.

00:22:15.501 --> 00:22:17.703
And exhale, let it all go.

00:22:17.703 --> 00:22:21.373
Last call for vinyasa, 
take it or leave it.

00:22:21.373 --> 00:22:24.443
I'll meet you in 
Downward Facing Dog.

00:22:33.686 --> 00:22:36.155
Take a deep breath in.

00:22:36.155 --> 00:22:37.990
And a long breath out.

00:22:39.191 --> 00:22:42.061
Awesome, from here, 
we're gonna come forward.

00:22:42.061 --> 00:22:43.963
Slowly lower to the 
knees and you're gonna lower

00:22:43.963 --> 00:22:45.698
to the forearms here.

00:22:47.766 --> 00:22:52.404
Then come onto the tops 
of the feet and slide down

00:22:52.404 --> 00:22:54.940
and come into Sphinx, 
but as you slide down,

00:22:54.940 --> 00:22:57.876
see if you can keep that
connection just above the navel

00:22:57.876 --> 00:23:02.147
so hug the lower ribs in to
really find length in the back.

00:23:02.147 --> 00:23:03.482
Then carve a line with the nose.

00:23:03.482 --> 00:23:05.050
Gently look forward.

00:23:05.050 --> 00:23:06.919
Slight tucking of the chin.

00:23:06.919 --> 00:23:08.520
Breathe here.

00:23:08.520 --> 00:23:11.257
And you can stay here or 
you can press into the tops

00:23:11.257 --> 00:23:13.659
of the feet, and we'll 
just spark a little fire

00:23:13.659 --> 00:23:16.662
in that solar plexus 
one more time,

00:23:16.662 --> 00:23:20.231
that energy center that is

00:23:22.947 --> 00:23:24.702
self.

00:23:25.704 --> 00:23:29.742
More on that in the 
email, let's inhale.

00:23:29.742 --> 00:23:32.444
You can just stay 
here working or exhale,

00:23:32.444 --> 00:23:34.346
press into the tops of the feet.

00:23:34.346 --> 00:23:38.183
Lift, lift your knees and
draw your navel in and upward

00:23:38.183 --> 00:23:40.619
here for five, 
gaze straight down,

00:23:40.619 --> 00:23:43.196
four, you got this, three,

00:23:44.056 --> 00:23:48.427
two, press into your fingers,
and one, release, awesome.

00:23:48.427 --> 00:23:50.562
Slowly come all the way up.

00:23:50.562 --> 00:23:52.431
Walk the knees up 
towards your elbows.

00:23:52.431 --> 00:23:54.700
Cross the ankles 
and then use your hands

00:23:54.700 --> 00:23:58.437
to guide you, be 
mindful all the way through.

00:23:59.191 --> 00:24:03.142
Awesome work, 
brush your shoulders off.

00:24:03.142 --> 00:24:05.911
Alright, we'll 
come to flat back.

00:24:07.813 --> 00:24:11.817
Take a big, loving 
breath in when you get there.

00:24:13.285 --> 00:24:15.821
And hug the 
knees into the chest.

00:24:15.821 --> 00:24:17.423
And take it into a 
twist of your choice,

00:24:17.423 --> 00:24:21.593
so you're gonna go reclined
twist, you can go supine twist.

00:24:23.595 --> 00:24:26.398
You can go windshield wiper.

00:24:26.398 --> 00:24:28.734
You can also go eagle twist.

00:24:29.702 --> 00:24:32.271
So take a twist to one 
side and then the other

00:24:32.271 --> 00:24:34.106
here my friends.

00:24:34.106 --> 00:24:39.104
So we're starting to really
get organized in our brain too

00:24:39.104 --> 00:24:41.380
in our practice where we can
kind of clear the thoughts

00:24:41.380 --> 00:24:43.782
and focus on the task at hand,

00:24:43.782 --> 00:24:45.617
but still have a 
real conversation,

00:24:45.617 --> 00:24:50.560
so we talk about 
peacing out and zenning out,

00:24:50.560 --> 00:24:54.446
but really it's about

00:24:54.446 --> 00:24:57.156
checkin' in, zenning in.

00:24:57.930 --> 00:24:58.831
Peacin' in.

00:25:00.866 --> 00:25:02.835
In is the new out.

00:25:02.835 --> 00:25:04.903
(laughs)

00:25:08.507 --> 00:25:11.167
Got a little goofy on day 27.

00:25:15.247 --> 00:25:16.081
Forgive me.

00:25:16.081 --> 00:25:19.977
After your twists, 
come to a big X,

00:25:19.977 --> 00:25:23.088
so your ankles 
are gonna come wide

00:25:23.088 --> 00:25:25.257
and your arms are gonna go up

00:25:25.257 --> 00:25:28.861
like Eternal Sunshine 
of the Spotless Mind.

00:25:29.762 --> 00:25:32.464
I shouldn't say that, 
it sparks weird feelings.

00:25:32.464 --> 00:25:33.532
(laughs)

00:25:33.532 --> 00:25:35.367
The power of film.

00:25:35.367 --> 00:25:36.201
Okay.

00:25:37.403 --> 00:25:38.737
Close your eyes.

00:25:40.939 --> 00:25:42.775
Take a deep breath in.

00:25:44.710 --> 00:25:48.347
And as you exhale, 
let everything go.

00:25:48.347 --> 00:25:52.117
And for just one mere 
minute, see if you can

00:25:52.117 --> 00:25:57.122
give yourself permission 
here to soften everything,

00:25:57.122 --> 00:26:00.470
delight in this moment,

00:26:01.865 --> 00:26:04.294
and even if 
it's not as peaceful

00:26:06.231 --> 00:26:08.467
as you had imagined, 
maybe there's things

00:26:08.467 --> 00:26:12.165
going on around you or

00:26:12.165 --> 00:26:13.705
still carrying some weight

00:26:13.705 --> 00:26:17.543
in your heart or busy
to-do list in your mind,

00:26:19.077 --> 00:26:22.214
just take one last moment 
here to let everything go.

00:26:22.214 --> 00:26:25.932
Perhaps, give yourself
permission to do absolutely

00:26:25.932 --> 00:26:28.780
nothing for the next 40 seconds.

00:26:33.492 --> 00:26:35.494
Close your eyes, let go.

00:26:53.312 --> 00:26:58.183
And then slowly start to wiggle
your fingers and your toes.

00:26:58.183 --> 00:27:00.085
Gently begin to 
deepen the breath.

00:27:00.085 --> 00:27:03.021
You can pause this 
video if you're on YouTube

00:27:03.021 --> 00:27:06.233
and spend more time

00:27:06.233 --> 00:27:08.988
connecting to 
yourself in Shavasana.

00:27:12.464 --> 00:27:14.466
Otherwise, I bow to you.

00:27:15.304 --> 00:27:18.203
I'm awesome, you're awesome.

00:27:18.203 --> 00:27:19.471
We are awesome.

00:27:19.471 --> 00:27:21.106
I'll see ya tomorrow.

00:27:21.106 --> 00:27:22.207
Namaste.

00:27:22.207 --> 00:27:26.378
(lively orchestral music)