WEBVTT

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- Hi, everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 30!

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And today we hone 
in on deep listening

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with an intuition practice.

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Let's get started.

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(lively orchestral music)

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Alrighty my friends,

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let's begin in a nice
comfortable seat of your choice.

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Take a moment to tune 
into what's going on today.

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The theme of our 
practice, intuition,

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using the tools of yoga 
to develop this relationship

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with our inner teacher,

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your intuition.

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As I say all the time, a lot
of you heard me say this,

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connecting to that gut instinct.

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That deep listening, 
or as my friend Kim says,

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"Ya gotta listen to your guts."

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And so this helps us in life

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to move with 
grace and with ease,

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just having a relationship 
with our inner teacher

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or that inner wisdom.

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But it's also really great

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if you find that you're 
a really indecisive person

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to develop this relationship
with your intuition is fabulous

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and I feel like 
in this day and age

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with what's 
going on in the world

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it's important that we 
take the time to not only,

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(kissing)

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(mimics gunfire)

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tend to our bodies but to
really develop a relationship

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with our inner teacher, 
with our inner wisdom.

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Like what does your heart say?

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What does your gut say

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about the things that 
you come in contact with

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on any given day?

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Alright, let's 
start with the breath.

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(inhaling)

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So you know what to do here.

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Start to listen.

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(inhaling)

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Allow the breath 
to deepen and unfold.

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You don't have 
to force anything,

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you don't have to create this
master gold star yogic breath.

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Just breathe deep, 
full and see what happens.

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(deep breathing)

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Begin to come upright 
in the spine best you can

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and maybe soften your 
gaze or close your eyes.

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Trust.

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And align your 
head over your heart

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and your heart over your pelvis.

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Relax your shoulders down

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and as you begin to listen
to the sound of your breath

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see if you can also 
take in any other sounds

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that are going around you.

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They might be pleasant like
the birds outside the window

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or they might be not so pleasant

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but can you take them all in
with the same amount of love,

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with the same inner smile?

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(exhaling softly)

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Then when you're ready inhale,

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lift everything up 
from the base of the spine,

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reach up through the crown.

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And then exhale, come forward.

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We're gonna bring the 
knees as wide as the yoga mat,

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big toes to touch 
and send the hips back.

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Extended Child's Pose.

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Now start to find soft, 
easy movement here

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rocking side to side.

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Fingertips really 
reach towards the front edge.

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And then forehead is 
gonna come to the earth today

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and we're gonna rock 
the forehead side to side.

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Starting to open up 
through the shoulders.

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Continuing to listen to 
the sound of your breath.

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You get a little massage 
on the brow bone here

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but we're also stimulating, 
I said that weird,

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stimulating the area 
between your eyebrows.

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Sending some awareness 
to that third eye center.

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Bowing to that inner teacher

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and your inner guru.

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So awesome.

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And if that doesn't 
resonate with you, no prob,

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just stay open to it.

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You never know when you 
might surprise yourself by

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listening to that voice within

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and then saying yes.

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Alright, let's say yes

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as we press into 
the tops of the feet.

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Inhale, come forward, slide
all the way onto the belly.

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Bring the knees in 
line with the hips,

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press into the tops 
of the feet, and inhale.

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Let's start to open up 
through the heart, the chest.

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Third eye point lifts up

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and if you want 
you can close your eyes

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and look towards 
that third eye point.

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As you inhale lift up

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and exhale, release.

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Slide the hands in 
line with the ribcage.

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Again, inhale.
Look up.

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Maybe you close the eyes and
look towards that third eye.

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And then exhale, release.

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One more time.

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This doesn't have to 
be a big move so be kind.

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Inhale.

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And exhale.

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(exhaling)

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Fabulous.

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Press to all fours.

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Round the spine, walk the
wrists underneath the shoulders.

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Knees directly 
underneath the hip points.

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(inhaling)

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Then inhale, carve 
a line with the nose,

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look forward, drop the belly.

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Again, you can close your eyes

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and send your gaze up towards
that third eye point here.

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As you stretch the front body

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press into the 
tops of the feet firmly,

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press into your hands

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and release back 
to Tabletop position.

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Beautiful.

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We're gonna curl 
the right toes under,

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send the right toes out.

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You can keep it nice 
and low to the earth here

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or inhale, 
lift the right leg high.

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Breathe.

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Lengthen through 
the back of the neck.

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Then inhale, send the 
left fingertips forward.

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Exhale, knee to nose.

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Just three of 
these, nice and slow.

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Inhale, find length, stretch.

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Spinal balance.
Exhale, knee to nose.

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Draw the navel in and up.

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Last time, inhale.

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Radiate through 
the fingers and toes,

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so lots of energy 
so what I mean,

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and then exhale, knee to nose.

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And then release, switch.

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Curl the left toes 
under, send it out.

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You can keep it nice 
and low here if you like

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or lift that back leg up
from the left inner thigh,

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spiraling up towards the sky

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and when you're ready 
right fingertips reach forward.

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Inhale, spread energy 
through the fingertips and toes

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and then exhale, 
round it through.

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(exhaling)

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Inhale to expand.

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And exhale, round it through.

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(exhaling)

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Inhale to expand, last one.

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Exhale, round it through.

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(exhaling)

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Great, Tabletop position.

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We're gonna bring the 
two big toes together,

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knees as wide.

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This time spiral the hands,

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upper arm bones 
around left to right.

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And you're gonna 
press into your palms.

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Slowly look forward.

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Lion's Breath.

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So as you breathe out, 
tongue goes out

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and you look up 
towards that third eye.

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Big breath in.

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Actually, let's 
walk the fingers back

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so you set your hips back.

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Big breath in, here we go.

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(inhaling)

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And exhale, don't be shy.

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(exhaling loudly)

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Awesome, let's do one more.
Really empty out.

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Inhale.
(inhaling)

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Looking up between the brows,
your third eye, let it go.

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(exhaling loudly)

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Lovely.

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Slowly coming back, 
Downward Facing Dog.

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Take your time, walk the 
knees underneath the hips.

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I'll meet you there.

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(deep breathing)

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So make the most of 
your practice here today.

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We are toward the end 
of the road of our journey

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but as know in every 
end is a new beginning

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as Shavasana teaches us.

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So make the most 
of your time here.

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You made it, the 
hardest part is over.

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You made it to your mat 
so start to walk it out.

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Find what feels 
good, stay present.

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I believe in miracles.

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Breathe deep.

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(deep breathing)

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Then walk your feet 
up towards your hands

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or Rag Doll or hop it up.

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Find what feels good 
in your Forward Fold.

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Shake the head loose.

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Start to breathe 
a little deeper.

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(deep breathing)

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

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And really enjoy this,

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feel your fingertips trace
lines on the tops of the legs.

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Feel your feet 
press into the earth.

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Feel your body 
connect as you breathe in.

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Heart lifts up.

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Take any movement 
here that feels good.

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Maybe it's stillness, 
letting the breath move you.

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Maybe it's some 
Seaweed movement.

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Classic yoga terms 
coming out here left and right.

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Maybe it's some 
Seaweed movement,

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maybe you loop the shoulders.

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Maybe lift the toes.

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Maybe fix your pantaloons.

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Maybe you lick your lips.

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Then when you feel centered
in Mountain Pose or Tadasana

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find a new breath, 
whatever that means to you.

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A fuller breath, a 
more audible breath,

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a more conscious breath.

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Then on your next 
inhale reach the fingertips up,

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let the breath move you.

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Inhale, reach for the sky

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and exhale, Forward Fold.

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Inhale, Halfway Lift, 
find length.

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Let your heart be light.

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Lift it up.

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Exhale, soften and bow.

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Reach for the sky, 
press into the feet.

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Inhale, spread the fingertips.

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Exhale, hands to heart.

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Head over heart, heart over
pelvis, lengthen tailbone down.

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So we've been connecting 
all the way from the root,

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lower belly, navel, 
just above the navel,

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heart, our throat and 
now we're riding the wave

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all the way up here 
to the crown of the head.

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Keep that in mind as you move.

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Try to integrate the spine,

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not just anatomically 
but energetically,

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today and let's 
see what happens.

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We'll move from 
a place of connect.

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Let's see what happens.

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Okay, inhale, reach for the sky.

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This time clap 
the palms together,

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Jai, just kinda clear the slate.

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(hands clapping)

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And then Forward Fold.

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Inhale, Halfway Lift.

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Nice, exhale, soften and bow.

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Inhale, reach for the sky.

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Press into your 
feet, root to rise.

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And exhale, hands to heart.

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Soft knees, 
inhale, reach and lift.

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Exhale, fold, soft knees.

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(exhaling)

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Move with your breath.

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Inhale, Halfway Lift.

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Exhale, soften and bow.

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Root to rise.

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Inhale, reach for the sky.

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Give your thinking mind a break.

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Let your breath take over.

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Exhale, hands to heart.

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Namaste.

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Soft knees, inhale, 
reach for the stars.

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Exhale, float it down.

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Inhale, lengthen 
through the crown.

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Halfway Lift.

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And exhale, soften and fold.

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Brilliant.

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Bring the feet together, 
step the right foot back.

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Lower the right knee.

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Start to stretch it out, 
loop the shoulders.

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Inhale, open the chest.

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Maybe fingertips 
come out, maybe not.

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Inhale and then exhale, release.

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Pull the left hip crease back.

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Shout out to 
anyone named Chris there.

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(laughing)

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Pull the left hip crease back.

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Half Splits.

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Feel big, buoyant breaths
stretching your back muscles

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and then roll it through.

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Back to your Low Lunge, 
lift the back knee, inhale.

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Exhale, plant the palms.

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Strong Plank here so 
let your body talk, breathe.

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Give the thinking mind a break.

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Your mind is so powerful, 
especially in these Planks,

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top of a push-up.

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Listen to your body.

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It wants to talk.

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Let your body talk.

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Alright, inhale, shift forward.

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Exhale, navel stays 
drawing up to the spine

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as you lower all the way down.

00:12:48.968 --> 00:12:50.136
Inhale, Cobra.

00:12:51.604 --> 00:12:53.606
Exhale to release.

00:12:53.606 --> 00:12:56.843
Press up to all 
fours or to Plank

00:12:56.843 --> 00:12:59.445
and then make your 
way to Downward Dog.

00:12:59.445 --> 00:13:00.747
Inhale in, you got this.

00:13:00.747 --> 00:13:01.814
Stay present.

00:13:03.116 --> 00:13:04.117
Exhale out.

00:13:04.117 --> 00:13:05.118
(exhaling)

00:13:05.118 --> 00:13:07.587
Step the right 
foot all the way up.

00:13:07.587 --> 00:13:09.255
Lower the back knee.

00:13:10.423 --> 00:13:12.125
Front knee over front ankle.

00:13:12.125 --> 00:13:14.494
Press into your 
foundation and inhale.

00:13:14.494 --> 00:13:17.830
Lift the fingertips 
maybe, open your chest.

00:13:17.830 --> 00:13:19.666
Exhale to release.

00:13:19.666 --> 00:13:21.367
Pull the right hip crease back.

00:13:21.367 --> 00:13:25.471
Shout out to Chris, 
again, if your name's Chris.

00:13:25.471 --> 00:13:27.640
Breathe here, Half Splits.

00:13:27.640 --> 00:13:29.342
(exhaling)

00:13:29.342 --> 00:13:31.477
And then rolling 
through that right foot,

00:13:31.477 --> 00:13:34.280
inhale, open your heart, smile.

00:13:34.280 --> 00:13:36.249
Then plant the 
palms, step it back.

00:13:36.249 --> 00:13:38.184
Nice strong Plank here.

00:13:39.118 --> 00:13:40.119
Beautiful.

00:13:40.119 --> 00:13:41.521
Inhale in.

00:13:41.521 --> 00:13:44.991
Exhale, lower down with control.

00:13:44.991 --> 00:13:47.427
Inhale, open your heart.

00:13:47.427 --> 00:13:50.530
Exhale, become absorbed with
the sound of your breath.

00:13:50.530 --> 00:13:53.399
Inhale, press up 
to all fours or Plank

00:13:53.399 --> 00:13:55.001
then make your 
way to Downward Dog.

00:13:55.001 --> 00:13:56.002
Breathe out.

00:13:56.002 --> 00:13:57.537
(exhaling)

00:13:57.537 --> 00:13:58.438
Breathe in.

00:13:59.405 --> 00:14:02.108
As you exhale shake 
the head loose here.

00:14:02.108 --> 00:14:03.142
(exhaling)

00:14:03.142 --> 00:14:04.143
Breathe out.

00:14:05.044 --> 00:14:08.514
Drop the left heel, inhale,
lift the right leg up high.

00:14:08.514 --> 00:14:10.750
Exhale, knee to nose.

00:14:10.750 --> 00:14:11.851
(exhaling)

00:14:11.851 --> 00:14:14.020
Inhale, lift the 
right leg up high.

00:14:14.020 --> 00:14:15.788
Exhale, right 
knee to right tricep.

00:14:15.788 --> 00:14:18.224
Think up and over, really 
opening up through the hip.

00:14:18.224 --> 00:14:20.026
Gaze is straight down.

00:14:20.026 --> 00:14:22.161
Inhale, lift it up.

00:14:22.161 --> 00:14:23.329
Exhale, cross it over.

00:14:23.329 --> 00:14:26.332
Right knee to left tricep.

00:14:26.332 --> 00:14:28.201
Inhale, lift it up.

00:14:28.201 --> 00:14:32.038
And exhale all the 
way up to your lunge.

00:14:32.038 --> 00:14:32.872
Beautiful.

00:14:32.872 --> 00:14:34.307
Lower the back knee.

00:14:34.307 --> 00:14:37.043
Inhale, sweep the 
arms all the way up.

00:14:37.043 --> 00:14:39.045
Move with your breath.

00:14:39.045 --> 00:14:42.381
Then exhale, float 
'em all the way down.

00:14:43.449 --> 00:14:44.283
Beautiful.

00:14:44.283 --> 00:14:45.551
Send the right hip crease back.

00:14:45.551 --> 00:14:48.454
Take a deep 
breath in, Half Splits.

00:14:49.355 --> 00:14:53.092
Then curl the back toes under,
Warrior Two here we come.

00:14:53.092 --> 00:14:56.562
Rolling through that front
foot, pivot on the back knee.

00:14:56.562 --> 00:15:00.733
Stay nice and low here 
as you open up Warrior Two.

00:15:03.703 --> 00:15:04.537
Awesome.

00:15:04.537 --> 00:15:05.571
Pull the pinkies back,

00:15:05.571 --> 00:15:08.307
lengthen through 
the crown of the head.

00:15:08.307 --> 00:15:09.952
Nice.
Then Peaceful Warrior.

00:15:09.952 --> 00:15:12.278
Right fingertips 
reach forward, up and back.

00:15:12.278 --> 00:15:13.713
Big stretch here.

00:15:13.713 --> 00:15:15.782
Inhale, enjoy this next move

00:15:15.782 --> 00:15:19.752
as you cartwheel all the 
way back down to your lunge.

00:15:19.752 --> 00:15:21.087
Gorgeous.

00:15:21.087 --> 00:15:22.955
Inhale, look forward.

00:15:22.955 --> 00:15:25.525
Exhale, right fingertips 
reach towards the sky.

00:15:25.525 --> 00:15:28.361
Find that 
scissor effect, lift up.

00:15:29.228 --> 00:15:31.831
Then exhale, float it down.

00:15:31.831 --> 00:15:32.665
Awesome.

00:15:32.665 --> 00:15:35.568
Plant the palms, step the
right toes back with control.

00:15:35.568 --> 00:15:39.906
Look forward, slowly lower
all the way onto the belly.

00:15:39.906 --> 00:15:41.073
Inhale, Cobra.

00:15:42.475 --> 00:15:43.810
Exhale, release.

00:15:44.710 --> 00:15:46.279
Press to Plank or all fours.

00:15:46.279 --> 00:15:49.515
Big inhale and 
then exhale to your Dog.

00:15:51.317 --> 00:15:56.256
Breathe in and listen to your
breath as you breathe out.

00:15:56.256 --> 00:15:58.624
(exhaling)

00:15:58.624 --> 00:16:01.194
Inhale, lift the 
left leg up high.

00:16:01.194 --> 00:16:02.795
Exhale, knee to nose.

00:16:02.795 --> 00:16:05.031
Cultivate strength.

00:16:05.031 --> 00:16:07.834
Inhale, Three-Legged Dog.

00:16:07.834 --> 00:16:10.436
Exhale, left knee 
draws up and over

00:16:10.436 --> 00:16:13.105
to touch, or kiss, left tricep.

00:16:13.105 --> 00:16:14.607
Straight down.

00:16:14.607 --> 00:16:16.108
Inhale, Three-Legged Dog.

00:16:16.108 --> 00:16:18.156
Move nice and slow.
Last one, you got this.

00:16:18.156 --> 00:16:19.178
Cross it over.

00:16:19.178 --> 00:16:20.613
Left knee to right tricep.

00:16:20.613 --> 00:16:22.515
Upper body is in Plank.

00:16:22.515 --> 00:16:27.486
Inhale, reach it up and exhale
all the way to your lunge.

00:16:28.076 --> 00:16:31.388
Nice work.
Lower the back knee.

00:16:31.388 --> 00:16:35.695
Find a big inhale to reach
the fingertips all the way up.

00:16:35.695 --> 00:16:39.065
Tap into a little joy 
here, that inner smile.

00:16:39.065 --> 00:16:43.269
Let your breath move you as
you exhale, bring it down.

00:16:43.269 --> 00:16:44.737
Send the hips back.

00:16:44.737 --> 00:16:46.239
Flex the left foot.

00:16:46.239 --> 00:16:47.874
Breathe in.

00:16:47.874 --> 00:16:50.776
And then curl the right toes
under, connect to your center.

00:16:50.776 --> 00:16:52.812
Move from a 
place of connect here.

00:16:52.812 --> 00:16:56.616
As you roll through the front
foot pivot on the back foot.

00:16:56.616 --> 00:16:58.017
Keep it nice and low.

00:16:58.017 --> 00:17:02.154
Strong, strong foundation 
as you open up Warrior Two.

00:17:03.456 --> 00:17:04.891
Beautiful.

00:17:04.891 --> 00:17:07.527
Take a deep breath in.

00:17:07.527 --> 00:17:09.561
Sink a little lower, 
long breath out.

00:17:09.561 --> 00:17:10.997
(exhaling)

00:17:10.997 --> 00:17:12.064
Peaceful Warrior.

00:17:12.064 --> 00:17:14.300
As you inhale reach the 
left fingertips this time

00:17:14.300 --> 00:17:16.102
forward, up, and back.

00:17:16.102 --> 00:17:19.839
Big, buoyant breath here and
then enjoy this next move

00:17:19.839 --> 00:17:22.675
as you cartwheel 
all the way down.

00:17:23.809 --> 00:17:26.646
Inhale to look 
forward, find length.

00:17:26.646 --> 00:17:28.814
Then exhale, 
plant the right palm

00:17:28.814 --> 00:17:31.517
and reach the left 
fingertips towards the sky.

00:17:31.517 --> 00:17:36.188
Find that scissor effect here
as you breathe in, big twist.

00:17:36.188 --> 00:17:38.791
And release as you breathe out.

00:17:39.792 --> 00:17:42.662
Plant the palms, 
step the left toes back.

00:17:42.662 --> 00:17:46.832
Inhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:17:46.832 --> 00:17:48.100
Take your time.

00:17:48.100 --> 00:17:51.337
Inhale to open 
your heart, your chest

00:17:51.337 --> 00:17:54.607
and exhale to 
send it up and back.

00:17:54.607 --> 00:17:56.342
Downward Facing Dog.

00:17:56.342 --> 00:17:57.877
Big breath in.

00:17:57.877 --> 00:17:59.111
(inhaling)

00:17:59.111 --> 00:18:00.446
Big breath out.

00:18:00.446 --> 00:18:02.148
(exhaling)

00:18:02.148 --> 00:18:05.251
Inhale, gather energy 
up from the lower belly.

00:18:05.251 --> 00:18:09.027
Bend the knees 
and slowly lower down.

00:18:09.027 --> 00:18:10.222
Bring the two big toes together.

00:18:10.222 --> 00:18:12.058
Walk the hands between the legs.

00:18:12.058 --> 00:18:14.060
You're gonna come 
up onto the toes here

00:18:14.060 --> 00:18:16.395
for a little froggy posture.

00:18:17.997 --> 00:18:19.865
So if you're doing 
this one with your kiddos

00:18:19.865 --> 00:18:23.469
I suggest you hop 
around off your lily pad.

00:18:24.503 --> 00:18:28.240
More kids yoga to 
come this year, can't wait.

00:18:29.342 --> 00:18:30.776
For me all yoga's kids yoga

00:18:30.776 --> 00:18:35.470
but my roots actually 
come from kids yoga.

00:18:35.470 --> 00:18:39.552
My first business was 
called Love Kids Yoga, LKY.

00:18:41.020 --> 00:18:43.723
Alright, so we're here 
working in froggy pose.

00:18:43.723 --> 00:18:45.658
You can bring it 
up to a toe balance

00:18:45.658 --> 00:18:49.061
by opening these wide and
bringing the hands to the heart.

00:18:49.061 --> 00:18:50.029
Finding that lift.

00:18:50.029 --> 00:18:51.364
Again, you're trying to slide

00:18:51.364 --> 00:18:55.101
a papers thin worth of space
between your bum and your heels

00:18:55.101 --> 00:18:57.303
if you really wanna work.

00:18:57.303 --> 00:19:00.206
Work, W-E-R-K that is.

00:19:00.206 --> 00:19:02.074
If you're ready 
for a little Crow play

00:19:02.074 --> 00:19:05.111
bring the palms to the 
earth, loop the shoulders.

00:19:05.111 --> 00:19:07.680
Send your awareness 
towards that third eye point

00:19:07.680 --> 00:19:10.850
and gaze forward as you 
work to cultivate energy

00:19:10.850 --> 00:19:14.153
from the lower belly 
and lift up, up, up, up.

00:19:14.153 --> 00:19:15.554
Knees come to the armpit-chest

00:19:15.554 --> 00:19:17.757
and maybe we rock a 
little front to back

00:19:17.757 --> 00:19:20.559
without even lifting the toes.

00:19:20.559 --> 00:19:23.462
Then maybe one toe lifts up.

00:19:23.462 --> 00:19:24.930
We keep breathing here.

00:19:24.930 --> 00:19:26.032
Maybe both toes lift up.

00:19:26.032 --> 00:19:28.768
So play a little bit here.

00:19:28.768 --> 00:19:31.604
We can also work 
in the Toe Stand.

00:19:33.606 --> 00:19:37.616
Maybe take a 
different variation, too.

00:19:39.278 --> 00:19:41.647
So to each his own 
here, a little play time.

00:19:41.647 --> 00:19:45.317
Again, if you're working in
Bakasana send that gaze forward

00:19:45.317 --> 00:19:48.020
and you have to everyone really

00:19:48.020 --> 00:19:51.824
pay attention to 
where your focus is.

00:19:51.824 --> 00:19:57.128
Listen to that inner wisdom
going through your checklist.

00:19:57.496 --> 00:20:00.166
So it's not just arbitrary, 
the alignment, right?

00:20:00.166 --> 00:20:02.601
It's about 
cultivating a relationship

00:20:02.601 --> 00:20:04.303
with your inner teacher.

00:20:04.303 --> 00:20:07.039
(deep breathing)

00:20:12.178 --> 00:20:13.913
Then, wherever you 
are, take your time.

00:20:13.913 --> 00:20:17.850
We're gonna come 
to a nice, low squat.

00:20:17.850 --> 00:20:18.818
Palms together.

00:20:18.818 --> 00:20:20.286
We'll take a 
deep breath in here.

00:20:20.286 --> 00:20:22.488
Everyone lift your heart.

00:20:22.488 --> 00:20:25.024
Then swim your 
fingertips around to release.

00:20:25.024 --> 00:20:29.128
Stay active in the toes 
as you come to Dandasana.

00:20:31.764 --> 00:20:34.533
Send the legs out long 
as you press into the heels.

00:20:34.533 --> 00:20:37.303
Lift up through your heart.

00:20:37.303 --> 00:20:38.270
(exhaling)

00:20:38.270 --> 00:20:39.772
Dandasana.

00:20:39.772 --> 00:20:41.407
We'll take the right knee in.

00:20:41.407 --> 00:20:42.908
Find your leg baby.

00:20:42.908 --> 00:20:46.331
Give it a rock front 
to back, left to right.

00:20:46.331 --> 00:20:49.548
You can catch it in your left
hand or the left hip crease.

00:20:49.548 --> 00:20:50.382
Breathe.

00:20:51.317 --> 00:20:53.752
(deep breathing)

00:20:53.752 --> 00:20:55.421
And then a 
little play time here.

00:20:55.421 --> 00:20:58.924
You can take your 
right foot, pull it back.

00:20:58.924 --> 00:21:04.151
Maybe you're working 
in a way that feels good

00:21:04.151 --> 00:21:07.466
to slowly bring that 
right knee over the shoulder.

00:21:07.466 --> 00:21:10.769
If it doesn't feel 
good today don't do it.

00:21:10.769 --> 00:21:11.704
Listen.

00:21:11.704 --> 00:21:13.839
(exhaling)

00:21:13.839 --> 00:21:16.275
So we're here, or we're here,

00:21:16.275 --> 00:21:20.913
or we're maybe working
towards here, Eight-Angle.

00:21:20.913 --> 00:21:22.148
Breathing deep.

00:21:23.349 --> 00:21:27.419
Maybe you send your gaze out
and work on the arm balance.

00:21:27.419 --> 00:21:29.688
(exhaling)

00:21:30.823 --> 00:21:32.825
And then if you're 
working in the arm balance

00:21:32.825 --> 00:21:36.162
slowly make your way back and
let's switch to the left leg.

00:21:36.162 --> 00:21:38.564
Sit up nice and tall.

00:21:38.564 --> 00:21:41.400
Find your leg baby, 
opening the hip here.

00:21:41.400 --> 00:21:43.302
Keeping that lift 
up through the heart,

00:21:43.302 --> 00:21:46.071
that awareness 
through the crown.

00:21:46.071 --> 00:21:49.475
Rock front, rock back,

00:21:49.475 --> 00:21:52.475
rock side to side.

00:21:54.513 --> 00:21:57.283
(deep breathing)

00:21:59.185 --> 00:22:02.688
Then maybe you take that leg
back behind that lift here

00:22:02.688 --> 00:22:03.822
and then maybe we're working

00:22:03.822 --> 00:22:06.826
to get this left 
leg over the right.

00:22:08.194 --> 00:22:11.797
Then maybe you're playing here
but just listen to your body.

00:22:11.797 --> 00:22:13.699
Listen, listen, listen.

00:22:19.638 --> 00:22:22.608
And then if you're working
in the arm balance, fabulous.

00:22:22.608 --> 00:22:23.876
Take a deep breath in

00:22:23.876 --> 00:22:28.047
and use an exhale to slowly,
and with control, unravel.

00:22:28.047 --> 00:22:30.316
(exhaling)

00:22:31.917 --> 00:22:35.855
And then we're all gonna 
extend both legs out long.

00:22:35.855 --> 00:22:37.223
Interlace the fingertips,

00:22:37.223 --> 00:22:39.892
keep the index 
finger pointing forward.

00:22:39.892 --> 00:22:41.126
Point the toes.

00:22:42.428 --> 00:22:46.265
Connect to this energy 
from the base of the spine

00:22:46.265 --> 00:22:48.100
all the way up to 
the crown of the head.

00:22:48.100 --> 00:22:53.009
That includes your abdominals.

00:22:53.009 --> 00:22:54.273
Then we'll slowly, 
starting with the tail,

00:22:54.273 --> 00:22:56.108
start to rock it back.

00:22:57.209 --> 00:23:00.879
Trying to be as articulate as
possible with the spine here.

00:23:00.879 --> 00:23:02.748
(exhaling)

00:23:02.748 --> 00:23:06.118
Slowly lowering down 
all the way, take your time.

00:23:06.118 --> 00:23:08.754
And then eventually 
you'll hit the ground

00:23:08.754 --> 00:23:11.190
and we'll reach the arms 
all the way up and overhead

00:23:11.190 --> 00:23:13.359
for a big full body stretch.

00:23:13.359 --> 00:23:16.762
(deep breathing)

00:23:16.762 --> 00:23:20.899
Great, interlace the fingertips,
bring them behind the head

00:23:21.834 --> 00:23:24.069
and elbows super wide here.

00:23:25.638 --> 00:23:26.472
Fabulous.

00:23:26.472 --> 00:23:29.275
Slowly hug the knees 
up towards the chest.

00:23:29.275 --> 00:23:32.778
Scoop the tailbone up so your
lower back is really flat.

00:23:32.778 --> 00:23:34.914
Shins parallel to the earth.

00:23:34.914 --> 00:23:35.748
Inhale in.

00:23:35.748 --> 00:23:39.251
As you exhale, right shoulder
to the center of your chest

00:23:39.251 --> 00:23:43.722
and you're gonna 
extend the right leg out long.

00:23:43.722 --> 00:23:44.923
Inhale, come back.

00:23:44.923 --> 00:23:46.725
Keep the neck long, lengthen.

00:23:46.725 --> 00:23:48.983
Exhale, twist.

00:23:49.828 --> 00:23:51.363
Inhale, lift everything.

00:23:51.363 --> 00:23:53.565
Scoop the tailbone, 
lift your heart.

00:23:53.565 --> 00:23:55.067
And exhale, cross.

00:23:56.302 --> 00:23:57.369
Inhale, lift.

00:23:58.504 --> 00:23:59.738
Exhale, cross.

00:23:59.738 --> 00:24:01.006
Just three more.

00:24:01.006 --> 00:24:03.114
Inhale.
(inhaling)

00:24:03.114 --> 00:24:05.843
Exhale.
(exhaling)

00:24:05.843 --> 00:24:07.413
Inhale.

00:24:07.413 --> 00:24:08.914
And exhale.

00:24:08.914 --> 00:24:10.349
Two more, inhale.

00:24:11.383 --> 00:24:12.217
And twist.

00:24:12.217 --> 00:24:13.652
(exhaling)

00:24:13.652 --> 00:24:14.653
Inhale.

00:24:14.653 --> 00:24:15.721
(inhaling)

00:24:15.721 --> 00:24:16.555
And twist.

00:24:16.555 --> 00:24:17.389
(exhaling)

00:24:17.389 --> 00:24:18.924
Last one, inhale.

00:24:18.924 --> 00:24:20.059
(inhaling)

00:24:20.059 --> 00:24:21.026
And twist.

00:24:21.026 --> 00:24:22.861
(exhaling)

00:24:22.861 --> 00:24:24.930
Inhale, look up.

00:24:24.930 --> 00:24:26.165
And twist.

00:24:26.165 --> 00:24:27.266
Fabulous.

00:24:27.266 --> 00:24:30.636
Hug the knees into the 
chest, neck nice and long.

00:24:30.636 --> 00:24:31.470
Release.

00:24:32.771 --> 00:24:35.541
(deep breathing)

00:24:36.775 --> 00:24:38.143
Listen to the 
sound of your breath.

00:24:38.143 --> 00:24:40.779
Send the 
fingertips out left to right.

00:24:40.779 --> 00:24:42.848
Inhale, scoop the tailbone up.

00:24:42.848 --> 00:24:46.018
Exhale, let your 
legs go heavy to the left.

00:24:46.018 --> 00:24:48.087
Turn your gaze to the right.

00:24:48.087 --> 00:24:49.254
Big breath in.

00:24:50.189 --> 00:24:51.690
Exhale, come back to center.

00:24:51.690 --> 00:24:53.759
Maybe knees nice and wide.

00:24:53.759 --> 00:24:57.763
Inhale and then use 
your exhale ah, twist again.

00:24:58.797 --> 00:25:01.734
Heavy in the legs, I got 
relaxed there, to the right

00:25:01.734 --> 00:25:04.036
and then take 
your gaze to the left.

00:25:04.036 --> 00:25:08.207
Maybe close your eyes, look
up at that third eye point.

00:25:09.908 --> 00:25:14.079
Inhale and use your 
exhale to come back to center.

00:25:15.347 --> 00:25:16.181
Gorgeous.

00:25:17.316 --> 00:25:18.784
So as the feet come to the mat

00:25:18.784 --> 00:25:23.255
I'll bring the hands right to
the base of the thigh here,

00:25:23.255 --> 00:25:25.057
the hip crease, 
sorry (chuckling)

00:25:25.057 --> 00:25:26.325
And then toes 
are pointing forward.

00:25:26.325 --> 00:25:27.726
We're just gonna take the palms

00:25:27.726 --> 00:25:30.095
and travel all the 
way up to the knees

00:25:30.095 --> 00:25:32.631
and then travel 
all the way down.

00:25:32.631 --> 00:25:35.634
Try not to create any 
extra added tension in the face

00:25:35.634 --> 00:25:37.469
or the throat or the neck.

00:25:37.469 --> 00:25:40.105
Lift your third eye point all
the way up towards the heaven

00:25:40.105 --> 00:25:42.641
as you crawl the hands 
all the way up to the knees

00:25:42.641 --> 00:25:45.511
and then all the way down.

00:25:45.511 --> 00:25:48.847
All the way up 
and all the way down.

00:25:48.847 --> 00:25:50.983
Getting a nice massage.

00:25:50.983 --> 00:25:54.520
All the way up 
and all the way down.

00:25:54.520 --> 00:25:55.554
Great, one more.

00:25:55.554 --> 00:25:58.557
All the way up 
and all the way down.

00:25:59.425 --> 00:26:00.492
Yes!

00:26:00.492 --> 00:26:02.728
Inch the toes all the way out.

00:26:02.728 --> 00:26:05.731
Extend the legs long, bring
your arms gently at your sides.

00:26:05.731 --> 00:26:08.367
Take a deep 
breath in, life is good.

00:26:08.367 --> 00:26:09.535
(inhaling)

00:26:09.535 --> 00:26:11.336
And exhale to relax.

00:26:11.336 --> 00:26:13.572
(exhaling)

00:26:16.341 --> 00:26:17.818
So nice.

00:26:20.879 --> 00:26:23.749
Soften the area 
between your two eyebrows.

00:26:23.749 --> 00:26:26.518
(deep breathing)

00:26:32.825 --> 00:26:36.061
The teacher in me 
honors and recognizes

00:26:37.162 --> 00:26:40.165
the teacher, 
the wisdom, within you.

00:26:43.769 --> 00:26:47.940
I'll bring the palms up 
to the third eye point today.

00:26:49.208 --> 00:26:50.409
(dog barking)

00:26:50.409 --> 00:26:52.511
Thank you, Benji.

00:26:52.511 --> 00:26:54.179
Thank you Benji-roo.

00:26:56.381 --> 00:26:58.484
Way to keep it real.

00:26:58.484 --> 00:27:01.487
Let's not edit this, 
let's keep this.

00:27:01.487 --> 00:27:05.808
Yep, he's saying, 
"Om shanti shanti om."

00:27:07.459 --> 00:27:08.293
Oh, no.

00:27:08.293 --> 00:27:10.162
It was, Om namo guru dev namo.

00:27:10.162 --> 00:27:11.830
That's what he said.

00:27:14.967 --> 00:27:18.370
The teacher in me 
bows to the teacher in you.

00:27:18.370 --> 00:27:20.439
Tomorrow's our final day.

00:27:22.641 --> 00:27:23.475
Namaste.

00:27:25.244 --> 00:27:28.080
(deep breathing)

00:27:29.615 --> 00:27:33.118
(lively orchestral music)