WEBVTT

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hey friends welcome to 30 days of yoga

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camp it's day 12 in yoga we trust the

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mantra today is I trust let's get

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started

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all right today we're going to begin

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standing with the feet hip-width apart

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all right so the toes are pointing

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forward we're spreading awareness to the

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feet and we're just going to take a

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second to get into the hips today now

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the mantra today trust trust yourself

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just trust this moment just moving the

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hips you want to get a little freakier

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you can but I'm going to keep it PG and

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so I'm getting into the hips here but

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I'm also just kind of waking up the feet

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rocking a little bit side to side creaky

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old floor what's up maybe I'll move a

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little and then you can bring the hips

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back and we're just going to loop the

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shoulders a couple times so I'd like for

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you to forget what you know about yoga

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today some of you have heard me say that

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before and now don't get so literal that

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you just throw your foundation out the

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door wimon sayonara but the idea is just

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kind of allow yourself a little bit of

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freedom and you've been working in such

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a great way up until this point to find

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a little freedom and trust your

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intuition so I'm just your buddy here

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guiding you listen to your body trust

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and for some develop your intuition so

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listen to your body so right now if

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you're really listening you could be

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doing this right now boo that folded

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right so and then when you feel

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satisfied go ahead and come to a nice

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Mountain Pose let's turn the pinkies

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towards the front and open the palms now

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with your focus downward past the nose

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or the eyes closed we're going to shift

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a little front to back so so shift all

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the way onto your toes to the point

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where you feel like you're going to fall

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and then shift back on to the heels

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also to the point where you feel like

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whoa and here we begin to connect to our

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Center which is awesome

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so we're feeling out through the feed

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the way but we're also connecting to the

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center and the greatest way to connect

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to that area of the body is at that

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moment where you're about to fall you

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can act yes now let's try it a little

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bit left to right same thing

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eating your edge

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cool so even if you're kind of confused

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just kind of bring your awareness to the

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space between your navel and your spine

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then we'll bring it back to center and

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on a big breath in reach the arms all

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the way up and overhead exhale fold

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easing into it today inhale halfway lift

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nice and slow exhale fold inhale reach

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for the sky exhale hands release

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interlace behind the tail strong footing

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here soft knees open up through the

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chest so knuckles can reach down and

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away here now find a little movement

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that feels good here maybe swaying a

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little left to right maybe getting into

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the muscles of the neck and the

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shoulders neck circles then bend your

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knees even more draw the knuckles away

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inhale look forward and exhale forward

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fold belly comes to the tops of the

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thighs knuckles reach up towards the sky

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actively reach the knuckles so tug the

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shoulders away from the ears here as you

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forward fold

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big breath in here and exhale release

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arms down fingertips to the feet or to

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the mat and let your head hang here on

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your next inhale halfway lift flat back

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position and exhale forward fold

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inhale reach for the sky and exhale

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release reign it down and release behind

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opposite thumb on top this time so it's

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usually the one that feels weird

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interlace soft knees here careful not to

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lock out the legs knuckles down in a way

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as you open up through the chest the

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heart and then again you might just find

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a little movement that feels good that

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feels natural and yummy

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then when you're ready bending the knees

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generously inhale look forward exhale

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forward fold belly to the thighs

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knuckles reach up and away these arms

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might feel a little bit weirder than the

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last but reach your knuckles up towards

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the sky toward your shoulders away from

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your ears find a great big breath in and

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then let it go

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my friends arms release inhale halfway

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lift keep playing around here and then

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exhale fold awesome we're going to bring

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the right fingertips to the center and

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slowly bending both knees and then

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inhale reaching left fingertips up right

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knees going to bend generously we open

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up through the chest and then exhale

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left fingertips replace the right keep

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the knees bent continue deep bend in the

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left knee as you inhale reach the arms

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up and exhale release one more time on

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each side inhale deep bend in the knees

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reach up exhale back to Center inhale

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reaching up and exhale back to Center

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awesome we're going to walk the palms

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out now make them off your mat here come

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onto the toes and then sink back on the

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heel see if you can keep your arms where

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they are whoa rock back onto the toes

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and then sink back into the heels great

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bend the knees generously keep the

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fingertips or the palms where they are

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stretch stretch stretch and then release

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hands come back to that plant the palms

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and we're going to step or hop it back

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to plank so you might be a little tired

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today might be a little sore tomorrow's

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we're going to take it nice and easy day

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thirteen so maybe you keep plowing ahead

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or maybe you take it nice and easy today

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move through a vinyasa that suits you

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maybe taking a baby Cobra or an upward

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facing dog and everyone make your way to

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down dog

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that's where we'll meet with a big

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breath in and a big breath out

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on your next inhale press into all 10

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knuckles firmly take care of the

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shoulders rotating them away from the

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ears

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tops of the thighs have this inward

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spiral their spiraling in and out

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towards each other you might turn your

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two big toes and slightly just to

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experiment with that and here we go

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inhale come on to the toes exhale heels

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down inhale really on the balls on the

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ball exhale bend excuse me not bend the

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knees heels down inhale reach I said

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that because my knee is softened which

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is good keep it going here and one more

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inhale exhale awesome

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slowly come to the knees take a rest

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Child's Pose your versions you can keep

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the arms reaching forward or float them

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around and back whatever feels good take

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a couple of breaths here let it go

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and slowly they begin to wiggle the

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fingertips maybe take your thumbprint

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rub it against all your other

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fingerprints hmm and then we'll rise

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back up curl the toes under send it to

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down dog and then we'll drop the left

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heel lift the right leg up high on an

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exhale squeeze it up and in step it to

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your lunge and pivot on the back foot

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for warrior 1 so take a second to find

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your foundation I'm self-conscious

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because someone I love the other day

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told me that you have your man voice you

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talk like a man and now I'm all like

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catching myself doing that lengthen the

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tailbone down find your warrior 1 so

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strong the back foot here inhale in

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exhale straightening through that front

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leg airplane arms crown of the head

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reaches towards the front of your mat

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great soft bend in the knee inhale

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warrior one two more just like that

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exhale stay connected to the feet pull

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the right hip crease back airplane arms

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inhale reach it up exhale fingertips

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back peeling back with the right hip

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crease a long long long beautiful neck

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here interlace the fingertips and then

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check it out soften through the right

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knee trust Trust trust as you bring

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belly to hover right over the top of the

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right thigh strong back leg here humble

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warrior you can stay here or take it all

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the way down humble warrior mm crown of

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the head reaches to the ears this is

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much too much for you can use the palms

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on the earth to work it out in the legs

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to come out of the posture press into

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the outer edge of that back foot charge

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your left inner thigh draw the knuckles

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away as you lift your heart to come up

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warrior one this is where we're all meet

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inhale remember I am bold trust the

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experience here and then exhale warrior

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two beautiful take one moment here to

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breathe in then use your exhale to take

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it all the way back to your lunge plant

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the palms optional vinyasa here

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otherwise just take it straight to down

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dog

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nice work drop the right heel lift the

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left leg high big breath in exhale

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squeeze up and into your lunge

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making your way to warrior one pivot on

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the back foot nice strong footing and

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when you're ready reach it up big breath

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in here press into the outer edge of

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that back foot strong right inner thigh

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engage smile here press into the outer

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edge of that back foot make sure you

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have your support

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then inhale lift the heart exhale begin

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to slowly peel back with the left hip

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crease and the fingertips back airplane

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arms so you may not come all the way

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here if you don't have the flexibility

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it might just be here then inhale reach

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warrior one exhale so so many people

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always saying I can't do yoga I'm not

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flexible it's like you not to be

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flexible to do yoga it was not about

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being flexible warrior one inhale take

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the fingertips back as you exhale two

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one more inhale reach and exhale

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airplane arms peeling the left hip

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crease back whew strong footing here is

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required this is great I love this and

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release the fingertips weird thumb on

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top knuckles drawl down inhale loop the

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shoulders then stay connected as you

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softly softly bend that front knee and

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let the belly hover the torso hover over

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the top of the left thigh notice if the

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crown of the head is going down it

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should be going straight out so you have

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that awareness that integrity through

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the neck remember the neck is an

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extension of the spine stay here for one

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more breath you got it

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and then maybe rounding forward humble

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warrior crown of the head right down to

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the earth

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charge the right inner thigh you got it

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breathe deep then pressing into the

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outer edge of that back foot power

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through that back leg power through the

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front leg and lift your heart release

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warrior one inhale smile exhale let it

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go warrior two one breath here inhale

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focus out beyond the left fingertips and

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then exhale make your way back to your

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lunge optional vinyasa here otherwise

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straight to down dog

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we're going to take one breath here and

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then we make our way to Child's Pose yay

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close your eyes here now we need to look

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at the video for the next couple beats

00:14:21.459 --> 00:14:28.299
here so you can trust letting the head

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grow heavy here the shoulders round

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heavy this is not a place of rest or

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comfort for you come into any shape and

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kneel shape you like that is maybe you

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just come onto the belly and use the

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hands as a pillow

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or maybe you come up to a nice

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meditation pose the power of adjustment

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so lovely so we get into a place where

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you can close your eyes here and just

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take a couple quiet breaths and we

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consider the mantra again I trust trust

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that everything is as it should be and

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I've shared this with a lot of people in

00:15:20.979 --> 00:15:23.079
the community already but this is an

00:15:23.079 --> 00:15:25.029
affirmation my mom shared with me that I

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love and it is the universe it's for me

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and so is everything else the universe

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is for me rather than against me it is

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for me and so as everything else I used

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to question my mom like what does that

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even mean and now here I am sharing it

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with you so from here trust listen to

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your body listen to your intuition we're

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going to do a little freestyle today

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just a little moment of play so I'm

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going to guide you through it but know

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that you can always return to that point

00:16:00.999 --> 00:16:03.519
of rest for for this so I'm going to

00:16:03.519 --> 00:16:06.970
slowly rise up take your time I'm going

00:16:06.970 --> 00:16:09.279
to plant the palms so we're coming into

00:16:09.279 --> 00:16:10.929
a little book asana practice a little

00:16:10.929 --> 00:16:12.549
crow so if you know where you're going

00:16:12.549 --> 00:16:16.629
you can you can head there and I connect

00:16:16.629 --> 00:16:19.179
to my Center to lift me up and I curl

00:16:19.179 --> 00:16:21.009
the feet excuse me curl the toes under

00:16:21.009 --> 00:16:24.639
and stretch the feet by sending my

00:16:24.639 --> 00:16:26.439
weight back and I begin to open up

00:16:26.439 --> 00:16:27.020
through the

00:16:27.020 --> 00:16:28.520
now this is a great place to be just

00:16:28.520 --> 00:16:31.040
right here ah feels so good great in the

00:16:31.040 --> 00:16:34.280
hips after those humble Warriors so I'd

00:16:34.280 --> 00:16:36.140
like for you to trust your body I need

00:16:36.140 --> 00:16:37.940
you to be really mindful the knees here

00:16:37.940 --> 00:16:39.920
since I'm not there with you but you

00:16:39.920 --> 00:16:43.070
might stay here working on little froggy

00:16:43.070 --> 00:16:47.140
pose you might come into that low squat

00:16:47.140 --> 00:16:51.230
you might do some floor work with one

00:16:51.230 --> 00:16:55.790
heel back and one leg out stretching

00:16:55.790 --> 00:16:56.650
through the quads

00:16:56.650 --> 00:17:00.350
or if you're ready you might head to a

00:17:00.350 --> 00:17:05.720
little crow practice right and so for

00:17:05.720 --> 00:17:07.760
that crow practice we really want to

00:17:07.760 --> 00:17:10.040
stay connected to the center and keep

00:17:10.040 --> 00:17:12.980
the gaze out long stack the bones just

00:17:12.980 --> 00:17:16.040
like normal always and then activate

00:17:16.040 --> 00:17:17.599
through the muscles in a way that

00:17:17.599 --> 00:17:20.030
supports maybe a little takeoff and it

00:17:20.030 --> 00:17:26.540
may not happen today so eventually we'll

00:17:26.540 --> 00:17:28.010
bring the toes together here in this

00:17:28.010 --> 00:17:30.260
froggy position and again if arm balance

00:17:30.260 --> 00:17:31.340
is not for you today then you're

00:17:31.340 --> 00:17:33.050
freestyling right now you're taking care

00:17:33.050 --> 00:17:37.250
of your body knees nice and wide toes

00:17:37.250 --> 00:17:39.140
together inhale press away from your

00:17:39.140 --> 00:17:40.580
yoga mat find the length through the

00:17:40.580 --> 00:17:43.460
crown of the head gaze forward then hug

00:17:43.460 --> 00:17:46.040
the lower ribs in and we'll slowly walk

00:17:46.040 --> 00:17:48.140
the knees all the way up all the way to

00:17:48.140 --> 00:17:50.570
the armpits here the armpit chest gaze

00:17:50.570 --> 00:17:52.700
for now we're just going to rock a

00:17:52.700 --> 00:17:55.300
little you might Rock front and back

00:17:55.300 --> 00:17:57.860
front and back and then you might take a

00:17:57.860 --> 00:18:01.640
rest everyone keep your focus forward

00:18:01.640 --> 00:18:06.050
gaze forward and maybe one set of toes

00:18:06.050 --> 00:18:10.490
lifts off than the other right we're

00:18:10.490 --> 00:18:12.950
hugging the elbows in pressing away all

00:18:12.950 --> 00:18:15.580
ten knuckles strong on the map

00:18:15.580 --> 00:18:17.270
eventually we'll find this little

00:18:17.270 --> 00:18:19.070
clawing effect will help which will help

00:18:19.070 --> 00:18:22.190
us with a little bit of lift up staying

00:18:22.190 --> 00:18:24.670
open through the chest gaze forward

00:18:24.670 --> 00:18:28.000
breathing deep here

00:18:29.970 --> 00:18:35.670
just a little time to play it's to trust

00:18:35.670 --> 00:18:38.290
okay it's not about coming into this

00:18:38.290 --> 00:18:39.820
shape it's just about having this moment

00:18:39.820 --> 00:18:43.900
of like what do I want to do and then

00:18:43.900 --> 00:18:47.110
we'll let that go we'll come back to all

00:18:47.110 --> 00:18:50.590
fours well swing the legs to one side so

00:18:50.590 --> 00:18:52.210
everyone meet on all fours and we'll

00:18:52.210 --> 00:18:54.370
swing the legs to one side and we'll

00:18:54.370 --> 00:18:57.000
come back to seated

00:18:57.000 --> 00:19:00.130
take a second to counter in the wrist if

00:19:00.130 --> 00:19:03.280
you were in our arm balance so thriller

00:19:03.280 --> 00:19:05.290
arms or taking the fingers to the tops

00:19:05.290 --> 00:19:08.380
of the thighs pressing down through the

00:19:08.380 --> 00:19:16.960
forearms then everyone reach the

00:19:16.960 --> 00:19:18.180
fingertips forward

00:19:18.180 --> 00:19:21.520
interlace try these angels index finger

00:19:21.520 --> 00:19:23.680
points forward as we slowly roll it down

00:19:23.680 --> 00:19:25.390
pressing into the heels or the toes slow

00:19:25.390 --> 00:19:28.840
slow slow slow slowly roll all the way

00:19:28.840 --> 00:19:29.820
down

00:19:29.820 --> 00:19:32.200
beautiful reach the arms up and overhead

00:19:32.200 --> 00:19:35.010
full body stretch great work today

00:19:35.010 --> 00:19:40.870
inhale in exhale let everything go big

00:19:40.870 --> 00:19:48.389
breath in and exhale let everything go

00:19:48.600 --> 00:19:50.560
great we're going to bring the hands

00:19:50.560 --> 00:19:52.240
behind the head to interlace just for a

00:19:52.240 --> 00:19:57.060
little pillow so no no core work here

00:19:57.060 --> 00:20:00.580
and then slowly lift the knees soles of

00:20:00.580 --> 00:20:03.370
the feet come to the mat pick your hips

00:20:03.370 --> 00:20:04.930
up take them to the right side of your

00:20:04.930 --> 00:20:07.780
mat and then allow your knees to fall to

00:20:07.780 --> 00:20:12.010
the left begin to turn onto your right

00:20:12.010 --> 00:20:15.130
ear here and if you don't like the neck

00:20:15.130 --> 00:20:16.450
pillow here with the thumbs you can

00:20:16.450 --> 00:20:23.610
release the arms mmm breathe

00:20:25.140 --> 00:20:27.030
and then rolling through their feet

00:20:27.030 --> 00:20:29.640
knees come back up we lift the hips and

00:20:29.640 --> 00:20:32.760
now we take them over to the left and

00:20:32.760 --> 00:20:37.250
send the knees over towards the right

00:20:44.409 --> 00:20:48.730
start to soften your breath maybe close

00:20:48.730 --> 00:20:54.070
the eyes here he had done good kid great

00:20:54.070 --> 00:20:56.440
job today slowly rolling through the

00:20:56.440 --> 00:21:00.610
feet we'll release the arms bring them

00:21:00.610 --> 00:21:03.909
down to your sides extend the legs out

00:21:03.909 --> 00:21:10.000
long take a second to release the weight

00:21:10.000 --> 00:21:11.799
of the body completely and fully into

00:21:11.799 --> 00:21:16.419
the mat and we close our eyes and we

00:21:16.419 --> 00:21:26.799
connect mind to body I trust I trust

00:21:26.799 --> 00:21:28.659
that everything is as it should be

00:21:28.659 --> 00:21:37.269
I trust the process I trust myself good

00:21:37.269 --> 00:21:39.570
one

00:21:43.320 --> 00:21:45.690
thank you for sharing your time your

00:21:45.690 --> 00:21:48.750
energy your breath and your trust with

00:21:48.750 --> 00:21:54.380
me today great work namaste

00:22:05.620 --> 00:22:07.649
Oh