WEBVTT

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sup party people welcome to 30 days of

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yoga camp it's day 22 and the mantra

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today is I surround myself with dot dot

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dot let's get started

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ok today we're going to be in standing

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so take a second to get settled in take

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a look down at your feet

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welcome your feet to the mat and then

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stand up nice and tall and nothing fancy

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here to start in fact we're going to

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keep it nice and easy breezy for this

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first beat so just stand up nice and

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tall and allow a big wooshing blanket of

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love and gratitude to just wash over you

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because you made it ok you made it to

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the mat you made it to day 22 and that's

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awesome so just take a second to just

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ground your feet to notice your breath

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and blanket yourself and some badass

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love here some just gratitude for the

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practice for yoga camp for each other

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and for yourself for showing up I always

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say I think there's nothing more

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beautiful that is showing up for

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yourself so grounding down here and then

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when you're ready reach the arms all the

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way up volcano pose and same thing you

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made it awesome relax the shoulders

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grounding down here through the feet big

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breath in and then releasing interlace

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the fingertips behind open up through

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the chest nice gentle stretch here again

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just grounding I'm here hard part's over

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I made it to the mat and then releasing

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open the palms fingertips actively reach

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down so we crawl the shoulders away from

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the ears here and then you might just

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take a second to rock front and rock

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back whoa rock front

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and rock back and then a line head over

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heart heart over pelvis here and just

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begin to deepen the breath notice where

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you are today and when you're ready

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we'll slide the fingertips up halfway

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stretch stretch stretch take a deep

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breath in maybe bring the fingertips

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back just a hair opening up through the

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chest and then exhale reel it in

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palms together at the heart great so

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with the palms together in prayer today

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standing up nice and tall we will

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consider them the mantra or the

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affirmation today it's really just like

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a prompt you know like a writing prompt

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and so hang with me right let's just see

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to see what speaks you and let us speak

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to you and what doesn't let it go right

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we're going to get flowing in a second

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but just considering the mantra I

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surround and I was actually thinking

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about this before I hopped on the mat

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and I can finish that sentence in a

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million ways so just take a second here

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you can close your eyes to to just kind

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of help you go inward and and see how

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many ways you might like to finish the

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sentence I surround I surround myself

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with people who make me feel good

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I surround myself with love gratitude I

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like to surround myself with people who

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challenge me and people who practice

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authenticity so just take a second to

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consider these things whatever speaks to

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you let it come and if nothing comes

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that's okay and one more time just in

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case you get a little lost it's a lot I

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surround myself with or I surround my

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home with my practice with puppies with

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the palms together at the heart

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find your mantra notice how all of those

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sentences make you feel anything at all

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and then just bow the head to the heart

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let's rock and roll

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soft knees inhale reach up exhale taking

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it over to the right side body stretch

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inhale reach it up exhale to the other

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side inhale reach it up again side body

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stretch inhale reach make sure you're

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breathing here exhale come back to

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Center inhale exhale diving forward and

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down onto all fours into forward fold

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not all fours human bend the knees walk

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the fingertips to one side and then the

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other and then we'll inhale halfway lift

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and exhale forward fold

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then plant the palms step the toes back

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come into a plank create a little bit of

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heat in the body with three baby

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push-ups so inhale in exhale bend the

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elbows 45 degrees just halfway then

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pressing up and two more times elbows 45

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degrees you can lower the knees here and

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pressing up and one more time you got it

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gaze forward and pressing up send it

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back down or dog crew welcome that heat

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the heat is on bend the knees look

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forward hop to the top or a nice slow

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walk Yogi's choice inhale halfway lift

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exhale fold inhale reach for the sky and

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exhale hands to heart lengthen the

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tailbone down here we go soft knees

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inhale reach it up fingertips kiss up

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and overhead and then exhale forward

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fold good inhale halfway lift

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make sure you're maintaining this nice

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length in the neck here and then exhale

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release plant the palms step or hop it

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back to plank

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three more times baby push-ups here you

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can also lower the knees again inhale

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exhale halfway

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inhale press exhale halfway inhale reach

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exhale and let's press up one more time

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and then send it to down dog big exhale

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walk it up to the front or hop forward

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fold inhale halfway lift follow your

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breath exhale uttanasana forward fold

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inhale spread the fingertips press into

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the earth reach for the sky exhale hands

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to heart

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keep it going soft knees inhale reach

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follow your exhale down inhale halfway

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lift exhale bow

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step or hop it back to plank slowly

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lower down to the belly flip onto the

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tops of the feet inhale find your Cobra

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exhale release press up to the knees or

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up to plank and then send it up to your

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down dog inhale drop the left heel lifts

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the right leg up high

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exhale squeeze nose to knee let's step

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it up into a nice low lunge inhale look

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forward stretch exhale pivot on the back

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foot we're going to open up to a warrior

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two so reaching the left fingertips all

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the way up and back warrior two

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crazy hair I surround myself with rock

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and roll for real so that's a good one

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pull the pinkies back and find your

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warrior two nice and strong

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when you're ready flip the right

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fingertips right palm up and reach right

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fingertips forward up and back now left

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hand is going to swim behind to either

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the back of the back to the sacrum sorry

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or all the way to the front of thigh so

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no collapsing on this leg today let's

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experiment reaching up and over

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seeing deep in that front knee lengthen

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through both side bodies don't sink deep

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in that front knee sink deep in that

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front leg excuse me inhale exhale

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cartwheel all the way back to your lunge

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move through a little flow here nice and

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slow Cobra or up dog down dog big exhale

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here all right here we go drop the right

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heel lift the left leg up high

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squeeze nice and slow nose to knee

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connect to your strength cultivate

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strength and inhale step it up first the

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low lunge as you inhale look forward

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connect stay in control stay calm with

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your breath then pivot on the back foot

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front leg nice and strong as you reach

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the right fingertips all the way up and

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over warriors you lengthening up through

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the center channel pressing palms down

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into an imaginary surface here so

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there's just energy here right lots of

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energy and flip the left palm up reach

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the left fingertips forward up and back

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right hands not going to collapse onto

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that leg today we're going to play

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either on the sacrum or reaching to the

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front of the left hip crease lengthen

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through both side bodies here inhale big

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stretch exhale let your left fingertips

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bringing you all the way back to your

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lunge and we plant the palms and we move

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through a little flow from your downward

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dog take a deep breath in and let it go

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out through the mouth great bend the

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knees generously bring the belly to the

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tops of the thighs teeter totter the

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hips a little bit left to right here

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stretching through the side body

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important to keep the index finger and

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thumb really rooted here my friends then

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bring the hips back to Center inhale

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look forward

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step hop jump to the top forward fold

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Kitana bend the knees generously feet

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are together with a little bit of space

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between the heels send the hips back

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fingertips forward inhale reach open

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your heart lift the chest

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big breath in here on the exhale take

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the palms move them over to the right

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towards the right side of the body big

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twist here outer edge of the right arm

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to the outer edge of the left thigh

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lower the hips breathe deep ear lengthen

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through the crown if you want to open up

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here you can try to keep the knees

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together one more breath then exhale

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release take a break

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forward fold shake the head yes a little

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no and then bend the knees generously

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belly comes to the

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sighs tops of the thighs hips back

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fingertips forward here you go inhale

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reaching forward up and back coming to

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your chair guitar son strong so nice and

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low here send those knees back over the

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heels lift the toes and twisting

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whenever you're ready inhale exhale

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palms come up and over towards the right

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side of the body outer edge of the left

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elbow left arm to the right leg here

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breathe try to keep the knees together

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find length through the crown maybe open

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up here and then gently release forward

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fold strain through the legs shake the

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head a little yes inhale halfway lift

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exhale fold inhale spread the fingertips

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press into the earth as you reach for

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the sky full body stretch exhale hands

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to heart close your eyes observe your

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breath

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you

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so if and only if and don't go get in a

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toxic thought world on me if you are

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doing this day with someone at this

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point decide who is a and who is B just

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pick one partner a and B so as you're

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going to go first you give B's a little

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shoulder massage if you're practicing

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alone like me I love myself I'm

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comfortable with myself except myself

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then I'm going to give myself a little

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shoulder rub myself but if you're

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practicing this with a friend or partner

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family member just give them a little

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shoulder rub okay be polite be kind be

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mindful and do it for real

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put some love behind it be respectful

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but some loved by it if your solo like

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me just give yourself a nice wide stance

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and give yourself a massage and we're

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all going to just quietly consider what

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today's affirmation is I surround myself

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with people make me feel good what kind

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of environment do you want to create for

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yourself

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creativity beauty if you're with the

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partner switch now if you're solo keep

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it going

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forget about the neck if your solo here

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nice and juicy through the neck with the

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fingers Oh mm-hmm mm-hmm

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all right finishing up here and then

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release bring your palms together if you

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did that with someone bow to them now

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let's say if you did it solo bow to

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yourself and that is what namaste means

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yes I bow to the highest most beautiful

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version of myself and we also honor and

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recognize and bow to that in each other

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awesome work that's it for today you did

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great if you want to take it down to the

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ground and end in shavasana please do

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I'll see you tomorrow love you namaste

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Oh