WEBVTT

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hello my friends and welcome to 30 days

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of yoga camp it's day 24 and it's time

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to take it back take it all back the

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mantra is I am in control let's get

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started

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okeydoke today we're going to begin in a

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nice comfortable seat get settled in and

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as you begin to get settled in notice

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your breath

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and just want to sneak in a little love

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note here saying you're doing awesome

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day 24 really really nice here we are

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let's see what today's practice has in

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store close your eyeballs close your

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eyelids see and soften the skin to the

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face and begin to deepen your breath do

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the best you can

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and slowly dropping the chin to the

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chest draw big circles with the nose

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continue to deepen the breath and

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continue to keep your eyes closed

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drawing the attention inward and

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reversing the circle so today's little

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ditty is going to be a little bit

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different same vocabulary about with a

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little more structure just as a way to

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play I always say find freedom within

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the forum so you can drop the next

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circles now and inhale lift the

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shoulders up to the ears exhale drop

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them down eyes can open here as we

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inhale squeeze and lift exhale drop down

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and one more time inhale squeeze and

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lift exhale drop them down draw the

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palms together at the heart lifting and

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lengthening through all four sides of

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the torso when we come to the

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affirmation of the mantra today I am in

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control this is a maybe tricky one as

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well but I'm seeing it as I am in

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control of me my life I always say it

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all the time I take responsibility for

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my own happiness we always say your yoga

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with Adriene Chris and I were always

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like remembering and Chris is always

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really good about reminding me like

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we're here to to create something new

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and to be authentic and so that idea of

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you know it sounds kind of cheesy but I

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love it write your own story is baller

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so I am in control of my own story

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and I believe in the power of word and

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thoughts so close your eyes and say to

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yourself I'm and controls might be

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helpful if you're feeling like you know

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yeah I know we've all been there that

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that feeling of like I just can't win

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you ever felt that way or if you ever

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felt like it's just a lose-lose

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situation so here we are I am in control

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start infusing a little controlled

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breath here so big breath in as you

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exhale I am in control say it to

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yourself big inhale in as you exhale say

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the mantra and one more time

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awesome gently release the fingertips to

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your side send the legs out long

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and we extend through the left heel

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pressing the left heel cross the right

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ankle over the left so same thing here

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as yesterday we reach the left

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fingertips all the way up and as you

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exhale come into your twist this time

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you can bring the fingertips behind but

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just remember that idea of cranking and

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see if you can stay true to the spine

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what does that mean it's nice and long

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so we tend to twist in the areas of the

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spine that are already flexible and then

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we just twist and twist and twist in the

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same spots so see if you can keep head

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over heart heart over pelvis here you

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might not go as far and then with

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control slowly release back to Center

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and switch left ankle crosses over the

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right leg and reaching up through the

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right fingertips but just finding that

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length and then just finding your twist

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here and really considering the spine

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rather than hitting your mark with the

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shape it's a totally different

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experience

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take one more breath wherever you are

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and then with control slowly release

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great uncross the legs come through to

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all fours take your time getting there

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when you arrive moving with the breath

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cat cow close your eyes for this one so

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you can really try to sync up with your

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breath nice awareness and control of the

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pranayama today inhale and exhale keep

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it going

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try to really sync up with your breath

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today

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do one more

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then send it back hips to heels

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fingertips reach forward maybe you turn

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the two big toes in a little bit here

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and again I am in control and just hang

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with me guys I made it this far together

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again take what works for you

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discard politely discard what doesn't

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but just try it on for size you never

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know I am in control maybe it's just

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that as the mantra maybe you take this

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moment here quietly in your peaceful

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little cave to finish that sentence get

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a little more specific I am in control

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of what I eat I am in control of my

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story my destiny

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and then notice how this makes you feel

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no right or wrong or just notice and

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let's begin to deepen the breath once

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again slowly begin to play a little

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piano with the fingertips and eventually

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crawling them a little further further

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further towards the front and then press

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into your toes feel those calf muscles

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engage and then lift your heart back to

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all fours great find that tabletop

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position here really stacking so wrists

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underneath the shoulders knees

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underneath the hip points inhale in as

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you exhale press into the earth let the

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knees hover just welcoming a little heat

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into our practice today big breaths here

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let me hear you good then slowly release

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and then keep the top of the left foot

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pressing down here we're going to lift

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the right knee and begin to draw big

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circles so this is slow and controlled

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movement so take a look at the vid and

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then tit and then once you feel like you

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have it take a look straight down have

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your focal point be between your two

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index fingers or slightly ahead and

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press into all ten fingerprints as you

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slowly carve lying in space big circle

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with the right knee press up and out of

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your foundation so careful not to

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collapse on the left here here hip here

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well good and then slowly reverse your

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circle this is tough so Bri this is

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great for the hip great for that booty

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and keep it going notice when you want

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to rush it or you want to give up can

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you stay in control can you use your

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breath to support empower and then

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gently release great go ahead and stay

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on the tops of the feet here and send

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the hips back

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and we're s hmm 10 - the rest of you

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need to or the fingers or enjoy the

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stillness awesome and we engage reaching

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the fingertips forward pressing into all

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ten fingerprints press into the tops of

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the toes feel your calves engage and

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then slowly this back up moving into

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your tabletop swiftly and then pressing

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into the top of the right foot we slowly

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begin to lift the left knee up keep the

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neck nice and long here as you slowly

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with control car big circle through

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space with the left knee can you press

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into both palms evenly here or are you

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kind of crashing into your right side

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awesome and now reversing the circle

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experiment here you got it oh yeah

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and slowly release inhale drop the belly

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let your heart radiate forward exhale

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send it back this time we're going to

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tint the palms and the wrists up so

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lifting through the center of your hand

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and keeping all ten fingers on the

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ground and then melting your heart down

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head down gently tug back with the

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fingertips here keep breathing and then

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we're already nice and engaged already

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already

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we're already nice and engaged in the

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fingerprints press into the tops of the

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toes feel your calves and from there

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lift your centre back up great release

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onto the palms curl the toes under hmm

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just stretch the feet and then a

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downward dog here we go hips up high

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pedal it out find what feels good here

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go through your checklist notice how the

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body is changing except where you are

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today any soreness any tiredness any

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fussiness you are awesome you're amazing

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for getting on your mat today day 24

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super proud of all of us so doing great

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take it for a nice slow walk up towards

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the front edge and enjoy a nice juicy

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forward fold here bend the knees relax

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the weight of the head over

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now moving with the breath nice slow and

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controlled movement here we'll inhale

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halfway lift

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palms to the tops of the thighs take a

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second here in this first one to kind of

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go through your checklist looping the

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shoulders pulling the elbows back like

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little grasshopper legs finding that

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gaze straight down so you can lengthen

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through the back of the neck so so you

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can peek at the video if your Chin's

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going out crunching in the back of the

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neck draw it down and if your head's

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dropping down draw it out nice little oh

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sorry

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nice little teacup right here in the

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back of the neck it's hard work here

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soft knees careful not to lock it out

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one more breath

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then use your exhale to slide it down

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stay in control as we inhale same thing

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inhale slide it up go through the

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checklist it's like that's the sound

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effect in my head as I go through this

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sequence of body awareness one more

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breath and then exhale down and then

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inhale lift tightening up the time that

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it takes us to go through these little

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self adjustments and then on your next

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breath take it all the way down awesome

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slowly rolling up take your time

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close your eyes trust yourself

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press firmly into all four corners of

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the feet and let your heart lift up take

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a couple seconds here to work out the

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kinks find movement that feels good

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looping the shoulders maybe more circles

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with the nose working any tension out

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and the ankles the feet the toes

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anything at all

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and then after you've taken that time

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for yourself we'll come to feet together

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really together

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what kind of zipper up through the legs

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here again take your time getting your

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pee still doing some freestyle movement

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but eventually we'll come to a nice

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strong Mountain with the feet together

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leg zipped up tight lengthening down

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through the tailbone relax your

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shoulders down create space and inhale

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reach the fingertips all the way up

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exhale hook the thumbs draw the

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shoulders down inhale carve a line with

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the nose look up is our little wu-tang

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yoga audition alright I'm just going to

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say it inhale lift and then exhale

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tilting over to the right inhale lift

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exhale tilting over to the left inhale

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lift exhale break free bend the elbows

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cactus arms as you send it all the way

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down so nice opening to the shoulders as

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you release there with control here we

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go inhale halfway lift nice and slow

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today find that length use your exhale

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to slide it back down inhale reach for

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the skies read the fingertips press into

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your base exhale hands to heart

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same thing soft knees inhale reach it up

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poke the thumbs and exhale over to the

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right spread the fingers here inhale

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lift to Center exhale to the left inhale

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to Center exhale break free bend the

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elbows send it down forward fold

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on your next breath in halfway lift and

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exhale down you go inhale reach for the

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sky strong base exhale hands to heart

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soft knees inhale reach it up hook the

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thumbs exhale take it to the right

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inhale to Center exhale to the left

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inhale to Center exhale break free

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slowly lower down with control good

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inhale halfway lift exhale soften and

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bow great palms come to the mat so bend

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your knees step the right foot back step

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the left foot back plank breathe deep

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here press into all ten knuckles then

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send your gaze forward come onto the

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tippy tip toes hug the elbows in and

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slowly lower all the way to the belly

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flip the toes inhale Cobra move with

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your breath exhale release inhale all

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fours

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exhale Child's Pose three breaths here

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count them out make sure you're not

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clenching the shoulders or clenching the

00:18:30.070 --> 00:18:40.350
jaw after your third exhale engage

00:18:40.350 --> 00:18:43.690
fingertips toes feel your calves and

00:18:43.690 --> 00:18:45.420
lift your centre back up to all fours

00:18:45.420 --> 00:18:48.220
curl the toes under and send the hips up

00:18:48.220 --> 00:18:52.540
high down dog drop the left heel lift

00:18:52.540 --> 00:18:55.660
the right leg up big breath then send it

00:18:55.660 --> 00:18:57.510
all the way up into a nice low lunge

00:18:57.510 --> 00:18:59.950
feel free to lower the back knee here if

00:18:59.950 --> 00:19:02.350
you need inhale loop the shoulders look

00:19:02.350 --> 00:19:06.640
forward exhale plant the palms step the

00:19:06.640 --> 00:19:11.050
right toes back to plank again strong

00:19:11.050 --> 00:19:12.400
here we're going to come onto the toes

00:19:12.400 --> 00:19:14.410
inhale look forward hug the elbows in

00:19:14.410 --> 00:19:17.370
slowly lower all the way the belly

00:19:17.370 --> 00:19:21.940
inhale Cobra open your heart exhale

00:19:21.940 --> 00:19:27.850
release inhale to all fours and exhale

00:19:27.850 --> 00:19:29.040
Child's Pose

00:19:29.040 --> 00:19:32.770
nice work take three breaths here and

00:19:32.770 --> 00:19:34.480
make sure you're not holding any tension

00:19:34.480 --> 00:19:39.540
around the shoulders or the jaw

00:19:46.160 --> 00:19:49.200
after a third exhale again begin to

00:19:49.200 --> 00:19:52.110
engage fingerprints toes lift your

00:19:52.110 --> 00:19:56.669
Center up or release curl the toes under

00:19:56.669 --> 00:20:00.450
and send it up to down dog this time

00:20:00.450 --> 00:20:02.520
drop the right heel inhale lift the left

00:20:02.520 --> 00:20:03.799
leg up high

00:20:03.799 --> 00:20:07.230
exhale squeeze up and in step it up to a

00:20:07.230 --> 00:20:09.539
nice low lunge gather your bearings find

00:20:09.539 --> 00:20:13.049
your footing inhale open the heart and

00:20:13.049 --> 00:20:17.250
let it shine exhale plant the palms step

00:20:17.250 --> 00:20:22.049
the left toes back plank slowly coming

00:20:22.049 --> 00:20:24.210
onto the tippy tip toes gaze forward hug

00:20:24.210 --> 00:20:25.860
the elbows into the side body keep the

00:20:25.860 --> 00:20:28.350
quads engaged navel draws up as you

00:20:28.350 --> 00:20:30.590
slowly lower down

00:20:30.590 --> 00:20:35.760
good flip the toes inhale Cobra exhale

00:20:35.760 --> 00:20:40.820
release inhale back to all fours and

00:20:40.820 --> 00:20:45.240
exhale Child's Pose beautiful three

00:20:45.240 --> 00:20:47.580
breaths here town and out stay focused

00:20:47.580 --> 00:20:50.899
stay calm

00:21:04.049 --> 00:21:06.579
after your third exhale with the eyes

00:21:06.579 --> 00:21:15.569
closed repeat the mantra I in control

00:21:15.569 --> 00:21:19.389
dang it spread the palms engage come

00:21:19.389 --> 00:21:21.249
back to all fours make your way to down

00:21:21.249 --> 00:21:21.909
dog

00:21:21.909 --> 00:21:24.009
hit the refresh button here big breath

00:21:24.009 --> 00:21:26.919
in as you lift the hips up high nice

00:21:26.919 --> 00:21:29.489
cleansing breath out through the mouth

00:21:29.489 --> 00:21:32.319
then the knees hop to the top or repeat

00:21:32.319 --> 00:21:38.079
the slow walk on your next breath in

00:21:38.079 --> 00:21:41.190
halfway lift feet are together today and

00:21:41.190 --> 00:21:45.039
exhale forward fold bend the knees

00:21:45.039 --> 00:21:47.349
inhale reach for the sky spread the

00:21:47.349 --> 00:21:54.399
fingertips exhale hands to heart inhale

00:21:54.399 --> 00:21:58.929
reach the fingertips up high exhale bend

00:21:58.929 --> 00:22:02.859
the elbows down you go inhale halfway

00:22:02.859 --> 00:22:07.959
lift exhale bow bend the knees plant the

00:22:07.959 --> 00:22:11.589
palms step or hop it back to plank shift

00:22:11.589 --> 00:22:13.239
your weight forward hug the elbows in

00:22:13.239 --> 00:22:15.849
belly to Cobra or now chaturanga to

00:22:15.849 --> 00:22:17.499
upward facing dog

00:22:17.499 --> 00:22:21.639
you play inhale in as you exhale down

00:22:21.639 --> 00:22:27.699
dog now walk the big toes together here

00:22:27.699 --> 00:22:29.859
then anchor through the left heels you

00:22:29.859 --> 00:22:32.829
bend the right knee here we are pressing

00:22:32.829 --> 00:22:35.109
into all ten knuckles all ten

00:22:35.109 --> 00:22:38.739
fingerprints big breath in exhale switch

00:22:38.739 --> 00:22:40.509
right heel down left knee and you got

00:22:40.509 --> 00:22:41.889
this now notice what's going on the

00:22:41.889 --> 00:22:43.749
ribcage here can you hug the ribcage in

00:22:43.749 --> 00:22:46.690
just a little bit good

00:22:46.690 --> 00:22:48.969
gently release drop the left heel down

00:22:48.969 --> 00:22:51.359
inhale lift the right leg up high

00:22:51.359 --> 00:22:53.769
exhale squeeze right knee up and in

00:22:53.769 --> 00:22:55.569
towards the heart then step it up into

00:22:55.569 --> 00:22:59.709
your lunge great inhale come up on the

00:22:59.709 --> 00:23:03.069
fingertips nice low lunge then exhale

00:23:03.069 --> 00:23:05.229
I'm going to plant the left palm swing

00:23:05.229 --> 00:23:07.690
the right palm around to join it walk

00:23:07.690 --> 00:23:11.319
the right foot out just a hair beautiful

00:23:11.319 --> 00:23:14.060
lizard pose loop the shoulders inhale

00:23:14.060 --> 00:23:16.400
art forward you can lower down onto that

00:23:16.400 --> 00:23:21.820
left knee here if you need big breaths

00:23:23.950 --> 00:23:26.240
great then slowly I'm going to take my

00:23:26.240 --> 00:23:29.180
left palm strong base here I'm going to

00:23:29.180 --> 00:23:31.400
reach my right fingertips up high as I

00:23:31.400 --> 00:23:33.110
do so I'm going to turn onto the outer

00:23:33.110 --> 00:23:35.240
edge of my left foot turn my right toes

00:23:35.240 --> 00:23:37.970
out and lift the hips takes a second

00:23:37.970 --> 00:23:39.830
getting to this if you're new so use the

00:23:39.830 --> 00:23:41.570
video use your gaze and then come into

00:23:41.570 --> 00:23:42.260
your shape

00:23:42.260 --> 00:23:43.490
we'll be here for three breaths

00:23:43.490 --> 00:23:49.510
breathing deep in control

00:23:49.510 --> 00:23:51.920
so definitely meaning our boundaries a

00:23:51.920 --> 00:23:53.360
little bit today but staying in control

00:23:53.360 --> 00:23:57.170
using the breath great right fingertips

00:23:57.170 --> 00:23:59.390
come down right toes come back to Center

00:23:59.390 --> 00:24:01.010
we pivot on the back foot come back to a

00:24:01.010 --> 00:24:03.980
nice low lunge inhale and look forward

00:24:03.980 --> 00:24:07.280
exhale plant the palms move through your

00:24:07.280 --> 00:24:10.880
vinyasa here or take a break Child's

00:24:10.880 --> 00:24:18.430
Pose we'll meet in down dog

00:24:25.360 --> 00:24:27.980
drop the right heel bend the left knee

00:24:27.980 --> 00:24:30.140
into Center hug the lower ribs in stay

00:24:30.140 --> 00:24:34.220
here pressing away from the earth then

00:24:34.220 --> 00:24:36.080
switch left heel down right knee to

00:24:36.080 --> 00:24:38.090
Center hug the lower ribs in connect to

00:24:38.090 --> 00:24:42.919
your Center and then switch right heel

00:24:42.919 --> 00:24:45.080
down this time inhale slide the left leg

00:24:45.080 --> 00:24:46.000
up high

00:24:46.000 --> 00:24:49.700
exhale squeeze step it up into your nice

00:24:49.700 --> 00:24:54.470
low lunge lunge loop the shoulders grow

00:24:54.470 --> 00:24:56.659
light on the fingertips here big breath

00:24:56.659 --> 00:25:00.830
in and then slowly slide the left palm

00:25:00.830 --> 00:25:02.779
over to the right walk the left foot out

00:25:02.779 --> 00:25:04.159
just a little bit coming into lizard

00:25:04.159 --> 00:25:04.820
pose here

00:25:04.820 --> 00:25:07.100
this is an intense posture so lower that

00:25:07.100 --> 00:25:08.570
knee if you need to lift the fingertips

00:25:08.570 --> 00:25:17.659
if you need to use a block breathe then

00:25:17.659 --> 00:25:19.520
draw the right palm underneath the right

00:25:19.520 --> 00:25:21.890
shoulder here we can allow the left toes

00:25:21.890 --> 00:25:23.960
to turn out if we need to and then send

00:25:23.960 --> 00:25:26.809
the left fingertips up high and then

00:25:26.809 --> 00:25:28.730
continue the journey on to the outer

00:25:28.730 --> 00:25:31.100
edge of the right foot left foot turns

00:25:31.100 --> 00:25:33.309
out and we inhale lift the hips up high

00:25:33.309 --> 00:25:36.380
breathe deep here three breaths at least

00:25:36.380 --> 00:25:38.260
lengthening through the crown

00:25:38.260 --> 00:25:43.820
so can we stay in control here a lot

00:25:43.820 --> 00:25:46.179
going on lift the hips one more breath

00:25:46.179 --> 00:25:49.070
meet your edge and then slowly dial

00:25:49.070 --> 00:25:51.200
everything back mindfully mindfully

00:25:51.200 --> 00:25:54.440
mindfully back to your low lunge inhale

00:25:54.440 --> 00:25:58.159
look forward exhale straight to Child's

00:25:58.159 --> 00:25:59.960
Pose or plant the palms step the left

00:25:59.960 --> 00:26:03.309
toes back and move through your vinyasa

00:26:03.309 --> 00:26:06.710
you will meet in child's pose this time

00:26:06.710 --> 00:26:09.039
to send the fingertips all the way back

00:26:09.039 --> 00:26:11.539
let the shoulders round forward as you

00:26:11.539 --> 00:26:14.960
rest the forehead on the earth three

00:26:14.960 --> 00:26:18.429
breaths here count amount

00:26:31.350 --> 00:26:34.539
and reach the fingertips forward engaged

00:26:34.539 --> 00:26:38.260
come back to all fours send the hips up

00:26:38.260 --> 00:26:41.860
high downward dog and we'll walk the big

00:26:41.860 --> 00:26:44.789
toes to the midline in one more time

00:26:44.789 --> 00:26:46.690
great we're going to drop the left heel

00:26:46.690 --> 00:26:48.610
lift the right leg high step it all the

00:26:48.610 --> 00:26:50.919
way up and into a nice warrior one pivot

00:26:50.919 --> 00:26:54.400
on the back foot so find your warrior

00:26:54.400 --> 00:26:58.210
one legs nice and strong then inhale

00:26:58.210 --> 00:26:59.860
reach the fingertips up high and this

00:26:59.860 --> 00:27:01.120
time we're going to hook the thumbs one

00:27:01.120 --> 00:27:01.840
more time

00:27:01.840 --> 00:27:04.029
bubu tang here as you draw the shoulders

00:27:04.029 --> 00:27:05.890
down and engage through the back leg

00:27:05.890 --> 00:27:08.230
like no other so really pressing and

00:27:08.230 --> 00:27:09.820
pressing into the knife edge of that

00:27:09.820 --> 00:27:12.360
back foot engaging the left inner thigh

00:27:12.360 --> 00:27:15.100
lengthening tailbone down inhale and

00:27:15.100 --> 00:27:17.590
lift your heart exhale slow tilt to the

00:27:17.590 --> 00:27:21.130
right whoa inhale back to Center slow

00:27:21.130 --> 00:27:22.679
tilt to the left

00:27:22.679 --> 00:27:27.120
inhale back to Center exhale warrior two

00:27:27.120 --> 00:27:29.620
pull the pinkies back stand up nice and

00:27:29.620 --> 00:27:30.070
tall

00:27:30.070 --> 00:27:31.929
maybe sink a little deeper into that

00:27:31.929 --> 00:27:38.230
front leg beautiful then then step into

00:27:38.230 --> 00:27:39.730
that front foot straighten that front

00:27:39.730 --> 00:27:41.350
leg we're going to turn the right toes

00:27:41.350 --> 00:27:44.110
in send the left toes out come into

00:27:44.110 --> 00:27:47.350
warrior one on the other side here we go

00:27:47.350 --> 00:27:49.240
reaching the fingertips up strong

00:27:49.240 --> 00:27:53.250
foundation that back leg hook the thumbs

00:27:53.250 --> 00:27:58.029
lift your heart inhale in squeeze the

00:27:58.029 --> 00:27:59.200
inner thighs in the midline as you

00:27:59.200 --> 00:28:03.159
exhale tilt to the left inhale back to

00:28:03.159 --> 00:28:07.890
Center lengthen exhale tilt to the right

00:28:07.890 --> 00:28:12.250
and hell back to Center exhale warrior

00:28:12.250 --> 00:28:18.179
two beautiful take a breath here

00:28:18.860 --> 00:28:20.929
and power through that left foot

00:28:20.929 --> 00:28:23.000
straighten both toes are going to turn

00:28:23.000 --> 00:28:26.269
into Center as we come to a nice wide

00:28:26.269 --> 00:28:29.330
legged stance draw the hands to the

00:28:29.330 --> 00:28:33.610
waistline here stand up nice and tall

00:28:33.610 --> 00:28:37.700
inhale in exhale begin to fold keep a

00:28:37.700 --> 00:28:40.279
flat back as long as possible here so

00:28:40.279 --> 00:28:42.169
we're drawing the elbows back towards

00:28:42.169 --> 00:28:45.980
each other we're really staying focused

00:28:45.980 --> 00:28:47.659
aware on the sensation in the backs of

00:28:47.659 --> 00:28:50.620
the legs not gripping through the toes

00:28:50.620 --> 00:28:54.649
pause for a moment here and then slowly

00:28:54.649 --> 00:28:57.740
release the arms and we come down here

00:28:57.740 --> 00:29:02.149
all the way great now from here soften

00:29:02.149 --> 00:29:04.909
through the knees then the knees drop

00:29:04.909 --> 00:29:06.620
the sitting bones down when you come

00:29:06.620 --> 00:29:08.809
into like a gorilla pose here as you

00:29:08.809 --> 00:29:12.950
inhale halfway lift and then exhale

00:29:12.950 --> 00:29:14.870
release everything straightening back

00:29:14.870 --> 00:29:18.500
through the legs beautiful you might

00:29:18.500 --> 00:29:21.889
grab the big toes here you might grab

00:29:21.889 --> 00:29:24.169
the ankles you might draw the palms in

00:29:24.169 --> 00:29:25.850
line with the arches of the feet

00:29:25.850 --> 00:29:27.679
bringing the crown of the head down then

00:29:27.679 --> 00:29:29.029
take three breaths here maybe you're

00:29:29.029 --> 00:29:32.380
just holding yourself up nice and high

00:29:32.380 --> 00:29:36.260
stay in control if you have an inversion

00:29:36.260 --> 00:29:37.940
practice this would be a good place

00:29:37.940 --> 00:29:41.750
maybe to insert headstand but only if

00:29:41.750 --> 00:29:46.720
you have that practice safe and strong

00:29:53.150 --> 00:29:57.180
and after your third juicy exhale will

00:29:57.180 --> 00:29:59.610
soften through the knees top the chin

00:29:59.610 --> 00:30:01.290
into the chest so bend your knees bend

00:30:01.290 --> 00:30:02.520
your knees bend your knees coming

00:30:02.520 --> 00:30:04.200
through that gorilla pose again here the

00:30:04.200 --> 00:30:07.170
arms hang we press into the feet we

00:30:07.170 --> 00:30:11.730
slowly roll it up through the spine yeah

00:30:11.730 --> 00:30:14.820
so the fingertips behind bring the palms

00:30:14.820 --> 00:30:18.110
to the lower back fingertips facing up

00:30:18.110 --> 00:30:20.970
press the base of the palm and the thumb

00:30:20.970 --> 00:30:23.580
into the sacrum here and just find a

00:30:23.580 --> 00:30:25.110
link so we're not doing a big ol

00:30:25.110 --> 00:30:28.290
backbend here just a nice counter pose

00:30:28.290 --> 00:30:30.060
drawing the sacrum down lifting the

00:30:30.060 --> 00:30:34.170
heart drawing the shoulders down elbows

00:30:34.170 --> 00:30:37.170
reaching towards one another open your

00:30:37.170 --> 00:30:42.660
heart and then exhale release great

00:30:42.660 --> 00:30:45.180
heel-toe heel-toe the feet in or if

00:30:45.180 --> 00:30:46.590
you're feeling adventurous hop it

00:30:46.590 --> 00:30:53.070
together this practice is ending me out

00:30:53.070 --> 00:30:55.860
feeling it palms come together at the

00:30:55.860 --> 00:30:57.170
heart

00:30:57.170 --> 00:31:01.730
Mountain namaste

00:31:04.580 --> 00:31:08.040
then find soft knees and one last time

00:31:08.040 --> 00:31:12.300
we inhale reach up exhale letting it all

00:31:12.300 --> 00:31:17.840
go forward full and halfway lift engage

00:31:17.840 --> 00:31:20.940
and then again letting it all go forward

00:31:20.940 --> 00:31:23.940
fold plant the palms step or hop it back

00:31:23.940 --> 00:31:28.590
to plank and then slowly lowering to the

00:31:28.590 --> 00:31:34.440
belly inhale Cobra keep it soft exhale

00:31:34.440 --> 00:31:39.420
release inhale back to all fours exhale

00:31:39.420 --> 00:31:53.690
Child's Pose three breaths don't worry

00:31:53.690 --> 00:32:01.160
be happy don't worry be happy now just

00:32:01.160 --> 00:32:06.210
slowly come back all fours swinging the

00:32:06.210 --> 00:32:10.260
legs to the side and coming to a seat

00:32:10.260 --> 00:32:12.390
keep the knees lifted here as you center

00:32:12.390 --> 00:32:16.260
yourself on the mat soles of the feet

00:32:16.260 --> 00:32:18.210
will come to the ground we'll slide the

00:32:18.210 --> 00:32:20.100
hands to the backs of the thighs and

00:32:20.100 --> 00:32:24.150
slowly roll it down slowly just

00:32:24.150 --> 00:32:28.800
collapsed keeping it real here friends

00:32:28.800 --> 00:32:31.290
keeping it real so protect the lower

00:32:31.290 --> 00:32:34.760
back here by tucking the tailbone

00:32:34.760 --> 00:32:37.260
actually finding that little lift of the

00:32:37.260 --> 00:32:39.000
tailbone up towards the sky to be more

00:32:39.000 --> 00:32:41.220
specific so that you can be nice and

00:32:41.220 --> 00:32:44.000
flush with the lower back body engage

00:32:44.000 --> 00:32:47.550
your abdominal wall by doing so as well

00:32:47.550 --> 00:32:50.370
it's nice and then we flip the palms up

00:32:50.370 --> 00:32:53.250
we inhale draw the shoulders down exhale

00:32:53.250 --> 00:32:55.590
lift pause here to just go through your

00:32:55.590 --> 00:32:57.150
alignment make sure you're not clenching

00:32:57.150 --> 00:32:59.220
here make sure there's no weird stuff

00:32:59.220 --> 00:33:01.020
going on between the crown of the head

00:33:01.020 --> 00:33:03.809
and the chin nice and long in fact send

00:33:03.809 --> 00:33:05.280
your gaze once you get this on the bed

00:33:05.280 --> 00:33:08.460
send your gaze to maybe in the room

00:33:08.460 --> 00:33:10.590
you're in we say like where the ceiling

00:33:10.590 --> 00:33:12.540
and the wall meet is usually a good

00:33:12.540 --> 00:33:14.429
place but you're just kind of going for

00:33:14.429 --> 00:33:15.180
this essential

00:33:15.180 --> 00:33:18.150
the gays up rather than here or here

00:33:18.150 --> 00:33:22.380
yeah okay lift the pinkies up elbow

00:33:22.380 --> 00:33:27.780
creases towards the sky baby pulses baby

00:33:27.780 --> 00:33:31.980
pulses as the tailbone reaches up man

00:33:31.980 --> 00:33:33.660
you can feel right hands on the belly

00:33:33.660 --> 00:33:35.280
for a second you can feel just by

00:33:35.280 --> 00:33:36.840
engaging there you don't even have two

00:33:36.840 --> 00:33:39.480
pulls it's working and baby pulses are

00:33:39.480 --> 00:33:43.080
continuing the neck is soft the crown of

00:33:43.080 --> 00:33:46.080
the head has energy reaching out baby

00:33:46.080 --> 00:33:53.700
pulses and then we release rest the head

00:33:53.700 --> 00:33:56.130
rest the neck rest the shoulders big

00:33:56.130 --> 00:34:01.340
breath in big breath out

00:34:01.340 --> 00:34:04.050
good interlace the fingertips bring them

00:34:04.050 --> 00:34:06.690
behind the head extend the thumbs give

00:34:06.690 --> 00:34:08.610
yourself a little neck massage so just

00:34:08.610 --> 00:34:10.260
in case any tension crept up there while

00:34:10.260 --> 00:34:11.159
you were trying to put your out baby

00:34:11.159 --> 00:34:17.969
pulses take care of it now and then

00:34:17.969 --> 00:34:22.139
inhale in exhale lift inhale lower

00:34:22.139 --> 00:34:27.230
exhale lift same thing keep your gaze up

00:34:27.230 --> 00:34:31.409
elbows wide inhale lower move with your

00:34:31.409 --> 00:34:34.380
breath exhale lift for a little more

00:34:34.380 --> 00:34:36.389
lift the feet it's parallel to the

00:34:36.389 --> 00:34:38.969
ceiling scoop the tab1 up so the the

00:34:38.969 --> 00:34:40.949
lower back is flush with the mat keep it

00:34:40.949 --> 00:34:45.900
going inhale lower exhale lift inhale

00:34:45.900 --> 00:34:48.830
lower exhale lift

00:34:48.830 --> 00:34:50.969
close your eyes move with your breath

00:34:50.969 --> 00:34:58.459
make it one breathing machine XS

00:35:08.360 --> 00:35:10.980
and then keep it going release the arms

00:35:10.980 --> 00:35:13.560
reach towards the outer edge of the feet

00:35:13.560 --> 00:35:17.400
inhale lower exhale lift inhale lower

00:35:17.400 --> 00:35:20.280
exhale lift and then take the palms

00:35:20.280 --> 00:35:28.260
together and over to the left inhale

00:35:28.260 --> 00:35:34.380
lower exhale it over to the right inhale

00:35:34.380 --> 00:35:39.840
lower exhale it do one more and then

00:35:39.840 --> 00:35:42.540
release give yourself a big hug gently

00:35:42.540 --> 00:35:44.010
rocked ahead a little side to side here

00:35:44.010 --> 00:35:49.860
to ear mmm nice slide the hands to the

00:35:49.860 --> 00:35:52.860
inner arches and then slide the soles of

00:35:52.860 --> 00:35:56.070
the feet up towards the sky anchor down

00:35:56.070 --> 00:35:59.310
through the shoulders strong and then

00:35:59.310 --> 00:36:02.730
gently press up with the heels then

00:36:02.730 --> 00:36:05.160
lengthen your tailbone actively so

00:36:05.160 --> 00:36:06.870
actively towards the front edge of your

00:36:06.870 --> 00:36:15.120
mat and enjoy great then softly

00:36:15.120 --> 00:36:18.240
releasing bringing the CIL's the feet

00:36:18.240 --> 00:36:20.610
back down to the earth hands are going

00:36:20.610 --> 00:36:23.280
to rest gently on the belly here slowly

00:36:23.280 --> 00:36:26.330
melting the knees from here so just

00:36:26.330 --> 00:36:28.410
rocking on the feet so we're not going

00:36:28.410 --> 00:36:30.030
into it twists just where the knees are

00:36:30.030 --> 00:36:34.020
melt them to the right the left then

00:36:34.020 --> 00:36:36.780
cross the left ankle over the right nice

00:36:36.780 --> 00:36:38.910
so as stretch here as we breathe breathe

00:36:38.910 --> 00:36:40.850
into the side body keep the shoulders

00:36:40.850 --> 00:36:45.720
crawling down from the ears lots of

00:36:45.720 --> 00:36:48.870
energy in the feet to protect the knees

00:36:48.870 --> 00:36:52.620
always and then releasing and melting

00:36:52.620 --> 00:36:55.110
knees over to the right this might be

00:36:55.110 --> 00:36:56.760
enough or you might cross the right

00:36:56.760 --> 00:36:59.070
ankle over the top of the left thigh and

00:36:59.070 --> 00:37:01.500
active in the feet breathe here breathe

00:37:01.500 --> 00:37:04.970
breathe breathe hmm

00:37:13.490 --> 00:37:17.150
and slowly release so from here ask

00:37:17.150 --> 00:37:18.680
yourself if there's anything else you'd

00:37:18.680 --> 00:37:22.700
like a twist maybe a plow pose a

00:37:22.700 --> 00:37:25.609
shoulder stand maybe a bridge pose or

00:37:25.609 --> 00:37:28.070
bow pose there's anything else you're

00:37:28.070 --> 00:37:30.170
craving in the body right now give it a

00:37:30.170 --> 00:37:33.200
try and make sure to take care of care

00:37:33.200 --> 00:37:34.760
of it fulfill that and then when you're

00:37:34.760 --> 00:37:41.300
ready slide the legs out breathe into

00:37:41.300 --> 00:37:44.570
your hands here a couple breaths if

00:37:44.570 --> 00:37:46.670
you're in freestyle then you know you're

00:37:46.670 --> 00:37:49.040
playing there otherwise we're here doing

00:37:49.040 --> 00:37:52.029
some belly breath

00:38:01.640 --> 00:38:03.830
wherever you are

00:38:03.830 --> 00:38:07.520
reconnect one last time to the mantra I

00:38:07.520 --> 00:38:15.990
am in control my happiness my life my

00:38:15.990 --> 00:38:23.720
story time to rock if you're freestyling

00:38:23.720 --> 00:38:28.530
slowly make your way to nice flat back

00:38:28.530 --> 00:38:30.360
supine position here just for a couple

00:38:30.360 --> 00:38:33.480
breaths to restore to find you a sense

00:38:33.480 --> 00:38:35.670
of peace let it wash over the body with

00:38:35.670 --> 00:38:41.390
the big breath in and a big breath out

00:38:45.020 --> 00:38:48.030
let's take a quiet moment here to notice

00:38:48.030 --> 00:38:52.310
how you feel in the mind and the body

00:38:52.310 --> 00:38:56.720
and even around your heart

00:39:00.230 --> 00:39:03.290
nice work today my friends doing awesome

00:39:03.290 --> 00:39:06.160
enjoy your day I'll see you tomorrow

00:39:06.160 --> 00:39:09.160
namaste