WEBVTT

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sup party people welcome to 30 days of

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yoga camp I'm Adriene it is day 28 y'all

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my my my day 28 time to celebrate that's

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the mantra today I celebrate so think

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about what you want to celebrate hop

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into something comfy and let's get

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started

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all right dudes and dudettes let's begin

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in a nice comfortable seat bring your

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palms to your knees and we're going to

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start with a little sway that's right

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getting a little freaky here today and

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day 28 because the mantra is I celebrate

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now before you go and doesn't really

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connect with me

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all right don't connect with that I'd

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like you to just take a little sway

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notice your breath and then be real

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about that judgment can you can you

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maybe just find something to celebrate

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today celebrate your body celebrate your

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breath this practice of cultivating

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self-love maybe there's something

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specific in your everyday life that you

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can celebrate having a job having the

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day off Benji I celebrate Benji working

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through hard times taking care of

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yourself okay so you can ditch the suede

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here and come up to a nice seat lift it

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in the heart lengthening through the

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crown of the head and just take a second

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here to consider that I celebrate and

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then draw your palms together Anjali

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mudra at the heart lift your sternum up

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to your thumbs and we say as we bow the

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head to the heart the mantra today I

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celebrate be brave be bold say it to

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yourself or say it out loud feel this

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nice stretch in the back of the neck and

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then slowly lift the head up and dive

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forward onto all fours cat cow inhale

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heart shines forward we drop the belly

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exhale we round

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chin to chest nose to navel inhale drop

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the belly exhale rounding through the

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spine a couple more and then celebrate

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your body celebrate your breath and

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begin to freestyle here so you can veer

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off the railroad tracks shaking hips a

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little left to right

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stretching the calves you might even

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come all the way forward but I encourage

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you to move super slow and mindful and

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one way to kind of help with that is to

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close the eyes and just draw your

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attention inward paying attention to the

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sensations as you begin to warm up the

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body and engage engage from this

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movement this play will send it to down

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dog take your time getting there so

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choreograph your own way there hmm

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starting to give your mind and body

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permission to improvise to work together

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to stay present so that when you go to

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public yoga class and you have an

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awesome teacher guiding you you can take

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their suggestion but also still stay in

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charge of your own body drop the left

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heel lift the right leg up high and

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slide it all the way up and into a nice

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low lunge lower the back knee keep the

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left palm on the ground and nice and

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easy breathe you open the right

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fingertips up nice and easy release

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right hand to the earth come back to all

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fours send it back Child's Pose close

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your eyes rest your hands or wrists and

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begin to cultivate a deep breath here

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you deserve it nice full breaths making

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the most of this time for you your

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practice

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and then activate through the hands

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press into the feet come back up curl

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the toes under send it to down dog this

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time drop the right heel lift the left

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leg up and then send it up through to

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your lunge lower the back knee right

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hand stays on the earth and when you're

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ready soften your tips as you reach

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reach reach reach reach and then

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activate through the palms spread the

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fingers and celebration of you of me big

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breath in and then we release plant the

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palms walk it back to all fours and send

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it back Child's Pose

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all right so you're in your little love

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cave here see if you can connect to that

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you je breath here that's soft

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restriction in the back of the throat

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tip of the tongue comes to the top of

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the mouth the roof of the mouth tip of

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the totem comes to the top of the mouth

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sorry sorry I was a theater kid don't

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blame me sorry see if you can cultivate

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a nice breath here audible breath and

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then moving in a circle here we go

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inhale you using that auto breath come

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forward exhale around and back you might

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spread the palms here you might spread

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the hands whatever feels good inhaling

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come forward exhaling around the back

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move with your breath

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waking up the hips waking up the

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shoulders checking it with a head the

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neck reverse your circle really syncing

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up the with the breath here you got it

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and then sitting it all the way back

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wide in the knees as wide as your yoga

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mat extended Child's Pose

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let the heart melt stick with your

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breath stay focused on the breath

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and slowly sliding back to all fours

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walk the knees underneath the hips

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wrists underneath the shoulders

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all right connecting to our strength

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press away from your yoga mat press into

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the tops of the feet firmly now check it

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out so find your find your alignment

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really strong inhale in lift your heart

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between your shoulder blades and no

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collapsing and slowly I'm going to press

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on the top of the left foot and send my

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right knee out towards the right so

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right inner thigh is parallel to the

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earth kind of the shape like a puppy dog

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at a hydrant I hate to bring that image

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in but just in case to help you because

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I know you're doing this well while the

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video is rolling press firmly into the

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top of the left foot

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connect to your right foot by spreading

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the toes and then see if you can shift

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more weight into your right hand so I'm

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not just collapsing into your left try

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to keep it even between both palms great

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for the lower body the legs toning

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toning the glutes the booty muscles big

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breath in here press away from your yoga

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mat and then release whew if you need to

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come off the wrist for a second please

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do and taking it to the other side

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whenever you're ready find that strong

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foundation hug to the midline and when

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you're ready slowly begin to shift

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lifting the left knee all the way up

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trying to bring the left inner thigh

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parallel to the earth strong breath here

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spread your left toes make sure the neck

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is not collapsing here nice and long big

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breath and then slowly release great

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walk the knees together send the

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fingertips back Child's Pose just a

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couple breaths here take care of your

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wrists now you take your fingertips up

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towards the sky or rotate circles

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nice comeback to all fours

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find your alignment all right pressing

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away from the yoga mat will send the

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right leg out long and then left

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fingertips up forward plug it in you

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know what to do here hug the lower ribs

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in now check it out inhale in exhale I'm

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going to bend my right knee back to

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where I just was I'm going to bend my

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elbow to the opposite side strong holds

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here you got it press into your

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foundation lift the right leg lift the

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left elbow big breath in and exhale to

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release

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awesome work here we go right to the

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other side the left leg extends right

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fingertips forward full body

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strengthener hair inhale find your

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foundation exhale bend the left knee to

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the shape we were just in and then bend

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your right elbow out really working on

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that energetic line from the crown to

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the tail strengthening the whole body

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the abdominal wall the glutes the arms

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the legs of the back body

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and release awesome work knees together

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fingertips back we melt it down let your

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shoulders relax here let your breath

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move you

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and then pressing the tops of the feet

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here tuck the chin into the chest and

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slowly roll it up big circles with the

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nose here one way mmm and then the other

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so big circles here close your eyes

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again if you're tending to the knees you

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can always come sidesaddle here or roll

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up a little blankie behind the backs of

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the knees after you feel like you've

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worked out all the kinks bring the palms

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to the tops of the thighs loop the

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shoulders and sit up nice and tall again

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see if you can connect to a little you

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je breath here

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inhaling and hearing that ocean sound as

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you exhale quick little tutorial we have

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a video for this but if you give a

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little sound as if you're smelling your

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breath nothing funnier than those two

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funny things in the world for me it's

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someone's blowing their breath because

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you're like trying to catch it right you

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like and then also pig nose which I

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absolutely will not do on YouTube but

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even the most gorgeous creatures in the

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world they do the pig nose you know it's

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kind of funny I don't mean to be mean

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I'm just being financed what we used to

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do as kids we would tape our noses

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anyway tangent taking your breath this

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breath sound and creating that same

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breath so give it a try with the mouth

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closed and then lifting the tint tongue

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to the tip of the mouth and giving it a

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try there there's also a video for this

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but and I want to leave anyone behind

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here if they want to play so give it a

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second here and hero pose so what kind

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of energy what a hero pose have this

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kind of energy or maybe something else

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let's play with the breath

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once you feel like you got that ocean

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sound going we call this the victorious

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breath so it's appropriate that we play

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with you je on our celebration day I

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celebrate the breath once you feel like

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you have it and we'll come back to all

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fours even if you don't have it keep

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playing walk the knees underneath the

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hips

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and with that eje breath inhale in pull

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the toes under send it up and back with

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your ujjayi keep you je going here

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inhale exhale

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inhale walk the right foot behind the

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right hand with you je exhale walk the

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left foot behind the left hand and relax

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the head over take the hands underneath

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the feet bring the toes right to the

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wrists here countering that time on our

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wrists here with a little massage of the

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toes keep the ghujiya breath going here

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so you're going to want to play with the

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little UJ breath in day 29 and 30 so I

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want to stay in the present moment but I

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want to invite you to play with that

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breath today it may not be the whole

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time but just start to dabble why did I

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say it's so annoying like that dabble

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just start to play start to dub one more

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breath here nice restorative posture

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and we'll release nice and slow

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plant the palms step the right toes back

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followed by the left

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nice and slow come to a plank posture

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see if you can make the hip creases

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really long here whatever that means to

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you and then find that spike in the

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heels you are strong you got this

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celebrate your relationship with

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chaturanga right the relationship that

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we all kind of struggle with until one

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day you don't and you're like how to

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celebrate in you shift your weight

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forward hug the elbows into the side

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body chaturanga practice as you slowly

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lower all the way down to the belly

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awesome slide on to the tops of the feet

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pull the elbows back inhale open your

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heart Cobra baby Cobra exhale release

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curl the toes under press it up back to

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all fours or plank and then send it to

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down dog drop the left heel inhale lift

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the right leg up high exhale step it up

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and into your lunge lower the left knee

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and from here we're going to walk walk

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walk the right foot over towards the

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left

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nice and slow coming into your

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one-legged pigeon press into the top of

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the back foot take your time keep the

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right foot active inhale lift and

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lengthen exhale fold take a second here

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to find that Wu Jie breath maybe you're

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on the forearms maybe stay lifted maybe

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you have a prop to prop you up but

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everyone close your eyes and a little

00:16:53.550 --> 00:16:55.800
pranayama practice connecting to that

00:16:55.800 --> 00:16:58.910
guru je bruh

00:17:10.990 --> 00:17:13.659
and keep the breath going as you slowly

00:17:13.659 --> 00:17:16.000
begin to press into the palms that come

00:17:16.000 --> 00:17:20.429
out we'll bring bring the right hand

00:17:20.429 --> 00:17:23.859
just in front of the right shin here and

00:17:23.859 --> 00:17:25.779
don't collapse but press away from your

00:17:25.779 --> 00:17:28.899
yoga mat here and then slowly you know

00:17:28.899 --> 00:17:30.700
where we're headed if you practice me

00:17:30.700 --> 00:17:34.450
before this this guy take a look back at

00:17:34.450 --> 00:17:36.340
your left foot now don't reach over

00:17:36.340 --> 00:17:38.740
there don't reach yet don't rush let's

00:17:38.740 --> 00:17:41.500
take a look see if you can keep this

00:17:41.500 --> 00:17:44.710
lift in the center channel this kind of

00:17:44.710 --> 00:17:46.960
line that we've been playing with in

00:17:46.960 --> 00:17:49.029
cherishing and now we're celebrating

00:17:49.029 --> 00:17:52.510
from the crown to the tail the Dunda the

00:17:52.510 --> 00:17:57.039
stick or the staff that holds this up so

00:17:57.039 --> 00:17:58.539
you can keep awareness there as you

00:17:58.539 --> 00:18:01.570
begin to look back at your left foot and

00:18:01.570 --> 00:18:03.039
then you can keep both hands on the

00:18:03.039 --> 00:18:04.710
earth if you're needing more stability

00:18:04.710 --> 00:18:07.960
anywhere that feels good otherwise plant

00:18:07.960 --> 00:18:10.840
the right palm here firmly left thumb

00:18:10.840 --> 00:18:14.230
straight and take your left palm to your

00:18:14.230 --> 00:18:16.899
left inner thigh begin to open up

00:18:16.899 --> 00:18:19.000
through the armpit chest here open open

00:18:19.000 --> 00:18:19.390
open

00:18:19.390 --> 00:18:21.940
now you might just stay here might be

00:18:21.940 --> 00:18:23.950
looking back at that lift left foot like

00:18:23.950 --> 00:18:30.279
what's up girl what's up my buddy my

00:18:30.279 --> 00:18:34.539
homie shut up bend the knee and then

00:18:34.539 --> 00:18:37.090
maybe you reach back to grab that foot

00:18:37.090 --> 00:18:38.679
just maybe but maybe you're just here

00:18:38.679 --> 00:18:41.860
guys maybe you're like one day you and

00:18:41.860 --> 00:18:44.350
me gonna connect it was just for fun

00:18:44.350 --> 00:18:47.289
just well a little conscious party time

00:18:47.289 --> 00:18:51.220
here stretching through the quad of

00:18:51.220 --> 00:18:54.100
course but really I think finding this

00:18:54.100 --> 00:18:56.020
beautiful lift in the arpa chest er so

00:18:56.020 --> 00:18:58.480
good so wherever you are you can grab

00:18:58.480 --> 00:19:00.580
this if you want to do other variations

00:19:00.580 --> 00:19:02.049
great but let's just keep it nice and

00:19:02.049 --> 00:19:04.539
simple with this awareness on the spine

00:19:04.539 --> 00:19:08.190
breathe deep wherever you are

00:19:08.730 --> 00:19:12.360
maybe you hook it

00:19:14.350 --> 00:19:18.529
nice and steady in your breath still you

00:19:18.529 --> 00:19:23.270
je and then if you did lift the leg see

00:19:23.270 --> 00:19:26.620
if you can slowly lower it with control

00:19:26.620 --> 00:19:29.600
and then we'll all slowly dial our heart

00:19:29.600 --> 00:19:33.890
forward press into the palms curl the

00:19:33.890 --> 00:19:36.770
toes under and you can either come back

00:19:36.770 --> 00:19:39.470
to all fours or Yogi's choice you can

00:19:39.470 --> 00:19:41.330
take that right leg all the way up into

00:19:41.330 --> 00:19:43.610
a three-legged dog so we're on the knees

00:19:43.610 --> 00:19:45.950
or taking it all the way up to

00:19:45.950 --> 00:19:49.159
three-legged dog everyone take a big

00:19:49.159 --> 00:19:52.039
breath in big breath out if you're in

00:19:52.039 --> 00:19:53.899
three-legged dog join our friends we'll

00:19:53.899 --> 00:19:58.640
meet meet everyone in all fours and then

00:19:58.640 --> 00:20:00.520
take it back Child's Pose

00:20:00.520 --> 00:20:02.840
optional vinyasa here so you want so if

00:20:02.840 --> 00:20:04.100
you want more heat today go ahead and

00:20:04.100 --> 00:20:06.649
take a vinyasa there otherwise Child's

00:20:06.649 --> 00:20:08.260
Pose

00:20:08.260 --> 00:20:12.559
so I don't take care of everyone move in

00:20:12.559 --> 00:20:13.940
a way that feels good listen to your

00:20:13.940 --> 00:20:16.179
heart

00:20:22.380 --> 00:20:26.770
mmm engage the foundation come back to

00:20:26.770 --> 00:20:28.900
all fours and then make your way to down

00:20:28.900 --> 00:20:30.600
dog

00:20:30.600 --> 00:20:32.980
nice and easy we'll drop the right heel

00:20:32.980 --> 00:20:34.600
this time lift the left leg up high

00:20:34.600 --> 00:20:37.440
big breath step it up into your lunge

00:20:37.440 --> 00:20:40.510
lower the back knee and then nice and

00:20:40.510 --> 00:20:42.400
slow nice and conscious walk the left

00:20:42.400 --> 00:20:43.720
foot over towards the right side of the

00:20:43.720 --> 00:20:46.270
mat we come down into our one-legged

00:20:46.270 --> 00:20:50.920
pigeon here checking it out definitely

00:20:50.920 --> 00:20:57.130
growing regular practice and inhale lift

00:20:57.130 --> 00:21:01.590
your heart find length and then exhale

00:21:01.590 --> 00:21:06.720
folding forward Wu Jie breath here

00:21:06.720 --> 00:21:09.910
giving you this shape to connect to the

00:21:09.910 --> 00:21:12.940
you je breath so that's those kind of my

00:21:12.940 --> 00:21:14.740
mission here is to give you a nice juicy

00:21:14.740 --> 00:21:17.560
shape to connect to that ocean breath

00:21:17.560 --> 00:21:20.700
that victorious breath

00:21:35.100 --> 00:21:39.250
if we can really cultivate nice juicy UJ

00:21:39.250 --> 00:21:41.640
breath

00:21:48.929 --> 00:21:51.460
and then slowly we'll press into the

00:21:51.460 --> 00:21:56.200
palms keep it which I eat going it's

00:21:56.200 --> 00:21:58.720
that Darth Vader sound if I haven't said

00:21:58.720 --> 00:22:00.489
that this video already it's just the

00:22:00.489 --> 00:22:03.820
Darth Vader breath so for all you bad

00:22:03.820 --> 00:22:07.149
boys and bad girls I got you covered too

00:22:07.149 --> 00:22:10.359
Darth Vader breath take a look back at

00:22:10.359 --> 00:22:13.960
old right leg start to find that lift

00:22:13.960 --> 00:22:17.259
through the center fingertips pressing

00:22:17.259 --> 00:22:19.679
into the earth or left palm on the earth

00:22:19.679 --> 00:22:21.909
okay if you ever feel a pinch or

00:22:21.909 --> 00:22:23.649
anything that's talking to you make sure

00:22:23.649 --> 00:22:24.999
you tend to that don't muscle through

00:22:24.999 --> 00:22:26.379
you need to come out of the pose give it

00:22:26.379 --> 00:22:28.210
a little rub come back in with a

00:22:28.210 --> 00:22:31.899
different approach okay looking back and

00:22:31.899 --> 00:22:35.259
hold right toes maybe taking the right

00:22:35.259 --> 00:22:37.570
hand to the right inner thigh and then

00:22:37.570 --> 00:22:39.960
lifting from the right armpit chest

00:22:39.960 --> 00:22:45.009
maybe just stay here or maybe we slowly

00:22:45.009 --> 00:22:48.519
bend at the knee grab the left excuse me

00:22:48.519 --> 00:22:53.259
the right ankle or the right toes nice

00:22:53.259 --> 00:23:02.230
and slow I'm just playing here stay nice

00:23:02.230 --> 00:23:08.889
and lifted everyone don't collapse keep

00:23:08.889 --> 00:23:15.159
it easy nice and soft no forcing this is

00:23:15.159 --> 00:23:16.480
the best part about doing fun stuff like

00:23:16.480 --> 00:23:18.100
this is just kind of checking where you

00:23:18.100 --> 00:23:19.989
are today and then one day you're like

00:23:19.989 --> 00:23:21.999
wow remember when I couldn't even dream

00:23:21.999 --> 00:23:25.389
of touching my foot and now I have grown

00:23:25.389 --> 00:23:28.359
my practice and I'm celebrating the

00:23:28.359 --> 00:23:31.419
moment each moment-to-moment extend the

00:23:31.419 --> 00:23:35.409
right leg out with control and then

00:23:35.409 --> 00:23:38.499
we'll slowly walk the palms back curl

00:23:38.499 --> 00:23:41.590
the right toes under you can send it

00:23:41.590 --> 00:23:43.359
just to all fours or if you want to try

00:23:43.359 --> 00:23:44.739
that three-legged dog from here on the

00:23:44.739 --> 00:23:46.269
other side connect to your Center and

00:23:46.269 --> 00:23:50.200
send the left leg up high big breath in

00:23:50.200 --> 00:23:53.679
here wherever you are big breath out

00:23:53.679 --> 00:23:55.989
lower the left knee and we'll all meet

00:23:55.989 --> 00:23:59.470
back and all four great knees together

00:23:59.470 --> 00:24:01.840
really together feet together really

00:24:01.840 --> 00:24:02.650
together

00:24:02.650 --> 00:24:08.159
send it back Child's Pose yay

00:24:08.580 --> 00:24:14.620
Wu Jie breath get your groove on with

00:24:14.620 --> 00:24:17.070
this breath

00:24:28.380 --> 00:24:30.779
and press into the feet tuck the chin to

00:24:30.779 --> 00:24:41.309
the chest you je rolls you up and right

00:24:41.309 --> 00:24:43.200
palm to the outer edge of the left leg

00:24:43.200 --> 00:24:45.269
left fingertips behind little twist ear

00:24:45.269 --> 00:24:53.759
inhale exhale play with that breast to

00:24:53.759 --> 00:25:03.240
the right and back to Center great

00:25:03.240 --> 00:25:05.610
spread the palms back to all fours swing

00:25:05.610 --> 00:25:08.240
the legs to one side and we'll come to

00:25:08.240 --> 00:25:11.490
seated and we'll send the legs out long

00:25:11.490 --> 00:25:14.580
here sit up nice and tall if you have a

00:25:14.580 --> 00:25:15.990
blankie or a block and you want to lift

00:25:15.990 --> 00:25:18.350
the hips here might be a good idea

00:25:18.350 --> 00:25:22.500
loop the shoulders deep breath in deep

00:25:22.500 --> 00:25:26.700
breath out grounds you here draw the

00:25:26.700 --> 00:25:29.009
palms at your sides or fingertips deep

00:25:29.009 --> 00:25:33.600
breath in you je and firming down

00:25:33.600 --> 00:25:39.240
through the thighs and from here we're

00:25:39.240 --> 00:25:40.889
going to walk the legs out to a nice

00:25:40.889 --> 00:25:43.950
wide so I'm going to turn on on my mat

00:25:43.950 --> 00:25:45.600
but you can either turn on your mat or

00:25:45.600 --> 00:25:47.070
you can even just stay where you are

00:25:47.070 --> 00:25:49.320
taking the legs out wide doesn't have to

00:25:49.320 --> 00:25:51.600
be super wide just taking the legs out

00:25:51.600 --> 00:25:55.440
to a nice v-shape this is where it is

00:25:55.440 --> 00:25:57.059
helpful to lift the hips a little bit

00:25:57.059 --> 00:25:58.889
just so if you feel like you're on the

00:25:58.889 --> 00:26:00.389
tail here and the pelvis can't really

00:26:00.389 --> 00:26:03.809
get that that length it's nice to find a

00:26:03.809 --> 00:26:07.769
little support okay

00:26:07.769 --> 00:26:09.840
and so from here we're gonna release the

00:26:09.840 --> 00:26:11.070
fingertips I'm going to bring them

00:26:11.070 --> 00:26:13.110
behind okay so be a little different for

00:26:13.110 --> 00:26:14.879
everyone so this is what the shape looks

00:26:14.879 --> 00:26:16.529
like so don't get upset and then we'll

00:26:16.529 --> 00:26:19.019
like make make adjustments for everyone

00:26:19.019 --> 00:26:21.149
so first the shape looks like bringing

00:26:21.149 --> 00:26:23.210
the palms underneath the calf muscles

00:26:23.210 --> 00:26:25.139
engaging through the feet and then

00:26:25.139 --> 00:26:27.750
pressing down in the calves and lifting

00:26:27.750 --> 00:26:31.139
the toes now if you're like well what if

00:26:31.139 --> 00:26:33.299
my legs don't straighten like that today

00:26:33.299 --> 00:26:37.500
no prob then you can just work without

00:26:37.500 --> 00:26:40.120
really touching legs two hands

00:26:40.120 --> 00:26:42.279
the knees bent still great stretch in

00:26:42.279 --> 00:26:45.730
the groin and the legs and we press into

00:26:45.730 --> 00:26:48.520
the earth the the goal for you though is

00:26:48.520 --> 00:26:50.770
to really press away from the earth and

00:26:50.770 --> 00:26:52.630
not have collapse since you don't have

00:26:52.630 --> 00:26:55.240
the weight of your legs on you so we're

00:26:55.240 --> 00:26:59.140
here a little turtle pose variation all

00:26:59.140 --> 00:27:02.289
right here and we're breathing huge a

00:27:02.289 --> 00:27:07.779
big time here we go now if you're super

00:27:07.779 --> 00:27:09.279
flexible with dancers doing this and

00:27:09.279 --> 00:27:10.960
stuff you can play here and start to

00:27:10.960 --> 00:27:12.520
bring the elbows down maybe even the

00:27:12.520 --> 00:27:14.880
chin down someday but that's not really

00:27:14.880 --> 00:27:21.190
the point everyone can find a little

00:27:21.190 --> 00:27:22.840
resistance here especially if your knees

00:27:22.840 --> 00:27:25.240
are bent kind of hugging the legs into

00:27:25.240 --> 00:27:26.799
the arms pressing the arms into the legs

00:27:26.799 --> 00:27:30.360
just like we do in our yogic squat

00:27:33.690 --> 00:27:38.220
one more breath cycle here you guys

00:27:41.780 --> 00:27:45.270
and then we'll slowly release release

00:27:45.270 --> 00:27:49.070
thee and reach the fingertips up high

00:27:49.070 --> 00:27:52.230
and then exhale tilt to the right just

00:27:52.230 --> 00:27:55.920
side body stretch here and then turn

00:27:55.920 --> 00:27:58.170
your heart dial it down take it down

00:27:58.170 --> 00:28:00.390
towards your right leg now it doesn't

00:28:00.390 --> 00:28:02.429
have to be this perfect shape of nose to

00:28:02.429 --> 00:28:04.320
knee just getting a little counter

00:28:04.320 --> 00:28:05.790
action in the lower back body so you can

00:28:05.790 --> 00:28:07.920
grab the outer edge of the right shin

00:28:07.920 --> 00:28:10.170
you can kind of find what feels good

00:28:10.170 --> 00:28:13.350
here for you draw the belly in breathe

00:28:13.350 --> 00:28:17.549
here again let's keep it real you could

00:28:17.549 --> 00:28:25.860
be here hmm work in and then walk the

00:28:25.860 --> 00:28:28.290
palms to center tap hey GU Jae Hee

00:28:28.290 --> 00:28:30.630
breath to reach it up tuck the chin into

00:28:30.630 --> 00:28:32.870
the chest

00:28:34.549 --> 00:28:38.130
big UJ exhale side body stretch to the

00:28:38.130 --> 00:28:44.419
left reach reach reach

00:28:45.300 --> 00:28:48.750
taking it over whenever you ready

00:28:48.750 --> 00:28:53.410
framing left shin with the hands finding

00:28:53.410 --> 00:28:54.880
a nice twist in the belly so draw your

00:28:54.880 --> 00:28:58.960
navel in not a couple nice UJ breaths

00:28:58.960 --> 00:29:03.450
here connect to that ocean sound

00:29:11.890 --> 00:29:14.570
great then walk the palms back to center

00:29:14.570 --> 00:29:16.730
tuck the chin into the chest slowly roll

00:29:16.730 --> 00:29:21.850
it up awesome

00:29:21.850 --> 00:29:24.799
we'll slowly bend the knees slide the

00:29:24.799 --> 00:29:27.559
heels up bring them in towards the

00:29:27.559 --> 00:29:30.679
center and wallah we're right here for a

00:29:30.679 --> 00:29:33.290
little belt variation so inhale loop the

00:29:33.290 --> 00:29:36.559
shoulders lift the shins and grow long

00:29:36.559 --> 00:29:41.419
in the front body big breath in here as

00:29:41.419 --> 00:29:44.840
he lifts up from the armpit chest big

00:29:44.840 --> 00:29:46.309
breath out as you reach the fingertips

00:29:46.309 --> 00:29:48.919
forward spread the fingertips and

00:29:48.919 --> 00:29:50.990
celebration of you of life of this

00:29:50.990 --> 00:29:52.520
practice whatever the hell you want

00:29:52.520 --> 00:29:55.250
right stay positive it means something

00:29:55.250 --> 00:29:58.220
it does a good service for you who you

00:29:58.220 --> 00:30:00.530
are big breath in here big breath out

00:30:00.530 --> 00:30:02.210
send the fingertips left to right keep

00:30:02.210 --> 00:30:05.210
this lift in the heart tuna squeezing in

00:30:05.210 --> 00:30:08.570
inhale can grab the knees exhale send it

00:30:08.570 --> 00:30:11.360
out inhale in

00:30:11.360 --> 00:30:13.460
maybe the legs extend now big exhales

00:30:13.460 --> 00:30:14.929
you radiate through the feet through the

00:30:14.929 --> 00:30:19.700
hands and squeezing in last time exhale

00:30:19.700 --> 00:30:22.970
boat pose maybe you reach the arms all

00:30:22.970 --> 00:30:24.320
the way up and overhead lift your heart

00:30:24.320 --> 00:30:28.730
and then release great job way to work

00:30:28.730 --> 00:30:35.240
it come to flat back go ahead and hug

00:30:35.240 --> 00:30:39.580
the knees in towards your chest big hug

00:30:39.580 --> 00:30:43.040
draw a couple circles or shimmy left to

00:30:43.040 --> 00:30:45.220
right

00:30:48.390 --> 00:30:50.460
and slowly lowering the soles of the

00:30:50.460 --> 00:30:53.460
feet down crawling the shoulder blades

00:30:53.460 --> 00:30:59.429
underneath yourself nice and easy we'll

00:30:59.429 --> 00:31:02.010
just take it one bridge pose here so

00:31:02.010 --> 00:31:03.630
when you're ready you can also practice

00:31:03.630 --> 00:31:08.159
a wheel pose another back bend pressing

00:31:08.159 --> 00:31:10.169
into the palms slowly lifting the hip

00:31:10.169 --> 00:31:12.450
points out nice and slow squeeze the

00:31:12.450 --> 00:31:21.690
inner thighs together lift lift lift and

00:31:21.690 --> 00:31:28.710
slowly lower and extend the right leg

00:31:28.710 --> 00:31:34.919
out long followed by the left get comfy

00:31:34.919 --> 00:31:37.019
here send your arms at your side so

00:31:37.019 --> 00:31:38.669
we'll put the palms the hands wherever

00:31:38.669 --> 00:31:40.559
feels good resting on the belly maybe

00:31:40.559 --> 00:31:42.419
interlace the fingertips behind the head

00:31:42.419 --> 00:31:46.679
today take the deepest breath you've

00:31:46.679 --> 00:31:49.850
taken in all practice all day

00:31:49.850 --> 00:31:52.320
all right playing with that audible

00:31:52.320 --> 00:31:54.059
breath take the deepest breath you've

00:31:54.059 --> 00:31:58.370
taken in all practice all day here we go

00:32:02.950 --> 00:32:05.570
sipping in the air till you can't sip

00:32:05.570 --> 00:32:09.649
any more air in and then letting it all

00:32:09.649 --> 00:32:18.440
go should feel really good close your

00:32:18.440 --> 00:32:23.779
eyes relax everything even if you have a

00:32:23.779 --> 00:32:25.579
lot of stuff to do after this just give

00:32:25.579 --> 00:32:28.219
yourself this one brief beautiful

00:32:28.219 --> 00:32:30.469
important moment to just relax

00:32:30.469 --> 00:32:37.609
everything a total surrender if you've

00:32:37.609 --> 00:32:42.709
made it this far you are awesome the

00:32:42.709 --> 00:32:47.809
mantra today is I celebrate and I choose

00:32:47.809 --> 00:32:50.599
to celebrate my body my breath the

00:32:50.599 --> 00:32:54.379
practice but really I celebrate this

00:32:54.379 --> 00:32:57.049
community this growing community and

00:32:57.049 --> 00:33:01.159
that is you so thank you so much for

00:33:01.159 --> 00:33:02.659
sharing your practice in your time with

00:33:02.659 --> 00:33:02.869
me

00:33:02.869 --> 00:33:04.940
I know it's precious I'll see you

00:33:04.940 --> 00:33:06.940
tomorrow don't miss it

00:33:06.940 --> 00:33:09.940
namaste

00:33:16.470 --> 00:33:18.530
you