WEBVTT

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hey everyone welcome to 30 days of yoga

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camp it's day 6 and you know what that

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means right six-pack ABS critter

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protector now if you're new to the

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channel you know that I really don't

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subscribe to that sort of thing but it's

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time to have a little fun and build our

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course so the mantra today is not I am

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strong but it is I am supported or I

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feel supported so let's hop on the mat

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and get started

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all right my sweet friends let's begin

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on our backs soles of the feet on the

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mat spine relaxed out long on your yoga

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mat take a second to just get settled

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maybe bring the hands to the area in

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which we are targeting today and the

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reason the affirmation today is I feel

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supported I am supported is that I love

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the idea of blending kind of building

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strengthen and and and getting those

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chiseled ABS we all want from within and

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with support I also love the idea just

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as you get settled in here I just want

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to tell you this I also love the idea of

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kind of spinning multiple plates and I

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think this is what yoga camp is all

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about is like it's ok to want to trim

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your belly fat now are we doing are we

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doing yourself a service though by

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having toxic thoughts can we accept our

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body where it's at today can you know

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like can we do it can we attend to it in

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a way that isn't self destructive and so

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I think today is just a fun opportunity

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to play with that so yeah we're gonna

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work on the abdominal wall muscles of

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the abdominal wall but we are also going

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to make sure we feel supported I'm gonna

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do it in a supporting way so that said

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let's take it the physical manifestation

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of that right here right now and take

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the hips lift them up so that your

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tailbone it kind of like a bridge pose

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here is reaching towards the backs of

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the knees and then slowly lower back

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down and make sure that your lower back

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feels flush so you might feel kind of a

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connect here in your Center yeah great

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then we'll come up onto the toes if you

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can keep the lower back flesh and then

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lift the right knee up followed by the

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left oh and you can feel your belly

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connect there so now lower back is

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definitely super flush with the mat

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great draw your toes out just to play

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when it play

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with when it comes up and then draw your

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knees in to play with when the lower

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back feels flush so again just a couple

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moments here to go okay no matter what

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I'm going to feel supported in my lower

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back this is going to be important for

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our practice today and then when you

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feel like you have a little bit of my

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connect to that then just give yourself

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a big hug yay begin to deepen the breath

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go ahead and close your eyes here for a

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sec hmm so the practice isn't super long

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today but we are gonna go for the gold

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so if you're feeling tired or maybe

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you're feeling panicked about working on

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the abdominals can you also consider and

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remind yourself that your yoga practice

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has your back literally in this moment

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so with the eyes closed and the spine

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nice and long you can just imagine your

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yoga mat or the earth rising up to meet

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your spine feel your back body supported

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sweet and then send the fingertips out

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Texas tea for all my Texans sorry kind

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of fuzzy thing so we're gonna finish and

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end in a Texas tea today press the palms

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down draw the shoulders down towards the

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earth just warming up here inhale scoop

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then use towards the heart exhale slowly

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send the knees to the left right I was

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going to want to come up I'm gonna keep

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nice and tension through that right

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shoulder and right palm maybe you turn

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onto the right ear here and everyone

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take a deep breath in fill your belly

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with air big breath out

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big breath in and then you use the

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exhale keep your tailbone scooped up

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lower back connected to the earth to

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come back to Center inhale in knees

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towards the heart lower back and nice

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and supported exhale over to the right

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ouch over on to my mic pack power

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through I'm just kidding so notice that

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the left hand is coming up here see if

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you can just ground down it doesn't have

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to touch the earth right it'll take time

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to find that space but a couple nice

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deep reps here and then use an exhale to

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bring it back to Center

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alright so now moving with the breath

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keep your palms glued down inhale knees

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to the heart exhale knees to the left

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inhale knees to the heart to Center

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exhale knees to the right keep it going

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inhale to Center

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exhale inhale stay grounded through your

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foundation here protect the lower back

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warming up

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to add to it you can start to extend

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that top leg so just at giving I'm just

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giving variations for all different

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levels here inhale you come to Center

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and exhale to the right this is a great

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way to begin to stimulate the muscles of

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the abdominal wall if you're new to the

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practice because you have the support

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your neck is supported your head is nice

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and long let's do one more on each side

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great for the digestive organs back to

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Center inhale go ahead and give yourself

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a wrap around one more time great then

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we'll interlace the fingertips go ahead

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and give the legs a break go ahead and

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bring the soles of the feet back to the

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mat we're gonna interlace the fingertips

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and bring them up and over behind the

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head now close your eyes and just take a

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nice sunshiny moment here close your

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eyes imagine yourself by the pool maybe

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on the beach alright whatever your happy

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place is keep that to yourself

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just kidding extend the thumbs give

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yourself a little massage so again we

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can work the muscles of the abdominal we

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can work out we can we can do all these

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things without having to take on any

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sort of identity we can be ourselves

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about it and hopefully it's in a self

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loving supportive way so take a second

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here with the thumbs extended to kind of

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gently pull just just gently pull the

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back of the head out keep the elbows

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super wide and when you're ready

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once again we'll lift the knees up but

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this time we're gonna try to stack them

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more or less over the hip points now

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play with that rocking the pelvis here

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find that support remember your

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affirmation today in the lower back so

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this the affirmation today could have

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been I am strong but nah we know we're

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gonna work those muscles so let's marry

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it let's find a little balance let's

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find a little support

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so that may mean you just stay here

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you're already feeling it these muscles

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are already starting to tremble and you

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know you sorry I'm doing a little self

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adjustment human moment and you just

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stay here otherwise inhale in exhale

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lift the head the neck the shoulders up

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and be careful not to crunch so best you

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can keep the elbows nice and wide create

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a little neck hammock here for yourself

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that feels supported and remember this

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line from the crown of the head to the

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tip of the tailbone okay we've done this

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before together in yoga camp

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inhale exhale and here we go inhale

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lower exhale lift inhale lower exhale it

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keep the elbows super wide if you need

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to bring the fingertips to the temples

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here you can otherwise I like the neck

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hammock alright when you feel like you

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have that lower back support we'll begin

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so big inhale in here and on the exhale

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we lift now

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elbows stay nice and wide you should

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feel this here as you scoop the tailbone

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up lower back support super important

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inhale lower

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on your next exhale lift then when

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you're ready to get your groove on

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inhale lower exhale lift keep it going

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inhale lower exhale lift and now you got

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to get your groove on here tailbone

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scooping up pay attention to the lower

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back sting super flush with the mat keep

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it going inhale lower exhale lift lots

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of space between the chin and chest

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inhale lower exhale lift

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five more what we got this in yeah

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and three more and last one you got it

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exhale lift after your last one reach

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the fingertips towards the outer edges

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of the feet straighten the legs inhale

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reach reach reach reach and then exhale

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release everything soles of the feet

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come together knees nice and wide hands

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to the belly give yourself a little pet

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ahh nice work everyone

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really really nice hmm

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take a nice refreshing breath in through

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the nose and out through the mouth here

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we go take the fingertips to the outer

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edges of your legs bring your knees back

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in press off the toes find that support

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in the lower back super important the

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most important thing

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I feel support then again you may not

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make this perfect shape until you build

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this muscles so for me I like to bring

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my knees even a little closer in so that

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I'm nice and flush in the lower back

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this time we are going to bring

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fingertips to the temples so rather than

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behind that to the temples inhale in

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exhale lift elbows are going to stay

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nice and wide here at neutral then here

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we go right toes are gonna touch down

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towards the earth as I cross right elbow

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over towards the top of the left thigh

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or the knee touch inhale to neutral

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elbows nice and wide exhale twist

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inhale to neutral exhale twist toes tap

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inhale the neutral exhale tap and twist

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that's what we should call this in and

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Hale to neutral exhale tap into ice now

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close your eyes take your eyes off the

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video begin to move in your own rhythm

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at your own pace with the breath and

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five more seconds even it out and take a

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break this time feet to the outer edge

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of your mat knees fall into Center hands

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come to the belly and we soften

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everything and release give yourself a

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little pet great job and inhale in nice

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refreshing breath in exhale let it go

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out through the mouth rock on let's rock

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and roll hands come to the backs of the

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thighs we're gonna rock all the way up

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to a seat this is where we get to grab

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our props prop so I wanted to be

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creative and just grab any old prop my

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house but I decided to just use the

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block here but I'm gonna let you be

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creative and I love to see or hear about

00:13:19.150 --> 00:13:21.190
what you use over the past few years

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it's been nice to see people use

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different things everything from

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t-shirts to socks to books to trophies

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to animals

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no no animals are ever harmed so grab

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your prop also just give me a little

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break here grab your prop and then go

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ahead and come to a position like that

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you would sit in watching something so

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that it's like it's comfortable and

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supported so that your sitting bones are

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kind of really into the earth so try not

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to come into this perfect yoga shape

00:13:49.030 --> 00:13:51.100
here but come into this place that feels

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supported where you can actually

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find a little lift in the heart because

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this is where we're gonna start because

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ultimately we want to be supportive in

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this next move and these an ask next

00:13:58.730 --> 00:14:00.860
couple moves so rather than trying to

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hit the shape Chinese just stick with

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the process and then one day you'll hit

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that shape and you'll be like ah but

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till then let's make sure we feel

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supported so for starters go ahead and

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ring your prop right to your side we're

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gonna take the hands to the backs of the

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thighs and then keep that lift in the

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heart as you slowly tilt back so this is

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gonna be a little different for everyone

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hold on for dear life so there's no

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cheating right now you might even clasp

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the wrists here and just notice what it

00:14:31.010 --> 00:14:33.650
feels like to be collapsed in the spine

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in the chest and what it feels like to

00:14:36.260 --> 00:14:37.820
be supported to kind of lift it in the

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torso here right okay and then from here

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we might reach the fingertips forward

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again you can stay here it's working on

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that support through the spinal column

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you might stay here you can reach the

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fingertips forward

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so take one more moment here to flip the

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palms up and lift through the heart even

00:14:58.130 --> 00:15:01.520
more deep breath in and then exhale

00:15:01.520 --> 00:15:03.290
everyone release come back to that shape

00:15:03.290 --> 00:15:05.060
that feels good here nice and supported

00:15:05.060 --> 00:15:13.040
comfortable take a break alright now

00:15:13.040 --> 00:15:15.500
grab your prop same thing find that lift

00:15:15.500 --> 00:15:18.110
here I'm just gonna take our prop and

00:15:18.110 --> 00:15:20.510
slowly do a little figure eight here so

00:15:20.510 --> 00:15:22.279
passing it through the legs move nice

00:15:22.279 --> 00:15:26.240
and slow keep the heart lifted keep the

00:15:26.240 --> 00:15:29.600
heart lifted keep the heart lifted so

00:15:29.600 --> 00:15:31.700
this is gonna happen this collapse keep

00:15:31.700 --> 00:15:33.440
the heart lifted if you have to put the

00:15:33.440 --> 00:15:35.150
feet down and do this this is a great

00:15:35.150 --> 00:15:40.370
way to begin this so as best you can

00:15:40.370 --> 00:15:42.020
remember when we just open the palms try

00:15:42.020 --> 00:15:45.440
to keep the shoulders relaxed and down

00:15:45.440 --> 00:15:48.350
the chest open collarbones nice and long

00:15:48.350 --> 00:15:50.450
keep it going here for 10 more seconds

00:15:50.450 --> 00:15:52.900
you got it

00:15:58.450 --> 00:16:02.900
and even it out awesome then cross the

00:16:02.900 --> 00:16:04.730
ankles take your prop put it to the side

00:16:04.730 --> 00:16:08.840
come to a cross-legged seat nice and

00:16:08.840 --> 00:16:12.710
tall take a rest big breath in supported

00:16:12.710 --> 00:16:18.560
by the breath big breath out awesome

00:16:18.560 --> 00:16:20.210
here we go soles of the feet come back

00:16:20.210 --> 00:16:21.950
out one more time find that shape that

00:16:21.950 --> 00:16:24.170
feels good but grow nice and tall up

00:16:24.170 --> 00:16:26.360
through the spine they maintain that

00:16:26.360 --> 00:16:27.890
lift up through the crown of the head as

00:16:27.890 --> 00:16:29.840
you slide the hands to the backs of the

00:16:29.840 --> 00:16:31.550
thighs one more time and we find this

00:16:31.550 --> 00:16:34.160
lift off so again we can stay here this

00:16:34.160 --> 00:16:35.030
time we're going to bring the knees

00:16:35.030 --> 00:16:36.380
together working on a little boat

00:16:36.380 --> 00:16:38.930
variation okay don't panic

00:16:38.930 --> 00:16:40.760
right think about lifting through the

00:16:40.760 --> 00:16:42.320
armpit chest in fact everyone loop your

00:16:42.320 --> 00:16:43.610
shoulders lift up through the armpit

00:16:43.610 --> 00:16:45.860
chest lift your heart and then maybe you

00:16:45.860 --> 00:16:47.450
reach the fingertips forward maybe you

00:16:47.450 --> 00:16:51.320
just stay here today two great moving

00:16:51.320 --> 00:16:52.970
through a little flow here we inhale in

00:16:52.970 --> 00:16:55.370
exhale fingertips out left to right or

00:16:55.370 --> 00:16:57.590
Flying V and we extend the legs out long

00:16:57.590 --> 00:17:01.750
whoo inhale in squeeze catch your breath

00:17:01.750 --> 00:17:06.619
exhale radiate fingers and toes great

00:17:06.619 --> 00:17:09.709
inhale squeeze lift your heart lift your

00:17:09.709 --> 00:17:10.730
heart keep your heart lifted as you

00:17:10.730 --> 00:17:16.599
exhale radiate everything out inhaling

00:17:16.599 --> 00:17:19.280
exhale think about the energy not the

00:17:19.280 --> 00:17:20.720
shape energy reaching through the

00:17:20.720 --> 00:17:23.030
fingertips in toes maybe you come into a

00:17:23.030 --> 00:17:24.500
full boat maybe just play here in the

00:17:24.500 --> 00:17:32.720
flow inhaling exhale reach this time

00:17:32.720 --> 00:17:37.370
inhale in exhale low boat fingertips

00:17:37.370 --> 00:17:38.720
reach towards the front edge of your mat

00:17:38.720 --> 00:17:41.090
so do the heels the toes low low low

00:17:41.090 --> 00:17:43.810
boat inhaling then exhale break free

00:17:43.810 --> 00:17:48.140
come to flat back awesome hands come to

00:17:48.140 --> 00:17:50.030
the belly we're gonna draw a circle here

00:17:50.030 --> 00:17:52.690
mm-hmm

00:17:54.130 --> 00:17:58.940
great work all right

00:17:58.940 --> 00:18:00.830
center yourself on your mat if you need

00:18:00.830 --> 00:18:02.780
to you guys are doing awesome

00:18:02.780 --> 00:18:07.050
lay two more things that we're done yes

00:18:07.050 --> 00:18:11.290
okay so here we go sole the left foot

00:18:11.290 --> 00:18:13.300
comes to the ground finish up with your

00:18:13.300 --> 00:18:17.710
belly Pet it really helps mmm okay we

00:18:17.710 --> 00:18:20.650
run across the right leg over the left

00:18:20.650 --> 00:18:25.559
as if you're sitting at a coffee shop

00:18:25.559 --> 00:18:30.730
cafe desk shut up Adrian okay and then

00:18:30.730 --> 00:18:32.650
fingertip excuse me we're analyse the

00:18:32.650 --> 00:18:34.210
fingertips bring them behind the head

00:18:34.210 --> 00:18:36.429
elbows nice and wide once again you can

00:18:36.429 --> 00:18:37.840
bring the thumbs to give yourself a

00:18:37.840 --> 00:18:39.030
little massage

00:18:39.030 --> 00:18:41.740
all right then press up off your left

00:18:41.740 --> 00:18:44.860
toes here find that lower back support

00:18:44.860 --> 00:18:47.320
so you can stay here or if you want to

00:18:47.320 --> 00:18:49.270
come to Eagle legs kind of fun here too

00:18:49.270 --> 00:18:51.010
if you can wrap that foot around but

00:18:51.010 --> 00:18:53.320
it's not necessary what is necessary is

00:18:53.320 --> 00:18:55.660
feeling that support in the back body

00:18:55.660 --> 00:18:58.510
which then triggers the abdominal wall

00:18:58.510 --> 00:19:01.660
here we go inhale in exhale this time we

00:19:01.660 --> 00:19:03.190
have permission to bring the elbows

00:19:03.190 --> 00:19:04.510
together we're gonna squeeze the knees

00:19:04.510 --> 00:19:06.220
up towards the elbows reach the elbows

00:19:06.220 --> 00:19:08.590
reach the elbows super strong towards

00:19:08.590 --> 00:19:13.240
the knees inhale lower maybe left toes

00:19:13.240 --> 00:19:14.320
touch the ground but you want to feel

00:19:14.320 --> 00:19:15.850
supporting that lower back so just play

00:19:15.850 --> 00:19:17.440
here maybe they don't go that far

00:19:17.440 --> 00:19:21.460
exhale lift try to stay soft in the

00:19:21.460 --> 00:19:23.170
sensory organs so soft in the face no

00:19:23.170 --> 00:19:25.120
clinched cheek clinch here keep it soft

00:19:25.120 --> 00:19:30.370
and easy exhale rounding in inhale

00:19:30.370 --> 00:19:36.250
expand exhale contract evil drives down

00:19:36.250 --> 00:19:39.990
inhale expansion

00:19:39.990 --> 00:19:43.780
exhale contract two more not a lot of

00:19:43.780 --> 00:19:49.080
these inhale still got a switch hexia

00:19:49.440 --> 00:19:53.160
time to find your breath

00:19:55.900 --> 00:19:59.870
great release left toes then left foot

00:19:59.870 --> 00:20:02.419
unravel take a second here to release

00:20:02.419 --> 00:20:07.580
the hands pet the belly and then same

00:20:07.580 --> 00:20:08.960
thing on the other side so press into

00:20:08.960 --> 00:20:12.280
your right foot cross the left leg over

00:20:12.280 --> 00:20:15.500
and then interlace the fingertips bring

00:20:15.500 --> 00:20:17.710
them behind the head when you're ready

00:20:17.710 --> 00:20:21.169
press off the right toes and find your

00:20:21.169 --> 00:20:24.650
Eagle legs maybe so check in with the

00:20:24.650 --> 00:20:26.240
lower back body here we go jumping right

00:20:26.240 --> 00:20:32.960
in inhale in exhales please inhale

00:20:32.960 --> 00:20:42.250
expand exhale squeeze inhale expand

00:20:42.250 --> 00:20:48.130
exhale squeeze stick with your breath

00:20:48.130 --> 00:20:50.480
maybe imagine your favorite song that

00:20:50.480 --> 00:20:53.750
has an eagle in it leave in the comments

00:20:53.750 --> 00:20:56.000
below what's your favorite song with an

00:20:56.000 --> 00:20:59.750
eagle in it here we go let's do two more

00:20:59.750 --> 00:21:04.520
you got it one more give it your all

00:21:04.520 --> 00:21:11.030
inhale expand exhale squeeze and slowly

00:21:11.030 --> 00:21:13.130
we unravel the first right toes to the

00:21:13.130 --> 00:21:18.559
ground so stay in control and then we

00:21:18.559 --> 00:21:24.080
unravel hands to the belly big breath in

00:21:24.080 --> 00:21:26.900
through the nose big breath out through

00:21:26.900 --> 00:21:33.020
the mouth all right

00:21:33.020 --> 00:21:35.179
ending with another Texas tea let's rock

00:21:35.179 --> 00:21:37.490
and roll the last thing here palms are

00:21:37.490 --> 00:21:41.600
gonna come down so if you're done so if

00:21:41.600 --> 00:21:43.460
you're done you can just repeat the

00:21:43.460 --> 00:21:45.440
reclined twist from before and work on a

00:21:45.440 --> 00:21:47.030
more restorative ending here just

00:21:47.030 --> 00:21:48.950
stretching otherwise we're going to play

00:21:48.950 --> 00:21:52.630
actually I'd have enough room to do this

00:21:53.500 --> 00:21:58.490
sure press up off the toes inhale scoop

00:21:58.490 --> 00:22:01.880
the heart up inhale in exhale ground

00:22:01.880 --> 00:22:03.350
through the shoulders down down down

00:22:03.350 --> 00:22:04.900
press into the palms

00:22:04.900 --> 00:22:07.000
inhale lift the legs up high you're

00:22:07.000 --> 00:22:08.320
gonna need to ground down through these

00:22:08.320 --> 00:22:10.590
arms super strong I'm gonna slowly

00:22:10.590 --> 00:22:17.220
teeter-totter - I'm sorry to the left

00:22:17.220 --> 00:22:19.390
try to keep the legs straight it's

00:22:19.390 --> 00:22:22.570
impossible inhale the center soft bend

00:22:22.570 --> 00:22:25.240
the knees will work and exhale to the

00:22:25.240 --> 00:22:27.250
right so we're doing the same version of

00:22:27.250 --> 00:22:28.450
what we did before just a little more

00:22:28.450 --> 00:22:33.640
intense inhale extend exhale maybe you

00:22:33.640 --> 00:22:36.720
repeat just extending the top leg

00:22:36.720 --> 00:22:38.770
teeter-tottering back and forth

00:22:38.770 --> 00:22:51.960
I say get creative that's what I say

00:22:51.960 --> 00:22:55.030
make sure you feel that support let's do

00:22:55.030 --> 00:23:02.860
one more on each side great and do the

00:23:02.860 --> 00:23:05.040
right

00:23:07.940 --> 00:23:11.030
inhale back to Center exhale bending at

00:23:11.030 --> 00:23:13.220
the knees coming all the way down

00:23:13.220 --> 00:23:15.050
awesome work bring the hands to the

00:23:15.050 --> 00:23:19.490
belly one final time and then Yogi's

00:23:19.490 --> 00:23:21.710
choice feet to the outer edge knees in

00:23:21.710 --> 00:23:24.680
or repeat the cobblers pose reclined

00:23:24.680 --> 00:23:26.810
here come into a shape where you can

00:23:26.810 --> 00:23:30.170
take a couple of nice quiet deep breaths

00:23:30.170 --> 00:23:38.170
and relax hmm

00:23:40.030 --> 00:23:43.040
close your eyes here and repeat the

00:23:43.040 --> 00:23:45.830
mantra to yourself at least once maybe

00:23:45.830 --> 00:23:49.220
twice three times if you're a rock star

00:23:49.220 --> 00:23:59.380
I feel supported I am supported

00:24:11.490 --> 00:24:13.919
and we'll release the mantra begin to

00:24:13.919 --> 00:24:17.190
open the eyes bring the knees in from

00:24:17.190 --> 00:24:18.419
here you can make your way to a

00:24:18.419 --> 00:24:20.970
shavasana or rock and roll up on into

00:24:20.970 --> 00:24:24.750
your day nice work everyone way to build

00:24:24.750 --> 00:24:27.630
strength in a supportive way I'll see

00:24:27.630 --> 00:24:30.380
you tomorrow

00:24:42.490 --> 00:24:44.550
you