WEBVTT

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- What's up guys and gals?

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Today on the channel we have Yoga Tone.

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It's like Reggaeton but Yoga Tone.

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This is a practice that's swift.

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This'll kick you in
the pants a little bit,

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but it's good to marry
the breath with the action

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and the action with the breath.

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This is a great thing if you're wanting

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to build tone in the muscle,

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tone the body, trim the body,

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but also build endurance.

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Gain strength and also
stability in the body.

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We want both those two things together.

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So hop into something comfy
and let's get started.

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(folksy guitar music)

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Okay, let's begin standing
at the top of the mat.

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Take a look down at your
feet when you arrive

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and spread awareness
throughout all four corners.

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Feet hip width apart or flush together.

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Yogi's choice.

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Just nice, strong footing.

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Tuck your chin into your chest.

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Roll up through the spine.

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Stand up nice and tall.

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Inhale, reach the arms all
the way up and overhead.

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Draw the navel in and up.

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Find that lift from the pelvic floor.

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Careful not to clench
in the shoulders here,

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so create lots of space.

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Maybe even consider holding a
big beach ball over your head.

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Inhale in.

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Stand up a little taller.

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Press into the feet.

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Exhale bend the knees, bend the elbows,

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and slowly take it down.

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Focus on sensation here.

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Bend the knees as generously as you need.

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Breathe.

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So by bending the knees
we offer nice length,

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stretch, love to the lower back body.

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Let the weight of the head go,

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the neck go.

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And on your next breath in, inhale,

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lift up to flat back position.

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Palms on the floor, on
the shins, or maybe even

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palms all the way on the thighs

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as you find length through the crown.

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Spinal awareness is key here as we

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build and tone muscle.

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Create balance and stability

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and endurance in the body.

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So pay attention to this line
from the crown to the tail.

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Take one more deep breath in.

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Move out of the way hood.

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And then exhale, forward fold.

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Inhale, press into the feet.

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Spread the fingertips,

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reach for the sky.

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Full body stretch here.

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And on an exhale back to mountain pose,

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hands at the heart.

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Good, big breath in.

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Big breath out.

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Big breath in to reach it up.

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Inhale, reach for the sky.

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Exhale, bend the knees, bend
the elbows, forward fold.

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Inhale, flat back position, your version.

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Find that awareness in the spine, so key.

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Then exhale to your forward fold.

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Inhale, reach for the sky.

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Spread the fingertips.

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Maintain this connection with your feet,

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this awareness through the soles.

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Then exhale lengthen
tailbone, hands to heart.

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Just that little sequence,

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I just bonked my nose,

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one more time.

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Here we go.

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Moving with the breath, inhale.

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Exhale to fold, bend.

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Inhale to lift up halfway.

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Exhale fold.

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Inhale, reach for the sky.

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Exhale, hands to heart.

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Close your eyes here
and observe the breath.

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Try to deepen your breath here.

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Draw your attention inward.

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So we're gonna work swiftly today,

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but I'd like for you to
maintain this awareness,

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this relationship with your breath

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and also this relationship,

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this awareness of how
you feel in each moment,

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the sensations of the body.

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Working to stay present.

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Moment to moment, right?

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No yoga robots.

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Okay, here we go.

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Bat the eyelashes open.

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Soft knees, inhale, reach for the sky.

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Let's rock and roll.

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Exhale, diving forward.

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Inhale to halfway lift.

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Exhale to fold.

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This time bend the knees, plant the palms.

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Step the right toes back
followed by the left.

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Nice strong plank here.

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Bend the knees, press
away from your yoga mat.

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Strong body.

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Strong breath.

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Create one nice long line
from the crown to the tail,

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and then walk the toes together.

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Zip up the legs.

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So now we're one solid
piece from the crown

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all the way to the heels.

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Inhale in, exhale downward dog.

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Hips up high, heart back.

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Stretching through the backs of the legs.

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Breathe.

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Tops of the shoulders rotate.

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Outward, external rotation.

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Inner thighs rotate inward.

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You can turn the two big
toes in to test that.

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Melt your heart back.

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Take one more breath in here.

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Then exhale, find stillness.

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(heavy breathing)

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Great.

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We'll step the right foot
up behind the right hand.

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Left foot behind the left hand.

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Forward fold.

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Inhale to halfway lift.

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Exhale to fold.

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Inhale to reach for the sky.

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Press into your feet.

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Exhale, hands to heart.

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Inhale, reach it up.

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Exhale, bend the knees, bend the elbows.

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Take it down.

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Inhale, halfway lift.

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Find that wave in the spine.

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Exhale back.

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Bend the knees, plant the palms.

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Step or this time hop
it back to your plank.

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Nice strong breath here, strong body.

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Draw the navel up and in.

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Hug the lower ribs in.

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Then send your gaze forward.

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Rock onto the toes, hug the
elbows into the side body

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and slowly lower down to your belly.

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Inhale, cobra.

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Exhale, downward dog.

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Find your breath.

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(heavy breathing)

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Great, drop the left heel.

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Inhale, lift the right leg up high.

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Exhale, squeeze nose to knee.

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Inhale, right leg up high.

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Exhale, nose to knee.

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Find your breath.

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Inhale, three-legged dog.

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Exhale, nose to knee.

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This time step it up into your lunge.

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Hug the inner thighs to the mid-line.

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Feel free to lower the back knee here.

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And when you're ready, power
through that front leg.

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Inhale, reach the arms
all the way up high.

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Lunge.

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Gather your bearings here.

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Squeeze into the mid-line.

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So back knee can be lowered if you need.

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Create space.

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Bring the palms overhead,

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so careful not to be
pinching in the shoulders.

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Pull the right hip crease back.

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Hug the lower ribs in just a bit.

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Engage your core.

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Inhale in.

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Next exhale, open out, Warrior II.

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Draw the navel in and up.

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Lifting up from the
pelvic floor, Mula Bandha.

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We connect through the center channel.

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Then bend your front knee.

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Press into the outer
edge of your back foot.

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Strong pose here.

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Inhale in.

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Exhale, straighten the front leg.

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Inhale in, lift it up through the crown.

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Exhale, send the hips back.

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Reach the right fingertips forward.

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Reach, reach, reach, reach.

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And then eventually, nice and slow,

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do not rush this, we're gonna tilt down.

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Trikonasana.

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We're trying to engage
the abdominal wall here,

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so careful not to collapse all your weight

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of the bottom arm into your
leg or into the floor or block.

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Engage, right?

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Navel draws in.

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We open up through the chest.

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Find length in the crown.

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Again, see if you can challenge yourself

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by connecting from this line in the spine

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crown to tail and the abdominal wall,

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by not collapsing your weight

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of the bottom arm into something,

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even if it's just for a
moment or two to check.

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Then we'll find your breath.

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Beautiful.

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Then top arm comes down.

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We frame the right foot
with the fingertips.

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We pivot on the back foot,

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and we inhale, look forward.

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Exhale, bow the head.

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(heavy breathing)

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Adjust your stance so that
you can really anchor,

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pull the right hip crease back,

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and anchor through all four
corners of the right foot.

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One more breath here, you got it.

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Beautiful.

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Then bend the front knee.

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Come all the way back to that high lunge.

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Woooah.

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Awesome work.

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Big breath in.

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Big breath out.

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Warrior II.

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Great and we're gonna
turn the right toes in,

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left toes out and do the
same thing on the other side.

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Starting with that high lunge.

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Lengthen the tailbone down.

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Bend the front knee.

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When you're ready, reach
the arms up and overhead.

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Stay present with the sensations.

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Try to get out of your thinking mind.

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Just stay present with the breath,

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present with the sensations of the body.

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Try to get front knee over front ankle.

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Hug the inner thighs at the mid-line.

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Lower ribs come in, nice
and tall through the crown.

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One more big breath here.

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Then exhale, Warrior II.

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Nice wide stance here.

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Connect, meet your edge.

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(heavy breathing)

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So in time we're working to get this left

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thigh perpendicular to the earth.

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In time, right?

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Big breath in.

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Big breath out as you
straighten the front leg.

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Then send the hips back,

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and nice and slow, we reach.

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Hips back, we tilt.

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Heart towards the front.

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And then we find our
Trikonasana on the other side.

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Triangle pose, great for toning muscle,

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creating balance and
stability in the body.

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You need to breathe here.

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(heavy breathing)

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Do the work.

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Connect your core.

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Careful not to collapse
into your bottom hand.

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This is hard work.

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Way to stick with it.

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Stay mindful.

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One more breath, you got it.

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Top arm comes down.

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Fingertips to the mat,
we frame the left foot.

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Slowly pivot on the back foot.

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Inhale, find extension.

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Exhale, bow the head.

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Adjust your stance if you need to

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so that you can pull that
left hip crease back.

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(heavy breathing)

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Beautiful.

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Then slowly bend through that front knee.

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Charge the inner thighs,
engage the inner thighs.

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We come back to that high lunge.

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Big breath in.

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Full body experience.

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Meet your full potential here, you got it.

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On an exhale, Warrior II.

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Nice work everyone.

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Turn the left toes in,

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right toes out.

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We come back to our lunge.

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Inhale, high lunge.

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Facing the front of the mat again.

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Exhale to release.

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Great, step the right toes back.

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Shift your gaze forward.

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Slowly lower down belly to cobra

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or Chaturanga to upward facing dog.

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Nice and slow.

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Then on an exhale, downward dog.

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Drop the right heel.

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Inhale, lift the left leg up high.

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Nose to knee on the exhale, here we go.

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Inhale, reach.

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Exhale, draw the navel in.

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Nose to knee.

00:13:00.158 --> 00:13:01.397
Inhale, reach.

00:13:01.397 --> 00:13:02.819
Last one.

00:13:02.819 --> 00:13:05.786
Exhale, nose to knee.

00:13:05.786 --> 00:13:07.736
Awesome, step your left foot up.

00:13:07.736 --> 00:13:09.687
Inhale, low lunge.

00:13:09.687 --> 00:13:11.982
Then nice and easy soften the back knee,

00:13:11.982 --> 00:13:14.807
and step the back foot
up to meet the front.

00:13:14.807 --> 00:13:16.696
Feet come together here save for a

00:13:16.696 --> 00:13:18.646
little space between the heels.

00:13:18.646 --> 00:13:20.373
Inhale, halfway lift.

00:13:20.374 --> 00:13:22.040
Long, beautiful neck.

00:13:22.040 --> 00:13:23.746
Exhale, fold.

00:13:23.746 --> 00:13:25.684
This time bend the knees generously,

00:13:25.684 --> 00:13:28.182
belly comes to the tops of the thighs.

00:13:28.182 --> 00:13:29.910
Get down nice and low.

00:13:29.910 --> 00:13:32.488
Create a little heat.

00:13:32.489 --> 00:13:36.614
Lift the toes, hug the inner
thighs towards the mid-line.

00:13:36.614 --> 00:13:37.954
Come into your power here.

00:13:37.954 --> 00:13:40.108
Utkatasana, we reach
the fingertips forward

00:13:40.108 --> 00:13:41.997
as we send the hips back.

00:13:41.997 --> 00:13:43.237
Just do your best.

00:13:43.237 --> 00:13:45.858
Lengthen tailbone down,
draw the navel in and up.

00:13:45.858 --> 00:13:50.145
And then open the chest
here, breathe deep.

00:13:50.145 --> 00:13:51.323
Tuck the chin into the chest,

00:13:51.323 --> 00:13:52.644
lengthen through the back of the neck.

00:13:52.644 --> 00:13:53.233
You got this.

00:13:53.233 --> 00:13:54.635
Inhale in.

00:13:54.635 --> 00:13:56.117
Exhale, palms come together.

00:13:56.118 --> 00:13:58.455
Think up and over as
you twist to the left.

00:13:58.455 --> 00:14:00.446
Take 'em to the left.

00:14:00.446 --> 00:14:02.823
Find extension here, inhale.

00:14:02.823 --> 00:14:05.566
Sink a little lower.

00:14:05.566 --> 00:14:07.435
Slowly release.

00:14:07.435 --> 00:14:08.512
Fingertips spread.

00:14:08.512 --> 00:14:10.075
We open the chest, open the heart.

00:14:10.076 --> 00:14:11.620
And then same thing to the other side.

00:14:11.620 --> 00:14:14.363
Think up and over.

00:14:14.363 --> 00:14:15.968
Find length, breathe.

00:14:15.968 --> 00:14:16.923
Sink a little lower.

00:14:16.923 --> 00:14:20.078
One more breath.

00:14:21.007 --> 00:14:22.429
Then back to your chair pose.

00:14:22.429 --> 00:14:25.497
Last breath, here you
go, sink a little lower.

00:14:25.497 --> 00:14:30.098
And then exhale, release, forward fold.

00:14:30.099 --> 00:14:30.892
Beautiful.

00:14:30.892 --> 00:14:33.859
Big breath in, let it all go.

00:14:33.859 --> 00:14:37.339
Big breath out.

00:14:39.507 --> 00:14:42.290
Soften in the knees, spread the fingertips

00:14:42.290 --> 00:14:44.300
and inhale, reach for the sky.

00:14:44.301 --> 00:14:49.301
Big full body stretch here,
maybe slight backbend.

00:14:49.604 --> 00:14:53.732
And exhale, hands to heart.

00:14:53.732 --> 00:14:54.607
Nice work.

00:14:54.607 --> 00:14:58.000
Loop the shoulders, observe your breath.

00:14:58.000 --> 00:15:01.338
Take a little sip of
water here if you need.

00:15:05.395 --> 00:15:06.716
Now we're gonna take it to the ground.

00:15:06.716 --> 00:15:10.495
So soft knees, inhale, reach for the sky.

00:15:10.495 --> 00:15:12.018
Exhale, forward fold.

00:15:12.018 --> 00:15:15.106
Bend the knees, bend the elbows.

00:15:15.106 --> 00:15:16.631
Stay connected to your core here.

00:15:16.631 --> 00:15:19.496
Inhale, halfway lift.

00:15:19.496 --> 00:15:22.076
Exhale, fold.

00:15:22.076 --> 00:15:24.046
Bend the knees, plant the palms,

00:15:24.046 --> 00:15:26.627
step or hop it back to plank.

00:15:26.627 --> 00:15:28.555
Slowly lower down, belly to cobra

00:15:28.556 --> 00:15:30.061
or Chaturanga to up dog.

00:15:30.061 --> 00:15:31.644
As slow as you can go today guys.

00:15:31.644 --> 00:15:33.697
Nice and slow.

00:15:33.697 --> 00:15:37.827
(heavy breathing)

00:15:41.885 --> 00:15:44.120
Back to your down dog.

00:15:44.120 --> 00:15:45.197
Great work everyone.

00:15:45.197 --> 00:15:47.004
Inhale in.

00:15:47.004 --> 00:15:51.190
Exhale, melt your heart back.

00:15:51.190 --> 00:15:54.383
(heavy breathing)

00:15:54.383 --> 00:15:58.162
Take one last deep breath in.

00:15:58.162 --> 00:15:59.990
Then nice and slow, lift the heels.

00:15:59.990 --> 00:16:01.270
Come up onto the tippy toes.

00:16:01.270 --> 00:16:04.460
Send the hips up high as you can go.

00:16:04.460 --> 00:16:06.383
Then slowly, slow as you can go,

00:16:06.383 --> 00:16:07.988
slowly lower the knees.

00:16:07.988 --> 00:16:10.466
Keep your core, your center engaged.

00:16:10.466 --> 00:16:14.084
As you slowly lower back to

00:16:14.084 --> 00:16:16.643
tabletop position.

00:16:16.644 --> 00:16:18.289
Actually, this is our first
time in tabletop today,

00:16:18.289 --> 00:16:23.289
so as you slowly lower to tabletop.

00:16:23.523 --> 00:16:25.311
Find strength here.

00:16:25.311 --> 00:16:26.551
Don't collapse.

00:16:26.551 --> 00:16:28.400
Press away from your yoga mat.

00:16:28.400 --> 00:16:32.048
Catch your breath.

00:16:32.048 --> 00:16:33.532
Then press into the feet.

00:16:33.532 --> 00:16:35.115
Press into all 10 knuckles.

00:16:35.115 --> 00:16:35.882
Inhale in.

00:16:35.882 --> 00:16:39.579
And on an exhale lift the
knees, hovering table.

00:16:39.579 --> 00:16:41.794
Draw the shoulders away from the ears.

00:16:41.794 --> 00:16:43.480
Consider the crown of your head shooting

00:16:43.480 --> 00:16:46.358
towards the front of the
room here, of your room,

00:16:46.358 --> 00:16:48.795
and your tail reaching back.

00:16:48.795 --> 00:16:50.055
Big breaths here.

00:16:50.055 --> 00:16:52.127
Welcome that fierce breath.

00:16:52.128 --> 00:16:54.952
One more, inhale in.

00:16:54.952 --> 00:16:56.680
And exhale release everything.

00:16:56.680 --> 00:16:58.568
Send it back child's pose

00:16:58.568 --> 00:17:00.032
Awesome work.

00:17:00.032 --> 00:17:02.043
Take a rest.

00:17:02.043 --> 00:17:07.036
(heavy breathing)

00:17:07.036 --> 00:17:09.535
Then when you're ready,
press into the palms.

00:17:09.535 --> 00:17:12.219
Come back up to all fours.

00:17:12.219 --> 00:17:13.906
Walk the knees to the center of your mat

00:17:13.906 --> 00:17:16.498
and swing the legs to one side.

00:17:16.498 --> 00:17:18.652
We're gonna come to seated here.

00:17:18.652 --> 00:17:20.663
Extend the legs out long.

00:17:20.663 --> 00:17:23.006
Sit up nice and tall.

00:17:25.297 --> 00:17:27.632
Bring the fingertips or the palms

00:17:27.632 --> 00:17:29.828
to your side here, just in
line with the hip points.

00:17:29.828 --> 00:17:31.391
We're gonna flex the feet super strong,

00:17:31.391 --> 00:17:33.829
firm down through the tops of the thighs.

00:17:33.829 --> 00:17:36.531
Lift up through the heart, Dandasana.

00:17:36.531 --> 00:17:39.620
See if you can engage the belly here.

00:17:39.621 --> 00:17:41.245
Draw the shoulder blades together.

00:17:41.245 --> 00:17:42.728
Elbows are reaching back as if they

00:17:42.729 --> 00:17:45.391
are trying to kiss each other.

00:17:45.391 --> 00:17:47.199
Strong, active pose here.

00:17:47.199 --> 00:17:48.479
You might even feel a little shake,

00:17:48.479 --> 00:17:50.328
a little Prana moving throughout the body.

00:17:50.328 --> 00:17:52.074
We're almost done; you
guys are doing awesome.

00:17:52.074 --> 00:17:53.131
Way to stick with it.

00:17:53.131 --> 00:17:54.919
Inhale in.

00:17:54.919 --> 00:17:56.890
Exhale, release.

00:17:56.890 --> 00:17:57.519
Great.

00:17:57.519 --> 00:17:58.902
We're gonna bend the knees here.

00:17:58.902 --> 00:18:01.319
Bring the hands around to
the backs of the thighs.

00:18:01.319 --> 00:18:02.355
Loop the shoulders.

00:18:02.355 --> 00:18:04.611
Find that same lift, that same activation

00:18:04.611 --> 00:18:08.115
that you just had in
staff pose in Dandasana.

00:18:08.115 --> 00:18:10.050
Bring that to your boat variation.

00:18:10.050 --> 00:18:10.726
Don't panic.

00:18:10.727 --> 00:18:11.427
Here we go.

00:18:11.427 --> 00:18:12.606
Inhale, loop the shoulders.

00:18:12.606 --> 00:18:15.557
Find the activation.

00:18:17.075 --> 00:18:18.436
Lengthen through the crown.

00:18:18.436 --> 00:18:20.224
Open the chest, keep the chest open.

00:18:20.224 --> 00:18:24.063
Shoulder blades drawing together.

00:18:24.064 --> 00:18:26.360
Keep that action firm and strong

00:18:26.360 --> 00:18:29.408
as you slowly lean back
and lift the heels up.

00:18:29.408 --> 00:18:32.543
Maybe stay here, holding
on with the hands.

00:18:32.544 --> 00:18:37.441
Working to build strength,
nice and slow, consciously.

00:18:37.441 --> 00:18:40.163
Send the fingertips out, open the palms.

00:18:40.163 --> 00:18:41.727
Keep the chest open everyone.

00:18:41.727 --> 00:18:44.104
Breathe deep.

00:18:44.104 --> 00:18:46.237
Inhale in.

00:18:46.237 --> 00:18:48.005
Exhale, straighten the right leg.

00:18:48.005 --> 00:18:51.186
Take the palms together in
Namaste over towards the left.

00:18:51.186 --> 00:18:53.502
We also like to hold
Simba over the cliff here.

00:18:53.502 --> 00:18:56.042
Just keeps the imagery nice I think.

00:18:56.042 --> 00:18:57.668
Inhale, bring Simba up through center

00:18:57.668 --> 00:18:59.820
or Namaste palms up through center.

00:18:59.820 --> 00:19:01.080
Regain your strength.

00:19:01.080 --> 00:19:02.035
Inhale, lift your heart.

00:19:02.036 --> 00:19:03.437
Exhale, twist to the right.

00:19:03.437 --> 00:19:05.773
Extend the left leg.

00:19:05.773 --> 00:19:07.939
Inhale to center, lift.

00:19:07.940 --> 00:19:10.742
Exhale, twist.

00:19:10.742 --> 00:19:12.815
Inhale, lift.

00:19:12.815 --> 00:19:15.314
Exhale, twist.

00:19:15.314 --> 00:19:17.386
Inhale, lift.

00:19:17.386 --> 00:19:19.723
Exhale, twist.

00:19:19.723 --> 00:19:21.856
Inhale, hands to heart.

00:19:21.856 --> 00:19:23.706
Exhale, twist.

00:19:23.706 --> 00:19:26.367
Inhale, Simba's up over the cliff.

00:19:26.367 --> 00:19:28.521
Exhale, lay him down.

00:19:28.521 --> 00:19:30.715
Inhale to center.

00:19:30.715 --> 00:19:31.611
Exhale and down.

00:19:31.612 --> 00:19:32.769
Let's do one more on each side.

00:19:32.769 --> 00:19:34.740
You got this.

00:19:34.740 --> 00:19:38.444
(heavy breathing)

00:19:39.819 --> 00:19:42.482
Then inhale, reach everything out and up.

00:19:42.482 --> 00:19:43.721
Navasana,

00:19:43.721 --> 00:19:44.627
and then release.

00:19:44.627 --> 00:19:46.926
Cross leg position, loop the shoulders.

00:19:46.926 --> 00:19:49.059
Sit up nice and tall,
meditation pose here.

00:19:49.059 --> 00:19:52.249
Close your eyes.

00:19:52.249 --> 00:19:54.138
And say to yourself the mantra,

00:19:54.138 --> 00:19:56.678
I am strong.

00:19:56.679 --> 00:20:01.229
(heavy breathing)

00:20:01.229 --> 00:20:04.689
The mantra I am strong.

00:20:07.020 --> 00:20:12.020
If that doesn't resonate,
maybe pick another mantra.

00:20:12.221 --> 00:20:14.396
Or maybe just consider that
strong doesn't just mean

00:20:14.396 --> 00:20:17.482
(air blast) muscles.

00:20:17.482 --> 00:20:19.432
Maybe it means something else.

00:20:19.432 --> 00:20:23.102
Strength somewhere else.

00:20:23.102 --> 00:20:26.543
One more breath here.

00:20:27.876 --> 00:20:29.420
And then re-release everything.

00:20:29.420 --> 00:20:31.574
Come on to your back.

00:20:31.574 --> 00:20:34.283
Great work.

00:20:37.080 --> 00:20:40.311
Come to a place where you can relax here.

00:20:40.311 --> 00:20:42.199
Arms at your side.

00:20:42.200 --> 00:20:44.252
If you want to finish
with a happy baby pose

00:20:44.252 --> 00:20:46.162
or a reclined twist that might be nice

00:20:46.162 --> 00:20:49.189
after today's practice.

00:20:49.189 --> 00:20:52.312
Take a second to balance
out the swiftness,

00:20:53.363 --> 00:20:56.146
and the action, the
activeness of today's practice

00:20:56.146 --> 00:20:59.559
with a Shavasana.

00:20:59.559 --> 00:21:01.916
We cool it down.

00:21:01.916 --> 00:21:05.858
We bring peace of mind to the body.

00:21:05.858 --> 00:21:09.195
Peace to the heart.

00:21:12.055 --> 00:21:16.707
This is what peace of
mind looks like to me.

00:21:16.707 --> 00:21:21.204
Take a second to
counterbalance the activity.

00:21:22.977 --> 00:21:24.379
Don't skip on this.

00:21:24.379 --> 00:21:26.389
Give yourself a couple breaths here.

00:21:26.390 --> 00:21:29.255
Return to this practice
if you're wanting to

00:21:29.255 --> 00:21:32.629
develop muscle tone,

00:21:32.629 --> 00:21:34.563
or come to it whenever you just need

00:21:34.564 --> 00:21:37.678
a little pep in your step.

00:21:38.851 --> 00:21:41.492
If you're still here
listening, practicing,

00:21:41.492 --> 00:21:43.158
I bow to you,

00:21:43.158 --> 00:21:45.554
tip my hat to you.

00:21:45.555 --> 00:21:47.587
Way to stick with it.

00:21:47.587 --> 00:21:49.802
And thank you for sharing your time,

00:21:49.802 --> 00:21:52.726
your energy with me.

00:21:52.727 --> 00:21:55.938
(heavy breathing)

00:21:55.938 --> 00:21:57.136
Go ahead and take the deepest breath

00:21:57.136 --> 00:22:01.119
you've taken in all day.

00:22:01.119 --> 00:22:03.678
And then on an exhale, relax
the weight of the body.

00:22:03.679 --> 00:22:07.432
Everything completely and fully

00:22:07.432 --> 00:22:09.952
into your mat.

00:22:09.952 --> 00:22:14.952
(folksy guitar music)

00:22:15.152 --> 00:22:16.859
Namaste.

00:22:16.859 --> 00:22:21.842
(folksy guitar music)