WEBVTT

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- What's up, everyone?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 11. Flow.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, my darling friends,

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we are going to begin
today's practice standing.

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So come on to
the top of your mat.

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I'll let you decide,

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feet hip width
apart or flush together.

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Feel this
foot-to-earth connection.

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Stand up nice and tall.

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And we're gonna bring
one hand over the other

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and bring your hands right
to your heart here to begin.

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Tuck the chin slightly,
just a little reverent bow.

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And you can
close your eyes here.

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Thank you for
allowing me to guide you.

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Can just listen to the
sound of my voice here

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as we tune in.

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Bringing our awareness
to the sound of the breath.

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Notice how you feel.

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Whatever you're bringing
to the mat today is perfect.

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It's all good.

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I'm so glad that you're here.

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We're gonna sync up
with the breath today

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in the most loving way.

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Get in the flow.

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And as you're ready,
take a deep breath in.

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And a long breath
out through the nose

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or the mouth, your choice.

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One more time, deep breath in.

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And a long breath out.

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Really grounding through
your feet on this last one.

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Big inhale, lots of love in.

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And exhale, lots of love out.

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Release the fingertips down.

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Imagine you're
tearing your mat in half.

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So whether the feet are hip
width apart or flush together,

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see if you can
really feel this connection

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almost as if you were
trying to move your legs apart.

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Strong legs, strong center.

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Here we go.
Drop the fingertips down.

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Inhale, reach for the sky.

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Exhale, palms come together.

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And right down the
midline as we fold forward.

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Inhale, moving the breath.
Lift up halfway, your version.

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Exhale to soften 
and float it down.

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Root to rise here.
Inhale, reach for the sky.

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Exhale, hands to heart.

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One cycle of breath here in.

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And out.

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Good. Drop the
fingertips down to come up.

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Inhale, reach for the sky.

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Exhale, fingertips
and palms come together,

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and we slice it down the middle.

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Inhale, halfway lift,
moving with the breath.

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Exhale to soften and fold.

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Good.

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Bend the knees,
plant the palms.

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Step one foot back,
then the other.

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There's no rush here.

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Good. Everyone, lower the knees.

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Squeeze the elbows
into the side body.

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Inhale, look forward.

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Exhale to lower all
the way to the ground.

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Good.

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Bring the feet to the mat,
heels hip width apart.

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And inhale, rise up, Cobra.

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Exhale to float it down. 
Two more like that.

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Flowing with the breath.
Inhale, rise up.

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Exhale, cascading down.

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One more time. Squeeze the
elbows in. Inhale, rise up.

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And exhale,
bringing it down.

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Good, curl the toes under.

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Inhale, this time all
the way up to a full Plank.

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And exhale to
Downward Facing Dog.

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Nice, cleansing
breath in through nose here.

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Then exhale out
through the mouth.

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Good. Inhale, lift the
right leg up high. Nice and slow.

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Exhale, knee to nose. 
Shift it forward.

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Take it all the way back up.

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Inhale. Three-Legged Dog.

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Exhale, right knee 
to right elbow.

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Moving with the breath. 
Upper body's in Plank.

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Take it back up.
Three-Legged Dog.

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You got this. Stay with it.

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And then right knee to
left elbow. Shift it forward.

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Inhale, Three-Legged Dog.

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Exhale, step the
right foot all the way up.

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Pivot on the back foot, 
bend your front knee.

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Moving with your breath.

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Inhale. left fingertips reach 
forward, up, and back,

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bringing us into Warrior II.

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Good. Relax your shoulders.

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Control your breath.

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When you're ready, inhale,
reach it forward, up, and back.

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Keep the front knee bent. 
Peaceful Warrior.

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Inhale, pull the right
thumb back. Lift your heart.

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Exhale, cartwheel it
all the way to the ground.

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Prepping for our twist.
Big inhale, reach for the sky.

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Exhale, right palm 
to the earth.

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Inhale, step the
right toes back. Plank.

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Exhale, shift forward.

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Feel free to come
on to the knees here

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or all the way to the belly.

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Inhale, rise up.

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And exhale, soften and release.

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One more. Listen to
the sound of your breath.

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Good, curl the toes under.

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Inhale to all fours 
or Plank position.

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And exhale, Downward Facing Dog.

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Reset. Arrive again.

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On your next inhale,
lift the left leg up high.

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Exhale. Knee to nose,
shift it forward.

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Good, inhale, Three-Legged Dog.

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Claw through the fingertips.

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Exhale, left knee
kisses left elbow.

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Upper body's in Plank. 
You got it.

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Inhale, kick the left foot up. 
Nice and slow.

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Exhale, cross it over.
Kiss left knee to right elbow.

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Upper body's in Plank.

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Inhale, Three-Legged Dog.

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Claw through the fingertips.

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And exhale, step it all
the way up into your lunge.

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If you don't make it,
you can use your hand

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to guide it up as
many steps as you need.

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No worries.

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Beautiful. From here, 
pivot on the back foot.

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Inhale, right fingertips 
lead the way

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all the way 
forward, up, and back.

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Warrior II.

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Strong legs. 
Pull the pinkies back.

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Head over heart, heart
over center, heart over pelvis.

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Keep the front knee bent.

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Inhale, send the left fingertips
forward, up, and back,

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Peaceful Warrior.
Pull the thumb back.

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Lift the chest. 
Hug those low ribs in.

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Good, inhale in again.

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Exhale, cartwheel
it all the way back.

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Right hand comes to the ground.

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We pivot on the back foot,
and here we go.

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Inhale, left fingertips all
the way up towards the sky.

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Squeeze that left knee in.

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Good, then slowly bring
the left palm down.

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You're doing awesome.

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Step the left toes back.

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Feel free to lower
onto the knees here.

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Inhale, look forward.

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Exhale, slowly
lower to the belly.

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This time, send your
fingertips off the mat here.

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Press in at the tops of the
feet and inhale, rise up, Cobra.

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Exhale, slowly float it down.

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Maybe take the
fingertips a little wider.

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Inhale, rise up.

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And exhale, cascade it down.

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And one more time.
Inhale, rise up.

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And exhale,
cascade it down.

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Good, plant the palms,
curl the toes under,

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press up to all
fours or Plank pose.

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And then Downward Facing Dog.

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Inhale in deeply.

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Exhale completely.

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Slowly lower to the knees.

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Bring the big toes
together, knees wide.

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Send the hips back 
and take a rest.

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Three to five breaths here.

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Nice and easy.

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Press into the tops of the feet.
Press into the fingertips.

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Nice and slow, lead with 
the heart, come back up.

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Walk the knees
underneath the hip points.

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Curl the toes under.

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Send it up high and back, 
Downward Facing Dog.

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Good, bend the knees.
Inhale to look forward.

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Exhale to make
your way up to the top.

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Feet together or
hip width apart.

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Forward Fold.

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On your next inhale,
lift up halfway.

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Find that nice extension.

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And then exhale
to soften and fold.

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Root to rise here,

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inhale, spread the fingertips, 
reach for the sky.

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Big breath, big stretch.

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And exhale, hands to heart.

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Inhale in.

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Exhale out.

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Continuing to
flow with the breath.

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Inhale, reach the
fingertips up high.

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Exhale, palms come together.

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Slice it right down
the middle, Forward Fold.

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Inhale, halfway lift,
your version.

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Draw the navel up
towards the spine.

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Lengthen through the neck.

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And then exhale, 
soften and bow.

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Beautiful. Bend the knees, 
plant the palms,

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step one foot back,
then the other.

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Inhale to look forward,
shift forward, lower the knees.

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And exhale, bend the elbows,
slowly lower down with control.

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Good, inhale. 
Press into the tops of the feet.

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Cobra. Just one here.

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Exhale, slowly release.

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Inhale, press into all fours
or Plank. Building strength.

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Exhale, hips up high and back,
Downward Facing Dog.

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Anchor through the left heel.

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Inhale, slide your right leg

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up against an
imaginary wall here

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as you press
into your fingertips.

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Good. From Three-Legged Dog,
take a deep breath in.

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Exhale, shift it forward.

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Yes, we're doing it again.
You got this. Knee to nose.

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Inhale. Lift it
back up with the breath.

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Exhale, right knee 
to right elbow.

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Good, kick it up.

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Cross it over.

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Exhale, right knee 
to left elbow.

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You got it. Last time, 
kick it up, inhale.

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Exhale, step the
right foot all the way up.

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Pivot on the back foot.
Same thing.

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Left fingertips reach forward, 
up, and back, Warrior II.

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Inhale, Peaceful Warrior.

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Right fingertips reach up
and back, front knee's bent.

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Exhale, cartwheel it
all the way back down.

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Pivot on the back foot,
plant the left palm, inhale.

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Twist, right fingertips 
up towards the sky.

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Squeeze your right knee
in towards center.

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Good, bring the right hand down.

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Inhale, step it back.

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Exhale, lower all
the way to your belly.

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Inhale, Cobra.

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Exhale to release.

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Inhale to press up
to all fours or Plank.

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Exhale to Downward Facing Dog.

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Cleansing breath.

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Take an inhale in
through the nose.

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Exhale out through the mouth.

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Anchor through the right heel.

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Inhale, slide the left
leg up an imaginary wall.

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Good, exhale. Shift it forward,
knee to nose. Strong.

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Inhale, kick it up.

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You got this. 
This is the last round.

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Left knee to left elbow. 
Upper body's in Plank.

00:11:58.810 --> 00:12:00.140
Rock it forward.

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Inhale, kick it up.

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Cross it over.
This is the last one.

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Left knee to right elbow. 
Rock it forward.

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Inhale, kick it up. Awesome.

00:12:08.880 --> 00:12:11.010
Exhale, step it all the way up.

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Pivot on the back foot.

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Find your foundation first. 
No need to rush.

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Then inhale, 
right fingertips will

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reach forward, up, and back
whenever you're ready.

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Pull the pinkies back.

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Press into the outer
edge of that back foot.

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Inhale, Peaceful Warrior.

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Left fingertips reach up
and back. Tuck the chin.

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Good, exhale, cartwheel at all
the way up, around, and down.

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Right hand to the earth.

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As we pivot on the back foot,
inhale for your twist.

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Left fingertips to the sky.

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Squeeze your left knee in.

00:12:45.070 --> 00:12:47.900
Good. Exhale, 
bring the left palm down.

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Step the left foot back. 
Take a deep breath in.

00:12:51.302 --> 00:12:54.664
And exhale, slowly lower
all the way onto your belly.

00:12:55.720 --> 00:12:58.290
Inhale, rise up. 
One more Cobra.

00:12:58.290 --> 00:13:01.459
Your best and
most beautiful Cobra.

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And then fall with the exhale.

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As you slowly release,
forehead kisses the mat.

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Curl the toes under.

00:13:09.000 --> 00:13:12.090
From here, we're gonna
to press up to all fours.

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Walk the knees
underneath the hips.

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And then keep walking your
right knee all the way up.

00:13:18.260 --> 00:13:20.110
We're gonna come
into a Pigeon here.

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So we're gonna
bring the right foot

00:13:21.560 --> 00:13:23.520
over towards the
left side of the mat.

00:13:23.520 --> 00:13:25.523
Walk the left toes behind you.

00:13:27.470 --> 00:13:29.960
Keep a nice, active
energy in both feet.

00:13:29.960 --> 00:13:32.573
You're gonna press into
the top of that left foot.

00:13:33.660 --> 00:13:34.800
And you're gonna look back at it

00:13:34.800 --> 00:13:36.850
and make sure it's
nice and straight.

00:13:36.850 --> 00:13:40.210
And then slowly come on
down to the forearms here.

00:13:40.210 --> 00:13:42.670
Palms can come
together in prayer

00:13:42.670 --> 00:13:44.460
or fingertips can interlace.

00:13:44.460 --> 00:13:46.160
And we'll bow the head.

00:13:46.160 --> 00:13:49.435
Relaxing the shoulders,
softening through the jaw.

00:13:54.308 --> 00:13:55.963
Beautiful.

00:13:57.620 --> 00:13:59.410
Listen to the
sound of your breath

00:13:59.410 --> 00:14:02.146
and keep a nice
active breath here.

00:14:11.030 --> 00:14:12.070
Stay where you are,

00:14:12.070 --> 00:14:13.840
or you can go a
little further now,

00:14:13.840 --> 00:14:18.840
maybe bringing the forehead
to the earth or to a blanket.

00:14:20.360 --> 00:14:23.290
And maybe not. 
Maybe you keep it nice and high.

00:14:23.290 --> 00:14:25.530
And if you'd like, you can 
also wedge your blanket

00:14:25.530 --> 00:14:30.021
between the earth and your
right hip for a little support.

00:14:36.230 --> 00:14:38.256
Inhale in deeply.

00:14:39.840 --> 00:14:42.042
Exhale completely.

00:14:43.770 --> 00:14:46.890
Lean in, snuggle up.
Anchor in the breath.

00:14:46.890 --> 00:14:49.930
Inhaling deeply.

00:14:53.140 --> 00:14:55.044
Exhaling completely.

00:14:58.750 --> 00:15:00.382
Inhale in.

00:15:01.610 --> 00:15:02.870
And on this exhale,

00:15:02.870 --> 00:15:06.520
slowly begin to press 
the hands into the earth.

00:15:06.520 --> 00:15:09.070
And just keep it nice
and slow and easy and chill

00:15:09.070 --> 00:15:12.030
from here on out 'til the end.

00:15:12.030 --> 00:15:13.330
Of time, just kidding.

00:15:13.330 --> 00:15:17.000
And we're gonna bring the
knees back underneath the hips.

00:15:17.000 --> 00:15:18.630
Just take a
couple of moments here

00:15:18.630 --> 00:15:21.030
to draw circles with the hips.

00:15:21.030 --> 00:15:23.220
Maybe a figure-eight shape.

00:15:23.220 --> 00:15:25.630
Might take a second
to get the hang of.

00:15:25.630 --> 00:15:26.813
A little figure eight.

00:15:27.650 --> 00:15:28.500
And then when you're ready,

00:15:28.500 --> 00:15:30.930
draw the left
knee all the way up.

00:15:30.930 --> 00:15:33.110
Right leg out. Take a
look at that right foot.

00:15:33.110 --> 00:15:34.783
Root it down firmly.

00:15:35.720 --> 00:15:37.140
And then we'll
come onto the forearms.

00:15:37.140 --> 00:15:39.740
You can also stay nice
and lifted on the fingertips.

00:15:39.740 --> 00:15:43.923
Wedge a block or blanket
between the left hip here.

00:15:45.500 --> 00:15:47.740
Stay nice and
active in the toes.

00:15:47.740 --> 00:15:50.830
Inhale in, and then exhale,

00:15:50.830 --> 00:15:53.560
slowly bowing the head.

00:15:53.560 --> 00:15:59.160
Coming into your version of a
little One-Legged Pigeon here.

00:15:59.160 --> 00:16:01.210
We've done
One-Legged Pigeon on the back,

00:16:01.210 --> 00:16:04.770
so you can always
flip onto your back

00:16:04.770 --> 00:16:07.890
if you think that
might be a better variation.

00:16:07.890 --> 00:16:10.558
We're not here long,
so close the eyes.

00:16:11.640 --> 00:16:15.407
And lean in, snuggle up
to the sound of your breath.

00:16:20.461 --> 00:16:22.120
Of course,

00:16:22.120 --> 00:16:24.457
we know we store a lot of

00:16:25.856 --> 00:16:28.720
energy, emotion in the body

00:16:28.720 --> 00:16:31.970
and the hips don't lie.

00:16:31.970 --> 00:16:36.530
So ending with a hip work

00:16:36.530 --> 00:16:40.733
to bring us back
into a healthy flow.

00:16:42.730 --> 00:16:45.983
Ultimately, we're wanting
a healthy flow of energy.

00:16:48.240 --> 00:16:49.073
Right?

00:16:50.240 --> 00:16:51.790
We might get stuck.

00:16:51.790 --> 00:16:54.180
We will get stuck,
but we use the tools

00:16:54.180 --> 00:16:57.210
of our practice to
help create a healthy flow.

00:16:57.210 --> 00:16:59.670
If you wanna go
down a little bit lower,

00:16:59.670 --> 00:17:02.950
maybe bringing the
forehead now to the arms,

00:17:02.950 --> 00:17:06.670
or to the earth or
to blanket or to block.

00:17:06.670 --> 00:17:09.289
Close your eyes and listen.

00:17:36.943 --> 00:17:40.910
And then gently inhale in.

00:17:40.910 --> 00:17:43.940
Use your exhale
to slowly press up.

00:17:43.940 --> 00:17:46.250
And you're gonna actually
keep the left leg where it is.

00:17:46.250 --> 00:17:49.710
We're gonna rock onto
the left hip, left glute,

00:17:49.710 --> 00:17:53.870
and we're gonna swing
the right leg around.

00:17:53.870 --> 00:17:55.980
Cross the ankles here.

00:17:55.980 --> 00:17:58.770
Sit up nice and 
tall in Sukhasana.

00:17:58.770 --> 00:18:01.570
Just take a second
to notice how you feel.

00:18:01.570 --> 00:18:04.140
Deep breath in.

00:18:04.140 --> 00:18:06.950
Long breath out.

00:18:06.950 --> 00:18:09.970
And then slowly extend
the legs out in front.

00:18:09.970 --> 00:18:13.660
Send the fingertips
forward. Point the toes.

00:18:13.660 --> 00:18:16.100
And nice and slow,
we're gonna roll it down

00:18:16.100 --> 00:18:17.447
as if we're holding a ball here

00:18:17.447 --> 00:18:20.740
and we're trying to reach the
ball forward towards the toes.

00:18:20.740 --> 00:18:23.870
Nice and slow, nice
and slow. nice and slow.

00:18:23.870 --> 00:18:28.080
Until we relax
everything on the mat.

00:18:28.080 --> 00:18:32.030
Tuck the chin.
Take a breath here.

00:18:32.030 --> 00:18:33.780
Inhale.

00:18:33.780 --> 00:18:36.400
Exhale.

00:18:36.400 --> 00:18:37.540
Nice and easy,

00:18:37.540 --> 00:18:40.960
slowly bringing the right
knee up towards the chest.

00:18:40.960 --> 00:18:43.470
Take a deep breath in.

00:18:43.470 --> 00:18:46.720
And exhale. Guide the 
right knee over towards

00:18:46.720 --> 00:18:48.740
the left side of the mat.

00:18:48.740 --> 00:18:50.664
Open up through the right arm.

00:18:52.560 --> 00:18:55.366
Supine Twist. 
Close your eyes.

00:18:55.366 --> 00:18:57.324
Start to relax.

00:18:59.420 --> 00:19:00.400
Deep breath.

00:19:00.400 --> 00:19:03.503
As you feel the lungs

00:19:05.000 --> 00:19:08.550
expand, the rib cage expands.

00:19:08.550 --> 00:19:11.605
Good and then slowly
bring it back to center.

00:19:12.700 --> 00:19:15.999
Switch. Left knee comes up. 
Take a deep breath in.

00:19:17.640 --> 00:19:20.250
And exhale, guide it over
towards the right side

00:19:20.250 --> 00:19:23.137
as you open up to the left.

00:19:27.410 --> 00:19:30.363
Take a nice, long breath.

00:19:31.420 --> 00:19:33.070
Nice, wide breath here.

00:19:33.070 --> 00:19:36.429
Like a lateral breath into
all four sides of the torso.

00:19:38.010 --> 00:19:39.410
Mmm, mmm, mmm.

00:19:39.410 --> 00:19:42.310
And then exhale.

00:19:42.310 --> 00:19:44.635
Let's do one more 
just like that. Inhale.

00:19:47.580 --> 00:19:48.870
Down into the belly.

00:19:48.870 --> 00:19:51.510
And exhale. So nice.

00:19:51.510 --> 00:19:53.600
Come all the way back to center.

00:19:53.600 --> 00:19:55.980
If there's any last
little bit of movement

00:19:55.980 --> 00:19:59.080
that would feel good right now,
go ahead and take it.

00:19:59.080 --> 00:20:01.220
I'll meet you in Shavasana.

00:20:01.220 --> 00:20:02.820
Extending the legs out long.

00:20:02.820 --> 00:20:05.100
Arms resting
gently at your sides.

00:20:05.100 --> 00:20:07.990
You can use your pillow if
you have it or your blanket

00:20:07.990 --> 00:20:12.973
to pad underneath the head
or bring underneath the knees.

00:20:13.810 --> 00:20:15.960
And we'll take just
a moment here together

00:20:15.960 --> 00:20:18.030
to find stillness.

00:20:24.270 --> 00:20:28.017
Allowing your breath to
return to a nice, easy rhythm.

00:20:43.720 --> 00:20:46.290
So when I show 
up for myself and

00:20:47.390 --> 00:20:52.044
specifically show
up to practice daily,

00:20:52.044 --> 00:20:55.820
I find that I can

00:20:55.820 --> 00:20:58.320
live in that flow state,

00:20:58.320 --> 00:21:02.680
if you will, with more ease.

00:21:02.680 --> 00:21:05.691
I truly am able to 
go with the flow,

00:21:05.691 --> 00:21:08.210
be really present,

00:21:08.210 --> 00:21:11.523
when I'm diligent

00:21:12.930 --> 00:21:16.533
about showing up to
listen and be with myself.

00:21:18.200 --> 00:21:21.211
So I hope this will
serve as motivation for you

00:21:22.840 --> 00:21:25.430
to return to the mat tomorrow.

00:21:26.630 --> 00:21:29.147
Thank you for sharing your 
beautiful time and energy

00:21:29.147 --> 00:21:32.827
with me and with Benji 
and with all of the other

00:21:32.827 --> 00:21:36.550
beautiful souls who 
showed up to practice today.

00:21:36.550 --> 00:21:38.373
Let's bring the hands together.

00:21:39.560 --> 00:21:41.140
Thumbs all the way
up to the third eye,

00:21:41.140 --> 00:21:43.355
this place of intuition.

00:21:44.920 --> 00:21:47.692
We'll take one
final inhale in together.

00:21:50.550 --> 00:21:53.548
And sending love to all
of you as we breathe out.

00:21:55.140 --> 00:21:56.235
Thank you.

00:21:56.235 --> 00:21:58.085
Namaste.

00:22:00.513 --> 00:22:04.113
(bright upbeat piano music)