WEBVTT

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- Howdy everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 13, Feel.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my darling friend,
come on down to the ground.

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Sit up on your
blanket or your block,

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your towel if you have one.

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Find a gentle lift in the heart.

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Allow your hands to rest gently

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wherever feels
comfortable today.

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Close your eyes
and drop the shoulders

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as you start to tune in to

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the quality of 
your breath today.

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Notice how you feel.

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No judgment.

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No worries.

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Whatever level of energy

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you're bringing to
the practice today.

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What matters most
is you showed up.

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You've arrived here and in
fact the hardest part is over

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so now we just
get to feel our way

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through this thing together.

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Deepening our practice

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by focusing on 
the way things feel.

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So I love,

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just kind of connecting a
little bit of the meditation

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from yesterday to
this practice today,

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I love the idea of showing 
up with no expectation

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and really forgetting 
in a lot of ways

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what you think
you know about yoga,

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these preconceived notions,

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so that you can
begin to drop the doing

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and the kind of mastering a bit,

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even if it's just a little bit 
and snuggle up or lean in.

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Focus more, even if
it's just as an experiment,

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on how things feel
for you, for your body,

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for your energy state today,

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for where you're at
on your soul's journey.

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When we start to
experiment like this

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within the four
corners of our mat or

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within the time we have allotted

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and carved out for
ourselves to practice,

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we might be getting closer to

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feeling more like ourselves

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and less like we're trying to
adhere to someone else's idea

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of who we are or who
we're supposed to be.

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Simply put, feel your
way through your practice.

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Find what feels good today.

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Be honest with yourself

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and boy, you will have
very rich yoga practice,

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a very rich practice of
not just physical asana

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but of soulful breath,

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contemplation, love.

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I'm feelin' it.

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Alright, draw the
hands together at the heart.

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Let's take a breath in together.
Inhale in deeply.

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And exhale to relax the
shoulders a little more perhaps.

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Exhale completely.

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Beautiful, then you can
open your eyes, lift the chin.

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We're gonna take the
left hand to the right knee,

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right fingertips behind and
start with a gentle twist here.

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As you inhale,
lift and lengthen.

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As you exhale, 
draw the navel in and up

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and start to
twist a little more.

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But we're not pushing,
we're not forcing,

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we're not trying to hit a mark.

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We're really feeling
our way through the twist.

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So the name of the game
here is really inhale to lift

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and lengthen to create space

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and exhale to feel
your way into the twist.

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And there's a lot
you can grow there.

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And many people are like,

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"Okay, well, 
bring on the Chaturangas.

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"Bring on the

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"one arm balancing posture."

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Well, those are fun

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but if you can't feel
your way through a twist,

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in my opinion,

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I don't know if you should 
be spending a lot of time

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on an arm balance.

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Booyah, just said it.
Okay, here we go. (chuckles)

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Back to center and
take it to the other side.

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Inhaling to lift and lengthen

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and then feel your
way through this twist.

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All jokes aside,
this is a great way,

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feeling your way
through practice.

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While it's important to
know action in alignment

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to stay safe and 
have the structures

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to play in and grow in.

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Really coming back to the health

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and the wealth of 
the spine is worth it.

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So whether you
agree with me or not,

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this is good for your spine.

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Gonna get you ready
for those one arm balance.

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How about that?

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And you will do
some arm balances

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in this series, in this journey.

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So I got you all covered.

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Inhale to lift the
heart one more time.

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Exhale to feel your
way through the twist.

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Lovely, come back to center.

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Left hand to the earth,
right hand reaches up and over.

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Side body stretch.

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Now, check it out.
Navel is gonna come back

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as if you were
going into a Cat Pose.

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You're gonna sweep
your right fingertips

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through center in front of you.

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Left fingertips follow, 
it's like a dance.

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And then right hand
comes to the ground

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and left fingertips up and over,
side body stretch.

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You can feel it out here.

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Find a little gentle movement,
maybe some pulsing.

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And then the same thing, 
back the other way.

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Navel draws in so we're
really feeling that low back

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stretch as we draw the navel in

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and we come through
sweeping the fingertips

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in front of the legs
and all the way back up.

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Right hand extending,
left hand on the earth.

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Careful not to be
too far out here.

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I invite you to bring that
elbow in, see what happens.

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Yes, and then through 
center one more time.

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Over to the right.

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And then let your left
hand lift you all the way up

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and back to center.

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Gorgeous, let's come
forward onto all fours.

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Drop the belly for
an inhale, Cow Pose.

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Press into the tops of the feet,
spread the fingertips wide.

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Exhale round through
the spine, chin to chest.

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Now follow your
breath and feel your way

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through this spinal flexion.

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You can find soft,
easy movement here.

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You can stretch 
areas of the body,

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your body, 
that might feel sore

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from this past week.

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You can turn the fingertips in,
take gentle circles.

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You might curl the toes
under and send the hips back

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for a nice stretch of the feet,
the soles of the feet.

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Maybe you're feeling a
little emotional today,

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you can take a
little Child's Pose

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or maybe a little
smile or wipe a tear.

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So just take a
couple seconds here to

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veer off the railroad tracks.

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And you know, you always
have the structure of Cat-Cow

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to resign with the breath in.

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So feel it out.
You know what?

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Maybe you come all
the way to the belly.

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And if this is
difficult for you,

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it's a lot easier
to be told what to do.

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I totally understand 
in this scenario.

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So it's difficult for you.
Know you're not alone.

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But just don't
decide where it ends.

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That's my advice or that's
my invitation rather to you.

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Don't decide where it ends.

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But it's this little dance 
that you're improvising

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that you're
choreographing here now

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that's gonna take you
to Downward Facing Dog.

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So you're going
to feel your way.

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You're not gonna
just take my cue,

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but you're gonna feel you way

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eventually all the way up
to that Downward Dog.

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And when you get there,

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notice if you just kind of
stop in the shape of the pose,

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like, "Whew, we made it
through that goofy warmup,

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but now I'm here," 
keep it going.

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Feel it out.

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You've been
showing up, working hard.

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So notice the sensation.

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Feel it out in your body.

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Different parts,
uniting as one whole part.

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(sighs) The body's amazing.

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We're taking care of it.

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Learning or relearning to
love our bodies. Take good care.

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Alright, keep it going all
the way up to the top-tippy-top

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of the mat, Forward Fold.

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Same thing.
Yep, you guessed it.

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When you get there,

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no static holds here
unless you're really craving it.

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Find what feels good.

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Feel it out, shake the head.

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Listen and respond mindfully

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with conscious breath.

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Alright, now listen carefully.

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From here, we're actually
gonna plant the palms,

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step the right foot back,

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step the left foot
back to Plank pose.

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Beautiful, then drop the knees.

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Squeeze the elbows
into the side body

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and slowly lower
down to the belly.

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Good, drag the hands in
line with the rib cage.

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Inhale, tuck the chin,
roll up to Cobra this way,

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unraveling the neck

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and then exhale,
forehead releases down.

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Again, tuck the chin.

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Slowly rise up.

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And exhale, release.

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One more time.

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Chin tucks first.
Then it unravels

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and then we cascade all
the way down, beautiful.

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From here, 
pressing up to all fours.

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Knees nice and wide.

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Big toes to touch.

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Left hand is gonna come
to the center of the mat.

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And we're gonna take the right
fingertips to the left wrist,

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press into the tops of the feet,

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and as if you were
pulling back a bow and arrow,

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you're gonna press
away from the yoga mat.

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So actually peek
at me, everyone.

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So right here, I'm kinda
collapsed into the shoulder.

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When I say "press
away from the yoga mat,"

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I mean press down in the earth

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create space in the joint here

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by lifting the rest of
the body up and out, right?

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So here I am collapsed

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and here I am pressing
up and out of the earth.

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Give it a try.

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Okay, reset.

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Right fingertips to the
left wrist, here we go.

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I'm gonna draw a line
all the way up the left arm.

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All the way up past
that left shoulder.

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All the way across the chest,
past the right shoulder

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and then up towards the sky.

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Whoo! Lean back, 
press into the tops of the feet.

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Inhale in here, breathe into
all four sides of the torso.

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Feel that breath, stretch
the back, let it get long, maybe.

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And then exhale
through out the needle.

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Right fingertips
in and underneath

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the bridge of the left arm.

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We're gonna come to
rest on your right ear here.

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Left hand presses into the
earth with the left elbow up

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so you can get 
a nice big stretch.

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Or maybe right fingers,

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excuse me, left fingertips,
reach all the way up

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towards the front
edge of your mat.

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Find what feels good here.

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Soften your gaze and breathe

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into all four
sides of the torso.

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So nice little lateral breath.

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Remembering how we
dropped the breath yesterday?

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See if you can find
that here in this shape.

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So good for the upper back body.

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If you ever feel any
fussiness in the neck,

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the shoulders, the traps,
this is your jam.

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Breathe deep.

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And then slowly release.

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Follow your breath.

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Bring the right
hand down to the ground.

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Right into the second side.

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Left fingertips 
come to the left wrist.

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We push away
from the earth first.

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So create length.

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And then slowly left fingertips

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trace across the
chest all the way up.

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We're pressing into
the tops of the feet,

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opening up through the chest.

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And if I have to say,

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if your arm isn't
coming up here like mine,

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if it's coming here,

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I know what that feels like.

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So in time we'll be
able to open, open, open.

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Alright, beautiful twist 
here in the whole spine.

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Pressing into the 
tops of the feet, inhale in.

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Open up through 
the chest, the pec.

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And then exhale, 
thread thy needle.

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It was creepy.

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Come onto the 
left shoulder, left ear.

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And I'm really
coming to the outer edge

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of that left shoulder.

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If this is a new shape for you

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it might take
some deep breathing

00:14:08.960 --> 00:14:11.040
and little
patience to get there.

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Use the right
hand to stabilize you.

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Either with the elbow bent
or straight and reaching out.

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So many of us have
been in the shape a lot.

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Bring your breath

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as my mom would say,
like nobody's business.

00:14:27.080 --> 00:14:31.310
So see if you can
really breathe wide and down,

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getting into the low lung area.

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That'll change your life.

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Okay, then slowly
follow your breath.

00:14:45.270 --> 00:14:50.270
Whatever that means to you,
all the way back to all fours.

00:14:50.740 --> 00:14:53.830
Good, reset by bringing
the knees underneath the hips,

00:14:53.830 --> 00:14:55.190
curl the toes under.

00:14:55.190 --> 00:14:57.830
So that action of
pressing away from the earth

00:14:57.830 --> 00:14:58.663
that we just did,

00:14:58.663 --> 00:15:00.770
we're gonna put
it into play here

00:15:00.770 --> 00:15:02.160
again like nobody's business.

00:15:02.160 --> 00:15:03.884
Love you, Mom.
Okay, here we go.

00:15:03.884 --> 00:15:06.290
Lifting the knees, 
Hovering Table.

00:15:06.290 --> 00:15:08.970
So if I'm collapsed in the
shoulders here, I'm in trouble.

00:15:08.970 --> 00:15:11.550
So we're gonna press
away from the yoga mat.

00:15:11.550 --> 00:15:13.950
Elbows are straight, not locked.
I lift the knees.

00:15:13.950 --> 00:15:16.340
Neck is nice and long.

00:15:16.340 --> 00:15:19.983
I'm creating a table

00:15:19.983 --> 00:15:22.110
with a little challenge
of lifting the knees.

00:15:22.110 --> 00:15:25.510
So draw the low
belly in towards center.

00:15:25.510 --> 00:15:27.260
So we're creating a
little zipper effect,

00:15:27.260 --> 00:15:31.390
that containment in the
center building core strength

00:15:31.390 --> 00:15:33.860
one breath cycle at a time.

00:15:33.860 --> 00:15:34.730
You're amazing.

00:15:34.730 --> 00:15:37.020
If you want, 
you can lift the right heel

00:15:37.020 --> 00:15:39.400
for three, two, one.
Lower it down.

00:15:39.400 --> 00:15:42.860
Lift the left heel
for three, two, one.

00:15:42.860 --> 00:15:45.770
Stay here pressing into
both palms evenly.

00:15:45.770 --> 00:15:47.790
Inhale in.

00:15:47.790 --> 00:15:50.810
Press away from
the yoga mat even more.

00:15:50.810 --> 00:15:54.830
And then exhale to
lower the knees, beautiful.

00:15:54.830 --> 00:15:57.800
If you need to send the hips 
back, that's not if you need to,

00:15:57.800 --> 00:16:01.990
let's all send the hips back
for a little wrist rotation here.

00:16:02.840 --> 00:16:04.220
Big or small.

00:16:04.220 --> 00:16:05.860
Maybe shake it out.

00:16:05.860 --> 00:16:08.141
Maybe say 
a little prayer. (laughs)

00:16:10.000 --> 00:16:12.870
Okie-doke, then we'll
take it all the way forward.

00:16:12.870 --> 00:16:16.147
Curl the toes under, 
send the hips up high and back.

00:16:17.810 --> 00:16:18.720
Good.

00:16:18.720 --> 00:16:21.700
Bend the knees, carve a line
with the nose to look forward.

00:16:21.700 --> 00:16:22.813
Inhale in.

00:16:22.813 --> 00:16:25.807
Exhale, make your 
way to the top.

00:16:25.807 --> 00:16:28.298
Standing Forward Fold.

00:16:29.550 --> 00:16:31.612
Inhale, halfway lift.

00:16:33.110 --> 00:16:36.033
Exhale to soften
and fold it down.

00:16:37.120 --> 00:16:37.953
Beautiful.

00:16:37.953 --> 00:16:39.700
Fingertips come to the mat.

00:16:39.700 --> 00:16:42.860
We're gonna walk the feet
as wide as a yoga mat here,

00:16:42.860 --> 00:16:44.450
toes still off just a bit.

00:16:44.450 --> 00:16:46.850
Let's see what 
it's like today, inhale in.

00:16:46.850 --> 00:16:48.940
Exhale, drop your center.

00:16:48.940 --> 00:16:51.720
Feel it out, press into
all four corners of the feet.

00:16:51.720 --> 00:16:54.160
If the heels wanna come up,
go ahead and let them.

00:16:54.160 --> 00:16:55.950
And we'll use a fingertips

00:16:55.950 --> 00:16:59.947
as a little bit of extra stability,

00:16:59.947 --> 00:17:01.380
extra support here.

00:17:01.380 --> 00:17:04.350
So there's no need to rush
bringing the palms together.

00:17:06.050 --> 00:17:10.030
But you can play sometimes even
bringing one hand, one thumb

00:17:10.030 --> 00:17:11.820
to the heart is a
great place to be.

00:17:11.820 --> 00:17:15.640
And then in time you
can bring both hands.

00:17:15.640 --> 00:17:18.840
So heels are lifted or grounded

00:17:18.840 --> 00:17:21.450
and we're playing
with this lift of energy

00:17:21.450 --> 00:17:23.125
through the front body.

00:17:24.080 --> 00:17:26.010
And this grounding
through the back body.

00:17:26.010 --> 00:17:29.000
And that's what I really
want you to try to feel today

00:17:29.000 --> 00:17:32.320
is if I'm collapsing forward,
all my energy is going down.

00:17:32.320 --> 00:17:35.350
Can I feel that
lift through the front

00:17:36.460 --> 00:17:38.180
and notice how
that can support me

00:17:38.180 --> 00:17:40.273
in any variation
of this posture?

00:17:41.130 --> 00:17:45.000
And can I feel or
visualize that anchoring,

00:17:45.000 --> 00:17:49.190
that grounding through the
back and how does that change

00:17:49.190 --> 00:17:52.940
the way I exist in my
variation of this posture?

00:17:52.940 --> 00:17:56.713
So we're not hanging
on a wing and a prayer.

00:17:57.690 --> 00:18:00.973
We're paying
attention to sensation.

00:18:01.950 --> 00:18:04.210
We're activating not
just with smart alignment,

00:18:04.210 --> 00:18:07.187
but energy too.

00:18:08.190 --> 00:18:11.334
Engaging with the 
energy of a posture.

00:18:13.440 --> 00:18:16.710
Okay, whatever variation
that you're in right now

00:18:16.710 --> 00:18:18.720
take the deepest
breath you've taken all day.

00:18:18.720 --> 00:18:21.644
Feel it travel down.

00:18:22.576 --> 00:18:24.863
Feel it travel up.

00:18:26.170 --> 00:18:27.210
Beautiful.

00:18:27.210 --> 00:18:29.220
Then bring your
awareness to your feet.

00:18:29.220 --> 00:18:30.550
Keep awareness in the feet.

00:18:30.550 --> 00:18:34.080
As you keep the knees wide,
bring the fingertips,

00:18:34.080 --> 00:18:35.810
walk them around behind you.

00:18:35.810 --> 00:18:37.630
Keep the feet nice and active

00:18:37.630 --> 00:18:39.960
as you slowly
lower to the ground.

00:18:39.960 --> 00:18:41.790
If you crash a
little bit, smile.

00:18:41.790 --> 00:18:43.770
One of the things 
I love about yoga too,

00:18:43.770 --> 00:18:46.980
if you can kind
of position yourself

00:18:46.980 --> 00:18:50.671
in a loving way is all
the wonderful opportunity

00:18:52.108 --> 00:18:55.200
opportunities to
practice humility, you know?

00:18:55.200 --> 00:18:57.850
Instead of feeling bad or shame,
you're like, "I can't float,"

00:18:57.850 --> 00:19:01.080
how about, "Oh, thank you.
Thank you, angels.

00:19:01.080 --> 00:19:03.450
"Thank you for
giving me this chance

00:19:03.450 --> 00:19:09.040
"to know what humility feels
like and to be good at that too."

00:19:09.040 --> 00:19:11.917
So if you crashed on your butt,

00:19:13.429 --> 00:19:15.610
it's a win in my book.

00:19:15.610 --> 00:19:18.362
Okay, come on to a seat,
knees up here.

00:19:19.430 --> 00:19:20.910
Lift up through the front body,

00:19:20.910 --> 00:19:22.750
lift the shoulders 
up to the ears

00:19:22.750 --> 00:19:25.560
then take them
back around and down.

00:19:25.560 --> 00:19:27.950
We're prepping for
a little Boat play

00:19:27.950 --> 00:19:31.170
and Benji's
gonna go to Shavasana

00:19:31.170 --> 00:19:33.250
but we're going to
do a little Navasana

00:19:33.250 --> 00:19:34.788
because I want you to,

00:19:35.560 --> 00:19:37.430
you have your
action and alignment.

00:19:37.430 --> 00:19:40.690
See if you can feel this
lift up through the front body,

00:19:40.690 --> 00:19:44.230
feel this grounding through
the back body as you lean back.

00:19:44.230 --> 00:19:46.120
So give your thinking 
mind a break, right?

00:19:46.120 --> 00:19:48.560
Yesterday we talked
about dropping expectations.

00:19:48.560 --> 00:19:51.590
So we're gonna keep active

00:19:51.590 --> 00:19:54.250
and we're gonna be
smart listening to our bodies

00:19:54.250 --> 00:19:55.500
but we're really gonna see

00:19:55.500 --> 00:19:58.070
if feeling this
upward current of energy,

00:19:58.070 --> 00:20:00.020
this lift up
from the pelvic floor

00:20:00.020 --> 00:20:03.260
can help us feel a little
more supported in this posture.

00:20:03.260 --> 00:20:06.940
So just play,
maybe the toes hover here.

00:20:06.940 --> 00:20:08.960
You can hold on to
your legs for dear life.

00:20:08.960 --> 00:20:11.000
There's no cheating
in my book in yoga.

00:20:11.000 --> 00:20:13.852
You're here, that's A+.

00:20:16.830 --> 00:20:18.621
YWA-plus.

00:20:20.230 --> 00:20:24.670
Shins maybe lift
parallel to the sky.

00:20:24.670 --> 00:20:26.220
Hands, maybe reach forward.

00:20:26.220 --> 00:20:28.080
So I'm not
collapsing the front body

00:20:28.080 --> 00:20:29.520
because I'm lifting up,

00:20:29.520 --> 00:20:31.160
feeling that
upward current of energy.

00:20:31.160 --> 00:20:33.200
I'm grounding down
through the shoulder blades

00:20:33.200 --> 00:20:38.080
feeling them really ground
down through the back body.

00:20:38.080 --> 00:20:39.802
Inhale in.

00:20:39.802 --> 00:20:41.510
Exhale, I might straighten legs.

00:20:41.510 --> 00:20:45.130
Lifting through the front body,
grounding through the back body.

00:20:45.130 --> 00:20:46.360
Good, then take a break.

00:20:46.360 --> 00:20:48.860
Come to one of my
favorite yoga poses.

00:20:48.860 --> 00:20:51.230
You grab opposite
hand with opposite wrists.

00:20:51.230 --> 00:20:54.020
Elbows rest on the knees
and we hang the head here.

00:20:54.020 --> 00:20:55.767
Oh, feels so good.

00:21:01.130 --> 00:21:02.793
Take a nice breath.

00:21:04.400 --> 00:21:05.750
And then let's reset.

00:21:05.750 --> 00:21:07.690
Bring the hands behind the legs.

00:21:07.690 --> 00:21:08.600
Loop the shoulders.

00:21:08.600 --> 00:21:10.770
Feel that upward
current through the front body,

00:21:10.770 --> 00:21:12.190
downward through the back.

00:21:12.190 --> 00:21:15.100
Lift the shins maybe, toes
can stay on the ground too.

00:21:15.100 --> 00:21:15.960
Inhale in.

00:21:15.960 --> 00:21:17.940
Maybe, exhale, 
reach forward, maybe not.

00:21:17.940 --> 00:21:18.906
Inhale in again.

00:21:18.906 --> 00:21:22.000
Maybe, exhale, extend the legs.

00:21:22.000 --> 00:21:23.858
Maybe open the arms wide.

00:21:24.880 --> 00:21:25.885
Breathe.

00:21:25.885 --> 00:21:29.810
Lift the chest to the sky, 
lift the chin to the sky.

00:21:29.810 --> 00:21:31.160
And then take a break.

00:21:31.160 --> 00:21:35.000
Come to my favorite place

00:21:35.000 --> 00:21:37.130
to call home.

00:21:37.130 --> 00:21:38.880
Close your eyes, drop your chin.

00:21:38.880 --> 00:21:40.473
Inhale in deeply.

00:21:41.690 --> 00:21:43.280
And exhale completely.

00:21:44.430 --> 00:21:46.310
Alright, one more time.
Here we go.

00:21:46.310 --> 00:21:48.053
Find your way there.
Find your breath.

00:21:48.053 --> 00:21:50.420
Feel the lift through the front,

00:21:50.420 --> 00:21:51.700
the grounding through the back.

00:21:51.700 --> 00:21:53.650
Inhale in. 
Exhale, straighten the legs.

00:21:53.650 --> 00:21:55.316
Straighten the arms.
You're here.

00:21:55.316 --> 00:21:56.530
For one second even,
you're here,

00:21:56.530 --> 00:21:58.730
lifting the heart,
lifting the chest.

00:21:58.730 --> 00:22:02.270
We're here for ten, nine, eight.

00:22:02.270 --> 00:22:04.463
You got it. Draw the
shoulder blades together.

00:22:04.463 --> 00:22:07.650
Six, five, four.

00:22:07.650 --> 00:22:11.130
Three, two and on 
the one we return.

00:22:11.940 --> 00:22:13.540
We relax the head over

00:22:13.540 --> 00:22:15.540
maybe clasp the
opposite wrist this time.

00:22:15.540 --> 00:22:17.489
The one that feels kind of funky

00:22:17.489 --> 00:22:20.339
and drop your head down
low and feel your breath.

00:22:20.959 --> 00:22:22.690
As you breathe
down into your belly,

00:22:22.690 --> 00:22:26.426
feel it at the side bodies,
feel it in the low back.

00:22:27.870 --> 00:22:31.080
Notice what it feels
like to be alive today here.

00:22:31.080 --> 00:22:34.770
You might just smile
or laugh a little here.

00:22:34.770 --> 00:22:37.030
If you need to cry,
just let it out.

00:22:38.620 --> 00:22:41.830
I'll invite everyone to
take one more deep breath in

00:22:41.830 --> 00:22:43.898
and sigh it out here.

00:22:46.720 --> 00:22:49.150
Let's do one more just in
case you missed that wave.

00:22:49.150 --> 00:22:51.546
Seriously, don't think.
Here we go. Inhale.

00:22:53.064 --> 00:22:55.187
And sigh out with 
a little sound here.

00:22:57.210 --> 00:22:58.510
Good, now seal the lips.

00:22:58.510 --> 00:23:00.880
Breathe through your nose,
tuck the chin.

00:23:00.880 --> 00:23:03.590
And let's roll up to a
little meditation pose here.

00:23:03.590 --> 00:23:06.620
Or if you wanna come flat
on your back, now's the time.

00:23:06.620 --> 00:23:08.620
My darling, now's the time.

00:23:08.620 --> 00:23:10.890
So we're back to one,
back to where we started

00:23:10.890 --> 00:23:14.290
or maybe you're lying
down on the ground right now.

00:23:14.290 --> 00:23:16.786
Getting geared up
for burrito pose.

00:23:19.390 --> 00:23:20.223
Wherever you are,

00:23:20.223 --> 00:23:23.457
let's take a moment 
here to find stillness.

00:23:26.006 --> 00:23:27.842
To relax.

00:23:32.010 --> 00:23:35.027
Notice how you feel in mind.

00:23:35.851 --> 00:23:38.055
And in body.

00:23:38.821 --> 00:23:40.658
And in heart.

00:23:47.320 --> 00:23:51.660
Let your breath simply return.

00:23:51.660 --> 00:23:54.748
Nice, easy, natural rhythm,
natural flow.

00:23:57.230 --> 00:23:59.108
Soften the skin of the face.

00:24:02.270 --> 00:24:04.395
Soften through your jaw.

00:24:08.050 --> 00:24:10.990
If the eyes are not closed,
go ahead and close them

00:24:10.990 --> 00:24:16.316
just for a quiet moment
here of stillness,

00:24:16.316 --> 00:24:18.531
of being.

00:24:27.650 --> 00:24:29.810
May this practice inspire you

00:24:29.810 --> 00:24:34.133
to feel your way
through the rest of your day.

00:24:37.360 --> 00:24:39.440
When I move like
this off the mat,

00:24:39.440 --> 00:24:42.390
I notice I just naturally

00:24:42.390 --> 00:24:44.900
welcome more contemplation

00:24:44.900 --> 00:24:47.090
into my daily life.

00:24:47.090 --> 00:24:50.830
So not just on the mat or
focused in a moment of prayer,

00:24:50.830 --> 00:24:55.191
but I find beauty 
in the little things,

00:24:55.191 --> 00:24:57.260
the mundane,

00:24:57.260 --> 00:24:59.860
when I'm really present 
kind of feeling my way

00:25:01.170 --> 00:25:02.680
through the day.

00:25:05.545 --> 00:25:06.768
Draw the hands together.

00:25:06.768 --> 00:25:10.340
Thank you for sharing
your practice with me

00:25:10.340 --> 00:25:14.290
and with Benji and with all
the beautiful people and pets

00:25:14.290 --> 00:25:17.150
that are practicing
together around the world here.

00:25:17.150 --> 00:25:19.705
Take one more final inhale in.

00:25:19.705 --> 00:25:22.244
Lots of love inward

00:25:23.660 --> 00:25:26.740
so that we can share, exhale,

00:25:26.740 --> 00:25:28.964
lots of love outward.

00:25:31.260 --> 00:25:32.710
Thanks everyone.

00:25:32.710 --> 00:25:34.469
Namaste.

00:25:35.302 --> 00:25:40.052
(bright upbeat piano music)