WEBVTT

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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 23,

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Dedicate.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's begin 
today's practice in a nice,

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comfortable seat of your choice.

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Come on down to the ground,
take your time

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and allow the hands to
rest wherever they may.

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So tops of the knees, thighs

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maybe resting 
one palm gently placed

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over the other in your lap.

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You can even grab
onto the shins here.

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Sit up on your blanket

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or block or towel if you like.

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Relax your shoulders.

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And as you're ready
and as you're comfortable,

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close your eyes, or if
that's not comfortable for you,

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send your gaze gently
down past your nose.

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And here we are again.

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An opportunity, a moment,

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out of the day,

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in which we can

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dedicate some time

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and attention and energy,

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to finding conscious breath.

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And for me, finding your
breath is finding yourself.

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So you can allow that mantra

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in or you can
stick with the mantra

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find what feels good.

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Just giving yourself 
this time to search

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for conscious breath.

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Time to deepen

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your relationship with yourself.

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Draw your hands
together at the heart.

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If you haven't already,
begin to elongate your inhales.

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Elongate your exhales.

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And if it's challenging today,

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or maybe it has
been in other days,

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use today's theme,

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or there's an
invitation of course,

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to use today's theme

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to think about devoting yourself

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to having a more meaningful
relationship with your breath.

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Let that be your
motivation for showing up,

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for when we 
deepen a relationship

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with our breath or
with ourselves, right,

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that influences
our relationships

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or the quality of relationships,
possibility with others.

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One might even
consider that it equips us

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with the energy and the
grace, whatever it is

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we need, to show up for
others and serve others.

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So it's a two-parter today,

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really devoting yourself,
committing to

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really giving
yourself to this practice.

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Right, dedicating yourself.

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But also, and I love
to do this in my practice

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and we do this
often in public classes

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and live classes

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which I hope we get
to return to someday.

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But there's another option here

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to dedicate your
practice to someone.

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So we're gonna spend just
a quiet moment or two here

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considering those two things,

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a little food for
thought or contemplation,

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this idea of what it
means to dedicate yourself,

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really give yourself 
over to a practice, right,

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or a project.

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And then also this opportunity,

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each time we come to the mat,

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come to practice,

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come to hands in prayer,

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come to Downward Dog,

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come to our appropriate edge.

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Can we also send

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some energy awareness, love

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to someone else.

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A loved one, a neighbor,

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someone who might
need a little extra love,

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energy, attention.

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Maybe you've
never met them before,

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maybe it's a cause.

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So we build that love
and awareness within,

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dedicate to that so
that we can equip ourselves

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to do that for others.

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They don't stay in
your bubble of awareness,

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it expands.

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Okay.

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Bow the head to the heart.

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Inhale in deeply here,

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see if you can find
that nice wide breath,

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whatever that means to you,

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this big lateral breath
that we've been working on.

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And then another one again,
big wide breath here.

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And then slowly release,

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palms can come to the knees.

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This is what I was
going to say before is

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if it is difficult (laughs)
to come and show up,

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remember this is a practice.
It's a training.

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So it's not always gonna be easy
but we can choose to dedicate

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or devote
ourself to the training,

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to the practice and
to learning from it.

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So just a reminder,

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come as you are.
Palms to the knees,

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we're gonna move in
a circular direction.

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Inhaling, smoothing the
chest, the heart forward.

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Exhale, chin to chest.
Really round through the spine.

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Exaggerate this movement.

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And then continuing,
inhale to come forward.

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And exhale, around and back.

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Try to keep the glutes 
and your sits bones,

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those two little pushpins, 
grounding down

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as you move in one direction

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and then reverse your circle

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when you're ready 
in the other direction.

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If you've lost the
layer of your breath,

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just come back
dedicating your attention

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to your breathing.

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'Cause that's what this 
is all about. Right? Okay.

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So allow this circular
movement that you have

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going on right here to get
smaller and smaller and smaller.

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Have fun with it.
Gets tinier and tinier.

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You can close your eyes 
if you want to use

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the creative mind
to just kind of imagine

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this center drawing a circle

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and it gets smaller and smaller,

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it becomes like saucer size,

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and then it
becomes like quarter size,

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I was going to say a
silver dollar. (laughs)

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Bye Benji, check you later.

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And then it becomes like
a little tiny dime size.

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And then it becomes
just a little pinny pin pin.

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And now you can
feel this connection,

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hopefully, to your
center or aim for that.

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Head over heart,
heart over pelvis.

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Now drop the chin to the chest

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and then slowly 
take your left ear

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over your left shoulder.

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Bring the right
fingertips to the earth.

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And then slowly, we're
just gonna walk the fingertips

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back in space.
Just nice and easy.

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You don't have to
go too hard here.

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So just feel it out.

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And of course, breathing here.

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Hips nice and heavy.

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Lower body, heavy and relaxed

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and you should be
feeling a nice opening

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through the front
front side of the throat,

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the right side of
the neck and the traps.

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Breathe.

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Press into your right pinky,

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draw your right
shoulder blade in to open up

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more through the
right chest, right pec.

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And notice if you've
collapsed a little bit

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in the torso,
maybe the side waist.

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See if you can sit
up a little bit taller,

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perhaps by lifting your
heart up towards the sky.

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Take one more breath
to embody this fully.

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Beautiful, then exhale,

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bring the head over heart, 
heart over pelvis,

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bring the right
hand to the left knee,

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left fingertips come behind.

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Inhale to lift and lengthen.

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Exhale to twist.

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So on the inhale
we find extension

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and on the exhale we
hug the low ribs in

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and we soften the gaze
or the eyes here to see,

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you know, 
if we're getting mobile

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in all parts of the spine
as we grow this twist practice

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or are we just kind of working 
the same part of the spine.

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So see all parts of the spine.

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And if you're like, "Girl,

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"I'm no idea what
you're talking about,"

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♫ just breathe. ♫

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It's a little Faith Hill for you.

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Faith Hill? Yeah.

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Okay, bring it back to center.

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Drop the chin to the chest.

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Slow and steady right
ear over right shoulder.

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And if you're like,

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"Man, I'm not getting
anything out of this,"

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slow it down, close
your eyes, bring your breath

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and you will find
your heart's desire.

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Ooh man.

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So I'm feeling this,

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These muscles that 
also go right up into

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the back of the head.

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Notice where you might 
be holding or clenching.

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Relax your shoulders,
toes, fingers.

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When you're ready, left hand,

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left fingertips, come to the earth.

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And then we'll walk them back.

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Breathe.

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So the breath is going down

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and we're trying
to really expand

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the rib cage as we breathe in.

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So we're getting that
breathe down, down, down

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into the bottom.

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And pressing
into the pinky here,

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drawing the shoulder blade in,

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seeing if you can find a
little more space there.

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Staying here for a reason.

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Breathe.

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Ooh, yeah.

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And then slowly release, 
head over heart.

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Left hand to right knee,
right fingertips behind.

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Inhale to lift and lengthen.

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So you want to
think of the spine

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as one nice long stick or staff.

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We call this the Dunda,
Sanskrit for stick or staff

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from the crown to the tail.

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So if that's that
line of the spine

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is curving or collapsing,

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let's see if we can
sit up a little taller

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on something.

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Maybe we come out of the twist

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and start to work
a bit smaller here.

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So not just twisting in the
low back or the upper back,

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the neck, the cervical spine.

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Looking past the shoulder

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but really trying to
feel our way through

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the mid back,
the thoracic spine as well.

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Okay. Slowly,
let's bring it back to center.

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Take a deep breath in,

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squeeze the
shoulders up to the ears.

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And then exhale,
take them back and down.

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Again inhale, squeeze them
all the way up towards the ears.

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Exhale, take it back and down.

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And one more time with
the sound of your breath.

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Yes, all right.

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All the way now
forward on to all fours.

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Couple rounds of
Cat-Cow with your breath.

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You know what to do.

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Again, here you
can start to really,

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uncover another layer by
considering the mid back

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and the malleability
of the mid back.

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And then when
you're ready, take it

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to Downward Facing
Dog with kindness,

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with ease, nice and slow,
softening hard edges here.

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No need to hurl yourself up,

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no need to jerk
yourself around here.

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No. (laughs)

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And slowly, nice and easy
making your way up to the top.

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You can criss-cross step.

00:13:59.230 --> 00:14:01.010
You can hop.
You can rag doll.

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You can grapevine. 
Do-Si-Doe.

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I'll meet you at the top.

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I'm going feet hip width apart.

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You can decide just
nice conscious footing

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with your nice conscious breath.

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Let's take a second 
here to breathe

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and find some soft,
easy movement.

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Whether it's a sway

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or shaking of the head.

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Maybe licking the lips,

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moving the tongue
around in the mouth.

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Maybe you are like,
you know what?

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Dedicating this time to myself,

00:14:35.940 --> 00:14:37.060
has been challenging

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but it's also been one of
the more beautiful things.

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And so maybe you just kind of
get out of your own way today

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and find what feels good.

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And then take the
same little flavor

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that you're working
up here in your pot. (laughs)

00:14:57.980 --> 00:14:59.870
Oh, good one, Adriene.

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And let's continue to develop it

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as we roll all the
way up to Mountain.

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So try to find something new.

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Maybe it's just 
slowing it down, way down.

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And try to enjoy 
your breath here.

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Feeling your
weight evenly distribute

00:15:27.330 --> 00:15:28.930
through all four
corners of the feet.

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This is all about 
awareness, right?

00:15:30.680 --> 00:15:33.610
Dedicating yourself
to finding your breath

00:15:33.610 --> 00:15:38.910
and finding yourself is
the dance of awareness, right?

00:15:38.910 --> 00:15:44.400
So keep feeling your
way through these gestures.

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Inhale, reach for the sky.

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Exhale, bend the knees,

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wiggle the fingertips,
take it down.

00:15:53.090 --> 00:15:54.985
Inhale, halfway lift.

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Exhale to soften and fold.

00:15:58.300 --> 00:16:00.940
Now, as you step back into Plank
think about the theme today,

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dedicating this time to oneself,

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to finding oneself

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but it's also a
certain kind of devotion.

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You bring a certain kind
of attitude and spirit to it

00:16:11.138 --> 00:16:13.211
that maybe you can apply

00:16:13.211 --> 00:16:16.000
in asanas like the Plank Pose.

00:16:16.000 --> 00:16:17.223
Okay, take a deep breath in.

00:16:17.223 --> 00:16:18.590
Inhale to look forward,

00:16:18.590 --> 00:16:22.283
shift forward, and then
slowly lower onto your belly.

00:16:23.550 --> 00:16:24.850
Press into the
tops of the feet,

00:16:24.850 --> 00:16:27.931
inhale to lift up, Cobra.

00:16:27.931 --> 00:16:30.270
Exhale to soften and release.

00:16:30.270 --> 00:16:32.853
Nice and easy,
curl the toes under.

00:16:33.850 --> 00:16:37.544
Press up to Plank or all fours,
deep breath in.

00:16:37.544 --> 00:16:39.790
And deep breath out
as you send the hips

00:16:39.790 --> 00:16:42.642
up high and back,
Downward Facing Dog.

00:16:42.642 --> 00:16:46.720
Benji's also laying down,
good timing buddy.

00:16:46.720 --> 00:16:48.023
Welcome back.
Here we go.

00:16:48.023 --> 00:16:50.713
Inhale, lift the
right leg up high. (laughs)

00:16:51.550 --> 00:16:52.940
Exhale, step it forward.

00:16:52.940 --> 00:16:54.653
Benji just let out a big sigh.

00:16:55.500 --> 00:16:57.320
Pull the right hip crease back.

00:16:57.320 --> 00:17:00.370
Back knee can lower to
the ground or stay lifted,

00:17:00.370 --> 00:17:02.470
your choice. Squeeze the
inner thighs together.

00:17:02.470 --> 00:17:06.841
Inhale, reach for the sky.
Big breath, big stretch.

00:17:06.841 --> 00:17:08.720
Good. From here we're
gonna bend the elbows,

00:17:08.720 --> 00:17:10.420
open the chest, lift up,

00:17:10.420 --> 00:17:12.350
lift your chest all the way up.

00:17:12.350 --> 00:17:15.320
Then inhale, reach for the
sky back through that lunge

00:17:15.320 --> 00:17:17.842
and all the way back down.

00:17:17.842 --> 00:17:20.850
Good. Inhale, 
right fingertips lift you up.

00:17:20.850 --> 00:17:23.000
Big breath, big twist.

00:17:23.000 --> 00:17:25.890
And exhale, 
right hand comes down.

00:17:25.890 --> 00:17:28.110
Little quick pet for Benji

00:17:28.110 --> 00:17:31.446
and then step the
right foot back, Plank Pose.

00:17:31.446 --> 00:17:34.768
Inhale to look forward,
shift forward.

00:17:34.768 --> 00:17:37.243
Exhale to slowly lower 
all the way down.

00:17:38.400 --> 00:17:40.090
Send the fingertips 
off your mat,

00:17:40.090 --> 00:17:42.370
now here draw the
shoulder blades together.

00:17:42.370 --> 00:17:43.510
Nice and easy.

00:17:43.510 --> 00:17:44.920
Press into the tops of the feet.

00:17:44.920 --> 00:17:47.630
Inhale, open the chest,
lift your heart up.

00:17:47.630 --> 00:17:49.173
Cobra, just play.

00:17:49.173 --> 00:17:51.230
Exhale, slowly release.

00:17:51.230 --> 00:17:53.010
Hands come back
underneath the shoulders,

00:17:53.010 --> 00:17:55.350
curl the toes
under with your inhale,

00:17:55.350 --> 00:17:57.483
press up to all fours or Plank.

00:17:58.610 --> 00:18:00.070
Strong connection in the hands.

00:18:00.070 --> 00:18:02.311
Exhale, Downward Facing Dog.

00:18:03.450 --> 00:18:04.520
Anchor the right heel,

00:18:04.520 --> 00:18:06.463
inhale, lift the
left leg up high.

00:18:07.340 --> 00:18:08.880
Exhale, step it all the way up.

00:18:08.880 --> 00:18:12.410
Your choice, 
back knee lowered or lifted.

00:18:12.410 --> 00:18:14.410
Nice and easy.
Be kind to yourself.

00:18:14.410 --> 00:18:17.350
Inhale, sweep the arms
all the way up and overhead.

00:18:17.350 --> 00:18:18.760
Squeeze the 
inner thighs together.

00:18:18.760 --> 00:18:20.490
Feel that lift
from the pelvic floor.

00:18:20.490 --> 00:18:24.900
Find that energetic support,
it's there.

00:18:24.900 --> 00:18:28.200
Hug the low ribs in, inhale,
reach a little higher.

00:18:28.200 --> 00:18:31.720
Exhale, bend the elbows, squeeze
the shoulder blades together,

00:18:31.720 --> 00:18:33.640
lift the chest high.

00:18:33.640 --> 00:18:36.538
Good. Inhale, 
reach for the sky again.

00:18:36.538 --> 00:18:39.334
And exhale all
the way back down.

00:18:39.334 --> 00:18:40.240
Right hand to the earth,

00:18:40.240 --> 00:18:42.430
inhale, left fingertips 
to the sky.

00:18:42.430 --> 00:18:44.956
Big breath, big twist.

00:18:44.956 --> 00:18:46.780
And then slowly exhale,

00:18:46.780 --> 00:18:48.300
bring the left hand down.

00:18:48.300 --> 00:18:51.510
Step the left toes
back lower onto your knees.

00:18:51.510 --> 00:18:53.560
Walk the knees together,
really together.

00:18:54.480 --> 00:18:57.118
So we're gonna spread
the fingertips wide here.

00:18:58.210 --> 00:19:01.210
And pinkies are
kind of on the edge here

00:19:01.210 --> 00:19:02.760
and we're gonna
shift our weight forward

00:19:02.760 --> 00:19:04.690
so that we feel
this nice long line

00:19:04.690 --> 00:19:06.310
from the crown to the tail.

00:19:06.310 --> 00:19:08.610
So you're
essentially in a Half Plank

00:19:08.610 --> 00:19:10.270
or half push-up.

00:19:10.270 --> 00:19:12.580
Now instead of elbows
squeezing in towards the center

00:19:12.580 --> 00:19:15.346
we're gonna allow the
elbows to go left to right.

00:19:15.346 --> 00:19:18.210
Alright, listen carefully.
So we're gonna inhale,

00:19:18.210 --> 00:19:20.294
bend the elbows left to right.

00:19:20.294 --> 00:19:22.750
Exhale, press back up.

00:19:22.750 --> 00:19:25.201
Inhale, bend the
elbows left to right.

00:19:25.201 --> 00:19:26.900
Exhale, press back up.

00:19:26.900 --> 00:19:28.400
One more, you got it.

00:19:28.400 --> 00:19:30.594
Gaze straight down,
nice long neck.

00:19:30.594 --> 00:19:32.772
Bending the elbows as you inhale

00:19:32.772 --> 00:19:35.310
and exhale press
back up, beautiful.

00:19:35.310 --> 00:19:38.130
From here, walk the knees 
back underneath the hip points,

00:19:38.130 --> 00:19:41.923
curl the toes under and peel
your tail all the way back up.

00:19:43.110 --> 00:19:44.260
Bend the knees.

00:19:44.260 --> 00:19:47.060
Walk the hands
now back to the toes.

00:19:47.060 --> 00:19:49.361
So you're enough
standing Forward Fold

00:19:49.361 --> 00:19:52.208
at the back of your mat.

00:19:52.208 --> 00:19:54.412
Three breaths here.

00:20:06.800 --> 00:20:07.860
And when you're ready,

00:20:07.860 --> 00:20:10.695
you slowly roll
it up nice and easy.

00:20:10.695 --> 00:20:13.889
Listening to the
sound of your breath.

00:20:13.889 --> 00:20:17.735
Dedicating yourself

00:20:17.735 --> 00:20:21.851
to your heart's song.

00:20:21.851 --> 00:20:23.520
Yes.

00:20:23.520 --> 00:20:25.657
I love the poetry of yoga.

00:20:27.710 --> 00:20:29.460
Alright, any soft, 
easy movement here,

00:20:29.460 --> 00:20:31.190
that feels awesome,
go ahead and take it.

00:20:31.190 --> 00:20:33.470
Maybe repeating some
of the neck movement

00:20:33.470 --> 00:20:36.181
from before or the
shoulder movement from before.

00:20:38.400 --> 00:20:39.760
Then you can stay at
the back of your mat,

00:20:39.760 --> 00:20:41.660
I'm just gonna step
to the center for camera

00:20:41.660 --> 00:20:43.500
but you can stay at
the back edge of your mat.

00:20:43.500 --> 00:20:45.110
You're gonna look forward,

00:20:45.110 --> 00:20:48.280
slowly, bring the feet 
together, really together.

00:20:48.280 --> 00:20:50.410
And nice and easy,
nothing fancy,

00:20:50.410 --> 00:20:52.795
we're gonna shift the
weight to the left foot,

00:20:52.795 --> 00:20:54.410
you can bring the
left hand to the waistline

00:20:54.410 --> 00:20:56.370
or even onto a
piece of furniture

00:20:56.370 --> 00:20:57.610
to help you balance here.

00:20:57.610 --> 00:20:58.930
I'm gonna reach my right hand,

00:20:58.930 --> 00:21:02.081
just to grab my
right shin or ankle.

00:21:02.081 --> 00:21:04.270
And then I'm gonna
squeeze my right knee in

00:21:04.270 --> 00:21:06.660
for a nice big
quad stretch here.

00:21:06.660 --> 00:21:10.506
You can slide the hand also
to the top of the right foot.

00:21:10.506 --> 00:21:12.350
So this will just
depend on your anatomy,

00:21:12.350 --> 00:21:15.330
how long your legs and arms are.

00:21:15.330 --> 00:21:16.600
You can just play here.

00:21:16.600 --> 00:21:19.993
Wanting to get a nice
big stretch in the quad.

00:21:21.210 --> 00:21:23.450
Practicing our balance,

00:21:23.450 --> 00:21:25.110
our focus.

00:21:27.770 --> 00:21:31.870
And I love contemplation
on devotion and dedication

00:21:31.870 --> 00:21:34.640
because it really is
about returning, right?

00:21:34.640 --> 00:21:38.640
You fall off, (laughs)
you mess up, you slip,

00:21:38.640 --> 00:21:41.800
you fall down,
you come back, right?

00:21:41.800 --> 00:21:43.250
I'm not saying you
mess up if you fall down

00:21:43.250 --> 00:21:46.003
I'm just saying in life,
these things happen.

00:21:47.569 --> 00:21:50.002
And at the very least you
get an awesome quad stretch.

00:21:50.002 --> 00:21:52.700
You're getting a
great stretch through

00:21:52.700 --> 00:21:57.259
the front of that hip crease,
into the psoas.

00:21:58.426 --> 00:21:59.970
So last little bit here.

00:21:59.970 --> 00:22:02.430
If you've fallen off,
try to come back,

00:22:02.430 --> 00:22:05.373
even if you need to use
something to balance you,

00:22:06.450 --> 00:22:08.740
the booty might be
sticking out a little bit here,

00:22:08.740 --> 00:22:09.760
your pelvis.

00:22:09.760 --> 00:22:10.820
We're gonna see what happens,

00:22:10.820 --> 00:22:13.100
if we find this lift up
through the front body,

00:22:13.100 --> 00:22:15.260
lengthening the
tailbone down, tucking it in.

00:22:15.260 --> 00:22:17.680
You can feel your
glutes turned on.

00:22:17.680 --> 00:22:20.760
We're here for three, 
two, and on the one

00:22:20.760 --> 00:22:22.968
with control best you can,

00:22:22.968 --> 00:22:25.883
release it and switch.

00:22:27.570 --> 00:22:29.810
So find your lift,
find your Mountain Pose first

00:22:29.810 --> 00:22:31.660
then shift to the right side,

00:22:31.660 --> 00:22:34.284
spreading awareness
through your right foot.

00:22:34.284 --> 00:22:36.930
Then we'll bend the left knee

00:22:36.930 --> 00:22:38.360
and find this on the other side.

00:22:38.360 --> 00:22:40.680
So you're gonna squeeze
your left knee into center.

00:22:40.680 --> 00:22:42.400
We're hugging into the midline.

00:22:42.400 --> 00:22:45.800
It's a whole 
body experience, right?

00:22:45.800 --> 00:22:47.857
It's a total body show.

00:22:47.857 --> 00:22:48.560
It's not a show,

00:22:48.560 --> 00:22:51.960
but you know,
everyone's a cast member.

00:22:51.960 --> 00:22:54.115
Okay. (chuckles) I'll stop.

00:22:56.300 --> 00:22:58.019
Breathing deep here.

00:23:00.150 --> 00:23:02.395
Lengthening tailbone down.

00:23:07.020 --> 00:23:11.930
You can hold on
to that focal point.

00:23:11.930 --> 00:23:13.880
So I've been
balancing on one leg

00:23:13.880 --> 00:23:16.109
and talking on
one leg for a while now.

00:23:16.109 --> 00:23:19.210
If you're like, 
"I'll never be able to do this,"

00:23:19.210 --> 00:23:21.080
you can and you will.

00:23:21.080 --> 00:23:24.680
You may take some
interesting creative choices

00:23:24.680 --> 00:23:26.600
to maintain that,

00:23:26.600 --> 00:23:30.000
but dedicate yourself to
kind of sticking with it,

00:23:30.000 --> 00:23:31.729
making it your own.

00:23:37.250 --> 00:23:39.180
Everyone, lift your heart,

00:23:39.180 --> 00:23:40.820
lift your chest, 
lift from the front body,

00:23:40.820 --> 00:23:42.520
ground through the back body.

00:23:42.520 --> 00:23:44.504
Deep breath in.

00:23:44.504 --> 00:23:47.740
And slow and with control,

00:23:47.740 --> 00:23:50.900
release the left foot
back down to the earth.

00:23:50.900 --> 00:23:54.372
Awesome. Inhale to 
reach up towards the sky.

00:23:54.372 --> 00:23:57.303
Exhale, Forward Fold 
all the way down.

00:23:58.280 --> 00:24:00.663
Walk the hand slowly,
bend the knees.

00:24:00.663 --> 00:24:02.480
Walk the hands
slowly out to Plank

00:24:02.480 --> 00:24:05.050
or in my case to Benji's nose.

00:24:05.050 --> 00:24:07.543
Boop, first ever boop on camera.

00:24:08.560 --> 00:24:10.093
Alright, inhale.
Look forward,

00:24:10.093 --> 00:24:11.680
shift forward on the toes.

00:24:11.680 --> 00:24:14.950
And exhale lower all
the way to the belly.

00:24:14.950 --> 00:24:16.809
Inhale, Cobra.

00:24:17.605 --> 00:24:20.160
And exhale to release.

00:24:20.160 --> 00:24:22.790
Beautiful, press up on all fours.

00:24:22.790 --> 00:24:25.186
Walk the knees together, 
really together

00:24:25.186 --> 00:24:27.794
and then send your hips back.

00:24:27.794 --> 00:24:32.499
Draw your fingertips
back towards your feet.

00:24:33.840 --> 00:24:36.280
Child's Pose, Balasana.

00:24:36.280 --> 00:24:38.710
If this is not your jam,
go ahead and flip onto your back

00:24:38.710 --> 00:24:40.300
and hug your
knees into your chest.

00:24:40.300 --> 00:24:42.398
And I'll meet you
there in a second.

00:24:45.270 --> 00:24:48.060
If you are in 
Balasana, Child's Pose

00:24:48.060 --> 00:24:51.230
soften through your belly,

00:24:51.230 --> 00:24:54.940
use your breath 
as a tool to do that.

00:24:54.940 --> 00:24:56.090
Relax your shoulders,

00:24:56.090 --> 00:24:59.923
again you use your
breath as a tool to do that.

00:25:01.590 --> 00:25:05.660
And here's a good place
whether your head is down

00:25:05.660 --> 00:25:09.160
or you're on your back
to close your eyes and

00:25:12.650 --> 00:25:16.828
consider sending some energy.

00:25:18.070 --> 00:25:20.490
Some of your focus,

00:25:20.490 --> 00:25:22.130
your devotion to your practice,

00:25:22.130 --> 00:25:25.250
this love that you're nurturing,

00:25:25.250 --> 00:25:30.020
send it to someone or something,

00:25:30.020 --> 00:25:31.815
just send it out.

00:25:36.210 --> 00:25:38.777
Maybe you're missing 
someone right now.

00:25:40.650 --> 00:25:42.280
Maybe there's
someone in your life

00:25:42.280 --> 00:25:44.590
who could use a
little extra love,

00:25:44.590 --> 00:25:47.753
whether they're in
the process of healing

00:25:50.340 --> 00:25:52.341
or understanding.

00:26:01.150 --> 00:26:03.011
And then nice and easy,

00:26:04.250 --> 00:26:06.320
you can keep the
gaze kind of soft here.

00:26:06.320 --> 00:26:08.011
As we slowly come up,

00:26:08.011 --> 00:26:10.810
we're gonna meet our
friends on their backs.

00:26:10.810 --> 00:26:13.070
Benji's already
nice and relaxed.

00:26:13.070 --> 00:26:16.665
You're gonna come onto 
your backs (kisses Benji)

00:26:16.665 --> 00:26:19.311
and hug the knees 
into the chest.

00:26:21.740 --> 00:26:23.850
And then send the elbows out,

00:26:23.850 --> 00:26:26.730
fingertips towards
the back, cactus arms

00:26:26.730 --> 00:26:30.054
and allow the knees to
rock to the right side.

00:26:31.870 --> 00:26:33.660
Close your eyes here,

00:26:33.660 --> 00:26:35.550
breathe in.

00:26:35.550 --> 00:26:40.720
Feel the lungs, fill up,
feel the ribcage expand.

00:26:42.360 --> 00:26:44.737
And then slowly
it back to center.

00:26:45.690 --> 00:26:47.671
And take it to the other side.

00:26:49.090 --> 00:26:51.911
Again, close your eyes,
feel your breath.

00:26:52.930 --> 00:26:56.225
What a gift to have
this time to dedicate

00:26:58.540 --> 00:27:01.470
energy, awareness,
attention to the breath

00:27:01.470 --> 00:27:05.542
and inward toward oneself.

00:27:10.020 --> 00:27:11.670
And slowly bring 
it back to center.

00:27:11.670 --> 00:27:14.110
Even if you only capture that

00:27:14.110 --> 00:27:16.573
for a moment's time on the mat.

00:27:18.380 --> 00:27:20.250
Take any movement
here that feels good

00:27:20.250 --> 00:27:22.450
that you might need
before we close out.

00:27:22.450 --> 00:27:25.730
You can open the eyes and
take in your surroundings

00:27:25.730 --> 00:27:27.773
or you can close your eyes.

00:27:29.231 --> 00:27:31.957
You can massage the low back.

00:27:33.220 --> 00:27:36.720
Maybe there's another
pose in your practice

00:27:36.720 --> 00:27:37.930
that we haven't done yet

00:27:37.930 --> 00:27:40.240
or you want to come to a bridge

00:27:40.240 --> 00:27:42.234
or a Reclined Cobbler.

00:27:46.890 --> 00:27:48.860
When you're ready,

00:27:48.860 --> 00:27:51.280
extend the legs out long.

00:27:51.280 --> 00:27:53.189
Let your arms rest gently

00:27:54.370 --> 00:27:55.941
at your side.

00:27:58.340 --> 00:28:00.573
Inhale lots of love in.

00:28:02.670 --> 00:28:05.690
And then as you exhale,
lots of love out,

00:28:05.690 --> 00:28:08.650
relax the weight of your body
completely into the earth

00:28:08.650 --> 00:28:12.197
as we begin the last beat
of our ritual here today.

00:28:14.390 --> 00:28:15.851
Shavasana.

00:28:17.140 --> 00:28:19.720
A surrender, a letting go.

00:28:24.373 --> 00:28:27.290
I admire you so
much for showing up,

00:28:27.290 --> 00:28:30.353
dedicating time and energy,

00:28:31.900 --> 00:28:36.420
mind, body and
soul to this practice.

00:28:36.420 --> 00:28:39.060
It's a real honor
to share it with you.

00:28:39.060 --> 00:28:40.360
Thank you.

00:28:48.250 --> 00:28:51.030
Take one more
cycle of breath here

00:28:51.030 --> 00:28:55.278
to embody exquisite stillness.
Just do your best.

00:29:04.620 --> 00:29:06.791
And if time allows, you can

00:29:08.586 --> 00:29:11.190
stay here a bit longer,

00:29:11.190 --> 00:29:13.409
relishing in this stillness.

00:29:15.440 --> 00:29:16.960
Otherwise bring
the palms together,

00:29:16.960 --> 00:29:19.025
thumbs up to third eye.

00:29:20.650 --> 00:29:22.312
Inhale deeply.

00:29:24.480 --> 00:29:26.478
And exhale completely.

00:29:28.820 --> 00:29:31.970
Thank you for your
dedication and your devotion

00:29:33.150 --> 00:29:35.563
to this beautiful
practice that we share,

00:29:36.510 --> 00:29:39.270
and that we
continue to show up for

00:29:41.760 --> 00:29:43.020
everyday.

00:29:43.020 --> 00:29:44.860
See you tomorrow.

00:29:44.860 --> 00:29:46.437
Namaste.

00:29:47.641 --> 00:29:52.545
(bright upbeat piano music)