WEBVTT

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- Hello my sweet friend

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and welcome back to BREATH,
your 30 day yoga journey,

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it's Day 27, Heal.

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Hop into something extra comfy

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and let's get started.

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(bright upbeat piano music)

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Alright, come on
down to the ground,

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can lay your blanket out

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for extra cozy vibes,

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or you can of
course sit up on one,

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of if you were smart,

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you brought two to class today.

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We're gonna sit
up nice and tall,

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align your head over your heart,

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heart over your pelvis.

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And then we'll
gently bring the left hand

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to the heart's center,
the chest,

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and right hand to the belly.

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Bow your head,

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drop the chin to the chest,

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close your eyes

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and start to notice your breath.

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So even though 
we have the head

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in a bow,

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see if you can draw the
shoulder blades together

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and still keep lifted
through the heart here.

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So if you're collapsed here,

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see if you can grow
long through the torso.

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Take a second here,

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just get quiet,

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and you'll start to
notice your breath.

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Each time we
show up is a new day

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and some days it's

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all seemingly in flow, 
right, it's all aligned.

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And then some days 
it feels darker, right,

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and our practice
allows us this opportunity

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to really pay
attention and notice,

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and almost prepare for

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the spills and 
the dark moments.

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So while we cannot prevent
them nor maybe should we, right,

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it's part of life,
it's part of our existence,

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the tools of our practice
and this awareness of breath

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and our relationship to ourself,

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can really help prepare us for

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important moments

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in our journey
where healing occurs

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or where healing is possible.

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So if any of that
resonates with you, wonderful,

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if not, it's all good,

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you just have a nice stretchy,

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restorative healing 
practice for your body.

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We've been working hard.

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I can't tell you how heroic

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and beautiful I think it is

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for you to show up like this

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and to go on this journey.

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It's pretty incredible

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and it's not easy.

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So, beautiful work,

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even if you feel like you
haven't done beautiful work,

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I promise you if
you're showing up,

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that is beautiful.

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To me.

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So hopefully by now,

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you've softened any areas
that feel tight or clenched

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by just bringing
awareness to them,

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dropping the shoulders,

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making sure you're not
holding in the toes, the jaw.

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Take one more sweet inhale in.

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And a long exhale out.

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Then slowly lift the head,
chin parallel,

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bring the hands to the knees.

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We're gonna do an inhale
for four, exhale for four,

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but we actually are gonna,

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I want you to know
about the box breath

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if you don't already know.

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So you can 
imagine the even sides

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of a square or a box.

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So we inhale for four,
exhale for four,

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inhale for four,
exhale for four.

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Here we go.

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Inhaling in.

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Exhaling out completely.

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And inhaling to begin the ratio.

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One,

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two,

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three, four.

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Exhale, four,

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three,

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two, one.

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Inhale, one,

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two,

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three, four.

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Exhale, four,

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three,

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two, one.

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Inhale, one,

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two,

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three, four.

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Exhale, four,

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three, two, one.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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Good, relax your shoulders.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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A little slower.
Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, one.

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Inhale, one,

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two, three, four.

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Exhale, four,

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three, two, and one.

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Allow your breath to return

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to a natural rhythm here

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and just allowing.

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And then you can open your
eyes here if they were closed,

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we're gonna send
the right leg out long,

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just notice how you feel here.

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We're gonna
hug the leg heel in.

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Inhale, reach the
fingertips up and overhead.

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And exhale, melting
heart forward, Janusirsasana.

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Head to knee pose,

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or as I've kinda dubbed,
head toward the knee pose.

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Pull your right hip crease back.

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Lengthen the torso,
bend your knee generously,

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and in time you can
work to straighten it.

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Relax the weight 
of the head down.

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And listen to the
sound of your breath

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and you can continue to
play with that four count,

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inhaling for four,
exhaling for four.

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Slowly unravel,
bring it back up,

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left leg is gonna
stay where it is,

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right knee is gonna bend,

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and then we're gonna
take the right foot back,

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bring the inner knee, inner
right knee, excuse me Benji,

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to the ground.

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So we have this external
rotation in the left hip,

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internal rotation
in the right hip.

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We're lifting up
through the side waist

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and we're coming into,
I call this,

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it's, I need to come
up with a better name,

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but it's cheerleader pose,

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or this reminds me of
volleyball picture pose.

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Breathing deep, sitting up tall.

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So for a lot of people
this can be challenging.

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If you find that you're
quite comfortable here,

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work on your pelvic floor lift.

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So lift up from
the pelvic floor.

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Draw the shoulders down,

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make sure you're not
just collapsing, right,

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find that Mula Bandha.

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Good, then everyone,
left fingertips behind,

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right fingertips to
the top of the left thigh.

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Inhale to lift and legthen.

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Exhale to twist, nice and easy,

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very mindful here.

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And then release just gentle
counter twists to the right,

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to the other side.

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Good and then
come back to center.

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We'll bring the right heel in

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and send the left leg out.

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We have to work
around the pets, right?

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Here we go, inhale,
reach for the sky,

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and exhale moving into
your head toward the knee pose.

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Maybe grabbing the outer
edge of the foot this time.

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Everyone allowing 
the weight of the head

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to relax down.

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And then when you get there,

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get quiet and maybe
practice that box breath here,

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inhaling for four,
exhaling for four.

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And slowly releasing that

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and coming up,
lifting the left knee,

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bringing that left foot back.

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Inner knee to the ground.

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Work to try to find length
through the side waist here.

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So now internal
rotation of the left hip,

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external of the right.

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Lifting up through 
the armpit chest.

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If you feel collapsed,

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take your thumbs to the armpit,

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this is a good adjustment,
self adjustment,

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and lift yourself up

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and then stay there as
you relax the arms down.

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Again, if you're pretty
good here in both hips,

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maybe work on Mula Bandha,

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lifting from that pelvic floor.

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And when you're ready,
right fingertips come behind,

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left hand to the right knee.

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Inhale to get really tall.

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And exhale to
journey into the twist,

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nice and easy.

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Slowly release,
move nice and slow,

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little counter stretch,
nice and easy.

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Beautiful, then
slowly come back to center.

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We're gonna walk
the hands behind us,

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feet come to the earth,
knees up towards the sky.

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Walk the hands behind you.

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Allow the knees to
fall to the left here,

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and we're gonna cross the
left ankle over the right.

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You can stay up on your hands

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or option to come
on down to the elbows.

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And if you came onto the elbows,

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slowly press back up, unravel,

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windshield wiper
to the opposite side.

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Right ankle crosses
on top of the left thigh

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and option to
come onto the elbows.

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If you came onto the elbows,
slowly come back up.

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Send the legs out
in front, Dundasana.

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So find this lift in the chest,

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ground down through the hips,

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fingertips or palms
come to the ground,

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we flex through the toes.

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Inhale in.

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Exhale out.

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Inhale in.

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And go ahead and exhale out
through the lips or the mouth.

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Inhale in.

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Exhale out.

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Now seal the lips and slowly
make your way onto your back.

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When you arrive there, 
hug the knees up to the chest

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and we're gonna be here
for a couple breaths.

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Give yourself a hug and really
feel this hug, this embrace,

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if you can,
relax your shoulders.

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And take a second
here to chill out

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and just listen to your breath,

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you can practice the box
breath as a great technique.

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Four, four, four, and
four tracing the square

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is really great when
you're feeling anxious.

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The breath is
such a healing tool,

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and more so when I
befriended this relationship,

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when I started to
get really curious

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about my relationship 
with my breath,

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things really shifted for me.

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So you don't have to
do anything magical here,

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just allow yourself
to explore the breath,

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whether it's
just simply listening

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to the natural
rhythm and flow right here

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or maybe
practicing that box breath.

00:13:31.640 --> 00:13:33.310
Then keep holding
onto your right knee

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as you send your left leg out.

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And we're gonna twist,

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send the right knee
over towards the left.

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Open up through the right arm,

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keep that awareness of
your beautiful breath.

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And then slowly come 
back to center and switch.

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Extend the right leg out,
hug the left knee in.

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You're gonna take your
twist to the other side,

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open up through your left arm,

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listen to your breath.

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And when you're ready,

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gently melt it back to center.

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Extend both legs out,

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I'm negotiating my
space with Benji here,

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but extend both legs out.

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Then arms up and overhead,

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big full body stretch.

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Inhale, spread the fingers,
spread the toes,

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quietly whisper to yourself,
"I am worthy."

00:14:44.471 --> 00:14:47.010
And then exhale,
release everything.

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Hands come down,

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toes relaxed,

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fingers soften,

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and we come into Shavasana.

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A flash of surrender,

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see how fast you can give in,

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let go, be still.

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Close your eyes and allow
your body to get nice and heavy.

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Toes softening,

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feet, ankles getting heavy.

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Breathe easy as you get heavy

00:15:23.930 --> 00:15:25.550
through the legs, the calves,

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the shins, the knees, the quads,

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the hamstrings and the hips.

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Relax through the
pelvis and the glutes.

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Soften through the belly,

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the waistline, the torso,

00:15:51.380 --> 00:15:54.660
the ribs and 
the chest, relaxing.

00:15:54.660 --> 00:15:56.647
Shoulders getting heavy.

00:16:01.400 --> 00:16:06.400
Softening and relaxing through
the upper arms, the forearms,

00:16:07.550 --> 00:16:11.196
the wrists, the hands 
and the fingertips soft.

00:16:17.210 --> 00:16:19.150
Take a moment to swallow here

00:16:19.150 --> 00:16:22.459
and then relax the
tongue and the mouth,

00:16:22.459 --> 00:16:26.929
softening through the lips,
the jaw, the throat,

00:16:28.284 --> 00:16:29.761
the neck.

00:16:38.320 --> 00:16:40.480
Now softening through 
the skin of the face,

00:16:40.480 --> 00:16:43.060
allowing the weight
of the head, the skull,

00:16:43.060 --> 00:16:45.050
to get really heavy here.

00:16:52.610 --> 00:16:54.778
Letting everything go.

00:17:15.720 --> 00:17:20.438
And then as if you were moving 
through water, so so slow,

00:17:21.663 --> 00:17:25.110
as if this movement 
was medicine,

00:17:25.110 --> 00:17:26.470
bending the right knee,

00:17:26.470 --> 00:17:28.735
bringing the
right foot up, so slow.

00:17:28.735 --> 00:17:31.120
Can just allow the sound
of my voice to guide you,

00:17:31.120 --> 00:17:33.840
feel your right
foot on the ground.

00:17:33.840 --> 00:17:37.250
Then bend the left
knee, so slow, lift it up.

00:17:37.250 --> 00:17:39.610
Feel your left
foot on the ground.

00:17:40.913 --> 00:17:43.970
Then we're gonna turn
onto one side, any side,

00:17:43.970 --> 00:17:46.050
so shift your hips over,

00:17:46.050 --> 00:17:49.115
turn onto one side
coming into fetal position,

00:17:49.115 --> 00:17:51.750
and really hug your knees
up in towards your chest.

00:17:51.750 --> 00:17:54.153
You can use your
bottom arm as a pillow.

00:17:56.600 --> 00:18:00.852
And take a final breath
here in this fetal position.

00:18:09.890 --> 00:18:11.759
The power of the breath.

00:18:17.970 --> 00:18:20.950
When you're ready,
you press into one hand,

00:18:20.950 --> 00:18:21.783
and then the other,

00:18:21.783 --> 00:18:24.892
come all the way back up
to a nice comfortable seat.

00:18:26.280 --> 00:18:27.740
Thank you Benji, my darling.

00:18:27.740 --> 00:18:30.321
And bring the hands
together at the heart.

00:18:33.340 --> 00:18:37.573
Thank you for sharing your
time and your energy with me.

00:18:39.720 --> 00:18:43.030
I hope that this
practice has served you

00:18:43.030 --> 00:18:45.700
and I look forward
to seeing you tomorrow.

00:18:45.700 --> 00:18:47.185
Inhale in.

00:18:48.590 --> 00:18:50.970
And exhale to whisper

00:18:50.970 --> 00:18:52.580
and bow the head,

00:18:52.580 --> 00:18:53.731
Namaste.

00:18:57.977 --> 00:19:02.992
(bright upbeat piano music)