WEBVTT

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- Hello everyone.

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Welcome to Breath,
your 30 day yoga journey.

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We're so glad you're back.

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It's Day 4,

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and today we're going to listen.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, welcome.

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Let's begin on the floor,

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lying down on our backs. Yay!

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Benji looks like he's ready too

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so come on down to the ground.

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As always, no need to rush.

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Take your time.

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Slow it down,
move nice and easy.

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We're gonna come to

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nice flat back and then

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extend the legs out long.

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And to begin, we're gonna
bring the hands to the belly.

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Allow the shoulders to relax,

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elbows rest on the ground.

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So if they're kind
of caught up here,

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you can allow your fingertips
to even be on the side waist,

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side of the belly so
that your elbows can relax.

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You're not holding the arms up.

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And then take a deep breath in.

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And as you exhale,

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relax the weight of your 
body into the mat.

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We have begun.

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You've hit play/

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You've arrived

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with a deep inhale in
through the nose again.

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And out through the nose.

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And if you'd like, go ahead
and open your eyes for a second

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and just kind of take in

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your surroundings

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visually with no judgment 
or commentary although

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those thoughts may come up,

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just kind of acknowledge them.

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And now close your eyes,

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make a wish

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and blow out the candle light.

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Sorry, it really,

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it's like a programmed 
thing I can't stop it.

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Okay, so close your eyes.

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I'll pipe down here and

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let's begin to gently 
deepen the breath.

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Filling the belly
today with air.

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Really sending that breath

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downward towards the belly.

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So big diaphragmatic
breath here if you can.

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And then on the exhale,
it softens and it falls.

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And I'm gonna to let
you just play a couple

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of moments here on your own,

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feeling the rise of the inhale

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and the gentle
fall of the exhale.

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Starting to

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practice the art of listening

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by drawing your
attention and your awareness

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inward toward your breath.

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Trust that this
moment is valuable.

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It's as valuable as the Planks.

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It's as valuable as the
glute strengtheners.

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It's as valuable
as our twists.

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Just noticing

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the rise and the
fall of each inhale.

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Remembering that each inhale

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is an arrival, is new.

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Noticing the
thoughts that come up

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and coming back to that

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new arrival, greeting it.

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Each one like a new 
guest at the party.

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Maybe you start to integrate

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a little Ujjayi
breath as you continue

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with your listening.

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Then just in case you

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had a hankering or had
a thought that maybe yoga

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was not about all the fancy poses,
but was about listening,

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deep, deep listening,

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then I'm here to tell you that

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I think you're
onto something there.

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I think you might be right.

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Start to wiggle the
fingers and toes.

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And then you can
bat the eyelashes open

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or you can use the sound
of my voice to guide you.

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Keep your eyes closed,

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we're just gonna
reach the fingertips

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all the way up
behind the head for a nice

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full body stretch.

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As you continue to
wiggle the fingers and toes,

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you might start to
rotate the ankles,

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the wrists.

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And see if you can do so

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in a way that
you're really listening

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to the feedback
that every gesture

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is kind of giving
back to you, right?

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So rather than just doing

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the gestures, the poses,

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it really is an art
of listening where we're

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listening and responding.

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Continue to breathe deep here

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or to breathe

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with more consciousness.

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And as you're ready,
we will bend the elbows,

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float the fingertips down,

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so the palms are on the ground

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and then we'll bend one
knee and then the other

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so that the feet
are on the ground,

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and then you're just
gonna scoop your tailbone,

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actually lift
the bum up for a bit,

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for a moment,

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so that you can then place
the low back on the earth with

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a certain kind of mindfulness.

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So it feels really 
flush and connected,

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and of course, that
talks to the core muscles,

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and you're gonna
really listen by

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just kind of enhancing 
that core connection,

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maybe anchoring
down with your navel,

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the ribs.

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And then you don't have
to look, just feel it out,

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again, listen to your body

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and I like to quote

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Mr. Willie Shakespeare,
"see feelingly".

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So if your toes have come out,
your knees have come out,

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see if without
even looking, you can

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guide your toes
to point forward,

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the knees come
into alignment there.

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And you can give
yourself the image

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of maybe squeezing a yoga block

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between the inner thighs.

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So press into your foundation,

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the feet,

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the palms, and begin to

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draw the shoulders down.

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So relax the shoulders

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as you peel very slowly,
the tailbone up, up, up,

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we're going into an easy Bridge

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flow here, 
nice and slow to start

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so that you can feel,

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you can really listen

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to what's happening
as you lift the hips,

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shins reach forward.

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This doesn't work for everyone,

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but I love the image of
kind of sending my sits bones

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towards the backs of the knees.

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Just brings more length
to the front body here.

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I'm using the hands,

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shoulders draw down.

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Big toe mound is rooting down.

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Back two corners of
the heel, rooting down.

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Pinky toe mound, rooting down.

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Great, now, give the
glutes a little squeeze.

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Lift it up a little higher.

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Keep the chin

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and the head nice and straight,

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so gaze is up towards the sky.

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Good. Give it another
little squeeze and lift.

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Ooh, wonderful.

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And then slow and steady,
let's release it down.

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Slow enough so you can really

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maybe even feel
a little massage.

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We're trying to isolate

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the vertebra as we 
roll down, roll down, roll down.

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Sweet, let's do it again.

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Peeling up.
Using the foundation,

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keep the toes pointing forward,

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squeeze that imaginary block.

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Try to isolate the vertebra.

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And if, you're new
to the practice,

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maybe this will be kind of hard.

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It'll all just feel 
like one big stick.

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But we're working here

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to create more
flexibility in the spine.

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The bonus here for this
warm up is you're getting

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a nice

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opportunity to strengthen
the muscles of the legs,

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the glutes.

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We're drawing the
navel in and up just a bit

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to support that process.

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Shins forward.

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Now, give a little
squeeze in the glutes,

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lift the hips a little higher.

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Keep breathing,
listen to your breath.

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And then slowly release it down.

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But again, keep the tailbone
scooping up so you can

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kinda feel your spine 
as you lower it down.

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And one more just like that.

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Here we go.
Be patient with yourself.

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I know this type of
work takes patience and

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a certain kind of
integrity in my opinion,

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to not just move hard and fast

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but keep it simple.

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Breathe.

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Focus on your
alignment and your action.

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For this one, 
I'll also invite you to really

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lift the chest to the chin.

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We've done this once before 
and then chin to the sky.

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And notice if you
can get a little bit

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more onto

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that top of the
spine by the cervical

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spine there.

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My legs are on,
my glutes are on.

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Squeeze the glutes,
lift a little higher perhaps.

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Breathing here, 
breathing, breathing.

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Squeeze the glutes, lift a
little higher perhaps, breathing.

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And then slowly release it down,

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nice and slow

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with

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control.

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Awesome. So we're 
gonna do a little rinse.

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We're gonna inhale,
listen carefully.

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We're gonna do the same thing,
but as we lift the hips,

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we're gonna lift the fingertips

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all the way up too.

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They go as far back as you like.

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Maybe all the way
back above the head.

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And then exhale,

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use your fingers here to

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continue that
exploration of the spine.

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Fingers reach up,

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we lower down

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and then hands
eventually come down.

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Twice more like that.
Inhale, reach it up.

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Arms all the way back.

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And then exhale,
we float it down.

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Yummy massage on the spine.
One more, here we go.

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Dude, I love yoga.

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You can slow
down your heart rate,

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calm anxiety,

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massage the spine, 
so you have nice,

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beautiful posture
and you can work

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your glutes and your legs

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and your core all at once.

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What a deal, what a life.

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When you come back down here,

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when the hands reach the ground
and the hips reach the ground,

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go ahead and walk
the feet together.

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And then you're gonna hug
the knees up towards the chest.

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Wrap the arms
around the shin, squeeze.

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And then keep your 
right knee hugging in

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as you send your left leg out,

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but we're gonna keep
the left heel hovering.

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That's always optional.

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I'm just here to
guide you, right?

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You're your best teacher
so you can always drop that leg.

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Even if it's just that you're
feeling a little tired today.

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Otherwise keep it lifted.

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Inhale in, exhale, you're
gonna switch in the air here.

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So we're keeping the
low back flushed in a,

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flush on the mat, excuse me.

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Core connection turned on.

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Shoulders relaxed.
Skin of the face relaxed.

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And then switch again.

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Right knee comes up
and in, left leg goes out.

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Breathing deep.

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Using this floor work today 
to really listen to your breath.

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Try to find something new. 
Switch again. (chuckles)

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Really you can
imagine that hip socket

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getting really snugly
on the left side here.

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And then really sending your 
right heel way beyond the mat.

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So energetically pushing out.

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And switch again.

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So we're playing
with opposition here.

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Squeezing with the right,
pressing with the left.

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And then switch again.

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Squeezing with the left,
pressing with the right.

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Keeping that low
back flush with the mat.

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Alright, so we're gonna
continue this just as is

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or you're gonna
add a little lift of

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the head, the neck,
the shoulders,

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nose towards the knee here.

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And then keep it lifted
as you squeeze and switch.

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Hug the low ribs in.

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Switch again and 
now in your own rhythm,

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just creating a nice,

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it can be a slow
and steady rhythm

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or if you're like, "I need 
a little fire today, baby,"

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(chuckles) pick up the pace.

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I should note though,
the fast doesn't

00:13:57.710 --> 00:14:00.017
necessarily mean fire.

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And this is one
that you might notice,

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you start to hold your breath

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and so

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arrive again

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at a nice, conscious inhale.

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Working the muscles of the core.

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Strengthening the back.

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Alright, even it out.

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And then we'll hug
both knees into the chest.

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Release the head,
the neck, the shoulders.

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Send the arms
out in a cactus arms,

00:14:34.490 --> 00:14:37.620
so bend the elbows
fingertips point towards

00:14:37.620 --> 00:14:39.350
up behind your head.

00:14:39.350 --> 00:14:43.113
And then we'll rock the
knees to the right side.

00:14:45.660 --> 00:14:47.330
Press into your right elbow

00:14:47.330 --> 00:14:50.640
as your right hand
comes towards the outer edge

00:14:50.640 --> 00:14:52.615
of your left thigh.

00:14:54.030 --> 00:14:55.501
And then turn 
onto your right ear.

00:14:55.501 --> 00:14:57.454
Excuse me, left ear. (laughs)

00:14:57.454 --> 00:15:00.350
I don't know why 
I said right. Left ear.

00:15:00.350 --> 00:15:03.520
Now, remember when we started
class with the belly breath,

00:15:03.520 --> 00:15:05.610
imagine your hands
on your belly here,

00:15:05.610 --> 00:15:06.910
breathe downward.

00:15:06.910 --> 00:15:10.643
We call this directional breath
or even a diaphragmatic breath,

00:15:10.643 --> 00:15:12.850
all the way down.

00:15:12.850 --> 00:15:14.923
As you inhale the
breath travels down.

00:15:16.020 --> 00:15:18.158
And as you exhale,
it travels up and out.

00:15:18.930 --> 00:15:21.140
A lot of people
breathe the opposite way.

00:15:21.140 --> 00:15:23.900
They breathe up,
exhale down.

00:15:23.900 --> 00:15:26.610
In yoga, we relearn,

00:15:26.610 --> 00:15:29.500
retrain the brain 
and the body to

00:15:29.500 --> 00:15:32.086
breathe with the
inhale moving down.

00:15:33.020 --> 00:15:34.856
Exhale coming back up.

00:15:36.260 --> 00:15:39.650
Alright, come back to center,
back to cactus arms.

00:15:39.650 --> 00:15:41.590
And then knees squeeze up and in

00:15:41.590 --> 00:15:43.800
and then over towards the left.

00:15:45.000 --> 00:15:47.520
Dig into the left elbow,
bring the left hand

00:15:47.520 --> 00:15:49.460
to the outer edge
of that right knee,

00:15:49.460 --> 00:15:52.383
right thigh, and then
turn onto your right ear.

00:15:53.750 --> 00:15:58.084
Then find that directional breath.
Breathe into your belly.

00:16:11.240 --> 00:16:14.030
Gorgeous. Just slowly bring
it all the way back up.

00:16:14.920 --> 00:16:16.940
Beautiful. You're gonna 
slowly from here

00:16:16.940 --> 00:16:19.150
bring the hands to
the backs of the thighs

00:16:19.150 --> 00:16:20.960
and we're gonna rock and roll

00:16:20.960 --> 00:16:23.660
up and down the length of
the spine a couple of times.

00:16:25.320 --> 00:16:27.423
And it's fun

00:16:27.423 --> 00:16:29.290
and it feels good, but
see if you can really listen

00:16:29.290 --> 00:16:30.700
to the feedback that you get

00:16:30.700 --> 00:16:33.270
as you rock up
and down the length.

00:16:33.270 --> 00:16:35.060
If you wanna rock back,

00:16:35.060 --> 00:16:37.110
touch the toes
overhead a little,

00:16:37.110 --> 00:16:40.500
Plow Pose if that's in
your body, maybe you do that.

00:16:40.500 --> 00:16:44.492
If you're like, "Ooh, yep.
Nope, not for me today,"

00:16:46.620 --> 00:16:49.343
come as you are.
It's all good.

00:16:49.343 --> 00:16:51.740
Eventually were gonna rock
all the way up and through

00:16:51.740 --> 00:16:53.592
to all fours.

00:16:55.240 --> 00:16:58.280
So you'll cross the ankles
and come all the way through

00:16:58.280 --> 00:16:59.680
to Tabletop Position.

00:16:59.680 --> 00:17:02.250
Find that nice neutral spine.

00:17:02.250 --> 00:17:03.730
And think about

00:17:03.730 --> 00:17:05.890
hugging your front body

00:17:05.890 --> 00:17:07.540
up to meet your back body.

00:17:07.540 --> 00:17:10.780
So you can think about
actively drawing the navel up,

00:17:10.780 --> 00:17:14.544
the lower ribs up
to meet your spine.

00:17:18.270 --> 00:17:19.460
Wrists underneath the shoulders,

00:17:19.460 --> 00:17:22.010
knees directly
underneath the hips.

00:17:22.010 --> 00:17:24.150
Curl the toes under, 
listen carefully.

00:17:24.150 --> 00:17:25.993
Inhale in, bend the elbows.

00:17:27.210 --> 00:17:30.480
Exhale, straighten but not lock

00:17:30.480 --> 00:17:32.440
the elbows, the arms
as we lift the knees

00:17:32.440 --> 00:17:33.920
for Hovering Table.

00:17:33.920 --> 00:17:38.370
Draw the low belly in towards
the center of your abdominals

00:17:38.370 --> 00:17:40.850
and hug the low ribs in again.

00:17:40.850 --> 00:17:43.620
So we're creating 
this kind of hollow body.

00:17:43.620 --> 00:17:45.480
It feels like we're
hollowing through the front here

00:17:45.480 --> 00:17:47.000
as we hover in Table.

00:17:47.000 --> 00:17:48.660
Neck is nice and long.

00:17:48.660 --> 00:17:51.032
Return to the breath, listen.

00:17:55.870 --> 00:17:57.900
Good. 
Take breaks if you need to.

00:17:57.900 --> 00:17:59.500
If you need a little more fire,

00:17:59.500 --> 00:18:03.400
lift the right foot 
off the ground.

00:18:03.400 --> 00:18:04.970
And then we'll 
place it back down.

00:18:04.970 --> 00:18:07.610
And then lift the left foot off
the ground, this is optional.

00:18:07.610 --> 00:18:09.646
Listen to your breath.

00:18:09.646 --> 00:18:11.690
Listen to your body.

00:18:11.690 --> 00:18:12.810
And then place it back down.

00:18:12.810 --> 00:18:14.900
Great, both knees
come to the earth.

00:18:14.900 --> 00:18:17.150
We press into the
tops of both feet,

00:18:17.150 --> 00:18:18.450
and here we go,

00:18:18.450 --> 00:18:21.723
dropping the belly, inhale,
open the chest, look forward.

00:18:22.570 --> 00:18:25.490
Exhale, round through the spine.

00:18:25.490 --> 00:18:27.291
Navel draws up.

00:18:28.140 --> 00:18:30.480
Inhale, drop the belly.

00:18:30.480 --> 00:18:32.063
Look forward.

00:18:33.517 --> 00:18:36.553
And exhale, reverse it.

00:18:38.200 --> 00:18:40.944
Beautiful. Walk the 
knees back just a bit.

00:18:42.030 --> 00:18:44.430
Then we're gonna
lift the right knee up

00:18:44.430 --> 00:18:45.940
and we're gonna slowly bring it,

00:18:45.940 --> 00:18:49.080
the right foot, all the
way up into a nice low lunge.

00:18:49.080 --> 00:18:52.410
So for this one today, we're
gonna walk the left knee back,

00:18:52.410 --> 00:18:55.820
so we're creating more space.

00:18:55.820 --> 00:18:57.690
Listen to your body.

00:18:57.690 --> 00:19:00.393
Front knee is over 
front ankle so you can really

00:19:01.520 --> 00:19:03.570
walk the toes out a little bit

00:19:04.730 --> 00:19:06.173
to find that alignment.

00:19:07.960 --> 00:19:10.140
Good. Then we're just
here on the fingertips

00:19:10.140 --> 00:19:13.170
or on the fist, if you like,

00:19:13.170 --> 00:19:15.230
breathing deep.
Listening to your body.

00:19:15.230 --> 00:19:16.670
Listening to your breath.

00:19:16.670 --> 00:19:18.110
Pull the right hip crease back.

00:19:18.110 --> 00:19:19.700
Squeeze the inner
thighs to the midline,

00:19:19.700 --> 00:19:21.300
so you're not just dumping

00:19:21.300 --> 00:19:24.273
your center or your power, 
right, into the earth.

00:19:24.273 --> 00:19:26.483
There's a connection there.

00:19:29.960 --> 00:19:31.690
Then if you you're
listening to your breath

00:19:31.690 --> 00:19:32.690
and listening to your body

00:19:32.690 --> 00:19:34.870
and it says to stay
down nice and low today,

00:19:34.870 --> 00:19:36.500
stay down nice and low.

00:19:36.500 --> 00:19:38.030
Otherwise we'll
flow with the breath,

00:19:38.030 --> 00:19:40.981
inhale, reaching the fingertips 
forward, up and back.

00:19:40.981 --> 00:19:44.380
Going a little deeper in the 
pose today maybe as you inhale.

00:19:44.380 --> 00:19:47.640
And then exhale,
slowly bringing it down.

00:19:47.640 --> 00:19:51.160
Going deeper because we walk
that left knee back just a bit.

00:19:51.160 --> 00:19:53.770
Alright. From here, plant 
the palms nice and easy.

00:19:53.770 --> 00:19:55.680
You're just gonna
come back to all fours.

00:19:55.680 --> 00:19:58.020
Walk the knees back out again

00:19:58.020 --> 00:19:59.140
towards the back
edge of your mat.

00:19:59.140 --> 00:20:02.214
And then here we go, bring
that left foot all the way up.

00:20:03.300 --> 00:20:05.120
Front knee over front ankle.

00:20:05.120 --> 00:20:07.228
Walk the right knee back.

00:20:09.010 --> 00:20:10.749
And check your alignment.

00:20:11.670 --> 00:20:13.993
Squeeze the inner thighs.
Find the action.

00:20:15.160 --> 00:20:18.282
And we're here breathing.
We're breathing.

00:20:20.660 --> 00:20:22.400
People always wanna
do the splits in yoga.

00:20:22.400 --> 00:20:23.410
I see that all the time.

00:20:23.410 --> 00:20:25.090
I have for years
and I still see it.

00:20:25.090 --> 00:20:26.620
Like, wanna work on the splits,

00:20:26.620 --> 00:20:28.870
which is awesome if you
want to work on the splits,

00:20:28.870 --> 00:20:32.750
but then not many
people wanna put in the time.

00:20:32.750 --> 00:20:34.380
It's a lot of listening, really.

00:20:34.380 --> 00:20:36.540
Not forcing, listening

00:20:36.540 --> 00:20:39.042
to your breath,
your body doing this type of

00:20:40.440 --> 00:20:42.580
work that's not fast.

00:20:43.590 --> 00:20:44.869
But then one day 
you do the splits,

00:20:44.869 --> 00:20:48.893
and you're like, "Holy Molly,"
or your version of the splits.

00:20:50.810 --> 00:20:54.830
This 30 day yoga journey
will get you closer to the splits

00:20:54.830 --> 00:20:56.990
if you're interested.

00:20:56.990 --> 00:20:59.430
Okay, so keeping
it nice and low.

00:20:59.430 --> 00:21:01.540
Otherwise, we're gonna 
lift the fingertips,

00:21:01.540 --> 00:21:03.110
squeeze inner
thighs to the midline,

00:21:03.110 --> 00:21:05.123
find your connection and 
that's where it comes from.

00:21:05.123 --> 00:21:08.620
As you inhale,
reach the fingertips up.

00:21:08.620 --> 00:21:11.070
Lift your heart
up towards the sky.

00:21:11.070 --> 00:21:13.973
And then exhale, follow
the breath, bring it down.

00:21:14.850 --> 00:21:15.683
Beautiful.

00:21:15.683 --> 00:21:18.103
Plant the palms,
come back to all fours.

00:21:19.380 --> 00:21:21.690
Walk the knees
underneath the hip points.

00:21:21.690 --> 00:21:24.370
So from here, we're gonna
take the left fingertips,

00:21:24.370 --> 00:21:25.960
turn them out in
towards the body.

00:21:25.960 --> 00:21:29.490
We've been here before.
Just giving a little break

00:21:29.490 --> 00:21:30.950
in between the days here.

00:21:30.950 --> 00:21:34.547
And we're gonna move
in a circular direction.

00:21:35.440 --> 00:21:37.780
Break on the
arms is what I mean.

00:21:37.780 --> 00:21:41.101
One way,
and then the other.

00:21:42.990 --> 00:21:45.250
Try to keep your
fingerprints rooted down.

00:21:45.250 --> 00:21:47.040
If they don't stay down,
that's okay.

00:21:47.040 --> 00:21:50.050
They will eventually
with more of this work.

00:21:50.050 --> 00:21:51.429
But

00:21:53.920 --> 00:21:55.970
intend for them to stay down.

00:21:55.970 --> 00:21:58.820
And then release 
that one nice and slow.

00:21:58.820 --> 00:22:00.240
Plant the left palm,

00:22:00.240 --> 00:22:03.790
turn the right fingertips 
in towards your body

00:22:03.790 --> 00:22:06.330
and same thing
on the other side.

00:22:06.330 --> 00:22:07.799
One way,

00:22:09.120 --> 00:22:10.645
and then the other.

00:22:17.410 --> 00:22:19.500
Alright, after you've gone

00:22:19.500 --> 00:22:21.980
one way and then the other,

00:22:21.980 --> 00:22:23.460
let's bring it back.

00:22:23.460 --> 00:22:26.400
We're gonna walk the
knees in towards each other,

00:22:26.400 --> 00:22:29.200
swing the legs to one
side and come through

00:22:29.200 --> 00:22:31.605
to a cross-legged seat.

00:22:37.270 --> 00:22:40.283
Take your right
hand to your left knee.

00:22:41.460 --> 00:22:44.410
Take your left
hand to your right knee.

00:22:44.410 --> 00:22:47.750
And draw your chin into
your chest and round through.

00:22:47.750 --> 00:22:51.863
Feeling that nice stretch
through the lats, the scaps.

00:22:51.863 --> 00:22:55.341
The weight of 
the head bows over.

00:22:57.830 --> 00:23:00.608
Listen to the
sound of your breath.

00:23:05.280 --> 00:23:08.290
And really feel this nice
stretch in the back of the neck.

00:23:08.290 --> 00:23:11.483
Really up towards the base
of my head. Feels really nice.

00:23:15.470 --> 00:23:16.770
And then

00:23:16.770 --> 00:23:19.070
bring your awareness
to the base of the spine,

00:23:19.960 --> 00:23:22.930
that root chakra,
and we're gonna

00:23:22.930 --> 00:23:25.030
kind of engage muscles there,

00:23:25.030 --> 00:23:25.990
if you know what I mean.

00:23:25.990 --> 00:23:28.380
And from there, we're gonna 
lift up through the spine,

00:23:28.380 --> 00:23:30.280
roll up, roll up, roll up,

00:23:30.280 --> 00:23:33.230
and it as almost as if you're
taking that shirt off, I know,

00:23:33.230 --> 00:23:34.410
salacious.

00:23:34.410 --> 00:23:35.650
And you're, or,

00:23:35.650 --> 00:23:37.390
a nicer way of putting
that would be it's like,

00:23:37.390 --> 00:23:38.670
"Oh, good morning," stretch.

00:23:38.670 --> 00:23:40.480
Opening, opening, opening.

00:23:40.480 --> 00:23:42.170
Through those cactus arms.

00:23:42.170 --> 00:23:45.603
If you want to yawn here,
make any noise, you can.

00:23:47.350 --> 00:23:49.020
And then release.

00:23:49.020 --> 00:23:52.000
Alright, left hand
goes to the right knee.

00:23:52.000 --> 00:23:54.040
Right hand crosses over on top.

00:23:54.040 --> 00:23:57.570
Same thing, chin to chest,
rounding through.

00:23:57.570 --> 00:23:59.520
Closing your eyes.

00:23:59.520 --> 00:24:01.580
Practice is about 
to wrap up here,

00:24:01.580 --> 00:24:03.839
so really close your eyes, 
soften your jaw

00:24:03.839 --> 00:24:06.720
and take a moment with yourself.

00:24:06.720 --> 00:24:09.603
To me, that's what this
beautiful journey is all about.

00:24:11.850 --> 00:24:13.335
Committing

00:24:14.530 --> 00:24:18.643
to that relationship with yourself,
with your breath.

00:24:21.050 --> 00:24:23.680
You might notice
that the head is holding,

00:24:23.680 --> 00:24:24.950
and after a couple of breaths,

00:24:24.950 --> 00:24:27.805
it gets a little heavier
and heavier and heavier.

00:24:33.010 --> 00:24:34.040
And then here we go.

00:24:34.040 --> 00:24:36.363
From the base of the spine,

00:24:37.360 --> 00:24:38.579
draw energy up.

00:24:39.440 --> 00:24:42.720
It's like a little ball of
light or a little snake,

00:24:42.720 --> 00:24:43.570
or just your awareness.

00:24:43.570 --> 00:24:46.210
It comes all the way up
through the abdominals.

00:24:46.210 --> 00:24:49.110
All the way up
through the solar plexus,

00:24:49.110 --> 00:24:51.320
all the way up
as the arms release

00:24:51.320 --> 00:24:54.190
all the way up
through the heart.

00:24:54.190 --> 00:24:56.210
Up through that throat chakra.

00:24:56.210 --> 00:24:59.040
All the way up through
the eyes and third eye.

00:24:59.040 --> 00:25:01.760
And all the way up to the crown,
and we stretch and we yawn,

00:25:01.760 --> 00:25:03.510
maybe cactus arms or

00:25:03.510 --> 00:25:07.540
football goalpost arms, 
if that's your thing.

00:25:07.540 --> 00:25:11.220
And then all the way back down.

00:25:11.220 --> 00:25:12.530
Ground for a second

00:25:12.530 --> 00:25:14.540
by bringing your
fingertips to the earth.

00:25:14.540 --> 00:25:17.280
Close your eyes and
just notice how you feel.

00:25:17.280 --> 00:25:19.040
Take any soft, easy

00:25:19.040 --> 00:25:22.897
movements with the head,
the neck that feels good here.

00:25:26.950 --> 00:25:30.070
Way to go, way to show up.

00:25:30.070 --> 00:25:32.184
Way to listen.

00:25:37.050 --> 00:25:39.280
We'll bring the head
back over the heart.

00:25:39.280 --> 00:25:42.610
Draw the hands together,
prayer position.

00:25:42.610 --> 00:25:45.580
Inhale in deeply.

00:25:45.580 --> 00:25:48.828
Exhale to bow the
head to the heart.

00:25:53.590 --> 00:25:56.223
Remembering the
mantra from yesterday,

00:25:57.720 --> 00:26:00.464
my breath is my anchor.

00:26:00.464 --> 00:26:02.571
My anchor is my breath.

00:26:04.250 --> 00:26:06.660
Whenever you need it,
just tune in to

00:26:06.660 --> 00:26:08.512
that listening.

00:26:11.540 --> 00:26:13.509
It's always there for you.

00:26:22.920 --> 00:26:24.650
We'll see you tomorrow.

00:26:24.650 --> 00:26:25.763
Take good care.

00:26:27.560 --> 00:26:29.302
Inhale lots of love in.

00:26:30.320 --> 00:26:33.010
Exhale lots of
love out to whisper

00:26:33.010 --> 00:26:34.748
Namaste.

00:26:34.748 --> 00:26:38.469
(bright upbeat piano music)