WEBVTT

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- Hello everyone.
Welcome to BREATH,

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your 30 day yoga journey,
I'm Adriene.

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This is Benji and today is Day 5.

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High fives all around.

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If you make it to Day 5,
you can do this whole journey.

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So today we hunker
down and replenish.

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Let's get started.

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(bright upbeat piano music)

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Alright today, we're
going to begin on all fours.

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So come on down to the ground.

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Feel free to
always pad those knees,

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if you need to.

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Spread the fingertips

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and we're gonna take everything

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we've introduced
thus far and kind of

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bring it right into
this beginning moment here

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as you begin to
anchor in your breath.

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Listen to your body and
just notice how you feel.

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Slip into the
role of the observer.

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As you drop the belly,
open the chest,

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inhale to look forward.

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And exhale to
round through the spine.

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Chin to chest, we're beginning

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with a little
spinal flexion today.

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Inhale to drop the belly. 
Look forward.

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And then exhale to
round through the spine.

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Now I'd like for you
to find a little rhythm

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with your breath here,
and when you feel inspired

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go ahead and veer off the
railroad tracks a little bit

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meaning you have the structure.

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Now you can find a
little bit of freedom

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in the form as you tune in

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to the sound of your breath

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and just notice how
you're feeling today.

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You can turn the
fingertips around

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and bring the
circles back into play.

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If you need a little stretch,

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through the hands, 
the wrists, the forearms.

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You can take
Extended Child's Pose.

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Letting go of the day thus far.

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Putting your to-do list on hold.

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And embracing this time

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that we have curved out
for ourselves together.

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Eventually we'll make our
way all the way onto the belly.

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Just kind of
following the feeling nice

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and slow mindfully to the belly.

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Then when you get there,

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I'll invite you
to bring your elbows

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underneath your shoulders.

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Keep the wrists parallel.

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As if there are
two railroad tracks,

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spread the fingertips,
press into the tops of the feet

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root down
through the pubic bone.

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Then draw your
shoulder blades together

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and then down the back

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as you open up through the chest

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and begin to lift the chin

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a little bit without
crunching the back of the neck.

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So keep the neck nice and long.

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Now, try probably won't actually

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get to do this but you
never know, you never know.

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Try to press your
pinky toe under the ground

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as you open up 
through the chest.

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Little grace notes.

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See if you can hug the 
low ribs in in just a bit here

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as we take Sphinx Pose.

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Now find your breath again.

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Pressing into the elbow.

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With your breath, inhale,

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turn to look over 
your right shoulder.

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I like to imagine someone
kissing me on the neck here.

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Hey, why not? And
then come back to center.

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Excuse me, and then
take it to the other side

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as you inhale to the left.

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Get yourself a sweet kiss
on the right side of the neck.

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Thank you very much.

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And then back to center,
big inhale in.

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Exhale, tuck the chin,
curl the toes under,

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lift the knees, forearm Plank.

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Yep, deep breathing here.

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Use your breath to support you.

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Breathe into all four sides

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of the torso or
not here for long.

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Breathe nice, smooth,
deep breaths.

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Don't hold your breath here.

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You got this for three, two,

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and on the one, lower the knees.

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Keep the elbows and arms,

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and hands,
fingertips where they are.

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And you're gonna
send the hips high.

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Keep the knees downlow,

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and then walk
them back, back, back

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'til your spine feels
like it's a slide here.

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Hip creases up high,
we're opening up

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through the sits bones here.

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So butts up and
you can take a peak

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maybe lift your gaze to look

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and see if your
fingertips are coming in

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or your elbows
have gone out wide.

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Best you can work
to maintain these two

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parallel lines lines between
the elbows and the wrists.

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Heart to Earth Pose. 
Big shoulder opener here.

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Big heart opener,
big chest opener.

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Breathing deep.

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Staying nice and rooted
through the hands.

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Conscious of the feet,

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pressing into the
ground best you can.

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One more deep breath in here.

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Nice, then exhale,
slowly lift the elbows up.

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Hug the lower ribs,
lift your chest.

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Come all the way back to
that nice Tabletop Position.

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And then we'll curl
the toes under once again.

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Take a deep breath in.

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Exhale, Downward Facing Dog.

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Take a couple
breaths here, work it out.

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Marrying movement and breath,

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breath and movement.

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Inviting the body,

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the blood, the energy,
the energetic body

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to all be replenished here.

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Alright from here make your
way up to the top of the mat.

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You can take baby steps

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or you can hop.

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Feet hip width apart 
or flushed together, your choice.

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Toes pointing forward.

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Just nice
conscious footing always.

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Bend the knees,
let the upper body drape here.

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Let the head get heavy.

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And find a little sway today,
a little side to side.

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Feeling your weight 
shift on the feet.

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I'm starting to use the sound

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of the breath to
anchor the busy mind.

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And then when you're ready,
bend your knees.

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Tuck your chin and slowly,

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begin to roll it up to standing.

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Take your time.

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And when you arrive, 
Mountain Pose.

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Take a deep breath in.

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And we're gonna squeeze 
the shoulders up to the ears.

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As you exhale, take them back

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and around and down.

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Again big inhale, squeeze
the shoulders up to the ears.

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Stand tall.

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Exhale, back, around and down.

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And one more time just
with the sound of your breath.

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Beautiful, from here,
we're gonna take

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the fingertips forward.

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Cross the right
arm over the left.

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Now from here,
we're at a cross,

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we're gonna bring
the fingertips up

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and then keep the spiral.

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Keep the cross to come

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into what we call Eagle Arms
or Garudasan Arms.

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And if you are confused again,
it's right over left.

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Bring the fingertips up

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and then just keep
wrapping the arms.

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Now there's a high
chance that they won't wrap.

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So we'll just do our best.

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Then we're gonna
lift the chest up here.

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Inhale, lift the elbows up.

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Listen carefully, exhale,
bend the knees

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bend the knees,
send the hips back.

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And we're gonna
round into a little ball.

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So as low as you can go.

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Just do your best.

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Really send your 
weight back into your hips,

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dig into your heels.

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Good, here we go. 
Press into the feet.

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Inhale, stand tall,
lift the elbows.

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Exhale, send the hips back.

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Bend the knees, get down low,
drop your center.

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Drop your weight
into your heels.

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Push your weight 
back into your heels.

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And then inhale, lift up.

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Good. Again, bend the knees.

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Weight back in those heels.

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Send the hips back.

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Round it through chin to chest.

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Again, really send the
weight back into your heels.

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If you fall back that's
alright, we'll catch you.

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Good and then we rise up.

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Little similar to yesterday, 
open the arms,

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open the chest as if
you're waking up in the morning.

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Nice big stretch here.

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Second side, here we go.

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Left arm crosses over the right.

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Fingertips up, we'll
continue to wrap it around.

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And then here we go, 
inhale, lift the elbows,

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lift the chest,
draw your navel in.

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So draw the low ribs

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and the belly button in.
Find that containment.

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And then here we go,
bend the knees,

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send the hips back.

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Send weight into the heels.

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Round it through chin to chest,

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navel draws up and in.

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If you want, 
you can lift the toes here.

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And then here we go,
inhale, stand up tall,

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Lift the elbows.

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Careful not to splay out 
through the ribs too much.

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Keep that
connection to center

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and then here we go back down.

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Bend the knees,
send the hips back.

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Lots of weight in the heels.

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Push the envelope,
navel draws in and out.

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Good and then inhale.

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We lift. Stand up tall.

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Draw energy up from 
the arches of the feet.

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Good, last time chin to chest.
Here we go.

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Bend in the knees,
sending the hips back, squeeze.

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And all the way back up.
Nice.

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Open it up, take a
deep breath in, stretch.

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Deep breath out,
stand up tall Mountain.

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Good, inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale halfway lift,
find length in the neck.

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Hug those low ribs in and up.

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Good, then exhale, 
soften and fold everything.

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Bend the knees, plant the palms.

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Step one foot back then
step the other foot back

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for Plank or Half Plank.

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Root through the fingertips,

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ground down
through the knuckles.

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There's not a lot of
pressure in the wrists here,

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believe it or not.
Now hug the low ribs in.

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The way we also
take care of that

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is by connecting the core, 
right? Engaging the core.

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Reach the heels back, inhale in.

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Exhale, Downward Facing Dog.

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Beautiful. Inhale,
lift the right leg up high.

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Nice and slow, no need to rush.

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Good. Feel it out here.

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Find your breath.

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Inhale, lift the 
right heel a little higher.

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Exhale, slowly shifting forward,
squeeze and lift.

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And then step that
right foot all the way up.

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Good pivot on the back foot.

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Inhale, sweep the fingertips

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forward, up and back. 
Warrior I.

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Exhale, Warrior II,
open it up nice and wide.

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Straighten the front leg.

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Inhale, reach the fingertips
all the way up and back.

00:11:15.810 --> 00:11:17.159
Big stretch.

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And exhale, cartwheel 
it all the way down

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bending in the front knee.

00:11:21.180 --> 00:11:23.913
Pivoting on the back foot.
Coming into your lunge.

00:11:23.913 --> 00:11:27.250
On an inhale, reach the
right fingertips up for a twist.

00:11:27.250 --> 00:11:30.110
Big breath in. 
Big stretch.

00:11:30.110 --> 00:11:31.940
Lots of the energy
in the fingertips.

00:11:31.940 --> 00:11:34.910
Good, then exhale,
bring it back down.

00:11:34.910 --> 00:11:37.670
Nice, plant the palms, 
step it back.

00:11:37.670 --> 00:11:39.303
Plank Pose, inhale in.

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Exhale to Downward Facing Dog.

00:11:42.650 --> 00:11:46.430
Alright, inhale, lift the 
left leg up high, nice and slow.

00:11:46.430 --> 00:11:49.040
Claw through the fingertips.

00:11:49.040 --> 00:11:50.640
Breathe here, check it out.

00:11:50.640 --> 00:11:52.260
Hug into that midline.

00:11:52.260 --> 00:11:54.670
Pressing into both palms evenly.

00:11:54.670 --> 00:11:56.077
Good. On your next breath in,

00:11:56.077 --> 00:11:58.330
lift the left heel 
a little higher.

00:11:58.330 --> 00:12:00.380
Then exhale, shift it
forward with control.

00:12:00.380 --> 00:12:02.950
Nice and easy, step it up.

00:12:02.950 --> 00:12:05.220
When you're ready
pivot on the back foot.

00:12:05.220 --> 00:12:06.640
Front knee has
been we're anchored

00:12:06.640 --> 00:12:08.800
through the outer
edge of that back foot.

00:12:08.800 --> 00:12:10.920
Inhale, sweep the
fingertips forward,

00:12:10.920 --> 00:12:13.170
up and back Warrior I.

00:12:13.170 --> 00:12:16.600
Ah! Good, exhale, Warrior II.

00:12:16.600 --> 00:12:18.590
Open it up to the right.

00:12:18.590 --> 00:12:19.800
Pull the pinkies back.

00:12:19.800 --> 00:12:22.520
Remember head over heart,
heart over pelvis here.

00:12:22.520 --> 00:12:24.113
Nice bend in that front knee.

00:12:25.230 --> 00:12:27.440
Now inhale,
straighten the front leg.

00:12:28.850 --> 00:12:30.320
Lengthen through
the left side waist

00:12:30.320 --> 00:12:33.670
as you reach back nice and
long in the back of the neck.

00:12:33.670 --> 00:12:35.410
Good, then exhale. 
Have fun here!

00:12:35.410 --> 00:12:37.763
Cartwheel it all the way down.

00:12:38.740 --> 00:12:40.740
Back to your lunge.

00:12:40.740 --> 00:12:41.740
Pivot on the back foot

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and on your next
breath in with energy

00:12:43.600 --> 00:12:45.860
in the left fingertips,
reach up towards the sky.

00:12:45.860 --> 00:12:48.808
Big replenishing twist here.

00:12:49.700 --> 00:12:52.460
Good. On an exhale,
bring it back down.

00:12:52.460 --> 00:12:55.259
Plank Pose or Half Plank.

00:12:55.259 --> 00:12:57.410
This time inhale,
look forward, shift forward.

00:12:57.410 --> 00:13:00.170
Exhale all the way to the belly.

00:13:00.170 --> 00:13:03.300
Inhale for Cobra, Bhujangasan.

00:13:03.300 --> 00:13:05.900
And exhale to
soften and release.

00:13:05.900 --> 00:13:09.080
Inhale to press up
to Plank or all fours.

00:13:09.080 --> 00:13:11.310
And exhale to your
Downward Facing Dog.

00:13:11.310 --> 00:13:14.590
For this Downward Dog,
turn your toes inward.

00:13:14.590 --> 00:13:17.030
So we have like
a pigeon toed dog

00:13:17.030 --> 00:13:18.090
and notice what that does.

00:13:18.090 --> 00:13:22.800
You can use your eyeballs
here to see what that does

00:13:22.800 --> 00:13:24.330
with the ankles, the shins,

00:13:24.330 --> 00:13:26.580
the knees, the thighbone,
the femur,

00:13:26.580 --> 00:13:28.676
and then those hip creases.

00:13:30.250 --> 00:13:31.910
Beautiful.

00:13:31.910 --> 00:13:34.390
Now we'll straighten it

00:13:34.390 --> 00:13:36.160
out just a bit but maybe keep

00:13:36.160 --> 00:13:38.420
a little bit of inner rotation.

00:13:38.420 --> 00:13:40.610
So the toes are
turned in just a bit.

00:13:40.610 --> 00:13:44.656
So that inner thigh, the thigh 
bone can internally rotate.

00:13:45.670 --> 00:13:46.810
Alright, let's
get off the hands.

00:13:46.810 --> 00:13:48.780
Bend the knees,
inhale to look forward.

00:13:48.780 --> 00:13:50.430
Exhale, to make
your way to the top.

00:13:50.430 --> 00:13:54.490
You can step, you can hop.
You can Do-Si-Do. Grape vine.

00:13:54.490 --> 00:13:56.170
Inhale to lift up halfway.

00:13:56.170 --> 00:13:58.560
When you get there,
follow your breath.

00:13:58.560 --> 00:14:01.770
Exhale to soften and fold in.

00:14:01.770 --> 00:14:03.150
Good, root to rise here.

00:14:03.150 --> 00:14:04.810
Ground through the feet,
spread the fingertips.

00:14:04.810 --> 00:14:06.750
Inhale, reach high towards the sky.

00:14:06.750 --> 00:14:08.996
Big breath, big stretch.

00:14:08.996 --> 00:14:11.670
And exhale, bring the palms together

00:14:11.670 --> 00:14:13.960
and slowly slide
them down to your heart.

00:14:13.960 --> 00:14:14.880
Relaxing your shoulders.

00:14:14.880 --> 00:14:18.210
As you do so close your eyes
and just observe the breath.

00:14:18.210 --> 00:14:20.220
Notice how you feel.

00:14:20.220 --> 00:14:22.370
Try not to fidget here.

00:14:23.711 --> 00:14:25.830
I know it's hard and
if you do, it's all good.

00:14:25.830 --> 00:14:27.800
You know, you do you.
Take care of you,

00:14:27.800 --> 00:14:31.012
but just, right, we just want
to bring, awareness to that.

00:14:32.240 --> 00:14:34.603
Alright, inhale in.

00:14:34.603 --> 00:14:36.120
Exhale, keep the hands 
where they are.

00:14:36.120 --> 00:14:38.640
You're gonna bend the
knees and the hips back.

00:14:38.640 --> 00:14:40.320
We've already been here before.

00:14:40.320 --> 00:14:42.100
Feet are together,
really together this time.

00:14:42.100 --> 00:14:44.401
So walk them together 
if they are not already.

00:14:44.401 --> 00:14:46.890
Send the hips back and we're 
just gonna shift our weight

00:14:46.890 --> 00:14:49.690
a little front and back
so that we can eventually

00:14:49.690 --> 00:14:53.530
start to really feel
what it's like to send,

00:14:53.530 --> 00:14:55.190
kind of can be scary at first,

00:14:55.190 --> 00:14:57.630
to send a lot of
weight into the heels.

00:14:57.630 --> 00:15:00.050
In fact, you might
challenge yourself,

00:15:00.050 --> 00:15:02.019
by lifting your toes here.

00:15:03.450 --> 00:15:05.750
Really keeping that connection,

00:15:05.750 --> 00:15:09.650
to all four corners of the feet.
Samasthiti!

00:15:10.786 --> 00:15:12.360
And then lowering the toes,

00:15:12.360 --> 00:15:15.010
sinking down a
little lower if you got it.

00:15:15.010 --> 00:15:16.500
Alright, check it out.

00:15:16.500 --> 00:15:20.233
Inhale in. Exhale, draw
the shoulder blades together.

00:15:21.380 --> 00:15:22.810
Inhale in again.

00:15:22.810 --> 00:15:24.850
Exhale, take your 
right elbow over

00:15:24.850 --> 00:15:27.003
towards your left knee.

00:15:28.130 --> 00:15:30.440
Now work to anchor right elbow

00:15:31.630 --> 00:15:34.690
on the outside
of your left thigh.

00:15:34.690 --> 00:15:35.930
And then take your bottom hand.

00:15:35.930 --> 00:15:37.410
Your right hand to a fist.

00:15:37.410 --> 00:15:40.640
Use your top hand to
grow long through the spine.

00:15:40.640 --> 00:15:43.070
Maybe sink a little lower.

00:15:43.070 --> 00:15:45.160
Breathe into your belly.
You got this.

00:15:45.160 --> 00:15:46.998
Squeeze the legs together.

00:15:48.920 --> 00:15:50.400
Good, then slowly release.

00:15:50.400 --> 00:15:52.730
Straighten the legs.
Careful not to lock the knees.

00:15:52.730 --> 00:15:55.100
Let the head hang forward.

00:15:55.100 --> 00:15:57.210
Standing Forward Fold, 
Uttanasana.

00:15:57.210 --> 00:15:58.864
Take a deep breath in.

00:15:59.464 --> 00:16:01.683
Long breath out.

00:16:01.683 --> 00:16:03.060
Palms come together.

00:16:03.060 --> 00:16:06.600
We reset by
bringing the hips back.

00:16:06.600 --> 00:16:08.855
Just a little hair toss.

00:16:11.792 --> 00:16:13.787
Uttanasan, palms together.

00:16:13.787 --> 00:16:15.200
Second side, here we go.

00:16:15.200 --> 00:16:17.760
For the twist, inhale,
draw the shoulders,

00:16:17.760 --> 00:16:19.130
shoulder blades together.

00:16:19.130 --> 00:16:20.733
Exhale sink, a little lower.

00:16:21.830 --> 00:16:24.900
Good inhale send the
outer edge of the left arm

00:16:24.900 --> 00:16:27.530
now to the outer
edge of the right knee.

00:16:29.700 --> 00:16:31.410
Bottom hand becomes a fist.

00:16:31.410 --> 00:16:33.160
Use the top hand and press here.

00:16:33.160 --> 00:16:35.780
As you rotate the chest,

00:16:35.780 --> 00:16:37.840
the heart, opening
up towards the right

00:16:37.840 --> 00:16:40.330
maybe even up towards the sky.

00:16:40.330 --> 00:16:43.340
Finding length in the spine,
dropping your bum,

00:16:43.340 --> 00:16:45.080
holding onto your center.

00:16:45.080 --> 00:16:47.480
Breathing deep here.

00:16:47.480 --> 00:16:48.790
Inhale in.

00:16:48.790 --> 00:16:51.400
And exhale,
let everything go.

00:16:51.400 --> 00:16:54.890
Awesome. Inhale, halfway lift.

00:16:54.890 --> 00:16:57.230
Nice long, beautiful neck.

00:16:57.230 --> 00:16:59.190
And then exhale to soften.

00:16:59.190 --> 00:17:02.060
Let it all go. Nice work.

00:17:03.390 --> 00:17:04.960
Bend the knees, plant the palms.

00:17:04.960 --> 00:17:08.520
Step one foot
back then the other.

00:17:08.520 --> 00:17:11.400
Plank Pose.
Inhale in here.

00:17:11.400 --> 00:17:14.950
Exhale, hips up high and back,
Downward Facing Dog.

00:17:14.950 --> 00:17:18.700
So for this last bit of action,

00:17:18.700 --> 00:17:20.300
we're gonna walk the feet

00:17:20.300 --> 00:17:22.410
up to shorten the dog just a bit.

00:17:22.410 --> 00:17:23.770
And the heels
can be super lifted.

00:17:23.770 --> 00:17:26.313
No worries there.
Knees can be bent.

00:17:31.250 --> 00:17:34.000
Then we'll press
into both palms evenly,

00:17:34.000 --> 00:17:35.330
we're gonna hug the low ribs in

00:17:35.330 --> 00:17:38.460
and we're gonna practice
just lifting our right hand.

00:17:38.460 --> 00:17:40.160
And it's not about
doing it and mastering it,

00:17:40.160 --> 00:17:43.000
it's about what needs to
happen to maintain balance

00:17:43.000 --> 00:17:45.650
when we throw
ourselves insanely off balance

00:17:45.650 --> 00:17:47.857
by lifting the right hand.

00:17:48.750 --> 00:17:50.810
Good, and then place it back down.

00:17:50.810 --> 00:17:52.800
Lift the left hand,
see what happens.

00:17:52.800 --> 00:17:55.530
And you just kind
of go off the course

00:17:55.530 --> 00:17:57.283
and then come back to center.

00:17:58.200 --> 00:17:59.763
Your breath has to change.

00:18:01.020 --> 00:18:04.082
We're building strength.

00:18:04.082 --> 00:18:06.790
Looking at our patterns.

00:18:06.790 --> 00:18:08.690
We're looking at who we are.

00:18:08.690 --> 00:18:10.990
And then bring 
the left hand back.

00:18:10.990 --> 00:18:13.600
One more time, this is it guys. 
Stick with me.

00:18:13.600 --> 00:18:16.160
Right hand lifts. You can
stay here experimenting

00:18:16.160 --> 00:18:18.040
or you can take
it to the outer edge

00:18:18.040 --> 00:18:20.930
of the left thigh, left shin,

00:18:20.930 --> 00:18:22.670
or maybe even to the left ankle.

00:18:22.670 --> 00:18:24.180
And then we'll
press into the left palm

00:18:24.180 --> 00:18:25.370
and turn to look underneath

00:18:25.370 --> 00:18:27.313
our left armpit chest.

00:18:28.560 --> 00:18:31.364
Breathing deep here
in this Down Dog twist.

00:18:32.440 --> 00:18:33.824
And then releasing.

00:18:33.824 --> 00:18:35.160
Taking it to the other side.

00:18:35.160 --> 00:18:37.680
Take a little break in
between if you need to.

00:18:37.680 --> 00:18:40.870
Grabbing the outer
edge of the right shin,

00:18:40.870 --> 00:18:42.440
right calf, right ankle.

00:18:42.440 --> 00:18:44.730
And then using
this just like we did

00:18:44.730 --> 00:18:46.450
in that Uttanasana twist to

00:18:46.450 --> 00:18:49.420
find length in
the spine and rotate.

00:18:49.420 --> 00:18:51.010
Turning our gaze
to look underneath

00:18:51.010 --> 00:18:52.360
the right armpit chest.

00:18:52.360 --> 00:18:53.530
This is challenging, guys.

00:18:53.530 --> 00:18:58.339
So just use this
opportunity to explore, to learn.

00:18:59.067 --> 00:19:00.934
Breathe into your belly.

00:19:02.390 --> 00:19:06.410
And then slowly release.
Awesome work.

00:19:06.410 --> 00:19:08.630
We're gonna walk
the feet back out.

00:19:08.630 --> 00:19:09.790
Draw the navel up and in.

00:19:09.790 --> 00:19:12.220
Shift to a Plank Pose, inhale in.

00:19:12.220 --> 00:19:14.567
And exhale, all the 
way to the ground.

00:19:15.570 --> 00:19:17.600
And then we're gonna
walk the feet together.

00:19:17.600 --> 00:19:18.970
Squeeze the legs together

00:19:18.970 --> 00:19:21.160
as if they were now one leg.

00:19:21.160 --> 00:19:22.860
Press the pubic bone
down into the earth,

00:19:22.860 --> 00:19:25.533
press the tops of the
foot down into the earth.

00:19:26.414 --> 00:19:28.220
And we're gonna
introduce the fingertips

00:19:28.220 --> 00:19:32.200
behind the tail for a
little Locus variation.

00:19:32.200 --> 00:19:34.560
So knuckles are gonna
draw down towards the heels

00:19:34.560 --> 00:19:36.170
as you open up
through the chest.

00:19:36.170 --> 00:19:38.110
Inhale, just keep 
it nice and low.

00:19:38.110 --> 00:19:40.280
We don't need to
push or press here.

00:19:40.280 --> 00:19:42.045
Breathe into your belly.

00:19:43.000 --> 00:19:44.920
Draw the
shoulder blades together.

00:19:44.920 --> 00:19:47.060
Open up through the chest.

00:19:47.060 --> 00:19:49.390
And then maybe we lift
the chin just a little bit

00:19:49.390 --> 00:19:51.070
pulling back a little bit

00:19:51.070 --> 00:19:52.430
so that we're
not crunching here.

00:19:52.430 --> 00:19:53.960
You can even
hear how this changes

00:19:53.960 --> 00:19:56.910
my voice so it's definitely 
gonna change the flow

00:19:56.910 --> 00:20:00.570
of breath and prana, energy.

00:20:00.570 --> 00:20:04.699
Stay here or option
to inhale in.

00:20:04.699 --> 00:20:07.960
Exhale. 
Inhale, lift the legs.

00:20:07.960 --> 00:20:09.480
Exhale, maintain.

00:20:10.360 --> 00:20:12.295
Breathing deep here.

00:20:14.150 --> 00:20:15.130
Tuck the chin again.

00:20:15.130 --> 00:20:17.670
Careful not to crunch
on the back of the neck.

00:20:17.670 --> 00:20:21.970
One nice long line from the
crown of the head to the tail.

00:20:21.970 --> 00:20:23.373
Breathing deep here.

00:20:24.430 --> 00:20:26.420
Inhale in one last breath.

00:20:26.420 --> 00:20:28.580
And then use your exhale,

00:20:28.580 --> 00:20:31.470
follow that breath as
you bring it all the way down.

00:20:31.470 --> 00:20:33.520
You're gonna bring
the palms together

00:20:33.520 --> 00:20:35.410
and rest your head on the palms

00:20:35.410 --> 00:20:36.930
as if they were a pillow.

00:20:36.930 --> 00:20:38.970
Bring the not as if
they were a pillow.

00:20:38.970 --> 00:20:40.568
Let that be your pillow. 
(laughs)

00:20:40.568 --> 00:20:42.830
And then bring the
big toes together.

00:20:42.830 --> 00:20:45.957
Let the heels splay out.

00:20:46.719 --> 00:20:48.447
And take a rest.

00:20:49.780 --> 00:20:51.799
Close your eyes.

00:20:55.332 --> 00:20:56.821
And feel your breath.

00:20:56.821 --> 00:20:59.035
Feel your belly on the earth.

00:21:02.320 --> 00:21:05.018
Again, close your eyes,
soften your jaw.

00:21:06.490 --> 00:21:08.747
Feel your breath.

00:21:13.069 --> 00:21:16.573
And then turn to the 
other ear or the other side.

00:21:18.190 --> 00:21:21.523
Relaxing a little bit more.

00:21:24.007 --> 00:21:30.260
Remembering that, yes, 
big twists, good exercise,

00:21:31.310 --> 00:21:33.410
eating healthy, nourishing foods

00:21:33.410 --> 00:21:35.720
all these things so replenishing.

00:21:35.720 --> 00:21:38.760
But also rest, right?

00:21:38.760 --> 00:21:42.483
Nice rest to balance it out.

00:21:44.930 --> 00:21:46.840
Alright, bring the
head back to center

00:21:46.840 --> 00:21:48.410
for the rest of this.

00:21:48.410 --> 00:21:50.770
I'm gonna guide us to 
move as if we were in water.

00:21:50.770 --> 00:21:52.790
I know that's crazy,
but just hear me out.

00:21:52.790 --> 00:21:55.410
So we're gonna
slowly slide the hands

00:21:55.410 --> 00:21:56.610
underneath the shoulders.

00:21:56.610 --> 00:21:59.360
Curl the toes under
as if you're moving

00:21:59.360 --> 00:22:02.040
through water your
gonna press all the way up.

00:22:02.878 --> 00:22:06.010
Walk the knees
underneath the hips,

00:22:06.010 --> 00:22:08.380
swing the legs
to one side. Whoa!

00:22:08.380 --> 00:22:10.809
Catch a wave, inhale.

00:22:12.354 --> 00:22:16.950
Exhale, slowly make 
your way back to this seat

00:22:16.950 --> 00:22:19.269
you may remember.

00:22:21.742 --> 00:22:24.762
Close your eyes, 
sit up nice and tall.

00:22:34.270 --> 00:22:36.399
And observe your breath.

00:22:40.170 --> 00:22:42.050
And if it feels right,
lift the corners

00:22:42.050 --> 00:22:45.123
of the mouth just a bit,
because you did it.

00:22:46.330 --> 00:22:48.583
You showed up here today.

00:22:49.940 --> 00:22:51.410
And I really do believe that

00:22:51.410 --> 00:22:52.900
a little goes a long way

00:22:54.020 --> 00:22:57.680
and that the daily
practice really pays off

00:22:57.680 --> 00:23:02.070
and the daily living,
helping us replenish

00:23:03.070 --> 00:23:05.530
that which needs
to be replenished

00:23:05.530 --> 00:23:07.030
so that we can feel good,

00:23:07.920 --> 00:23:10.311
so that we can know

00:23:10.311 --> 00:23:13.400
or have a sense of who we are.

00:23:14.260 --> 00:23:16.874
And so that we can
show up and serve.

00:23:18.960 --> 00:23:20.880
Palms together.

00:23:20.880 --> 00:23:22.280
Lift your heart 
to your thumbs.

00:23:22.280 --> 00:23:24.480
Take a deep breath in.

00:23:24.480 --> 00:23:26.519
That's it, folks.
Let's exhale, bow.

00:23:26.519 --> 00:23:30.072
Head to heart and whisper,

00:23:30.072 --> 00:23:31.052
Namaste.

00:23:32.332 --> 00:23:36.535
(bright upbeat piano music)