WEBVTT

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- What's up, gorgeous people?

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Welcome to BREATH,
your 30 day yoga journey.

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I'm so glad you're here.

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It's Day 9.

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And today, we seek Balance.

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Let's get started.

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(bright upbeat piano music)

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Alright, welcome back.

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Let's start in a nice,
comfortable seat.

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We are gonna move today.

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But we're gonna
ease into the practice,

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kind of connecting
the dots from yesterday.

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It's low to the ground practice

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with a nice calming breath,
alternate nostril breathing.

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Balancing the left and
the right side of the brain

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and left and
right side of the body.

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So sit up nice and tall.

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Take a deep
breath in both nostrils.

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And use your exhale
to really land here.

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Just relax the shoulders.

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Good.

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Then we'll take the right thumb.

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Bring it to the right nostril.

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Hang with me.

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We're gonna inhale in
through the left nostril.

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Then at the top, you pause,
retain the breath

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and seal the left
nostril with the middle finger

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or the ring finger, your choice.

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And then exhale out
through the right nostril.

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This takes a second to get
if you're new to the practice,

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so be patient with yourself.

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Inhale in through
the right nostril.

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You got it.

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Sit up nice and tall.

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At the top of the breath,
you pause, retain the breath.

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And this is where
we seal and switch.

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And then exhale out
through the left nostril.

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Just learning the pattern here.

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Inhale in through
the left nostril.

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Pause at the top, 
hold the breath, retain.

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Switch and seal and 
exhale out through the right.

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Inhale in through the right.

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Pause at the top, 
switch and seal.

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And exhale through the left.

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Alright, so as we
get this pattern,

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you can begin to
close your eyes,

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inhaling in
through the left nostril.

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Big sip of air.

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Pause at the top, heart's lifted.

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Switch and seal,
exhale through the right.

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Inhale in through the right.

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At the top of the breath,
pause, switch,

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seal and exhale
through the left.

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Inhale through the right.

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Long, smooth breath.

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At the top of the breath,
pause, switch and seal,

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and then slow
exhale out the right.

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Inhale through the right.

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Pause at the top, 
switch and seal.

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Exhale through the left.

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Last round, inhale in.

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Pause, switch and seal and

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slow exhale through the right.

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Slow, inhale through the right.

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Take in as much air as you can.

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Switch, seal and
exhale through the left.

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At the bottom of that breath,

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release your hand
back to your lap.

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Close your eyes, breathe
in through both nostrils.

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And exhale
through both nostrils.

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Just take a second.
Notice how you feel.

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Then bat thine eyelashes open.

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(chuckles)

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And let's take this energy,

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this kind of focus
with us onto all fours.

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If you feel calm, 
a little sleepy, don't worry.

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We're not gonna move
too fast right away.

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Alright, once
you're on all fours,

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of course always feel free
to pad the knees, if you like.

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Bring the feet, 
the toes together, excuse me,

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bring the knees as
wide as the yoga mat.

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Walk the hands out
underneath the shoulders,

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from underneath the
shoulders just a bit.

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Then inhale, we're gonna 
come forward with the chest.

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Exhale, we're gonna 
move in a circle,

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come around through
Extended Child's Pose.

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This is the exhale,
exhale, exhale.

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And then inhale,

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grip the fingertips as you
slide it forward, look forward.

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Exhale, round it through,

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and down into that
Extended Child Pose.

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And then inhale, back up.

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So once you have the pattern,
follow your breath.

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And then you can
kind of work it out

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with the spine a little bit,

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finding little moments
to maybe drop the belly

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as you come forward,

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and round the spine
as you transition back.

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And then allowing
the belly to drop again

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as you come forward.

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So we're kind of
working individually

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to create a little more flexibility,

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flexion in the spine.

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And then reverse the circle.

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Keep the fingertips rooted.

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Keep the tops of the
feet grounding down.

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Always working from the
ground up as we play here.

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Going to be important
as we start to balance

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and push our
balance a little bit more.

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Push the envelope.

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Alright, the next 
time you're up,

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walk the knees
underneath the hips.

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Let's go ahead and turn
the upper arms out just a bit

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and widen the
stance of the hands.

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Make sure your
fingertips are spread

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super-wide like starfish.

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Then we'll curl the toes under,
inhale in and exhale,

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hips up high and back for
your Downward Facing Dog.

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Take a couple seconds
here to pedal it out.

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One leg and then the other

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as you claw
through your fingertips.

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Taking that
pressure out of the wrists.

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Melting the heart back.

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Remember to lift 
the hip creases

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up, up, up towards the sky.

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And then bend your knees.

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Carve a line with
your nose to look forward

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and step your way up to the top.

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Feet together or hip
width apart, your choice.

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Allow the weight of
the head to relax over.

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Take three to five breaths here.

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Rooting down through all
four corners of the feet.

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Nice, long breaths.

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Promoting healthy blood flow.

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Great, then we'll draw the
hands to the waistline here.

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Draw the shoulder blades
together and root to rise,

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slowly press into your feet.

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Lead with your heart as
you come up to standing.

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Lift your heart.

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Stand up nice and tall.

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Elbows are
pulling back again here.

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Now we're gonna
start to really imagine

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this beautiful

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play between opposites.

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So in Mountain Pose,
we've mentioned this before,

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but we're drawing
energy up from the earth.

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And I like to really
give myself the visual.

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Keep doing this. (chuckles)

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The visual of energy
rising through the front body.

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So it really helps
me come into alignment.

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I bring my hip points forward,

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or even up is a good way 
to put it, help you find this

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lift up through the front.

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And then in the back, you
can even use your thumbs here

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to kind of pull you down,
dig through the heels.

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And we're playing with
this kind of sun energy

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and this moon energy,
or in yoga,

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we call it Sthira and Sukha.

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So the stability
and the strength

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married with the ease, right?

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Or the softness
or even the grace.

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So marrying effort with ease.

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The lift and the ground.

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Just some little
food for thought

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as we continue our journey here.

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Alright, from here, we're
gonna keep all of this in mind

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lifting through the front,
grounding through the back

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as you shift your
weight to your left foot.

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Inhale, imagine you have
a little marionette string

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on your right knee.

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We're gonna lift
the right knee up

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and see if we can
play here a little bit

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in a standing
one-legged Mountain Pose.

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Standing One-Legged Tadasana.

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Then you can take your gaze
downward to focus on a point.

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Find a little Drishti, 
as we call it in the practice,

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to gaze upon, to help
you hold this balance.

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Building strength
in that hip flexor.

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Good, and then
slowly release it.

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Try to keep that lift
up from the pelvic floor.

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All this work with your energy.

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Helping to support you as you

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shift your weight 
to your right foot.

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Imagine that
string lifting you up

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on your left knee cap there.

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Flex your left foot,

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Standing One-Legged
Tadasana on the left side.

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Again, use that
focal point to help you

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with your stability here.

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The belly's not soft here.
We know what to do.

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Draw the navel in and up,
hug the low ribs in.

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Lengthen through
the back of the neck,

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putting it all into play.

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Deep breath in.

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Good, then slowly
exhale and release it down.

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Let's let it go.

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Drop the fingertips 
down to come up.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, palms come
together and slice right down

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through the midline as you
come into your Forward Fold.

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Beautiful.

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Inhale, send the fingertips
back as you lift up halfway.

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So this time, we're
coming into airplane arms

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for our halfway lift.

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See if you can draw the
shoulder blades together

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to open up through
the chest and the pecs.

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Good, take a breath here.

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Maybe even catch a
little wave, rise up.

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And then exhale, 
float it down, Forward Fold.

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Good, plant the palms.

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Step just the right leg back,
just the right leg.

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We're gonna come up
into a high lunge.

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You know you could always lower
that left knee to the earth.

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Both options are great.

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Inhale to sweep the arms up.

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Pull the right
hip crease back here.

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Good, then exhale.

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Bend the elbows,
lift your chest.

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Look up towards the sky.

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Good, so we're here 
or we're here with

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the knee on the ground.

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Excellent, inhale.

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Reach the fingertips back up.

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Exhale, wiggle the fingertips,
rain it down.

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Come into that twist,
we know it well.

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Inhale, we reach the
right fingertips up.

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Breathe into your belly.

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Exhale, plant the palms.

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Step the back foot,
listen carefully, up halfway.

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Heel can stay lifted here,

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but eventually, you
wanna work to bring it down.

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Left toes are pointed

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towards the front
left corner of the mat.

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Right knee can stay bent
as generously as you need.

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This is a tricky one.

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But eventually, we'll work 
to create length there.

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So pop up onto
the fingertips here.

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If you have blocks, this
is a great place to use them.

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We're coming into a
little pure Pyramid Posture.

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This can be tricky, 
breathe deep.

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To challenge yourself here,

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you can bring the
hands to the waistline.

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Draw the elbows back,
shoulder blades together.

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Beautiful.

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Now create a
nice flat back here.

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And then we'll fold it all in,
fingertips on the earth.

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Or to challenge yourself, you
can grab the calf or the ankle

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and draw the nose
towards the knee.

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This is a lot so 
I'm just giving you options.

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Keep the left
inner thigh engaged.

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This is the good stuff though.

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Deep breath.

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Exhale to release.

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Lift the back heel, bend
both knees, plant the palms.

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Step the left toes back first,

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then the right
foot all the way back.

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Plank Pose or Half Plank.

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Good, inhale in, shift forward.

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Exhale all the way to the belly.

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Inhale for Cobra.

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And exhale to release.

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Inhale to all fours or
Plank Pose, your choice.

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Exhale Downward Facing Dog.

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Inhale in deeply here.

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And exhale completely.

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Alright, here we go.

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Step the left
foot all the way up.

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Nice high lunge,

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always can lower that
back knee to the earth.

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Squeeze the
inner thighs together.

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Front knee over front ankle.

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Inhale, sweep the fingertips 
forward, up, and back.

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Right heel's reaching back
if the back knee is lifted.

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Navel is drawing in and up.

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Inhale, carve a line
with your nose to look up.

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Exhale, bend the elbows,
lift your chest.

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Beautiful.

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Inhale to reach it
all the way back up.

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And exhale to
wiggle the fingertips.

00:14:18.100 --> 00:14:20.290
Slowly bring it back down.

00:14:20.290 --> 00:14:21.600
Alright, here we go.

00:14:21.600 --> 00:14:23.150
Nice and slow, in control.

00:14:23.150 --> 00:14:25.723
Step the back
foot up about halfway.

00:14:26.870 --> 00:14:29.540
Right toes point towards the
front right corner of the mat.

00:14:29.540 --> 00:14:33.230
We can keep a slight bend in
both knees, working towards,

00:14:33.230 --> 00:14:36.483
though, eventually
creating length, straightening.

00:14:37.470 --> 00:14:39.470
Left hip crease is pulling back.

00:14:39.470 --> 00:14:41.610
We can pop up on
the fingertips here

00:14:41.610 --> 00:14:44.882
or use our blocks or
books work great too.

00:14:46.890 --> 00:14:49.733
Beautiful, I'm engaging
through my right inner thigh.

00:14:50.760 --> 00:14:53.265
Again, pulling that
left hip crease back.

00:14:55.010 --> 00:14:55.950
Great.

00:14:55.950 --> 00:14:57.000
To challenge yourself,

00:14:57.000 --> 00:14:59.430
you can draw the
hands to the waistline,

00:14:59.430 --> 00:15:01.766
draw the
shoulder blades together.

00:15:04.289 --> 00:15:07.080
And then inhale, come to
a nice flat back position.

00:15:07.080 --> 00:15:09.650
Hug those low
ribs in, you got this.

00:15:11.100 --> 00:15:14.360
And then exhale, fold it down.

00:15:14.360 --> 00:15:17.590
Fold inward, fingertips can
stay on the mat or the blocks

00:15:17.590 --> 00:15:19.410
or now you can
challenge yourself

00:15:19.410 --> 00:15:23.542
by grabbing the back of
the ankle or the calf here.

00:15:24.470 --> 00:15:26.520
Maybe nose towards the knee.

00:15:29.710 --> 00:15:30.789
Balance.

00:15:32.000 --> 00:15:33.920
Inhale in deeply.

00:15:33.920 --> 00:15:36.750
Exhale, bend both knees,
lift your back heel.

00:15:36.750 --> 00:15:38.870
Step the right foot all
the way back, way back.

00:15:38.870 --> 00:15:40.183
Step the left foot back.

00:15:41.250 --> 00:15:43.350
Inhale in, shift forward,
look forward.

00:15:43.350 --> 00:15:46.930
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:15:46.930 --> 00:15:49.489
Use your inhale to
open your heart here.

00:15:50.450 --> 00:15:52.990
Then use your exhale
to make your way back

00:15:52.990 --> 00:15:54.450
to Downward Facing Dog.

00:15:54.450 --> 00:15:55.430
Awesome work.

00:15:55.430 --> 00:15:57.062
Inhale in deeply here.

00:15:58.280 --> 00:16:00.227
Exhale, let it go.

00:16:00.227 --> 00:16:02.750
Inhale to look to
the top of your mat.

00:16:02.750 --> 00:16:05.960
Exhale to make your way
to the top of your mat.

00:16:05.960 --> 00:16:10.010
Inhale, halfway lift
with airplane arms.

00:16:10.010 --> 00:16:13.320
And exhale, Forward Fold.
Let it all go.

00:16:13.320 --> 00:16:16.350
Good, bring the hands to
the waistline once again.

00:16:16.350 --> 00:16:18.123
Here we go.
Root to rise.

00:16:18.123 --> 00:16:20.039
Inhale, come all the way up.

00:16:20.990 --> 00:16:23.040
Exhale, find that connection.

00:16:23.040 --> 00:16:24.750
Downward energy
through the back,

00:16:24.750 --> 00:16:26.480
upward energy through the front.

00:16:26.480 --> 00:16:27.810
Lift the right knee.

00:16:27.810 --> 00:16:29.930
Standing One-Legged Tadasana.

00:16:29.930 --> 00:16:31.500
Keep the hands on the waistline

00:16:31.500 --> 00:16:34.800
or we'll reach the fingertips
all the way up to the sky.

00:16:34.800 --> 00:16:35.633
What!

00:16:36.820 --> 00:16:40.080
If you fall, we'll catch you.

00:16:40.080 --> 00:16:40.970
Don't worry.

00:16:40.970 --> 00:16:43.247
Just come right
back to the practice.

00:16:45.938 --> 00:16:47.620
Good, so hands are
on the waistline here

00:16:47.620 --> 00:16:49.720
or fingertips are reaching.

00:16:49.720 --> 00:16:52.510
Wherever you are,
we're gonna go on a little ride.

00:16:52.510 --> 00:16:53.920
inhale in.

00:16:53.920 --> 00:16:55.780
Exhale, slow and steady.

00:16:55.780 --> 00:16:59.320
We're gonna send the
right foot all the way back.

00:16:59.320 --> 00:17:01.280
Right toes can
actually stay on the ground

00:17:01.280 --> 00:17:03.520
for this whole journey, right?

00:17:03.520 --> 00:17:06.520
We're working here, building
strength in that left glute,

00:17:06.520 --> 00:17:08.730
left thigh, core,

00:17:08.730 --> 00:17:13.590
and just a sensibility of
being able to balance oppositions

00:17:13.590 --> 00:17:17.080
so that we can stay centered.

00:17:17.080 --> 00:17:18.690
So don't worry
about the posture.

00:17:18.690 --> 00:17:19.700
Focus on the process.

00:17:19.700 --> 00:17:21.870
You can keep the
big toe on the ground

00:17:21.870 --> 00:17:24.330
or maybe the back
foot's all the way.

00:17:24.330 --> 00:17:28.510
Fingertips reaching forward
or hands on the waistline.

00:17:28.510 --> 00:17:33.045
Little Warrior III variation.

00:17:35.530 --> 00:17:38.680
Dial the right toes
down or point the toes,

00:17:38.680 --> 00:17:40.530
yogi's choice here.

00:17:40.530 --> 00:17:42.210
Soft bend on that standing leg.

00:17:42.210 --> 00:17:43.892
We're opening the heart.

00:17:47.830 --> 00:17:50.970
Good. And then maybe 
add airplane arms here

00:17:50.970 --> 00:17:53.313
for one more cycle of breath in.

00:17:54.500 --> 00:17:55.773
And out.

00:17:56.460 --> 00:17:58.620
Then hands come
back to the waistline.

00:17:58.620 --> 00:18:01.860
We bring the right
foot all the way back in

00:18:01.860 --> 00:18:03.920
and switch to the other side.

00:18:03.920 --> 00:18:06.434
Here we go.
Inhale, lift the left knee up.

00:18:07.735 --> 00:18:09.330
Stay here, breathing deep.

00:18:09.330 --> 00:18:12.240
Or maybe this time,
adding the arms all the way up.

00:18:12.240 --> 00:18:15.110
Imagine you're holding a
big beach ball up and overhead.

00:18:15.110 --> 00:18:16.690
Be careful not to
collapse too much

00:18:16.690 --> 00:18:18.260
into that right hip here.

00:18:18.260 --> 00:18:21.270
We're pressing up in
and away from the earth

00:18:21.270 --> 00:18:23.280
with that right foot.

00:18:23.280 --> 00:18:25.830
Just like we've been
doing with our foundation

00:18:25.830 --> 00:18:27.983
this whole ride thus far.

00:18:28.990 --> 00:18:31.770
With hand on the waistline
or fingertips reaching high,

00:18:31.770 --> 00:18:36.490
we'll begin to send the
left leg back, heart forward.

00:18:36.490 --> 00:18:40.230
Again, the leg can stay on
the ground or toes on the ground

00:18:40.230 --> 00:18:42.527
this whole time working here.

00:18:43.677 --> 00:18:46.167
And then maybe
doing little liftoffs.

00:18:47.810 --> 00:18:51.630
Wherever you are,
check in with your breath.

00:18:51.630 --> 00:18:53.780
Each inhale, a new arrival.

00:18:53.780 --> 00:18:56.440
So if you fall,
it's a great thing to go

00:18:56.440 --> 00:18:59.460
okay, I'm gonna start with this,
I'm gonna begin again.

00:18:59.460 --> 00:19:01.807
Let's start with
a nice inhale in.

00:19:03.000 --> 00:19:04.450
And exhale to ground.

00:19:04.450 --> 00:19:07.510
Find that
contraction in the center.

00:19:13.870 --> 00:19:17.313
Lots of energy in
the left toes here.

00:19:19.036 --> 00:19:21.790
And then let's take the
fingertips back if you like

00:19:21.790 --> 00:19:25.948
for one cycle of
breath in airplane arms.

00:19:29.850 --> 00:19:32.110
And then slowly release.

00:19:32.110 --> 00:19:35.250
This time feet come 
together, really together.

00:19:35.250 --> 00:19:36.390
Palms come together.

00:19:36.390 --> 00:19:38.740
Elbows, left to right.

00:19:38.740 --> 00:19:40.510
Inhale in.

00:19:40.510 --> 00:19:43.040
Exhale,
interlace the fingertips.

00:19:43.040 --> 00:19:44.517
Press the palms forward.

00:19:45.690 --> 00:19:48.619
Inhale, press the palms all
the way up towards the sky.

00:19:49.760 --> 00:19:50.620
And then exhale.

00:19:50.620 --> 00:19:52.430
Bend the elbows, 
wiggle the fingertips,

00:19:52.430 --> 00:19:53.430
release your bind

00:19:53.430 --> 00:19:56.680
and take it all the way down,
leading with your heart.

00:19:56.680 --> 00:19:58.403
Forward Fold.

00:19:59.510 --> 00:20:02.303
Good, inhale,
halfway lift, airplane arms.

00:20:03.410 --> 00:20:05.892
Exhale, release everything, 
Forward Fold.

00:20:06.830 --> 00:20:07.663
Awesome.

00:20:07.663 --> 00:20:10.713
Step one foot back,
then the other, Plank Pose.

00:20:12.380 --> 00:20:14.670
Inhale to look forward,
shift forward.

00:20:14.670 --> 00:20:16.547
Exhale to lower to the belly.

00:20:17.780 --> 00:20:20.590
Beautiful, drag the hands 
in line with the rib cage.

00:20:20.590 --> 00:20:21.860
Press into the tops of the feet.

00:20:21.860 --> 00:20:25.358
Inhale, 
big beautiful Cobra here.

00:20:25.358 --> 00:20:28.030
And exhale to release.

00:20:28.030 --> 00:20:29.540
Beautiful, come
on to your elbows.

00:20:29.540 --> 00:20:31.550
Shift the weight of your hips,
lift your hips up.

00:20:31.550 --> 00:20:33.550
Take it to the left.

00:20:33.550 --> 00:20:35.450
Turn on your right shoulder,

00:20:35.450 --> 00:20:39.500
and let's go ahead and roll
all the way onto our backs here.

00:20:39.500 --> 00:20:41.440
Nice, fancy transition.

00:20:41.440 --> 00:20:43.910
Knees up, feet on the ground.

00:20:43.910 --> 00:20:46.840
Get the low back nice
and snuggly with the mat.

00:20:46.840 --> 00:20:48.940
And then just gonna
kick the right foot up.

00:20:48.940 --> 00:20:52.210
Cross the right ankle over
the top of the left thigh.

00:20:52.210 --> 00:20:56.160
Take your right hand
through this center hole here.

00:20:56.160 --> 00:20:59.377
Interlace the fingertips
behind the left thigh.

00:21:00.400 --> 00:21:05.454
Now we're really bringing
left shin parallel to the earth

00:21:05.454 --> 00:21:08.020
to start here, but then
you can start to squeeze

00:21:08.020 --> 00:21:12.180
the legs up towards your
heart as it feels appropriate

00:21:12.180 --> 00:21:13.013
in your body.

00:21:13.013 --> 00:21:16.430
You can use the right
elbow to kind of press out

00:21:17.930 --> 00:21:19.470
into that right hip.

00:21:19.470 --> 00:21:20.800
And if it feels right,

00:21:20.800 --> 00:21:23.570
you might rock a
little side to side here

00:21:23.570 --> 00:21:26.934
in our Reclined
One-Legged Pigeon.

00:21:34.210 --> 00:21:35.043
Beautiful.

00:21:35.043 --> 00:21:37.833
Squeeze the legs up
towards the heart a little more.

00:21:39.240 --> 00:21:42.050
Then slowly send your 
left foot all the way up

00:21:42.050 --> 00:21:43.160
towards the sky.

00:21:43.160 --> 00:21:46.451
Squeeze again 
one more time, gently.

00:21:46.451 --> 00:21:48.420
And then let everything go.

00:21:48.420 --> 00:21:50.920
Unravel, right foot
comes to the earth.

00:21:50.920 --> 00:21:52.850
Left foot goes up.

00:21:52.850 --> 00:21:55.255
Left ankle
crosses over the right.

00:21:56.260 --> 00:21:58.420
Send the left fingertips

00:21:58.420 --> 00:22:01.513
through this hole
we've created here.

00:22:02.520 --> 00:22:06.314
Interlace the fingertips
and lift the right shin.

00:22:08.350 --> 00:22:11.970
Same thing here, although
probably different sensation.

00:22:11.970 --> 00:22:13.710
So play around.

00:22:13.710 --> 00:22:15.640
Squeezing the legs up.

00:22:15.640 --> 00:22:17.992
Maybe rocking a
little side to side.

00:22:19.010 --> 00:22:21.260
Notice if your chin
is up all the way here,

00:22:21.260 --> 00:22:22.500
see if you can tuck your chin

00:22:22.500 --> 00:22:26.110
lengthen through the back
of the neck as you play here.

00:22:27.010 --> 00:22:28.283
Breathing.

00:22:31.090 --> 00:22:33.540
Alright, gently squeeze the legs

00:22:33.540 --> 00:22:35.564
up towards the
heart a little more.

00:22:36.660 --> 00:22:40.873
Hmm, and then extend the
right leg up as best you can.

00:22:41.830 --> 00:22:44.870
A little bit of a hug, 
a little more if you have it.

00:22:44.870 --> 00:22:48.309
Gently and then
release everything down.

00:22:49.940 --> 00:22:53.580
Beautiful. Walk the feet to 
the outer edges of the mat,

00:22:53.580 --> 00:22:54.460
as wide as the mat.

00:22:54.460 --> 00:22:57.870
And then allow both knees
to fall over towards the left.

00:22:57.870 --> 00:23:00.549
Bring the hands to
rest on the low ribs.

00:23:01.990 --> 00:23:04.010
Option here to
take the left ankle,

00:23:04.010 --> 00:23:06.917
cross it over the
top of the right thigh.

00:23:11.130 --> 00:23:12.405
Breathe.

00:23:13.970 --> 00:23:17.104
Can start to close
your eyes here, relax.

00:23:19.060 --> 00:23:22.400
And then slowly release
that bind if you have it.

00:23:22.400 --> 00:23:25.630
Come through by bringing
the knees all the way back up

00:23:25.630 --> 00:23:28.870
and then taking
them to the right side.

00:23:28.870 --> 00:23:30.010
So you wanna make sure your feet

00:23:30.010 --> 00:23:31.520
are as wide as
your mat, not narrow.

00:23:31.520 --> 00:23:35.613
Otherwise, we won't get
the rotation we seek here.

00:23:36.960 --> 00:23:40.510
And then if you want, cross
the right ankle over the left.

00:23:40.510 --> 00:23:42.140
Breathe deep here.

00:23:42.140 --> 00:23:44.035
Close your eyes.

00:23:46.620 --> 00:23:50.280
Began to relax.

00:24:08.840 --> 00:24:12.840
On your next inhale, fill
all four sides of the torso

00:24:12.840 --> 00:24:16.540
and then use that
exhale to release everything.

00:24:16.540 --> 00:24:18.310
Come back to center.

00:24:18.310 --> 00:24:20.160
Hug both knees
up into the chest.

00:24:20.160 --> 00:24:22.669
Give yourself a big hug.

00:24:22.669 --> 00:24:23.712
Mmm!

00:24:24.760 --> 00:24:27.928
Send some love inward.

00:24:29.400 --> 00:24:31.970
Cultivating love within.

00:24:31.970 --> 00:24:34.552
So that we can

00:24:36.787 --> 00:24:42.162
just percolate
with love and send it out.

00:24:42.162 --> 00:24:43.682
(chuckles)

00:24:45.040 --> 00:24:46.840
Allow the feet to
come to the earth,

00:24:46.840 --> 00:24:49.080
extend one leg out 
then the other.

00:24:49.080 --> 00:24:51.660
You can take a nice full
body stretch here if you need to.

00:24:51.660 --> 00:24:53.840
Otherwise, we'll
just come to rest.

00:24:53.840 --> 00:24:56.750
Hands gently at our
sides or on our belly.

00:24:56.750 --> 00:24:58.655
Hands on the belly.

00:24:58.655 --> 00:25:00.510
Your choice.

00:25:00.510 --> 00:25:03.070
Just take a moment to

00:25:03.070 --> 00:25:06.070
allow the nutrients 
of your practice,

00:25:06.070 --> 00:25:10.140
the breath practice, the asana.

00:25:10.140 --> 00:25:14.570
This intentional choice
to show up for yourself,

00:25:14.570 --> 00:25:16.230
even when it's difficult.

00:25:16.230 --> 00:25:18.688
If not, especially
when it's difficult.

00:25:21.710 --> 00:25:23.055
I bow to you.

00:25:24.170 --> 00:25:26.630
When you're ready,
bring the palms together.

00:25:26.630 --> 00:25:28.590
Thumbs to third eye.

00:25:28.590 --> 00:25:30.000
Take a deep breath in.

00:25:31.795 --> 00:25:33.707
And a long breath out.

00:25:38.512 --> 00:25:40.845
And we close with a whisper.

00:25:41.690 --> 00:25:42.993
Namaste.

00:25:46.370 --> 00:25:50.997
(bright upbeat piano music)