WEBVTT

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-What's up, everyone?

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 14 and 
today we focus on

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the return.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,

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let's begin today's 
practice on our backs.

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Yay!

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Come on down on the ground.

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Bring the feet as wide as your
mat when you get there and allow

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your knees to 
fall in towards center.

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Want to come 
into a place where

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you can really 
relax your body here.

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We call this a 
constructive resting pose

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and I feel like it's 
an appropriate pose to

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begin our return practice.

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When you get there 
tuck the chin slightly,

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lengthen through the neck and

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then go ahead 
and close your eyes.

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Allow the sound of 
my voice to guide you.

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Way to show up.

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I admire you.

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I honor you and your time.

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And, you know, it's true,

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the hardest part is showing up.

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However,

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now that we are here,

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let's remember 
what this is all about.

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If you set out to 
welcome transformation

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or if your intention

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included you making
changes in your body

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or your lifestyle, 
even in your mind,

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consider this.

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In the philosophy of yoga, 
we're not actually trying to

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ever work towards a goal 
of becoming someone

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or something that 
we are not already.

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We are already that thing.

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That which we desire,
we already possess.

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So if this is a new concept,
just let it kind of wash over

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you as you breathe in here.

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Maybe it's a remembrance today,
a reminder.

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We are not trying to step out

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and conform or change

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or embody somebody else's 
version of ourselves

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but we're walking home.

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Back to the self 
that already exists.

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A return

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to home,
a return to what feels good,

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what feels true.

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I find this a beautiful 
message right before

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we hit our halfway 
mark on this journey.

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May it inspire you.

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May it serve as

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food for thought.

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And may you enjoy this beautiful

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practice devoted to 
yummy hip work. (chuckles)

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Alright, go ahead 
and open your eyes.

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Take a deep breath in.

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And let it all hang out.

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Breathe out, 
relax your shoulders.

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Beautiful, as you're ready
you're gonna walk the heels in

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line with the hips.

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And we're gonna 
take just the right knee,

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just the right knee in, 
squeeze it up into the chest.

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Good, extend your 
left leg out long.

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So you have one leg in,
one leg out.

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Take a deep breath in.

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And on an exhale, peel your
nose up towards your knee.

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Good.

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Inhale, lower the head down.

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Exhale, peel your left knee up.

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Plant your left 
foot on the ground.

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You're gonna guide 
your right ankle over

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to cross atop 
the left thigh. (laughs)

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Great, thread the needle.

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Right fingertips are 
gonna go in through this hole,

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hey-oh, and we're 
gonna lift the left leg up

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and create this 
beautiful Reclined Pigeon.

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And I'd like to invite you to
first establish some energy in

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your toes, in your feet.

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And then once you've done that,
you're safe to play with soft,

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easy movement here.

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Listen to this 
sound of your breath.

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And take one more inhale in.

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Maybe you squeeze 
the legs a little

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further up towards your heart.

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And then slowly release.

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Beautiful, unravel.

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Bring the left knee up in
towards the chest squeeze and

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when you're ready, 
extend the right leg out long.

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Inhale in here, 
breathe into your belly.

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Nice and easy exhale, 
navel draws down

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and we peel the nose
up towards the left knee.

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Try to keep your 
shoulders relaxed,

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soft and easy in the face.

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Great and then 
slowly we'll lower the head,

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the neck, the shoulders down.

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Lift your right knee up, plant
your right foot on the earth,

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and we'll guide the left ankle

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across the top 
of the right thigh.

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And when you're ready lifting
up here, thread the needle.

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Keep your feet bright.

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That just means 
energized through the feet.

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That way, when you get here,
you find your little bind,

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you can find 
soft, easy movement

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and keep the joints protected.

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Breathe deep here.

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If this is a new shape, you can
imagine pressing your right foot

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into an imaginary wall.

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And then squeezing the 
legs up in towards your heart.

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Let's all take one 
more deep breath in here.

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Inhale.

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And exhale to release 
right foot to the earth,

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unravel left to the earth.

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Gorgeous.
Hands come to the earth here.

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We're gonna walk the 
heels up for a Bridge Pose.

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Inhale, ground through 
the feet, lift the hips.

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This can be 
nice and small today.

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You're gonna shimmy 
their shoulder blades together.

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If you want to 
get up high, go for it.

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But feel that compression 
in the upper back body,

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grounding through all 
four corners of the feet.

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And we're here for 
one more big inhale.

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Feel the rise of the inhalation

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and the fall as you lower the

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hips with the exhale.

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Great.

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From here we're gonna 
lift the knees up to the chest,

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you're gonna bring your hands
to the backs of the thighs,

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and we're gonna slowly rock and

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roll up and down 
the length of the spine.

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You can do it once or twice,
three times a lady.

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(laughs) So dumb.

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I've done that 
joke way too many times.

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Okay.

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As many times as 
feels right for you.

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Give it a little rock and roll.

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And if you're like, 
"How about no times?"

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Then just make your 
way up to all fours.

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That's where I'll meet ya.

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And from here, bring the
wrists underneath the shoulders.

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Really returning to 
this idea of being really

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attentive in the asana, right?

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This attention to detail.

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You know, God is in the details
or the devil's in the details.

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I'll let you decide which one.

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When you get here, 
press away from your yoga mat.

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Lift your heart space up between
your shoulder blades so you kind

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of feel your shoulder 
blades move left to right.

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Excellent.

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Then from here, 
inhale in, exhale,

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you're going to lift the
right foot up towards the sky.

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And we're just gonna draw big
circles with the right knee,

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one way and then 
eventually the other way.

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Take your time.

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There's gonna be a tendency

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to lean to the 
left side, of course.

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Naturally, there will be a
little bit of that but see if

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you can try to press 
into both palms evenly.

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Alright, 
reverse the circle here.

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Carving big lines through space.

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Opening up through the hips but
we're also engaging the muscles,

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the low belly, 
toning the abdominal wall,

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building strength and stability

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to support the spinal column.

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Yes, okay, and here we go.

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Then we'll lower 
the right knee down

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and shift to the other side.

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You can reestablish this lift
up through the upper back body

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here, soft bend in the 
elbows and then here we go,

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inhale, lift the 
left foot up high.

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And then we'll 
start big circles one way.

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Building strength, 
toning the arms here.

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Engaging that left oblique.

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Pressing firmly into 
the top of your right foot.

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Go ahead and reverse the circle.

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Return to your breath.

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So as we really 
stir the pot here today,

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you might anchor

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your thoughts by 
choosing something specific

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you want to return to.

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Eating healthy?

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Listening to your body?

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Walking, jogging, running?

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Quality time with someone or
something that's not your phone?

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Love?

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Alright, release it.

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Bring the big toes together,
knees as wide as the yoga mat.

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Inhale to drop the belly,
look forward,

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tailbone goes 
up towards the sky.

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You can give you a little wag,
a little wiggle if you like.

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Hope somebody 
makes a gif of this.

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Is it gif or jif?
I don't know.

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Child's Pose, 
Extended Child's Pose,

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send it back.

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So forehead to the earth,
heart melts back.

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Return to the 
sound of your breath.

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Don't worry about the
gif or the jif, sorry about it.

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What made me think of that those
I keep seeing them on Twitter.

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But how about we return 
to the sound of the breath?

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Me and you both, kid.

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This is what yoga's all about.

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It's like acknowledging the
thought and then coming back.

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Acknowledging 
and then returning.

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And it's quite a beautiful
practice because it says,

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yeah, of course, you're going
to fall off the horse, babe.

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But it's how quickly and how

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gracefully we allow ourselves to

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acknowledge that and return.

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Game changer.

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Inhale to look forward, 
carve a line with the nose.

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Here we go.

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We're gonna come 
all the way back up.

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We're gonna walk the 
knees underneath the hip points,

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press into your fingerprints,
press into your knuckles,

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curl the toes under and lift
the hips up high and back.

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Downward Facing Dog.

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So take a second to 
decide what feels awesome here.

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Maybe it's soft, easy movement.

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Maybe it's some 
exquisite stillness today.

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Nice, long, full 
deep breaths in and out.

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Notice how you feel.

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Now take a deep breath in here.

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Let's tuck the chin and we're
gonna roll all the way forward.

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We're gonna bend our right knee
and take it all the way up into

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our nice low lunge.
So plant your right foot.

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Then back knee's 
gonna come to the earth

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and we're gonna take 
the right hand bring it over

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towards the left 
side of the mat.

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And then use that as your
stability to walk the right foot

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out closer 
towards the right edge.

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We're gonna allow the right toes
to turn out and the toes and the

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knee they're pointing 
in the same direction here.

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So we're in a nice no, 
that's a tongue twister.

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We are in a nice 
low Lizard variation.

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(clicks tongue)

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And if you're 
wanting a little bit of heat,

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a little fire today, 
then I got your back.

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Just lift the back knee.
(chuckles)

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Send your left heel 
towards the back edge.

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Another option here is 
to come onto the forearms.

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Keep those elbows 
underneath the shoulders.

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So we have a couple
of variations here

00:13:30.410 --> 00:13:32.244
and they all require

00:13:32.244 --> 00:13:35.448
deep, loving, full breath.

00:13:36.382 --> 00:13:38.686
So check it out.

00:13:47.671 --> 00:13:51.364
And then slowly lower the back
knee to the earth if it's lifted

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and let's all press 
back up to our hands.

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Then you're gonna inhale,
take your right hand,

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bring it right in front of you
as if it was on like a counter.

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And then you're gonna bend the
right elbow and you're gonna

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smooth your hand across this
counter and just take it all the

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way towards the 
back edge of your mat.

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Great, inhale, 
open up through the chest.

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Exhale, slide it 
all the way back.

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Beautiful.

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We're gonna walk 
the right foot in,

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frame the foot 
with the hands again,

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lift the back knee 
and just press it right back

00:14:19.659 --> 00:14:21.030
to Downward Facing Dog.

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Oh, yes.

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Deep breath in.

00:14:24.797 --> 00:14:26.799
Long breath out.

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So take a second to 
pay attention to the hands.

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Return your awareness to that.

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We really tend to be a little
bit too narrow I'm finding a lot

00:14:38.631 --> 00:14:42.219
in just,

00:14:42.219 --> 00:14:44.851
in almost everywhere
I practice and share practice.

00:14:44.851 --> 00:14:48.154
So give yourself a 
nice wide base here.

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Pinkies are really 
touching the edges of the mat,

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upper arm bones 
are rotating out.

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Inner thighs have 
the opposite spiral.

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They're rotating in 
and out towards

00:14:58.868 --> 00:15:01.200
the back edge of your mat.

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Great, tuck the chin.
Let's roll it forward.

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Left knee comes 
along for the ride.

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We step the left 
foot all the way up.

00:15:08.341 --> 00:15:10.276
Nice and slow, easing into it.

00:15:10.276 --> 00:15:12.645
Dropping the right 
knee to the earth softly.

00:15:12.645 --> 00:15:15.481
Then bringing that left
hand around to meet the right.

00:15:15.481 --> 00:15:17.984
Use the hands here on 
the earth as your stability

00:15:17.984 --> 00:15:21.587
to open up 
through that left hip.

00:15:21.587 --> 00:15:25.218
Left foot opening, 
toes towards the left edge,

00:15:25.218 --> 00:15:28.928
knee in the same alignment.

00:15:28.928 --> 00:15:29.929
Take your time here,

00:15:29.929 --> 00:15:32.865
particularly if you've 
been here before, actually.

00:15:32.865 --> 00:15:35.434
Just take it nice and slow.

00:15:35.434 --> 00:15:38.571
I find myself kind of catching,

00:15:38.571 --> 00:15:40.473
just catching a hold 
of all my patterns.

00:15:40.473 --> 00:15:41.808
I'll be in class 
and I'm like, well,

00:15:41.808 --> 00:15:45.244
I know I can do this, 
so I'm going to do it.

00:15:45.244 --> 00:15:49.649
But I kind of miss that,
that, just the process seems so

00:15:49.649 --> 00:15:54.120
simple, but I miss that
magic moment of a process.

00:15:55.780 --> 00:15:58.293
Slow it down 
essentially to summarize

00:15:58.293 --> 00:16:01.360
and back knee 
can be lowered back.

00:16:01.360 --> 00:16:04.272
Back knee can be lifted.

00:16:04.272 --> 00:16:06.275
And the forearms can come down.

00:16:09.215 --> 00:16:13.339
Just keeping attention mostly to
the pace at which you're moving.

00:16:16.142 --> 00:16:18.813
This idea of returning to

00:16:20.709 --> 00:16:23.513
Ms. Beginner's mind.

00:16:33.059 --> 00:16:35.595
If the back knee is lifted,

00:16:35.595 --> 00:16:38.764
go ahead and let it 
kiss the ground softly.

00:16:38.764 --> 00:16:42.268
We'll come back 
up onto our hands.

00:16:42.268 --> 00:16:43.603
Take a deep breath in.

00:16:43.603 --> 00:16:46.105
Make sure you're not just
collapsing in your bones here

00:16:46.105 --> 00:16:47.506
but lifting up and out.

00:16:47.506 --> 00:16:50.142
And we'll take the left hand up,
bring it right in front of the

00:16:50.142 --> 00:16:52.478
heart space, palm face down.
Inhale in.

00:16:52.478 --> 00:16:56.849
Exhale, you're gonna smooth
across and all the way back.

00:16:56.849 --> 00:16:58.117
There's an opportunity here to

00:16:58.117 --> 00:17:00.146
maybe lift the 
sternum a little more.

00:17:00.146 --> 00:17:02.521
Inhale, open the chest.

00:17:02.521 --> 00:17:04.257
And then exhale, slide it back.

00:17:06.203 --> 00:17:08.884
Great, walk the left 
foot back into center.

00:17:08.884 --> 00:17:10.930
We'll frame the left foot
with both hands and when you're

00:17:10.930 --> 00:17:14.467
ready, Downward Facing Dog
hips up and back once again.

00:17:16.351 --> 00:17:19.338
Nice. Deep breath in.

00:17:19.338 --> 00:17:22.208
And exhale, both 
knees kiss the earth.

00:17:22.208 --> 00:17:23.242
Great, tuck the chin.

00:17:23.242 --> 00:17:26.045
Start to roll it forward but
take your right knee with you as

00:17:26.045 --> 00:17:28.247
we bring it all the 
way up and in for

00:17:28.247 --> 00:17:31.250
a One-Legged Pigeon here now.

00:17:31.250 --> 00:17:34.350
We're gonna walk the 
right heel all the way up and

00:17:34.350 --> 00:17:36.722
then walk the left 
leg all the way back.

00:17:36.722 --> 00:17:39.959
But here's the deal, same
thing, if you're kind of used to

00:17:39.959 --> 00:17:41.890
working towards 
this right ankle,

00:17:41.890 --> 00:17:45.982
angle, (chuckles)
Freudian slip, just kidding.

00:17:45.982 --> 00:17:48.289
See what happens 
if you bring it in.

00:17:48.289 --> 00:17:49.532
Pull the right hip crease back.

00:17:49.532 --> 00:17:52.872
We are gonna take a 
look back at that left foot.

00:17:52.872 --> 00:17:55.949
But today, let's look 
past our right shoulder.

00:17:56.943 --> 00:18:00.613
So the root of this posture
really is in this back foot.

00:18:00.613 --> 00:18:02.448
Dig, dig, dig.

00:18:02.448 --> 00:18:03.649
Inhale, we rise up.

00:18:03.649 --> 00:18:05.117
Maybe it's in 
your practice today,

00:18:05.117 --> 00:18:08.120
maybe not to hug the low ribs
in and bring the palms together,

00:18:08.120 --> 00:18:10.823
Anjuli Mudra at the heart.

00:18:10.823 --> 00:18:15.044
Everyone keep your feet bright,
toes engaged.

00:18:15.044 --> 00:18:16.696
And we might stay lifted or

00:18:16.696 --> 00:18:20.099
we might start to melt 
forehead down to earth.

00:18:20.099 --> 00:18:23.469
Maybe forearms come down, 
maybe fingertips reach out.

00:18:23.469 --> 00:18:24.470
Make it your own here.

00:18:24.470 --> 00:18:27.873
You do want to soften the jaw,
soften the skin of the forehead.

00:18:28.973 --> 00:18:30.609
And let's make 
a commitment here,

00:18:30.609 --> 00:18:33.279
three to five breaths.

00:18:33.279 --> 00:18:37.145
Returning to your heart's song.

00:18:39.719 --> 00:18:41.721
Listening to the inhalation.

00:18:44.790 --> 00:18:48.052
And listening to the exhale.

00:19:21.427 --> 00:19:24.546
Let your next inhale 
be your cue to

00:19:24.546 --> 00:19:28.056
start finding 
soft, easy movement.

00:19:28.056 --> 00:19:31.237
And then let the 
exhale be what brings you up.

00:19:32.360 --> 00:19:34.083
Mhmmm.
Check it out.

00:19:35.174 --> 00:19:38.477
We're gonna shift onto 
the right hip, right glute.

00:19:38.477 --> 00:19:41.113
We're gonna slowly 
swing ol' left leg around.

00:19:41.113 --> 00:19:42.815
Come on now.

00:19:42.815 --> 00:19:46.018
And we're gonna plant 
the left foot on the ground

00:19:46.018 --> 00:19:48.287
outside the right knee.

00:19:48.287 --> 00:19:50.690
If the left foot doesn't come
all the way to the ground,

00:19:50.690 --> 00:19:51.557
that's okay.

00:19:51.557 --> 00:19:54.126
I'm here to guide
kind of the intention, right?

00:19:54.126 --> 00:19:56.362
Not to really 
crack the whip anyway

00:19:56.362 --> 00:19:58.397
so just do your best.

00:19:58.397 --> 00:20:00.766
If it does come to the ground,
though however,

00:20:00.766 --> 00:20:03.002
press into all four 
corners of the feet.

00:20:03.002 --> 00:20:05.004
So we're gonna use that.

00:20:06.072 --> 00:20:07.640
Good, then we'll 
interlace the fingertips.

00:20:07.640 --> 00:20:09.475
Bring them just 
below the left knee,

00:20:09.475 --> 00:20:11.210
sit up nice and tall.

00:20:11.210 --> 00:20:14.113
Inhale in, if your hips 
are talking to you here,

00:20:14.113 --> 00:20:15.648
just stay here.

00:20:15.648 --> 00:20:17.516
Otherwise, we'll keep 
the left hand where it is,

00:20:17.516 --> 00:20:19.819
reach the right 
fingertips all the way up

00:20:19.819 --> 00:20:21.120
and find a little twist.

00:20:21.120 --> 00:20:23.322
Outer edge of the
right elbow coming

00:20:23.322 --> 00:20:25.627
to the outer edge
of the left knee.

00:20:25.627 --> 00:20:27.326
Open up through the chest.

00:20:27.326 --> 00:20:29.929
Keep it soft and easy.
No cranking, no pushing,

00:20:29.929 --> 00:20:32.883
no jerking yourself
around here, alright?

00:20:43.742 --> 00:20:44.844
Beautiful.

00:20:44.844 --> 00:20:47.266
Then slowly we'll unravel,
nice and easy.

00:20:47.266 --> 00:20:50.316
We're just gonna come out of it
just the same way we came into

00:20:50.316 --> 00:20:52.852
it so we're gonna 
slowly bring the left leg back.

00:20:52.852 --> 00:20:55.387
We'll come 
through to the Pigeon.

00:20:55.387 --> 00:20:58.657
Plant the palms and 
come back to all fours.

00:20:58.657 --> 00:21:00.726
Take a second here to bump 
the hips a little left or right,

00:21:00.726 --> 00:21:02.128
if you like.

00:21:02.128 --> 00:21:03.596
And here we go, second side.

00:21:03.596 --> 00:21:05.865
Tucking the chin,
shifting forward,

00:21:05.865 --> 00:21:08.134
bringing the left knee up.

00:21:08.134 --> 00:21:11.470
Walking the right foot back.

00:21:11.470 --> 00:21:14.116
Breathing deep as you 
get yourself set up here.

00:21:16.709 --> 00:21:19.245
Fingertips or palms
on the earth, we'll inhale.

00:21:19.245 --> 00:21:21.714
Exhale, turn to look 
past your left shoulder.

00:21:21.714 --> 00:21:23.970
Big stretch here so
breathe, breathe, breathe.

00:21:26.819 --> 00:21:28.575
And then back to center.

00:21:28.575 --> 00:21:30.789
Maybe palms come together,
maybe this is just the check in,

00:21:30.789 --> 00:21:32.791
you're like, 
"Whoa, no, not today."

00:21:35.194 --> 00:21:37.314
And then folding inward.

00:21:38.097 --> 00:21:39.281
Your version.

00:21:44.214 --> 00:21:47.173
Listening to the 
sound of your breath,

00:21:47.173 --> 00:21:49.478
keeping the feet active.

00:21:51.577 --> 00:21:52.948
Lean in.

00:21:56.015 --> 00:21:57.835
Three to five breaths here.

00:21:57.835 --> 00:21:59.125
Listen.

00:22:34.268 --> 00:22:39.244
Let your next inhale inspire
some, easy movement.

00:22:40.487 --> 00:22:43.812
Begin to wake up.

00:22:43.812 --> 00:22:46.434
And then use your 
exhale to press up.

00:22:46.434 --> 00:22:49.237
Mhmmm, mhmmm, mhmmm.

00:22:49.237 --> 00:22:52.137
Alright, slow and steady,
mindful, here we go.

00:22:52.137 --> 00:22:54.640
Sending your weight 
to the left hip, left glute.

00:22:54.640 --> 00:22:56.742
You're gonna swing 
ol' right leg around.

00:22:56.742 --> 00:22:59.378
(laughs) Crack myself up.

00:22:59.378 --> 00:23:01.747
And then press the 
right foot into the earth.

00:23:01.747 --> 00:23:04.012
Again, if it doesn't make it,
that's okay.

00:23:04.012 --> 00:23:07.105
If it does, though, 
really use that connection

00:23:07.105 --> 00:23:09.822
to sit up nice and tall.
Interlace the fingertips.

00:23:09.822 --> 00:23:11.991
We're below the right knee,
not on the knee.

00:23:11.991 --> 00:23:14.385
Squeezing, 
lifting, lifting, lifting.

00:23:15.628 --> 00:23:18.097
Stay here, breathing 
deeping deep or reach the left

00:23:18.097 --> 00:23:20.032
fingertips up towards the sky.

00:23:20.032 --> 00:23:21.900
Cross it over.
Outer edge of the left elbow

00:23:21.900 --> 00:23:23.235
to the outer edge 
of the right knee.

00:23:23.235 --> 00:23:25.271
Right fingertips may be behind.

00:23:25.271 --> 00:23:29.241
Or you can even stay here,
the right hand on the shin.

00:23:29.812 --> 00:23:31.680
Breathe, find your breath.

00:23:41.849 --> 00:23:43.441
And then slowly 
coming out of it.

00:23:43.441 --> 00:23:45.391
Again, just hitting the reverse.

00:23:45.391 --> 00:23:47.660
We're gonna come 
all the way through.

00:23:47.660 --> 00:23:50.362
Take the right leg 
back through that Pigeon.

00:23:51.182 --> 00:23:52.194
(mimics triumphant trumpets)

00:23:52.194 --> 00:23:54.233
And then the hands 
come to the earth.

00:23:54.233 --> 00:23:56.395
We come to all fours.

00:23:56.395 --> 00:23:59.672
(mimics triumphant trumpets)
And then we walk the knees wide.

00:23:59.672 --> 00:24:02.775
And bring the big toes to touch
and we send the hips back

00:24:02.775 --> 00:24:04.376
and we melt the heart down.

00:24:04.376 --> 00:24:06.378
A total surrender.

00:24:07.913 --> 00:24:10.182
This is the last shape 
of today so close your eyes,

00:24:10.182 --> 00:24:11.050
melt your heart in it.

00:24:11.050 --> 00:24:13.886
And if this is not a comfortable
resting posture for you,

00:24:13.886 --> 00:24:15.287
come to a nice, comfortable seat

00:24:15.287 --> 00:24:17.665
or just come to life flat 
on your back, darling.

00:24:23.139 --> 00:24:24.993
What

00:24:26.865 --> 00:24:29.916
does your heart say

00:24:30.854 --> 00:24:33.281
when a friend asks you,

00:24:35.507 --> 00:24:38.177
"What is it you 
want to return to?"

00:24:44.183 --> 00:24:47.886
What does your heart 
say when a friend asks,

00:24:49.717 --> 00:24:52.891
"Hey, what is it that you

00:24:54.715 --> 00:24:57.559
"want to return to?
What's your desire?"

00:25:04.503 --> 00:25:06.845
Listen carefully, 
take a deep breath in.

00:25:08.140 --> 00:25:09.608
As you exhale, 
stay where you are,

00:25:09.608 --> 00:25:11.877
just bring the palms together
and then they're gonna come all

00:25:11.877 --> 00:25:14.313
the way up behind your head here

00:25:14.313 --> 00:25:17.185
as you walk the elbows
forward and in just a bit.

00:25:23.956 --> 00:25:24.823
Take a beat here.

00:25:24.823 --> 00:25:27.707
Give thanks for your body, 
for your breath and for this

00:25:27.707 --> 00:25:30.738
time that you've carved 
out to be with yourself.

00:25:32.019 --> 00:25:35.901
For your willingness
to uncover and really look

00:25:35.901 --> 00:25:38.984
and see what's there, 
what feels like home.

00:25:42.052 --> 00:25:43.706
We're on our merry way.

00:25:45.817 --> 00:25:47.679
Inhale in.

00:25:47.679 --> 00:25:49.982
Exhale to slowly release
the hands to the ground.

00:25:49.982 --> 00:25:51.984
We're gonna come 
all the way up through.

00:25:51.984 --> 00:25:57.189
You can come to sit on your
knees or swing the legs around

00:25:57.189 --> 00:25:58.757
to sit in a nice,
comfortable seat.

00:25:58.757 --> 00:26:01.727
Draw your hands of your choice,
draw your hands together all the

00:26:01.727 --> 00:26:02.928
way up to the third eye.

00:26:02.928 --> 00:26:07.032
Thumbs really pressing in to
this area between the two brows.

00:26:16.308 --> 00:26:18.610
This is a beautiful moment
at the end of the practice,

00:26:18.610 --> 00:26:20.937
the ritual, a chance to return.

00:26:24.316 --> 00:26:29.254
To this idea as well
that we are, we are one.

00:26:29.254 --> 00:26:31.156
I love it and I love you.
Thank you for being here.

00:26:31.156 --> 00:26:32.386
Inhale in.

00:26:33.511 --> 00:26:35.201
Exhale to bow.

00:26:36.795 --> 00:26:37.629
Thanks, everyone.

00:26:37.629 --> 00:26:38.619
Namaste.

00:26:40.989 --> 00:26:45.342
(upbeat gentle music)