WEBVTT

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- Hello, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 16,

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and today we learn to savor.

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Let's get started.

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(gentle upbeat music)

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Okey doke, my friends.

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Hello!

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Welcome to your Sweet 16.

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Let's begin seated.

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Thank you so 
much for being here.

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Sit up nice and tall.

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Take a second to settle in.

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Hmmm.

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Savor, what does it 
mean to savor something?

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Drop your gaze 
here or close your eyes,

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relax your shoulders, 
start to tune into your breath.

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Take a second to scan the body.

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Always, always

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utilizing the tools 
of our yoga practice

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to simply notice.

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Notice how you feel.

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And when we allow 
ourself the time and

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the opportunity 
to simply notice,

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inevitably we start 
to soften our grip

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on the doing.

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This kind of desire,

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this innate need 
to get 'er done, right?

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To do well, 
to check the box, to succeed.

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So just a little reminder today

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to allow one present moment,

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best you can, 
to bleed into the next to

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maybe drop any expectation.

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Keep an open mind.

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Inhale in deeply.

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Long exhale.

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Inhale.

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We often talk about 
enjoying the exhale,

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can you savor that exhalation?

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We're really good at 
enjoying the inhalation,

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most of us, so see if you can
start to really relish in that

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long, beautiful exhale.

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Let's do one more here 
together to kick things off.

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Big inhale.

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And long exhale.

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Awesome.

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Open your eyes, 
we're gonna take the knee,

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excuse me, the 
hands of the knees.

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And if you're really 
zipped up here, half Lotus,

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Lotus, go ahead and 
give yourself a little space,

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you have a nice wide base.

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And with the hands on 
the knees, we're gonna inhale,

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sit up tall, tag a little weighr
down in the elbows and the

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shoulders and then we're gonna
start to move in a circle here

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so you can go to 
any side you like.

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You're gonna inhale, 
smooth your heart forward.

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And then exhale, just like 
in Cat Pose round through

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chin to chest.

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Feel that stretch 
in the back body.

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Lean back, way back.

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And then continue the journey.

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Smoothing the heart forward

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as you breathe in 
and then exhale,

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rounding through the spine.

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And then we'll continue 
in this circular motion here.

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Think Cat-Cow, right?

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As you come forward,
that's the Cow Pose.

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And as you go back, 
that's the Cat Pose.

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So we're maintaining this spinal
flexion as we move through a

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circle, through 
the circular motion.

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And you can really use your
hands as much as you like on

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your knees to kind 
of exaggerate and savor,

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really get into

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the body.
(clears throat) Excuse me.

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And if you are 
moving quite fast here,

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see if you can slow it down.

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I like that we get a
little glute massage here, too.

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(snaps)

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And then reversing the 
circle whenever you're ready.

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Again, establishing the exhale
as you come back and around

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through this, like I was 
called as Mr. Burns posture,

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and then smoothing 
the heart forward.

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Breathing in.

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Should feel 
really yummy in the hips.

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And the more you use 
your palms on the knees,

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you can get into the shoulders,
even the neck.

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Great, one more time
to each side, reverse it.

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This time I'd like to 
bring your awareness,

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I'd like to invite you to bring
your awareness to your navel.

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And I often use this image that

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I guess now some some age groups

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might be like, "What are you
talking about, girlfriend?"

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But this image of the 
old fashioned coffee grinder.

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So if you can allow this
movement really come from the

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middle as you move 
around like one of those

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old fashioned coffee grinder.

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Stimulating those

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digestive organs 
and really massaging

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from the inside out.
Reverse your circle.

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Moving with the breath.

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And then on this side,

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slowly begin to make this
circular motion smaller.

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And smaller spiraling 
in on itself

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'til eventually you are

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getting smaller, smaller,
smaller and you're stacked

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head over heart, 
heart over pelvis.

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But don't rush this moment.

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Itty bitty circles.

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Itty bitty living space.

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And then we find 
stillness once again.

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Head over heart, 
heart over pelvis.

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Excellent, left hand 
comes to the earth.

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Inhale, reach the 
right fingertips up high.

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Exhale, big side stretch.

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Today, opportunity to maybe
come on to the left forearm.

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Maybe, and if you're like,
"Nuh-uh, not yet," that's okay.

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Inhale.

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Exhale, listen carefully.

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Chin to chest, right fingertips
gonna come down through.

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We're gonna swoop 
the fingertips forward

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and take it to the other side.

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Big inhale.

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Exhale, maybe 
right forearm down.

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Excellent, come 
all the way back up.

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Deep breath in.

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Relax the shoulders 
as you breathe out.

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Right hand to the earth.

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Inhale, reach the 
left fingertips up high.

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Exhale, side body stretch.

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Maybe right 
forearm to the earth.

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Chin to chest, left 
fingertips sweep through.

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Should feel an awesome 
stretch opening through

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the left side body here.
Coming all the way through.

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And now to the right side body.
Here we go.

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Right fingertips reach.

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Maybe left forearm 
to the earth, maybe not.

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Hips are heavy here.

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Beautiful.
Inhale in.

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Exhale, come back to center.

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Awesome. Take a second 
to inhale, squeeze

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the shoulders up 
to the ear lobe.

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Squeeze, squeeze, 
squeeze, squeeze,

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squeeze and lift.

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And then exhale, just 
drop 'em back and down.

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Twice more like that.
Inhale, squeeze and lift.

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Lift, lift, lift,
squeeze, squeeze, squeeze.

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And exhale, back and down.

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One more, here we go.
Don't be shy.

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Inhale, squeeze and lift.

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Squeeze, squeeze, squeeze.
Lift, lift, lift.

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A little more, 
a little more, a little more.

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And then take 
them back and down.

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(huffs)

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Excellent.

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Any soft, easy movement 
that you like in the neck,

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take it here.

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Find what feels good.

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You never have to wait 
for me to cue any of these

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movements.

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Begin to cultivate and

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listen really to what 
your body needs, right?

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Listen and respond.
Listen and respond.

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That's how we 
find that yumminess.

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And then when we start 
to work this way on the mat,

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then this starts to become more
of a natural way of living off

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the mat in which we are 
really present with what is.

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We don't miss 
the birds flying by.

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We can really learn 
to savor the moment,

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really be present with all of
the gifts that come our way.

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Big and small.

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Okay, let's come 
forward on to all fours.

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Knees wide as the mat.

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Oh, Benji's so cute 
today and every day.

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Knees as wide as your yoga mat.

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Big toes come in 
towards each other.

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We're gonna walk the 
hands a little bit forward.

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So not underneath the 
shoulders today but in front

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so you have a nice slope here.

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Yes.

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Then we're gonna inhale,
drop the belly.

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Let your tail go 
up towards the sky.

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You can wag your tail a little
bit here, wiggle the hips.

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Inhale in, shift 
your heart forward.

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Exhale, come 
around to the right side.

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Sink through that 
Extended Child's Pose

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and then claw the fingertips 
to keep it going, big circle.

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Inhale.
(back cracks)

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Ooh, yes, opening up already.

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Come forward.

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Exhale, rounding through.

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Big inhale takes you forward.

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(back cracks) Ooh.

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And exhale around the bend.

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So a little grace note here,
whoa, got excited,

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keep your connection 
in the fingertips.

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Keep your connection 
in the tops of the feet.

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So always, always that 
which is touching the earth,

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your foundation,

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starting there and
then moving from there.

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Even here.

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If you have not already start to
sync with the breath, darling.

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Inhaling as you come forward.

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Exhaling as you come back.

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I used to teach at high school
level and we added yoga as a gym

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hour while I was at the
school and the kids loved this.

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We call it drunk Cat-Cow.

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Drunk on love of course.

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Of course, of course, truly.

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Reverse your circle.

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Inhaling to come forward.

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Exhaling to come back.

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If this is too 
much on the knees,

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you can always double
up on the mat like so.

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Peek at me if you need to

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and use this as 
a little extra padding.

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And now as you move 
through your circle,

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if you find anything, a catch or
and a little area where you want

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to work through, you can 
start to kind of freestyle.

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And if you find that, oh man,
I'm just tired or my heart feels

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heavy today and you just feel
awesome in this Child's Pose,

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then learn to 
listen and respond.

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Go there.

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That's where we'll meet.

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Extended Child's Pose.

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Take your time getting there.

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Then when you get there,
reach the arms forward,

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active arms, inhale in.

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Exhale, go ahead 
and lift the heart,

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come back up.
Keep the knees where they are.

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You're gonna bring the left hand
in towards center and inhale,

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reach the right 
fingertips up high.

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Big breath as you
reach up high, high, high.

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And then exhale,
thread the needle.

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Right fingertips come in and

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underneath the bridge 
of the left arm.

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Use your left hand to really
press into the earth here.

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Feel that stretch 
through the upper back body.

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Soften your gaze, 
your jaw, breathe deep.

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Amazing.

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Press into your foundation,
come back up to center.

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Right hand's gonna come 
to the center of the mat.

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Inhale, reach the 
left fingertips up high.

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And exhale, thread the needle.

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Right elbow up towards the sky.

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Use your right palm to 
really press into the earth,

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breathe deep.

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Should feel 
yummy for most of us.

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Anyone with a computer,
a smartphone, small child.

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Instrument, vehicle.

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Side sleepers.

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Like Benji.

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Inhale.

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Exhale, come all the way up.

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Walk the palms forward, walk
the knees underneath the hips,

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curl the toes under,
Downward Facing Dog.

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Here we go.

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Enjoy this transition.

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Can we savor 
that lift of the hips?

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Can we give thanks for 
this hand to earth connection?

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Enjoy. Enjoy.

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Take a deep breath in.

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And a long breath out.

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Two more like that,
deep breath in.

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And a long breath out.

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One more, 
make it awesome, big inhale.

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And exhale, let it go.

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Beautiful.

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Slow descend in 
the knees back down.

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Swing the legs 
to one side, any side,

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and come through to a seat.
Send your legs out.

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We're coming into Dundasana 
so sit up nice and tall.

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Activate the feet by flexing
your toes towards your face.

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Thigh bones, 
femurs plug in and down.

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So let them get really heavy,

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almost as if you had 
like a sandbag here.

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Great.

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Then we're gonna inhale, draw
their shoulder blades together.

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Exhale, draw them 
down the back body.

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Alright, lift the 
knees just a bit.

00:14:41.314 --> 00:14:43.015
Bring the hands to 
the tops of the thighs.

00:14:43.015 --> 00:14:45.251
Feel the warmth of your hands,
the power of touch,

00:14:45.251 --> 00:14:48.121
as you slide your hands all
the way down past your knees,

00:14:48.121 --> 00:14:50.389
past the shins,
wherever you end up, is great.

00:14:50.389 --> 00:14:53.493
Just see where you end up today
and really enjoy this connection

00:14:53.493 --> 00:14:56.229
of the hands on the legs.

00:14:56.229 --> 00:14:58.498
Wherever you end up, 
take a deep breath in and

00:14:58.498 --> 00:15:01.400
use an exhale to fold inward.

00:15:01.400 --> 00:15:03.436
If the hands come all
the way to the ankles, great.

00:15:03.436 --> 00:15:05.805
Outer edges the feet, great.

00:15:05.805 --> 00:15:07.874
If not, also wonderful.

00:15:07.874 --> 00:15:09.876
Super great.

00:15:09.876 --> 00:15:13.332
If you need more, you want the
bind to take the index finger

00:15:13.332 --> 00:15:17.183
and the middle finger and thumb
grab onto the big toe and work

00:15:17.183 --> 00:15:19.919
to straighten 
the legs from here.

00:15:19.919 --> 00:15:22.121
All together now let's inhale,
look forward.

00:15:22.121 --> 00:15:24.123
Just find a little extension.

00:15:24.123 --> 00:15:26.501
Think most will 
benefit from this moment

00:15:26.501 --> 00:15:29.412
and then exhale fold 
inward in again.

00:15:33.726 --> 00:15:35.540
Seated Forward Fold.

00:15:35.540 --> 00:15:37.804
You're gonna want to come out.
You're gonna want to give up.

00:15:37.804 --> 00:15:40.807
You're going to want to start
to think about your next meal.

00:15:40.807 --> 00:15:43.314
How blessed we are to 
even have a next meal?

00:15:43.314 --> 00:15:46.345
Can you bring your awareness
back to the breath here?

00:15:48.058 --> 00:15:50.403
Relish it, big inhale.

00:15:53.350 --> 00:15:55.052
Enjoy the exhale.

00:15:57.394 --> 00:15:59.079
Keep listening.

00:16:06.753 --> 00:16:09.856
Feel the skin of the back 
stretch as you breathe in.

00:16:12.675 --> 00:16:16.242
The rise of the inhale and
then the fall of the exhale,

00:16:16.242 --> 00:16:18.561
softening as you breathe out.

00:16:27.086 --> 00:16:29.495
Way to stay with it, 
take one more breath.

00:16:31.958 --> 00:16:35.354
And slowly on the 
exhale you can release.

00:16:35.354 --> 00:16:38.064
We' ll start to tuck 
the chin and roll up slowly,

00:16:38.064 --> 00:16:39.314
very slowly.

00:16:41.634 --> 00:16:43.469
Great, bring your right 
knee all the way up and in.

00:16:43.469 --> 00:16:44.570
Give it a hug.

00:16:44.570 --> 00:16:46.672
Left elbow 
around the right knee.

00:16:46.672 --> 00:16:49.828
Activate through the left foot.
Here we go, inhale.

00:16:49.828 --> 00:16:52.044
Listen carefully, you're gonna
take your left palm just in

00:16:52.044 --> 00:16:54.213
front of your chin--
That's your right hand.

00:16:54.213 --> 00:16:57.350
Take your right hand 
just in front of your chin.

00:16:57.350 --> 00:16:59.352
And then smoothing that surface,

00:16:59.352 --> 00:17:02.688
you're gonna pull 
the right elbow back.

00:17:02.688 --> 00:17:06.225
Great, then bring 
the fingertips down.

00:17:06.225 --> 00:17:08.094
Breathe into your belly.

00:17:08.961 --> 00:17:10.897
Exhale, enjoy the twist.

00:17:12.596 --> 00:17:14.550
Inhale, lift and lengthen.

00:17:16.951 --> 00:17:18.962
Exhale, twist.

00:17:20.139 --> 00:17:22.391
One more time, inhale,
lift and lengthen.

00:17:25.001 --> 00:17:26.438
And exhale.

00:17:27.713 --> 00:17:29.264
Good, come back to center.

00:17:29.264 --> 00:17:33.409
Send that right leg out.
Left knee comes up and in.

00:17:34.353 --> 00:17:37.323
Give it a hug. Hooking 
right elbow to left knee.

00:17:37.323 --> 00:17:39.992
Sit up nice and tall.
Activate that right foot.

00:17:39.992 --> 00:17:42.762
Left hand's gonna 
come in front of the chin.

00:17:42.762 --> 00:17:46.699
So we're using this to keep
the left armpit chest lifted.

00:17:46.699 --> 00:17:50.503
Keep everything lifted on
this same plane as you inhale.

00:17:50.503 --> 00:17:52.405
And then exhale.
Here we go, pull it back.

00:17:52.405 --> 00:17:53.706
Stay lifted, lifted, lifted.

00:17:53.706 --> 00:17:55.741
Not collapsing here.

00:17:55.741 --> 00:17:56.977
Lifting.

00:17:57.910 --> 00:18:01.981
And then from there lightly
bring the left fingertips down.

00:18:01.981 --> 00:18:06.052
Inhale to lift and lengthen,
create space.

00:18:06.052 --> 00:18:08.983
Soft and easy, exhale, twist.

00:18:12.191 --> 00:18:13.693
Inhale, lift and lengthen.

00:18:16.561 --> 00:18:19.330
And exhale, twist.

00:18:22.001 --> 00:18:23.336
One more inhale.

00:18:23.336 --> 00:18:26.072
Sit up nice and tall.

00:18:26.072 --> 00:18:27.573
Light on that left hand.

00:18:29.385 --> 00:18:30.702
And exhale, twist.

00:18:32.793 --> 00:18:35.781
Slow release back to center.

00:18:35.781 --> 00:18:37.259
Send both legs out.

00:18:37.259 --> 00:18:39.685
You're gonna shift your weight
so your heels are close to the

00:18:39.685 --> 00:18:41.253
front edge of your mat.

00:18:41.253 --> 00:18:43.189
Send the fingertips forward.

00:18:43.189 --> 00:18:45.191
Palms come together, 
interlace the fingertips.

00:18:45.191 --> 00:18:46.415
We call that steeple grip or

00:18:46.415 --> 00:18:48.260
this is like 
that Charlie's Angels.

00:18:48.260 --> 00:18:50.363
Then point the toes, 
scoop the tailbone under,

00:18:50.363 --> 00:18:52.732
we're gonna try to go 
one vertebra at a time.

00:18:52.732 --> 00:18:55.801
Nice and slow see if 
you can savor this moment.

00:18:55.801 --> 00:18:57.236
I just realized it might 
be helpful for you to

00:18:57.236 --> 00:18:58.371
zip the legs up tight.

00:18:58.371 --> 00:19:01.974
If not, stay nice 
and hip width apart.

00:19:01.974 --> 00:19:03.944
Ankles in line with the knees,
in line with the hips

00:19:03.944 --> 00:19:06.112
and we're gonna 
move nice and slow.

00:19:06.112 --> 00:19:06.846
What are you afraid of?

00:19:06.846 --> 00:19:08.514
Your legs flying up 
in embarrassing yourself?

00:19:08.514 --> 00:19:09.949
No, take your time.

00:19:09.949 --> 00:19:12.051
Stay in the moment.
Nice and slow.

00:19:12.051 --> 00:19:14.420
Imagine those 
sandbags on your thighs.

00:19:14.420 --> 00:19:16.155
You got this.

00:19:16.155 --> 00:19:18.024
Taking stock, checking in.

00:19:19.425 --> 00:19:22.895
Nice and slow.
Nice and slow.

00:19:22.895 --> 00:19:25.940
Eventually we'll join 
Benji here on the ground.

00:19:27.733 --> 00:19:30.128
Head is the last thing to land.

00:19:34.540 --> 00:19:35.808
Inhale in deeply.

00:19:37.795 --> 00:19:40.348
Exhale completely,
let everything go.

00:19:41.313 --> 00:19:44.417
Gently rock the head a
little side to side, ear to ear.

00:19:44.417 --> 00:19:47.787
Getting a little massage 
in the back of the head.

00:19:47.787 --> 00:19:49.789
The atlas.

00:19:51.524 --> 00:19:54.060
Nice passive stretch here.

00:19:54.060 --> 00:19:56.062
Side of the neck.

00:19:58.531 --> 00:20:00.232
Soften through 
the skin of the face.

00:20:00.232 --> 00:20:00.966
Close your eyes.

00:20:00.966 --> 00:20:03.326
Bring your head 
back to center stillness.

00:20:05.237 --> 00:20:09.313
Relax through the fingers,
the toes, the wrist, the ankles.

00:20:09.313 --> 00:20:11.035
Inhale in deeply.

00:20:12.144 --> 00:20:15.214
Then, here we go, letting the
weight of your body release

00:20:15.214 --> 00:20:17.616
completely and 
fully into the earth. Enjoy.

00:20:17.616 --> 00:20:21.309
Imagine you're just 
kind of sinking into

00:20:22.348 --> 00:20:23.783
a big cloud

00:20:25.257 --> 00:20:28.373
and it's holding you here

00:20:28.373 --> 00:20:31.107
in all your beautiful glory.

00:20:40.489 --> 00:20:42.541
Inhale lots of love in.

00:20:44.977 --> 00:20:46.709
Exhale lots of love out.

00:20:50.355 --> 00:20:52.351
Inhale lots of love in.

00:20:55.701 --> 00:20:57.947
Exhale lots of love out.

00:20:57.947 --> 00:20:59.330
And do one more on your own.

00:20:59.330 --> 00:21:02.752
I'm not going to cue it,
enjoy it, savor it, listen.

00:21:12.949 --> 00:21:14.551
Life is good.

00:21:15.941 --> 00:21:17.685
Bring the palms together.

00:21:19.804 --> 00:21:21.394
Thumbs to third eye.

00:21:24.287 --> 00:21:27.052
Thank you for sharing your
valuable time and energy with me

00:21:27.052 --> 00:21:29.021
and all of the beautiful people

00:21:29.021 --> 00:21:32.124
and pets practicing 
all over the world.

00:21:32.124 --> 00:21:34.375
Take one final deep breath in.

00:21:36.996 --> 00:21:39.512
And we exhale to 
close a practice.

00:21:41.066 --> 00:21:42.306
Namaste.

00:21:44.410 --> 00:21:48.529
(upbeat gentle music)