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 18, believe.

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Let's get started.

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(upbeat gentle music)

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

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Yes.

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Take your time getting there.

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Right away,

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bend your knees,
bring your feet to the ground.

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Come into our 
constructive rest pose.

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So you can walk the 
feet as wide as the mat

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so you don't have 
to hold your legs up.

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And right away let's bring
the hands to the belly and just

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chill out for a second.

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So we're gonna move 
in today's practice.

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Adding another 
layer of vocabulary,

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but I'd like to invite you to
just take a second to see how

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fast you can surrender.

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Lately I've been calling 
this a flash of surrender.

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How fast can you let go?

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And this practice has 
been immensely helpful

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for me in my recent journey

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and I've been
implementing it into my home

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practice and even 
post run recoveries.

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So whatever's going 
on with you today just,

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ah, arrive.
See how fast you can chill out.

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And if you can't,
that's all right.

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That's great 
information as well.

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A flash of surrender.

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Can you start to 
relax everything?

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Close your eyes.

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Really land here in the moment.

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Honoring this time.

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Maybe you take a 
deep breath in here.

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And allow it to be a breath 
of gratitude first for yourself

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for showing up, for really 
believing in yourself and

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believing that this 
time could be valuable.

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On your exhalation,
just allow the weight of the

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body to relax here for a second.

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Taking just but a moment to
really empty your cup here.

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Chill out, surrender.

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'Cause then you know,
we're gonna fill it.

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So just take a couple 
breaths here on your own.

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Mmmmm.

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And then when you're read,
continue to gently deepen the

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breath and we're gonna 
start to rock the head gently

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side to side, ear to ear.

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Getting that gentle 
massage in the back of the head.

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Welcoming a gentle, passive-ish

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stretch to the neck and even the

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trap as you rock 
gently back and forth.

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And then just notice your tempo.

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Notice your tempo.

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Cool, bring the 
head back to center.

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We'll let the knees part, we're
gonna walk the feet now in line

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with the hips, 
toes pointing forward.

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So just keep 
noticing your patterns,

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especially with the toes,
it's just a fun little,

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I think, experiment, 
a little indicator of pattern.

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No right or wrong, no judgment

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of whatever it is
you're noticing.

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Just notice your pattern.

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See if you can bring 
your toes to point forward,

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heels crawl up 
towards the sits bones.

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Great, then 
interlace the fingers,

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bring them behind the head,
elbows wide.

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Extend your thumbs so you have
this nice little neck hammock.

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Give yourself a little massage.

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Yes.

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Start to breathe a little deeper
using this shape to inspire

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more depth of breath.
Whatever that means to you.

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Really breathing 
maybe into the rib cage.

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Feeling it expand.

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And then just take a second to
notice the quality of air in the

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room or whatever environment
you are playing in today.

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Maybe take a second 
to notice the light.

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The quality of light.

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Just expanding our awareness.

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And see if you can trust or
believe that wherever you are

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today, maybe you're like
squeezing in this practice like

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early or super late because
you didn't want to miss Day 18.

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What if you could trust and
believe that everything

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is as it should be?

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You're exactly where 
you're supposed to be,

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exactly the 
right time practicing,

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what if that were true?

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Just a little food for thought.

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Okay, we're going to give 
a gentle pull on the back

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of the neck, just 
creating a little gentle,

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gentle, gentle, gentle traction.

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Chin tucks into the chest,
elbows get nice and wide.

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Inhale in, 
keep that gentle pull,

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just that gentle traction.

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As you exhale, 
lift the head, the neck,

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the shoulders, 
the elbows up high.

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Start to engage your 
abdominal wall and pause here.

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Low belly and upper 
abdominal, abdominals.

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(laughs) Articulate, Adriene,
are coming in to do a little

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kiss in the center.

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And we're here for three, two.

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Look up towards the 
third eye and back on the one.

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Good, and then 
slowly lower down.

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Here we go, big inhale.

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Exhale to lift.

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Again, we're not 
crunching here in the neck.

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We're keeping 
neck nice and long.

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So you can imagine you're
holding like a juicy piece of

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fruit between your 
chin and your chest.

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Keep the thumbs extended to
cradle the neck if you're still

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working on building 
strength here.

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You shouldn't have 
any pain in the neck.

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Not here, not I.

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Gaze up and then back.

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Nice long neck for three,

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squeeze and lift 
a little higher for two.

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Squeeze and lift a little higher

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and then slowly 
lower on the one.

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Alright, now let's 
synchronize with the breath.

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Inhale in.

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Sharp exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Lower back these flush 
with the mat the whole time.

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Inhale to lower.

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Sharp exhale to lift.

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Inhale to lower.

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Sharp exhale to lift, squeeze.

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Inhale to lower.

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Exhale, lift a little higher.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Last one, hang with me.

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Inhale to lower.

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Exhale to lift, hold.

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Reach your right 
fingertips forward.

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Palms face up.

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Left fingertips forward,
palms face up.

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Great.
Then bring your thumbs,

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you're gonna slowly 
draw a line all the way out.

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Then all the way in.

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Look up and back as you take the
thumbs all the way out in line

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with the shoulders.

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And all the way in.

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And one more time you got this.

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Soften your jaw.

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Excellent, hands are gonna
come behind the thighs here.

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Go ahead and lift the feet,
lift the toes,

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hug the knees into the chest,
nose towards the knees.

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Keep lifted here for three.

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Squeeze and lift, two.

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And on the one, slowly 
release the head back down,

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it kisses for a moment,
flash of surrender, (sighs).

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And then we're 
gonna rock and roll

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up and down the 
length of the spine.

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You know your body best 
so if this is not right for you

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just make it 
a little adjustment.

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And we're gonna come 
to meet all the way up

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in a nice cross legged seat.

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Sit up nice and tall.

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Head over heart, 
heart over pelvis.

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Close your eyes here.

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Take a deep breath in.

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Use your exhale to 
drop the shoulders down.

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Again, inhale to 
sit up a little taller.

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And exhale to 
relax the shoulders down.

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And one more time, listen
to the sound of your breath.

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Big inhale.

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Long exhale.

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Cool.

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Come forward on to all fours.

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Nice and easy and make your
way to Downward Facing Dog.

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Make sure to spread the 
fingertips nice and wide.

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Take a second here 
to find what feels good.

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Maybe play with the length of
your stance today how long or

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how short your dog could be.

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Alright, ground 
through the fingertips,

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ground through the knuckles.

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Take a second 
here to find stillness.

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Inhale in deeply.

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And exhale completely.
Awesome.

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Bend the knees.
On your next inhale,

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carve a line with 
the nose to look forward.

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On the exhale, make 
your way to the top.

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You can step up ragdoll.

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You can do the 
baby steps, slow crawl.

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We'll meet in a Forward Fold
standing at the top of the mat.

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Take a second here.

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Ground through the feet.

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If you came on to the mat
with any stress or any tension,

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let's take a second here to
breathe deep in through the nose

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and maybe out through the mouth.

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Letting some of that go,
just maybe.

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Then bend your knees generously,
tuck your chin and slowly begin

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to roll up, Mountain Pose.

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Stack up through the spine.

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Lift your heart.

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Inhale in.

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Take a variation of the shape
that feels really good today,

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whatever that means to you.

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And then slowly shift 
your weight to your left foot.

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Peel your right heel up,
just the right heel.

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Just take a second here to find
that connection to your center,

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to your midline.

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Then you can keep the right toes
on the ground or we can test

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that relationship, 
that connection to center,

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the Sushumna, the midline 
by lifting the right knee up.

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Just standing 
One-Legged Tadasana here.

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You can flex the 
right foot if you like here,

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right knee lifting up.
Beautiful.

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Again, we can keep the 
right big toes on the ground.

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We're just testing 
this connection to center,

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not trying to prove anything.

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We're here for three,
two, breathe deep.

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Good, on the one, 
release and switch.

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So find that gentle lift 
up from the pelvic floor.

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Find that connection of 
center drawing in and up.

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Lift your heart 
and when you're ready,

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start with just the left heel.

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So you can really feel that 
energy, that awareness spreading

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through all four 
corners of the right foot.

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We're lifting, lifting, lifting.

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We're finding that that inner
work, that connection.

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So if this pace feels
a little slow for you, good.

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It's on purpose.

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This isn't just like, oh,

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for those who are 
working on balance.

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This is for everyone,
wink, wink, I love you.

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So just play here.

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And really trying to find this
kind of like inner intrinsic

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work so that really we can find
a different type of ease when we

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start to balance, right, on the
arms and legs in different ways.

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So it's about your 
relationship to center.

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You can lift your left knee
up now if you haven't already,

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flex that left foot.

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And just see, are we kind of
leaning all the way into that

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right foot or can 
we find that lift,

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that ground, that push and pull,
that little dance of opposition?

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Even here, breathing deep,
imagining that left's hip socket

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going down, down, down.

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Great, standing 
One-Legged Tadasana,

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take one more 
deep breath in, inhale.

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And then exhale slowly lower.

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Right away, 
here we go, let's go.

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Inhale, reach for the sky.
Enjoy.

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Exhale, enjoy this 
move all the way down.

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Forward Fold.

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Good, inhale halfway lift.

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Bringin' it back.

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Exhale, soften and fold.

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Awesome work.

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Bend the knees, 
plant your palms,

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step one foot back,
then the other.

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Here we go.

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Return to Plank.

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Return to Plank.

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Not quite.
Shift your weight forward.

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Gaze forward on the toes.

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Soft bend in the elbows.
Squeeze and lift. Here we go.

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Slow and with control lower
all the way down to the belly.

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Inhale, Cobra.
Let it be small.

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Exhale, soften and fold.

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Your choice, curl the 
under press up to all fours

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or press up to Plank.
Here we go.

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Nice and strong.

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Inhale in deeply.

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Exhale, send the 
hips up and back

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or peel the hips up and back,
Downward Facing Dog.

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On your next inhale, 
lift the right leg up high.

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Here's our Three-Legged Dog 
or Down Dog splits.

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Claw through the fingertips,
take a deep breath in.

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Exhale, bend your right knee,
shift it forward.

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Come all the way through,

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squeezing your right 
knee up to your heart.

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Then send it back out, 
inhale, Three-Legged Dog.

00:13:29.208 --> 00:13:30.476
Exhale, shift it forward.

00:13:30.476 --> 00:13:32.845
Right knee kisses right elbow.
Gaze straight down.

00:13:32.845 --> 00:13:34.615
Remember upper body's in Plank.

00:13:35.481 --> 00:13:37.250
Inhale, Three-Legged Dog.

00:13:37.250 --> 00:13:39.986
Last one don't rush it,
nice and slow.

00:13:39.986 --> 00:13:41.521
Right knee kisses left elbow.

00:13:41.521 --> 00:13:44.991
Gaze straight down, 
upper body's in Plank.

00:13:44.991 --> 00:13:46.774
Good, inhale, kick it up.

00:13:47.527 --> 00:13:50.447
Now exhale, step it 
all the way up and through.

00:13:51.030 --> 00:13:53.800
Back knee stays lifted 
unless you like to lower it.

00:13:53.800 --> 00:13:55.735
We know that's 
an available option.

00:13:55.735 --> 00:13:57.437
Squeeze the inner 
thighs in the midline,

00:13:57.437 --> 00:13:59.238
sweep the arms 
forward, up and back.

00:13:59.238 --> 00:14:01.007
Nice high lunge here.

00:14:01.007 --> 00:14:02.742
Bend that front knee.

00:14:02.742 --> 00:14:06.179
Soft bend in that back knee to
get your center underneath you.

00:14:06.179 --> 00:14:07.930
Find that loop of energy.

00:14:07.930 --> 00:14:09.882
Lifting through the front body.

00:14:09.882 --> 00:14:12.418
Grounding through the back body.
You got this.

00:14:12.418 --> 00:14:14.721
Inhale in, maybe you look up.

00:14:14.721 --> 00:14:17.724
Exhale, nice and slow,
come all the way down.

00:14:17.724 --> 00:14:19.892
Plant the left palm.

00:14:19.892 --> 00:14:21.761
Inhale, right fingertips 
up towards the sky.

00:14:21.761 --> 00:14:25.331
Big breath, big stretch 
here for your twist.

00:14:25.331 --> 00:14:27.400
Then exhale, right hand 
comes to the earth.

00:14:27.400 --> 00:14:29.569
Beautiful, we step 
the right toes back.

00:14:29.569 --> 00:14:33.172
Belly to Cobra or now maybe
Chaturanga to Upward Facing Dog.

00:14:33.172 --> 00:14:34.914
Move with your breath.

00:14:36.109 --> 00:14:38.578
Use your inhale 
to open your heart.

00:14:38.578 --> 00:14:40.072
Cobra or Up Dog.

00:14:40.072 --> 00:14:43.916
Use the exhale to transition
back to Downward Facing Dog.

00:14:48.140 --> 00:14:50.056
Alrighty, once 
you're in Downward Dog,

00:14:50.056 --> 00:14:53.226
go ahead and anchor through
that right heel and on your next

00:14:53.226 --> 00:14:56.729
breath in slide 
the left leg up high.

00:14:56.729 --> 00:14:58.331
Three-Legged Dog.

00:14:58.331 --> 00:15:00.867
Press into both palms evenly.
Here we go.

00:15:00.867 --> 00:15:03.002
Inhale in again, lift 
from your left inner thigh.

00:15:03.002 --> 00:15:05.538
Lift it a little higher.
Exhale, shift it forward.

00:15:05.538 --> 00:15:08.768
Left knee squeezes in towards
your chest, gaze down.

00:15:09.709 --> 00:15:11.711
Anchor through the right
heel, that brings you back up,

00:15:11.711 --> 00:15:13.646
Three-Legged Dog.

00:15:13.646 --> 00:15:17.283
Exhale, left knee comes up and
over to kiss the left elbow.

00:15:17.283 --> 00:15:18.474
You got this.

00:15:19.611 --> 00:15:21.395
Inhale, rise back up.

00:15:22.855 --> 00:15:25.158
Cross it over, nice and slow.
Careful not to rush.

00:15:25.158 --> 00:15:26.692
Slight bend in the elbows here

00:15:26.692 --> 00:15:29.229
as we kiss 
left knee to right elbow.

00:15:30.530 --> 00:15:32.732
Good, inhale, 
kick it all the way up.

00:15:32.732 --> 00:15:33.699
Nice work.

00:15:33.699 --> 00:15:36.502
With control, step it all 
the way up into your lunge.

00:15:36.502 --> 00:15:38.404
Remember, you can 
always use your hand to

00:15:38.404 --> 00:15:40.339
guide that foot all the way up.

00:15:40.339 --> 00:15:42.108
Back knee lowers 
if you like otherwise,

00:15:42.108 --> 00:15:42.942
let's keep it lifted.

00:15:42.942 --> 00:15:46.112
See what happens as you squeeze
the inner thighs to the midline.

00:15:46.112 --> 00:15:48.681
Wake up through that 
center channel and here we go,

00:15:48.681 --> 00:15:51.170
reaching the fingertips 
forward, up and back.

00:15:51.170 --> 00:15:53.486
Front knee over front ankle.

00:15:53.486 --> 00:15:56.245
Bend your back knee to get
your center underneath you.

00:15:57.256 --> 00:15:59.725
Great, energy 
through the fingertips.

00:15:59.725 --> 00:16:03.296
Use the exhale to relax 
any tension in the shoulders.

00:16:03.296 --> 00:16:06.021
Use the inhale to 
find a lift, expansion.

00:16:06.966 --> 00:16:08.301
Wonderful.
Inhale in.

00:16:08.301 --> 00:16:11.437
Maybe you carve a line 
with your nose to look up.

00:16:11.437 --> 00:16:14.874
Then exhale, 
soften it all back down.

00:16:14.874 --> 00:16:17.610
Right hand comes to the earth.
On your next breath in,

00:16:17.610 --> 00:16:20.613
left fingertips reach 
up towards the sky.

00:16:20.613 --> 00:16:22.114
Wiggle the left fingertips.

00:16:22.114 --> 00:16:24.317
Big twist here.

00:16:24.317 --> 00:16:27.720
And then slowly exhale,
bring it all the way back down.

00:16:27.720 --> 00:16:30.289
Plant the left palm, 
step the left toes back.

00:16:30.289 --> 00:16:34.026
Here we go, belly to Cobra or
Chaturanga to Upward Facing Dog.

00:16:34.026 --> 00:16:35.228
Move with your breath.

00:16:35.228 --> 00:16:38.331
Synchronize breath to movement.

00:16:38.331 --> 00:16:39.648
Movement to breath.

00:16:42.346 --> 00:16:44.203
We'll meet in 
Downward Facing Dog.

00:16:45.264 --> 00:16:46.809
Take your time.

00:16:50.509 --> 00:16:53.246
So that's the 
thing too, believe,

00:16:53.246 --> 00:16:55.949
believe me when 
I say make it your own.

00:16:58.784 --> 00:17:00.720
Take your time.

00:17:01.888 --> 00:17:05.000
If you go to a public class,
don't ever let anyone rush you.

00:17:06.626 --> 00:17:08.810
Right? Meet your 
appropriate edge but,

00:17:10.697 --> 00:17:13.248
believe in whatever it is,

00:17:13.248 --> 00:17:15.413
whatever feedback 
you're getting back.

00:17:15.413 --> 00:17:17.570
Right, your intuition.

00:17:17.570 --> 00:17:19.798
Huge part of this 
at-home yoga journey.

00:17:19.798 --> 00:17:22.141
Bend the knees, inhale,
look forward.

00:17:22.141 --> 00:17:24.268
Exhale, make 
your way to the top.

00:17:26.178 --> 00:17:28.147
On your next breath in,
lift up halfway.

00:17:28.147 --> 00:17:29.482
Nice flat back position.

00:17:29.482 --> 00:17:31.684
Long, beautiful neck.

00:17:31.684 --> 00:17:33.152
Exhale to soften and fold.

00:17:33.152 --> 00:17:34.854
Let everything go.

00:17:34.854 --> 00:17:37.223
Root to rise here.
Inhale, reach of the sky.

00:17:37.223 --> 00:17:38.925
Big breath, big stretch.

00:17:38.925 --> 00:17:41.661
Open your heart.
Maybe slight back bend here.

00:17:41.661 --> 00:17:45.254
And then exhale, 
we stack it all back.

00:17:45.254 --> 00:17:48.401
Hands come back to the heart
space and go ahead and let your

00:17:48.401 --> 00:17:49.502
fingertips come to your sides.

00:17:49.502 --> 00:17:52.672
And again, the best and most
beautiful Mountain Pose here,

00:17:52.672 --> 00:17:54.674
whatever that means to you.

00:17:57.143 --> 00:17:59.145
Just notice how you feel.

00:18:03.549 --> 00:18:05.952
On your next breath in,
spread the fingertips.

00:18:05.952 --> 00:18:08.020
Let's reach for the sky.

00:18:08.020 --> 00:18:10.056
Exhale, Forward Fold.

00:18:10.056 --> 00:18:12.458
Soft bend in the knees.

00:18:12.458 --> 00:18:14.858
Inhale, halfway lift,
your version.

00:18:16.228 --> 00:18:17.029
Long through the neck.

00:18:17.029 --> 00:18:20.099
Exhale to soften 
and fold back in.

00:18:20.099 --> 00:18:21.867
Good, bend your knees,
plant your palms,

00:18:21.867 --> 00:18:24.904
step or hop it back, Plank Pose.

00:18:24.904 --> 00:18:26.539
Shift it forward.

00:18:26.539 --> 00:18:28.040
Slight bend in the elbows.

00:18:28.040 --> 00:18:31.644
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

00:18:31.644 --> 00:18:33.212
Inhale to open the chest.

00:18:33.212 --> 00:18:35.414
Moving with your breath.

00:18:35.414 --> 00:18:38.351
Exhale to make your way back,
Downward Facing Dog.

00:18:39.920 --> 00:18:42.718
From Downward Dog, inhale 
lift the right leg up high.

00:18:43.656 --> 00:18:45.191
Exhale, bend that right knee.

00:18:45.191 --> 00:18:47.126
Squeeze it all the way up into
the chest and then we're gonna

00:18:47.126 --> 00:18:50.029
step it forward into our lunge.

00:18:50.029 --> 00:18:52.365
Pivot on the back foot,
Lost Warrior, what's up?

00:18:52.365 --> 00:18:53.633
Inhale, Warrior I.

00:18:53.633 --> 00:18:56.517
Reach the fingertips 
forward, up and back.

00:18:58.437 --> 00:19:00.039
Head over heart, 
heart over pelvis.

00:19:00.039 --> 00:19:01.507
We're looking 
for that sensation.

00:19:01.507 --> 00:19:03.743
Don't worry about what 
it actually looks like.

00:19:03.743 --> 00:19:07.169
Just working from 
the inside out here.

00:19:07.169 --> 00:19:10.182
Making adjustments 
based on the sensation.

00:19:14.535 --> 00:19:16.622
Great, then inhale, look up.

00:19:16.622 --> 00:19:19.091
Exhale, bend your elbows, come
through those cactus arms and

00:19:19.091 --> 00:19:21.577
then we're gonna interlace
the fingertips behind the back.

00:19:22.604 --> 00:19:24.060
Yay!

00:19:24.060 --> 00:19:26.544
Alright.
Inhale to lift the chest.

00:19:26.544 --> 00:19:28.667
Draw the 
shoulder blades together.

00:19:28.667 --> 00:19:30.469
Exhale, peel the 
right hip crease back,

00:19:30.469 --> 00:19:32.271
send your gaze forward.

00:19:32.271 --> 00:19:35.274
And just look down
into the pond, strong legs.

00:19:35.274 --> 00:19:36.776
Good, inhale in.

00:19:36.776 --> 00:19:39.478
Listen carefully, 
navel draws in and up.

00:19:39.478 --> 00:19:42.014
We're gonna lift the back
heel, just step it up halfway.

00:19:42.014 --> 00:19:43.382
You're gonna straighten 
through the front leg.

00:19:43.382 --> 00:19:45.007
Peek at me if you need to.

00:19:46.252 --> 00:19:47.520
We got this.

00:19:47.520 --> 00:19:49.588
All this beautiful 
work in the spine,

00:19:49.588 --> 00:19:52.625
this length through the Dunda,
the stick or the staff from the

00:19:52.625 --> 00:19:55.127
crown to the tail,
hold onto it here.

00:19:55.919 --> 00:19:57.536
Welcome a little bit of heat.

00:19:57.536 --> 00:19:59.832
Soft bend in your right knee.

00:19:59.832 --> 00:20:03.069
Alright, we can stay 
on the left big toe here,

00:20:03.069 --> 00:20:05.905
sending our gaze forward,
looking into the pond,

00:20:05.905 --> 00:20:07.506
or we can inhale in.

00:20:07.506 --> 00:20:11.243
Exhale, just start to slowly
lift from your left inner thigh

00:20:11.243 --> 00:20:12.545
all the way up.

00:20:12.545 --> 00:20:15.815
Kicking left toes back,
crown reaching forward.

00:20:15.815 --> 00:20:18.918
We have everything we need here.
Hugging the low ribs in.

00:20:18.918 --> 00:20:20.672
Nice open chest.

00:20:20.672 --> 00:20:23.189
That upward lift 
through the front of the spine.

00:20:23.189 --> 00:20:26.325
That grounding 
down through the back.

00:20:26.325 --> 00:20:29.161
Maybe the left big 
toe stays on the ground.

00:20:29.161 --> 00:20:33.332
Maybe we work to dial the left
pinky toe down as we lift the

00:20:33.332 --> 00:20:34.366
left inner thigh up.

00:20:34.366 --> 00:20:36.302
Just check it 
out and if you fall,

00:20:36.302 --> 00:20:38.437
you know we'll catch 
you here. We got it.

00:20:38.437 --> 00:20:41.006
Take one more 
breath wherever you are.

00:20:41.006 --> 00:20:43.676
And then exhale, 
slowly bend your right knee.

00:20:43.676 --> 00:20:45.277
Left toes come to the ground,

00:20:45.277 --> 00:20:46.912
plant and we come 
back to Warrior I.

00:20:46.912 --> 00:20:49.089
Ooh, hair toss.

00:20:49.089 --> 00:20:50.379
Inhale.

00:20:50.379 --> 00:20:52.840
Exhale, let it all go.
Come all the way back down.

00:20:52.840 --> 00:20:54.212
We pivot on the back foot.

00:20:54.212 --> 00:20:55.834
Left hand comes 
to the earth again,

00:20:55.834 --> 00:20:57.871
and we reach right 
hand toward the sky.

00:20:57.871 --> 00:20:59.055
Big twist.

00:20:59.055 --> 00:21:00.747
Inhale, wiggle 
the right fingertips,

00:21:00.747 --> 00:21:02.684
open up through the chest.

00:21:02.684 --> 00:21:06.332
Exhale, plant the palms, take it
straight to Downward Facing Dog.

00:21:06.332 --> 00:21:09.168
Maybe a little Child's Pose 
if that suits you best

00:21:09.168 --> 00:21:10.402
or we move through vinyasa.

00:21:10.402 --> 00:21:13.571
Belly to Cobra or 
Chaturanga Up Dog.

00:21:14.573 --> 00:21:17.710
Listen to your body and respond.

00:21:24.254 --> 00:21:27.421
Then we'll meet in Downward 
Facing Dog, take your time.

00:21:28.788 --> 00:21:30.342
Breathe, breathe, breathe.

00:21:35.294 --> 00:21:38.297
Alright, from Downward Facing 
Dog here we go, second side,

00:21:38.297 --> 00:21:40.933
then we're almost done,
stay present.

00:21:40.933 --> 00:21:42.034
This is the good stuff.

00:21:42.034 --> 00:21:43.469
Anchor through the right heel.

00:21:43.469 --> 00:21:45.846
Inhale, lift the 
left leg up high.

00:21:47.106 --> 00:21:48.274
Exhale, shift it forward.

00:21:48.274 --> 00:21:49.975
Squeeze your left 
knee in towards your heart.

00:21:49.975 --> 00:21:51.043
Pause.

00:21:51.043 --> 00:21:53.616
And then step it all the
way up whenever you're ready.

00:21:54.246 --> 00:21:56.615
Pivot on the back foot.
We rise up strong.

00:21:56.615 --> 00:21:58.651
Front knee is bent, Warrior I.

00:21:58.651 --> 00:22:00.252
Strong back leg.

00:22:01.399 --> 00:22:03.414
Take a second here.

00:22:03.414 --> 00:22:05.424
Find your center.

00:22:05.424 --> 00:22:07.893
So it used to be like 
find the hips pointing forward,

00:22:07.893 --> 00:22:10.396
find your center and everything
else will kind of come into

00:22:10.396 --> 00:22:12.531
alignment from there. Right?

00:22:12.531 --> 00:22:15.756
Working with your body,
your grace.

00:22:19.672 --> 00:22:21.674
Inhale, look all the way up.
Strong legs.

00:22:21.674 --> 00:22:23.209
Bend your front knee.

00:22:23.209 --> 00:22:25.911
Exhale, bend the elbows.
Come through those cactus arms.

00:22:25.911 --> 00:22:29.315
Yes. Interlace 
the fingertips behind.

00:22:29.315 --> 00:22:30.950
Knuckles draw down and away.

00:22:30.950 --> 00:22:32.484
Keep your front 
knee bent for now.

00:22:32.484 --> 00:22:33.775
Open up through the chest.

00:22:33.775 --> 00:22:35.020
Yes.

00:22:35.020 --> 00:22:36.722
Inhale, look up.

00:22:36.722 --> 00:22:38.290
Exhale, think up and over.

00:22:38.290 --> 00:22:41.293
Remember as if you have a little
beach ball or something here.

00:22:41.293 --> 00:22:42.628
Right in the top 
of the left thigh.

00:22:42.628 --> 00:22:43.662
Think up and over.

00:22:43.662 --> 00:22:45.944
We're gazing into the pond here,

00:22:45.944 --> 00:22:48.867
keeping that back foot strong.

00:22:48.867 --> 00:22:51.270
Good. Find your center.

00:22:51.270 --> 00:22:53.372
Then from here, front 
knee's still over from ankle.

00:22:53.372 --> 00:22:57.428
I'm gonna slowly lift the right
heel up and then from center

00:22:57.428 --> 00:22:59.445
I'm gonna lift it and bring 
it halfway straightening

00:22:59.445 --> 00:23:00.947
through the front leg.

00:23:01.801 --> 00:23:03.379
Great, pause here.

00:23:03.379 --> 00:23:05.160
I'm not collapsed 
in to my left hip.

00:23:05.160 --> 00:23:06.803
I'm pressing up and out of it.

00:23:06.803 --> 00:23:08.587
Strong and steady.

00:23:08.587 --> 00:23:09.955
Open up through the chest.

00:23:09.955 --> 00:23:11.890
You can start to 
dial your right hip down,

00:23:11.890 --> 00:23:14.493
keep the right toes on 
the ground if you like here.

00:23:14.493 --> 00:23:17.596
Gaze forward.
Building lots of strength.

00:23:17.596 --> 00:23:21.667
Or we can inhale in, exhale,
hold on to center as you begin

00:23:21.667 --> 00:23:23.945
to lift from the 
right inner thigh.

00:23:23.945 --> 00:23:26.205
So we really want that right
inner thigh to get some sunshine

00:23:26.205 --> 00:23:28.207
here as you slowly lift up.

00:23:28.207 --> 00:23:31.317
Soft bend in 
that left knee here.

00:23:32.645 --> 00:23:35.614
And just play 
lifting, lifting, lifting.

00:23:35.614 --> 00:23:38.100
Pressing into all four 
corners of the left foot.

00:23:39.218 --> 00:23:41.620
Gazing down.
Nice long neck here.

00:23:41.620 --> 00:23:43.322
Not crunched.

00:23:43.322 --> 00:23:46.463
Shoulder blades drawing
together and down the back body.

00:23:48.294 --> 00:23:50.296
Remember your breath.

00:23:53.599 --> 00:23:55.234
Good, wherever you are,
take one more breath.

00:23:55.234 --> 00:23:58.270
Remember, if you fall, 
don't you worry about a thing.

00:23:58.270 --> 00:24:00.929
We'll catch you, that's 
why we're all here together.

00:24:01.640 --> 00:24:04.677
And then slowly bring 
the right toes back down,

00:24:04.677 --> 00:24:06.612
bend your front knee and let's
come back to that Warrior I.

00:24:06.612 --> 00:24:08.600
Pivot on the back foot.
Nice work.

00:24:08.600 --> 00:24:10.282
Inhale to reach up.

00:24:10.282 --> 00:24:12.418
Think of this as like a rinse.

00:24:12.418 --> 00:24:13.765
Exhale, let it all go.

00:24:14.410 --> 00:24:15.754
Right into your twist.

00:24:15.754 --> 00:24:17.823
Pivot on the back foot.
Right hand comes down.

00:24:17.823 --> 00:24:19.758
Inhale left fingertips reach up.

00:24:19.758 --> 00:24:20.846
Breathe deep.

00:24:21.587 --> 00:24:24.863
And exhale, come 
all the way back down.

00:24:24.863 --> 00:24:27.599
Plant the palms if you want
one more vinyasa take it here.

00:24:27.599 --> 00:24:29.735
Last call for vinyasa.

00:24:29.735 --> 00:24:33.739
Feel free to leave it 
and meet us in Child's Pose.

00:24:33.739 --> 00:24:37.543
Knees together,
hips back, heart melts.

00:24:37.543 --> 00:24:40.292
And here we go, 
a flash of surrender.

00:24:42.881 --> 00:24:46.685
You decide what feels good here,
you can keep the fingertips

00:24:46.685 --> 00:24:50.356
reaching forward or 
maybe drag the palms

00:24:50.356 --> 00:24:52.758
all the way back 
towards your toes

00:24:52.758 --> 00:24:55.461
allowing the 
shoulders to let go.

00:24:55.461 --> 00:24:57.463
Rounding forward here.

00:25:00.165 --> 00:25:01.967
Take three 
cycles of breath here.

00:25:01.967 --> 00:25:03.168
Count 'em out, my love.

00:25:03.168 --> 00:25:05.453
In and out, 
in and out, in and out.

00:25:27.454 --> 00:25:29.395
And then 
continue to keep a nice,

00:25:29.395 --> 00:25:31.325
soft, easy breath here.

00:25:32.827 --> 00:25:36.962
Allowing it to return to

00:25:36.962 --> 00:25:41.373
whatever feels like a 
natural rhythm here now,

00:25:41.373 --> 00:25:45.108
at this point in the practice.

00:25:45.108 --> 00:25:47.181
Feel your breath moving you.

00:25:47.181 --> 00:25:48.914
We're wrapping up here.

00:25:48.914 --> 00:25:51.417
So if this is not a 
comfortable shape for you,

00:25:51.417 --> 00:25:53.419
you can come to seated.

00:25:55.020 --> 00:25:57.793
I'd like to invite 
you to close your eyes

00:26:01.203 --> 00:26:05.967
and just consider what it means

00:26:05.967 --> 00:26:10.135
to wake up each day,

00:26:13.582 --> 00:26:15.507
and have a practice where you

00:26:15.507 --> 00:26:18.931
can believe in yourself.

00:26:24.349 --> 00:26:26.351
This is that practice.

00:26:28.053 --> 00:26:30.363
Thank you so 
much for showing up.

00:26:30.363 --> 00:26:33.492
Thank you for sharing your time
and your energy with me and with

00:26:33.492 --> 00:26:36.268
all the glorious people 
practicing with us today.

00:26:42.267 --> 00:26:45.093
As you're ready, 
bring the hands to the earth.

00:26:47.539 --> 00:26:50.809
And slowly tuck 
your chin to roll up.

00:26:50.809 --> 00:26:53.245
Can stay on the knees 
here or shift to a nice,

00:26:53.245 --> 00:26:55.347
comfortable seat of your choice.

00:26:55.347 --> 00:26:57.349
Bring the palms together.

00:26:59.351 --> 00:27:01.526
And then thumbs 
up to the third eye.

00:27:03.255 --> 00:27:05.357
And we'll seal 
this one with our kiss.

00:27:05.357 --> 00:27:06.681
Take a deep breath in.

00:27:08.648 --> 00:27:10.732
And exhale to whisper

00:27:12.707 --> 00:27:14.096
Namaste.

00:27:15.736 --> 00:27:19.540
(upbeat gentle music)