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 22 and 
today we stir it up.

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(upbeat gentle music)

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Alrighty, welcome back,
my darling friend.

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Let's begin today's practice
in Extended Child's Pose.

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Come on down on the ground.

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If you know this 
shape's not right for you,

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as always, choose a 
shape that feels good.

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One in which you 
can close your eyes,

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soften your heart and 
start to notice your breath.

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Taking a moment 
here just to land.

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Taking a moment to check 
in with the physical body,

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just kind of scanning,

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but also today,

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as you are 
comfortable and willing,

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just taking a second to

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scan the rest.

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Notice your thoughts.

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And your emotional body.

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How you feelin'?

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Gently begin to 
deepen your breath.

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Inhaling lots of love in.

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Exhaling lots of love out.

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I love regular daily at-home
yoga practice because I really

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get this sense that every 
time I show up the practice

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or the mat is catching me 
wherever I am that given day,

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wherever I land

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with whatever I'm bringing

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the mat has my back.

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And it's true.

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So be kind.

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Check in with your
physical body today

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but if any thing comes up,

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the heart space or 
the emotional body,

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just notice it, breathe deep,
and remember this practice is

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here to support you,
to have your back.

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We're gonna slowly start to rock
the head gently side to side.

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Massaging the brow bones.

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Kind of massaging, 
(clears throat) excuse me,

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stimulating this area

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around your third eye center.

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This is also
sometimes kind of nice

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if you have a little
sinus pressure.

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Continue to gently 
deepen your breath.

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Noticing what it feels 
like to be alive today.

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Then bring the head 
back to center stillness.

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Reach the fingertips a 
little further out towards

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the front edge of your mat.

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Nice active arms here.

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

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Exhale to drag the hands back,
lift your heart all the way out.

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Keep the knees wide.

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We're gonna begin to 
move in a circle here,

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inhaling to smooth 
the heart center forward.

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And exhaling to come around,
hi buddy, (kisses)

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and back through that 
Extended Child's Pose.

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Continue, 
inhale to come forward.

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Big breath.
Exhale, around and back.

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Keep it going with your breath.

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Using this time to really find
that hand-to-earth connection.

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Checking in with the shoulders,

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the side body, the torso.

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Getting into the hips.

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Nice and easy.

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Synchronizing the 
breath with the movement

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and the movement 
with the breath.

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And then reversing your circle.

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Inhaling as you come forward.

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Exhaling around and back.

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And if you find any spots here
that feel a little crunchy or

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sticky (laughs), 
work it out, right?

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Find what feels good.

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Notice and respond.

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Listen and respond.

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You can decide what 
tempo feels right here,

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moving really slow

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or perhaps starting to 
pick up the tempo,

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stirring the pot.

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Great, and the next time 
you're all the way forward,

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go ahead and walk the knees
underneath the hip points,

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drag the wrists underneath the
shoulders and let's spread the

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fingertips super wide.

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Press into the 
tops of the feet here.

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Upper arm bones rotate out.

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We're gonna lift the heart space
up between the shoulder blades.

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So you kind of feel this doming
effect in the upper back body.

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Then curl the toes under,
drag the hands back in space,

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inhale in.

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Think of that contraction 
we did yesterday of

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drawing the navel 
up to the spine.

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You're gonna use that here as
you lift the knees and let them

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hover here in a Hovering Table.

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Gaze is straight down.

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Again, upper arm bones turn out.

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You have it.

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Hug the low ribs in for three.

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Strong and steady, two,

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and slowly lower on the one.

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Press into the tops of the feet.
Enjoy this.

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Inhale, drop the belly,
open the heart,

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the chest forward, Cow Pose.

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Exhale, round through,
chin to chest, Cat Pose.

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Again, inhale, 
dropping the belly.

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And exhale, navel to spine.

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Take one more on your own.

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Follow your breath.

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Then inhale to 
Tabletop Position.

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Walk the hands out just a bit.

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Maintain that external rotation
of the upper arm bones rotating

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out as you curl the 
toes under, inhale in.

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And exhale, peel the 
hips up high and back,

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Downward Facing Dog.

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Pedal it out here.

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Bend one knee 
and then the other.

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Make sure you're 
not holding, gripping,

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tight in the neck.

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Nice, then anchor 
through your left heel,

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inhale, lift your 
right leg up high.

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Dial the right toes down.

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Try to level out 
through the hips.

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Press into both palms evenly.

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You got this.
Hug the low ribs in.

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Find your core connection.

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Now bend your right knee,

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you're gonna stack 
the right hip over the left.

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Opening up, maybe you 
take your gaze underneath

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your right armpit here,
breathing deep, inhale.

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Exhale, bring your right 
knee all the way through.

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Shift it forward, 
upper body's in Plank.

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Squeeze your right 
knee up into your chest.

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Excellent, then send it back,
Downward Facing Dog.

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Take a break if you need to.

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You can lower to the knees,
rotate the wrists.

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Otherwise, three 
cycles of breath here,

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Downward Facing Dog, in and out.

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In and out.

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Maybe you take a moment here

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to find exquisite stillness.

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Just for a second.

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And if you're on your 
knees, rotating the wrists,

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go ahead and join us 
in Downward Facing Dog.

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Hips up high and back.

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Ground through the fingertips.

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So strong
hand-to-earth connection here.

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Upper arm bones 
externally rotated.

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Anchor through 
the right heel, big inhale,

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lift the left leg up high,
Three-Legged Dog.

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Dial the left toes down.

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Left hip's, should feel like
your left glutes are in line

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with each other here.

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Claw through the fingertips,
breathe deep.

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Good, then bend the left knee.

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Here we go, stacking the hips.

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Left hip over the right hip.

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Right heel's still reaching
towards the ground and working

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to press into both palms evenly.

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And then maybe I turn my gaze

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underneath my left armpit
chest here, breathing deep.

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Inhale.

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Exhale, carve a line with your
left knee all the way forward up

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and in squeeze and lift,
squeeze and lift,

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squeeze and lift and then send
it back to Downward Facing Dog.

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Awesome, inhale in deeply here.

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Exhale, bend your knees,

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slowly make your 
way to the top of the mat.

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Nice and slow.

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We're gonna get 
off these wrists.

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Forward Fold at 
the top of your mat.

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Shake the head loose here.

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Good, then bend the knees.

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Let's walk the hands 
now underneath the feet.

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So you're gonna bring your toes
right to the wristline here.

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Peek at me if you need to.

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One foot at a time, 
feet hip width apart or wider

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so you have a nice wide stance.

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And then again, relax 
the weight of the head over.

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Can shake the head a little yes,
a little no and if you want,

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you can shift forward towards
the ball joint of your big toe,

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ball joint of your pinky toe
and even wiggle the toes

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for a little massage here.

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Keep breathing.
Hold on to your center.

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And then slowly 
release one hand at a time.

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Good, tuck the chin, bend the
knees and rise up to Mountain

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nice and slow, enjoy this move.

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Stack the head over the
heart, the heart over the spine.

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And when you're ready,

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let's bring the hands
to the waistline here.

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Think about drawing your 
shoulder blades together.

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Really elbows reaching 
back in towards one another.

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And then here's the thing,
my friends,

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keep your gaze, 
your eyes straight out,

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your focus straight out.

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You don't need 
to look down here.

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Trust me.
Trust yourself.

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Trust that the ground is there
to catch you and you're gonna

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walk your feet as 
wide as your mat here,

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a little bit wider 
than hip width apart.

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And if you did look down,
that's all good.

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That's why we're
practicing here, just noticing.

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So just bringing a 
little bit of magic.

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We've been working so 
beautifully on all of this

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awareness and then 
it's funny because in,

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you know, our yoga guide, our
yoga buddy will invite us to do

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something and we 
have to look down.

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So I'm just lovingly inviting
you to think about that.

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You know the 
ground is there, so,

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alright, more on that later.
Here we go.

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We're gonna bend the knees,
soft bend in the knees.

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And we're gonna slowly 
bump the hips to the left,

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then take them all the way back.

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Bump the hips to the right

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and then take 
them all the way forward.

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And then you're just 
gonna keep moving here,

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soft bend in the knees.

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Big circles one way.

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And most of us at first 
are gonna feel a little foolish,

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a little silly.

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Some are like, "Ooh, yes.

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"So glad this is in the 
practice today. Mmm, get it."

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So wherever you're finding
yourself today here with

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these hip circles, 
it's okay. It's great.

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But I'm gonna ask you 
to lean in a little bit.

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Bring your 
breath into the picture.

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Maybe even close your eyes or
soften your gaze so you can

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really start to 
notice the sensation,

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if any, in the hip socket,
in that ball and socket.

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Moving with your breath.

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If you're practicing 
today with someone,

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maybe you give them a little,
"Hey," or something.

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Just have fun.
It's okay to have fun.

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And then bump the 
hips the other way.

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But I'd really, 
really, all fun aside,

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like to invite you to pay
attention to the sensations in

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that ball and socket joint.

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So I find it is helpful to 
kind of soften the gaze

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or close your eyes to do that.

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Get in there if I can 
do this on YouTube

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you can do this at home.
(laughs)

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A little slow motion hula hoop.

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Alright, then reverse 
the circle once again.

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And now reverse it again.

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Oh yeah.

00:13:41.385 --> 00:13:43.482
And then stand up nice and tall.

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Lift up from the pelvic floor.

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Nice power pose here.

00:13:47.326 --> 00:13:49.160
Same thing, my darling friends.

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As Mr. Shakespeare 
once wrote, "See feelingly."

00:13:51.798 --> 00:13:54.267
So put your eyeballs in 
the soles of your feet and

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walk your feet together.

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Try to keep your gaze out,
your focus out.

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Bring the feet 
together without looking down.

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Just an experiment.

00:14:02.675 --> 00:14:05.244
Then when you're ready, inhale,
reach the fingertips up high.

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Big stretch, big breath.

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And exhale to float it all 
the way down, Forward Fold.

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Inhale to lift and lengthen.

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Halfway, nice 
flat back position.

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Exhale to soften and fold in.

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Great, reach for the sky.

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Big inhale, big stretch.

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Spread the fingertips.

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Then back down you go.
Bend the knees, Forward Fold.

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Big inhale lifts you 
up halfway, your version.

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Lots of space between the
ears and the shoulders here.

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Good, and exhale, 
soften and fold in.

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Again, inhale, 
reach up towards the sky.

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Big breath, big stretch.

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Lift your heart.

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Exhale, bend and 
fold all the way down.

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Inhale, halfway lift.

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Long neck.

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Exhale, soften and fold inward.

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Great, bend the knees.

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Plant the palms.
Step the right foot back.

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Bend the right knee.

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Inhale, sweep 
the arms all way up.

00:15:10.777 --> 00:15:13.479
Check it out, today, instead
of leaning into the Crescent,

00:15:13.479 --> 00:15:15.181
press into that front foot.

00:15:15.181 --> 00:15:17.450
You're gonna 
stack the spine here.

00:15:17.450 --> 00:15:19.051
Right toes can stay curled or

00:15:19.051 --> 00:15:21.621
you can uncurl for 
a little more stability.

00:15:21.621 --> 00:15:22.455
You decide.

00:15:22.455 --> 00:15:24.524
Squeeze the inner 
thighs to the midline.

00:15:24.524 --> 00:15:26.793
Pull the thumbs back, inhale in.

00:15:26.793 --> 00:15:28.227
Exhale, palms come together,

00:15:28.227 --> 00:15:31.097
you're gonna bring the outer
edge of the right elbow to

00:15:31.097 --> 00:15:34.300
the outer edge 
of the left knee here.

00:15:34.300 --> 00:15:35.968
Alright, then we're 
gonna the continue the journey,

00:15:35.968 --> 00:15:37.808
pulling the 
left hip crease back.

00:15:38.501 --> 00:15:40.173
Beautiful.

00:15:40.173 --> 00:15:42.275
Lifting up from 
the pelvic floor.

00:15:42.275 --> 00:15:45.912
And we're working to bring the
thumbs in line with the sternum.

00:15:45.912 --> 00:15:48.481
Just give you a 
little intention.

00:15:48.481 --> 00:15:51.851
Front knee over front ankle.
Nice, long, beautiful neck.

00:15:51.851 --> 00:15:55.454
So channel those halfway lifts,
that flat back here.

00:15:55.454 --> 00:15:56.789
Now breathe into your belly.

00:15:56.789 --> 00:15:59.034
Return to that balloon breath.

00:16:02.795 --> 00:16:04.931
Excellent, one more breath here.

00:16:04.931 --> 00:16:07.099
If you want to curl 
the back toes under,

00:16:07.099 --> 00:16:09.604
lift the back knee,
that is available.

00:16:11.270 --> 00:16:13.940
Otherwise, keep 
that back knee lowered.

00:16:13.940 --> 00:16:15.144
Good, here we go.

00:16:15.144 --> 00:16:17.109
Nice and slow and 
steady from center

00:16:17.109 --> 00:16:18.477
come all the way back.

00:16:18.477 --> 00:16:20.680
Frame your left 
foot with your hands.

00:16:20.680 --> 00:16:22.014
We're gonna lift 
the back knee up.

00:16:22.014 --> 00:16:24.283
We're gonna step 
all the way back and up

00:16:24.283 --> 00:16:26.786
into Downward Facing Dog.

00:16:26.786 --> 00:16:29.850
Good, nice cleansing 
breath here in through the nose.

00:16:31.224 --> 00:16:33.142
And exhale out 
through the mouth.

00:16:34.538 --> 00:16:37.330
Once more, inhale 
in through the nose.

00:16:38.910 --> 00:16:41.834
Exhale out through the mouth.

00:16:41.834 --> 00:16:43.369
Nice, bend the knees.

00:16:43.369 --> 00:16:46.138
Inhale to carve a line
with the nose, look forward.

00:16:46.138 --> 00:16:48.849
Exhale to make your
way to the top, your version.

00:16:50.076 --> 00:16:51.978
Good, here we go 
with the breath in.

00:16:51.978 --> 00:16:54.914
Lift up halfway, 
nice flat back position.

00:16:55.915 --> 00:16:59.852
And exhale to 
soften and fold inward.

00:16:59.852 --> 00:17:01.254
Nice, fingertips 
come to the earth.

00:17:01.254 --> 00:17:03.189
Here we go.
Step the left foot back.

00:17:03.189 --> 00:17:06.959
Left foot back.
Lower the left knee.

00:17:06.959 --> 00:17:08.327
And here we go.
We're gonna lift up,

00:17:08.327 --> 00:17:09.862
reaching fingertips 
forward, up and back.

00:17:09.862 --> 00:17:13.065
Come all the way up out 
of that front hip to start.

00:17:13.065 --> 00:17:14.300
Pull the right hip crease back.

00:17:14.300 --> 00:17:17.495
Stack head over heart,
heart over pelvis.

00:17:19.071 --> 00:17:21.674
Now find your strong connection
through that back foot.

00:17:21.674 --> 00:17:22.742
Make a choice.

00:17:22.742 --> 00:17:25.111
Inhale to lift up 
through the heart.

00:17:25.111 --> 00:17:26.779
Exhale, palms kiss together.

00:17:26.779 --> 00:17:30.049
We're gonna think up and over,
bringing the left elbow up and

00:17:30.049 --> 00:17:33.665
over towards the outer 
edge of that right thigh.

00:17:33.665 --> 00:17:35.661
Front knee stays 
over the front ankle

00:17:35.661 --> 00:17:38.090
and we find our twist here.

00:17:38.090 --> 00:17:40.426
Breathing deep into the belly.

00:17:40.426 --> 00:17:43.996
Working to get those 
thumbs toward heart center.

00:17:43.996 --> 00:17:47.066
Nice, long, beautiful neck here.

00:17:47.066 --> 00:17:50.703
Think about lifting 
up from the pelvic floor.

00:17:50.703 --> 00:17:52.772
Tuck the chin just slightly.
You're doing great.

00:17:52.772 --> 00:17:54.740
Breathe deep.

00:17:54.740 --> 00:17:59.412
Stay here, or if you lift the
back knee on the right leg maybe

00:17:59.412 --> 00:18:01.002
you try it here on the left leg.

00:18:03.396 --> 00:18:05.978
Nice work.
Inhale in.

00:18:05.978 --> 00:18:08.161
Use your exhale 
to guide it back.

00:18:08.161 --> 00:18:10.122
Frame the right 
foot with your hands.

00:18:10.122 --> 00:18:13.715
And here we go, stepping it
back to Downward Facing Dog,

00:18:13.715 --> 00:18:14.870
awesome.

00:18:14.870 --> 00:18:16.280
Claw through the fingertips.

00:18:16.280 --> 00:18:17.502
Let's do a Lion's Breath.

00:18:17.502 --> 00:18:19.291
Big inhale in through the nose.

00:18:20.377 --> 00:18:22.406
Exhale, tongue out.

00:18:24.837 --> 00:18:26.172
Great, anchor 
through the left heel.

00:18:26.172 --> 00:18:29.175
Listen carefully, inhale, 
lift the right leg up high.

00:18:29.175 --> 00:18:30.743
This time, again, 
bend the right knee,

00:18:30.743 --> 00:18:32.818
stack the right 
hip over the left.

00:18:34.197 --> 00:18:36.082
Great. Inhale.

00:18:36.082 --> 00:18:38.918
Exhale, carve a line with the
right knee all the way up and

00:18:38.918 --> 00:18:41.320
over to kiss the right elbow.

00:18:41.320 --> 00:18:43.956
Shift forward.
Upper body's in Plank.

00:18:43.956 --> 00:18:47.727
Good, then kick it back up,
Three-Legged Dog.

00:18:47.727 --> 00:18:49.261
Down Dog Splits.

00:18:49.261 --> 00:18:51.491
Great. Lower the 
right foot down.

00:18:51.491 --> 00:18:53.176
Switch, second side.

00:18:53.176 --> 00:18:55.001
Inhale, Three-Legged Dog.

00:18:55.728 --> 00:18:57.003
Bend your left knee.

00:18:57.003 --> 00:18:59.401
As you're ready, keep 
breathing, stack the hips.

00:19:00.803 --> 00:19:02.341
Great, inhale in.

00:19:02.341 --> 00:19:03.609
Exhale, carve a line.

00:19:03.609 --> 00:19:05.978
Think up and over with 
the left knee all the way

00:19:05.978 --> 00:19:09.348
up, up, up, over an imaginary
hurdle to kiss the left elbow.

00:19:09.348 --> 00:19:11.717
Gaze straight down.

00:19:11.717 --> 00:19:13.775
Good, then kick it up,
Three-Legged Dog.

00:19:15.054 --> 00:19:17.523
And slowly lower, 
Downward Facing Dog.

00:19:17.523 --> 00:19:19.091
Awesome.
Bend the knees.

00:19:19.091 --> 00:19:20.359
Inhale to look forward.

00:19:20.359 --> 00:19:22.201
Exhale to make 
your way to the top.

00:19:23.462 --> 00:19:25.531
Inhale, halfway lift,
your version.

00:19:25.531 --> 00:19:26.799
Find length in the neck.

00:19:28.022 --> 00:19:30.936
And exhale, soften and fold.

00:19:30.936 --> 00:19:32.905
Root to rise here.
Spread the fingertips.

00:19:32.905 --> 00:19:35.841
Here we go. Big inhale, 
reach up towards the sky.

00:19:35.841 --> 00:19:37.708
Big beach ball up and overhead.

00:19:38.711 --> 00:19:40.680
On the exhale, 
drop to shoulders down,

00:19:40.680 --> 00:19:42.415
keep the fingertips spreading.

00:19:42.415 --> 00:19:44.984
Fingertips reaching 
high up towards the sky.

00:19:44.984 --> 00:19:46.752
Ground through the feet.
Big inhale.

00:19:46.752 --> 00:19:48.187
Big beach ball going overhead.

00:19:48.187 --> 00:19:49.989
Think up and over as you exhale.

00:19:49.989 --> 00:19:52.158
Take that beach ball 
over towards the left.

00:19:52.158 --> 00:19:54.693
Bump your hips to the right.
Tuck the chin just slightly.

00:19:54.693 --> 00:19:56.796
Big side body stretch here.

00:19:56.796 --> 00:19:59.098
Inhale to spread 
the fingertips, reach.

00:19:59.098 --> 00:20:01.133
Exhale to come back to center.

00:20:01.133 --> 00:20:03.610
Inhale, send the 
fingertips up high.

00:20:03.610 --> 00:20:06.572
And exhale over to the right.
Bump the hips to the left.

00:20:06.572 --> 00:20:08.674
Keep those low ribs hugging in.

00:20:08.674 --> 00:20:10.742
Hold on to your center.

00:20:10.742 --> 00:20:11.980
Inhale.

00:20:12.632 --> 00:20:15.655
Exhale, back to Volcano.

00:20:15.655 --> 00:20:18.150
Stand up tall.
Inhale, look up.

00:20:18.150 --> 00:20:21.287
Exhale, palms come together
and let's slice it right down

00:20:21.287 --> 00:20:24.056
through, Forward Fold.

00:20:24.056 --> 00:20:27.660
Bend your knees generously here.
Little love for the low back.

00:20:27.660 --> 00:20:32.264
And then on your next inhale,
lift it up halfway, long neck.

00:20:32.264 --> 00:20:35.768
Good, exhale, soften and fold.
Beautiful, beautiful.

00:20:35.768 --> 00:20:38.604
We're gonna plant the palms,
step one foot back.

00:20:38.604 --> 00:20:41.907
Step the other foot back,
Plank Pose.

00:20:41.907 --> 00:20:44.119
Inhale to look forward,
shift forward.

00:20:44.119 --> 00:20:46.745
Exhale, squeeze those elbows
into the side body and slowly

00:20:46.745 --> 00:20:50.750
lower all the way down to your
belly or to your blue heeler.

00:20:50.750 --> 00:20:52.852
Press in the tops of the feet.

00:20:52.852 --> 00:20:54.787
Inhale, Cobra.

00:20:54.787 --> 00:20:56.522
Be gentle.

00:20:56.522 --> 00:21:00.059
And exhale to 
soften and fold in.

00:21:00.059 --> 00:21:02.294
From here you're
gonna press up to all fours

00:21:02.294 --> 00:21:04.430
or Downward Facing Dog, 
your choice.

00:21:04.430 --> 00:21:07.261
We're headed 
towards One-Legged Pigeon.

00:21:09.802 --> 00:21:12.338
Whether you're on all 
fours or in the Down Dog,

00:21:12.338 --> 00:21:14.507
let's inhale, 
lift the right leg up.

00:21:14.507 --> 00:21:17.510
Nice and easy, start to soften
out all the hard edges here.

00:21:17.510 --> 00:21:20.579
We're gonna bring the right
knee all the way up and in.

00:21:20.579 --> 00:21:22.448
We'll walk that
right ankle towards

00:21:22.448 --> 00:21:24.416
the front left 
corner of the mat.

00:21:24.416 --> 00:21:28.751
Maybe, or we'll keep the right
heel close in towards center.

00:21:29.755 --> 00:21:33.702
You're here, or you're here or
you're somewhere in-between.

00:21:33.702 --> 00:21:37.730
Keep the feet 
nice and energized.

00:21:37.730 --> 00:21:39.064
Press into the 
top of the back foot

00:21:39.064 --> 00:21:41.167
and when you're ready, 
find length.

00:21:41.167 --> 00:21:42.835
Lift up through the chest.

00:21:42.835 --> 00:21:44.837
Lengthen through the crown.

00:21:46.972 --> 00:21:50.809
And then slow and 
steady we'll fold inward.

00:21:50.809 --> 00:21:53.679
So you can create a little
pillow with the forearms

00:21:53.679 --> 00:21:55.047
for the forehead.

00:21:55.047 --> 00:21:57.216
You can reach the 
fingertips forward,

00:21:57.216 --> 00:21:59.418
rest your head on the earth.

00:21:59.418 --> 00:22:01.987
Maybe sometimes creating 
a little like bubble gum,

00:22:01.987 --> 00:22:06.392
bubble gum in a dish,
mudra vibes.

00:22:06.392 --> 00:22:08.494
Some people are like, "Yes!"

00:22:08.494 --> 00:22:10.629
Most people are like, 
"What is she talking about?"

00:22:10.629 --> 00:22:15.171
But just create a little 
pillow with the fist for

00:22:15.171 --> 00:22:17.703
your forehead here, 
your third eye.

00:22:19.471 --> 00:22:23.576
So we want to get to a place
here today where we can really

00:22:23.576 --> 00:22:28.465
be here with nice, 
full conscious breath.

00:22:34.253 --> 00:22:37.723
So you should not be in pain,
but we do want to be in a place

00:22:37.723 --> 00:22:41.302
where we can observe sensation.

00:22:44.163 --> 00:22:45.497
And you can make a 
little adjustments,

00:22:45.497 --> 00:22:47.700
never feel like 
you're stuck, right?

00:22:49.547 --> 00:22:51.637
It's something we're going to
be talking about in an upcoming

00:22:51.637 --> 00:22:53.305
practice, you know.

00:22:53.305 --> 00:22:55.890
Does it make me happy?
Does it feel good?

00:22:55.890 --> 00:22:58.377
And if not, what can I change?

00:22:58.377 --> 00:22:59.311
Spoiler alert.

00:22:59.311 --> 00:23:02.014
Okay, take a deep 
breath in wherever you are.

00:23:03.472 --> 00:23:06.518
And use your exhale to 
soften into the posture,

00:23:06.518 --> 00:23:09.989
to relax your shoulders,
relax your jaw.

00:23:09.989 --> 00:23:11.991
Relax your jaw.

00:23:14.093 --> 00:23:16.295
Close your eyes,
my sweet friend.

00:23:19.148 --> 00:23:21.943
And just observe, listen 
to the sound of your breath.

00:23:49.391 --> 00:23:50.896
Move nice and slow here.

00:23:50.896 --> 00:23:52.236
Inhale in.

00:23:54.166 --> 00:23:55.801
Exhale, soft, easy movement.

00:23:55.801 --> 00:23:58.971
You're gonna rock the 
hips gently left to right.

00:23:58.971 --> 00:24:00.906
Barely moving.

00:24:02.408 --> 00:24:04.829
Tiny, tiny, tiny movement.

00:24:07.146 --> 00:24:09.469
Keep breathing, keep listening.

00:24:16.388 --> 00:24:20.092
This practice is 
designed to support you.

00:24:20.092 --> 00:24:22.094
Stay with it.

00:24:27.299 --> 00:24:30.302
And soft and easy, almost as if
you were moving through water,

00:24:30.302 --> 00:24:33.401
just hang with me, you're gonna
slowly start to rise back up.

00:24:34.673 --> 00:24:37.409
Don't rush, 
don't rush, don't rush.

00:24:37.409 --> 00:24:40.446
Keep your feet 
kind of bright, energized.

00:24:40.446 --> 00:24:44.049
And here you go, you're
gonna come on to the right hip.

00:24:44.049 --> 00:24:46.719
We're gonna guide the 
left knee all the way up.

00:24:46.719 --> 00:24:48.087
Left leg all the 
way up, up, up, up,

00:24:48.087 --> 00:24:50.262
up, up over there 
and we're gonna come into

00:24:50.262 --> 00:24:51.991
Gomukhasan Legs or Cow Legs.

00:24:51.991 --> 00:24:53.726
So we've been 
here before together.

00:24:53.726 --> 00:24:58.530
So if this is about as far as
that leg goes, then go here.

00:24:58.530 --> 00:25:01.000
Otherwise we're gonna continue,
keep the feet active.

00:25:01.000 --> 00:25:03.171
We're gonna work 
to stack the knees

00:25:03.171 --> 00:25:05.871
and we're gonna 
walk the feet out just a bit.

00:25:05.871 --> 00:25:08.054
Just do your best.
Alright?

00:25:08.054 --> 00:25:10.209
This is a great moment to maybe

00:25:10.209 --> 00:25:12.544
recruit your 
blanket or your towel.

00:25:12.544 --> 00:25:15.467
Sit up a little bit,
lift the hips.

00:25:15.467 --> 00:25:17.850
Hands can come to the 
soles of the feet or the ankles

00:25:17.850 --> 00:25:20.352
or you can use 
fingertips on the ground.

00:25:20.352 --> 00:25:22.855
Not gonna be here long.
So breathe deep.

00:25:22.855 --> 00:25:25.324
Use that directional breath.

00:25:25.324 --> 00:25:26.792
Find stillness.

00:25:26.792 --> 00:25:28.517
Lift up through the chest.

00:25:28.517 --> 00:25:32.197
If you have really, 
you already have open hips,

00:25:32.197 --> 00:25:33.932
you know, maybe just 
anatomically or you've been

00:25:33.932 --> 00:25:36.435
practicing for a while, 
go ahead and take it forward.

00:25:36.435 --> 00:25:38.697
But keep that left hip heavy.

00:25:41.173 --> 00:25:43.375
And if you're new and 
you want to practice without,

00:25:43.375 --> 00:25:44.743
you absolutely can.

00:25:44.743 --> 00:25:46.612
Just keep the chest open.

00:25:46.612 --> 00:25:48.080
Shoulder blades drawing together

00:25:48.080 --> 00:25:50.315
as long as possible
as you lean forward.

00:25:57.187 --> 00:25:58.621
Breathe.

00:26:01.300 --> 00:26:03.970
So the hips don't lie.

00:26:05.197 --> 00:26:06.632
Just keep noticing how you feel.

00:26:06.632 --> 00:26:08.133
If you start to feel 
a little tender hearted,

00:26:08.133 --> 00:26:09.602
I got your back.

00:26:12.571 --> 00:26:14.339
Stirring it up.

00:26:14.339 --> 00:26:18.079
Yoga, it's powerful 
mind-body work.

00:26:18.079 --> 00:26:20.106
Okay, one more breath, inhale.

00:26:21.346 --> 00:26:24.450
Use your exhale to find that
connection, that contraction.

00:26:24.450 --> 00:26:25.984
This is gonna 
stabilize this transition.

00:26:25.984 --> 00:26:27.629
So here we go.
Navel draws in and up.

00:26:27.629 --> 00:26:29.655
We're just gonna go 
right back the way we came,

00:26:29.655 --> 00:26:31.857
all the way back through.

00:26:31.857 --> 00:26:33.859
Through the Pigeon.

00:26:36.061 --> 00:26:37.329
And then to all fours or

00:26:37.329 --> 00:26:39.998
Downward Facing Dog, 
your choice.

00:26:39.998 --> 00:26:41.562
Make a choice.

00:26:44.303 --> 00:26:47.172
In Tabletop or Down Dog,
take a deep breath in.

00:26:48.945 --> 00:26:50.548
Empty it out through the mouth.

00:26:52.044 --> 00:26:53.445
Good, here we go, second side.

00:26:53.445 --> 00:26:55.781
Soft and easy, 
bend the left knee.

00:26:55.781 --> 00:26:57.783
Slide it all the way up.

00:27:00.085 --> 00:27:03.689
Left ankle towards the front
right corner of the mat

00:27:03.689 --> 00:27:05.691
or keep it hugged in.

00:27:07.259 --> 00:27:09.261
Strong back leg.

00:27:11.797 --> 00:27:13.499
Notice what it 
feels like on this side.

00:27:13.499 --> 00:27:15.474
Inhale to lift your heart.

00:27:16.602 --> 00:27:19.605
And exhale to fold inward,
your version.

00:27:19.605 --> 00:27:20.739
Take your time.

00:27:20.739 --> 00:27:22.741
Pay attention, pay attention.

00:27:28.347 --> 00:27:31.694
As you're ready,
close your eyes.

00:27:33.952 --> 00:27:36.251
Snuggle up to whatever...

00:27:38.817 --> 00:27:42.594
Whatever feedback 
this shape is giving you.

00:27:54.458 --> 00:27:57.309
It's okay to 
make adjustments here.

00:27:57.309 --> 00:27:59.605
Stay curious.

00:28:01.246 --> 00:28:02.047
No judgment.

00:28:02.047 --> 00:28:04.950
Whatever you find, 
greet it with a nice,

00:28:04.950 --> 00:28:07.258
deep, loving, inhale in.

00:28:08.977 --> 00:28:11.026
And a long, loving exhale out.

00:28:32.173 --> 00:28:34.639
Notice where you might 
be clenching or holding.

00:28:34.639 --> 00:28:37.083
See if you can soften
and as you're ready,

00:28:37.083 --> 00:28:41.431
perhaps welcoming that 
gentle rock ever so slight

00:28:41.431 --> 00:28:45.424
of the hips back 
and forth left to right.

00:28:45.424 --> 00:28:47.655
Subtle body movement.

00:28:55.411 --> 00:28:57.132
Inhale deeply.

00:28:59.821 --> 00:29:02.398
And exhale to empty it out.

00:29:06.945 --> 00:29:08.380
Catch a wave with this breath.

00:29:08.380 --> 00:29:10.192
Here we go, big inhale.

00:29:14.715 --> 00:29:16.791
And empty it out.

00:29:22.828 --> 00:29:26.732
Nice and slow, as if you 
are moving through water,

00:29:28.500 --> 00:29:30.692
use your hands to press back up.

00:29:32.638 --> 00:29:34.139
Stay focused inward.

00:29:34.139 --> 00:29:36.708
We're gonna bring the 
left hip to the ground,

00:29:36.708 --> 00:29:38.143
keep the feet active.

00:29:38.143 --> 00:29:40.312
Swing right leg around.

00:29:42.147 --> 00:29:43.882
Maybe we just come 
right foot to the earth.

00:29:43.882 --> 00:29:47.386
We've been here before or
we'll work to come to Cow Legs,

00:29:47.386 --> 00:29:49.988
Gomukhsan Legs, 
bringing the knees together.

00:29:49.988 --> 00:29:53.340
The ankles, the feet come out.
We keep nice active feet.

00:29:55.360 --> 00:29:57.507
Sit up nice and tall.

00:30:01.500 --> 00:30:03.802
Again, hips don't lie, you
don't have to do much here.

00:30:03.802 --> 00:30:05.470
Don't feel like you 
have to come forward.

00:30:05.470 --> 00:30:08.440
If that's available to you,
that's great.

00:30:08.440 --> 00:30:11.255
But if not, 
just be here with it.

00:30:12.744 --> 00:30:14.281
Be here with it.

00:30:17.668 --> 00:30:19.418
Close your eyes.
You're doing great.

00:30:19.418 --> 00:30:20.607
Active feet.

00:30:25.354 --> 00:30:26.706
Breathe.

00:30:38.637 --> 00:30:40.639
Take one more deep breath in.

00:30:42.741 --> 00:30:46.478
And nice cleansing exhale,
begin to unravel.

00:30:46.478 --> 00:30:47.813
Again, we're just gonna reverse.

00:30:47.813 --> 00:30:50.567
Going back the way we came.
Coming through that Pigeon.

00:30:53.852 --> 00:30:54.786
Your version.

00:30:57.292 --> 00:31:00.025
And then back to 
Downward Facing Dog

00:31:00.025 --> 00:31:02.194
or Tabletop Position 
just for one breath.

00:31:02.194 --> 00:31:04.196
Here we go.

00:31:05.764 --> 00:31:07.632
Inhale in through the nose.

00:31:09.534 --> 00:31:11.970
Exhale out through the mouth.

00:31:13.560 --> 00:31:14.428
Good.

00:31:14.428 --> 00:31:16.811
Slow descend on the 
knees down if they're up,

00:31:16.811 --> 00:31:19.344
swing the legs to one side
everyone and we're going to come

00:31:19.344 --> 00:31:22.047
through to a nice 
cross-legged seat.

00:31:23.861 --> 00:31:25.617
If you have a 
little extra time today,

00:31:25.617 --> 00:31:28.893
you want to come to lay
flat on your back, please do.

00:31:31.823 --> 00:31:32.624
Take a second.

00:31:32.624 --> 00:31:34.192
Palms come 
together at the heart.

00:31:34.192 --> 00:31:36.404
Anjuli Mudra, just 
notice how you feel.

00:31:38.430 --> 00:31:39.498
Close your eyes.

00:31:41.267 --> 00:31:43.635
Just but a moment more here

00:31:43.635 --> 00:31:47.473
to reside in the 
role of the observer.

00:31:58.436 --> 00:32:00.584
Way to stir it up today.

00:32:03.888 --> 00:32:05.817
Way to be brave.

00:32:06.839 --> 00:32:08.593
Way to keep showing up.
I love you guys.

00:32:08.593 --> 00:32:10.012
Take a deep breath in.

00:32:10.862 --> 00:32:13.231
Exhale, bow all the way down.

00:32:13.231 --> 00:32:15.567
Nice stretch in the low back.

00:32:15.567 --> 00:32:18.056
Bow all the way to the earth.

00:32:18.056 --> 00:32:21.447
And we whisper

00:32:21.447 --> 00:32:22.839
Namaste.

00:32:24.651 --> 00:32:28.503
(upbeat gentle music)