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 23, focus.

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Let's get started.

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(upbeat gentle music)

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Welcome back, my darling friend.

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Let's begin in 
our comfortable seat.

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Right away go ahead 
and close your eyes.

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Trust.
Trust this moment.

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Trust that this time that you're
taking for yourself is valuable.

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We're gonna start to 
gently deepen the breath here.

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Then your hands can rest gently
on the thighs or the knees,

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but let the 
fingertips be kind of soft.

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Start to lift up 
through the heart,

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the sternum, 
tuck the chin slightly

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and just take a 
moment here to land.

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Just a little loving reminder,
whatever you're coming to the

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mat with here today,
it's all good.

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It is accepted here,
welcome here.

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The invitation today

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to focus or refocus

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back on your intention.

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Your why, your reason 
for going on this journey.

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Remembering that we're

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not aspiring to transform into

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something that we're not,
but rather return home,

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to embody everything

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that we already are.

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Let's take a deep breath in
together you and I but also

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think of all of the people
practicing together in this

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moment across the globe.

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It's pretty miraculous.

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Here we go.

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Take a deep breath 
in through the nose.

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And out through the mouth.

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Great, bat the eyelashes open

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and we're gonna 
sit up nice and tall.

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We're gonna send the 
fingertips out in front,

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palms face down.

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Plug the shoulders in.

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Inhale.

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Exhale, draw the shoulder blades
together and then imagine them

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melting down the back body.

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Alright, from here, 
we're gonna take the

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left arm over the right, 
elbows cross,

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then send the fingertips 
up towards the sky.

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Cool moves like a 
little ninja move, hiya.

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So we're gonna stay here if the
shoulders are really tight or if

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we have any injury we're healing
from stay here otherwise,

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we're gonna keep 
her wrapping around.

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Maybe right palm 
comes to the left palm.

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Maybe we just come 
here at the wrists,

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keep soft fingers, that's fine.

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So I'm wanting to keep 
my shoulders plugging in,

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shoulder blades kissing together
and melting down the back body.

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Inhale to lift the elbows.

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Long puppy belly here.

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Big stretch in outer shoulder.

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Exhale, navel draws in,
we round through,

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chin to chest.

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So getting our 
spinal flexion here

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with some Eagle Arms to start.

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Inhale.

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Think Cow Pose, lift up.

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Exhale, think Cat Pose, 
rounding through the spine.

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Inhale lifts you up.

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Exhale rounding forward.

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Inhale, lifts you up.

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Exhale, navel to spine,
bow the head forward.

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Great, inhale lifts you up,
unravel.

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We're gonna send 
the fingertips forward

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and go right 
into the other side.

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Here we go.
Right arm crosses over the left.

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We'll send the fingertips up.

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Then maybe we continue the
journey around here, maybe not.

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Maybe just stay here in
this nice cool like hiya pose.

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Here we go, spinal flexion,
inhale, lift and lengthen.

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Exhale, rounding through.

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Inhale to lift, lift 
up from the pelvic floor.

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Exhale, round through.

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Inhale to lift.

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Exhale to round.

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Inhale to lift.

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Exhale to round.

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Inhale to lift.

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Unravel, exhale, 
float the palms to the

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knees or the tops of the thighs,

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close your eyes and 
just notice how you feel.

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Beautiful, inhale in.

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Exhale to come 
forward onto all fours.

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Spread the fingertips,
curl the toes under,

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send your gaze 
straight down. Inhale in.

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Exhale, lift the knees, 
let them hover, Hovering Table.

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You got this.

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Low belly and upper 
abdominals cinching in,

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drawing in towards the
center of your being for three,

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two and on the one send 
the hips up high and back.

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Walk your hands forward,
Downward Facing Dog.

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Nice work.

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Alright, get loose in the neck.

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Ground through the knuckles.

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Pedal it out.
Breathing deep.

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Remember why you 
committed to this journey?

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Inhale, bend the knees.

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Carve a line with 
the nose to look forward.

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Exhale, make your way 
to the top of your mat.

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Nice Forward Fold.

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You decide feet 
together or hip width apart,

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just nice conscious footing.

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Take a deep breath in.

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Exhale to let something go.

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Then bend the knees, tuck the
chin and slowly roll it up,

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nice and slow.

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Stand up nice and tall.

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We're gonna interlace the
fingertips behind the tail here.

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Draw the knuckles down and away.

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Open up through the chest.

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Big breath, big stretch.

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Inhale, lift your heart.

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Exhale, bend the knees.

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Belly comes towards 
the tops of the thighs.

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Knuckles reach all the 
way up towards the sky here

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as we bow the head in.

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Can keep a generous or 
slight bend in the knees here.

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Breathe deep.

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Inhale to halfway lift.

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Knuckles go towards 
the back edge of the mat.

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Crown forward, of course.

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And then exhale to 
release everything,

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Forward Fold.

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Great, bend the knees.

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Plant the palms, step 
one foot back then the other.

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Feel free to 
lower to the knees here.

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Plank or Half Plank.

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Inhale to look forward,
shift forward.

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Squeeze the elbows in.

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Exhale to lower to the belly.

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Inhale, press into 
the tops of the feet.

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Heart lifts.
We rise up, Cobra.

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Exhale to soften and fold.

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Inhale to press up 
to Plank or Half Plank.

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Exhale, Downward Facing Dog.

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Inhale in.

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Exhale to empty it out.

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Bend your knees, inhale.
Draw your focus forward.

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Exhale to make 
your way to the top.

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Have a little fun.

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Beautiful, inhale, 
halfway lift, your version.

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Exhale to soften and fold.

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Listen carefully,
bend the knees.

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Tuck the chin into 
the chest, roll it up.

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Slowly stacking 
through the spine.

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One vertebra by vertebra.

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Crazy hair day for me.
Okay, here we go. (chuckles)

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Interlacing the 
fingertips behind.

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Opposite thumb on top.

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So the one that 
feels a little strange.

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Connect to your energetic body,
that lift through the front,

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that grounding through 
the back. Big breath.

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Big lift up through the heart.

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Inhale, inhale, inhale.

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Exhale, bend the knees.

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Send your heart forward.

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Knuckles go all the 
way up towards the sky.

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Folding inward.

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Slight bend in the knees.

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Here we go, inhale halfway lift.

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Send the knuckles back,
crown forward.

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Straighten the legs.

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And exhale to let everything go.

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Plant the palms, 
step or hop it back.

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Plank or Half Plank 
and moving through a vinyasa.

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Maybe belly to Cobra or maybe
Chaturanga to Upward Facing Dog.

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Build a little heat.
Follow your breath.

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We'll meet in 
Downward Facing Dog.

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In Downward Dog, inhale,

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lift the right leg up 
high with your breath.

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Exhale, shift it forward,
squeeze the right knee all the

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way up into the chest and

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then step it all the 
way up into your lunge.

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Keep this back knee lifted here.

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Bring your right hand over to
meet your left and walk your

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right foot out just a bit.

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Inhale to look forward.

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Exhale to lower the back knee.

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Great. Inhale to reach the 
right fingertips forward.

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All the way up and then 
take it all the way back.

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And we're just gonna point 
towards the left foot,

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point towards the left foot.

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Beautiful, inhale, reach it
all the way up back to the sky,

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right fingertips 
reach, reach, reach.

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And then all the way back to

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frame your right foot 
in your nice low lunge.

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Here we go. Get light on the 
fingertips as you breathe in.

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Inhale, look forward.

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Exhale, plant the palms.

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Lift the back knee.

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Step it back.

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Belly to Cobra or 
Chaturanga to Upward Facing Dog.

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Just building a little heat.

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We'll meet in 
Downward Facing Dog.

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When you get there, 
inhale lots of love in.

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Coming back to the breath,
exhale lots of love out.

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Inhale, lift your 
left leg up high.

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Exhale, shift it forward,

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squeezing that left
knee up into the chest.

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Step it up into your lunge.

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Keep the back 
knee lifted if you can.

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Bring the left hand 
over towards the right.

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Send your focus out in front.
Nice, long, beautiful neck here.

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So not clinched.

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Inhale in deeply.

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And exhale completely.

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Good, lower the right knee.
Here we go.

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Inhale, send the 
left fingertips forward.

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Inhale all the way up.

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Send it back.
Keep breathing.

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We're just gonna point 
towards that right foot.

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Opening up through the chest.

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Beautiful.

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And then taking 
it all the way back,

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really reach, inhale.

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Left fingertips all the way up.

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Take up space.

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And all the way back 
down to frame the left foot.

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Get light on the fingertips,

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inhale, open the chest, 
look forward.

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Exhale, plant the palms,
lift the back knee,

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step it back, 
Plank or Half Plank.

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Take a vinyasa here, 
belly to Cobra

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or Chaturanga 
to Upward Facing Dog.

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Find what feels good.

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Meet me in Downward Facing Dog.

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Meet Benji in 
Downward Facing Dog.

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From here, bend the knees,
inhale, look forward.

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Exhale, make 
your way to the top.

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Inhale, halfway lift,
your version.

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And exhale to soften and fold.

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Beautiful, listen carefully.

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From here, bend 
the knees generously,

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send those hip creases
back, back, back.

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Yep, grounding through 
all four corners of the feet.

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We've got this. Utkatasan, 
send the fingertips forward,

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hips way back.

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Squeeze the legs together.

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Thumbs up, pinkies down.

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Shoulders are relaxed.

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Sink a little lower.
You got this.

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Draw the low belly in and up.

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Send the hips back.

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Drop a little lower 
for three, two,

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on the one, 
we rise together, reaching,

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reaching up towards the sky.

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Big breath.

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And then exhale, 
hands to heart center.

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Pause here.
Close your eyes.

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Observe your breath.

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Always bringing the focus

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back to conscious breath.

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What an incredible tool.

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Alrighty, open your eyes,

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send your gaze out 
way beyond the horizon.

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If the feet are not together,
really together,

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keep your gaze out as 
you bring them together.

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Then we'll find that 
list as we breathe in.

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We'll shift the way to the
left foot as we breathe out.

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Begin to peel 
your right heel up.

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So we're not 
collapsed in the hip here.

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We're using all of our training
thus far to maintain balance

00:13:40.687 --> 00:13:43.156
between left and 
right side of the body.

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Even in these funny 
compromising shapes

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which we're about to 
go into one. Here we go.

00:13:47.260 --> 00:13:48.828
Send the fingertips forward.

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Okay, keep this 
lift in the heart.

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Keep drawing the shoulders back.
Here we go.

00:13:53.592 --> 00:13:55.835
We're gonna cross the 
right arm underneath the left.

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You can come to 
this shape here first.

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Maybe you just hold this shape
or maybe you continue the wrap

00:14:00.907 --> 00:14:04.077
around, Eagle Arms, Garudasan.

00:14:04.077 --> 00:14:06.279
We're gonna inhale,
lift the elbows.

00:14:06.279 --> 00:14:10.183
Exhale, bend your 
standing legs, sink deep.

00:14:10.183 --> 00:14:13.653
From here, you can keep your
right toes on the ground or

00:14:13.653 --> 00:14:15.254
we'll imagine we're lifting up

00:14:15.254 --> 00:14:16.723
the right knee with 
a marionette string.

00:14:16.723 --> 00:14:19.225
So we're really keeping our
center's kind of turned on here

00:14:19.225 --> 00:14:22.829
to lift, hey-oh, lift the right
knee all the way up and cross it

00:14:22.829 --> 00:14:25.191
over the left leg.

00:14:27.133 --> 00:14:28.167
Keep the left knee bent.

00:14:28.167 --> 00:14:31.771
It seems counterintuitive,
but we're gonna hold on to this

00:14:31.771 --> 00:14:33.639
center, this balance, by keeping

00:14:33.639 --> 00:14:35.748
a strong bend 
in that standing leg.

00:14:35.748 --> 00:14:37.610
If you can wrap 
the right foot around,

00:14:37.610 --> 00:14:39.045
go for it but 
it's not necessary.

00:14:39.045 --> 00:14:41.981
You can also use the right
toes here as a little kickstand.

00:14:43.502 --> 00:14:46.719
Alright, let's use our breath.
Inhale, lift the elbows.

00:14:46.719 --> 00:14:48.121
Exhale, navel draws in,

00:14:48.121 --> 00:14:52.024
relax your shoulders 
and find your focus.

00:14:52.024 --> 00:14:53.522
Find your Drishti,

00:14:53.522 --> 00:14:57.931
a place in which you can 
focus your eyes and gaze upon

00:14:59.065 --> 00:15:01.734
and find your balance.

00:15:01.734 --> 00:15:05.071
If you fall, remember, we're
here to explore, to practice.

00:15:05.071 --> 00:15:07.273
Just come right back into it.

00:15:11.498 --> 00:15:13.412
Garudasana.

00:15:13.412 --> 00:15:15.548
Breathing deep.
You're doing great.

00:15:15.548 --> 00:15:17.791
Welcome that heat.

00:15:20.453 --> 00:15:22.255
Then draw the navel in.
Find your center.

00:15:22.255 --> 00:15:23.556
Begin to unravel.

00:15:23.556 --> 00:15:25.925
Inhale, we'll ground 
through both feet.

00:15:25.925 --> 00:15:27.393
Lift the elbows up.

00:15:27.393 --> 00:15:29.595
Then exhale all the 
way through, cactus arms,

00:15:29.595 --> 00:15:33.318
open your chest and then 
relax the fingertips down

00:15:33.318 --> 00:15:35.168
at your sides, Mountain Pose.

00:15:35.168 --> 00:15:37.170
Take a second 
here to just observe.

00:15:42.008 --> 00:15:44.344
Notice where your 
attention goes here.

00:15:52.446 --> 00:15:57.323
I feel like each week I have
a gentle reminder to myself,

00:15:57.323 --> 00:16:02.027
Dear Adriene, remember where
attention goes energy flows.

00:16:04.163 --> 00:16:06.657
Where am I focusing my energy?

00:16:07.767 --> 00:16:09.635
What seeds (chuckles),

00:16:09.635 --> 00:16:13.639
what little buds am 
I watering this week?

00:16:13.639 --> 00:16:15.354
Alright, sending 
the fingertips out.

00:16:16.845 --> 00:16:18.978
Bend the knees.

00:16:18.978 --> 00:16:20.880
Peel the left heel up.

00:16:20.880 --> 00:16:23.749
This time left arm 
underneath the right.

00:16:23.749 --> 00:16:26.639
Find your version of 
the Eagle Arms here today.

00:16:27.820 --> 00:16:29.476
Strong focus.

00:16:30.656 --> 00:16:32.658
Calm breath.

00:16:33.726 --> 00:16:36.521
Shoulders relax down,
elbows lift up.

00:16:37.630 --> 00:16:39.966
Now imagine that 
little marionette string

00:16:39.966 --> 00:16:41.456
on your left knee.
I love this image

00:16:41.456 --> 00:16:43.369
because it helps me
remember that this

00:16:43.369 --> 00:16:46.108
movement is coming 
from center, from your core.

00:16:47.640 --> 00:16:49.609
From that middle.

00:16:49.609 --> 00:16:51.477
Here we go, inhale,
lifting it up.

00:16:51.477 --> 00:16:52.511
Right knee stays bent.

00:16:52.511 --> 00:16:55.014
As you exhale, 
cross the left leg over.

00:16:55.014 --> 00:16:56.716
Maybe you find 
your kickstand here.

00:16:56.716 --> 00:16:58.408
Maybe we wrap.

00:16:59.919 --> 00:17:02.054
Keep that deep bend.

00:17:02.054 --> 00:17:03.956
Inhale, lift the elbows.

00:17:03.956 --> 00:17:05.791
Exhale, sink a little deeper.

00:17:05.791 --> 00:17:09.963
Find your Drishti,
find your focus.

00:17:11.197 --> 00:17:13.199
Nice calm breath.

00:17:17.503 --> 00:17:20.640
If you fall, come back to it.

00:17:20.640 --> 00:17:22.324
Hold on to your grace.

00:17:29.030 --> 00:17:31.343
You're doing great.
Take one more breath.

00:17:35.706 --> 00:17:37.290
Then we'll inhale,
lift the heart,

00:17:37.290 --> 00:17:38.591
lift through the crown.

00:17:38.591 --> 00:17:41.130
Ground through both feet,
lift the elbows up, up, up.

00:17:41.940 --> 00:17:45.197
And exhale, unravel,
cactus arms here.

00:17:45.197 --> 00:17:47.700
Open up through 
your heart, your chest,

00:17:47.700 --> 00:17:50.824
fingertips slowly float down

00:17:50.824 --> 00:17:53.606
and we pause, observe.

00:17:53.606 --> 00:17:55.608
Notice how you feel.

00:18:04.183 --> 00:18:05.667
Inhale in.

00:18:06.652 --> 00:18:08.087
Exhale to open the eyes.

00:18:08.087 --> 00:18:10.556
Without looking down, 
trust that ground is there,

00:18:10.556 --> 00:18:13.459
trust me, you trust yourself.
Here we go, trust the practice.

00:18:13.459 --> 00:18:16.462
Just gonna step the feet wide,
find soft bend in the knees and

00:18:16.462 --> 00:18:17.997
here we go, 
Knocking on Heaven's Door.

00:18:17.997 --> 00:18:19.705
This is how we're 
closing it out today.

00:18:19.705 --> 00:18:21.600
Feel the warmth on 
the back of your neck,

00:18:21.600 --> 00:18:23.822
in the back of 
your spine from Eagle.

00:18:24.804 --> 00:18:29.462
Return to nice, full, buoyant,
beautiful breaths here

00:18:29.462 --> 00:18:31.907
as you sway back and forth.

00:18:31.907 --> 00:18:36.082
You can get a little crazy here.
You can really pick up the pace.

00:18:36.082 --> 00:18:38.084
You can find a little float.

00:18:41.221 --> 00:18:43.189
Alright, so I'm 
gonna invite you

00:18:43.189 --> 00:18:48.094
to think about this 
a little reminder;

00:18:48.094 --> 00:18:51.430
Where attention 
goes energy flows.

00:18:51.430 --> 00:18:53.555
What do you want to focus on

00:18:53.555 --> 00:18:55.811
for the rest of the 
day or the evening?

00:18:55.811 --> 00:19:00.036
What do you want 
to focus on towards

00:19:00.036 --> 00:19:01.540
the rest of the week?

00:19:01.540 --> 00:19:04.022
And what should we focus on

00:19:04.022 --> 00:19:06.846
for the last beautiful leg of

00:19:06.846 --> 00:19:08.848
this journey here together?

00:19:10.750 --> 00:19:12.752
Slow it down.

00:19:15.888 --> 00:19:20.022
Until you finally come 
back to center stillness.

00:19:21.994 --> 00:19:23.622
Close your eyes.

00:19:26.676 --> 00:19:29.304
And just give 
thanks for this moment.

00:19:29.304 --> 00:19:31.370
I love a good
return to gratitude, right?

00:19:31.370 --> 00:19:33.372
Thank you.

00:19:39.445 --> 00:19:40.839
Draw the palms together.

00:19:41.990 --> 00:19:43.015
Walk the feet together.

00:19:43.015 --> 00:19:44.383
You don't need 
to look down here.

00:19:44.383 --> 00:19:45.818
We got this.

00:19:45.818 --> 00:19:48.139
Thumbs up to the third eye.

00:19:51.957 --> 00:19:55.576
Let's take one final breath
in here together, big inhale.

00:19:57.797 --> 00:20:01.173
And exhale to 
close the practice.

00:20:02.408 --> 00:20:03.847
Namaste.

00:20:05.168 --> 00:20:09.567
(upbeat gentle music)