WEBVTT

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- What's up, everyone?

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Welcome to Home, 
your 30-day yoga journey.

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I'm Adriene, and this is Benji,

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and today is Day 3: Awaken.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,
let's begin today's practice

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on all fours in 
Tabletop Position.

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As always, take 
your time getting there.

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Come on down, 
take a deep breath in.

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Place your wrists 
underneath your shoulders,

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your knees directly 
underneath your hip points,

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and let's start with some
spinal flexion today right away,

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syncing up with the breath.

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Inhale to drop the belly,
open the chest.

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And exhale to round through,

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drawing the 
navel up chin to chest.

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Soften your gaze here

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or close your eyes 
as you inhale, Cow Pose.

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And exhale, Cat Pose.

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Keep it going.

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Nice and slow here to start.

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Starting our Awaken practice

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with this spinal flexion,

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moving any stagnant energy

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or inviting any

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stagnant or stuck energy

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to move throughout our practice.

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On your next inhale,

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go ahead and come 
to Tabletop Position.

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And then look 
down at your hands.

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Spread the 
fingertips super wide.

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Then you're gonna 
draw a little awareness

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in towards your center,

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activating your core by hugging
the low ribs up just a bit.

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Then slowly, nice and easy,

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holding on to this 
connection to your midline,

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kick your right leg out.

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Dial your right toes down

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so we're kind of lifting up
through the right inner thigh,

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and you can stay here,
inhaling deeply,

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exhaling completely,

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or we're gonna add the 
element of the left arm

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as Benji comes back to practice,

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sending the left 
fingertips forward,

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left thumb up towards the sky.

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It's as if you were kind of
shaking someone's hand here.

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Already starting to 
awaken the whole body,

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not just parts of the body,
but the whole body.

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Inhale in here.

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Exhale, draw it all in.

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Elbow comes in, knee comes in,

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and we round through the 
spine just like Cat Pose.

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Inhale to extend.

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You're not doing a lot 
of these, stick with it.

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Exhale, round through.

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Last one, inhale, extend.

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Exhale, round through.

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Beautiful.

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Bring your left hand, 
right knee back to the earth.

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Re-center, regroup.

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Find that Tabletop Position.

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And then when you're ready,
hug the low ribs in.

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Find that connection 
to your midline

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and begin to kick 
your left foot out.

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Dial the left toes down.

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Left inner thigh 
shines up towards the sky.

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We hold on to this connection
in our center, our core,

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waking up a little 
bit of fire in the belly.

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And then here we go, option,
you can stay on both hands,

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or option to reach the 
right fingertips forward.

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Right thumb towards the sky,
gaze straight down.

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Here we go, big inhale.

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Exhale, bring it in,

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rounding through 
the spine nice and slow.

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Inhale to extend, spread the
fingers, spread the toes.

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And exhale, round it through,

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navel draws up, up, up.

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Inhale to extend, last one.

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Exhale, bring it all in,

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and return back to the table.

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Awesome work.

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Walk the hands 
out a little bit wide.

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Rotate your upper 
arm bones externally,

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so left upper 
arm bone to the left,

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right upper arm 
bone to the right.

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Curl the toes under, 
take a deep breath in.

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And exhale, peel the hips up high,

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then send them back,
Downward Facing Dog.

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Claw through 
the fingertips here.

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Make sure you're 
not holding the neck.

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Continue to hug the low ribs in,

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activating the abdominal wall.

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And then nice and easy,

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you're gonna slowly bend 
your right knee to center

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and turn to look 
underneath your left arm.

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Big breath here in and out.

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Then drop the right heel,

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bend the left 
knee as you bring it

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into the center of your mat.

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Peek at me if you need to.

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And then, 
rotating in the spine here

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as you press into 
both palms evenly,

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turn to look 
underneath your right arm.

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Excellent, come back to center.

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Take a deep breath in.

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Exhale out through the mouth.

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Nice work.
Bend the knees, inhale.

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Carve a line with the nose.

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Look forward and exhale,

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make your way to the top.

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You can step, hop,
take baby steps.

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We'll meet at the Forward Fold.

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Now take three 
cycles of breath here,

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just letting the blood flow,

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inviting the nervous system

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to be calm.

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Finding your foot-to-earth
connection here.

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And then when you're ready,
bend the knees generously.

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Belly comes toward 
the tops of the thighs.

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Tuck your chin and roll it up.

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Press evenly through 
all four corners of the feet

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as you stack up 
through the spine.

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As you're ready, 
find that natural lift

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in the sternum, the heart.

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Relax your shoulders down,
Mountain Pose.

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Inhale in here.

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Long exhale, 
awakening the breath.

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And on your next inhale,
let's reach up.

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Reach for the sky, 
big breath, big stretch.

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Exhale, Forward Fold.

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Inhale lifts you up halfway.

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Your version, 
find that length in the neck.

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Exhale to soften and fold.

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Bend the knees, plant the palms,

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step one foot back, 
then the other, Plank Pose.

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Find that core connection,
you got this.

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Inhale to look forward,
shift forward.

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Exhale, lower all the way 
to your belly with control.

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On an inhale, lift up, Cobra.

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Can keep it nice 
and soft and easy.

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Exhale to slowly release
forehead back down.

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Curl the toes under, here we go.

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Inhale in, exhale, 
to press up Half Plank

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or power up full Plank.

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Downward Facing Dog.

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Inhale in here.

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Exhale out through the mouth.

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Good, bend the knees.

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Inhale to look forward.

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Exhale to step 
or hop to the top.

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You can take 
baby steps here, too.

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I'm a fan.

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From your Forward Fold,

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let your inhale 
lift you up halfway.

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Tailbone reaches back, crown
of the head reaches forward.

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Exhale to soften and fold.

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Root to rise, here.

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Spread the fingertips, ground
through the feet, here we go.

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Big inhale as you 
reach up towards the sky,

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maybe a slight backbend 
here as you lift your heart.

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And then exhale, hands 
come together and back down.

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Observe the breath here.

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Connecting this journey.

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Each day we turn a page 
into the present moment,

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taking the themes of recognizing

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our focus on 
setting an intention,

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and now integrating those things

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into the practice 
of awakening the body,

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awakening the breath.

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And this idea that 
we have the opportunity

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when we step on the mat

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to potentially awaken 
anything that might have

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been asleep, dormant,

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something that's 
capable of being active

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but that has been inactive.

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Release your hands 
gently to your sides.

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You're gonna 
step your feet wide,

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about as wide as the mat.

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I'm gonna turn this way.

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So, my number 
one tip for awakening

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that which has 
been lying dormant

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is this next move.

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If you've been in the community
for a while, you know it.

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It's called 
Knocking at Heaven's Door.

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You're gonna soften your knees.

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Careful not to 
lock the knees here

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so that we can protect them.

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So, soft knees here to start,

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and you're just gonna 
start with a gentle sway.

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If this is new to you, 
it might feel a little weird,

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but remember your 
commitment to yourself, right?

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Show up with all you've got.
It's okay to smile and have fun.

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You're gonna start to 
swing a little side to side

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with the arms, 
soft bend in the knees.

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And then start 
to really articulate

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a movement left and then right,

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and let your gaze and your
heart and your center of gravity

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kind of move with you.

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You can start to smack 
your booty a little bit.

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Why not? (chuckles)

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And again, soft in the knees.

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And then traditionally, we
sync up with the breath here,

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with a nice, sharp exhale.

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But for now, Day 3,

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I just want you to 
sync up with your breath

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in a way that feels good.

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It could be inhaling to one
side, exhaling to the other.

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It could just be 
some full, deep breaths.

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If you need to sigh it out,

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trust me, you'll 
know if you need that,

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then take it, baby.
This time is for you.

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Moving back and forth,

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now starting to 
pick up with speed.

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This requires a 
little bit of discipline

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and a willingness 
to stir the pot,

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to move the furniture around

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and wake up

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that which has been sleeping.

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Alright, keep it going for 10.

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Keep it going, nine.

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Pick up your pace, eight,

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seven,

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six, it's okay 
if you're laughing.

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Five, four,

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three, two, and on the one,
start to slow it down,

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Knocking on Heaven's Door.

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Alright, if you're 
practicing with someone

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and you're kind of 
giggling here, it's okay,

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but let's try to capture this
by bringing the feet together,

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really together, 
palms together at the heart.

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Gaze down past your 
nose or close your eyes

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and just notice how you feel.

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See if you can 
feel any sensation

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that might have been stirred.

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We're also inviting 
the brain and the body

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to make this agreement 
that our daily practice

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is not just about 
gross movements, you know,

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these surface 
level muscle-building,

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toning, trimming actions,

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although those are 
awesome and important.

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But there's this 
whole inner world

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to prioritize,

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to awaken,

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and to pay attention to,

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because if we are not actively
paying attention to it,

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it can fall asleep.

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And when it falls asleep,

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it just reacts to 
your external world.

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Just constant state of reaction.

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Whoa, okay bat 
your eyelashes open.

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If you're not already 
at the top of your mat,

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go ahead and step there.

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Big inhale, let's catch a wave.
Reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale halfway lift, 
your version.

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Move with your breath.

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Exhale to soften 
and fold it down.

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Plant the palms, 
step the right foot back.

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Step the left foot back.

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Inhale to look forward,
shift forward,

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squeeze the elbows 
into the side body.

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Exhale, lower all 
the way to your belly.

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Inhale to lift up, 
Bhujangasana, Cobra.

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Exhale to soften and release.

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Good, curl the toes under.

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You're gonna press 
to all fours, here.

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Inhale, kick the 
right leg out again.

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Left arm forward.

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Inhale in.

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Exhale, you're gonna 
bend your right knee,

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bend your left elbow.

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Hug onto the midline.

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Maybe we reach back, 
grab the top of the right foot.

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Now slowly begin to 
kick your right foot out.

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Open up through 
the left shoulder.

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Big breath in as 
you look forward.

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And then exhale to release.

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Nice.

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Inhale, kick the left foot out.

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We can work on this 
with just the lower body,

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opening the lower body, 
playing here, kicking up.

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Otherwise, sending the 
right fingertips forward.

00:13:52.965 --> 00:13:56.135
Bend your left knee, 
bend your right elbow.

00:13:56.135 --> 00:13:58.404
Strong connection 
to your core here,

00:13:58.404 --> 00:13:59.706
as you maybe reach back,

00:13:59.706 --> 00:14:01.674
grab the top of your left foot.

00:14:01.674 --> 00:14:02.542
Here we go.

00:14:02.542 --> 00:14:06.446
Inhale, opening as 
you kick the left foot out

00:14:06.446 --> 00:14:09.082
towards the back edge of 
your mat and open the chest,

00:14:09.082 --> 00:14:11.017
heart energy radiates forward.

00:14:11.984 --> 00:14:15.755
Nice, and then slowly release
with control best you can,

00:14:15.755 --> 00:14:16.956
right into Downward Dog.

00:14:16.956 --> 00:14:19.192
Plant the palms, 
curl the toes under,

00:14:19.192 --> 00:14:22.195
lift the hips up 
high and back. Nice work.

00:14:22.195 --> 00:14:23.863
Inhale in deeply here.

00:14:24.997 --> 00:14:26.699
Exhale, empty it 
out through the mouth.

00:14:26.699 --> 00:14:27.533
Nice.

00:14:29.669 --> 00:14:31.304
Inhale, right leg lifts.

00:14:31.304 --> 00:14:33.072
Three-Legged Dog.

00:14:33.072 --> 00:14:34.841
Exhale, shift it forward.

00:14:34.841 --> 00:14:37.510
Squeeze the right knee up
into the chest as you do this,

00:14:37.510 --> 00:14:39.312
and then step it all the way up.

00:14:40.480 --> 00:14:41.347
Beautiful.

00:14:41.347 --> 00:14:43.116
Pivot on the 
back foot this time.

00:14:43.116 --> 00:14:46.719
Take your time, front knee 
bent over front ankle.

00:14:47.587 --> 00:14:50.590
Hands come to the waistline,
ground through the feet.

00:14:50.590 --> 00:14:53.593
Tuck the chin,
roll up to Warrior I.

00:14:53.593 --> 00:14:55.261
Front knee stays bent.

00:14:56.395 --> 00:14:59.332
Yeah, do a little hair toss,
check it out.

00:14:59.332 --> 00:15:01.400
Hug the low ribs in.

00:15:01.400 --> 00:15:03.202
Back toes are turned in,

00:15:03.202 --> 00:15:05.872
so we wanna 
actively turn them in

00:15:05.872 --> 00:15:09.575
so that this left shin, 
knee, femur, hip socket,

00:15:09.575 --> 00:15:11.878
all can snuggle in.

00:15:11.878 --> 00:15:14.947
That's how we eventually 
get the hips moving forward.

00:15:14.947 --> 00:15:16.149
Pull the right hip crease back.

00:15:16.149 --> 00:15:18.484
Front knee is still 
over that front ankle.

00:15:18.484 --> 00:15:20.019
Hands can stay on 
the waistline here

00:15:20.019 --> 00:15:23.422
or we'll spread the fingertips,
inhale, rise up.

00:15:23.422 --> 00:15:25.491
Warrior I, Virabhadrasana I.

00:15:25.491 --> 00:15:26.793
Give yourself a 
lot of space here.

00:15:26.793 --> 00:15:27.827
Open up through the shoulders,

00:15:27.827 --> 00:15:31.030
so imagine that big beach 
ball up and overhead again.

00:15:31.030 --> 00:15:34.167
Great, head over heart, heart
over pelvis here, best we can.

00:15:34.167 --> 00:15:37.303
That's what we're working
towards from the inside out,

00:15:37.303 --> 00:15:40.907
this sensation kind of 
guiding the way, right?

00:15:40.907 --> 00:15:43.776
Awakening is a process.

00:15:43.776 --> 00:15:47.013
It's not something 
like, check, I'm awake,

00:15:47.013 --> 00:15:48.848
although, well, no.

00:15:48.848 --> 00:15:49.982
Okay.

00:15:49.982 --> 00:15:52.913
Warrior I for one more breath.
Maybe inhale, you look up.

00:15:53.920 --> 00:15:55.955
Use your exhale to 
slowly bring it back down

00:15:55.955 --> 00:15:57.190
into a nice, low lunge.

00:15:57.190 --> 00:15:59.826
You're gonna slow and 
steady pivot on the back foot.

00:15:59.826 --> 00:16:02.128
Bring your fingertips 
down to the earth.

00:16:02.128 --> 00:16:04.363
Inhale, open the 
chest to look forward.

00:16:04.363 --> 00:16:06.465
Exhale, plant the palms,
step it back.

00:16:06.465 --> 00:16:09.635
Go straight to Downward Dog
or take a little flow here,

00:16:09.635 --> 00:16:12.305
a little vinyasa.
It can be belly to Cobra,

00:16:12.305 --> 00:16:14.841
Chaturanga
to Upward Facing Dog.

00:16:14.841 --> 00:16:18.578
We'll meet all together 
now in that Downward Dog.

00:16:22.014 --> 00:16:24.016
Find that nice, 
full breath here.

00:16:26.152 --> 00:16:27.153
And when you're ready,

00:16:27.153 --> 00:16:30.523
inhale, lift the left leg 
up high, Three-Legged Dog.

00:16:30.523 --> 00:16:32.325
Exhale, shift it 
forward from center.

00:16:32.325 --> 00:16:35.761
Squeeze the left knee up 
and in, and then step it up.

00:16:39.165 --> 00:16:40.700
Find your breath.

00:16:40.700 --> 00:16:42.168
When you're ready, 
pivot on the back foot.

00:16:42.168 --> 00:16:43.870
Keep those right toes turned in.

00:16:44.837 --> 00:16:46.472
Build it from the ground up.

00:16:46.472 --> 00:16:47.807
Pull the left hip crease back.

00:16:47.807 --> 00:16:49.542
Hands come to the waistline.

00:16:49.542 --> 00:16:51.477
Tuck the chin, roll up,

00:16:51.477 --> 00:16:53.546
keeping that front 
knee over the front ankle.

00:16:53.546 --> 00:16:54.881
Strong legs.

00:16:56.015 --> 00:16:57.850
Good, hug the low ribs in.

00:16:58.951 --> 00:17:00.567
Breathe, breathe, breathe.

00:17:03.055 --> 00:17:05.558
Keep the hands on 
the waistline, here,

00:17:05.558 --> 00:17:07.426
or with a big inhale, 
spread the fingertips.

00:17:07.426 --> 00:17:08.661
So, active in the fingertips,

00:17:08.661 --> 00:17:11.731
reach up high towards the sky,
thumbs back, pinkies forward.

00:17:11.731 --> 00:17:13.900
Big beach ball up and overhead.

00:17:13.900 --> 00:17:17.370
Press into the outer 
edge of your right foot.

00:17:17.370 --> 00:17:19.205
Sink a little deeper 
into that front knee,

00:17:19.205 --> 00:17:20.539
front knee over front ankle.

00:17:20.539 --> 00:17:23.175
We're working in that way,
working towards that.

00:17:24.043 --> 00:17:26.178
Maybe for this last breath,

00:17:27.313 --> 00:17:29.515
you draw some 
energy up from the earth.

00:17:29.515 --> 00:17:31.284
Lift up from the pelvic floor,

00:17:31.284 --> 00:17:34.020
and then maybe take your gaze
all the way up towards the sky.

00:17:34.020 --> 00:17:36.689
Breathe in.
And then exhale,

00:17:36.689 --> 00:17:39.926
rain it down nice and 
slow and with control,

00:17:39.926 --> 00:17:41.193
pivoting on the back foot.

00:17:42.461 --> 00:17:44.564
We say it all the 
time here in the community,

00:17:44.564 --> 00:17:45.865
but how you move matters.

00:17:45.865 --> 00:17:49.201
It's not just what you do,
but how you do it.

00:17:49.201 --> 00:17:52.271
So, moving with control,
that's a great practice

00:17:52.271 --> 00:17:53.139
to really honor that.

00:17:53.139 --> 00:17:55.041
Inhale, open the chest,
look forward.

00:17:55.041 --> 00:17:56.609
Big hip stretch, here.

00:17:56.609 --> 00:17:57.777
Exhale, last time.

00:17:57.777 --> 00:18:00.079
Plant the palms, belly to Cobra,

00:18:00.079 --> 00:18:01.314
Chaturanga to Up Dog,

00:18:01.314 --> 00:18:03.082
or you can go 
straight to Downward Dog.

00:18:03.082 --> 00:18:04.550
Move with your breath.

00:18:04.550 --> 00:18:06.152
Find what feels good.

00:18:06.152 --> 00:18:07.620
We're gonna meet 
in that Downward Dog.

00:18:07.620 --> 00:18:11.557
It's the last one, 
so make it awesome.

00:18:14.794 --> 00:18:15.628
When you get there,

00:18:15.628 --> 00:18:18.297
take the deepest 
breath you've taken all day.

00:18:18.297 --> 00:18:19.131
Inhale.

00:18:20.399 --> 00:18:21.734
And exhale.

00:18:23.603 --> 00:18:26.238
Great, slowly 
lower to the knees.

00:18:28.474 --> 00:18:32.378
Bring them together and 
then send the hips back,

00:18:32.378 --> 00:18:35.247
dragging the 
fingertips along your sides

00:18:35.247 --> 00:18:40.482
to fold into oneself here 
in Balasana, Child's Pose.

00:18:42.254 --> 00:18:45.558
When you land here, close
your eyes and count them out,

00:18:45.558 --> 00:18:47.493
three full breaths.

00:18:47.493 --> 00:18:49.962
If this shape is 
not good for you,

00:18:49.962 --> 00:18:50.963
then make an adjustment,

00:18:50.963 --> 00:18:55.267
maybe coming to 
your back or seated.

00:18:56.669 --> 00:18:58.738
Three full breaths.

00:19:00.373 --> 00:19:02.708
Noticing how they can move you.

00:19:06.445 --> 00:19:07.313
Maybe

00:19:08.314 --> 00:19:10.449
feeling the 
skin of the back body

00:19:10.449 --> 00:19:12.464
stretch as you breathe in.

00:19:16.589 --> 00:19:20.192
Noticing the softening of
the torso as you breathe out.

00:19:29.201 --> 00:19:31.537
After your three breaths,

00:19:31.537 --> 00:19:33.706
slowly reach the arms back out

00:19:33.706 --> 00:19:35.474
towards the 
front edge of your mat.

00:19:36.409 --> 00:19:38.277
Use this 
hand-to-earth connection

00:19:38.277 --> 00:19:41.213
and this awareness of 
your center of gravity

00:19:41.213 --> 00:19:43.683
to draw you back up.

00:19:43.683 --> 00:19:46.118
This time, we're gonna 
cross one ankle over the,

00:19:47.353 --> 00:19:49.221
one ankle over the other, 
sorry, (chuckles)

00:19:49.221 --> 00:19:53.559
and then come through mindfully
using your hands to a seat.

00:19:54.660 --> 00:19:56.362
Then send your legs out long.

00:19:58.130 --> 00:20:00.166
Reach the fingertips forward,

00:20:01.667 --> 00:20:02.868
and here we go.

00:20:02.868 --> 00:20:06.038
Slow and with control,
nice and easy,

00:20:06.038 --> 00:20:06.872
you can point the toes.

00:20:06.872 --> 00:20:08.574
Sometimes that's 
a little bit easier.

00:20:08.574 --> 00:20:10.409
And just check 
in with your core.

00:20:10.409 --> 00:20:12.344
Awaken the core nice and easy.

00:20:13.779 --> 00:20:15.948
Be kind if your legs fly up.

00:20:15.948 --> 00:20:17.583
Laugh, all good.

00:20:18.417 --> 00:20:19.618
Life is good.

00:20:19.618 --> 00:20:21.420
Nice and slow.

00:20:21.420 --> 00:20:25.057
When your back 
finally kisses the mat,

00:20:25.057 --> 00:20:27.093
remember that 
image of your yoga mat

00:20:27.093 --> 00:20:28.828
kind of rising up to 
meet your back body.

00:20:28.828 --> 00:20:30.563
You can center 
yourself on the mat.

00:20:31.764 --> 00:20:33.365
Then we're gonna bring 
just the right knee up,

00:20:33.365 --> 00:20:35.668
just the right knee.
Keep the left leg extended,

00:20:35.668 --> 00:20:37.570
but start to activate 
through that left foot

00:20:37.570 --> 00:20:41.073
as if you were pressing 
into an imaginary wall.

00:20:41.073 --> 00:20:45.644
Then rotate the right ankle
one way, and then the other.

00:20:45.644 --> 00:20:46.846
Take a deep breath in.

00:20:46.846 --> 00:20:48.948
Send that breath 
down into your belly.

00:20:48.948 --> 00:20:50.216
And then on an exhale,

00:20:50.216 --> 00:20:51.984
you're gonna 
take your right knee

00:20:51.984 --> 00:20:54.954
and guide it across your body

00:20:54.954 --> 00:20:56.055
towards the left 
side of your mat,

00:20:56.055 --> 00:20:58.324
coming into a Supine Twist.

00:20:58.324 --> 00:21:00.226
Go ahead and open up 
through the right arm.

00:21:00.226 --> 00:21:03.696
You can take it all 
the way out in extension

00:21:03.696 --> 00:21:06.198
or maybe bend the 
elbow if that feels right.

00:21:07.066 --> 00:21:08.267
And then last but not least,

00:21:08.267 --> 00:21:10.269
take a deep breath in

00:21:10.269 --> 00:21:12.838
and exhale to turn 
onto your right ear.

00:21:12.838 --> 00:21:14.807
Close your eyes and breathe.

00:21:16.609 --> 00:21:18.677
So much love for 
the spine here

00:21:18.677 --> 00:21:21.180
with every conscious 
breath here in the twist.

00:21:30.055 --> 00:21:33.225
There's so much we can do 
for the systems of the body

00:21:34.393 --> 00:21:37.601
and the balance,

00:21:37.601 --> 00:21:40.172
equilibrium of the inner world.

00:21:41.433 --> 00:21:45.204
It's not always 
Chaturangas and core workouts,

00:21:45.204 --> 00:21:46.605
although those are comin'!

00:21:48.274 --> 00:21:51.644
Some people are like, "Yay,"
some people are like, "No!"

00:21:51.644 --> 00:21:54.246
Trust me, trust yourself,
trust the process.

00:21:54.246 --> 00:21:56.715
Here we go, coming all 
the way back to center.

00:21:58.184 --> 00:22:00.986
Right leg extends, and 
we'll bring the left knee in.

00:22:02.688 --> 00:22:04.557
Putting a little 
rotation with the ankle

00:22:04.557 --> 00:22:05.925
one way and then the other.

00:22:07.860 --> 00:22:09.795
Keep a nice, active breath here.

00:22:16.669 --> 00:22:19.538
And inhale, breathe 
deep into your belly

00:22:19.538 --> 00:22:23.008
and use your exhale to 
gently guide your left knee

00:22:23.008 --> 00:22:24.076
across the body,

00:22:24.076 --> 00:22:25.978
over towards the 
right side of the mat

00:22:27.446 --> 00:22:30.849
into your Supine Twist here.

00:22:30.849 --> 00:22:33.586
Again, left arm can 
extend in full extension,

00:22:33.586 --> 00:22:35.621
or maybe you bend the elbow,

00:22:35.621 --> 00:22:37.289
eventually coming on to

00:22:39.158 --> 00:22:40.259
the left ear.

00:22:46.265 --> 00:22:49.101
Now try to soften your jaw,
soften your gaze,

00:22:49.101 --> 00:22:50.869
and breathe 
down into your belly.

00:22:54.406 --> 00:22:57.209
So wonderful for 
the digestive organs.

00:22:58.644 --> 00:23:01.129
Balancing all of 
that stomach chi.

00:23:02.214 --> 00:23:03.716
So wonderful for the spine.

00:23:03.716 --> 00:23:06.085
Try to keep your 
shoulders relaxed

00:23:06.085 --> 00:23:08.220
and listen to the 
sound of your breath here

00:23:08.220 --> 00:23:10.018
for one more cycle.

00:23:19.465 --> 00:23:20.332
Great.

00:23:20.332 --> 00:23:23.202
From center, so from 
a place of connection,

00:23:23.202 --> 00:23:25.504
start to bring it 
all the way back in.

00:23:27.172 --> 00:23:29.842
We're gonna hug both 
knees up into the chest, now.

00:23:33.545 --> 00:23:35.648
And bring your hands, 
your palms, rather,

00:23:35.648 --> 00:23:37.449
to your kneecaps,

00:23:37.449 --> 00:23:40.352
and you're just gonna 
slowly straighten the arms,

00:23:40.352 --> 00:23:42.087
draw your knees towards 
the front edge of your mat.

00:23:42.087 --> 00:23:44.690
If you want to, you can kick
your feet a little bit here,

00:23:44.690 --> 00:23:45.924
just creating a little

00:23:48.394 --> 00:23:50.696
balance in the spine here.

00:23:54.667 --> 00:23:56.969
And then slowly allow 
your feet to come to the earth.

00:23:56.969 --> 00:23:59.538
Extend one leg 
and then the other.

00:24:00.906 --> 00:24:04.443
Hands are gonna come 
gently to rest at your sides,

00:24:04.443 --> 00:24:06.078
palms face up.

00:24:07.513 --> 00:24:09.448
Close your eyes.

00:24:09.448 --> 00:24:11.390
♪ Make a wish ♪

00:24:11.390 --> 00:24:15.554
♪ And blow out the candlelight ♪

00:24:17.623 --> 00:24:22.598
I'm gonna stop there so I
don't lose you on this journey.

00:24:25.431 --> 00:24:28.169
Take a second to 
rest your sweet heart.

00:24:30.436 --> 00:24:32.471
Awakening is a process.

00:24:36.075 --> 00:24:38.243
Tomorrow, we'll talk about,

00:24:38.243 --> 00:24:39.778
we'll talk about activating.

00:24:42.214 --> 00:24:46.819
But today, may you 
provide yourself the opportunity

00:24:46.819 --> 00:24:50.456
to just think about and meditate
on what it means to awaken,

00:24:50.456 --> 00:24:55.160
and what might be 
calling or whispering your name

00:24:56.362 --> 00:24:59.865
from within to be awakened,

00:24:59.865 --> 00:25:02.067
and if nothing else, 
we got a great stretch.

00:25:03.435 --> 00:25:06.638
We took care of our 
body today, physical body.

00:25:08.006 --> 00:25:09.028
Life is good.

00:25:10.743 --> 00:25:12.444
Let's bring the palms together,

00:25:12.444 --> 00:25:14.747
thumbs up to the third eye,
that inner teacher.

00:25:17.015 --> 00:25:18.684
Point of intuition.

00:25:18.684 --> 00:25:19.518
I love you.

00:25:19.518 --> 00:25:20.953
Thank you so much 
for sharing your time

00:25:20.953 --> 00:25:22.154
and your energy with me

00:25:22.154 --> 00:25:24.656
and all of the folks practicing.

00:25:26.358 --> 00:25:29.228
Day 3 in the books.

00:25:29.228 --> 00:25:30.329
Take a deep breath in.

00:25:33.332 --> 00:25:37.199
And we finish with Namaste.

00:25:37.199 --> 00:25:41.121
(upbeat gentle music)