WEBVTT

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- Howdy everyone.

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Welcome to Home, 
your 30-day yoga journey.

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Today is Day 5.
High five.

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And today we soften.

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Let's get started.

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(upbeat gentle music)

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Alright pals, welcome back.

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Let's begin 
today's practice seated.

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Come on down to the ground.

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Try to get comfortable here.

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So little adjustments moving

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the fleshy part of 
the buttocks aside.

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Choosing to let go 
of the day thus far.

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Really land on your mat here.

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You know, honoring, choosing,
celebrating that you have

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taken this time for yourself.

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Come on down to the ground and
as you get settled in see if you

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can close your eyes or just
begin to soften your gaze a bit,

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allow the sound of 
my voice to guide you.

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And perhaps now is 
a good time here on Day 5

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to just extend a

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little nod of gratitude to you
for allowing the sound of my

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voice to guide you, 
for showing up here

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and taking this time for you.

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Begin to soften.

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What does that mean?

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What could it mean 
for you today to

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bring your awareness 
to the act of softening?

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It's interesting, right?

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Sometimes I like to 
guide softening or Sukha,

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this idea of ease

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before activation, Sthira.

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This idea of creating 
strength and stability.

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This year, I chose to do 
our Sthira or our activation

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practice first because that's
kind of where we gravitate.

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We all work a bit hard.

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So now that you know 
you have that discipline,

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that act of doing, today we're
going to undo a little bit and

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we're still gonna 
have a full practice,

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but we're gonna see if we can
find that Sukha or that ease.

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We're gonna see if we can find
places where we can get the same

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amount of benefits 
but work a little less.

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So we activated the breath.

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We're going to remember that
that dance comes first so that

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hopefully we can 
allow the breath to do

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some of the hard work for us.

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Less effort today.

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More ease.

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As you ready, draw 
all the palms together.

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Let's take a deep inhale in.

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Fill up.

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And enjoy a 
long breath out, soften.

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Again, big inhale.

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See if you can 
lift your heart a bit.

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Try to find a lift.

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This feeling of expansion 
and lifting on the inhale.

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And a bit of a softening.

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Anything that might 
be gripping or tight

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or holding on the exhale.

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Good, and one 
more just like that,

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big inhale, fill up.

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And long exhalation.

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Excellent.

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Go ahead and open the 
eyes if they're closed.

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Bring the 
fingertips to your sides.

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Inhale to reach one arm 
all the way up and over,

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any arm, big side body stretch.

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Exhale to come back to center.
Find a softness, an ease.

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So same little bit but finding

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a little bit of a smooth flavor

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all the way up and 
over the other side.

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Yeah, Benji!

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Softening into the earth,
coming back to center.

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Now we're going to 
take the fingertips forward.

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You're gonna uncross the legs.

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So you have one leg in front
of the other and just very easy

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slowly walking the 
fingertips forward.

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We used to call this 
spider fingers with the kids.

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So spider fingers forward.

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You can come all the way forward
forehead towards the earth,

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or you can keep 
it nice and soft.

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Maybe just coming 
to the forearms here.

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Continue to gently
deepen your breath, activating.

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Nice conscious breath.

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Then from your center,
navel draws in and up.

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So try and move 
from that center point,

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we're going to take 
the fingertips back.

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Fingertips can stay on the earth

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or maybe the palms 
come all the way down.

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We're gonna loop the 
shoulders forward, up and back.

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Start to lift through 
the chest as you breathe in.

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Stay here or maybe you 
lift the hip points forward.

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Lifting the bum up 
for a big breath in.

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And then softening on the exhale
as you bring it back down.

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Excellent. From here, whatever 
leg is in front, just switch it.

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You're gonna bring it behind and

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we'll take those 
spider fingers back out.

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Nice and easy.

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Maybe to the forearms, maybe all
the way forehead to the earth.

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Start to go inward here.

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Again, affording 
yourself this time,

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this precious time to

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go in,

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walk inside.

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Wipe your feet at 
the doormat and step in.

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Alright.

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Slowly coming 
back through center.

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Try to move 
from that core point,

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whatever that means to you.
Fingertips go back.

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Maybe palms to the earth,
maybe not.

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And on a big inhale,
we find a lift.

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Lifting the chest, drawing
the shoulder blades together,

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finding that connection 
behind your heart space.

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Maybe the hip points lift up,
maybe not,

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opening, opening, opening.

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And then using your exhale
to slowly bring it through.

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Awesome.

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We're gonna come all the 
way forward on to all fours,

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but how you move matters
here, so take it nice and slow.

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Breathing deep as you go.

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Spread the palms wide, walk the
knees underneath the hip points,

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press in to the tops of the feet

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and right away let's 
sync up with the breath.

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Here we go.
Inhale, drop the belly,

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open the chest for Cow Pose.

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Exhale, claw through the
fingertips actively as you round

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through Cat Pose.

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Inhale, drop your belly.

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Cow Pose,
as I look at my cow dog.

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And exhale chin to chest,
round through,

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claw through the fingertips.

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Now try to sync up with your
own rhythm here of breath.

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Perhaps you start to 
welcome an audible breath here.

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If you're familiar with Ujjayi,
the victory breath,

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that oceans sound, maybe you
sync up with that here or try.

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And then bring it back to
a nice, neutral straight line.

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Walk the hands out a 
bit and nice and easy here,

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we're gonna just find a
little sway from left to right.

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Pressing evenly 
through the fingertips,

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the knuckles, really rooting
down in that fleshy part of the

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hand between your 
index finger and thumb.

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Then from here, 
keep swaying, nice and easy.

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Soft, easy movement is 
the name of the game today.

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Curl your toes under and with
this sway you're going to lift

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one knee and then the other
and continue the swaying motion,

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just do your best.

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We're here to explore all the
way up to Downward Facing Dog.

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And then let that
entrance inspire

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some movement 
here that feels good.

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Wiggling the hips,
bending the knees,

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pedaling it out 
through the feet.

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Keep that connection between
the index finger and thumb.

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Upper arm bones rotate out.

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Great and we'll find stillness
for one cycle of breath here,

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melting heart back.

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Finding a softness 
in the neck, the jaw.

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And then bending the knees,
looking forward,

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carving a line with a nose
you're going to take slow baby

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steps all the way up,
finding that sway.

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Feet hip width 
apart or flush together,

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just nice conscious footing.

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If you have a 
little animal nearby,

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you can give them a little pet.

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Soft pet.

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And if not, 
I'll share mine with you.

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He just made us 
sound like (groans).

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And then here we go.
Let's roll it up nice and slow.

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Listen to the sound of 
your breath as you do this.

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Stack up through the spine.

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As you take your next 
inhale in, find the length,

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see if you can lift the heart,
lengthen through the crown and

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just take a moment here in
Mountain Pose to soften through

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the fingertips, soften 
the skin to the forehead,

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the jaw, but find
your activation, right?

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Find those lifts, those locks.

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Find those places where you can
lift up through the front body.

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And recognize that downward
energy through the back body.

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Inhale in.

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Long exhale out.

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Relax your shoulders down.

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Beautiful, inhale to 
sweep the arms up and overhead,

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big stretch.

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Exhale, Forward Fold,
all the way down.

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Soft fingers today.

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Just wiggle your 
fingertips as you rain it down.

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Big inhale lifts you 
up halfway, find length.

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On the exhale that wave crests
and falls as you Forward Fold.

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Beautiful, bend your knees,
fingertips come to the mat.

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Light a little 
energy up in your core

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as you step the right foot back.

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Lower the right knee.

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Inhale, open the chest, 
loop your shoulders forward,

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up and back, look forward.

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Exhale, pull that 
left hip crease back,

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flex your left toes 
towards your face.

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Big stretch here.

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Inhale to roll 
all the way forward.

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Lift the back knee up.

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Exhale to plant the palms,
step the left toes back,

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Plank Pose.

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Inhale to shift forward,
look forward.

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Exhale with control the lower
all the way down to the belly.

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Inhale Bhujangasana, 
a little baby Cobra here.

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Keep it small, soft and easy.

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Exhale, slowly release 
forehead back to the mat.

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Alright, listen carefully,
curl the toes under.

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Press up just 
to all fours, inhale.

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And then exhale, peel the hip
creases all the way up and back,

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Downward Facing Dog,
soft and easy here.

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Inhale in deeply here.

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Find a soft sway or wiggle of
the hips as you breathe out.

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Excellent, bend the knees,
look forward.

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Find that little sway as you
take your baby steps all the way

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up to the top of the mat.

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Feet hip width apart or
flush together, your choice.

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Big inhale lifts you 
up halfway, find length.

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Catch a wave here.

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Exhale, soften and fold inward.

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Good, bend the knees.
Fingertips kiss the mat.

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Light a little fire in
your belly, here we go.

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We're gonna step the 
left foot back this time.

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Lower left knee to the earth.

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And if you want to create a
little more space here at any

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time, just walk 
that left knee back.

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Walk the back knee towards 
the back edge of the mat.

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Good, inhale to open the chest,
look forward here.

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Exhale, peel the 
right hip crease back,

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flex your right 
toes toward your face.

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Good, inhale to 
roll all the way forward.

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Lift the back knee.

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We're gonna plant the palms, 
step the right toes back,

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Plank Pose.

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So just ask yourself here,"Am I
working harder than I need to?

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"Am I putting in more effort?"

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Not just in a physical, 
but in your mental state too.

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Good, inhale, shift forward
on the toes, look forward.

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Squeeze the elbows in,
you got this.

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Slowly lower with control 
all the way to the belly.

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Inhale, Cobra.
Lift it up nice and easy.

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Exhale, soften and fold.

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Again, curl toes under,
just all fours.

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Big inhale lifts you up.

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And then exhale, 
peel the hips back,

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lead with the tail, 
Downward Facing Dog.

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Awesome, shake the 
head a little bit here.

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Big inhale.

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And long, long exhale.

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Awesome anchor 
through the left heel.

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On your next breath in, slowly
lift the right leg up high.

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Dial the right toes down.

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Then when you're ready, bend
your right knee or we're gonna

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stack the right 
hip over the left.

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Peek at me if you need to,
take your time.

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Press into both palms evenly.

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You can turn 
your gaze underneath

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your right armpit chest here.

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Nice, then inhale in,

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big stretch expansion 
through the right side body.

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On an exhale, move slow.

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Careful not to rush.

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Bring your right 
knee all the way through,

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all the way up 
and into your lunge.

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Good, so we've been here before.

00:13:59.305 --> 00:14:01.674
We know we can 
lower that left knee down.

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Otherwise, we'll experiment 
with keeping it lifted.

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Squeezing the 
inner thighs together.

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Finding that activation, 
tuck the chin

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and roll it up, high lunge.

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I love the roll up 
'cause you can really feel

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everything turn on.

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Bend that front knee. (chuckles)

00:14:18.572 --> 00:14:20.314
Find your breath.

00:14:22.605 --> 00:14:24.684
Squeeze inner 
thighs to the midline.

00:14:24.684 --> 00:14:25.909
Find your center.

00:14:25.909 --> 00:14:28.447
Hands on the waistline 
or we'll reach for the sky.

00:14:29.736 --> 00:14:31.904
Nice. So if you get up
here and you're like, "Whoa."

00:14:31.904 --> 00:14:34.107
For whatever reason, 
this is too much today,

00:14:34.107 --> 00:14:35.784
bring that back knee down.

00:14:35.784 --> 00:14:37.543
The earth is there to catch you

00:14:37.543 --> 00:14:42.014
and we're so lucky 
that that is the reality.

00:14:42.014 --> 00:14:44.717
So bring that back 
me down if you need to.

00:14:44.717 --> 00:14:46.319
If the back knee is lifted.

00:14:46.319 --> 00:14:49.341
Use your next inhale 
to straighten both legs

00:14:49.341 --> 00:14:50.957
and let your breath lift you.

00:14:50.957 --> 00:14:53.126
Lift from the pelvic floor,
lift the heart.

00:14:53.126 --> 00:14:54.494
Straighten, 
straighten, straighten.

00:14:54.494 --> 00:14:57.530
And then exhale, bend the
knees, front knee bends deeply,

00:14:57.530 --> 00:14:59.932
micro bend in that back leg.

00:14:59.932 --> 00:15:03.115
Two more just like that.
Inhale, the breath lifts you.

00:15:04.470 --> 00:15:07.993
Exhale, shoulders
relax with control, we bend.

00:15:09.008 --> 00:15:10.756
One more, inhale, it lifts you.

00:15:11.903 --> 00:15:14.947
Press in to all four corners of
that front foot for stability.

00:15:14.947 --> 00:15:17.116
And then exhale, we bend.

00:15:17.116 --> 00:15:19.361
Softening in.
Great, here we go.

00:15:19.361 --> 00:15:20.536
Opening up Warrior II.

00:15:20.536 --> 00:15:22.189
We're gonna 
pivot on the back foot,

00:15:22.189 --> 00:15:24.590
back toes turn in.

00:15:24.590 --> 00:15:27.093
We want to make sure 
we're not shifting forward here,

00:15:27.093 --> 00:15:28.127
but find center.

00:15:28.127 --> 00:15:29.796
Stack head over heart,
heart over pelvis.

00:15:29.796 --> 00:15:32.665
We want to create 
a nice healthy line.

00:15:33.824 --> 00:15:35.701
A little highway in the spine

00:15:35.701 --> 00:15:39.539
for your energy 
to flow with ease.

00:15:39.539 --> 00:15:42.108
Pull the pinkies back,
lift your chest.

00:15:42.108 --> 00:15:43.544
Now pause here.

00:15:44.944 --> 00:15:46.946
Lean into your strength.

00:15:48.848 --> 00:15:52.318
Are there places 
that you can soften?

00:15:52.318 --> 00:15:54.320
Notice your breath.

00:15:56.622 --> 00:15:58.658
Great, then reach 
the right fingertips forward,

00:15:58.658 --> 00:16:00.560
really forward.
Take up space here as you reach

00:16:00.560 --> 00:16:02.562
all the way up 
drawing a big rainbow.

00:16:02.562 --> 00:16:04.964
We'll start to straighten
through the front leg,

00:16:04.964 --> 00:16:07.366
taking the right fingertips 
all the way up and back.

00:16:07.366 --> 00:16:10.570
Big stretch here.
Big shape.

00:16:10.570 --> 00:16:11.871
And then find a softness,

00:16:11.871 --> 00:16:13.973
a playfulness here
as you inhale in.

00:16:13.973 --> 00:16:16.209
Exhale, 
cartwheel all the way back,

00:16:16.209 --> 00:16:17.810
bending that front knee.

00:16:17.810 --> 00:16:20.079
Coming all the way back 
in through to your lunge.

00:16:20.079 --> 00:16:23.482
Back knee can stay lifted or
it can lower as we continue the

00:16:23.482 --> 00:16:26.319
journey, spiraling the heart
towards the right and taking the

00:16:26.319 --> 00:16:28.588
right fingertips, 
soft fingers here,

00:16:28.588 --> 00:16:31.490
all the way up towards 
the sky for a big twist.

00:16:31.490 --> 00:16:33.693
Breathe in, lift.

00:16:33.693 --> 00:16:36.229
Exhale, take it down.

00:16:36.229 --> 00:16:36.963
Nice work, everyone.

00:16:36.963 --> 00:16:39.899
Plant the palms, 
steps the right toes back.

00:16:39.899 --> 00:16:41.601
Shift forward all the way.

00:16:41.601 --> 00:16:44.403
Lower all the way to your belly.

00:16:44.403 --> 00:16:47.440
Inhale, Cobra, nice and easy.

00:16:47.440 --> 00:16:51.878
Exhale, bring it down softly.

00:16:51.878 --> 00:16:54.614
Curl the toes under, 
press up to all fours.

00:16:54.614 --> 00:16:56.782
Take a deep breath in.

00:16:56.782 --> 00:16:58.684
And then peel the tailbone up

00:16:58.684 --> 00:17:02.269
as you exhale to 
Downward Facing Dog.

00:17:03.016 --> 00:17:04.645
Good. Inhale in.

00:17:06.107 --> 00:17:07.710
Empty it out, let go.

00:17:09.150 --> 00:17:11.197
Anchor the right heel.

00:17:11.197 --> 00:17:11.864
Inhale,

00:17:11.864 --> 00:17:13.866
slide the left leg up high,
Three-Legged Dog.

00:17:13.866 --> 00:17:16.335
Turn your left toes down.

00:17:16.335 --> 00:17:18.170
Good, then bend your left knee.

00:17:18.170 --> 00:17:21.607
Keep your right heel dragging
down as you open up through the

00:17:21.607 --> 00:17:24.677
left side, stacking the 
left hip over the right.

00:17:24.677 --> 00:17:26.913
There's going to gonna be a
tendency to collapse all of the

00:17:26.913 --> 00:17:29.048
weight into 
your right side, right foot,

00:17:29.048 --> 00:17:33.152
right hand, see if you can
press and both palms evenly.

00:17:33.152 --> 00:17:35.178
Great, maybe take your 
gaze to look underneath

00:17:35.178 --> 00:17:37.590
the left armpit chest, really open.

00:17:37.590 --> 00:17:40.359
Inhale in, exhale,
nice and slow,

00:17:40.359 --> 00:17:42.895
bring that left 
knee all the way down,

00:17:42.895 --> 00:17:46.666
in and all the way 
up in to your lunge.

00:17:46.666 --> 00:17:47.900
Here we go.

00:17:47.900 --> 00:17:49.602
Activate, find your breath.

00:17:49.602 --> 00:17:51.103
When you're ready,
tuck the chin.

00:17:51.103 --> 00:17:54.206
Roll it up, roll it up,
roll it up, roll it up.

00:17:54.206 --> 00:17:55.581
Benji's rolling it up too.

00:17:56.767 --> 00:17:59.915
Good front knee over front
ankle as we find our footing.

00:17:59.915 --> 00:18:02.281
Such a personal journey, right?

00:18:02.281 --> 00:18:03.449
So there's no rush.

00:18:03.449 --> 00:18:07.820
There's no rush to 
catch up with me or mimic me.

00:18:07.820 --> 00:18:09.221
Find your footing.

00:18:09.221 --> 00:18:11.290
Notice where your thoughts go.

00:18:11.290 --> 00:18:14.594
Are you making this harder
than you need to for yourself?

00:18:14.594 --> 00:18:18.864
I'm not saying you are.
I'm just, just asking questions.

00:18:18.864 --> 00:18:21.334
Hands on the waistline 
or we reach for the sky.

00:18:22.468 --> 00:18:25.938
Ready? Let your breath 
do the work for you.

00:18:25.938 --> 00:18:28.007
Let your breath do the 
hard work, nothing else.

00:18:28.007 --> 00:18:28.975
Here we go, inhale,

00:18:28.975 --> 00:18:31.110
reaching up 
straighten both legs.

00:18:31.110 --> 00:18:32.778
Lift high.

00:18:32.778 --> 00:18:34.780
Exhale, softening in,
bend the knee.

00:18:34.780 --> 00:18:36.882
Slight micro bend 
in that back knee.

00:18:37.899 --> 00:18:39.756
Inhale, reach it up.

00:18:39.756 --> 00:18:41.845
Strong and steady.

00:18:42.723 --> 00:18:44.424
Exhale, bend.

00:18:46.058 --> 00:18:47.793
Inhale, last time to 
lift, lift, lift.

00:18:47.793 --> 00:18:49.161
Lift up from the pelvic floor,

00:18:49.161 --> 00:18:51.764
press away from 
your yoga mat, reach.

00:18:51.764 --> 00:18:54.881
Excellent, bend your front knee,
pivot on the back foot and

00:18:54.881 --> 00:18:57.235
nice and slow, 
let's open up Warrior II.

00:18:57.949 --> 00:18:59.405
To the right.

00:19:00.474 --> 00:19:02.144
Find your footing.

00:19:03.175 --> 00:19:05.544
Again, back toes are turned in.

00:19:05.544 --> 00:19:08.180
There is a bit of a tendency
to kind of lean forward here,

00:19:08.180 --> 00:19:11.984
so pull it back, strong base.

00:19:11.984 --> 00:19:13.986
And then spine nice and long.

00:19:16.055 --> 00:19:16.722
Great.

00:19:16.722 --> 00:19:19.425
Pull the pinkies back and
just observe your breath here.

00:19:19.425 --> 00:19:22.015
Press into the outer 
edge of that back foot.

00:19:23.129 --> 00:19:26.565
Press into the ball 
joint of your left big toe.

00:19:26.565 --> 00:19:28.507
Hug the low ribs in,
you're doing great.

00:19:29.617 --> 00:19:30.603
Soften.

00:19:34.473 --> 00:19:36.275
Gorgeous, then 
flip your left palm up,

00:19:36.275 --> 00:19:39.278
reach it forward, up, take
up space here as you draw big

00:19:39.278 --> 00:19:42.415
rainbow straightening through
the front leg all the way up and

00:19:42.415 --> 00:19:44.750
back, nice long beautiful 
neck here as your reach.

00:19:45.750 --> 00:19:48.821
(sighs) Thank you 
body for moving with me,

00:19:48.821 --> 00:19:52.324
(chuckles) for taking 
me on this journey.

00:19:52.324 --> 00:19:54.894
And here you go, soft
playfulness as we bend the front

00:19:54.894 --> 00:19:56.996
knee, cartwheel 
it all the way back.

00:19:56.996 --> 00:19:59.532
We're headed into a twist,
take your time.

00:19:59.532 --> 00:20:02.068
Right hand to the earth,
maybe right knee to the earth,

00:20:02.068 --> 00:20:05.304
maybe not as we slowly 
peel the left fingertips up.

00:20:05.304 --> 00:20:07.706
Soft fingertips here, 
take a deep breath in.

00:20:07.706 --> 00:20:09.709
Lift a little higher.

00:20:09.709 --> 00:20:12.878
And then exhale to bring 
it all the way back down.

00:20:12.878 --> 00:20:15.281
Awesome work.
Plant the palms, here you go,

00:20:15.281 --> 00:20:17.550
you're gonna step
the left toes back, Plank.

00:20:17.550 --> 00:20:21.620
So you can keep the knees
lifted here or you can lower.

00:20:22.404 --> 00:20:23.689
And we're gonna 
find just a soft,

00:20:23.689 --> 00:20:26.725
easy sway from left to right.

00:20:26.725 --> 00:20:28.694
Nice and easy.

00:20:28.694 --> 00:20:30.029
If this is to 
watch on the wrist,

00:20:30.029 --> 00:20:31.363
this is actually 
really good for the wrists,

00:20:31.363 --> 00:20:33.532
believe it or not, if you're
clawing through the fingertips

00:20:33.532 --> 00:20:34.633
and pressing into the knuckles,

00:20:34.633 --> 00:20:36.665
but we can always come 
onto the forearms here.

00:20:37.455 --> 00:20:42.108
And we're just finding a soft
sway for five, stick with it.

00:20:42.108 --> 00:20:43.927
Four, stick with it.

00:20:43.927 --> 00:20:46.278
Find that softness.

00:20:46.278 --> 00:20:47.947
Let your breath 
do the hard work.

00:20:47.947 --> 00:20:50.449
Three, two and one.

00:20:50.449 --> 00:20:52.251
Slowly lower to the knees.

00:20:52.251 --> 00:20:53.652
Bring the big toes to touch.

00:20:53.652 --> 00:20:55.421
Knees as wide as the mat.

00:20:55.421 --> 00:20:57.056
Send the hips back.

00:20:57.056 --> 00:20:59.492
Extended Child's Pose,
awesome work.

00:20:59.492 --> 00:21:01.827
Close your eyes.
Relax your head.

00:21:01.827 --> 00:21:03.207
Relax your heart.

00:21:04.897 --> 00:21:06.899
Soften everything.

00:21:21.614 --> 00:21:23.616
Listen to your breath.

00:21:29.221 --> 00:21:31.624
Trust that this 
time is valuable.

00:21:34.130 --> 00:21:36.862
And it really doesn't 
matter what happens on the mat,

00:21:36.862 --> 00:21:38.864
what you achieve.

00:21:43.936 --> 00:21:47.524
But simply showing up 
and your willingness

00:21:49.619 --> 00:21:53.779
to both activate and soften

00:21:55.820 --> 00:21:56.965
is enough.

00:22:02.226 --> 00:22:04.890
Right? The strength 
and the grace.

00:22:12.038 --> 00:22:13.405
Take a deep breath in.

00:22:15.875 --> 00:22:17.831
And a long breath out.

00:22:20.666 --> 00:22:23.209
And on your next inhale,
begin to lift the head,

00:22:23.209 --> 00:22:25.211
slowly come back up.

00:22:27.079 --> 00:22:29.815
Good, we're gonna come all
the way through to all fours,

00:22:29.815 --> 00:22:32.751
walk the knees underneath the
hips and then you gonna cross

00:22:32.751 --> 00:22:34.220
one ankle over the other.

00:22:34.220 --> 00:22:37.756
Be mindful, use your hands
here to slowly come all the way

00:22:37.756 --> 00:22:40.459
through back to Sukhasana.

00:22:44.528 --> 00:22:47.325
Let's take a second 
here to sit up nice and tall.

00:22:51.904 --> 00:22:54.840
The easy pose,
not always so easy, right?

00:22:54.840 --> 00:22:59.211
If you've ever experimented with
a meditation or any sort of,

00:22:59.211 --> 00:23:01.146
you know, just quiet sitting.

00:23:03.115 --> 00:23:06.418
Some days you land, (sighs) easy.

00:23:06.418 --> 00:23:08.687
And some days not so easy.

00:23:10.938 --> 00:23:14.260
In this shape here,
Sukhasana, we find that ease.

00:23:14.260 --> 00:23:16.061
We find this lift 
up through the front,

00:23:16.061 --> 00:23:17.759
this grounding through the back.

00:23:18.926 --> 00:23:22.134
And we just take a second here
to close the eyes or soften the

00:23:22.134 --> 00:23:26.105
gaze and find stillness and see
if you can just notice any areas

00:23:26.105 --> 00:23:29.642
of the body or, I'm 
thinking these days too,

00:23:29.642 --> 00:23:33.412
the mind where you might be

00:23:33.412 --> 00:23:36.882
putting in a little more
effort than necessary.

00:23:42.527 --> 00:23:47.293
I truly believe that 
with regular practice,

00:23:47.293 --> 00:23:51.930
we can create a life for 
ourselves where we feel like

00:23:51.930 --> 00:23:55.701
we're working for 
ourselves rather than against.

00:23:55.701 --> 00:23:59.838
And it's in our daily practice
that we get the opportunity to

00:23:59.838 --> 00:24:03.425
safely experiment and 
explore and practice that.

00:24:03.425 --> 00:24:06.758
And you may not notice or
have that aha moment on the mat,

00:24:06.758 --> 00:24:09.982
but it may be something that
you notice off the mat or maybe

00:24:09.982 --> 00:24:12.985
something that 
someone that you know

00:24:12.985 --> 00:24:14.853
sees in you or 
recognizes in you.

00:24:17.771 --> 00:24:18.757
Just a little food for thought.

00:24:18.757 --> 00:24:21.578
Take a second 
here to just notice.

00:24:36.075 --> 00:24:39.645
Let your next 
big inhale lift you,

00:24:39.645 --> 00:24:41.647
whatever that means to you.

00:24:43.549 --> 00:24:46.051
And on the exhale, 
you're gonna twist to one side,

00:24:46.051 --> 00:24:49.177
any side, opposite hand 
coming to opposite knee.

00:24:49.177 --> 00:24:51.724
And then your other arm will
come behind to support you in

00:24:51.724 --> 00:24:54.727
keeping a nice tall spine.

00:24:54.727 --> 00:24:59.531
Soft and easy twists are great
to practice Sukha because we

00:24:59.531 --> 00:25:04.303
tend to crank into them a lot
here in the asana practice.

00:25:04.303 --> 00:25:06.839
Great, go ahead and 
release it back to center.

00:25:06.839 --> 00:25:08.173
Again, whatever 
this means to you,

00:25:08.173 --> 00:25:10.175
let your inhale lift you.

00:25:13.278 --> 00:25:15.900
And use the exhale 
twist to the other side.

00:25:24.990 --> 00:25:28.060
Awesome, slowly 
release back to center.

00:25:28.060 --> 00:25:30.062
Bring the hands together.

00:25:33.565 --> 00:25:38.220
One final time, we'll 
take a big inhale together.

00:25:38.220 --> 00:25:39.935
Let it lift you.

00:25:42.080 --> 00:25:44.363
And use your exhale to bow.

00:25:45.515 --> 00:25:47.383
Thanks everyone.

00:25:48.236 --> 00:25:49.715
Namaste.

00:25:51.687 --> 00:25:54.909
(upbeat gentle music)