WEBVTT

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- Hi, everyone, welcome to Home,
your 30-day yoga journey.

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Today is Day 7,

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the day in which
we take a break off the wrists

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and we stretch it all.

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Let's get started.

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(upbeat gentle music)

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Alright pals, today 
we're gonna begin standing.

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Your version.

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Go ahead and come to the center
of your mat and depending on how

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your mat's oriented to 
the screen that you're using,

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you can kind of move it if you
need to now so you can see me.

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Otherwise, as always, please,

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thank you so 
much for trusting me.

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Just use the sound of 
my voice to guide you.

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And together we shall make

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our way back home today starting

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with a little love for 
the shoulders and the traps.

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So you spend a lot of 
time on your wrists yesterday.

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We're gonna spend some time off
the wrists today and tomorrow.

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So I got you.

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Thank you for showing up.
Here we go.

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You're gonna take your right
hand to your left shoulder,

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left neckline and you're going
to use your fingers to just kind

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of press a little kneading
effect up and down

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through the neck line here.

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And obviously, this will be a
little different for everyone so

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just feel around in there.

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And today's 
practices called Stretch,

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but I'd like to 
immediately ask you to just

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kind of stretch your mind.

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We're not just 
focusing on the body here.

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This is our yoga practice

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so we are uniting the mind and
the body with one other thing,

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and that is this notion, if you
will, or this essence of spirit.

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That part of you 
that is not your body,

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it's not your brain, it's this 
part that is uniquely you.

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And we'll just put 
it that way for now.

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So consider that as we 
move through our practice,

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we are going to 
give you a nice, sweet,

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stretchy little ditty.

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But I find the best way to
remember to connect to that

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spirit or that soul or 
whatever you want to call it,

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this essence that's 
not your your body

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and not the story 
that your mind tells

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but this other thing, 
if you will.

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I think the best 
way to tap into that

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'cause it can be 
kind of esoteric thing.

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We're still massaging here,
get in there.

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I think the best way 
to tap into that is

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by treating your breath

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with a little more respect.

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So it's cool, 
this is a practical tool.

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By paying 
attention to the breath,

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by bringing more loving 
awareness to the breath,

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I feel like we have a direct
line to connect to this

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essence that feels, you know,
more true, more like us.

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Alright, switch. Left hand
comes to the right shoulder.

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So if you haven't already,

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begin to gently 
deepen your breath.

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Activating the 
breath as a means of yes,

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improving the health and
well-being of the mind and body,

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but also like 
stirring up this essence

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that's, this part of you

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that's not just 
your physical body,

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not just those muscles that need
a good stretch or a mind that

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needs to become calm,
more calm or still.

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Just a little 
food for thought today,

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stretching, you know,
our mind's eye,

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our imagination, our awareness
a little further beyond

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just maybe the physical body.

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And if not, 
then let me tell you,

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you're going to get 
a good stretch on today

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and that's wonderful as well.

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We're giving a little 
massage to the right neck line,

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shoulder line, 
this big trap muscle.

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And as you continue 
here on the right side,

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we're also deepening the breath.

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You can just notice if you're
locked out in the knees here.

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Maybe that is a 
tendency and that's a-okay

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but you can start to soften.

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Maybe you notice you're carrying
a little bit of your weight in

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the back of your feet 
or maybe in the front.

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Or maybe we notice the pattern
of the toes turned out which is

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no problem or 
the toes turned in,

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all good but maybe we can
experiment with toes pointing

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forward, soft bend in the knees,
finding that lift up through the

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front, and as we release the
hands gently to our sides,

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finding that grounding 
energy through the back.

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And we're just
kind of turning on, right?

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Lighting up, 
activating this awareness,

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this body awareness
from the soles of the feet

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all the way up to the crown.

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I'm gonna leave it to you to
find that breath awareness.

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Good and then on 
your next inhale

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send the fingertips out 
left to right, big stretch.

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And all the way 
up towards the sky.

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Big breath.

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And then as you exhale, go ahead
and float 'em all the way down.

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Fingertips are going to
interlace behind your tailbone.

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You can square 
off at the wrist here.

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Should feel really good 
after yesterday's practice

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or you can even work 
to bring the palms together

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shoulder blades 
really drawing in.

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So maybe you don't 
come here just yet.

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Maybe we can work 
towards this bind.

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In the meantime, you can work
nice and open here in the palms,

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squaring the wrists.
Both really beneficial.

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And then find that 
nice tall Mountain Pose,

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reinvigorate your breath.

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Inhale in.

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Exhale, drop your chin to your
chest and actively draw your

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knuckles down 
towards your heels.

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Soften through the forehead,
soften your jaw.

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Then inhale, lift the chin
back parallel to the floor,

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release the fingertips 
and with a big breath in

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reach up towards the sky.

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Excellent, this time 
palms come together,

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we interlace the fingertips up
and overhead and then you can

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keep the index 
fingers extended here.

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We call this steeple grip,
reaching up high.

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Dig into all four 
corners of the feet,

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especially the heels if 
you live in your toes a lot,

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which a lot of people do, and
we're gonna take it nice and

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easy over to the right side as

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you bump the hips 
actively to your left.

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So we're reaching to the right

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as we bump the 
hips actively to the left.

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Big, big, big stretch.
Inhale, lift the chin slightly.

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Exhale from center.
Come all the way back through.

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Good, inhale, 
stand a little taller.

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Ground through the feet.

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Exhale, tip it over to the left.

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Actively reaching right 
hip bone towards the right.

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Here we go, hug the 
low ribs in you got this.

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Pull the thumbs back.

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Inhale, lift your 
chin just slightly.

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And then exhale from 
your core from center,

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come all the 
way back up through.

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Beautiful.
Inhale to reach for the sky.

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Exhale, float 
the fingertips down.

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We're gonna interlace 
behind the back again.

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This time see if you can
take the opposite thumb on top.

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So even if you don't remember,
just feel it out.

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It's gonna be the one 
that feels a little funky.

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A little weird, 
which weird is good.

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In my humble opinion.
What do you think, Benji?

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He said keep it weird, okay.

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Opening up through the chest,
stretching through the forearms,

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little wrist love here.

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Little bit unique to everyone,
not a little bit,

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very unique to everyone, so it's
hard to do kind of a one size

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fits all I've realized 
in this experience with

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Yoga With Adriene has really 
I think made me a better teacher

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and taught me 
just how true this is.

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So honor the natural
curvature of your spine but

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there is a tendency maybe
here to let the pelvis tilt out.

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So you might consider 
lengthening your tailbone down

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and it might feel like your hip
points are going up high towards

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the sky when you do that.

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Just getting your 
center underneath you.

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Okay, inhale in here.

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Exhale, listen carefully.

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You're going to bend your knees.

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Now we'll take 
the hips way back.

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You're going to draw a big line
with the knuckles all the way up

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towards the ceiling as 
you come into a Forward Fold.

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Breathe, breathe, breathe.

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You can bend your knees as
generously as you like here.

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And then the shoulders are kind
of going to want to defy gravity

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here as you reach the 
knuckles up towards the sky.

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So we find a little lift up and
out of that ball and socket for

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three, you're doing great.

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Two, careful to not 
hold in the neck here.

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Don't want to create 
any unnecessary tension.

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And on the one, bend the knees,
dig into the heels,

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roll it back up and simply
release back to your Mountain.

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Excellent.

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Pause, just observe the breath.

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What if that were true?

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What if we could 
consider the breath our spirit?

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So instead of breathing deep
or mastering these pranayama

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techniques, because that is
what we're told to do in yoga,

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we peel back one 
more layer of the onion

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and we see that there's

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always a why behind the doing

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and that it can 
be unique to us all

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and we can also share meaning

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but what if your 
breath were your spirit?

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Day 7.

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Okay.

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We're gonna step
the feet nice and wide.

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You guys get what I'm saying?

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So it's not like, "Oh, Adriene
told me to breathe deep and

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"breathing deep is good for me."
It's like, why?

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What is that connection 
and what can it do for you?

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If you were to just 
maybe stretch your mind,

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open your mind a little 
bit beyond just the task.

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Oh, yeah, we're going home.

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We're going 
there this year, guys.

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Turn your big toes in.

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Really press into the 
outer edge of the feet.

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If your mat's a 
little bit slippery,

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this is common,
use what you got, baby.

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There is this strong, powerful
tool of the midline to kind of

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actually like it's almost like a
superhero vibe where

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instead of just spilling 
into the earth, right,

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we're creating this yielding.
We're lifting up.

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This is also how we take a lot
of pressure out of the joints in

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many of these postures.

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Okay, speaking of the superhero,

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go ahead and bring your 
hands to the waistline here.

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Just pay attention.

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What's going on in the hips,
in the pelvis?

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Is it coming in?
Are we sitting here?

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Ey!

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Or can we kind of 
stack up through the spine?

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Alright, inhale in.

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Keep the hands on the hips.

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I'm going to come to the back
edge here but you're probably

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fine wherever you are.

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Try to keep this 
open as we inhale in.

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Use the image of leaning 
forward to look into a pond

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to kind of keep this open.

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Elbows are gonna draw back,
best you can.

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Neck is gonna be nice and long,
just like we do in that halfway

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lift in our Sun Salutations.

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And we're finding that 
nice straight line here.

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Now, you may come here before 
the spine starts to round

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and so just stay here.

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So I've been practicing long.

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I can send my sits bones back.

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I can hug my front body kind of
up defying gravity to meet my

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back body and create 
this nice flat back position.

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But just play and then notice

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how your breath has 
kind of disappeared.

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This conscious,
deep, full breath.

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Bring it back in.

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Excellent, now 
ground through the feet.

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Draw energy up from the arches
of the feet through the inseam

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of the legs and slowly 
begin to rise back up

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with that flat back 
position in mind.

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Yay! Excellent.

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Alright, from here we're 
gonna bring the heels in

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and keep the toes out.

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You might bring your stance in
just a little bit more so that

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your feet are just a little
bit wider than hip width apart.

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Alright, hands are to 
come to the thighs here.

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This should feel good after
yesterday's Ignite practice.

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You're going to take your hands
to the tops of the thighs sink

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deep down into this 
Goddess or God-like pose,

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also known as Horse Pose.

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And we're just gonna 
slowly get down real low.

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Start to wake up
these beefy muscles, the quads.

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And then inhale in,
lift your chest, your heart.

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Exhale, you're gonna dip your
right shoulder down towards the

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center, coming in through
center as you twist to the left.

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So there's a little bit of a
tendency to collapse right ear

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to right shoulder here.
I see it all the time.

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But you guys have your awareness
from the crowd to the tail to

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play with here and 
it's gonna help you

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get a better twist 
in that mid back.

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This is part of the back that
doesn't get a lot of

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movement, in my opinion.

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So we're here.

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We're also 
stretching these beautiful,

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yummy muscles 
in the front line that

00:13:27.182 --> 00:13:30.476
we fired up yesterday.

00:13:30.476 --> 00:13:31.744
Inhale to come back to center.

00:13:31.744 --> 00:13:35.448
If you can, try to stay nice and
low if the legs are tired or if

00:13:35.448 --> 00:13:37.283
you're waking up these muscles
for the first time in a long

00:13:37.283 --> 00:13:38.651
time, you can 
straighten the legs.

00:13:38.651 --> 00:13:41.421
It's not cheating.
It's listening to your body.

00:13:41.421 --> 00:13:44.390
And we're going to 
take it to the other side.

00:13:44.390 --> 00:13:46.032
Still with the shoulders.

00:13:46.032 --> 00:13:48.695
Find the yumminess, that 
stretch in the upper back.

00:13:48.695 --> 00:13:50.163
Try to keep the 
neck nice and long.

00:13:50.163 --> 00:13:51.130
Hug low ribs in.

00:13:51.130 --> 00:13:54.013
Again, we're trying 
to get a twist in

00:13:54.013 --> 00:13:56.703
that thoracic spine as well.

00:13:56.703 --> 00:13:58.104
If the knees are coming in here,

00:13:58.104 --> 00:14:00.406
use your tools from 
all your Warriors.

00:14:00.406 --> 00:14:03.042
Press in to the 
outer edges of your feet.

00:14:03.042 --> 00:14:05.912
Take one more breath,
sink nice and low.

00:14:05.912 --> 00:14:06.946
And then back to center,

00:14:06.946 --> 00:14:08.414
feel free to straighten 
the legs here.

00:14:08.414 --> 00:14:10.483
We're gonna take it 
one more time to each side

00:14:10.483 --> 00:14:12.485
and just listen to
the sound of your breath.

00:14:17.123 --> 00:14:18.791
Back to center if 
you haven't already,

00:14:18.791 --> 00:14:19.892
taking it to the right.

00:14:23.441 --> 00:14:24.597
Mhmmm, mhmmm

00:14:24.597 --> 00:14:26.532
and then back 
to center, here we go.

00:14:26.532 --> 00:14:29.302
We'll rise up strong, the 
toes are going to stay out.

00:14:29.302 --> 00:14:31.971
You might widen your stance for
this one if you want to really

00:14:31.971 --> 00:14:33.740
take up space, 
which I encourage.

00:14:33.740 --> 00:14:35.775
Here we go, Star Pose.

00:14:35.775 --> 00:14:40.113
Think of just the 
big X marks the spot.

00:14:44.107 --> 00:14:46.579
Lengthen tailbone down.

00:14:46.579 --> 00:14:49.255
Shoulder blades 
in together and down.

00:14:49.255 --> 00:14:51.624
Upward current of 
energy through the front body.

00:14:51.624 --> 00:14:53.774
If you feel comfortable here,
close your eyes.

00:14:56.295 --> 00:14:58.731
Feel your breath lift you.

00:15:00.233 --> 00:15:04.650
And feel the exhale, 
soften the shoulders.

00:15:06.639 --> 00:15:09.108
Again, use the 
inhale to fuel an expansion.

00:15:11.377 --> 00:15:16.182
And use your exhale to 
feel a softening, a surrender.

00:15:16.182 --> 00:15:17.784
Do one more on your own.
You got this.

00:15:17.784 --> 00:15:19.249
See what happens.

00:15:23.589 --> 00:15:27.393
Beautiful, slowly 
float the hands down.

00:15:28.196 --> 00:15:29.929
We'll take them 
back to the waistline.

00:15:31.159 --> 00:15:36.035
Alright, so toes now 
I'm going to turn forward.

00:15:36.035 --> 00:15:40.039
So we did out, 
we did in, now forward.

00:15:40.039 --> 00:15:42.208
Reset through the 
spine nice and long.

00:15:42.208 --> 00:15:44.410
Soft bend in the knees.
Here we go.

00:15:44.410 --> 00:15:46.679
You're going to inhale, reach
the arms all the way up towards

00:15:46.679 --> 00:15:48.915
the sky, big breath.

00:15:48.915 --> 00:15:50.516
Exhale, nice and easy.

00:15:50.516 --> 00:15:53.119
We're gonna 
take the left fingertips

00:15:53.119 --> 00:15:54.587
all the way towards 
the right toes.

00:15:54.587 --> 00:15:57.492
Keep your right 
arm reaching up high.

00:15:58.691 --> 00:16:00.993
Great, inhale, come 
back all the way up,

00:16:00.993 --> 00:16:03.169
fingertips reach 
towards the sky.

00:16:04.030 --> 00:16:06.666
Exhale, right 
fingertips to left toes.

00:16:06.666 --> 00:16:07.614
So most of us are like,

00:16:07.614 --> 00:16:10.591
"Oh, I've done this 
in gym class before."

00:16:11.938 --> 00:16:14.740
But can you bring all of the
vocabulary that we've learned

00:16:14.740 --> 00:16:16.576
together thus far 
into this little dance?

00:16:16.576 --> 00:16:18.311
Inhale, reach up high.

00:16:18.311 --> 00:16:22.048
Exhale, slow and steady,
draw your navel in and up.

00:16:22.048 --> 00:16:24.951
Shine your butt to the back.

00:16:24.951 --> 00:16:28.211
Think of the body 
as one moving part here.

00:16:28.211 --> 00:16:30.656
Just see what that does
and careful not to rush it.

00:16:32.662 --> 00:16:34.927
So we're going back and forth.

00:16:34.927 --> 00:16:35.895
Find your own rhythm.

00:16:35.895 --> 00:16:38.331
I'm not going to cue it, but
you're going to inhale to center

00:16:38.331 --> 00:16:40.833
and exhale to twist.

00:16:40.833 --> 00:16:45.238
And moving with a nice, 
honorable breath helps here.

00:16:47.958 --> 00:16:50.365
If for some 
reason today you are,

00:16:50.365 --> 00:16:53.236
maybe you're on the 
road in a hotel room.

00:16:54.506 --> 00:16:56.749
You're practicing.

00:16:56.749 --> 00:16:58.284
Home is where the heart is.

00:16:58.284 --> 00:17:01.040
Maybe you're not 
actually at your physical home.

00:17:01.040 --> 00:17:04.590
If space is tight, you can
do this nice and underneath

00:17:04.590 --> 00:17:06.592
yourself as well.

00:17:11.731 --> 00:17:13.733
So keep it going.

00:17:15.368 --> 00:17:20.620
If you can find a nice audible
breath here for this last round.

00:17:21.607 --> 00:17:24.510
And just a little 
micro bend in the knees,

00:17:24.510 --> 00:17:26.810
my friends, careful not to lock.

00:17:29.348 --> 00:17:30.950
Okay, go ahead and even it out.

00:17:30.950 --> 00:17:32.385
One more on each side.

00:17:36.957 --> 00:17:38.524
And then I'll meet 
you back at the top.

00:17:38.524 --> 00:17:40.715
Inhale, reach of the sky.

00:17:40.715 --> 00:17:44.895
You're gonna heel-toe, heel-toe,

00:17:44.895 --> 00:17:48.529
very ancient philosophical

00:17:48.529 --> 00:17:50.469
yogic move.

00:17:50.469 --> 00:17:52.905
Heel-toe, heel-toe your feet
so that your heels are right

00:17:52.905 --> 00:17:54.307
underneath your hips.

00:17:54.307 --> 00:17:55.675
Volcano Pose.

00:17:55.675 --> 00:17:59.478
Palms face each other as 
if you're holding a sphere.

00:17:59.478 --> 00:18:01.480
Thumbs back, pinkies forward.

00:18:04.183 --> 00:18:05.585
Keep 'em up, you got this.

00:18:05.585 --> 00:18:07.019
Hug the low ribs in.

00:18:07.019 --> 00:18:09.155
Find that 
containment in your middle.

00:18:13.373 --> 00:18:14.927
Good, inhale in.

00:18:14.927 --> 00:18:18.064
Exhale, slow and steady,
just the right arm comes down.

00:18:19.982 --> 00:18:24.117
And slow and steady 
left arm all the way down.

00:18:24.117 --> 00:18:26.036
Mountain Pose, Tadasana.

00:18:27.037 --> 00:18:27.999
Great work.

00:18:27.999 --> 00:18:30.689
Okay, now we're gonna 
step to the top of the mat,

00:18:30.689 --> 00:18:31.890
nice and slow.

00:18:34.080 --> 00:18:36.415
Zip the legs together,
really together.

00:18:36.415 --> 00:18:37.817
Feel the zip.

00:18:37.817 --> 00:18:39.812
(chuckles)

00:18:43.641 --> 00:18:47.193
There's a theater game, 
"Zip, Zap, Zop," if you know it.

00:18:50.267 --> 00:18:51.711
I'm sorry, (laughs) 
no, just kidding.

00:18:51.711 --> 00:18:54.166
If you know it 
tell us in the comments.

00:18:54.166 --> 00:18:55.101
I love it.

00:18:56.302 --> 00:18:58.971
Okay, shifting our 
weight to the right foot.

00:18:58.971 --> 00:19:01.907
Peel the left heel up,
just the left heel.

00:19:01.907 --> 00:19:03.042
Interlace the fingertips.

00:19:03.042 --> 00:19:04.543
You're gonna lift 
your left knee up

00:19:04.543 --> 00:19:05.878
as if it were on a
marionette string.

00:19:05.878 --> 00:19:07.413
Use your core
and we're just gonna

00:19:07.413 --> 00:19:09.048
squeeze that left 
knee up and in.

00:19:09.048 --> 00:19:11.217
You should feel nice 
stretch in the left glute.

00:19:11.217 --> 00:19:13.119
Squeeze, squeeze,
squeeze, squeeze, squeeze.

00:19:13.119 --> 00:19:15.688
Rotate the right ankle 
one way and then the other.

00:19:15.688 --> 00:19:19.265
And then here stay where you are
or option to open it up to the

00:19:19.265 --> 00:19:21.627
left just a little bit.

00:19:21.627 --> 00:19:23.996
Digging into all four 
corners of that right foot.

00:19:23.996 --> 00:19:27.033
We're here or 
opening up just a bit.

00:19:29.168 --> 00:19:30.770
Great, and then slowly release.

00:19:30.770 --> 00:19:33.606
Zip the legs together,
find your midline.

00:19:33.606 --> 00:19:35.441
And then same 
thing on the other side.

00:19:35.441 --> 00:19:37.343
Shifting weight,
spreading it evenly through

00:19:37.343 --> 00:19:39.752
all four corners 
of your left foot.

00:19:39.752 --> 00:19:40.751
Activate.

00:19:41.625 --> 00:19:44.546
Activate and then 
lift your right heel first.

00:19:45.317 --> 00:19:46.519
Then the marionette string.

00:19:46.519 --> 00:19:50.527
I have my middle, 
my center involved.

00:19:51.991 --> 00:19:54.894
Then squeeze and lift, rotate
the ankle if it feels right.

00:19:56.929 --> 00:19:59.632
Then stay here tagging
a little weight down

00:19:59.632 --> 00:20:01.167
in the shoulders or the elbows.

00:20:01.167 --> 00:20:04.470
Option to open it up here, maybe
hooking right elbow to the right

00:20:04.470 --> 00:20:07.473
knee or using your hand.

00:20:07.473 --> 00:20:11.976
If you fall off balance way
to give it your best effort.

00:20:13.079 --> 00:20:16.415
Way to have fun and way to
throw yourself off balance.

00:20:18.682 --> 00:20:20.486
Alright, let that go.

00:20:20.486 --> 00:20:22.188
Zip up the legs super tight.

00:20:22.188 --> 00:20:24.690
Big inhale to reach for the sky.

00:20:24.690 --> 00:20:25.958
Palms kiss together.

00:20:25.958 --> 00:20:28.060
Jai Namaste and we 
take it all the way down,

00:20:28.060 --> 00:20:30.062
Forward Fold.

00:20:31.664 --> 00:20:33.632
Breathe here.
Bend your knees.

00:20:33.632 --> 00:20:35.877
Feel that 
stretch in the low back.

00:20:38.137 --> 00:20:39.532
Awesome.

00:20:40.673 --> 00:20:43.418
Inhale, catch a wave,
halfway lift here.

00:20:44.143 --> 00:20:45.845
Exhale to soften and fold.

00:20:47.502 --> 00:20:50.409
Inhale, reach for the sky,
ground through the feet.

00:20:50.409 --> 00:20:52.368
Big breath, big stretch.

00:20:52.368 --> 00:20:54.053
Exhale, hands to heart.

00:20:54.053 --> 00:20:55.859
Shift your weight 
to your right foot.

00:20:57.389 --> 00:20:59.892
Peel your left heel up high.

00:20:59.892 --> 00:21:02.595
This time we're gonna 
lift the the left toes up,

00:21:02.595 --> 00:21:06.198
left heel and we might reach
behind to catch the left ankle

00:21:06.198 --> 00:21:08.200
or the top of the left foot.

00:21:08.200 --> 00:21:10.035
Then squeeze your left knee in,

00:21:10.035 --> 00:21:12.238
get that great stretch 
through the quad,

00:21:12.238 --> 00:21:14.373
lengthen tailbone down, 
as we discussed before,

00:21:14.373 --> 00:21:17.643
to feel more
spaciousness and ultimately

00:21:18.936 --> 00:21:20.761
more impactful stretch, perhaps.

00:21:20.761 --> 00:21:23.472
A more sensational stretch.

00:21:24.727 --> 00:21:29.346
One singular 
sensation (humming).

00:21:30.156 --> 00:21:31.790
He takes it.
We're balancing, Adriene.

00:21:31.790 --> 00:21:32.758
Here we go.

00:21:32.758 --> 00:21:36.496
Go ahead and flip your 
hand to the left inner arch

00:21:36.496 --> 00:21:37.997
or you can keep it 
there when gonna start

00:21:37.997 --> 00:21:41.901
to kick this left foot 
back nice and slow.

00:21:41.901 --> 00:21:44.837
Take your right hand forward
to balance, your choice.

00:21:44.837 --> 00:21:47.396
Palms face up or palm face down.

00:21:48.841 --> 00:21:50.209
Then we'll take 
the heart forward.

00:21:50.209 --> 00:21:52.144
Just focus on the sensation,
the journey.

00:21:52.144 --> 00:21:54.431
We'll visit this posture again

00:21:55.994 --> 00:21:57.416
along this ride.

00:21:57.416 --> 00:22:00.452
Just kicking left foot out,
opening up through the chest.

00:22:00.452 --> 00:22:04.323
Use that inhale to really
expand, expand, expand.

00:22:04.323 --> 00:22:05.758
And exhale to ground.

00:22:07.344 --> 00:22:10.095
Good, and then 
slowly reel it back in.

00:22:10.095 --> 00:22:11.797
Hug the left knee 
up into the chest.

00:22:11.797 --> 00:22:14.200
Squeeze, squeeze, squeeze.
And then release.

00:22:14.200 --> 00:22:16.135
Right into the other side.

00:22:16.135 --> 00:22:18.537
Zip the legs up tight.

00:22:18.537 --> 00:22:20.052
Stand up tall, breathe in.

00:22:20.769 --> 00:22:21.770
Breathe out.

00:22:22.775 --> 00:22:24.777
Lift the right heel.

00:22:24.777 --> 00:22:26.745
And here we go, 
lifting the right toes.

00:22:26.745 --> 00:22:28.914
We're gonna grab the top of
the foot or the ankle first.

00:22:28.914 --> 00:22:30.516
Get that big stretch in the

00:22:30.516 --> 00:22:32.451
front of the right 
hip crease, the quad.

00:22:33.838 --> 00:22:36.071
Shoulders stay relaxed,
heart lifted.

00:22:36.889 --> 00:22:38.580
You might just work here today.

00:22:38.580 --> 00:22:40.893
If we're working on a 
little balance and stability,

00:22:40.893 --> 00:22:44.096
you might use a wall or a chair
or a piece of furniture to just

00:22:44.096 --> 00:22:48.000
be here and work with 
some of this vocabulary.

00:22:48.000 --> 00:22:50.536
So try not to get 
discouraged. Right?

00:22:50.536 --> 00:22:51.470
Work with what you got and

00:22:51.470 --> 00:22:53.973
stay present with yourself 
on this ride back home.

00:22:54.724 --> 00:22:56.400
We got this.
Here we go.

00:22:57.009 --> 00:23:00.310
Option to flip the hand 
to the right inner arch.

00:23:01.213 --> 00:23:03.215
Squeeze that right knee in,
inhale in.

00:23:03.215 --> 00:23:05.684
Find the lift.
Let your breath lift.

00:23:05.684 --> 00:23:08.387
Exhale, we start to 
kick the right foot out.

00:23:08.387 --> 00:23:10.055
Soft bend that standing leg.

00:23:10.055 --> 00:23:11.724
You got this.
Here we go.

00:23:11.724 --> 00:23:15.828
Experimenting on the other side,
using the breath to lift and

00:23:15.828 --> 00:23:20.766
expand in and using 
the exhale out to ground.

00:23:20.766 --> 00:23:22.768
Soften, balance it out.

00:23:26.238 --> 00:23:28.240
Soften.

00:23:29.742 --> 00:23:30.409
Beautiful.

00:23:30.409 --> 00:23:32.044
One more breath here,
you got it, inhale.

00:23:33.299 --> 00:23:36.982
And that exhale from center,
navel draws in.

00:23:36.982 --> 00:23:38.917
That's what reels everything all

00:23:38.917 --> 00:23:40.586
the way back in 
like a fishing line.

00:23:41.601 --> 00:23:43.836
And we'll squeeze 
the right knee up and in.

00:23:44.556 --> 00:23:46.992
Stack up through the 
spine and then ever so gently,

00:23:46.992 --> 00:23:49.962
best you can, place 
that right foot down.

00:23:49.962 --> 00:23:51.730
Awesome.
Here we go.

00:23:51.730 --> 00:23:53.832
From here, send the 
fingertips out left to right.

00:23:53.832 --> 00:23:55.567
Big inhale.

00:23:55.567 --> 00:23:57.486
Capture some magic.
Bring it in.

00:23:57.486 --> 00:23:59.761
Namaste, palms together.

00:24:01.640 --> 00:24:03.919
Twice more like that.
Inhale, out.

00:24:04.643 --> 00:24:06.083
Gather it up.

00:24:07.079 --> 00:24:08.373
And bring it back in.

00:24:10.638 --> 00:24:12.972
And now you know the action,
you can soften your gaze or

00:24:12.972 --> 00:24:14.253
close your eyes 
for this last one.

00:24:14.253 --> 00:24:15.187
Here we go.

00:24:15.187 --> 00:24:17.156
Inhale, spread the fingertips.

00:24:17.156 --> 00:24:19.458
Take up space.
Remember that Star Pose?

00:24:19.458 --> 00:24:22.257
Reach all the way 
up towards the sky.

00:24:22.257 --> 00:24:26.763
And then bring it back down
inward towards your heart.

00:24:29.001 --> 00:24:30.365
Towards home.

00:24:32.715 --> 00:24:34.153
Pause.

00:24:34.153 --> 00:24:35.204
Observe.

00:24:36.694 --> 00:24:38.099
Just notice.

00:24:47.219 --> 00:24:51.991
Thank you for sharing your time
and your amazing energy with me

00:24:51.991 --> 00:24:55.327
and all of the people who
showed up for practice today,

00:24:55.327 --> 00:24:57.329
Day 7.

00:25:01.900 --> 00:25:03.902
Take a deep breath in.

00:25:05.137 --> 00:25:07.606
And as you exhale, 
bow your head to your heart.

00:25:10.242 --> 00:25:14.546
Tomorrow is a wonderful day
(chuckles)

00:25:14.546 --> 00:25:17.850
so please don't miss it, Day 8.

00:25:19.364 --> 00:25:21.239
But in the meantime, thank you.

00:25:22.660 --> 00:25:24.022
I wish you well.

00:25:24.022 --> 00:25:25.250
Namaste.

00:25:27.300 --> 00:25:32.305
(upbeat gentle music)