WEBVTT

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hey everyone welcome to 30 days of yoga

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with Adriene I'm Adriene and it's a

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chilly day here in Austin Texas so I'm

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ready to hop on my mat and get warmed up

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day 19

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let's go alright today we're going to

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begin in a comfortable seated position

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of your choice I'm coming to a citizen

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here you can come to sukhasan

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cross-legged position you can also begin

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on a block a blanket or even a chair

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here so today we're going to start with

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a strong focus on the breath hopefully

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thus far you've been playing with your

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breath but today we're just going to do

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a you know special focus on the breath

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and synchronizing movement to the breath

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breath to the movement so you can close

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your eyes here take your eyes off the

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video just for a couple moments at least

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and sit up nice and tall wherever you

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are lifting lengthening up through the

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spine up through the crown of the head

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finding that energetic lift that we've

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been talking about opening the heart

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softening the eyelids so as we lift and

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lengthen drawing our energy upwards

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we're also going to bring our awareness

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to the opposite force of energy this

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grounding energy so maybe tagging a

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little weight in the elbows I suggest

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bringing your awareness your attention

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to your sit bones as they press into the

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earth or whatever it is you're sitting

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on shoulder blades can come together and

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melt down towards the base of the spine

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and it's here with this awareness of

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upward and downward

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the Sun the moon the masculine and the

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feminine call it what you like it's with

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this awareness of the two opposing

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forces that we find our breath we find a

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little presence so just take a couple

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moments on your own and I realize for

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most of us this is really challenging

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kind of harder than a chaturanga or a

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plank to just be still and notice the

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breath

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you can begin to play with your breath

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deepening it exploring it and really

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just giving yourself permission to be

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here in the moment be here with your

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yoga practice we have a short practice

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today yay so just drop in find your

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breath enjoy playing with that inhale

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and see if you can elongate and extend

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that exhale it takes practice often deep

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breathing can be challenging but with

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practice we find more ease

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keep breathing keep exploring your

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breath will draw the palms together at

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the heart

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inhale fresh breath in fresh oxygen

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exhale relaxing through the shoulders

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dropping into the moment here let's take

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one more deep full breath wherever you

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are and on an exhale send your

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fingertips left to right fingertips kiss

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the earth and we'll begin to open the

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eyes here checking with the video of

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finding a lift through the armpit chest

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so we all have a tendency to kind of

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round through the spine very natural

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normal fit situation been going on here

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so find that lift up through the armpit

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chest open your heart open your mind to

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maybe a new experience here today day 19

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and on your next breath in we're going

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to send the fingertips left to right

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just lifting them halfway so palms are

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parallel to the earth here we're keeping

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this openness this lift through the

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chest and in fact you can take your

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palms and turn them up just so you can

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find that rotation in the shoulder so if

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you feel like you're here open your

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palms and see if you can connect to

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those two opposing forces that we began

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with lifting and lengthening up but also

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grounding down tops of the thighs

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shoulder blades then pull the thumbs

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back here as you open and stretch just a

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bit I'm just going to pulse a little

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back and forth

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see if you can stay connected to your

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breath if you feel a little shake even

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here that's wonderful it's just the body

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is responding keep breathing support

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movement with your breath and we'll

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bring the palms back face down and

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continue this movement upward as we

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inhale reach the fingertips all the way

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up stretching through all four sides of

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the torso deep breath in here and then

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on an exhale we're going to reach behind

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palms together behind the base of the

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head take a second here to keep the

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heart lifted just notice if you're

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collapsing lift up then we'll inhale

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drawl the fingertips all the way up

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towards the sky and exhale down we go

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again so if your yoga with adriene Kula

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member then you know this little vinyasa

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if you're new to the practice and I

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welcome you and don't get frustrated

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we'll learn it together we're going to

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build on this tomorrow - so here we go

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again we inhale send the fingertips left

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to right palms facing down just halfway

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here lifting up through the heart on an

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exhale this time draw your palms

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together namaste Anjali mudra great now

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we're going to reach behind chin to

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chest this time really stretching the

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back of the neck and inhale fingertips

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all the way up towards the sky as we

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lift and lengthen again stretching all

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four sides of the torso so not just the

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side body but remembering to lift it

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through the front and the back body has

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energy great inhale in here and exhale

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rain

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down here we go again trying that

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vinyasa moving with the breath inhale

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fingertips left to right open your heart

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exhale palms come together Anjali mudra

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then chin to chest we reach behind

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stretch stretch stretch press into your

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sit bones and then on your next breath

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in inhale reach the fingertips all the

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way up beautiful stretch here through

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the torso and on an exhale we float the

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fingertips down to begin to open up the

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chest and shoulders even more you can

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begin to draw the pinkies back and

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towards each other on this release here

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we go again

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inhale sending the fingertips left to

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right full breath exhale palms together

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at your heart

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take your time chin to chest reach

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behind beautiful next stretch here and

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then on your next breath in inhale roll

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up through the spine exhale floating it

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down maybe drawing the fingertips behind

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the hip points for an extra opening in

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the chest and shoulders one more time

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just like this inhale sending it left or

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right move with your breath exhale palms

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together

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chin to chest reach behind and then

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inhale all the way up exhale float it

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down awesome

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walk the right fingertips behind left

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palm comes to the top of the right knee

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we find a gentle twist here breathing

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deep heart stays lifted lift the corners

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of your mouth just slightly and then

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release and take it to the other side

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find your breath oh yeah

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avoid the cranking right keep it nice

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and easy using into your practice

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nice and slow then we'll gently release

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back to Center

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and dive forward onto all fours when you

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arrive find your tabletop position and

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then again fueling the movement with the

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breath we'll take a little cat-cow here

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you can close your eyes you know this

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move your body knows how to move today

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so let it talk to you listen to your

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body

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you might start to shake the hips find

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what feels good maybe even curling the

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toes under so a little freestyle here

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out of cat-cow

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to do your thing check in with any tight

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places and then when you feel satisfied

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take your time we'll walk the palms out

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a bit curl the toes under and send it up

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to downward facing dog

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take a couple nice long smooth deep

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breaths here don't shortchange yourself

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here nice long deep breaths notice if

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you're kind of holding and waiting for

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the next thing I encourage you to soften

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it up explore your feet press into all

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ten knuckles spread the palms wide and

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wherever you are take one more deep

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breath in through the nose and long

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exhale out through the mouth

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awesome then we'll soften through the

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knees and go for a slow walk up towards

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the front edge of the mat take your time

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let's take three nice long deep breaths

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in forward fold finding any organic

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movement that feels right stretching it

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out maybe giving some love to parts of

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the body that are sore from the previous

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days or from working maybe some

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emotional stuff you just want to let go

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here after your three breaths inhale

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lift to your flat back position find

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this beautiful integrity in the neck and

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shoulders

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and on an exhale slide it down great job

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my friends let's roll it up nice and

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slow take your time I'm going to take my

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time so you take your time nice and slow

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close your eyes visualize the spine will

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meet Mountain Pose

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and taking a moment here coming into

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your best and most beautiful mountain if

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you were to do one yoga pose today and

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it was this one how would you embody it

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fill it with that beautiful energy of

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lifting up and grounding down and you

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can close your eyes for a breath or two

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here and really just drop into those

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long smooth inhalations

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and long smooth exhale Asian's so

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playing with the breath

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finding that lift in the heart

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and then we'll begin with this arm

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vinyasa again so synchronizing the

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movement with the breath of breath with

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movement you might even feel a little

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silly at first but rather than just

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going into yoga robot mode really try to

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embody your space take up space so we

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practice yoga well what are we

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practicing for you can think about that

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what is your practice serving so have a

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little fun take up space inhale send the

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fingertips out left to right full breath

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open your heart and chest take a couple

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seconds here to kind of wipe the counter

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top with your bombs pulling the pinkies

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back thumbs forward like Birdman here

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and then press in all four corners of

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the feet as we come back to Center palms

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in line with the shoulders deep breath

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in

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and then on an exhale palms together at

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the heart

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namaste chin bhau's forward chin to

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chest and we reach behind palms kiss

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together behind the head and once again

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we inhale moving with the breath

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fingertips all the way up towards the

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sky lift all four sides of the torso and

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on an exhale float it down awesome keep

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it going again see if you can let your

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breath fuel your movement inhale

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fingertips left to right spread the

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fingertips wide on your exhale palms

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come together at the heart

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chin to chest reach behind inhale press

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into your feet create a full body

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experience as you lift and lengthen up

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deep breath in and keep the heart lifted

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as you exhale float the fingertips down

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we do this vinyasa in the empower

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program inhale send the fingertips left

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to right I love it and exhale palms

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together at the heart

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bow your head to your hands connecting

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to the bigger picture as you reach

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behind and then we'll inhale full body

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stretch fingertips up exhale release

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take up space here we're going to do one

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more inhale full breath exhale palms

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together Anjali mudra chin to chest

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reach behind you might even retain the

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breath here for a moment here connecting

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with your Bundys if you're familiar then

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we'll inhale reach it up and exhale

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fingertips down and this time we'll

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interlace behind the tail press in all

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four corners of the feet again connect

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to that opposing energy find balance in

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the middle you know we could become

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empowered here as we play with these two

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opposing forces we inhale open the chest

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open the heart lengthen through the

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crown of the head slight backbend here

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maybe if it feels good and then exhale

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bend the knees generously and we take it

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into a slow forward fold

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knuckles draw up and overhead and even

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here we connect to those opposing forces

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so rather than just collapsing in this

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is a little advanced but actually I

00:16:00.529 --> 00:16:02.269
don't even think so connecting to the

00:16:02.269 --> 00:16:08.419
subtle body the energy my favorite take

00:16:08.419 --> 00:16:10.459
one more breath in here nice and loose

00:16:10.459 --> 00:16:11.500
in the neck

00:16:11.500 --> 00:16:15.070
and then on an exhale with control my

00:16:15.070 --> 00:16:16.570
friends with grace release the

00:16:16.570 --> 00:16:18.760
fingertips bring them to the tops of

00:16:18.760 --> 00:16:21.240
your feet and inhale lift up flat back

00:16:21.240 --> 00:16:23.470
lots of integrity in the neck and

00:16:23.470 --> 00:16:26.920
shoulders here find lots of space in the

00:16:26.920 --> 00:16:31.500
spine and then exhale forward fold

00:16:31.500 --> 00:16:33.670
alright so I'm going to do one plank in

00:16:33.670 --> 00:16:36.940
this practice today yay so you can step

00:16:36.940 --> 00:16:38.560
or hop it back here we're going to come

00:16:38.560 --> 00:16:42.040
here and stay here for three breaths so

00:16:42.040 --> 00:16:43.420
this is our little plank challenge of

00:16:43.420 --> 00:16:44.980
the day if you're feeling tired or

00:16:44.980 --> 00:16:46.720
you're new to the practice and your arms

00:16:46.720 --> 00:16:47.590
are jelly welly

00:16:47.590 --> 00:16:50.020
then you can you know support with knees

00:16:50.020 --> 00:16:52.540
on the earth and eventually work up to

00:16:52.540 --> 00:16:55.540
here you can take your eyes off the

00:16:55.540 --> 00:16:57.070
video now bring your gaze straight down

00:16:57.070 --> 00:16:59.560
so you can find length in your beautiful

00:16:59.560 --> 00:17:03.070
long neck and find that opposing energy

00:17:03.070 --> 00:17:04.569
here too as you draw the shoulders away

00:17:04.569 --> 00:17:07.359
you press up and out of the earth find

00:17:07.359 --> 00:17:08.950
that sit bone to heel connection hips

00:17:08.950 --> 00:17:11.200
aren't dipping low or coming up high but

00:17:11.200 --> 00:17:12.880
they're really straight we're working

00:17:12.880 --> 00:17:16.450
with our breath here deep breath in Long

00:17:16.450 --> 00:17:19.270
breath out and then we'll slowly lower

00:17:19.270 --> 00:17:21.810
the knees and lower down to the belly

00:17:21.810 --> 00:17:25.270
awesome inhale press into the palms and

00:17:25.270 --> 00:17:28.560
we come up to Cobra

00:17:33.140 --> 00:17:35.960
from cobra will release curl the toes

00:17:35.960 --> 00:17:38.150
under and send it up and back to our

00:17:38.150 --> 00:17:43.670
downward-facing dog deep breath in Long

00:17:43.670 --> 00:17:47.900
breath out awesome slowly lowered to

00:17:47.900 --> 00:17:49.309
your knees come back to tabletop

00:17:49.309 --> 00:17:53.720
position deep breath in and this time on

00:17:53.720 --> 00:17:55.429
your long breath out we're coming going

00:17:55.429 --> 00:17:56.690
to hover we're going to come into that

00:17:56.690 --> 00:17:58.820
hovering cat lifting the knees just

00:17:58.820 --> 00:18:01.130
checking in with our core tops of the

00:18:01.130 --> 00:18:04.460
shoulders drawing away you got it stick

00:18:04.460 --> 00:18:06.640
with it don't give up one more breath

00:18:06.640 --> 00:18:09.200
see if you can create space and your

00:18:09.200 --> 00:18:11.360
upper back body so really lift your

00:18:11.360 --> 00:18:13.070
upper back up towards the sky let's

00:18:13.070 --> 00:18:16.390
don't collapse and then release hah

00:18:16.390 --> 00:18:18.559
swing the legs around we're going to

00:18:18.559 --> 00:18:22.070
come just seated bringing the soles of

00:18:22.070 --> 00:18:24.770
the feet together here cobblers pose or

00:18:24.770 --> 00:18:27.440
baddha konasana so opening the hips here

00:18:27.440 --> 00:18:29.360
you can lift up on a towel or blanket if

00:18:29.360 --> 00:18:31.970
that suits you better we'll grab the

00:18:31.970 --> 00:18:35.840
ankles here and we will again find that

00:18:35.840 --> 00:18:39.380
energy tops of the shoulders draw down

00:18:39.380 --> 00:18:44.419
heart lifts up close your eyes again no

00:18:44.419 --> 00:18:45.559
need to look at the video here you

00:18:45.559 --> 00:18:47.720
really got it go inward to connect to

00:18:47.720 --> 00:18:50.030
that subtle body that energy we want to

00:18:50.030 --> 00:18:54.639
take with us into the last you know

00:18:55.570 --> 00:19:02.350
phase of our 30-day practice and beyond

00:19:05.240 --> 00:19:07.429
so essentially today's theme is kind of

00:19:07.429 --> 00:19:08.960
just getting out of the holding and the

00:19:08.960 --> 00:19:10.630
waiting and the collapsing and really

00:19:10.630 --> 00:19:17.360
embodying the energy that's so uniquely

00:19:17.360 --> 00:19:25.250
you and balancing those energies with

00:19:25.250 --> 00:19:27.580
the breath

00:19:29.270 --> 00:19:32.740
stay here or take a forward fold

00:19:32.740 --> 00:19:36.200
rounding through the spine drawing the

00:19:36.200 --> 00:19:45.110
chin to the chest also my friends then

00:19:45.110 --> 00:19:47.120
pressing into the sit bones will slowly

00:19:47.120 --> 00:19:51.310
roll up bring the knees together and

00:19:51.310 --> 00:19:54.470
come to flat back so it's a quick

00:19:54.470 --> 00:19:56.000
practice today yeah if you're like oh

00:19:56.000 --> 00:19:58.310
perfect has met everything's great then

00:19:58.310 --> 00:19:59.630
go ahead and head into your shavasana

00:19:59.630 --> 00:20:01.940
now otherwise we'll hug the knees into

00:20:01.940 --> 00:20:03.230
the chest and we're going to go into a

00:20:03.230 --> 00:20:04.910
little playtime here just before we move

00:20:04.910 --> 00:20:07.520
into corpse pose so taking a couple

00:20:07.520 --> 00:20:10.220
moments to ask yourself what you need in

00:20:10.220 --> 00:20:12.350
your body today that might be some

00:20:12.350 --> 00:20:15.530
twisting left to right it might be

00:20:15.530 --> 00:20:17.510
flipping your burger over and practicing

00:20:17.510 --> 00:20:21.110
a crow pose Bach asana it might mean

00:20:21.110 --> 00:20:22.760
coming into that plank for another

00:20:22.760 --> 00:20:25.730
thirty second plane or it might be

00:20:25.730 --> 00:20:29.140
straight to shavasana for you

00:20:29.140 --> 00:20:35.930
fine what feels good and no matter what

00:20:35.930 --> 00:20:38.180
you're doing or how you're feeling I

00:20:38.180 --> 00:20:40.160
invite you encourage you to take at

00:20:40.160 --> 00:20:42.620
least a couple moments of stillness into

00:20:42.620 --> 00:20:44.870
Vossen letting the nutrients of your

00:20:44.870 --> 00:20:47.350
practice settle in the breath to relax

00:20:47.350 --> 00:20:54.380
and return to its natural rhythm you

00:20:54.380 --> 00:20:56.690
might invite a wave of joy to wash over

00:20:56.690 --> 00:21:00.920
you like it yourself and love here again

00:21:00.920 --> 00:21:03.170
find what feels good what suits you

00:21:03.170 --> 00:21:07.070
today on day 19 thanks for sharing your

00:21:07.070 --> 00:21:09.440
time and your practice with me you guys

00:21:09.440 --> 00:21:11.450
are doing awesome tomorrow's day 20 I'll

00:21:11.450 --> 00:21:13.930
see you then