WEBVTT

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- Hi everyone and
welcome to Dedicate, 

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your 30 day yoga journey.

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It's lucky Day 13.

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And today's an awesome practice

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because we remember, we remind
ourselves and each other

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that we are worthy of good

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and we must practice
making space for that good

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to come rollin' on in.

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So hop into something
comfy and let's get started.

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(bright music)

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Okay friends, let's begin

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on all fours.

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Take your time as always.

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Pay attention to how you move,

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even here as we begin.

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Setting the tone
for our practice.

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Set yourself up for greatness

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by paying
attention to the fingers.

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Bye Benji. (laughs)

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Your hands, your feet.

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Finding your foundation,
your nice base.

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And then when you're ready,
we'll start to move.

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Inhale, dropping the belly,
open the chest.

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Take a deep breath in.

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Exhale, rounding through,
chin to chest.

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Inhale, drop the belly,
open your heart.

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Exhale, chin to chest.

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Press into your
hands and your feet.

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Okay, considering our
theme this time as you inhale,

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making space in the front body.

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Big breath in.

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Exhale, think of
making space in the back body.

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Now continue with
the sound of your breath.

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Just gently waking up the body.

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Noticing how you feel.

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Observing.

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Just taking stock of whatever
you're arriving with today.

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And then I think it's
just important to remember

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on a day like today where
we focus on creating space.

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I think it's
important to just remember,

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let this be a little reminder

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that you are beautiful and
perfect just the way you are.

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And a lot of
times it's just about us

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carving out the
time and dedicating space

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for ourselves to get centered
and find what feels good.

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So you're doing great.

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We'll come to Tabletop Position.

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Nice and easy.

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We're gonna bring the
right hand up to the sky

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as you press into the left palm.

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Big stretch as you open up
through the heart of the chest.

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And then exhale,
right hand to the earth.

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And inhale, left
fingertips to the sky.

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Exhale, left hand to the earth.

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Inhale, right
fingertips to the sky.

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Exhale, right hand to the earth.

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Inhale, left
fingertips to the sky.

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Now keep this going.

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You're gonna start to feel a
nice opening through the chest.

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Through the shoulder.

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Start to deepen your breath,

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sending big
inhale into your belly.

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And then go ahead
and even it out here.

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Awesome. Then slowly
walk the hands forward,

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curl the toes under.

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Try to keep this opening in
the front of the shoulder,

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the chest that you just created

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as you find that external
rotation in the upper arm bones

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and send the hips on up high.

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Downward Facing Dog.

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So today, rather than
focusing on getting it right,

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or as we've been talking about,
doing the yoga,

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just allow

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your mind to
focus on creating space.

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And it's through this practice
that we begin to settle in

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to the experience
of our yoga asana

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instead of our kind
of constant ambition

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to do things right or perfect.

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Cool.

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Then find stillness
in your Downward Dog

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for one cycle of breath in.

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Here we go, big breath.

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And out.

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Awesome work.

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Bend the knees, belly comes
toward the tops of the thighs.

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Just do your best.

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There's a tilt
in the pelvis here

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that we wanna pay attention to.

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And then on an inhale,
we'll look forward.

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And then on an exhale,
we'll make our way to the top.

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Make your way there in a way
that feels good for you today.

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Take a couple of
deep breaths here.

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In Uttanasana,
standing extended Forward Fold.

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Just checking in,
letting any stress or tension,

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any heaviness that
you might have shown up

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on the mat with, be open to
allowing it to kind of dissolve

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or let go during this practice.

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Space making, creating space
for fresh opportunity.

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Transformation, reconnection.

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Maybe something
new coming your way.

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Good, and then when
you're ready, tuck your chin.

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Ground through the feet, start
to wake up through the legs.

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Bend the knees and
then slowly roll it up.

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As you rise up into
your Mountain today,

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soften the skin of the forehead,

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deepen your breath.

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And open yourself up
to new possibilities.

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Take a deep breath in.

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A long breath out.

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Just continuing to arrive
here in the present moment.

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And then on
your next big inhale,

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spread the fingertips
and gently reach for the sky.

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Breathe in.

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Exhale, soft bend in the knees

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as you float it
all the way down.

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Left hand to the rarth.

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Inhale, right fingertips
all the way to the sky.

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Straighten
through the right leg.

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Bend you left knee generously.

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Great, inhale in again here.

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Reach a little higher.
Connect to your core.

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Exhale, soften and release.

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Switch sides,
right hand to the earth.

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Left fingertips
reach to the sky.

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Left knee straightens,
right knee bends generously.

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Breathe in, breathe out.

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On your next breath in,
reach a little higher.

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And then exhale all
the way down, awesome work.

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From here inhale, halfway lift.

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Find length, create space.

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And exhale
to soften and fold.

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Beautiful. Plant the palms.

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Step one foot back,
then the other.

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Plank Pose or Half Plank.

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Take a deep full
loving breath in here.

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Try to create space
between your shoulder blades.

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And then remember, you wanna
create a nice wide base here.

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So toes about hip-width apart.

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Can also have the
knees lowered here.

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We're here for
three, two,

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on the one we'll look forward.

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Squeeze the elbows
into the side body.

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And slow and with control,
lower down to the belly.

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Great, draw the
shoulder blades together.

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Press into your foundation.

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Inhale, rise up,
opening the chest.

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Exhale to release.

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Press up to all
fours or a Plank Pose.

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Follow your breath.

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Downward Facing Dog.

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Take an inhale in here.

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And then use your
exhale to let go of anything

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that is no longer serving you.

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Cool, on your next inhale,

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lift the right leg up high.

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Keep the hips nice and square.

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On an exhale,
shift it forward, knee to nose.

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Great, from here
step it all the way up.

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We'll lower the
back knee nice and easy.

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Inhale, Crescent Lunge,
reach for the sky.

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Exhale, float it down.

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Pull the right hip crease back.

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Take a deep breath in.

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Inhale, look forward.

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Exhale, forehead
towards the knee.

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Breathe.

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One more cycle of breath here.

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Bend your right knee generously.

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Sweet, and then rolling through.

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Pick up that back knee.

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Find your nice big open twist.

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Pull the right hip crease back.

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Try to find something new here.

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As you inhale in reach for the
sky, right fingertips wiggle.

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And then exhale, bring
it all the way back down.

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Plant the palms, step it back.

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Belly to Cobra or now maybe
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Use your inhale to
create space in the front body.

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And use your exhale to
make your way to Downward Dog.

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Inhale in deeply here.

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Exhale completely.

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Good, inhale.
Lift the left leg up high.

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On an exhale, shift it forward,

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squeeze knee to nose.

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And then step it up.

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Take your time.

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Lower the right knee,
and when you're ready,

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with nice strong lower body,

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we'll reach the
fingertips forward up and back.

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Big breath here
to find expansion.

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Exhale, slowly release.

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Following your breath, inhale.
Pull the left hip crease back.

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Left toes
towards your third eye.

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Look forward, find extension,

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and then on an exhale, bow.

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Generous bend in
the left knee here.

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And then rolling through
that left foot, here we go.

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Lifting the back knee,
right hand to the earth.

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Big breath to take
the left fingertips

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all the way up to the sky.

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Wiggle the left fingertips,

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and then slowly
bring it all the way down.

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Follow your breath
here as you plant the palms.

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Step it back.

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Belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Meet in Downward Facing Dog.

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Take a second here.

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Tap into that inner smile.

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Try to focus on
what's going on right now

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in your body, with your breath.

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Let any thoughts that
come to your mind, let them be.

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Acknowledge them,
but then come back

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to the sensation in your body.

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And the quality of your breath.

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Yeah, okay.

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Bend the knees,
inhale to look forward.

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Exhale and make
your way to the top.

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Inhale halfway lift,
find length.

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So take all the wrinkles
out of the back of the neck.

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Then exhale to soften and fold.

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Root to rise here.

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Find what feels good,
enjoy this transition.

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As you inhale,
reach for the sky.

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Stand up tall.

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Big beach ball up and over head.

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Take up lots of space.

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And then exhale,
back to Mountain Pose.

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Hands to heart, Namaste.

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Pause here.

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Close your eyes.

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Observe your breath.

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Alrighty, take one
more loving breath in here.

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As you exhale, use it
to relax your shoulders.

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Then bat the eyelashes, open.

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It's a whole new world.

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Okay. We're gonna
turn on your mat

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so that you can step
the feet nice and wide.

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Then, to start we're gonna

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just send the fingertips out.

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And you can just kind of
gauge the length of your legs

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by imagining your ankles coming

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somewhat underneath the wrist,

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just to give you
a little more curve,

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particularly if you're new

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to the mat in this way.

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Okay, awesome. Then we'll
slowly release the arms.

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Toes are gonna
turn just slightly in

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so you can really
feel that connection

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to the outer foot.

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And then with all of the tools
that we've garnered thus far,

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you're going to send lots of
obsessive love and awareness

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to your feet and begin to
draw energy up from the arches

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as you press in all
four corners of your foot.

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And slowly stand
up nice and tall.

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Once again, finding
that awesome energetic loop

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of lifting
through the front body

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and grounding
through the back body.

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Creating space
by finding balance

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between opposition here. 

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Cool.

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Alright, now
hands come to the heart.

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Whenever you're ready,
inhale in.

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Exhale, relax the
shoulders down. Awesome.

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Inhale in again,
lift sternum to the thumbs.

00:12:48.959 --> 00:12:51.291
Exhale, you're gonna
send your sits bones,

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your hips back so
both hip creases go back

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and you send your heart forward

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looking all the way into
our imaginary pond again.

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And you'll find right away

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you'll have to
support the low back

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by drawing the navel in.

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Hugging low ribs in, and
breathing into the back body.

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Nice and lovingly here, seeing
your reflection in the pond.

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Building posture
that's supportive and strong.

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Alright, beautiful.

00:13:19.834 --> 00:13:22.250
Slowly press
into your foundation,

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slight bend in the
knees as you rise up.

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Nice flat back position.

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Okay, beautiful.

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Okay, for this next round,

00:13:28.834 --> 00:13:29.875
if that was totally new to you,

00:13:29.875 --> 00:13:31.667
you're just
gonna do a repetition.

00:13:31.667 --> 00:13:34.542
Slowly building
strength in the low back.

00:13:34.542 --> 00:13:36.291
Otherwise we're gonna
take it a little bit further.

00:13:36.291 --> 00:13:38.000
So we'll inhale in all together.

00:13:38.000 --> 00:13:39.875
Lift the sternum to the thumbs.

00:13:39.875 --> 00:13:42.250
Strong foundation in the feet.

00:13:42.250 --> 00:13:44.208
And on an exhale,
send the hips back.

00:13:44.208 --> 00:13:46.083
Pull the hip
creases back in space.

00:13:46.083 --> 00:13:48.834
Keep breathing,
use your expansive breath.

00:13:48.834 --> 00:13:51.250
Shoulder blades
keep drawing together.

00:13:51.250 --> 00:13:53.083
Chest open, heart open.

00:13:53.083 --> 00:13:54.750
And again, if
you're new to the practice,

00:13:54.750 --> 00:13:56.708
pause here, work
with a little integrity.

00:13:56.708 --> 00:13:58.083
Soft bend in the knees.

00:13:58.083 --> 00:14:00.333
Focus on expansive breath.

00:14:00.333 --> 00:14:02.917
If it feels good, you might
continue the journey down.

00:14:02.917 --> 00:14:06.291
Creating space, space,
space as you slowly lower.

00:14:06.291 --> 00:14:08.333
Fingertips to the earth.

00:14:08.333 --> 00:14:10.959
If you have a block or
you wanna get some books

00:14:10.959 --> 00:14:14.291
or a couch pillow or something
to bring the earth up to you,

00:14:14.291 --> 00:14:16.250
that could be a good option.

00:14:16.250 --> 00:14:18.792
And if the hands are
coming to the earth here

00:14:18.792 --> 00:14:21.792
for standing
wide-legged Forward Fold.

00:14:23.792 --> 00:14:26.250
Great, walk them slowly in.

00:14:26.250 --> 00:14:28.583
Line with your
arches or work towards that.

00:14:29.708 --> 00:14:31.500
So if you find
you need to narrow

00:14:31.500 --> 00:14:33.208
or widen your base you can,

00:14:33.208 --> 00:14:35.667
just do it mindfully,
one foot at a time.

00:14:37.417 --> 00:14:39.542
And then if the
hands are on the earth,

00:14:39.542 --> 00:14:41.708
work to find
this external rotation

00:14:41.708 --> 00:14:44.166
in your shoulders
and maybe, just maybe,

00:14:44.166 --> 00:14:46.083
bring the crown of
the head to the earth.

00:14:46.083 --> 00:14:49.625
And more than half
of the people practicing

00:14:49.625 --> 00:14:52.625
might have a giggle here
and you should have a giggle,

00:14:52.625 --> 00:14:53.458
but you never know.

00:14:53.458 --> 00:14:55.500
Maybe one day you'll get
your head down to the ground.

00:14:55.500 --> 00:14:57.625
And if not, who cares?

00:14:57.625 --> 00:14:59.875
Focus on creating space.

00:14:59.875 --> 00:15:02.458
Feel it in the
backs of the legs.

00:15:04.041 --> 00:15:07.291
In your root,
the back body.

00:15:08.291 --> 00:15:09.959
Breathing, breathing deep.

00:15:12.500 --> 00:15:15.083
So important to
bring the breath here.

00:15:15.083 --> 00:15:18.792
Such a therapeutic shape.

00:15:19.750 --> 00:15:22.291
So good for the body.
So you gotta bring the breath.

00:15:23.917 --> 00:15:26.583
Maximize your time here.

00:15:26.583 --> 00:15:28.959
Soak up the loving
benefits of your practice

00:15:28.959 --> 00:15:30.333
by really breathing deep.

00:15:32.542 --> 00:15:34.000
To come out of the posture,

00:15:34.000 --> 00:15:36.542
we'll move nice and slow,
rounding through the feet.

00:15:36.542 --> 00:15:38.667
Finding a soft
bend in the knees.

00:15:38.667 --> 00:15:41.458
Come back to the
fingertips wherever you are.

00:15:41.458 --> 00:15:43.917
Connect to your core, inhale in.

00:15:43.917 --> 00:15:45.959
Exhale, hands to the waistline.

00:15:45.959 --> 00:15:47.417
Draw the
shoulder blades together,

00:15:47.417 --> 00:15:50.166
and with a nice flat back,
slowly rise up.

00:15:51.166 --> 00:15:53.542
Feel the blood flow.

00:15:53.542 --> 00:15:55.458
That flush of energy.

00:15:55.458 --> 00:15:58.208
This cracking of
the door or the window

00:15:58.208 --> 00:16:00.834
open to new possibilities.

00:16:00.834 --> 00:16:02.708
So we have to kind
of create some space

00:16:02.708 --> 00:16:04.458
for the new stuff
to come in, right?

00:16:04.458 --> 00:16:06.166
Often we desire certain things,

00:16:06.166 --> 00:16:09.291
or we wanna
allow for possibility

00:16:09.291 --> 00:16:12.083
and fresh
opportunity to come in.

00:16:13.166 --> 00:16:14.542
But we forget
how important it is

00:16:14.542 --> 00:16:16.125
to kind of make
space for that to happen.

00:16:16.125 --> 00:16:19.792
So remember the
body is a metaphor.

00:16:19.792 --> 00:16:21.208
(clicks tongue) Eh?

00:16:22.125 --> 00:16:23.834
And that's why
this time, I think,

00:16:23.834 --> 00:16:25.166
is so valuable on the mat.

00:16:25.166 --> 00:16:26.542
You're doing great, okay.
Here we go.

00:16:26.542 --> 00:16:29.000
Inhale, reach for the sky.

00:16:29.000 --> 00:16:30.708
Exhale, hands to heart.

00:16:32.417 --> 00:16:35.708
You can take your time
moving one foot at a time.

00:16:35.708 --> 00:16:38.750
This is a very fancy yoga term
called heel-toe, heel-toe.

00:16:38.750 --> 00:16:42.083
So you just bring your
heels in and then your toes in

00:16:42.083 --> 00:16:43.917
and then your heels in.

00:16:43.917 --> 00:16:46.166
Heel-toe, heel-toe.

00:16:46.166 --> 00:16:48.458
And we're coming
into a Goddess pose

00:16:48.458 --> 00:16:51.125
or God Pose or Horse Posture.

00:16:52.333 --> 00:16:54.333
Now don't panic, breathe.

00:16:54.333 --> 00:16:56.166
Inhale, lift the
sternum up to the thumbs.

00:16:56.166 --> 00:16:59.000
This time, toes are
pointing out, heels are in.

00:16:59.000 --> 00:17:00.875
Just so a narrower stance.

00:17:00.875 --> 00:17:02.792
And you're gonna
imagine as your bend your knees

00:17:02.792 --> 00:17:04.125
just sliding down a wall.

00:17:04.125 --> 00:17:06.583
You sly devil, just
sliding down a wall, here.

00:17:06.583 --> 00:17:09.291
Bringing your
center down in space.

00:17:10.917 --> 00:17:11.875
Great, then best you can,

00:17:11.875 --> 00:17:14.667
spread awareness through
the outer edges of the feet.

00:17:14.667 --> 00:17:17.000
And just as we've been
doing in that runner's stretch

00:17:17.000 --> 00:17:18.834
and in our wide-legged fold,

00:17:18.834 --> 00:17:21.667
pull the hip creases
back so we're kind of avoiding

00:17:21.667 --> 00:17:23.458
collapsing into
the inner arch here.

00:17:25.291 --> 00:17:28.917
This also helps us
strengthen the glutes.

00:17:31.875 --> 00:17:34.000
Okay, here we are.

00:17:34.000 --> 00:17:36.125
We might already
begin to shake here

00:17:36.125 --> 00:17:38.417
or create a
little voodoo doll of me.

00:17:38.417 --> 00:17:41.208
That's okay, just
don't include Benji in that.

00:17:41.208 --> 00:17:43.375
He's innocent,
keep him out of this.

00:17:43.375 --> 00:17:46.125
So if you have to curse a
name, curse mine, not Benji's.

00:17:46.125 --> 00:17:48.875
Get down a little lower,
you're doing great.

00:17:48.875 --> 00:17:50.792
Creating space in the hips.

00:17:50.792 --> 00:17:52.625
Meeting our
appropriate edge today.

00:17:52.625 --> 00:17:54.917
Breath deep, draw a
line with your nose.

00:17:54.917 --> 00:17:56.917
Gently to the right,
look past your right shoulder.

00:17:56.917 --> 00:17:58.875
You're doing awesome.
And then back to center.

00:17:58.875 --> 00:18:01.083
Stay nice and low,
stick with me guys.

00:18:01.083 --> 00:18:03.834
Draw a line with your
nose over towards the left.

00:18:03.834 --> 00:18:05.959
Little kiss on the
right side of the neck, yes.

00:18:05.959 --> 00:18:08.000
Okay, stick with me, my friends.

00:18:08.000 --> 00:18:10.208
Inhale, you're gonna
send the right fingertips up

00:18:10.208 --> 00:18:11.583
as you straighten the legs.

00:18:11.583 --> 00:18:14.542
Left fingertips down,
legs are straight.

00:18:14.542 --> 00:18:16.667
Inhale, create space,
take up space.

00:18:16.667 --> 00:18:17.542
You're worth it.

00:18:17.542 --> 00:18:19.875
Then exhale, back to
that God or Goddess Pose.

00:18:19.875 --> 00:18:21.959
Palms together, bend your knees.

00:18:21.959 --> 00:18:23.542
Okay, beautiful,
here we go again.

00:18:23.542 --> 00:18:25.542
And inhale,
pressing your foundation.

00:18:25.542 --> 00:18:27.458
Left fingertips
reach up towards the sky.

00:18:27.458 --> 00:18:28.792
Right fingertips reach down.

00:18:28.792 --> 00:18:31.458
We straighten the legs,
give you a little break.

00:18:31.458 --> 00:18:32.875
Take up space.

00:18:32.875 --> 00:18:34.333
Don't be shy, beautiful.

00:18:34.333 --> 00:18:37.166
Exhale, hands to heart,
bend the knees,

00:18:37.166 --> 00:18:39.500
slide down your imaginary wall.

00:18:39.500 --> 00:18:42.125
Beautiful, here we go.
Big inhale, take up space.

00:18:42.125 --> 00:18:44.542
Inhale, open through the chest.

00:18:44.542 --> 00:18:47.792
Lean into it, exhale,
hands to heart.

00:18:47.792 --> 00:18:49.333
Get down low.

00:18:49.333 --> 00:18:52.417
Yes, inhale, take the
left fingertips up high.

00:18:52.417 --> 00:18:54.834
Right fingertips down, careful
not to collapse in the neck.

00:18:54.834 --> 00:18:56.000
Lots of integrity.

00:18:56.834 --> 00:18:58.667
Beautiful, hands to heart,
bend the knees.

00:18:58.667 --> 00:19:00.041
Get down even lower.

00:19:00.041 --> 00:19:01.625
One more time on each side,
here we go.

00:19:01.625 --> 00:19:04.458
Inhale, take up space, own it.

00:19:04.458 --> 00:19:07.166
Lengthen tailbone down
to support your low back.

00:19:07.166 --> 00:19:10.166
Exhale, get super low.

00:19:10.166 --> 00:19:11.458
Alright, here we go, last one.

00:19:11.458 --> 00:19:13.917
Inhale, reach the
left fingertips up.

00:19:13.917 --> 00:19:15.375
Right fingertips down.

00:19:16.583 --> 00:19:18.125
Exhale, ohh, yeah, feel good.

00:19:18.125 --> 00:19:20.375
Here we go, stay here.

00:19:20.375 --> 00:19:22.000
You can just pause here,

00:19:22.000 --> 00:19:24.417
grounding through all
four corners of the feet.

00:19:24.417 --> 00:19:27.125
Or if you wanna go on a last
little adventure with me,

00:19:27.125 --> 00:19:30.792
we're gonna lift the
right heels, heel. (chuckles)

00:19:30.792 --> 00:19:32.041
And lower it down.

00:19:32.041 --> 00:19:34.750
Lift the left heel,
and lower it down.

00:19:34.750 --> 00:19:37.291
Benji the blue heeler come in
here as we lift both heels.

00:19:37.291 --> 00:19:39.500
Lift both heels for three.

00:19:39.500 --> 00:19:42.000
Lift your chest, open
up through your front body.

00:19:42.000 --> 00:19:44.417
Two, maybe gazing up on the one.

00:19:44.417 --> 00:19:46.500
Awesome, lower the heels.

00:19:46.500 --> 00:19:47.917
Stand up nice and tall.

00:19:47.917 --> 00:19:50.708
And heel-toe, heel-toe

00:19:50.708 --> 00:19:53.250
the feet together.

00:19:53.250 --> 00:19:54.375
Zip up through the legs.

00:19:54.375 --> 00:19:57.208
Take the deepest
breath you've taken in all day

00:19:57.208 --> 00:19:59.417
and maybe in your whole life.

00:19:59.417 --> 00:20:01.417
And then exhale,
release the fingertips

00:20:01.417 --> 00:20:02.875
down gently at your side.

00:20:02.875 --> 00:20:04.542
Find your Quiet Mountain.

00:20:04.542 --> 00:20:07.917
Soften your gaze or close your
eyes and observe the breath.

00:20:09.542 --> 00:20:11.250
Maybe part the lips. (sigh)

00:20:13.458 --> 00:20:15.834
Create some space in the jaw.

00:20:19.458 --> 00:20:22.500
Okay, take
another sip of air here.

00:20:22.500 --> 00:20:24.125
Find what feels good.

00:20:30.500 --> 00:20:33.875
If you find you are
having a little bit of trouble

00:20:33.875 --> 00:20:35.667
showing up on the mat,

00:20:36.542 --> 00:20:39.542
just think about

00:20:39.542 --> 00:20:44.000
Benji and I and all of
the people around the world

00:20:44.917 --> 00:20:48.667
who are dedicating time and
energy to consciously

00:20:49.667 --> 00:20:53.708
moving and taking up
space in a way that serves.

00:20:55.417 --> 00:20:57.583
So if you feel
small and not worth it,

00:20:57.583 --> 00:20:59.250
just remember you are worthy.

00:20:59.250 --> 00:21:01.667
You are awesome
and you're doing great.

00:21:01.667 --> 00:21:02.875
Bring the hands together.

00:21:04.000 --> 00:21:05.917
We'll close out
this session with

00:21:05.917 --> 00:21:08.750
an I love you breath.
So inhale lots of love in.

00:21:10.417 --> 00:21:12.542
Bow the chin to the chest,
head to heart.

00:21:12.542 --> 00:21:14.291
As you breathe lots of love out.

00:21:17.166 --> 00:21:20.083
Nice work everyone.
Way to show up.

00:21:20.083 --> 00:21:21.417
I'll see you tomorrow.

00:21:21.417 --> 00:21:23.333
Namaste.

00:21:24.458 --> 00:21:30.000
(bright music)