WEBVTT

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- What's up party people
and welcome to Dedicate,

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your 30 day Yoga Journey.

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It's day 14, can you believe it?

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Day 14 is the day that we
connect or reconnect with grace.

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Hop into something
comfy and let's get started.

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(bright music)

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Alright my beautiful friends.

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Today we're gonna
begin lying down, yay.

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So come on down to your back.

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Take your time.

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As soon as you get
down to the ground,

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let out a big sigh,
a big breath.

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Hardest part is done.

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You made a wonderful choice.

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Way to stay committed
and dedicated to carving out

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this important and
valuable time for yourself.

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We're gonna make
today's practice efficient

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but building upon
yesterday's session.

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Now we're gonna fill
that space with some grace.

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So the idea is you
know we make space for

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the grace.
For the good.

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And as life always graceful
and good? Of course not.

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But the tools of
yoga and this practice

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are here to help us
navigate all of it so,

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as you hug your
knees into your chest

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and give yourself a
great big hug, feel that.

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Feel this time,

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you know, enveloping you,
holding you.

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You can imagine
your yoga mat rising up

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to cradle your spine here.

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At the very
least you're starting

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to just deepen your breath,

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get into your groove.

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Get ready for
your moving meditation.

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Just taking a little bit of time

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to decompress to
get into your body.

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Balance it out.

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And if for some
reason you've felt

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a little bit lonely
or a little bit you know,

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just out on your own
or hung out to dry lately,

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definitely use this
moment to close your eyes

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and remember your
yoga mat has your back.

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Try to relax your shoulders.

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Mmm, awesome.

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Then we'll send the fingertips
out to a big old Texas T.

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Scoop the tailbone up
and when you're ready take

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a deep breath in
and on your exhale,

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bring the knees
over towards the left

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for a reclined twist.

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Try your best to
keep your right shoulder

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moving toward the Earth
and then relax the weight

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of your body again
allow Momma Earth to just kind

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of hold you and help
you to feel supported here.

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You can turn your gaze
past your right fingers.

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Breathe into your belly.

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And then exhale,
relaxing everything.

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Good inhale in.

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On an exhale
connect to your center

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and nice and
easy come back through

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and we'll take it
to the other side.

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So big Texas T, inhale in.

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Use your exhale to guide the
legs over towards your right.

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And then we work to
bring the left shoulder down.

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And see if you can
find the grace even here

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so if you're kind of
clenching or forcing you know,

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see what you can do,

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and this will be
individual, to find a softness.

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A surrender
rather than you know,

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pushing. (chuckles)

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Okay, inhale in here.

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Use an exhale to relax
the weight of your body.

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And then inhale
into your sweet belly.

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Exhale to bring
it back to center.

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Yes, alright now,

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hug the knees up
toward your chest.

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Interlace the fingertips,

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bring them behind the head.

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You can extend your thumbs here

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to kind of cradle your neck.
Elbows nice and wide.

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So yesterday we
created a bunch of space

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in the chest, the pecs
so consider that here

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as you work you aim
to keep the elbows wide.

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Inhale in lift the
shins parallel to the ceiling.

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Exhale you're gonna
slowly lift the head, the neck,

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the shoulders, and start
to engage through the core.

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But we're not pushing,
we're not forcing.

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We're keeping
soft easy grace face (chuckles)

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and soft jaw.

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Just kind of coming
into a static hold here

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but you're welcome of course
to find any soft easy movement

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within that whether
it's rotating the ankles.

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Licking your lips,

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softening through the jaw again.

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Elbows wide.

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Just starting to wake
up the core mindfully.

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Notice if you're clenching
kind of chin to chest here.

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See if you can put
that imaginary piece

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of fruit between your
chin and your chest again

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and lift your gaze up towards
the ceiling, towards the sky.

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Lower back is flush with
the mat, you're doing awesome.

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We're here for
three, two, on the one,

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just kick the
right leg out to straight

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and you can put
it at any level here.

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So close to the
ground or lifting up high

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depending on where you
are in your body today.

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Spread your right toes,

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try to keep your elbows wide.

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Inhale in, stick with me.

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Exhale bring the right knee in

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and then let's
send the left leg out.

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Same thing, any level here.

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Protecting the lower back.

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And we're
challenging ourselves here

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'cause we're gonna
wanna clench and push,

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see if you can
stay soft in the face.

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Great, take one more
breath wherever you are,

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you're doing awesome.

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And then exhale to
release everything, ah.

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Squeeze the shins, the knees
up in towards the chest.

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Give yourself a big hug.

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And then we're
gonna rock and roll

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up and down the
length of the spine.

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So you can bring the hands
to the backs of the thighs.

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And nice and
slow you're gonna rock

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all the way front and back.

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Getting a little massage on
the spine on the back body.

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You know your body best so
if this isn't great for you,

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you'll just make your way up

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to a nice Forward Fold
however you see fit.

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So we're gonna use
that core connection

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to come all the
way up and through.

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Or you may not make it.

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All the way up and through.

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To a Forward Fold. And I love
that I didn't make mine there

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because that's gonna happen.

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And I love just the
opportunity to smile

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and be playful
and kind to your body.

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Kind of focusing on the humility

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and the humor even

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as your go to
rather than, "I suck.

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"I can't do this," et cetera.

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So again finding the grace.

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Take your time getting there.

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If that was a little
confusing of a transition.

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Welcome, we're
exploring new avenues.

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And we're glad you're here.

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This is where we'll meet
in a standing Forward Fold.

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When you get
there I lovingly ask you

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what are you waiting for?

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Just notice if you're
waiting for the next move

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or the next instruction.

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Breathe, baby breathe
like you love yourself.

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Maybe you take some soft easy
movement here that feels good.

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Remember this is
your time to check in.

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Nice conscious breath.

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Cool.

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Then in your own time,

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tuck the chin and
slowly roll it up to Mountain.

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Tadasana, Mountain Pose.

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Feel your feet
connect to the earth.

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Feel the earth
move under your feet.

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Just kidding.
Some people will get that.

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Some people not
so much but if you do

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let me know in the
comments section down below.

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Okay here we go.

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Find the grace right?

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Making space for the grace.

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Inhale just the right
fingertips reach forward.

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Check it out then up.

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And then keep
the feet rooted soft

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bend the knees as you
take it all the way back.

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Your nose and your gaze
follows integrating the neck.

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Oh yeah, baby.
Here we go reach forward.

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I'm just starting nice and slow.
All the way up.

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Feel that stretch
in the left side body.

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All the way back.

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And then keep it going.
Inhale to reach up.

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Exhale to follow it back,
soft bend in the knees.

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Inhale to reach up.

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Exhale to follow it back.

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There goes my hip, beautiful.

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Inhale making
space for the grace.

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So find a softness.
If this is the first time you've

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ever done this
little backstroke move,

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soften through your fingers.

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Ground through the feet.

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Start to open up
through the obliques.

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The hip, the front
of the hip creases,

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the psoas, the chest,
and then just find

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a way to embody this in a way
that feels good for you today.

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And if you're practicing
with someone today

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you can have a little giggle.
It's okay to have fun.

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Mhmmm.

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Let's do one more on each side.

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Go for the gold.

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Gracefully and grandfully.

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Inhale reach towards
the sky both fingertips.

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Both hands, fingertips wiggle.

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Exhale, Forward Fold
all the way down.

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Beautiful from here
inhale, halfway lift.

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Find length in the neck.

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Squeeze the elbows
into the side body.

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And then exhale
to soften and bow.

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Bend the knees,
plant the palms, step it back.

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Plank Pose.

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Soft and easy in the elbows.

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Beautiful then
inhale to look forward.

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Exhale lower to the belly.

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Inhale, Bhujangasana.
Take your time.

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Exhale soften and release.

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Curl the toes under.

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Lift the kneecaps,
tone your quads,

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press up to Plank Pose.

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Soft bend in the elbows.

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And then make your way
up Downward Facing Dog.

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Claw through the fingertips.

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On your next inhale,
lift the right knee up high.

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Exhale right knee all the way up

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and over to kiss your right
elbow as you gaze forward.

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Find the grace.

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Inhale to anchor
through the left heel.

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Inhale kick it all the way up.

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Right toes to the sky.

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Exhale step it all the way
up into your nice low lunge.

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Back knee
lowered or lifted today.

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Yogi's choice so if you want

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a cooler
practice lower the knee.

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If you want some
heat keep it lifted.

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Then squeeze the inner thighs
in the midline everybody

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reach the fingertips
forward, up and back.

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Beautiful, inhale reach
the left fingertips up high.

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Exhale with grace.

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Wiggle the right fingertips.

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Send them down to the earth.

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Breathing deep here, opening
up through the left side body.

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Great, then inhale,
right fingertips

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all the way to the sky.

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Exhale fingertips to the earth.

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Step your back
foot up just halfway.

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Pyramid variation, breathing,

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pulling the
right hip crease back.

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Great.

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Breathing, breathing, breathing.

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Alright, listen carefully.

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Bend both knees
lift your back heel.

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Inhale in, exhale
step the back foot up

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to meet the front
Uttanasana, Forward Fold.

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Shake the head a little yes.

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A little no.

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Start to really feel your legs

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as you bend your knees.

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Yes.

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Then inhale, halfway lift.

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Catch a wave here.
Find length.

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Exhale soften and fold.

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Beautiful.

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From here bend the knees,

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plant the palms again.

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Step it back, Plank Pose.

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Inhale to shift
forward look forward,

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belly to Cobra or
Chaturanga to Upward Facing Dog.

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Use an inhale to open the chest.

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Ride the wave
of the breath here.

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And use an exhale to release

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we'll meet in
Downward Facing Dog.

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Follow your breath.

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Alright from Downward Dog,

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anchor through your
right heel this time

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and inhale
slide the left leg up.

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Exhale think up
and over as you bend

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your left knee
think up and over,

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you're going over a hurdle here.

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Kissing left knee to left
elbow as you gaze forward.

00:12:46.917 --> 00:12:48.291
Then anchor
through the right heel

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kick the left
leg up high, inhale.

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Exhale, step it all the way
up into your nice low lunge.

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Back knee lowered
or lifted here we go,

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inhale, reach for the sky.

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Big breath, big stretch.

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Then find your footing
and when you're ready

00:13:02.792 --> 00:13:04.333
reach right fingertips up.

00:13:04.333 --> 00:13:06.792
Bend your left elbow and
wiggle the left fingertips

00:13:06.792 --> 00:13:09.375
down to the earth, big stretch.

00:13:09.375 --> 00:13:11.792
Soft and easy, breathing deep.

00:13:12.959 --> 00:13:15.166
Use your breath
here to really breathe

00:13:15.166 --> 00:13:16.834
into the right hip crease.

00:13:17.750 --> 00:13:20.583
The obliques, the belly.

00:13:21.583 --> 00:13:24.542
Feeling the lungs, the chest
expand as you breathe in.

00:13:25.333 --> 00:13:27.208
And soften as you breathe out.

00:13:28.375 --> 00:13:31.583
Good inhale to send the
left fingertips back up.

00:13:31.583 --> 00:13:34.291
Exhale, rain it down.

00:13:34.291 --> 00:13:38.041
We'll step the back foot halfway
for that Pyramid variation.

00:13:38.959 --> 00:13:40.792
Left toes stay put.

00:13:40.792 --> 00:13:42.792
Right toes are pointing towards

00:13:42.792 --> 00:13:44.792
the front right
corner of your mat.

00:13:46.208 --> 00:13:48.291
Then just as we've
been doing that action

00:13:48.291 --> 00:13:50.333
of pulling your left
hip crease back a bit here

00:13:50.333 --> 00:13:53.792
you can bend your left knee
as generously as you need to.

00:13:55.792 --> 00:13:58.583
Reconnect with your breath,
you're doing great.

00:14:04.083 --> 00:14:07.208
Sweet now bend both knees,
lift your right heel.

00:14:07.208 --> 00:14:10.417
Inhale in and on an
exhale step that back foot up

00:14:10.417 --> 00:14:12.792
to meet the front, Forward Fold.

00:14:12.792 --> 00:14:15.000
Feet hip width
apart are flush together.

00:14:15.000 --> 00:14:17.542
Yogi's choice just
nice conscious footing.

00:14:18.542 --> 00:14:20.834
Then relax the
weight of your head over.

00:14:20.834 --> 00:14:23.333
Shake the head a
little yes a little no.

00:14:25.125 --> 00:14:27.500
Beautiful,
then inhale halfway lift.

00:14:27.500 --> 00:14:28.959
Find length.

00:14:28.959 --> 00:14:31.792
Catch that wave, it crests
and falls with the breath

00:14:31.792 --> 00:14:35.250
as you exhale, soften and bow.

00:14:35.250 --> 00:14:38.417
Then inhale,
root to rise here, big stretch.

00:14:38.417 --> 00:14:40.417
Soft fingertips
perhaps on this one

00:14:40.417 --> 00:14:42.125
as you reach for the sky.

00:14:42.125 --> 00:14:44.792
And then exhale,
hands to the heart.

00:14:45.875 --> 00:14:47.333
Observe the breath.

00:14:49.166 --> 00:14:50.166
Beautiful.

00:14:50.959 --> 00:14:53.959
Alright, stepping to
the center of your mat.

00:14:53.959 --> 00:14:55.041
You're gonna come to that nice,

00:14:55.041 --> 00:14:57.708
wide legged
stance from yesterday.

00:15:03.542 --> 00:15:05.792
Toes in heels out.

00:15:07.291 --> 00:15:09.417
We're gonna bring the
hands to the heart to start.

00:15:09.417 --> 00:15:10.625
Take your time getting there.

00:15:10.625 --> 00:15:12.875
Make sure you feel
grounded in your feet.

00:15:16.458 --> 00:15:17.625
Beautiful.

00:15:17.625 --> 00:15:18.792
Then we're gonna inhale.

00:15:18.792 --> 00:15:20.792
Drop the fingertips
down to come up.

00:15:20.792 --> 00:15:24.500
Inhale soft fingertips
as you take up space here.

00:15:24.500 --> 00:15:26.750
And then exhale
float the fingertips down.

00:15:27.792 --> 00:15:29.417
That's it, syncing
up with your breath.

00:15:29.417 --> 00:15:30.959
Find the grace.

00:15:30.959 --> 00:15:32.333
Inhale reach for the sky.

00:15:32.333 --> 00:15:34.667
Try to create a
full body experience.

00:15:34.667 --> 00:15:36.125
Exhale, float it down.

00:15:38.583 --> 00:15:40.458
Inhale, reach for the sky.

00:15:42.375 --> 00:15:45.208
Exhale, float it down.
Now get out of your head.

00:15:45.208 --> 00:15:47.041
And in to my car.

00:15:47.041 --> 00:15:49.000
No, get out of
your head and get in,

00:15:49.000 --> 00:15:51.792
in loving relationship
with your breath.

00:15:51.792 --> 00:15:54.208
So you're just gonna move just
like that. Inhale to reach up.

00:15:55.667 --> 00:15:57.750
Exhale to fold. I'll stop
cueing you and allow you

00:15:57.750 --> 00:15:59.667
to follow the
sound of your breath.

00:15:59.667 --> 00:16:01.625
The wisdom of your heart.

00:16:19.834 --> 00:16:20.792
You're doing awesome.

00:16:20.792 --> 00:16:23.041
See if you can
integrate the neck.

00:16:30.792 --> 00:16:35.041
Nice long refreshing
breath in as you reach up.

00:16:36.125 --> 00:16:40.000
And nice long extended exhale
as your fingertips float down.

00:16:40.000 --> 00:16:41.625
Let's do one more.

00:16:45.792 --> 00:16:48.208
And this time
interlace the fingertips behind.

00:16:48.208 --> 00:16:49.417
Knuckles draw down and away.

00:16:49.417 --> 00:16:51.166
This is our last beat here

00:16:51.166 --> 00:16:53.166
so give it your full attention.

00:16:53.166 --> 00:16:55.792
Your focus is you draw
the shoulder blades together.

00:16:55.792 --> 00:17:00.166
Lift your chest,
open your heart up to grace.

00:17:00.166 --> 00:17:01.667
This trust.

00:17:02.667 --> 00:17:06.500
This softness,
this presence with what is.

00:17:07.625 --> 00:17:09.792
We're not moving
in a reactionary way.

00:17:09.792 --> 00:17:13.291
But really present and
grounded in the moment.

00:17:13.291 --> 00:17:14.917
Even when it's difficult.

00:17:16.417 --> 00:17:17.750
Inhale.

00:17:17.750 --> 00:17:19.834
Exhale, dig into your heels.

00:17:19.834 --> 00:17:22.083
You have this as you
send your heart forward.

00:17:22.083 --> 00:17:24.625
Pull the hip creases
back nice and slow.

00:17:24.625 --> 00:17:26.250
You have this breathing deep.

00:17:27.667 --> 00:17:29.959
Maybe you just
pause here looking in

00:17:29.959 --> 00:17:32.500
to your reflection

00:17:32.500 --> 00:17:34.792
in your imaginary pond here.

00:17:35.834 --> 00:17:38.792
Supporting the back body
by connecting to your core,

00:17:38.792 --> 00:17:40.750
or if it's available,
sending the crown

00:17:40.750 --> 00:17:42.667
of the head all the
way down to the earth,

00:17:42.667 --> 00:17:44.250
knuckles towards the front.

00:17:45.208 --> 00:17:46.375
Breathing deep.

00:17:49.083 --> 00:17:50.583
Everyone keep breathing.

00:17:50.583 --> 00:17:52.875
Hold on to your
center for stability.

00:17:53.959 --> 00:17:55.291
Listen, listen, listen.

00:17:55.291 --> 00:17:58.083
Listen to your body,
listen to your breath.

00:17:58.083 --> 00:17:59.083
Be kind.

00:18:05.542 --> 00:18:07.667
And then press in all
four corners of the feet.

00:18:07.667 --> 00:18:10.792
Slight bend in the knees as
you come all the way back up

00:18:10.792 --> 00:18:12.041
just the same way you went in.

00:18:12.041 --> 00:18:15.166
Kind of rewinding
mindfully all the way up.

00:18:15.166 --> 00:18:17.625
And then don't give up here.
Stay focused.

00:18:17.625 --> 00:18:20.625
Stay with it.
As you inhale, lift the chest.

00:18:20.625 --> 00:18:22.291
Exhale, release the hands.

00:18:22.291 --> 00:18:24.083
Bring them
together at your heart.

00:18:24.083 --> 00:18:26.667
Heel-toe, heel-toe.

00:18:26.667 --> 00:18:29.625
Grace can be fun and funky too.

00:18:29.625 --> 00:18:31.750
So you slowly bring
it all the way back.

00:18:33.458 --> 00:18:35.792
And we'll finish

00:18:35.792 --> 00:18:37.500
in Mountain.

00:18:38.792 --> 00:18:40.208
Take a second.

00:18:40.208 --> 00:18:41.917
Just notice how you feel.

00:18:43.458 --> 00:18:45.792
Feel the ground underneath you.

00:18:51.792 --> 00:18:55.083
And I love this idea
of moving with grace and

00:18:56.792 --> 00:18:58.208
taking it one step further

00:18:58.208 --> 00:19:01.000
and remembering that it can

00:19:01.000 --> 00:19:02.917
have all of
these different flavors.

00:19:02.917 --> 00:19:05.708
Right, grace isn't just one way.

00:19:05.708 --> 00:19:06.917
Our idea of grace.

00:19:07.875 --> 00:19:11.917
Grace is unique to
each and every one of us and

00:19:11.917 --> 00:19:14.792
different each day
so sometimes it's humor.

00:19:15.792 --> 00:19:17.250
Sometimes it is a softness

00:19:17.250 --> 00:19:21.083
and sometimes it's an
extreme need to focus or trust.

00:19:25.000 --> 00:19:26.959
There's a quote
that I've always loved

00:19:26.959 --> 00:19:31.708
that says, "The breeze of
grace is always blowing.

00:19:32.792 --> 00:19:35.792
"Set your sail to
catch that breeze."

00:19:38.542 --> 00:19:39.750
Take a deep breath in.

00:19:40.917 --> 00:19:43.458
Exhale, let's bow
our head to the heart.

00:19:47.250 --> 00:19:49.583
Have an awesome day.
We'll see you tomorrow.

00:19:50.583 --> 00:19:52.000
Namaste.

00:19:55.125 --> 00:19:58.834
(bright music)