WEBVTT

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- Hello everyone,
and welcome to Dedicate,

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your 30 Day yoga journey.

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It's Day 16, sweet 16

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or your Dulce practice.

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So hop into
something extra comfy today

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and let's get started.

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(bright music)

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Okie doke!

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Welcome, my friends.

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Let's begin seated.

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And today's
practice is gonna start out

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with a little massage.

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Yay!

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So first, we'll take
two fingers, any two fingers

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and you're just gonna
bring them to the temples here

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and with soft, sweet touch,

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you're just gonna slowly
start to sit up nice and tall,

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jumping right in,
take a deep breath.

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As you exhale, relax
your shoulders and begin

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to massage the
temples one way very gently.

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I would like to acknowledge
that it's not always easy

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to show up on the mat

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and to take out the time
and to make it happen.

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So hopefully,
today's sweet practice will

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give you a little boost,
a little love,

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just a perfect hug

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as you continue
with your commitment

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and stay dedicated
to your practice.

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Reverse the direction
that you've been moving in,

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nice and easy.

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And just nice and easy,

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continue to gently
deepen your breath.

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Alright, then
take a deep breath in.

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We'll move the fingers down,
just the jaw,

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and start moving
(giggles) one way.

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And then the other.

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Great, and you'll
take your fingers,

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you're just gonna
gently tug on the ears a bit.

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Continuing to
gently deepen the breath.

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Mhmmm, mhmmm, mhmmm.

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Sound effects always welcomed.

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When I do a live classes

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or practice my friends I love to

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say that sound effects
are really advanced yoga.

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When you're finally just
(exhales) let yourself be free.

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Okay, and now one hand, any
hand, to opposite shoulder.

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And you're just
gonna lovingly and sweetly

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give a little, a massage to
the neck, the side of the neck,

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and to the top of the shoulder,
your trap, trapezius.

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Big muscle.

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And then play a little piano.

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Play a little piano here.

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What should we play today?

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What the kids, but
we're all big kids, right?

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We pick a little
song to play on the piano

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like Twinkle
Twinkle Little Star.

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So you can do this too.

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You can pick like Philip Glass

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or

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another composer and
you play a little ditty. Okay.

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Let's switch to the
other side lovingly.

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And obviously, it feels good
to practice a little self-love.

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And hopefully it's helpful

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to have somebody
just guide you to do that.

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But you can also use this time

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to just check in with your
mental state, your mental health

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using your breaths.

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So just land on the small
mat and go, "You know what?

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"Even though it's a
busy day or a busy night,

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"I know this time is valuable

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"and I can't really
take care of others

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"or serve the world if I
don't take care of myself."

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Just remembering why
we're here, to be sweet

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to yourself so that you
can be sweet and useful.

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Okay.

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Now, fingertips are
gonna come to the shoulders.

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We're gonna loop the
shoulders forward up and back

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by bringing the elbows to kiss

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and then reach
it all the way up,

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start to get a lot of space
in the side body and the torso

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and then take it
all the way back.

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Now with breath,
inhale forward,

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up, exhale back, and down.

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Inhale forward,

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and up, exhale back.

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And down one more time,
inhale forward,

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and up, exhale back and down

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and release the
fingertips to kiss the earth.

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Mwa, inhale send
the fingertips halfway.

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Exhale, hands to heart.

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Chin to chest, inhale.

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Reach for the sky.

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Big breath, big stretch.

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Exhale, float it down.

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Beautiful.

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From here, we're gonna
take the hands to the ankles

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and you're gonna
uncross the feet.

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Bring the soles
of the feet together.

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And as always, if you
need to lift the hips up here

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so that you're
not collapsed here

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and you're a little
back on your sacrum, do it!

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Sit up nice and tall.

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And we come into
Cobbler's Pose here or

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Baddha Konasana,
imagining the tops of

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the thighs melting
down to the earth here.

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So get really
heavy in your quads.

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And then when you're ready,
yep, you guessed it.

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You're gonna take
your hands to your feet

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and you're gonna practice the
ultimate act, in my opinion,

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of self-love which is
massaging your own feet.

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And if this is silly to you,
just lean in.

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And if this is
vulnerable to you, I got you.

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I got your back.

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And everyone,
try not to avoid this moment

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but really look
down at your feet

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once you know what you're doing

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and do it with love.

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So get your thumbs right
into the arches of the feet.

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Maybe you move on to the toes.

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And if you're like,
"I don't know,

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"I kinda just
wanna get sculpted arms."

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I promise you, you're gonna
get sculpted arms too

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and a strong core
but this is important.

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This is also important.

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What's up, Benji?

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So here, we're telling the brain

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and the psyche that
although it's tempting to think,

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oh, we need other people
to metaphorically rub

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our feet or take care of us,
we also have the ability

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and through practice,

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the power to strengthen this
relationship with ourself

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where we can kinda do these
things for ourself as well.

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Take care of yourself.

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Okay.

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Very good.

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From here, we're gonna
grab the ankles, inhale,

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loop the shoulders
again forward, up and back,

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lift the chest,
take a deep breath in,

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sweet sip of air,
in through the nose.

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And exhale, blow it
out through the mouth

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as if you were blowing
out a birthday candle.

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Make a wish.

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It's your sweet 16!

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Alright, then you're
gonna inhale in here,

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exhale, lead with your heart,
come forward,

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bend the elbows left to right,

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then from here, you can
keep the hands on the ankles

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or if it feels better,

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you might wrap the
hands around the toes

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and come forward all the way.

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Lean, lean, lean,
opening through the hips

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and then you can keep
a nice, long neck here.

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If it feels awesome
and you want to stretch,

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draw your chin to your chest
and begin to round forward.

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Play with it.

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Keep coming back to
the sound of your breath.

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Alright, dig into
the sits bones.

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Quads get really heavy,

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tuck the chin if it's in a
bow and start to roll it up.

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That's where we're all meet.

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Let's have a little fun.

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So from here,

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we're gonna connect to our core

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by very gently
bringing the hands

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to the backs of the thighs.

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You're gonna lean back.

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The knees are gonna
come in just a bit here,

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not glued in but just
in line with the hip point,

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and then you're
gonna begin to just play,

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lift your toes up.

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Now, check it out.

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Light, up that connection,
navel draws in and up.

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We're not collapsing here

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but we're lifting up
through the armpit chest.

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And then you're
gonna take the fingertips.

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We're gonna go through the hole

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and we're gonna bring
them underneath the calf

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and then the palms are gonna
go up towards the sky here.

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Okay?

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So a little bit of
playfulness required.

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If you keep toppling over,
you're not alone.

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Breathe deep.

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And then if you want, you can
take a little Lotus Mudra here

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by bringing the thumb
and the pinky together.

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Mmm.

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Awesome.

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Take one more breath here

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Just a little bit of fun.

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Awesome.

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Then slowly, with control,
I'll release the arms,

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release the legs, and
come all the way to the back.

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Mhmmm, mhmmm.

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Awesome. When you get here,
we'll take a second

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to just get situated on the mat.

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Take a deep breath in,
a long breath out.

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Great, then slowly
lift the knees up.

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We're going in to
some hip bridges here.

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So you'll walk the heels
up towards the sits bones.

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Ground your all
four corners of the feet.

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Imagine you're
squeezing an imaginary block.

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That's a little redundant.

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Imagine you're
squeezing an imaginary block.

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Let's roll with it.

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Imagine you're
squeezing an imaginary block

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between your inner thighs.

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Hands come to the earth and
then you're just gonna literally

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literally, press into your head,
lift your chest up,

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draw your shoulder
blades underneath you.

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Okay.

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Nice and slow here.

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Inhale in. Exhale,
lifting from the tail first

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and then sending
the shins forward,

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begin to slowly
lift the slips up high.

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Walk your
shoulders underneath you.

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You can grab the
outer edge of your mat here.

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Again, still squeezing
that imaginary block

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between in your thighs.

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Breathing deep.

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Shins forward.

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Good, then slowly releasing,
nice and slow.

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One vertebra at a time hitting
the mat, kissing the mat.

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Take a deep breath in.

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Empty it out.

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Round two, here we go.

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Inhale, slowly lifting up,
take your time.

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Nice and easy.

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So therapeutic but you
have to bring the breath.

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Shins forward.
You can imagine your sits bones

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reaching towards the
backs of the knees here.

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Inner thighs
coming together here.

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Glutes are
engaged but not clenched,

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strengthening
through the glutes.

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You're here for one
more cycle of breath.

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And then slowly
begin to make your way down

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nice and slow
rolling through the spine.

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Try to find a
soft and sweet landing.

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Then take a cycle of
breath here, in and out.

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And once more.

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Seeing how articulate you
can be with the spine here

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as we begin to make
our way up, final round.

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And this time,
perhaps interlacing

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the fingertips behind the tail,

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shins forward.

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Breathe into your belly.

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It can really
make your belly bug,

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that big balloon breath here,

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lifting your chest to the chin,
chin to the sky.

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Then if you want a
little added challenge here,

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you'll hold on to your midline,

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you have everything you need,

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you can inhale in, exhale,
release, palms to earth,

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and maybe lifting one
heel up and then the other.

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If you feel like
having more here,

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you might engage your care,
and lift one leg all the way up,

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kicking foot to sky,
and then lowering with control.

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Same thing on the other side.

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And you'll know if it's
right on your body or not.

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Wherever you are, use
an exhale to slowly release

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and make your way
all the way to earth.

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Then we'll repeat
the Cobbler's Pose

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by bringing the sole
of the feet together,

00:13:57.458 --> 00:14:00.000
allowing the knees
to go nice and wide.

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Hands are gonna come to the
belly here or the rib cage.

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Reclined Baddha Konasana,
Supta Baddha Konasan.

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And here, you just
take three active breaths,

00:14:11.500 --> 00:14:14.667
allowing gravity to do
the work, breathing deep.

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Close your eyes if you like.

00:14:24.542 --> 00:14:26.875
And maybe you
showed up to class today

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kind of wanting more fire

00:14:28.708 --> 00:14:31.250
and can you just trust
that this sweet session

00:14:31.250 --> 00:14:36.125
perhaps could be
what you need instead.

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Staying open.

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Again, allowing
the nutrients of your practice,

00:14:43.458 --> 00:14:48.000
the benefits, the transformation
to reveal itself

00:14:49.041 --> 00:14:51.041
rather than
putting too much strain

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on having certain
expectations or goals.

00:14:56.000 --> 00:14:58.875
And if you're like,
"What?" (chuckles)

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Just trust.

00:15:01.000 --> 00:15:05.542
It'll resonate later, maybe.

00:15:11.500 --> 00:15:12.542
Okay.

00:15:12.542 --> 00:15:14.834
So the mantra here is allow,

00:15:16.625 --> 00:15:17.708
release,

00:15:19.208 --> 00:15:20.250
and let go.

00:15:24.166 --> 00:15:27.208
Particularly for those
who are practicing this

00:15:27.208 --> 00:15:29.708
as it's coming out live,
at the top of the year,

00:15:31.250 --> 00:15:34.041
but perhaps every
month out of the year,

00:15:34.041 --> 00:15:37.792
it's good to take these moments
to be sweet with ourselves.

00:15:38.708 --> 00:15:42.667
Sometimes, the sweat is
not necessarily what we need

00:15:44.083 --> 00:15:47.458
and it's good to have a practice

00:15:47.458 --> 00:15:49.333
in which we're
training ourselves

00:15:49.333 --> 00:15:52.667
to really listen to what
our needs are in the moment

00:15:52.667 --> 00:15:55.125
and not necessarily
what we think we need.

00:15:55.125 --> 00:15:58.041
And I'm speaking
from experience, guys.

00:16:01.417 --> 00:16:04.291
Sometimes, it's
good to sleep in, right?

00:16:07.750 --> 00:16:08.583
Okay.

00:16:09.750 --> 00:16:11.750
From here,
we'll bring the fingertips

00:16:11.750 --> 00:16:13.750
to the outer edges of the legs.

00:16:13.750 --> 00:16:15.792
Gently close the knees.

00:16:18.166 --> 00:16:20.792
Awesome, then you're
gonna extend the legs out long.

00:16:22.375 --> 00:16:25.166
And we're gonna end
with a yummy, yummy,

00:16:25.166 --> 00:16:27.458
awesome, sweet, passive stretch.

00:16:27.458 --> 00:16:29.667
So take your legs out long.

00:16:30.834 --> 00:16:32.542
And you're gonna walk your heels

00:16:32.542 --> 00:16:34.708
towards the bottom
left corner of your mat.

00:16:36.875 --> 00:16:37.708
Cool.

00:16:37.708 --> 00:16:39.417
And then inhale, reach your
arms up and over the head.

00:16:39.417 --> 00:16:41.417
Full body stretch.

00:16:41.417 --> 00:16:43.750
And then you're gonna
head and your shoulder,

00:16:44.708 --> 00:16:46.917
no, not the shampoo,

00:16:46.917 --> 00:16:49.417
but you're gonna
head and shoulder your way

00:16:49.417 --> 00:16:51.708
towards the top
left corner of your mat.

00:16:54.166 --> 00:16:55.041
Then when you get here,

00:16:55.041 --> 00:16:57.917
grab your right
wrist with your left hand

00:16:58.750 --> 00:17:00.333
and bring it all
the way up and over.

00:17:00.333 --> 00:17:02.000
You're creating a
little crescent moon

00:17:02.000 --> 00:17:04.250
with the right
side of your body.

00:17:04.250 --> 00:17:06.458
It should feel really good,
particularly after all

00:17:06.458 --> 00:17:08.792
of the awesome
work you've been doing.

00:17:08.792 --> 00:17:11.625
All the great
exploration on your mat.

00:17:11.625 --> 00:17:14.041
The final little invitation here

00:17:14.041 --> 00:17:17.250
is to cross your
right ankle over your left.

00:17:17.250 --> 00:17:20.250
Just again, exaggerating the
shape in the right side body.

00:17:21.333 --> 00:17:24.959
And then you can soften your
gaze here or close your eyes

00:17:24.959 --> 00:17:26.834
and breathe, breathe, breathe.

00:17:34.750 --> 00:17:36.375
Try to relax.

00:17:38.583 --> 00:17:40.125
Listen to that ocean breath.

00:17:43.125 --> 00:17:44.959
Just getting a
little uncrumpled.

00:17:44.959 --> 00:17:48.834
We spend a lot of time a
bit collapsed in the torso

00:17:48.834 --> 00:17:51.667
so using these next few breaths

00:17:51.667 --> 00:17:52.667
to really

00:17:53.625 --> 00:17:57.625
enjoy the space,
the stretch, the love.

00:18:07.792 --> 00:18:09.208
And start with the arms.

00:18:09.208 --> 00:18:12.375
You'll release the arms first.
Walk the head back to center.

00:18:13.500 --> 00:18:15.875
Then slowly
with the legs, unraveling,

00:18:15.875 --> 00:18:17.333
and we'll walk the heels now

00:18:17.333 --> 00:18:19.500
towards the bottom
right corner of the mat.

00:18:21.291 --> 00:18:24.083
Send the fingertips up, feel
that awesome stretch here first

00:18:24.083 --> 00:18:26.250
just as you
reach all the way back,

00:18:26.250 --> 00:18:29.625
and then you can head
and shoulder shimmy your way

00:18:29.625 --> 00:18:31.959
towards the top
right corner of your mat.

00:18:34.333 --> 00:18:36.333
And then we'll
grab the left wrist,

00:18:36.333 --> 00:18:37.875
just exaggerating the shape,

00:18:37.875 --> 00:18:39.750
opening, opening, opening.

00:18:41.166 --> 00:18:42.041
Benji!

00:18:42.041 --> 00:18:43.333
And then here we go,

00:18:43.333 --> 00:18:46.917
option to cross the
left ankle over the right,

00:18:46.917 --> 00:18:50.208
smell your right armpit,
soften your face.

00:18:50.208 --> 00:18:52.875
Breathe love in and out.

00:18:58.083 --> 00:18:59.834
Should feel really good here.

00:19:02.166 --> 00:19:03.792
If you feel a pinch at all,

00:19:03.792 --> 00:19:06.250
you'll just come out a
little bit wherever you are.

00:19:06.250 --> 00:19:09.291
Just take an inch
back off just a bit.

00:19:20.041 --> 00:19:21.291
Beautiful!

00:19:21.291 --> 00:19:23.000
Take one more breath here.

00:19:24.250 --> 00:19:26.500
Just relax and enjoy.

00:19:34.792 --> 00:19:37.083
And the arms will release first,

00:19:37.083 --> 00:19:39.417
then the head, and the
shoulders, and the heart.

00:19:40.291 --> 00:19:43.291
Then we'll uncross,
unravel the legs.

00:19:43.291 --> 00:19:46.208
Inhale, send the
fingertips all the way up.

00:19:47.000 --> 00:19:49.208
And exhale, hug the
knees into the chest.

00:19:49.208 --> 00:19:54.083
Give yourself one last beautiful
sweet, loving hug gesture.

00:19:54.083 --> 00:19:57.141
You can peel your nose 
up towards your knee.

00:19:58.650 --> 00:19:59.824
Take one more breath.

00:20:01.073 --> 00:20:02.448
And then as you breathe out,

00:20:02.448 --> 00:20:06.365
send the legs out, send
your arms gently to rest

00:20:06.365 --> 00:20:07.323
wherever feels good,

00:20:07.323 --> 00:20:09.281
whether it's on the
rib cage or the belly

00:20:09.281 --> 00:20:11.949
or perhaps gently at your sides.

00:20:12.782 --> 00:20:14.448
And we'll inhale in,

00:20:15.532 --> 00:20:19.907
and exhale to relax everything.

00:20:19.907 --> 00:20:24.198
Quiet moment here
as you find stillness.

00:20:26.115 --> 00:20:27.824
See if you can give
yourself permission here

00:20:27.824 --> 00:20:30.615
to do absolutely
nothing just for 30 seconds.

00:20:30.615 --> 00:20:32.073
Here we go.

00:20:44.949 --> 00:20:46.573
Relaxing the weight of the body

00:20:46.573 --> 00:20:48.990
completely and
fully into the mat.

00:20:54.240 --> 00:20:57.198
Sweet surrender.

00:21:04.031 --> 00:21:08.615
Alright, so sometimes,
it's not only about what we do

00:21:11.281 --> 00:21:13.573
but in my opinion,
it's a little bit

00:21:16.240 --> 00:21:18.115
about how we do it.

00:21:18.115 --> 00:21:20.281
So it's not what we do
always but how we do it.

00:21:20.281 --> 00:21:22.657
So I invite you to slowly bring,

00:21:22.657 --> 00:21:25.031
so move up back to
your body and consider that.

00:21:27.907 --> 00:21:31.865
How you wiggle the fingers,
how you wiggle the toes.

00:21:31.865 --> 00:21:32.657
Are you

00:21:34.407 --> 00:21:37.365
more in the habit of
being hard on yourself

00:21:37.365 --> 00:21:38.698
or can you

00:21:41.865 --> 00:21:44.615
get more in the habit (giggles)

00:21:44.615 --> 00:21:47.949
find practices that
help you, guide you,

00:21:47.949 --> 00:21:51.323
to be more in the habit
of being sweet with yourself?

00:21:51.323 --> 00:21:54.490
Even when you mess up.
(chuckles)

00:21:54.490 --> 00:21:55.323
You're human!

00:21:56.281 --> 00:21:57.698
Okay.

00:21:57.698 --> 00:21:59.198
Because it's the sweet practice,

00:21:59.198 --> 00:22:00.698
let's come into
a fetal position.

00:22:00.698 --> 00:22:01.907
Hey, buddy.

00:22:03.698 --> 00:22:05.198
Just taking a moment here

00:22:07.240 --> 00:22:09.365
to rest your heart

00:22:09.365 --> 00:22:11.448
and maybe make a
little commitment

00:22:11.448 --> 00:22:14.073
that you'll continue
to be sweet to yourself

00:22:14.073 --> 00:22:15.532
as you get up off the mat

00:22:15.532 --> 00:22:18.782
and head on into the rest
of your day or your evening.

00:22:23.323 --> 00:22:26.448
Cool. Then use your hands
to press all the way up.

00:22:26.448 --> 00:22:29.573
Come into a nice,
comfortable seat of your choice.

00:22:33.949 --> 00:22:35.865
We'll bring the hands together

00:22:35.865 --> 00:22:38.240
ever so sweetly at the heart.

00:22:39.323 --> 00:22:42.198
And again, remember,
sometimes it's not what we do

00:22:42.198 --> 00:22:44.865
but how we do it,
how we move matters.

00:22:44.865 --> 00:22:47.448
And the way you treat
yourself inevitably is

00:22:50.240 --> 00:22:52.115
going to influence
or even dictate

00:22:52.115 --> 00:22:53.490
the way you treat others.

00:22:54.532 --> 00:22:55.782
So be kind.

00:22:55.782 --> 00:22:56.865
Love you guys so much.

00:22:56.865 --> 00:22:59.698
Inhale, lift the
sternum to the thumbs.

00:23:02.281 --> 00:23:03.657
Take one more final breath.

00:23:04.740 --> 00:23:05.990
Just notice how you feel.

00:23:09.365 --> 00:23:12.907
And we'll close it
by bowing to ourselves

00:23:12.907 --> 00:23:14.782
and to one another.

00:23:14.782 --> 00:23:17.323
I'll see you
tomorrow for Day 17.

00:23:17.323 --> 00:23:18.740
Nice work, everyone.

00:23:18.740 --> 00:23:20.198
Namaste.

00:23:21.407 --> 00:23:26.073
(bright music)