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 Day 17.

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You're doin' awesome!

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Today's practice is
what it's all about.

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Today we live and we learn.

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(bright music)

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Alright, my friends.

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Are you ready to rumble?

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Just kidding.

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I apologize if you
just woke up (laughs),

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if the sun's
not up yet (laughs).

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Hi, let's begin on our backs.

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This is gonna be
good if the sun's

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not up yet and
you're practicing.

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We're gonna begin
(throat clearing) supine.

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Oh Benji took a
lie down as well.

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And we're gonna take a second

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to bring our hands to our belly

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before we even get moving

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I just want you
to relax everything

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into the earth. Close you eyes.

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Make a wish and

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blow out the candlelight.

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Just kidding
Take a deep breath in here.

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Close your eyes.

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Somehow Boyz II Men
always comes out

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in like the second half
of this project (laughs).

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So, there we go.

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And just be.

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Just allow
whatever you're coming

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to the mat with to be
here with you (laughs).

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No hiding, no tucking it away.

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No ignoring a busy mind
if you have a busy mind.

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Just acknowledge your thoughts.

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If your heart is
feeling a little tender,

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notice that too.

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Do you want to
maybe if that's the case

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you bring just
one hand to your heart.

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One hand to your belly,
one hand to your heart.

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Alright, if you're
sleepy don't you worry.

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We're gonna get
moving here but do

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allow yourself just a
moment here to just be.

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Because why?

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When we get in the
habit of simply allowing,

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when we're more
open and available,

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for whatever life
lessons are coming our way.

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Whatever's rising up,

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coming up to the
surface to reveal itself

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and ultimately
teach us, guide us.

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If you have not already,
take a nice deep breath in.

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Think of this one as a nice cool

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refreshing breath
as you breath in.

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And maybe out through the mouth.

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Then slowly bat
your eyelashes open.

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Take a look up at your space,
wherever you are.

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So maybe you're indoors,
maybe you're outdoors.

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Maybe you are at home.

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Maybe you're not in your ideal

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yoga space but you know what?

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You're dedicated
to this practice

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and to this journey
so you made it work.

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Maybe you're on holiday.

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Maybe you're
squeezing this is early

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in the morning or late at night.

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Wherever you are,
open your eyes and just

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take in your space
as you slowly rock

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the head gently
side to side, ear to ear.

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Nice and slow.

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Taking in the quality of light.

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The quality of
air wherever you are.

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Getting a little massage on the

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back of the head, the neck.

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And starting to
stretch out through the neck

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as you sync up with your breath.

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Aw man, I just saw
one single leaf fall.

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Beautiful.

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Alright, then bring
your head back to center

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and when you're
ready you're gonna inhale,

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reach the fingertips
up behind the head.

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Spread the fingers,
spread your toes.

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Take a deep breath.

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Just a nice
good morning stretch.

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Even if it's not the morning.

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That awakening.

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That feeling of ah,
I'm alive (laughs).

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Okay then take one more
breath here wherever you are.

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And on an exhale I go both knees

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at the same time
or one knee at a time.

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I'm gonna hug the
knees in the chest,

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start to feel that lengthening,

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that stretch through
the lower back bod

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and if it feels good take
some soft easy movement here.

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So we've already
built a little bit

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of a vocabulary here together.

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You can bring the
nose up to the knees.

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You can draw circles
one way and then the other.

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You can take the
knees in opposite direction

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for a more grand
(laughs) gesture.

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And maybe you're
tired and the body's heavy

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and it's just some exquisite
stillness here as you breathe.

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And best you can allow yourself

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to let go of whatever
came before this moment,

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this practice, this session.

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And best you can to
your best ability give

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yourself permission
to put any worry,

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any problems that
you need solutions still,

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any conversations,
anything on your To-Do list

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politely put it on
hold and let's remember

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that although the
physical practice here provides

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so many just never
ending physical benefits,

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which we're gone get today

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inevitably,

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there's also just
this great opportunity

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to remember that at home yoga,

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daily yoga is just,

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in my opinion of course,

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the most wonderful way to
get in touch with yourself,

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to continue to
be a student of life

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and of art and of the world.

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Right? Never not
learning as I like to say.

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So when you start to think of

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your practice through that lens,

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through that peep
hole everything changes

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because you really are able
to drop your expectations,

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drop any judgment

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which we tend
to have a lot of inevitably.

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We're human.

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And just focus on the learning.

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The getting to know yourself.

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The process.

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The journey.

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Cue Soul Rising.
Okay, just kidding (laughs).

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Here we go.
Take a deep breath in.

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On your exhale,
hug on to your right knee

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and send your left
leg up towards the sky.

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Flex your left
toes towards your face,

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take a deep breath
in and on an exhale

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slowly slide your left
leg down an imaginary wall.

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So with control. We start
to wake up the lower belly,

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the muscles of
the abdominal wall

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and you're gonna
left that left heel

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just hover over the earth

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as you continue to
scoop your tailbone up.

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Notice if you've
become a little bit tight

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or clenched in the shoulders
here keep 'em nice and relaxed.

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Great, inhale in.

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Exhale to release.

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Kiss the left leg to the earth,
then inhale in again.

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Breathe with me.

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Exhale, contract.
Navel to spine.

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Hug the lower abs in and peel
the nose up toward the knee.

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Don't even have to come close.

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Again, no judgment.

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Love your body, love yourself.

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Be kind.

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Remember, be sweet.

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Breathing deep.

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Nose lifting up
towards the knee.

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Okay, one more breath.

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Feeling that compression in
your right lower stomach organ.

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Alright and then slowly release.

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Breathe with me.
Inhale that

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big expansive breath bringing
in all four sides of the torso

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and then exhale
taking the right knee

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over towards the left
side of your yoga mat.

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Maybe doing a little
shift to the hips to the right

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and then find
what feels good here.

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Maybe opening up
through the right hand.

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Relaxing through
the shoulders again.

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Maybe you wanna
give an added layer

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of touch today by
petting the outer edge

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of your right thigh,
that IT band.

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Good. Take one more inhale here.

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Cool. On an exhale slowly bring
it back to center with control.

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Check it out. From here
you're gonna hug the right knee

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now up towards the right
shoulder just best you can.

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So kind of going from the center

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of the chest to
the right shoulder.

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Breathe deep here.

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Notice where you
might've tightened up

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in this transition and see if
you can just soften and relax.

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Usually in the shoulders,
the hips or the ankles.

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(chuckles)

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And then we're
gonna take the right hand

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to the right inner arch for
a little One-Legged Stirrup.

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So you're gonna
grab the right arch.

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If the hand doesn't go there
don't worry you're not alone.

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You can just
grab the shin or you

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can even grab a pant leg
here and use it to (laughs),

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hoist yourself up.
So, just keep learning.

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Focus on the process.

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It's all good.

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Wherever you are
you're gonna work

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to shine the sole of your
right foot up towards the sky.

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Breathe in. If you feel anything
pinching or pulling here,

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just back off a
little bit and

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use your breath to lead the way.

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So the right hamstring is
getting some sunshine here.

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We're breathing
deep into the belly.

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We're drawing
the shoulders down.

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This is a big gesture so let
the breath be big and full.

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And then slowly release.

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Dig the right
heel into the earth

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and then send the
right leg all the way out.

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Cool.

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Take a deep breath in,
wiggle the toes.

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Exhale. Let everything go.

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Alright. Now either
both knees at the

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same time again
or one at a time,

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just be mindful
of your low back.

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We'll connect to the core.
Give yourself a big hug.

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Squeeze the knees
up towards the chest.

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Feel your low back
supported by the earth.

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Take a deep breath in.

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Hug your left knee
in towards your chest.

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Send your right leg up high.

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Take a second.

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Let the blood flow.

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Yoga is so good for
improving circulation.

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I'm a little bit
now with yoga I find

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where we're tending to
focus on singular parts right?

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Core, arms, stress relief.

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But the beauty of yoga is
it's incredibly multi-faceted

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and the more you
show up for yourself,

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the more beneficial it becomes.

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So even something
as simple as this,

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allowing the blood to
flow in the opposite direction.

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Mmm.

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Cool, and let's
light a little tiny match

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in the belly as you
squeeze the left knee in.

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Inhale in.

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Exhale. Integrate.

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So slowly slide your right
foot down an imaginary wall.

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Notice what happens.

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Your center's gonna
want to give way here.

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So keep the little match lit.

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That little candle burning.

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Slowly let the right heel hover.

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When you get there
breathe, breathe, breathe.

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Feel that low belly turn on.

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Then inhale in.

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Exhale. Let the right
knee kiss the earth.

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The right heel, sorry,
kiss the earth (laughs).

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Kinda Zen'd out. Okay.

00:12:19.125 --> 00:12:21.542
Scoop the right knee, no.

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(laughs)

00:12:22.834 --> 00:12:25.041
Scoop your left,
sorry guys, I gotta do it.

00:12:25.041 --> 00:12:27.208
Bring your left knee
in towards your heart.

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Beautiful.

00:12:28.333 --> 00:12:29.708
Take a deep breath in.

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Long breath out.

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Then hug the
lower abs in and peel

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the nose up toward the knee.

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Head to knee.

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Recline, head to knee.

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Not even kidding,
in traditional yoga

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they call this
Wind Relieving Pose.

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Very beneficial.

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So, if we are massaging some

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of your internal organs,

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be free, dear one.

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Always good to start at
the right side compression,

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finding compression
in the right

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side of the organ first,
before the left.

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You're here for one
more cycle of breath.

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Probably (laughs).

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I'm trying to figure out what
I'm talking about (laughs).

00:13:15.583 --> 00:13:18.375
Alright, take one more inhale.

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Use your exhale
to release it down.

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Good. Then we'll
take the left knee

00:13:24.333 --> 00:13:25.792
and guide it over
towards the right.

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Follow your breath.

00:13:27.166 --> 00:13:29.500
Nice Supine Twist here.

00:13:34.000 --> 00:13:35.417
So find what feels good.

00:13:35.417 --> 00:13:38.500
The reason I love
find what feels good,

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versus the mantra
do what feels good

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is I love that the find really,

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to me it helps,

00:13:51.667 --> 00:13:54.750
guide me to remember
that it's not about the doing.

00:13:55.542 --> 00:13:57.834
It's really about showing
up and being present

00:13:57.834 --> 00:14:01.250
and finding what
feels good in this moment.

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So not what felt good yesterday

00:14:03.625 --> 00:14:05.625
and not what feels
good tomorrow

00:14:06.792 --> 00:14:08.208
but now.

00:14:09.708 --> 00:14:11.625
Right? Be here now.

00:14:22.792 --> 00:14:25.417
Take one more
breath here in your twist.

00:14:26.458 --> 00:14:29.667
And then use your breath
to guide you back to center.

00:14:29.667 --> 00:14:30.792
Here we go.

00:14:30.792 --> 00:14:33.917
Left knee now up
towards the left shoulder.

00:14:34.875 --> 00:14:37.917
Check it out.
Just explore and then left hand

00:14:37.917 --> 00:14:39.792
to the left inner arch or maybe

00:14:39.792 --> 00:14:41.750
the ankle or the
shin or the pant leg.

00:14:42.750 --> 00:14:44.959
Still keeping
awareness and a little bit

00:14:44.959 --> 00:14:46.959
of grounding in my right leg.

00:14:46.959 --> 00:14:49.583
Right femur may be
pressing down to the earth.

00:14:49.583 --> 00:14:51.458
Thigh pressing down to the earth

00:14:51.458 --> 00:14:53.750
and then as
you're ready kick it up.

00:14:53.750 --> 00:14:56.208
Sole of the
left foot to the sky.

00:14:58.458 --> 00:15:00.458
If you're feeling this
in your sacrum, low back

00:15:00.458 --> 00:15:03.291
another option is to
just bring your right knee up

00:15:03.291 --> 00:15:05.458
and right foot to the ground.

00:15:21.125 --> 00:15:23.708
And then take one
more audible breath here.

00:15:30.708 --> 00:15:32.500
And then you release.

00:15:32.500 --> 00:15:33.500
Okay.

00:15:33.500 --> 00:15:35.250
Dig your left
heel into the earth.

00:15:35.250 --> 00:15:37.291
Send both legs out long.

00:15:37.291 --> 00:15:40.583
Hands come to the earth
now or underneath the bum.

00:15:42.333 --> 00:15:43.667
Inhale in.

00:15:44.375 --> 00:15:47.792
Exhale, navel draws down to the 
spine as you lift the legs up.

00:15:48.792 --> 00:15:49.750
Beautiful.

00:15:49.750 --> 00:15:53.625
Baby pulses here as you flex
your toes towards your face

00:15:53.625 --> 00:15:55.291
and we're just
working lower belly.

00:15:55.291 --> 00:15:57.667
So lower abdominals here.
Baby pulses.

00:15:58.750 --> 00:16:01.208
And they really
are so small you almost

00:16:01.208 --> 00:16:04.625
kind of feel like
you're hiding them, right?

00:16:04.625 --> 00:16:07.542
So not a huge gesture
that's gonna come in to the

00:16:07.542 --> 00:16:10.000
mid back in a way
that we don't want.

00:16:10.000 --> 00:16:12.250
So little baby pulses and I find

00:16:12.250 --> 00:16:14.625
too to connect
this to the subtle body,

00:16:14.625 --> 00:16:17.125
close your eyes
or soften your gaze

00:16:17.125 --> 00:16:18.959
and see if you
can just feel it out.

00:16:18.959 --> 00:16:22.750
Try and detect
connection in the low belly.

00:16:22.750 --> 00:16:25.041
In fact if your hands don't need

00:16:25.041 --> 00:16:26.667
to be on the
ground you can bring

00:16:26.667 --> 00:16:29.208
them to your low
belly and really feel that.

00:16:29.208 --> 00:16:30.792
Or begin to feel that.

00:16:33.208 --> 00:16:37.041
Just baby lifts with the heels,
with the tail.

00:16:41.041 --> 00:16:42.291
And then before you
give up on yourself,

00:16:42.291 --> 00:16:43.583
like, "I'm not
feeling anything,"

00:16:43.583 --> 00:16:46.208
this takes time so just
stick with it here for a bit.

00:16:46.208 --> 00:16:47.083
You got it.

00:16:50.625 --> 00:16:54.125
I can hear my stomach
making some interesting noises

00:16:54.125 --> 00:16:58.458
so I think our little warm up
(laughs) worked for the stomach.

00:17:00.458 --> 00:17:02.417
Okay, hopefully by
now we're starting

00:17:02.417 --> 00:17:06.000
to light a little
candle in the low belly.

00:17:07.750 --> 00:17:09.917
Flex your toes
towards your face.

00:17:09.917 --> 00:17:11.250
Feet towards the sky.

00:17:11.250 --> 00:17:13.125
Soles of the feet
towards the ceiling.

00:17:14.542 --> 00:17:17.000
Mhmmm. Tuck you chin slightly.

00:17:17.000 --> 00:17:18.166
Lengthen through
the back of the neck.

00:17:18.166 --> 00:17:19.417
You're doin' awesome.

00:17:21.792 --> 00:17:25.000
And let's stay
with it for three,

00:17:26.792 --> 00:17:27.625
two,

00:17:28.875 --> 00:17:30.792
why is she counting so slow?

00:17:30.792 --> 00:17:31.917
One. Awesome.

00:17:31.917 --> 00:17:34.625
Bend the knees.
Cross one ankle over the other.

00:17:34.625 --> 00:17:37.708
Grab either the outer
edges of your feet here

00:17:37.708 --> 00:17:41.250
or you can use your peace
fingers to grab you big toes.

00:17:42.166 --> 00:17:44.083
And bend your
elbows left to right,

00:17:44.083 --> 00:17:47.125
whatever variation and if that
doesn't work maybe the shins.

00:17:48.583 --> 00:17:50.917
Not the band but grab your shins

00:17:50.917 --> 00:17:52.125
and we're gonna rock and roll

00:17:52.125 --> 00:17:53.458
up and down the
length of the spine.

00:17:54.417 --> 00:17:55.625
Take your time.

00:17:56.792 --> 00:18:00.583
You're gonna rock all the
way through to all fours.

00:18:07.500 --> 00:18:10.750
Great, and then from
here Tabletop Position.

00:18:10.750 --> 00:18:13.834
You're gonna bump
your hips to the left

00:18:13.834 --> 00:18:17.750
and take your gaze
towards your right shoulder.

00:18:21.333 --> 00:18:22.583
Beautiful. Inhale.

00:18:22.583 --> 00:18:24.083
Come back to center.

00:18:24.083 --> 00:18:25.667
Bump the hips to
the right and take

00:18:25.667 --> 00:18:28.583
your gaze past
your left shoulder.

00:18:31.166 --> 00:18:35.542
Should feel good
after this week's practices.

00:18:35.542 --> 00:18:37.041
Come back to center.

00:18:37.041 --> 00:18:39.625
This time curl
your right toes under.

00:18:39.625 --> 00:18:41.208
Send the right toes back.

00:18:41.208 --> 00:18:43.083
Find extension in the right leg.

00:18:43.083 --> 00:18:44.458
Take a loving breath here.

00:18:44.458 --> 00:18:46.959
You're doin' great
and on an exhale,

00:18:46.959 --> 00:18:48.708
we're gonna draw a line with

00:18:48.708 --> 00:18:50.208
the right toes
all the way around

00:18:50.208 --> 00:18:51.959
off the left side
of your mat

00:18:51.959 --> 00:18:54.834
and then once again look
past your left shoulder.

00:18:56.208 --> 00:18:58.125
Deep breath in.

00:18:58.125 --> 00:19:00.250
Bring it back in to center.

00:19:00.250 --> 00:19:01.375
Tabletop.

00:19:01.375 --> 00:19:03.667
Curl the left toes under.
Kick it out.

00:19:03.667 --> 00:19:05.291
Same thing. Inhale.

00:19:05.291 --> 00:19:07.000
Exhale, draw

00:19:07.000 --> 00:19:09.708
big semi circle
all the way around.

00:19:11.291 --> 00:19:13.708
Turn to look past
your right shoulder.

00:19:16.166 --> 00:19:17.542
Mhmmm, mhmmm.

00:19:18.667 --> 00:19:20.083
Great. Inhale in.

00:19:21.583 --> 00:19:24.041
Exhale, come back to center.

00:19:26.291 --> 00:19:27.875
Pause. Look at the video.

00:19:27.875 --> 00:19:29.542
Benji's boat watching today.

00:19:30.625 --> 00:19:33.542
He's the watch, the boat watch.

00:19:33.542 --> 00:19:34.583
We'll have to get him

00:19:36.500 --> 00:19:37.291
a boat outfit.

00:19:37.291 --> 00:19:39.708
Maybe a life vest
or a hat or something.

00:19:40.750 --> 00:19:42.875
Just kidding,
I don't dress him up.

00:19:44.208 --> 00:19:45.166
Tabletop.

00:19:46.375 --> 00:19:47.667
Deep breath in here.

00:19:47.667 --> 00:19:49.250
On an exhale,
curl the toes under.

00:19:49.250 --> 00:19:52.834
Again we're working to connect
to that low belly today.

00:19:52.834 --> 00:19:55.000
So, upper arm bones

00:19:55.000 --> 00:19:56.708
rotate out to support.

00:19:56.708 --> 00:19:59.166
Inhale in.
Gaze straight down.

00:19:59.166 --> 00:20:00.542
Nice and long in
the back of the neck

00:20:00.542 --> 00:20:01.875
and on an exhale lift the knees

00:20:01.875 --> 00:20:03.792
and let them hover,
Hovering Table.

00:20:05.041 --> 00:20:05.959
Breathe.

00:20:05.959 --> 00:20:07.917
Notice where your thoughts go.

00:20:09.208 --> 00:20:11.083
We're learning not
just about our bodies

00:20:11.083 --> 00:20:13.750
in this process
but how our minds work.

00:20:13.750 --> 00:20:15.500
Are we working for ourselves

00:20:15.500 --> 00:20:19.041
or are we working
against ourselves?

00:20:20.708 --> 00:20:22.041
Deep breath in.

00:20:22.834 --> 00:20:24.625
Long breath out.

00:20:24.625 --> 00:20:26.417
Two more. Inhale in.

00:20:27.125 --> 00:20:28.542
Exhale out.

00:20:28.542 --> 00:20:30.083
Low belly draws in.

00:20:30.083 --> 00:20:31.000
Inhale.

00:20:32.083 --> 00:20:33.667
Exhale.

00:20:33.667 --> 00:20:35.667
And slowly lower to the earth.

00:20:35.667 --> 00:20:36.917
Awesome work.

00:20:36.917 --> 00:20:39.667
From here you're gonna
kick the right toes out.

00:20:39.667 --> 00:20:41.208
Take a deep breath in.

00:20:41.208 --> 00:20:43.667
And on an exhale knee to nose.

00:20:45.166 --> 00:20:47.500
Kick the right toes out.
Take a deep breath in.

00:20:48.583 --> 00:20:50.291
Exhale, knee to nose.

00:20:51.625 --> 00:20:53.125
Inhale, kick it out.

00:20:54.625 --> 00:20:56.250
Exhale, knee to nose.

00:20:57.750 --> 00:20:59.083
Inhale, kick it out.

00:20:59.667 --> 00:21:01.583
Exhale, Tabletop Position.

00:21:01.583 --> 00:21:02.708
If you need a
break in the wrists

00:21:02.708 --> 00:21:03.875
just take a quick break here.

00:21:03.875 --> 00:21:06.750
Rotate the wrists one
way and then the other.

00:21:06.750 --> 00:21:09.125
With regular practice
and with that mindfulness

00:21:09.125 --> 00:21:12.250
and integrity that I know
you are already working with,

00:21:12.250 --> 00:21:13.542
this is gonna change, right?

00:21:13.542 --> 00:21:14.500
But it takes some time.

00:21:14.500 --> 00:21:16.458
So if you are feeling
like your wrists are

00:21:17.458 --> 00:21:19.917
goin' on for a
rollercoaster ride,

00:21:19.917 --> 00:21:21.500
they kind of are, okay?

00:21:21.500 --> 00:21:24.500
We're gonna continue to
tend to them lovingly.

00:21:24.500 --> 00:21:25.417
(kissing)

00:21:25.417 --> 00:21:26.667
Okay, here we go.

00:21:26.667 --> 00:21:28.000
Back to all fours.

00:21:29.333 --> 00:21:31.083
Curl the left toes under.
Send it out.

00:21:31.083 --> 00:21:32.166
So we're not lifting today.

00:21:32.166 --> 00:21:33.083
We're just kind of
giving the low back

00:21:33.083 --> 00:21:34.417
a little bit of a break.

00:21:36.417 --> 00:21:38.792
Because I know
what's ahead, mwah ha ha.

00:21:38.792 --> 00:21:40.750
No I'm just kidding.
Not today.

00:21:40.750 --> 00:21:42.750
But lets be mindful
of the low back, right?

00:21:42.750 --> 00:21:44.834
30 days of yoga is real.

00:21:44.834 --> 00:21:46.166
So send your left toes back.

00:21:46.166 --> 00:21:47.500
Inhale in.

00:21:47.500 --> 00:21:50.208
Exhale, knee to nose.

00:21:50.208 --> 00:21:53.166
Inhale, left leg extends.

00:21:53.166 --> 00:21:55.333
Exhale, knee to nose.

00:21:56.166 --> 00:21:58.583
Inhale. Extend.

00:21:58.583 --> 00:22:02.041
Exhale. Try to really target the
abdominal wall, the low belly. 

00:22:02.875 --> 00:22:04.792
Inhale, extend.

00:22:04.792 --> 00:22:07.250
Exhale, bring it
back into center.

00:22:07.250 --> 00:22:08.792
Awesome. Big toes to touch.

00:22:08.792 --> 00:22:10.208
Knees nice and wide.

00:22:10.208 --> 00:22:11.917
Send it back.

00:22:11.917 --> 00:22:13.917
Extended Child's Pose.

00:22:13.917 --> 00:22:16.542
Tuck the chin,
forehead comes to the earth.

00:22:16.542 --> 00:22:17.917
Do what you want with
your hands here.

00:22:17.917 --> 00:22:20.333
So you can reach,
keep active arms

00:22:20.333 --> 00:22:21.625
by reaching, reaching, reaching.

00:22:21.625 --> 00:22:25.083
You can soften, find that grace.

00:22:25.083 --> 00:22:26.917
You can take Namaste Shark Fin.

00:22:27.792 --> 00:22:29.750
Feeling that opening

00:22:29.750 --> 00:22:32.417
a little bit deeper
through the shoulders

00:22:32.417 --> 00:22:34.917
and that stretch in the triceps.

00:22:39.458 --> 00:22:40.959
And then listen.

00:22:41.834 --> 00:22:43.125
Find your breath.

00:22:51.708 --> 00:22:54.083
And just spend a couple
moments with yourself here.

00:22:54.083 --> 00:22:57.542
Not doing anything and if
this posture's not right for you

00:22:57.542 --> 00:23:00.500
to have this reflection,
you can just make an adjustment.

00:23:00.500 --> 00:23:01.792
Find your pose to be still

00:23:01.792 --> 00:23:04.625
and close your
eyes and surrender.

00:23:16.834 --> 00:23:18.000
Okie doke.

00:23:18.000 --> 00:23:20.458
Tuck the chin.
Slowly roll it up.

00:23:21.291 --> 00:23:22.542
Come back to all fours.

00:23:22.542 --> 00:23:23.500
Last little bit.

00:23:23.500 --> 00:23:25.625
Walk the knees in

00:23:26.750 --> 00:23:28.000
towards each other.

00:23:29.500 --> 00:23:31.083
Take your time, take your time.

00:23:32.458 --> 00:23:34.750
Then from here lift the toes.

00:23:34.750 --> 00:23:36.041
Squeeze the ankles together or

00:23:36.041 --> 00:23:38.917
you can cross the
ankles for style points.

00:23:38.917 --> 00:23:40.000
Find that Dunda.

00:23:40.000 --> 00:23:42.959
Remember Dunda
stands for stick or staff.

00:23:42.959 --> 00:23:45.208
Upper arm bones rotate out.

00:23:45.208 --> 00:23:46.333
We lengthen the tailbone towards

00:23:46.333 --> 00:23:48.083
the backs of the
knees and we find

00:23:48.083 --> 00:23:51.625
that connection of lower
belly and upper abdominals

00:23:52.291 --> 00:23:54.542
coming in to the midline.
Coming to one.

00:23:56.291 --> 00:23:57.583
Okay?

00:23:57.583 --> 00:23:58.917
Inhale, look forward.

00:23:58.917 --> 00:24:00.417
Exhale, bend the elbows.

00:24:00.417 --> 00:24:01.834
Try to keep them hugging into

00:24:01.834 --> 00:24:04.125
the side body
just a bit as we send

00:24:04.125 --> 00:24:07.166
the gaze forward
halfway down we go.

00:24:07.166 --> 00:24:08.000
Press up.

00:24:09.166 --> 00:24:10.834
Here we go. Two more.

00:24:10.834 --> 00:24:12.375
Slowly lower halfway down.

00:24:13.083 --> 00:24:14.250
Inhale in.

00:24:14.250 --> 00:24:15.834
Exhale, press up.

00:24:15.834 --> 00:24:17.542
Just one more, that's it.
Inhale.

00:24:18.208 --> 00:24:19.417
Exhale.

00:24:19.417 --> 00:24:20.875
Inhale to lower.

00:24:22.417 --> 00:24:24.667
Pause and exhale to press up.

00:24:26.500 --> 00:24:28.125
Awesome work.

00:24:28.125 --> 00:24:29.792
From here walk the knees up.

00:24:29.792 --> 00:24:31.417
Cross the ankles if
they aren't already.

00:24:31.417 --> 00:24:33.208
Come through to Sukhasana.

00:24:33.208 --> 00:24:34.041
Ah.

00:24:35.917 --> 00:24:37.125
Stack your head over your heart,

00:24:37.125 --> 00:24:38.792
your heart over your pelvis.

00:24:41.959 --> 00:24:44.500
So today is the
day that we stamp,

00:24:45.417 --> 00:24:46.542
or remember.

00:24:47.458 --> 00:24:49.041
Stamp this process,

00:24:53.542 --> 00:24:56.083
with the intention
to just keep learning.

00:24:56.083 --> 00:24:57.792
Whatever happens if
you miss a day, it's okay.

00:24:57.792 --> 00:25:01.750
I always say you can do
the 30 days in 365 days.

00:25:03.000 --> 00:25:04.667
But if you're on a roll
let's keep it goin', right?

00:25:04.667 --> 00:25:05.417
We can do it.

00:25:06.291 --> 00:25:07.750
When you're ready
bring your hands together.

00:25:07.750 --> 00:25:10.166
We're gonna just create a
little bit of energy here.

00:25:10.166 --> 00:25:11.875
(hands rubbing)

00:25:11.875 --> 00:25:14.166
By rubbing the palms
together create a little heat.

00:25:15.625 --> 00:25:18.250
(hands rubbing)

00:25:18.250 --> 00:25:19.834
Yoga.

00:25:21.542 --> 00:25:25.041
A practice to live by, right?

00:25:25.041 --> 00:25:25.750
Live and learn.

00:25:25.750 --> 00:25:28.083
Each day we show up
we find something new.

00:25:30.333 --> 00:25:32.291
This opportunity to just be true

00:25:32.291 --> 00:25:35.959
to ourselves
each time we wake up.

00:25:35.959 --> 00:25:37.959
Easier said than done,
I know, but that's why

00:25:37.959 --> 00:25:39.542
we're here together
supporting one another.

00:25:39.542 --> 00:25:40.500
Love you so much.

00:25:40.500 --> 00:25:42.083
I'll see you tomorrow.

00:25:42.083 --> 00:25:43.333
We have an
amazing practice tomorrow

00:25:43.333 --> 00:25:45.750
but for now
ride the wave of your

00:25:45.750 --> 00:25:47.625
breath and have an amazing day.

00:25:47.625 --> 00:25:48.667
I love you.

00:25:48.667 --> 00:25:49.834
Namaste.

00:25:51.917 --> 00:25:55.959
(bright music)