WEBVTT

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- Howdy everyone,
and welcome to Dedicate

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your 30 day yoga journey.

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It's Day 20.

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Can you believe it?

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Today's practice is awesome.

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You're gonna
work up a little heat.

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Don't worry, don't panic,
I got your back.

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But I love this practice
at this point in the journey

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because this is really a
wonderful day to spiral in

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and go, "Why am I
doing this again?"

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And remember why you're here
and why this is important.

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So hop into something comfy

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and tap into your
true and authentic self.

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Let's get started.

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(bright music)

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Hi everyone.

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Okay, let's begin on all fours.

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Day 20, can you believe it?

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Holy moly we have 10 days left.

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Ah!

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You're amazing.
We are amazing.

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Let's begin.

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Alright, so we're right into it.

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Make sure today you
have a nice, wide base

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in your hands, not too narrow.

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So widen it up just a bit.

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Press into the tops of the
feet and let's rock and roll.

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Inhale, allow your
breath to lead the way.

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So inhale, drop the belly,
open your chest.

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Exhale, round through,
chin to chest.

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Warming up, put with
a little spinal flexion,

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but today's practice is

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a vinyasa inspired session.

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Not to torture you or push you

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but rather to help you

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lean away from mental chatter

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and trust your instincts.

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If you want to
move through your life

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in a way that
feels authentic and true

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you have to know
what that feels like.

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You have to identify with that.

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Also if you're a leader,

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an owner, a project manager,

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a caring human being, you
have to have that connection

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to your instincts and
your authenticity as well

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so that you can
be a good leader.

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And I absolutely believe
that the practice of yoga

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can help us with
all of these things.

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So check,

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you're already here,
you're already showin' up,

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doin' the work so
you're killin' it.

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Let's have some fun.

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Come back to Tabletop Position.

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Walk you hands forward,
curl the toes under.

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Think of today as a
approach to Downward Dog,

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this transition like a peel,

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like a momma bear is like,
well I don't know about a bear,

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but like a momma's peeling,
picking up her baby

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from its tail.

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(laughs)

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Downward Facing Dog.

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The image was in my head,

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but maybe it did land.

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Point is no hoisting or
jerking yourself around.

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We do that
plenty off the yoga mat.

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So on the yoga
mat it is of course,

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our opportunity
to check in and ask,

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"How am I moving?
How am I breathing?"

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"Am I going through the motions

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"or am I kind of
being true to myself?"

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Like, "I am kinda in a
funky mood today?

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"Am I peddling my feet out,

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"am I movin' my
tongue around in my mouth

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"or am I kind of numb?"

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And if numb is the answer,
darling friends I know,

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I know that that's real too.

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So we're just
checking in with what is.

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Mhmmm, mhmmm.

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Let's light up the core.

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Inhale, lift the heels.

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Lift the hip points up high.

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Navel draws up and in

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and we're gonna slowly
roll through the spine,

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come forward to plank.

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Yes, inhale in, exhale.

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Take it up and back,
reverse it, Downward Facing Dog.

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With your breath inhale,

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start with the navel drawing
up, hug the lower ribs in

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and last thing is
that we gaze forward Plank

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and then reverse it.

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Hollow through
the upper back body,

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pressing up and back,
Downward Facing Dog.

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You got this, do one
more with your breath.

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Getting stronger everyday,

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not just in the
body but in the mind

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and the relationship
between the two,

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Downward Facing Dog.

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Bend the knees,
inhale, look forward.

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We're gonna do Ragdoll today.

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Exhale, step one
foot and then the other.

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And it doesn't
have to be two steps.

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It can be as many
steps as you need,

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just one foot
and then the other,

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so really mindful with the feet.

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Inhale halfway lift,
find length. 

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Exhale to soften and fold.

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For this one bend
your knees generously

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so we roll up our, quite often.

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For this one today,
see if you can

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bend your knees generously

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and we're gonna pause here,

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just waking up the
muscles of the legs.

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So bend your knees, bend
your knees, bend you knees,

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get your center down low,
legs might be shaking here.

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We're pressing into all
four corners of the feet

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and when you meet
your appropriate edge,

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when you're legs are like,

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"Okay, I'm awake,"

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that's when we'll
roll it up to Mountain.

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Stand up nice and tall.

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Right away on your next
inhale send the fingertips out

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left to right, Texas T,
open your heart.

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Exhale, hands come
together, Anjali Mudra.

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Good, chin to chest,
reach behind,

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on a big breath in,
reach the fingertips up

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towards the ceiling or the sky,

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and exhale,
Forward Fold all the way down.

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Inhale, lift up halfway.

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Exhale to soften and fold.

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Root to rise here,
spread the fingertips,

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bend your knees
generously if you can.

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Strong legs
today as you power up.

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Inhale, reach for the sky.

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Exhale, hands to heart.

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Mmm, find that loop of energy,

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that connection as you lift
up through the front body,

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ground through the back body.

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I could give you
24 alignment cues here

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but instead if you just think
about your energetic body,

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you're lifting in places
where you can find lift

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and you're grounding in
places where you can ground,

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maybe in the fingers,
the elbows rather.

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You're gonna come into
alignment for your body.

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Because what's in alignment
for somebody else's body

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may not be what is
perfect alignment for your body.

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So we start to train ourselves
to kind of pay attention

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to these things on our own and
our home practicing blossoms.

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Okay, ready?
Here we go. Big breath in.

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Long breath out,
relax your shoulders.

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Take a second,
set a little intention.

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What do you want to lead
with here in your vinyasa?

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Love?

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Trust? 

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A clear mind?

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Clarity?

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 Maybe a bit of bravery?

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Breath?

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Take a second
to decide, to choose.

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Alright, let's giddy up.
Soft bend in the knees.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale halfway lift.

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Exhale release and
step the right foot back.

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Inhale, lower the back knee,

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reach the fingertips all
the way up, a big stretch.

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From here exhale,
anchor you navel to your spine

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as you straighten the front leg

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and slowly bring the
fingertips to the earth.

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Breathe in here.

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Breathe out, then
rolling through the left foot.

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Inhale, lift the back knee,
reach the right,

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excuse me, both
fingertips forward, up and back.

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Reaching the right heel
towards the back of your mat.

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Inhale in and exhale,
release it all the way down.

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From here
straighten the front leg,

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pull the left hip crease back.

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Lift your right heel,
Pyramid Variation.

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Both legs are straight,
take a deep breath in.

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And a long breath out.

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Beautiful, bend the front knee,

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bend the back knee, step the
back foot up to meet the front.

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Inhale halfway lift.

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Exhale soften and fold,
bend your knees.

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Start to wake up
the legs even more.

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Inhale, root to rise,
reach for the sky.

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Big breath, big stretch.

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Exhale, take it right
back down, Forward Fold.

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Inhale halfway lift,
find length.

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Tug the shoulders
away from the ears.

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Exhale, release and step the
left toes back all the way.

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Lower the back knee.

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Inhale, sweep the
fingertips forward, up and back.

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Big breath, big stretch.

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From here your
navel draws in and back

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and it's from here that we pull
the elbows, the wrists down,

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straighten the front leg,
fingertips come to the mat.

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One cycle of breath here,
in and out.

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Awesome, rolling
through the right foot

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dig into the right heel,

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come all the way through,

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lift the back
knee on a breath in,

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sweep the
fingertips forward, up and back.

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Strong legs, guys hold on
to your center, high lunge.

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Inhale, lift your chest.

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Exhale, rain it down,
soft and easy.

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Straighten the front leg

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by pulling the
right hip crease back.

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Left heel come up, up, up.

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So really exaggerate
that in the back foot.

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Pyramid Variation.

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Bow the head, one cycle
of breath here, in 

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and out.

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Great, bend the front knee,
bend the back knee.

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From you center,
from you midline,

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rock that back foot up to
meet the front, Forward Fold.

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Inhale halfway, lift, draw the
shoulders away from the ears.

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Create length.

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Exhale to soften and fold.

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Bend the knees generously.

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Get your bum, your hips
down low, wake up the legs,

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press through all four
corners of the feet.

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Root to rise here, inhale.

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Power through, press into
the earth, reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale halfway lift, lengthen.

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Exhale, soften and fold, bow.

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Great, bend the knees.

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Plant the palms,
step the right toes back.

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Step the left toes back.

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Inhale to look forward,
shift forward.

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Exhale to lower to the belly.

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Draw the shoulders
away from the ears.

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Hug the elbows
into the side body,

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press into the tops of
your feet and the pubic bone

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and inhale, rise up,
Bhujangasana.

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Exhale, slowly release.

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Curl the toes under,
lift the kneecaps,

00:10:59.875 --> 00:11:02.166
tone the quadriceps, inhale in.

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Exhale, press up to
Plank or Half Plank.

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When you get there,
keep you gaze down.

00:11:07.959 --> 00:11:10.166
Quietly whisper to yourself,
"I am strong."

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I am strong.

00:11:12.750 --> 00:11:15.291
Downward Facing Dog.
Send the hips up high and back,

00:11:15.291 --> 00:11:16.959
claw through the fingertips.

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One cycle of breath here, in

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and out.

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Anchor the left heel.

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Inhale, lift the
right leg up high.

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Exhale, shift forward, knee
to nose, only one of these.

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Inhale, kick it up,
right foot to the sky.

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Exhale, step it all the way up.

00:11:36.208 --> 00:11:38.750
Squeeze the inner
thighs together, high lunge.

00:11:38.750 --> 00:11:41.917
Inhale, sweep the
fingertips forward, up and back.

00:11:41.917 --> 00:11:44.667
Big breath here, big stretch.
You got it.

00:11:45.625 --> 00:11:47.458
Inhale, carve a
line with your nose.

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Look all the way up.

00:11:48.750 --> 00:11:53.125
Exhale, take up space as you
rotate, open up, Warrior II.

00:11:53.125 --> 00:11:55.166
Beautiful, inhale in here.

00:11:55.166 --> 00:11:57.375
Exhale, head over heart,
heart over pelvis,

00:11:57.375 --> 00:11:59.542
relax your shoulders down.

00:11:59.542 --> 00:12:02.542
Now inhale in, exhale,
bend your right elbow.

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Bring it to the
top of the right thigh.

00:12:04.625 --> 00:12:06.708
Then we're gonna take
the left fingertips forward,

00:12:06.708 --> 00:12:08.750
just in front of your face.

00:12:08.750 --> 00:12:11.250
Plug that shoulder in,
take a deep breath.

00:12:11.250 --> 00:12:13.458
Engage your left inner thigh.

00:12:13.458 --> 00:12:16.417
Then as if you were smoothing
your left palm on a surface,

00:12:16.417 --> 00:12:18.708
slowly send your left fingertips

00:12:18.708 --> 00:12:20.542
toward the front of your mat.

00:12:20.542 --> 00:12:23.583
Feel that connection from the
outer edge of the back foot

00:12:23.583 --> 00:12:25.250
through your left hip,
your left shoulder,

00:12:25.250 --> 00:12:27.166
your left wrist and beyond.

00:12:27.166 --> 00:12:29.500
Take a deep
breath in here, inhale.

00:12:29.500 --> 00:12:31.166
Exhale, check it out,
big move here,

00:12:31.166 --> 00:12:32.792
straighten through
the front leg.

00:12:32.792 --> 00:12:34.458
Reach it back, Reverse Triangle,

00:12:34.458 --> 00:12:37.542
right fingertips all
the way up and then back.

00:12:37.542 --> 00:12:39.667
Big breath here, inhale.

00:12:39.667 --> 00:12:43.125
Exhale, cartwheel all the way
back to your nice, low lunge.

00:12:44.250 --> 00:12:46.583
Plant the palms,
step the right toes back.

00:12:46.583 --> 00:12:47.875
Inhale to shift forward,

00:12:47.875 --> 00:12:49.625
keep the elbow
hugging into the side body

00:12:49.625 --> 00:12:52.708
as you slow and with
control lower to the belly.

00:12:52.708 --> 00:12:55.750
Find your foundation,
follow your breath.

00:12:55.750 --> 00:12:59.083
Inhale, Bhujangasana, Cobra.

00:12:59.083 --> 00:13:00.834
Exhale to release.

00:13:00.834 --> 00:13:04.000
Lift the kneecaps,
tone your quads, inhale in.

00:13:04.000 --> 00:13:08.041
Exhale, press up, power up,
Plank Pose or Half Plank.

00:13:08.041 --> 00:13:10.083
Gaze down, take all the wrinkles

00:13:10.083 --> 00:13:11.291
out of the back of your neck,

00:13:11.291 --> 00:13:12.834
hollow through
the upper back body

00:13:12.834 --> 00:13:14.792
and quietly whisper to yourself,

00:13:14.792 --> 00:13:15.875
"I am brave."

00:13:16.792 --> 00:13:18.583
I am brave.

00:13:18.583 --> 00:13:21.125
Hips up high and back,
Downward Facing Dog.

00:13:21.125 --> 00:13:23.583
Don't think, stay present.

00:13:25.625 --> 00:13:26.458
You're doing great.

00:13:26.458 --> 00:13:29.959
Anchor the right heel, inhale,
lift the left leg up high.

00:13:29.959 --> 00:13:31.875
Exhale, shift it forward,
knee to nose.

00:13:32.792 --> 00:13:34.041
Inhale, kick it up.

00:13:35.166 --> 00:13:36.917
Exhale, step it all the way up.

00:13:38.208 --> 00:13:40.834
Squeeze the inner thighs,
find your center first

00:13:40.834 --> 00:13:43.417
then when you're ready,
sweep the fingertips forward,

00:13:43.417 --> 00:13:46.458
up and back, high lunge.

00:13:46.458 --> 00:13:48.708
Head over heart,
heart over pelvis here.

00:13:48.708 --> 00:13:50.166
Carve a line with your nose.

00:13:50.166 --> 00:13:52.750
Look forward,
find that energetic lift

00:13:52.750 --> 00:13:54.750
through the front and that
grounding through the back.

00:13:54.750 --> 00:13:56.333
It'll help you find stability.

00:13:57.333 --> 00:13:59.708
Yes, then inhale,
reach a little higher.

00:13:59.708 --> 00:14:02.125
Exhale, take up space as
you open up to the right,

00:14:02.125 --> 00:14:04.041
Warrior II,
back toes turned in.

00:14:04.959 --> 00:14:07.375
Find your footing here,
drop your center down.

00:14:07.375 --> 00:14:10.000
Welcome that warmth,
that heat as you breathe in.

00:14:11.000 --> 00:14:12.959
Relax the shoulders
as you breathe out.

00:14:14.125 --> 00:14:16.834
Long neck, inhale in,

00:14:16.834 --> 00:14:18.291
Exhale, bend your left elbow,

00:14:18.291 --> 00:14:20.417
bring it to the
top of the left thigh,

00:14:20.417 --> 00:14:23.750
left femur or thigh
bone kind of hugging in here

00:14:23.750 --> 00:14:27.083
to support you, front
knee over front ankle.

00:14:27.083 --> 00:14:29.917
Then take your right fingertips
now in front of your face,

00:14:29.917 --> 00:14:31.458
plug that shoulder into socket

00:14:31.458 --> 00:14:34.458
and as if you were smoothing
your right hand on a counter,

00:14:34.458 --> 00:14:36.875
you're gonna smooth it
and take the right fingertips

00:14:36.875 --> 00:14:39.041
all the way up
towards the front of the mat.

00:14:39.041 --> 00:14:41.291
Careful not to
collapse on the left shoulder.

00:14:42.375 --> 00:14:44.083
Now feel that connection.

00:14:45.708 --> 00:14:47.291
Outer edge of the right foot

00:14:48.166 --> 00:14:49.875
to the right hip,
to the right shoulders

00:14:49.875 --> 00:14:52.417
as you spiral your
heart up towards the sky,

00:14:52.417 --> 00:14:53.875
take one more
deep breath in here.

00:14:53.875 --> 00:14:55.458
You're doing awesome.

00:14:55.458 --> 00:14:57.708
Then find the grace,
move from your center

00:14:57.708 --> 00:14:59.875
as you send your right
fingertips up and back,

00:14:59.875 --> 00:15:01.875
straighten through that left leg

00:15:01.875 --> 00:15:03.667
and we take it
to Reverse Triangle,

00:15:03.667 --> 00:15:05.917
left fingertips
up towards the sky

00:15:05.917 --> 00:15:07.667
and then maybe all the way back.

00:15:08.792 --> 00:15:10.333
Take a deep breath in.

00:15:11.208 --> 00:15:13.792
Follow your breath all the
way back down to your lunge.

00:15:13.792 --> 00:15:15.792
Big move.

00:15:15.792 --> 00:15:19.250
Beautiful. Plant the palms,
step the left toes back.

00:15:19.250 --> 00:15:21.542
Inhale the shift forward,
look forward.

00:15:21.542 --> 00:15:23.333
Exhale, lower to your belly.

00:15:24.250 --> 00:15:28.000
Inhale, Cobra, try to find
something new here Bhujangasana.

00:15:28.792 --> 00:15:32.250
And then exhale to
soften and release.

00:15:32.250 --> 00:15:36.834
From here press to all fours,
bring the big toes together.

00:15:36.834 --> 00:15:38.917
Open the knees as
wide as your yoga mat.

00:15:38.917 --> 00:15:40.667
Inhale to look forward

00:15:40.667 --> 00:15:42.917
and exhale to
send the hips back,

00:15:42.917 --> 00:15:45.417
Extended Child's Pose.

00:15:45.417 --> 00:15:48.166
Close your eyes, inhale in.

00:15:49.041 --> 00:15:51.291
And exhale to
relax your shoulders.

00:15:56.375 --> 00:15:58.208
Soften through your jaw.

00:16:00.542 --> 00:16:03.208
Give your thinking mind a
break here the best you can

00:16:03.208 --> 00:16:07.375
and listen to the
sound of that ocean breath.

00:16:21.166 --> 00:16:22.500
And we'll tuck the chin in

00:16:22.500 --> 00:16:26.000
and use the hands,
or your paws on the earth

00:16:26.000 --> 00:16:29.041
to slowly roll up
and you'll walk the knees

00:16:29.041 --> 00:16:30.625
in line with the hip points

00:16:30.625 --> 00:16:32.166
and lead with your heart,

00:16:32.166 --> 00:16:33.458
lift your heart all the way up

00:16:33.458 --> 00:16:35.875
as you come on to
the shins and the knees

00:16:35.875 --> 00:16:37.083
and right away if your knees

00:16:37.083 --> 00:16:40.458
start to have a
little chit chat,

00:16:40.458 --> 00:16:41.959
no problem, you
can just take your mat

00:16:41.959 --> 00:16:44.583
and double up on the mat
creating a little padding.

00:16:46.125 --> 00:16:47.917
Alright and then when you're set

00:16:47.917 --> 00:16:50.834
bring the palms together
and interlace the fingertips.

00:16:50.834 --> 00:16:53.208
Keep your index
finger pointing up and out.

00:16:54.125 --> 00:16:56.333
I call this Steeple Grip.

00:16:56.333 --> 00:16:58.166
So you'll take your Steeple Grip

00:16:58.166 --> 00:17:01.208
and send it forward kind
of like Charlie's Angels,

00:17:01.208 --> 00:17:03.208
elbow creases
up towards the sky,

00:17:03.208 --> 00:17:05.792
upper arm bones are
rotating down and out,

00:17:05.792 --> 00:17:08.625
that same spiral
we've been playing with.

00:17:08.625 --> 00:17:11.834
And then, because I find
this so much more beneficial,

00:17:11.834 --> 00:17:14.208
and loving, and transformational

00:17:14.208 --> 00:17:17.041
than a bunch of
relentless crunches,

00:17:17.041 --> 00:17:18.583
keep working on this contraction

00:17:18.583 --> 00:17:20.959
that we've been playing with
of bringing the low belly,

00:17:20.959 --> 00:17:22.792
lower abdominals in and up

00:17:22.792 --> 00:17:26.125
and the upper
abdominals down and in.

00:17:26.125 --> 00:17:29.458
So a coming
together of that third chakra

00:17:29.458 --> 00:17:31.917
which is all about like I am,

00:17:31.917 --> 00:17:36.542
I am strong, I am what I am.

00:17:37.125 --> 00:17:39.542
Alright, inhale, lift the chest.

00:17:39.542 --> 00:17:40.917
Here we go, exhale,

00:17:40.917 --> 00:17:43.083
navel draws in and we
find that contraction here.

00:17:43.083 --> 00:17:45.291
Do not move that back without
finding this contraction.

00:17:45.291 --> 00:17:48.083
Just lean back, way back.

00:17:48.083 --> 00:17:50.333
Great, inhale to come up.

00:17:50.333 --> 00:17:52.375
Exhale, slowly lean back.

00:17:53.208 --> 00:17:55.959
Inhale to come up,
targeting the abdominal wall.

00:17:55.959 --> 00:17:57.291
You are going to
feel this in your legs,

00:17:57.291 --> 00:17:58.834
strengthening the quads.

00:17:58.834 --> 00:18:00.792
Inhale, rise.

00:18:00.792 --> 00:18:02.417
Exhale, lean back.

00:18:03.041 --> 00:18:04.708
Inhale, to rise.

00:18:04.708 --> 00:18:05.917
Exhale, lean back.

00:18:06.917 --> 00:18:08.750
Inhale, rise.

00:18:08.750 --> 00:18:10.417
Exhale, lean back.

00:18:10.417 --> 00:18:12.542
One more time, inhale, rise.

00:18:12.542 --> 00:18:13.834
Exhale, lean back and hold.

00:18:13.834 --> 00:18:15.875
This is going
to help your Forearm Plank.

00:18:15.875 --> 00:18:17.375
If you want to get
upside down eventually

00:18:17.375 --> 00:18:18.291
this is gonna be great.

00:18:18.291 --> 00:18:20.625
Send your sits bones
towards the backs of you knees,

00:18:20.625 --> 00:18:22.583
just like we do in Bridge Pose.

00:18:22.583 --> 00:18:25.708
You're here for
three, two, and on the one,

00:18:25.708 --> 00:18:29.166
with control rise up,
release the hands,

00:18:29.166 --> 00:18:32.291
inhale, reach for the
sky just nice and easy

00:18:32.291 --> 00:18:34.667
and exhale, hands to heart.

00:18:34.667 --> 00:18:36.959
Great, we'll come to a nice,
comfortable seat.

00:18:36.959 --> 00:18:39.250
Take your time, come down.

00:18:39.250 --> 00:18:41.667
If you need to
shake the legs out

00:18:41.667 --> 00:18:43.291
don't forget this is your time,

00:18:43.291 --> 00:18:44.500
your practice.

00:18:49.041 --> 00:18:53.166
Your life to lead.

00:18:55.166 --> 00:18:58.875
Your precious life in
this one precious body.

00:18:58.875 --> 00:19:00.208
So how we move matters.

00:19:00.208 --> 00:19:04.500
Perhaps, and we
might think that our voice

00:19:04.500 --> 00:19:06.500
or our body doesn't matter,

00:19:09.750 --> 00:19:13.834
but sometimes the world reflects
back to us that it might.

00:19:13.834 --> 00:19:17.667
And so thank you so
much for taking the time

00:19:17.667 --> 00:19:21.083
to be with yourself,
and learn about yourself,

00:19:21.083 --> 00:19:22.792
and work with your body,
and with your breath

00:19:22.792 --> 00:19:24.625
so that you can be
the best version of you

00:19:24.625 --> 00:19:28.041
and find your
meaningful contribution

00:19:28.041 --> 00:19:30.375
to society and
serve others of the world.

00:19:31.375 --> 00:19:32.625
You rock!

00:19:32.625 --> 00:19:35.667
Let's bring the palms together,
thumbs up to third eye.

00:19:35.667 --> 00:19:37.250
Take a deep breath in,

00:19:39.166 --> 00:19:40.792
and we'll close it

00:19:40.792 --> 00:19:44.625
by bowing the chin to
the chest and whispering,

00:19:46.041 --> 00:19:47.166
Namaste.

00:19:50.208 --> 00:19:53.041
(bright music)