WEBVTT

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- Hi everyone!
Welcome to Dedicate,

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your 30 day yoga journey.

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It's Day 26 and today's
practice invites you to drop the

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struggle, drop anything
that's no longer serving you and

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drop it like it's hot.

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(bright music)

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Okay pals, let's begin
standing at the top of the mat.

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Feet hip width apart,
hands on the waistline.

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Take a deep breath
in and as you exhale,

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drop your shoulders down away
from your ears. (chuckles)

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And as you drop your shoulders
down away from the ears you

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might start to find soft,
easy movement in the head,

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with the head.

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For the neck maybe draw small
circles with the nose one way

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and then the other.

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Just kind of letting go.

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Dropping any tension that you
might have cultivated

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in the neck or the shoulders.

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And trying to stay aware of this
part of the body throughout the

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rest of today's practice.

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And beyond.

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Now drop your breath
down into your belly.

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Think of that
directional breath.

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As you inhale you
fill the belly with air.

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And as you exhale an opportunity

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to just land here
in your practice.

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Way to show up!

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We're gonna have some fun today.

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So you're gonna inhale in, shift
your weight to your right foot.

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And nice and easy just send
your left toes back just a bit.

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Then you're going to come on to
the top of your left foot and if

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you're not getting a pretty good
stretch in the front of your

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left foot, left ankle just
step it back a little more.

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We'll find this lift
up through the front,

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this grounding through the back.

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And today's practice is
a myriad of loving invitations

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to drop the struggle.

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I'm like, "What does
that metaphor mean and

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"what could it mean
for you right now?"

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Maybe drop any expectations.

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Drop any preconceptions,

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any ideas of how you think
the practice should go.

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How you think
your day should go.

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How you think a
certain conversation should go.

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How you think
your life should go.

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Right, so it's open mind.

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Inhale.

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Exhale, release.

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Shift your weight
to your left foot.

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We'll do the same
thing on the other side.

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So nice and easy
slide your right toes back.

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Then we'll come on to the top
of the right foot and find that

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loop of energy just
stretching through the front of

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the right foot,
the front of the right ankle.

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And again just considering
that theme as you breathe deep.

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In the end, what could you drop?

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What could you just leave on the
mat today that maybe you've been

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carrying around that
you just don't need anymore?

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Okay, take a deep breath in.

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Long breath out.

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Then we'll release it.
Hey buddy! (laughs)

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And nice and easy,
take a deep breath in,

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lift your heart up
towards the sky

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and then exhale send
your fingertips down.

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Quiet Mountain.

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Close your eyes.
Observe the breath.

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Excellent.

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Then inhale, reach for the sky.

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Big breath, big stretch.

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Grab your right wrist with your
left hand and you're going to

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give it a gentle pull.

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Just to kind of taking a day
off the wrists, off the hands.

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You're gonna massage the forearm
as you pull all the way up.

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And then from here
we're gonna bend the knees.

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Slide the right toes,
take it around behind

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the left ankle and we stretch.

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Look at Benji's
Downward Dog everyone.

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Alright, take one
more breath here.

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You're doing great.

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And then slowly come
back to center, check it out.

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You're going to come back to
center by hugging the right knee

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all the way up and in,
hands come down to the heart.

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No worries if
it's not super smooth.

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This is your first time doing
this, just in the moment.

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Inhale in, exhale,
cross your right ankle over

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the top of your left thigh.

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And we're going to
sink down into that hip

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by bending your standing leg.

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If this is not available to you
can do this with your right toes

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on the ground and
still get that same opening.

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Breathing, breathing.

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Everyone keep
your right toes active.

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Breathing deep here.

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If you need to
go a little deeper,

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send the fingertips all
the way down but be mindful.

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Breathing deep.

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Cool, then slowly roll it up.

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We'll unravel.
Come back to our Quiet Mountain.

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Take a deep breath in.

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On the exhale send
the fingertips down.

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Stand up nice and tall.

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On your next inhale,
sweep the fingertips

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all the way up towards the sky.

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Then we'll take the
right hand to the left wrist,

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give it a good pull.

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So you want to lift and
lengthen, lengthen, lengthen.

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So good for the wrist here
and then think up and over

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as you send it to the right.

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South bend in the knees and
slowly send your left toes

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behind your right ankle.

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Then play here breathing.

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Soften the skin
to the forehead here.

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Inhale in.

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And then exhale,
melt it back to center.

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Fingertips reach up,
palms come together.

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We lift the left knee

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as you slide the hands
back down to the heart.

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Good, then cross the
left ankle over the right.

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Inhale in and exhale,
slow and with control,

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you're going to sink back
nice and slow bending the knees.

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Just give it your best shot.

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Breathing deep.

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And again, we can
keep the toes on the earth.

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Moving here,
breathing into the back body.

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If you need a little more
fingertips come to the ground.

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We're breathing deep.

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Alright then slowly,
best you can with control,

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make your way back up.

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We'll come to meet
in a Quiet Mountain.

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Right away, inhale,
reach the fingertips up.

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And exhale, hands release
gently down at your sides.

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Take a deep breath in.

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Exhale, drop the
shoulders away from the ears.

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Just take a moment to observe.

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You've come a long
way in your practice.

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Come back to the present moment.

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You can open your eyes if you've
closed them and we're going to

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step the feet a little bit wide.

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Toes turn out just a
little bit, not too much.

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Then when you're ready,
here we go.

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Time to drop it like it's hot.
You knew it was coming, right?

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Here we go, send the sits
bones, back fingertips forward.

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So you can do this at any
level you feel comfortable.

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You can drop it real low or
if you're new to this shape,

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take your time,
just drop your center down

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a little bit in space.

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What we're wanting to do
here is just like in Chair Pose

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counterbalance,
sending our hips back,

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our sits bones back by
reaching the fingertips forward.

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Now all of this glorious work
we've done in the front body,

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the abdominal wall
drawing the navel in,

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lifting the pelvic floor,
drawing the shoulder blades

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together just this
beautiful awareness of Dunda,

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of spine is gonna help you here.

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So just take a second.

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The legs are
starting to light up.

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Beautiful, inhale in.

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Exhale, straighten the legs,
drop the fingertips,

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lift your chest to the sky.

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Beautiful, exhale, relax
the shoulders and here we go.

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We're gonna inhale to lower.

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Drop the hips back,
fingertips forward.

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Exhale to lift,
squeeze the buns.

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Inhale, send it back.

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Exhale, squeeze and lift.

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Inhale, send it back.

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Working to keep the
knees over the ankles.

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Just let that be your guide
even if it doesn't happen

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and then keep it going
with the breath.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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Exhale to lift.

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Inhale to the lower.

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Exhale to lift.

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Keep it going.
Dig into your heels.

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Even lift the
toes to test this out.

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Keep going.

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Beautiful and the next
time you send your hips back,

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stay there, hold.

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Palms up or palms
together at your heart.

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Breathe deep here,
send the hips back.

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You got this.

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We're breathing here.

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We're staying soft in the face.

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Inhale in, exhale,
drop it half an inch more.

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Beautiful, beautiful.

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Inhale in, exhale
drop at half an inch more.

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Once more, inhale in,
drop it half an inch more

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and then rise up, inhale,
reach for the sky.

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Straighten your legs and
exhale, fingertips drop down,

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Mountain Pose.
Pause here, observe your breath.

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You did that.

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Whatever just happened.
You did that. Amazing work.

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Okay, without looking
down bring the feet together,

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really together,
hold on to your magic.

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Squeeze the legs.

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Inhale, reach for the sky.

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Exhale, drop it down
with control, Forward Fold.

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Inhale, halfway lift.

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Find the joy, find that ease,
the softness.

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And exhale, bow.

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Plant the palms, inhale to step
or hop it back, strong Plank.

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Exhale to lower to the belly.

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Inhale to find your
Cobra or Upward Facing Dog.

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Hi, buddy!

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Or your real dog
doing Downward Dog.

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We'll meet in
Downward Facing Dog.

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Take your time.

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Here we go.

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Inhale, lift the
right leg up high.

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Exhale, shift it forward,
knee to nose.

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Strong and steady.

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Inhale, kick the right foot up.

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Exhale, right knee
to right elbow.

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This time gaze forward.

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Beautiful,
claw through the fingertips.

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Inhale, kick the right foot up.

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Exhale, cross it over,
strong and steady,

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right knee to left elbow,
gaze forward.

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Shoulders are over the wrists.

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Beautiful, then kick it up,
right leg to the sky.

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And exhale, step it
all the way through.

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Lower the back knee.

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Bring your right hand around

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toward the left side of the mat.

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Breathe here three breaths.

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In and out, in and out,
in and out.

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From here, reach
the left heel back,

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lift the back knee.

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Inhale, reach the
right fingertips forward.

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You're gonna turn your right
toes out and then continue to

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draw a big horizon line all
the way up and around and back

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towards the back edge of your
mat as you come on to the outer

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edge of your left foot.

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Drop the hips down to the earth.

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Inhale, reach the
right fingertips up,

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rewind, come all the
way back to your lunge.

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Horizon lunge, we got this.

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Inhale, reach it forward.

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Take it up, drop the hips
down and then around and back.

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And if this is your first time
doing this just take your time.

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Inhale, reach it
all the way up and back.

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We're gonna do one
more with your breath.

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Again, right toes turn out.

00:11:59.625 --> 00:12:03.125
We reach right fingertips
forward, up and back.

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We breathe deep.
We keep the feet bright here.

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We drop the hips, feel that
beautiful IT band stretch and

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then take it all the
way up and around and back.

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Beautiful.

00:12:13.250 --> 00:12:15.208
From here,
walk the right foot in,

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plant the palms.

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Step the right toes back.

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You can go right into a Child's
Pose here or Belly to Cobra

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or Chaturanga to Up Dog.

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We'll meet in
Downward Facing Dog.

00:12:30.583 --> 00:12:32.667
Take a deep breath
in when you get there.

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And a long breath out.

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We're gonna do the same little
ditty on the other side and then

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we're gonna drop it way
down low and cool it off.

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Anchor the right heel, inhale,
lift the left leg up high.

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Exhale, knee to nose.

00:12:48.375 --> 00:12:50.917
Inhale, kick it up.
Claw through the fingertips.

00:12:50.917 --> 00:12:53.708
Exhale, left knee to
left elbow, look forward.

00:12:54.792 --> 00:12:57.458
Inhale, kick it up, last one,
you got this.

00:12:57.458 --> 00:13:01.000
Cross it over, gaze forward,
shoulders over the wrists.

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Left knee kisses right elbow.

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Good, then inhale,
kick it up, last time.

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Exhale, step it all the way up.

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Lower the right knee.

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Bring your left hand around,
breathe deep.

00:13:15.917 --> 00:13:18.041
So soften your gaze down or

00:13:18.041 --> 00:13:20.041
close your eyes
here for three breaths.

00:13:22.250 --> 00:13:24.542
Just notice what's going on.

00:13:30.458 --> 00:13:31.875
Alrighty.

00:13:34.000 --> 00:13:35.500
Last bit.

00:13:35.500 --> 00:13:37.125
Creating a full body experience.

00:13:37.125 --> 00:13:38.708
Send your left
fingertips forward as you

00:13:38.708 --> 00:13:40.875
turn the left toes out.

00:13:40.875 --> 00:13:43.458
Then nice and easy, we got this
You gotta connect to your core.

00:13:43.458 --> 00:13:45.792
So we did that core warmup,
the legs are strong.

00:13:45.792 --> 00:13:46.708
Draw your navel in,

00:13:46.708 --> 00:13:49.208
send the left fingertips
forward, up and back.

00:13:49.208 --> 00:13:51.875
You're gonna rotate on to the
outer edge of your back foot.

00:13:51.875 --> 00:13:53.125
Benji!

00:13:53.125 --> 00:13:55.208
Drop your hips down.

00:13:55.208 --> 00:13:57.917
Oh, and then inhale
bring it all the way back up.

00:13:59.583 --> 00:14:01.417
Beautiful, reset.

00:14:01.417 --> 00:14:02.792
When you're ready
follow your breath.

00:14:02.792 --> 00:14:04.708
Inhale, reach it up.

00:14:04.708 --> 00:14:07.834
Draw a big horizon line
forward, up and back

00:14:07.834 --> 00:14:09.792
as you drop the hips.

00:14:09.792 --> 00:14:12.333
Bring it up, beautiful,
follow your breath.

00:14:12.333 --> 00:14:13.834
One more round, you got it.

00:14:13.834 --> 00:14:17.208
Inhale, reaching forward,
up and back.

00:14:19.375 --> 00:14:21.417
Nice, inhale,
take it all the way up.

00:14:22.750 --> 00:14:24.458
Frame your left
foot with your hands.

00:14:24.458 --> 00:14:27.959
Plant the palms, step it back,
straight to Downward Facing Dog.

00:14:28.917 --> 00:14:30.875
Inhale lots of love in.

00:14:30.875 --> 00:14:33.333
And exhale lots of love
out as you slowly

00:14:33.333 --> 00:14:34.834
lower the knees to the earth.

00:14:35.875 --> 00:14:38.083
From here draw your
right knee all the way up

00:14:38.083 --> 00:14:39.667
in towards your chest
and then you're gonna

00:14:39.667 --> 00:14:42.750
cross your right leg
over your left here.

00:14:42.750 --> 00:14:45.333
Peek at me if you
need to for a little demo.

00:14:45.333 --> 00:14:48.917
We're coming into Cow
Legs or Gomukhasan Legs.

00:14:48.917 --> 00:14:53.375
So I find that coming in to this
from Tabletop is a little bit

00:14:53.375 --> 00:14:55.834
easier than already seated so

00:14:55.834 --> 00:14:58.333
you'll wanna give
it your best shot.

00:14:58.333 --> 00:14:59.834
Breathe deep.

00:14:59.834 --> 00:15:03.125
Inhale in and as you
exhale send your hips back,

00:15:03.125 --> 00:15:05.625
bright in the feet
so spread your toes.

00:15:05.625 --> 00:15:06.917
And we'll slowly roll up

00:15:06.917 --> 00:15:09.375
stacking head over heart,
heart over pelvis.

00:15:09.375 --> 00:15:11.792
If you feel any pressure
or pain in the knees then

00:15:11.792 --> 00:15:13.750
we're just gonna come
to a cross-legged seat.

00:15:15.417 --> 00:15:17.000
Breathe deep here.

00:15:18.166 --> 00:15:21.291
Today's practice a
little more pretzel-y than most.

00:15:22.542 --> 00:15:23.250
Most.

00:15:24.834 --> 00:15:30.708
So just notice, can you use this
practice to drop the struggle,

00:15:30.708 --> 00:15:32.625
do your best, adapt.

00:15:32.625 --> 00:15:35.625
Nothing more
empowering than modifying.

00:15:37.000 --> 00:15:38.041
So take a deep breath in.

00:15:38.041 --> 00:15:42.000
Hands can come to the soles of
the feet or hands to the heart.

00:15:42.000 --> 00:15:43.625
If you're looking for
something a little bit deeper,

00:15:43.625 --> 00:15:45.875
take a deep breath in,
lift your chest.

00:15:45.875 --> 00:15:49.792
And exhale, send your
heart forward, bow forward.

00:15:49.792 --> 00:15:51.166
Find what feels good.

00:16:02.792 --> 00:16:06.750
Alrighty, listen
carefully my darling friend.

00:16:06.750 --> 00:16:08.750
You're gonna slowly roll up.

00:16:10.583 --> 00:16:13.542
Nice and easy, we're just
gonna have a little fun here.

00:16:13.542 --> 00:16:15.291
We're gonna
keep the feet bright.

00:16:15.291 --> 00:16:17.917
When I say keep the feet
bright I just mean energy.

00:16:17.917 --> 00:16:20.542
Like light, there's
some light in the toes.

00:16:20.542 --> 00:16:22.708
That's just to
protect your joints

00:16:22.708 --> 00:16:24.708
and we're gonna use
our center to guide the way.

00:16:24.708 --> 00:16:27.625
So inhale in, center's
gonna turn to the left.

00:16:28.542 --> 00:16:29.959
Hands are gonna come to the mat.

00:16:29.959 --> 00:16:31.333
Feet stay bright.

00:16:31.333 --> 00:16:33.208
I'm gonna keep my
feet where they are.

00:16:33.208 --> 00:16:35.834
Keep your feet where
they are on your mat.

00:16:35.834 --> 00:16:39.333
And you're gonna
slowly lift your center,

00:16:39.333 --> 00:16:40.917
butt's up, come
all the way through.

00:16:40.917 --> 00:16:43.458
Keep your feet where they are,
keep your feet where they are

00:16:43.458 --> 00:16:45.500
and drop it like it's hot.

00:16:48.083 --> 00:16:50.834
If you like you
can come forward here.

00:16:50.834 --> 00:16:52.959
Recreate that Tabletop
just so you can get

00:16:52.959 --> 00:16:55.875
the knees somewhat
close together.

00:16:55.875 --> 00:16:59.166
And just honor your
body wherever your are.

00:17:00.333 --> 00:17:02.500
And if you're in cross-legged,
breathe deep.

00:17:02.500 --> 00:17:05.500
Maybe some gentle twists,
one side and then the other or

00:17:05.500 --> 00:17:07.041
Reclined Pigeon.

00:17:08.208 --> 00:17:10.250
Okay, here we are
on the other side.

00:17:11.291 --> 00:17:13.708
A wonderful way to drop (laughs)

00:17:13.708 --> 00:17:16.750
your expectations is to do a hip

00:17:16.750 --> 00:17:18.583
opener on one side and
then do it on the other

00:17:18.583 --> 00:17:19.667
'cause it's always different.

00:17:20.333 --> 00:17:22.667
So let this one be different.

00:17:22.667 --> 00:17:23.875
Breathe deep.

00:17:25.667 --> 00:17:28.667
Maybe you explore by taking
the heart and the head forward.

00:17:49.250 --> 00:17:51.625
And then slowly
following your breath

00:17:53.083 --> 00:17:55.875
to come back up nice and slow.

00:17:55.875 --> 00:17:58.166
Keep a brightness
in the toes and the feet

00:17:58.166 --> 00:18:00.125
as you slowly unravel.

00:18:03.125 --> 00:18:04.625
Come into the
center of your mat,

00:18:04.625 --> 00:18:05.875
bring your feet wide.

00:18:05.875 --> 00:18:08.208
Knees are gonna fall together.

00:18:08.208 --> 00:18:10.125
Internal rotation of the
hips and you'll just come

00:18:10.125 --> 00:18:11.792
on to your elbows first.

00:18:13.542 --> 00:18:16.417
Elbows and then on to your back.

00:18:19.667 --> 00:18:21.333
Soften through the
bowl of the pelvis.

00:18:21.333 --> 00:18:23.166
Let your arms come gently

00:18:24.959 --> 00:18:27.000
to rest at your sides.

00:18:34.000 --> 00:18:36.917
And take a moment
here to close your eyes.

00:18:40.250 --> 00:18:42.708
And relax everything,
drop everything.

00:18:43.875 --> 00:18:47.166
Drop the mask,
drop the struggle,

00:18:47.166 --> 00:18:49.875
drop the desire to
try to figure it out.

00:18:52.083 --> 00:18:54.708
If you're mad at me 'cause some
of the postures today just think

00:18:54.708 --> 00:18:58.041
we didn't do hip
dips on drop day.

00:18:58.041 --> 00:19:00.625
So a silver lining,
the optimism.

00:19:02.041 --> 00:19:04.834
All jokes aside, take a big
inhale and if there's anything

00:19:04.834 --> 00:19:07.708
you've been carrying around that
you perhaps don't need anymore

00:19:08.917 --> 00:19:10.834
let's consciously
choose right now to let it go.

00:19:14.458 --> 00:19:16.375
When you're
ready walk the feet in,

00:19:16.375 --> 00:19:20.291
send the legs out long,
Shavasana.

00:19:23.959 --> 00:19:25.792
A total surrender.

00:19:27.792 --> 00:19:30.166
A practice of dropping,

00:19:31.875 --> 00:19:34.959
surrendering to that
which we cannot control.

00:19:38.625 --> 00:19:41.000
Let your breath
return to a natural flow,

00:19:41.000 --> 00:19:42.625
a natural rhythm.

00:19:59.208 --> 00:20:02.708
Day 26, the home stretch.

00:20:08.708 --> 00:20:11.083
When you're ready,
slowly bring the hands together.

00:20:11.083 --> 00:20:12.792
Thumbs up to the third eye.

00:20:14.166 --> 00:20:16.417
And we take a
second here to reconnect,

00:20:16.417 --> 00:20:18.417
recommit to this practice.

00:20:21.917 --> 00:20:27.166
Drop any ideas that it might not
happen or we don't have time.

00:20:30.583 --> 00:20:32.000
Simply choose to do your best.

00:20:32.000 --> 00:20:33.041
Show up 

00:20:34.750 --> 00:20:36.333
fully whenever you can.

00:20:37.667 --> 00:20:38.625
You're doing great.

00:20:39.500 --> 00:20:41.250
I hope to see you tomorrow.

00:20:41.250 --> 00:20:42.542
Love you so much.

00:20:43.708 --> 00:20:45.375
Take good care.

00:20:45.375 --> 00:20:46.834
Namaste.

00:20:48.000 --> 00:20:51.000
(bright music)