WEBVTT

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- What's up everyone,
and welcome to Dedicate,

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your 30 day yoga journey.

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You guys we're doing this.

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It's Day 9, Week 2
and for today's practice

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we're focusing on
the divine within.

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Let's get started.

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(bright music)

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Alrighty, my darling friends,
let's begin on all fours today.

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Right away start to
notice how you feel as

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you set up your foundation.

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Start to tune into your breath.

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And today's session invites us

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to connect to our higher self,

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whatever that means to you.

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To me it just means an
invitation to really notice what

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it feels like to be you today.

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Your highest self
being perhaps your true self.

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So practically speaking as we
begin with Cat-Cow today see if

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you can focus on
just being in the gesture

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rather than doing
the gesture. Right?

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This idea of being verse
doing so here we go right away.

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You know the drill.

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Try to find something new.

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Go ahead and move with
the rhythm of your breath.

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Slowly easing
into today's practice

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but also just allowing

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for whatever you brought
with you on the mat to be.

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Letting go of this
idea that you have

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to do anything in particular.

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Letting go of the expectation
for today's practice.

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And snuggling
up with the divine

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or your highest self,
your higher self.

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Sweet. Then we'll come
back to neutral spine.

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Curl the toes under,
walk the hands out just a bit.

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Set yourself up here.

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Upper arm bones rotate out.

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Elbow creases aimed towards
the front edge of your mat.

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Again, we're gonna curl the toes
under if you haven't already and

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we're gonna peel the tailbone
up nice and slow coming to your

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Downward Dog with a mindfulness.

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So a lot of times we
make that transition,

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boom, Downward Dog,
my brain knows what that is.

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We kind of miss the beautiful
experience of checking in with

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the body as you lift up high.

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Again, 

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just inviting all
parts to be present today.

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The mind,
the body and the breath.

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When we work in this way we
begin to kind of give ourselves

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permission to move in a way that
feels good so just notice if

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you're holding here in Down
Dog or waiting for the next cue.

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Can you soften it up?

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Can you start to notice what it
feels like to be alive today?

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And then we'll take
one more breath here.

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You got it.

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And then slow descent of
the knees back to the earth,

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cross one ankle over the other
and you're going to come all the

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way through to a
comfortable seat.

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Bring your hands
to your belly here.

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Sit up nice and tall.

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Use your inhale
to find expansion.

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Yes, and then
use your exhale to,

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(clears throat) excuse me,
relax the shoulders down.

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So integrating a little
pranayama technique today called

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Kapalabhati Breath
to help you get

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high naturally and just to

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celebrate this relationship and
this willingness to connect or

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reconnect with
your highest self,

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whatever that means to you.

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Again, a little different
interpretation for everyone and

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that's how it should be.

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So we have a foundations video
on this pranayama if you want to

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check it out after class,
go a little deeper

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but for now just hang with me.

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So let's start by taking
a full diaphragmatic breath in

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and then as you breathe out

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just feel your navel
kind of draw in,

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just a bit, in towards
the center of your being.

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And one more time,
just like that.

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See if you can
breathe into your hands

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this full belly balloon breath.

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And then actively
drawing the navel in toward

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the center as you breathe out.

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Great.

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Now we're just going to
essentially speed that up.

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We also call this the breath of
fire or I love it also has this

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fun name called
Skull Shining Breath.

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Huh?

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Just think some people
are already at work right now

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and you get to do
Skull Shining Breath.

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So perspective, right?
Here we go.

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The inhale is passive.

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The exhale is
sharp and intentional.

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So we're gonna speed
that up so it's inhaling in,

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exhale out through the
nose sharp and intentional.

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Let's give it another try.
Big inhale.

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Exhale, sharp and intentional.

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Beautiful.
One more time. Inhale.

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And exhale.

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Beautiful.
Now we're going to speed it up.

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Tendency here, particularly if
you're new to this pranayama,

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is we're going to start
doing this cool dance move,

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which is awesome.

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Maybe not so cool.

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So see if you can use
your toolkit thus far,

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this breath control of
expansion through the torso

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instead of
lifting the shoulders.

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And we'll keep it going
in a nice little rhythm

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that I'll help you keep.

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If you ever need
to pause, of course,

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at any moment, please do.

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And remember, this is
all about process

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not the product, so lean in.

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Notice how you feel afterwards.

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I'll guide you.

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And let's have some fun,
breath of fire.

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Here you go, Kapalabhati.

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Inhaling in for nothing first.

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Emptying it out.

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Hands on the belly to guide you.
Inhale to begin.

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(repeated sharp exhalations)

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Keep it going.

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Inhale is passive,
exhale is sharp and intentional.

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(repeated sharp exhalations)

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Keep it going.

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Relax the skin of the face,
soften through the forehead,

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keep your shoulders relaxed.
You're doing great.

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(repeated sharp exhalations)

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Now, big inhale.

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Great work.

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Exhale, hands come
to the knees or thighs.

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Let everything go and
just pause and notice.

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Observe.

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Nobody's watching.

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Part the lips, open the jaw.

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If I can do it on YouTube,
you can do it at home.

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Ah. 

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Excelente.

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Then open the eyes
if they're closed

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and let's make
our way back to all fours.

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I'm quite surprised Benji
didn't come up for Kapalabhati.

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If you have a pet at home
they probably did because pets

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particularly dogs
love Kapalabhati Breath.

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Okay, maybe Benji is like,
"I'm used to it now, Mom."

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Tabletop Position.

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Here we go.
Clawing through the fingertips.

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We're gonna kick
the right leg out,

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just the right leg.
Dial the right toes down.

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On your next inhale, lift
the left fingertips forward.

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Left thumb up or left pinky
down if you're doing like a hang

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loose and then spread
the fingertips wide as if

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you're gonna
shake someone's hand.

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Then plug the left shoulder
in, take a deep breath in.

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Spread energy through
the fingers and toes and then

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exhale, knee to nose,
round everything through.

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Twice more. Inhale, 

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radiating energy through
the fingers and toes.

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Exhale, rounding through.

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With the breath, inhale, extend.

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Exhale, navel draws up and in,
sharp exhale out.

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Then switch, release.

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Kicking the left foot out,
right hand forward.

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Same thing, plugging
the right shoulder in.

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Reaching to shake hands,
maybe with your higher self.

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You want to reconnect.

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Bring that best and
beautiful you back in

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to this present moment.

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Inhale, spread the fingers,
spread the toes.

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Exhale, rounding through.

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Nurturing the spine here.

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Inhale, pressing
away from your yoga mat.

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Exhale, rounding through.

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Once more, inhale.

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Find length.

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Exhale, contract.

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Awesome. Tabletop.

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Take a big loving inhale in.

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Exhale, curl the toes under.

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Send it up and back,
Downward Dog.

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Inhale in through the nose.

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Exhale out through the mouth.

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Give your thinking
mind a break here.

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Inhale in 

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and empty it out.

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Beautiful.
Bend the knees, look forward,

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baby steps to
the top of the mat.

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Nice and slow.

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Stretching through
the fascia of the foot.

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Paying attention
to the Achilles.

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I feel like the transition from
the back of the mat to the front

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of the mat is a beautiful and a
humbling one so embrace that.

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No need to skip
over it or try to hide.

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Find the humility and
I'll meet you in Forward Fold.

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Take a couple moments here to
find what feels good whether

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it's sending an obsessive amount
of awareness to your sweet feet

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or drawing
energy from the arches.

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Maybe clasping opposite
elbow with opposite hand.

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Maybe forgiving someone
or letting something go.

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Maybe that someone is yourself.

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Oh.

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Release the fingertips and
let's roll it up nice and slow.

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Enjoy this move.
Enjoy the ride.

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As you come up into
your quiet Mountain,

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remember this is an opportunity
to ground and listen.

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So if you need to do
any extra movements here,

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you can, but always remember

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this is a great
place to just connect.

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And of course, right, we can
find this off the mat as well.

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Wherever we are
grounding through the feet.

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Just bringing our
awareness and intention 

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together in the moment.

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Great, then I'll invite you to

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spread the fingertips
super wide here.

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We're gonna interlace the
fingertips behind the tail.

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Again, knuckles down and
away like we've been doing

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but see if you can
find something new.

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Maybe there's a little more
space here after you've been

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practicing for a week.

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Find that loop of energy,

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that support system
that comes from within.

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It doesn't come
from anywhere else.

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It comes from within, as you
lift up through the front body,

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ground through the back body.

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And then any soft, easy movement
here that feels good in the neck

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go ahead and take it.

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Notice if you're
clenching in the toes here.

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Completely normal.

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Just sending some
awareness back down to the feet.

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Awesome, then we'll
release the fingertips,

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soft bend in the knees.

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Inhale to reach for the sky.

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Exhale, rain it all the
way down, Forward Fold.

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Inhale, lifts you
up halfway, your version.

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Exhale with
intention Forward Fold.

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Bend the knees, plant the palms.

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Step the right foot back,
step the left foot back.

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You're gonna press away
from your yoga mat here.

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Option to lower the knees.

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If you want you
can even cross the ankles

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just for some fun style points.

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Everyone, we want to find
length from crown to tail.

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This connection through the
bottom and the top of the spine.

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Then look forward just slightly.

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Shoulders draw
away from the ears,

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navel draws in, inhale.

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Exhale just halfway lower,
halfway, just halfway.

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Beautiful, inhale to press up.

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Exhale out.

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On your next
inhale, lower halfway

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and then exhale press back up.

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You got it.

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Inhale, lower halfway,
keep your gaze forward.

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Exhale, press back up.
Just one more, you got this.

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Inhale, lower halfway,
gazing forward

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and exhale press back up.

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Awesome, make your way
to Downward Facing Dog.

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Nice cleansing breath
here in through the nose.

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Out through the mouth.
Shake the head a little.

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Melt your heart
towards your knees.

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Sweet, then claw
through the fingertips,

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engage, and inhale
lift the right leg up high.

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Exhale, shift forward,
knee to nose.

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Beautiful, inhale, kick it up.

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Exhale, this time shift forward
right knee to right elbow.

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You can always do this with
the left knee on the ground.

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Inhale, kick it up,
Three-Legged Dog.

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Exhale, cross it over.

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Right knee to left elbow.
Gaze is forward.

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Inhale, kick it up.

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Exhale, step it all the way up.

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Lower the back knee.

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Inhale to reach for the sky,
nice Crescent Lunge.

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Sinking the hips forward.

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And exhale to
melt down and back.

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Pull the right hip crease back,

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flex your right toes
towards your face.

00:14:22.375 --> 00:14:24.125
Take a big breath in.

00:14:24.125 --> 00:14:26.125
Fill your body with air.

00:14:26.125 --> 00:14:28.500
And then exhale,
rolling all the way through.

00:14:28.500 --> 00:14:31.208
Beautiful.
You're gonna lift the back knee.

00:14:31.208 --> 00:14:33.625
We're gonna squeeze
inner thighs to the midline.

00:14:33.625 --> 00:14:36.542
We're gonna slowly reach
fingertips forward, up and back.

00:14:36.542 --> 00:14:38.208
Moving slow so
we can really feel

00:14:38.208 --> 00:14:40.333
that connection from within.

00:14:40.333 --> 00:14:43.333
Bending the back knee, getting
your center underneath you

00:14:43.333 --> 00:14:44.542
for a nice high lunge.

00:14:44.542 --> 00:14:47.166
Again, you know that you can
always lower the back knee to

00:14:47.166 --> 00:14:49.500
the earth if you're
just a little low on energy

00:14:49.500 --> 00:14:51.166
or if that feels
better in your body.

00:14:52.875 --> 00:14:55.125
Then find your breath.

00:14:55.125 --> 00:14:57.125
Open up,
big beach ball overhead.

00:14:57.125 --> 00:14:58.542
Lots of space.

00:14:58.542 --> 00:15:00.417
Inhale in here.

00:15:00.417 --> 00:15:03.333
And exhale, belly to
the top of the thigh.

00:15:03.333 --> 00:15:05.250
Rain it all the way down.

00:15:05.250 --> 00:15:06.291
Awesome work.

00:15:06.291 --> 00:15:08.500
Plant the palms, step it back.

00:15:08.500 --> 00:15:10.000
Slowly lower to the belly.

00:15:11.000 --> 00:15:12.583
Inhale, Cobra.

00:15:12.583 --> 00:15:14.875
So lots of space between
the ears and shoulders here.

00:15:14.875 --> 00:15:17.166
We wanna avoid
this clench and again,

00:15:17.166 --> 00:15:19.542
think about the energy that's
running up and down your spine.

00:15:19.542 --> 00:15:21.041
So you want lots
of length in the neck.

00:15:22.291 --> 00:15:24.083
Yeah! Then take
a deep breath in.

00:15:24.083 --> 00:15:27.625
Smile, exhale to
release and fold down.

00:15:27.625 --> 00:15:29.000
Inhale in.

00:15:29.000 --> 00:15:31.000
Exhale, press up
to all fours or Plank.

00:15:31.834 --> 00:15:35.417
Then inhale in again and
exhale to Downward Facing Dog.

00:15:35.417 --> 00:15:36.875
All with the breath.

00:15:40.542 --> 00:15:43.125
From Down Dog
anchor your right heel.

00:15:43.125 --> 00:15:45.333
Inhale, kick the
left leg up high.

00:15:46.125 --> 00:15:48.500
Here we go, exhale,
shifting forward.

00:15:48.500 --> 00:15:51.041
Squeeze your left knee towards
your chest but look forward.

00:15:51.041 --> 00:15:52.333
Long in the neck.

00:15:52.333 --> 00:15:54.625
Inhale, kick it up.
Anchor through the right heel.

00:15:54.625 --> 00:15:56.250
Claw through the fingertips.

00:15:56.250 --> 00:15:59.708
Exhale, left knee to left

00:15:59.708 --> 00:16:02.083
elbow. (laughs)
That's what that's called.

00:16:02.083 --> 00:16:05.250
Great, inhale, kick it up,
anchor through the right heel.

00:16:05.250 --> 00:16:06.959
Now cross it over, you got this.

00:16:06.959 --> 00:16:08.917
Shifting forward,
squeezing up and in.

00:16:08.917 --> 00:16:11.458
That front hollow body,
left knee to right elbow.

00:16:11.458 --> 00:16:12.417
You're doing great.

00:16:12.417 --> 00:16:14.291
Great, inhale,
kick it all the way up.

00:16:15.000 --> 00:16:17.375
Nice work.
Here we go, shifting forward.

00:16:17.375 --> 00:16:19.333
Stepping left
foot all the way up.

00:16:19.333 --> 00:16:21.291
Lower the right knee gently.

00:16:21.291 --> 00:16:22.375
Inhale with your breath.

00:16:22.375 --> 00:16:24.583
Scoop the fingertips
forward, up and back.

00:16:24.583 --> 00:16:26.542
Hips can sink forward here.

00:16:26.542 --> 00:16:27.417
We reach up.

00:16:27.417 --> 00:16:30.166
Find beautiful wave,
catch a wave here.

00:16:30.166 --> 00:16:32.125
And then exhale
to crest and fall.

00:16:33.000 --> 00:16:35.000
Pull the left hip crease back.

00:16:35.000 --> 00:16:36.041
Big belly breath here.

00:16:36.041 --> 00:16:38.250
Just like we did at
the top of this practice.

00:16:38.250 --> 00:16:40.166
Breathe into
your belly, your guts.

00:16:40.166 --> 00:16:43.000
Listen to your guts
as my friend, Kim, always says.

00:16:43.000 --> 00:16:46.291
Right? Trust your guts.
Trust that higher self.

00:16:46.291 --> 00:16:48.166
Maybe your true self, yes?

00:16:49.875 --> 00:16:52.417
And then rolling
through the left foot.

00:16:52.417 --> 00:16:53.083
You're doing awesome.

00:16:53.083 --> 00:16:55.166
Lift the back knee,
squeeze the inner thighs.

00:16:55.166 --> 00:16:57.291
Find that support
system that comes from within.

00:16:57.291 --> 00:16:59.250
Lifting from the pelvic floor.

00:16:59.250 --> 00:17:01.542
We take the
fingertips forward, up and back.

00:17:01.542 --> 00:17:02.417
Nice high lunge.

00:17:02.417 --> 00:17:05.417
Bend that right knee get your
center right underneath you.

00:17:05.417 --> 00:17:07.208
Front knee over front ankle.

00:17:07.208 --> 00:17:08.834
Make adjustments as needed.

00:17:08.834 --> 00:17:11.917
Remember you are your best
teacher so lower that knee.

00:17:11.917 --> 00:17:13.834
Even if you're low energy,
lower that back knee.

00:17:15.208 --> 00:17:16.166
Cool, inhale.

00:17:16.166 --> 00:17:20.333
Create space and
exhale to melt it down.

00:17:21.083 --> 00:17:23.583
Awesome work. Listen carefully.
Plant the palms.

00:17:23.583 --> 00:17:26.291
This time maybe a
Chatarunga or a belly to Cobra.

00:17:26.291 --> 00:17:27.834
Inhale to shift forward.

00:17:27.834 --> 00:17:30.375
Exhale, squeezing
elbows into side body.

00:17:30.375 --> 00:17:34.125
Move through your vinyasa using
an inhale to lift your heart and

00:17:34.125 --> 00:17:36.875
lift the creases of
the mouth just slightly.

00:17:36.875 --> 00:17:41.083
And then use an exhale to make
your way to your Downward Dog.

00:17:42.000 --> 00:17:43.417
Again, nice
cleansing breath here.

00:17:43.417 --> 00:17:45.000
Inhale in through the nose.

00:17:46.667 --> 00:17:48.250
Exhale out through the mouth.

00:17:49.667 --> 00:17:51.917
Inhale to bend the knees,
look forward.

00:17:51.917 --> 00:17:54.083
Exhale, baby steps
to the top of the mat.

00:17:54.083 --> 00:17:56.083
Stretching through
the fascia of the foot,

00:17:56.083 --> 00:17:57.708
feeling the backs of the legs.

00:17:59.750 --> 00:18:01.458
Forward Fold at
the top of the mat.

00:18:02.667 --> 00:18:04.542
Inhale to halfway lift.

00:18:04.542 --> 00:18:08.041
Follow your breath,
your heart's song

00:18:08.041 --> 00:18:10.583
and then exhale,
soften and bow.

00:18:11.375 --> 00:18:14.583
Root to rise here, spread the
fingertips in celebration of you

00:18:14.583 --> 00:18:17.625
as you reach for the sky.
Big breath in.

00:18:17.625 --> 00:18:20.208
Exhale, hands to heart.

00:18:20.208 --> 00:18:22.500
Nice and slow. 
Pause here.

00:18:24.417 --> 00:18:25.291
Breathe.

00:18:28.208 --> 00:18:31.625
And just notice any prana,
any energy in the body.

00:18:31.625 --> 00:18:33.333
Notice how you feel.

00:18:34.667 --> 00:18:35.792
What's different.

00:18:37.834 --> 00:18:39.208
And if nothing, that's okay.

00:18:40.125 --> 00:18:41.500
Here we go,
soft bend in the knees.

00:18:41.500 --> 00:18:42.834
Inhale, reach for the sky.

00:18:43.875 --> 00:18:45.417
Exhale, Forward Fold.

00:18:46.625 --> 00:18:48.875
Inhale, halfway lift.

00:18:48.875 --> 00:18:50.041
Find length.

00:18:50.041 --> 00:18:52.291
Exhale to soften and fold.

00:18:52.291 --> 00:18:54.208
Plant the palms
step the right foot back,

00:18:54.208 --> 00:18:55.792
step the left foot back.

00:18:55.792 --> 00:18:56.792
Here we go.

00:18:56.792 --> 00:19:00.166
Knees lifted or lowered,
squeezing elbows in,

00:19:00.166 --> 00:19:02.834
take your gaze forward.
Find length.

00:19:02.834 --> 00:19:04.417
Inhale in.

00:19:04.417 --> 00:19:05.875
Exhale out.

00:19:05.875 --> 00:19:07.917
Inhale, lower halfway.

00:19:07.917 --> 00:19:09.959
Exhale, press it up.

00:19:09.959 --> 00:19:12.000
Inhale, lower halfway.

00:19:12.000 --> 00:19:13.667
Exhale, press it up.

00:19:13.667 --> 00:19:16.542
One more, you got this.
Inhale, lower halfway.

00:19:16.542 --> 00:19:18.083
Exhale press it up.

00:19:18.083 --> 00:19:20.083
Then make your way
to Downward Facing Dog.

00:19:20.083 --> 00:19:21.000
Take your time.

00:19:22.125 --> 00:19:23.000
You're doing great.

00:19:23.000 --> 00:19:25.458
Inhale, lift the
right leg up high.

00:19:25.458 --> 00:19:28.333
Exhale, right on through,
step it forward.

00:19:29.208 --> 00:19:30.959
Pivot on the back foot.

00:19:30.959 --> 00:19:33.667
We rise up, Warrior I,
reach for the sky.

00:19:34.834 --> 00:19:36.125
Beautiful.

00:19:36.125 --> 00:19:37.291
Take a moment here.

00:19:37.291 --> 00:19:39.417
Create space.
Find your footing.

00:19:40.125 --> 00:19:41.667
And then when you're ready,
bend the elbows,

00:19:41.667 --> 00:19:44.166
rain the fingertips down to
interlace behind the back.

00:19:45.166 --> 00:19:47.458
Humble Warrior,
knuckles draw down and away.

00:19:47.458 --> 00:19:48.917
Back toes are turned in.

00:19:48.917 --> 00:19:51.542
I lift my chest
up towards the sun.

00:19:52.375 --> 00:19:54.708
And then when you're ready pull
the right hip crease back just

00:19:54.708 --> 00:19:56.375
like you did in
that runner's stretch.

00:19:56.375 --> 00:19:59.583
And slowly melt belly
to the top of the thigh.

00:20:01.375 --> 00:20:03.250
Maybe we pause here.

00:20:03.250 --> 00:20:06.041
Maintaining this
connection with the spine,

00:20:06.041 --> 00:20:08.000
with the dunda or in time

00:20:08.000 --> 00:20:10.458
perhaps we continue
the journey down.

00:20:10.458 --> 00:20:13.625
Experimenting bringing
the crown to the earth.

00:20:15.500 --> 00:20:16.375
Breathe deep.

00:20:16.375 --> 00:20:19.458
Everyone keep your
left inner thigh engaged.

00:20:19.458 --> 00:20:22.750
Hold on to that connection to
all four corners of the feet.

00:20:22.750 --> 00:20:24.208
Remember the breath comes first.

00:20:24.208 --> 00:20:26.041
If your breath
is restricted here,

00:20:26.041 --> 00:20:27.375
come on up a bit.

00:20:27.375 --> 00:20:28.542
Breathing deep.

00:20:32.583 --> 00:20:34.250
Then rooting
through that back leg.

00:20:34.250 --> 00:20:36.166
Pressing through all four
corners of the front foot.

00:20:36.166 --> 00:20:40.125
We'll slowly and with control
rise all the way back up.

00:20:40.125 --> 00:20:42.458
Release the fingertips,
reach 'em all the way up.

00:20:42.458 --> 00:20:45.500
Catch a wave here and
then exhale to melt it down.

00:20:46.458 --> 00:20:49.166
Awesome, plant the palms here.
Step it back.

00:20:49.166 --> 00:20:51.375
Yogi's choice, you can
take a little vinyasa here.

00:20:51.375 --> 00:20:53.834
Belly to Cobra,
Chaturanga to Up Dog

00:20:53.834 --> 00:20:56.125
or go straight to
Downward Facing Dog.

00:21:03.708 --> 00:21:06.083
When you arrive,
anchor the right heel down.

00:21:06.083 --> 00:21:08.333
Inhale, lift the
left leg up high.

00:21:08.333 --> 00:21:10.834
Exhale, shifting forward,
nice and slow.

00:21:12.500 --> 00:21:14.291
Pivoting on the back foot.

00:21:14.291 --> 00:21:16.708
Finding that
connection to the earth first.

00:21:16.708 --> 00:21:19.959
Then rooting from there
and rising up, Warrior I.

00:21:21.000 --> 00:21:22.875
Create lots of space here.

00:21:22.875 --> 00:21:25.000
Pressing into the
knife edge of that back foot.

00:21:25.000 --> 00:21:28.500
Engaging the right arch,
the right inner thigh.

00:21:30.583 --> 00:21:32.917
Then inhale in, exhale,
bend the elbows,

00:21:32.917 --> 00:21:35.041
wiggle the fingertips,
rain it down.

00:21:35.041 --> 00:21:38.542
Interlace, this time perhaps
bring the opposite thumb on top.

00:21:38.542 --> 00:21:41.208
So maybe the one
that feels a little weird.

00:21:42.792 --> 00:21:44.542
Funky town and then here we go.

00:21:44.542 --> 00:21:46.542
Humble Warrior,
think of the archetype here as

00:21:46.542 --> 00:21:48.875
you go down into this gesture.

00:21:48.875 --> 00:21:50.083
Root through the back foot.

00:21:50.083 --> 00:21:52.500
Legs are strong and grounded.

00:21:52.500 --> 00:21:56.375
We open the chest,
open the heart up to the sky.

00:21:57.166 --> 00:22:00.166
An offering and then a surrender
as you pull the left femur into

00:22:00.166 --> 00:22:04.375
socket and continue this journey
leading with your heart all the

00:22:04.375 --> 00:22:06.917
way down, belly
towards the top of the thigh.

00:22:06.917 --> 00:22:08.625
And you can pause here.

00:22:08.625 --> 00:22:09.625
Peek at me if you need to.

00:22:09.625 --> 00:22:12.542
Pausing here, working to bring
the shoulder blades together.

00:22:12.542 --> 00:22:15.750
Rooting through that back
leg and then in time guys the

00:22:15.750 --> 00:22:18.917
beautiful thing is (sighs)
when you focus on the journey it

00:22:18.917 --> 00:22:23.166
starts to become so
much more fun and loving.

00:22:25.542 --> 00:22:28.917
As you see just how
powerful and beautiful you are

00:22:28.917 --> 00:22:30.375
and how amazing your body is.

00:22:32.125 --> 00:22:33.125
So keep that in mind.

00:22:33.125 --> 00:22:36.208
Just meeting your
appropriate edge today.

00:22:36.208 --> 00:22:38.458
Remembering the
breath comes first.

00:22:43.333 --> 00:22:45.750
Then find that
root in the back leg.

00:22:45.750 --> 00:22:50.333
Engage in your core
and slowly rise back up.

00:22:51.917 --> 00:22:53.792
Strong legs,
release the fingertips.

00:22:53.792 --> 00:22:55.458
Inhale, catch a wave.

00:22:55.458 --> 00:22:56.834
Reach for the heavens.

00:22:56.834 --> 00:22:59.250
Exhale, cascade it
down nice and slow.

00:22:59.250 --> 00:23:00.333
Woo, awesome.

00:23:00.333 --> 00:23:02.875
Plant the palms,
last call for vinyasa!

00:23:02.875 --> 00:23:04.000
Take it or leave it.

00:23:04.000 --> 00:23:06.041
Belly to Cobra,
Chaturanga to Up Dog.

00:23:06.041 --> 00:23:09.500
Maybe a little ditty of
your choice then we'll meet in

00:23:09.500 --> 00:23:13.000
Downward Facing Dog
together as a community

00:23:13.000 --> 00:23:17.166
for one global breath,
let's do it!

00:23:18.000 --> 00:23:20.750
Ready now?
Inhale in through the nose

00:23:21.750 --> 00:23:24.750
and exhale to release.

00:23:24.750 --> 00:23:26.917
Slowly lower the
knees to the earth.

00:23:27.750 --> 00:23:30.959
Child's Pose,
knees together, hips back.

00:23:30.959 --> 00:23:32.291
If that's not
good for your body,

00:23:32.291 --> 00:23:34.166
knees wide, hips back.

00:23:34.166 --> 00:23:37.166
If that's not good for your body
then maybe coming into a nice

00:23:37.166 --> 00:23:39.208
comfortable seat or
coming right on to your back.

00:23:44.375 --> 00:23:47.583
Alright, now here we are in 

00:23:50.208 --> 00:23:53.000
our own private
little love cave.

00:23:54.625 --> 00:23:57.250
And even if that this is a new
term for you and it sounds a

00:23:57.250 --> 00:24:00.125
little corny just
open up, stay open.

00:24:02.375 --> 00:24:04.000
We live in a busy world.

00:24:04.792 --> 00:24:07.792
Fast moving.

00:24:08.834 --> 00:24:10.667
At times chaotic.

00:24:12.208 --> 00:24:15.417
Often we wake up and
we're told where to look.

00:24:17.041 --> 00:24:18.333
Where to go.

00:24:19.000 --> 00:24:20.750
What to wear, how to eat.

00:24:23.458 --> 00:24:24.959
May today's practice remind you

00:24:24.959 --> 00:24:26.792
that you have
everything you need

00:24:28.333 --> 00:24:30.583
and that this time
on the mat is super valuable.

00:24:31.333 --> 00:24:32.875
Time for you to go inward.

00:24:34.708 --> 00:24:37.166
And connect to your
best and most beautiful self.

00:24:42.041 --> 00:24:43.208
Take a deep breath in.

00:24:44.291 --> 00:24:45.625
Exhale to release.

00:24:46.834 --> 00:24:48.041
Come on up.

00:24:48.041 --> 00:24:50.583
Slide into a nice,
comfortable seat.

00:24:50.583 --> 00:24:51.875
Slide into home.

00:24:53.208 --> 00:24:56.917
So may today's practice be a
good reminder and also hopefully

00:24:56.917 --> 00:24:59.750
a nice motivation for you to
turn up tomorrow and the next

00:24:59.750 --> 00:25:01.333
day and the next day.

00:25:01.333 --> 00:25:02.458
I love you so much.

00:25:02.458 --> 00:25:04.500
You're my hero.
Awesome work.

00:25:04.500 --> 00:25:06.834
Let's bring the hands together.
Thumbs up to third eye.

00:25:07.959 --> 00:25:09.333
The highest in me,

00:25:11.458 --> 00:25:13.000
the divine in me 

00:25:14.458 --> 00:25:18.417
recognizes and celebrates
the divine in you.

00:25:21.000 --> 00:25:22.166
Namaste.

00:25:24.583 --> 00:25:28.625
(bright music)