WEBVTT

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- What's up everyone?

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Welcome to Revolution Yoga.

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It's day 12.

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You're doing awesome.

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Today is a swift 
and strong practice

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that's gonna 
guide us to be in sync,

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so say bye, bye, bye 
to the rest of your day

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and let's come into the now.

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Let's get started.

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(lively orchestral music)

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Alright, let's begin with
Cat-Cow today, jumping right in,

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using the flow of Cat-Cow

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to synchronize with our breath

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and to tune in.

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So take your time getting there,

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and then right away you're
gonna move with your breath.

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So inhaling, you drop 
the belly and open the chest.

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And on your 
exhale you round through.

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And so, as you start 
to move with your breath,

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I'll just speak to you a little
bit about today's practice,

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syncing up with the breath
and the power of the breath,

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but you can also 
consider today's sync practice

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an opportunity 
to synchronize

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or become more 
receptive to synchronicity.

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Warming up the spine.

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Since we're moving in 
sun salutations today,

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we'll definitely want 
to take a moment here

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to really warm 
up through the spine

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but also connect to the breath.

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And one thing to consider 
is really using the inhale

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to find buoyancy, 
a lift, and the exhale

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to find a grounding 
or a contraction,

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squeezing the 
abdominals as you empty out.

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So the last couple days 
we've really been building up

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for today's practice, 
so that you can do it

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in a supportive way.

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And when you feel 
pretty good, evened out here,

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make your way to 
Downward Facing Dog.

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Curl the toes under.

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Move thoughtfully, lovingly.

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Start to deepen your breath.

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Take your dog for a little walk.

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Hips up high.

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Find your alignment.

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Align with what feels good.

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Stay present.

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And then, for 
those who are willing,

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this might be a 
bit cheesy for most,

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but whatever this means to you,

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see if you can just 
sync up with the now.

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So we tend to live in the 
future, dwell in the past,

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see if you can choose 
to sync up with the now.

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Then make your way 
to the top of your mat,

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a nice Forward Fold.

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Uttanasana.

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Take a couple moments here.

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Whoa, I had a oxygen bubble.

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(laughs)

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Take a couple moments here to
sway a little side-to-side.

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Again, come into the now.

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Sync up to the now.

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Snuggle up to the 
now with your breath.

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Honor where you are today,

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so we take all 
the practices thus far

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and we bring 'em 
into this present moment,

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and we're gonna explore 
today with the sun salutation

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variations, 
moving with the breath.

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So here we go, 
big inhale lifts you up halfway.

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When you get there, 
pause and continue to breathe

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and refine, finding that length
from the crown to the tail,

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engaging the upper abs, 
hugging the lower ribs in.

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Draw the navel up.

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Pull the elbows back, 
shoulders back,

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find more length in the neck.

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Then take one 
more deep breath in.

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Find a buoyancy on the inhale,

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and then again, use the 
exhale to really empty out

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as you fold down.

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Beautiful.

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Slowly roll it up.

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Stack it, sync it.

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Rise up strong.

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Lift your heart, 
lengthen through the crown.

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Relax your shoulders.

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Find places to lift, 
places to ground.

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Now big breath.

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As you lift your heart, 
find buoyancy, expansion,

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fill the lungs with air.

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Then on the exhale, 
really empty out,

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engage the abdominals, 
squeeze and contract,

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hug the lower ribs in.

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Again, big breath in.

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Fill it up.

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Find expansion.

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Open your heart.

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And then exhale, 
draw the navel in.

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Squeeze the 
abdominal wall, contract.

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Notice if the 
tailbone's going out here.

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Remember what 
we've been working on,

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finding that length, 
that grounding here

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as you lift up 
through the heart.

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Fabulous.

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We're gonna take the arms
all the way up and overhead,

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and you'll just grab 
opposite elbows here.

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And then try to maintain this
connection of your center,

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navel drawing in, and 
the tailbone lengthening down

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as you pull the elbows back.

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Breathe deep here.

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Soften through 
the skin of the face.

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Make sure you're 
not creating or holding

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any tension anywhere, so 
sometimes we create tension

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and we don't even realize,

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so use the power of the 
breath and your awareness

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to find places to soften, 
places to ground,

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and then use your 
inhale to find expansion,

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to lift your heart, 
your chest even more.

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Take one more deep breath in.

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Then exhale, release.

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Opposite arm, so 
we'll just reverse the clasp

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and then inhale one 
more time, opening up,

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hugging the lower ribs in,
lengthening the tailbone down,

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grounding through the feet.

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Make sure you're not 
gripping in the toes.

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Big inhale to find buoyancy.

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Fill the lungs with air, 
max capacity here.

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Pull the elbows back gently.

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And exhale to hug the 
lower ribs in, navel to spine,

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tailbone lengthens down.

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Awesome, inhale to reach up.

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

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Big inhale lifts you up halfway.

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Find that length.

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Tailbone reaches back.

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Crown reaches forward.

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And exhale to soften and bow.

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Beautiful, bring the fingertips
to the mat, feet together.

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And we'll step the right 
foot back, nice, low lunge.

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Back knee lowered or lifted.

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Inhale, loop the shoulders, 
open the chest.

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Again, use the inhale to 
find expansion, buoyancy,

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and then the exhale to contract.

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Draw the navel to the spine.

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Plant the palms.

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Step the left 
toes back to Plank.

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Again, big inhale 
to find expansion.

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Lift up between 
the shoulder blades,

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so your heart space is pressing
up towards the ceiling.

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Then exhale to lower the knees.

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Keep this line in 
the spine nice and long.

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Hug the elbows 
into the side body.

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Inhale in.

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Find length.

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Exhale, lower all the 
way down to the belly.

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Release the feet.

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Inhale, Cobra, open the chest.

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Again, inhale to find buoyancy.

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Exhale to contract.

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Chin draws in.

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Curl the toes under.

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Inhale, find buoyancy, Plank.

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Exhale, Downward Facing Dog.

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Deep breath in here.

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Long breath out 
through the nose.

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Gorgeous.

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Step the right foot up.

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Back knee lowered or lifted.

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Inhale, open the chest.

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Find a buoyancy here.

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Exhale, draw the chin in.

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Plant the palms, step it back.

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Inhale.

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Press away from your yoga mat.

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Exhale, lower belly to 
Cobra or Chaturanga to Up Dog.

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Inhale, 
open the chest, the heart,

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press into your foundation.

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And then exhale back to Plank
or straight to Down Dog.

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So use the exhale to 
go back to that Down Dog.

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Take a deep breath in.

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Long breath out.

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Inhale to look forward.

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Exhale to step to the top.

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Inhale, halfway lift.

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Find length.

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Exhale, soften and bow.

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Inhale, bend the knees, 
reach for the sky,

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careful not to grip in the toes.

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And exhale, down you go.

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Inhale, halfway lift.

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Exhale, moving 
with the breath, fold.

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Beautiful, inhale, 
fingertips to the mat.

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Step the right foot back.

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Find your foundation.

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Breathe out.

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Inhale, open the chest, 
look forward.

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Exhale, plant the palms, 
step it back, plank.

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Big inhale in.

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Exhale, belly to Cobra or

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Chaturanga to 
Upward Facing Down.

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Take the inhale 
to open your chest.

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And then exhale, 
Downward Facing Dog.

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Big breath in.

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Long breath out.

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Inhale, step the right foot up.

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Exhale, low lunge, ground.

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Inhale, loop the shoulders, 
open the chest.

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Find a buoyancy here, 
a lightness.

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And then exhale, 
plant the palms, step it back.

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Big inhale, press away from
your yoga mat, light it up.

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And then exhale, moving with
your breath, nice and slow.

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Inhale to open the chest, 
Cobra or Up Dog.

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And exhale to release, 
Downward Facing Dog.

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Big breath in 
when you get there.

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And then on the 
exhale, empty it out.

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Draw the abdominals in, in, in.

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Empty it out, 
empty, empty, empty.

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Beautiful, 
then inhale, look forward.

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And exhale, make 
your way to the top.

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Take a couple 
moments here, Forward Fold.

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Tap into a more audible 
breath here best you can.

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So maybe that's Ujjayi.

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Maybe you let a couple 
exhales out through the mouth.

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Bend the knees, maybe 
clasp the elbows again,

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couple breaths, 
lighting up a more

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audible breath to work with.

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Then we'll sync up 
with that audible breath.

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As we inhale, halfway lift.

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And exhale, fold.

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Inhale, root 
down through the feet.

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Inhale, reach for the sky.

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All the way up you go.

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And exhale, rain it back down
all the way, forward fold.

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Big inhale lifts you up halfway.

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Pull the elbows back.

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Open up through the chest.

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Exhale, soften and bow.

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This time plant the palms,
step it right back to Plank.

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Inhale, shift 
forward on the toes.

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Exhale, belly to Cobra 
or Chaturanga to Up Dog.

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Use your inhale to open, 
find buoyancy.

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And your exhale to contract, 
Downward Facing Dog.

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Walk the feet 
together here arch to arch.

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Press away from your yoga mat.

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Lift your hip 
creases up towards the sky.

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Inhale, right leg up high.

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Exhale, knee to nose.

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Inhale, right leg up high.

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Syncing up with the breath.

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Exhale, knee to nose.

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Claw into the fingerprints.

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Inhale, lift the 
right leg up high.

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And exhale, knee to nose.

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Step the right foot up.

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Back knee lowered or lifted.

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Inhale, loop the shoulders, 
open the chest.

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Reach the left heel back.

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Exhale, plant the palms.

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Step the right toes back or
maybe you work with Eka Pada,

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a one-legged vinyasa here.

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Moving with your breath.

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Inhale to open your heart.

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And exhale, Downward Facing Dog.

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Stick with me, big breath in.

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Walk the feet together.

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Big breath out as 
you drop the heels.

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They don't have to 
come close to the mat,

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just the 
intention of reaching back

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through the back of the leg.

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Inhale, lift the 
left leg up high.

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Exhale, knee to nose.

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Inhale, lifting up 
from the left inner thigh.

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Exhale, knee to nose, 
moving with the breath.

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Inhale, left leg 
up high, last time.

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Exhale, knee to nose.

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Really round through the
spine, empty, empty, empty out.

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Draw you abdominals up 
and in, and then step it up.

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Beautiful, loop the shoulders.

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Inhale, smile, open the chest.

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Big stretch.

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Full body experience, 
look forward.

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Then exhale, plant the palms.

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Move through your flow.

00:13:34.147 --> 00:13:35.415
Synchronize with your breath.

00:13:35.415 --> 00:13:37.417
Maybe you do one-legged.

00:13:38.418 --> 00:13:41.187
Inhale to open the chest.

00:13:41.187 --> 00:13:43.056
Exhale takes you to Down Dog.

00:13:43.056 --> 00:13:46.526
Take a wide Down Dog 
this time, toes wide.

00:13:47.527 --> 00:13:49.128
Toes turn in slightly.

00:13:49.128 --> 00:13:52.432
Maybe you take 
the hands out wide.

00:13:52.432 --> 00:13:54.667
Shake the head loose.

00:13:54.667 --> 00:13:57.470
Find that nice, audible breath.

00:13:57.470 --> 00:14:00.807
(exhaling and inhaling)

00:14:04.510 --> 00:14:07.413
Beautiful, and then 
walk the toes back in line,

00:14:07.413 --> 00:14:09.115
hands back in line.

00:14:09.115 --> 00:14:11.150
Inhale, we'll look forward.

00:14:11.150 --> 00:14:14.887
And exhale to make 
your way to the top.

00:14:14.887 --> 00:14:18.491
Inhale, halfway lift, 
find length.

00:14:18.491 --> 00:14:21.000
Exhale to soften and bow.

00:14:22.862 --> 00:14:24.097
Press into your feet.

00:14:24.097 --> 00:14:26.265
Inhale, reach for the sky.

00:14:27.734 --> 00:14:31.738
And this time, 
exhale, hands to heart.

00:14:31.738 --> 00:14:34.874
Soften your gaze 
downward or close your eyes

00:14:34.874 --> 00:14:37.613
if you feel comfortable, 
observe your body,

00:14:37.613 --> 00:14:39.502
observe your breath.

00:14:41.581 --> 00:14:44.016
And find a little peace here.

00:14:46.919 --> 00:14:48.357
Presence.

00:14:51.257 --> 00:14:53.726
Keep a gentle 
lift in your heart.

00:14:53.726 --> 00:14:56.462
Syncing up with 
that heart space.

00:14:57.463 --> 00:15:00.533
Oh, it's so hard not 
to sing NSYNC right now.

00:15:00.533 --> 00:15:04.704
♫ You're tearin' up my 
heart when I'm with you

00:15:11.978 --> 00:15:16.149
♫ 'Cause when we 
are apart I see it too

00:15:18.084 --> 00:15:20.419
Release the fingertips down.

00:15:21.487 --> 00:15:24.490
And we'll come to, you can
stand in the middle of your mat,

00:15:24.490 --> 00:15:28.494
but we'll come to just 
stand feet arch to arch.

00:15:30.496 --> 00:15:33.132
So we sync up with 
the vinyasa, right,

00:15:33.132 --> 00:15:36.569
we use the tools of the vinyasa
to move with the breath,

00:15:36.569 --> 00:15:37.970
to move with intention.

00:15:37.970 --> 00:15:41.607
Now let's see if we can put
that same sort of attention,

00:15:41.607 --> 00:15:45.878
of syncing and synchronization
into a balancing posture,

00:15:45.878 --> 00:15:47.847
so we'll bring 
the feet together,

00:15:47.847 --> 00:15:50.116
create a nice, strong base.

00:15:51.651 --> 00:15:53.052
Sorry about the NSYNC moment.

00:15:53.052 --> 00:15:54.620
It was a little off 
key too, I'm ashamed.

00:15:54.620 --> 00:15:57.523
My voice teacher 
would not like that.

00:15:57.523 --> 00:15:58.491
We're keepin' it real.

00:15:58.491 --> 00:16:00.927
So squeezing into the midline.

00:16:00.927 --> 00:16:03.029
Find that lift up 
through the heart,

00:16:03.029 --> 00:16:04.597
and then bring the 
palms back together

00:16:04.597 --> 00:16:06.432
if they aren't already there,
just as a little reminder

00:16:06.432 --> 00:16:09.435
to lift the 
sternum up to the thumbs.

00:16:09.435 --> 00:16:11.838
And again, we're not 
grasping for straws here.

00:16:11.838 --> 00:16:15.241
We're present and we're syncing
up with the now, what is.

00:16:15.241 --> 00:16:17.009
So, before you 
catch your right knee,

00:16:17.009 --> 00:16:21.940
just slowly peel the 
right knee up and work there.

00:16:27.353 --> 00:16:28.988
And remember, 
it's all connected.

00:16:28.988 --> 00:16:31.224
When you're ready, 
you might grab the right knee

00:16:31.224 --> 00:16:35.094
or right ankle, rather, 
and open up that hip.

00:16:35.094 --> 00:16:37.263
Now, we're gonna bring 
the right heel all the way up

00:16:37.263 --> 00:16:39.866
to the midline here, 
or below the knee,

00:16:39.866 --> 00:16:41.767
or keep the toes on the ground,

00:16:41.767 --> 00:16:44.337
and we're gonna still work
on opening up through the hip

00:16:44.337 --> 00:16:46.906
and finding that lift 
up through the front body,

00:16:46.906 --> 00:16:48.641
and that grounding 
through the back body

00:16:48.641 --> 00:16:52.245
as a way of kind of syncing
up these two opposing forces

00:16:52.245 --> 00:16:54.547
that we've been playing with.

00:16:54.547 --> 00:16:57.133
And,

00:16:57.133 --> 00:17:00.149
that our hatha yoga practice

00:17:00.149 --> 00:17:04.656
asks us to examine.

00:17:04.656 --> 00:17:07.560
So, if your foot is 
pressing up against the thigh,

00:17:07.560 --> 00:17:09.795
most people do know this, 
but see if you can

00:17:09.795 --> 00:17:13.299
really work with 
this idea of pressing back

00:17:13.299 --> 00:17:16.602
with the left inner thigh 
and finding that lift,

00:17:16.602 --> 00:17:18.003
that support from 
within that you've been

00:17:18.003 --> 00:17:19.839
working on this week.

00:17:19.839 --> 00:17:21.406
Lifting up through 
the armpit chest.

00:17:21.406 --> 00:17:23.376
If you want to take a 
variation here, please do,

00:17:23.376 --> 00:17:25.377
but move with your breath.

00:17:25.377 --> 00:17:27.880
Inhale to find expansion.

00:17:27.880 --> 00:17:30.383
Exhale to contract and ground.

00:17:32.785 --> 00:17:34.620
We're not 
gripping in the toes here.

00:17:34.620 --> 00:17:35.788
Soft and easy.

00:17:46.132 --> 00:17:48.768
Beautiful, take one more breath.

00:17:51.804 --> 00:17:55.541
And then exhale, 
release hands to heart.

00:17:55.541 --> 00:17:58.144
Bring the right knee 
all the way up to the chest

00:17:58.144 --> 00:18:01.480
for a standing 
one-legged Tadasana here.

00:18:02.448 --> 00:18:04.250
Now check it out, 
we're gonna inhale,

00:18:04.250 --> 00:18:05.851
kick the right foot back.

00:18:05.851 --> 00:18:08.487
So don't worry about 
Warrior III or Superman,

00:18:08.487 --> 00:18:10.323
just work with the 
sensations of the breath.

00:18:10.323 --> 00:18:12.091
So we inhale, kick it back.

00:18:12.091 --> 00:18:14.293
Keep the right toes down.

00:18:14.293 --> 00:18:16.562
So you use the 
inhale to find expansion,

00:18:16.562 --> 00:18:18.931
and then exhale, 
draw the navel in,

00:18:18.931 --> 00:18:22.034
draw the right 
knee back to the chest.

00:18:22.034 --> 00:18:22.868
Yes.

00:18:22.868 --> 00:18:24.136
Inhale, expand.

00:18:27.406 --> 00:18:31.777
And exhale, draw it back in and
really find that engagement.

00:18:31.777 --> 00:18:32.912
(exhaling breath)

00:18:32.912 --> 00:18:35.915
Beautiful, and one 
more time, inhale to expand.

00:18:35.915 --> 00:18:38.918
Find length in Cat-Cow here.

00:18:38.918 --> 00:18:43.356
And then exhale, rounding 
through, squeeze and lift.

00:18:43.356 --> 00:18:45.191
Beautiful, 
place the right foot down.

00:18:45.191 --> 00:18:47.126
Shake it off if you need to.

00:18:47.126 --> 00:18:51.297
And when you're ready, 
we'll take it to the other side.

00:18:52.632 --> 00:18:56.202
So, we'll go ahead and 
turn to the side for this one.

00:18:56.202 --> 00:18:59.338
So when you're ready, 
lifting that left knee up

00:18:59.338 --> 00:19:02.842
without catching it, 
finding that connect.

00:19:04.710 --> 00:19:08.447
Noticing what needs to come, 
what needs to sync up,

00:19:08.447 --> 00:19:11.717
what is feeling detached, 
what needs to come along

00:19:11.717 --> 00:19:14.754
for the ride, 
what muscles, what sensations,

00:19:14.754 --> 00:19:17.753
what subtle energy 
needs to say yes

00:19:17.753 --> 00:19:20.459
in order to lift 
this knee up with ease.

00:19:22.695 --> 00:19:24.597
Or with thoughtfulness.

00:19:26.132 --> 00:19:28.000
When you're ready, maybe you
come into your Tree Pose,

00:19:28.000 --> 00:19:29.835
so often, especially 
in our public classes,

00:19:29.835 --> 00:19:32.838
they move so swiftly that 
it's like, okay, Tree Pose,

00:19:32.838 --> 00:19:35.007
you're like, and then you
just hold there and grip there

00:19:35.007 --> 00:19:39.111
and pray that you 
stay there 'til it ends.

00:19:39.111 --> 00:19:40.680
Nah. Nah, nah, nah.

00:19:40.680 --> 00:19:41.914
(laughs)

00:19:41.914 --> 00:19:43.683
Let's play here.

00:19:43.683 --> 00:19:45.684
A little different approach.

00:19:45.684 --> 00:19:46.786
Just playing.

00:19:51.657 --> 00:19:54.026
So if the foot 
is above the knee,

00:19:54.026 --> 00:19:56.729
use your right inner thigh 
to press back, back, back,

00:19:56.729 --> 00:19:59.098
back, back into the midline.

00:19:59.098 --> 00:20:01.967
We, of course, roll out through
the top of the left thigh,

00:20:01.967 --> 00:20:03.836
lengthen that tailbone down.

00:20:03.836 --> 00:20:05.871
And synchronize 
with your breath here

00:20:05.871 --> 00:20:08.808
as you inhale to find expansion.

00:20:08.808 --> 00:20:11.610
And then you 
exhale to draw in navel,

00:20:11.610 --> 00:20:13.546
abdominal wall engages.

00:20:15.181 --> 00:20:17.883
And then you have a couple
moments here to just be yourself

00:20:17.883 --> 00:20:21.821
and really just 
notice what's going on today.

00:20:21.821 --> 00:20:24.256
Maybe you are a swaying tree.

00:20:25.825 --> 00:20:28.494
Maybe you are a frustrated tree.

00:20:30.930 --> 00:20:34.667
Maybe your tree is
throwin' up Wu-Tang today.

00:20:36.068 --> 00:20:38.876
So just explore

00:20:38.876 --> 00:20:43.206
and use that
audible breath to stay present

00:20:44.911 --> 00:20:46.779
with the sensations.

00:20:49.415 --> 00:20:52.785
I feel like through 
finding this idea of syncing up

00:20:52.785 --> 00:20:55.554
with where you are 
each day in your body,

00:20:55.554 --> 00:20:59.258
that is really the 
way that we find peace.

00:20:59.258 --> 00:21:00.392
(laughs)

00:21:00.392 --> 00:21:03.329
That reality of inner peace
and that strength from within,

00:21:03.329 --> 00:21:06.999
it's really not from 
checkin' off the poses.

00:21:08.601 --> 00:21:10.536
Alright, one more breath.

00:21:10.536 --> 00:21:12.505
Use an exhale to 
bring the hands to the heart

00:21:12.505 --> 00:21:14.006
even if you're standing there, 
you already thought

00:21:14.006 --> 00:21:16.575
of the pose, rock on, 
bring the hands to the heart

00:21:16.575 --> 00:21:19.645
and everyone come to a
standing one-legged Tadasana,

00:21:19.645 --> 00:21:23.415
lifting left knee 
up towards the chest.

00:21:23.415 --> 00:21:27.086
So, let's move 
from the breath, okay,

00:21:27.086 --> 00:21:30.689
the body is moving 
because the breath is moving it,

00:21:30.689 --> 00:21:33.659
so we'll inhale, 
feel that expansion, imagine it.

00:21:33.659 --> 00:21:35.361
Even if you can't feel it, 
maybe you can use your

00:21:35.361 --> 00:21:38.164
creative brain to imagine
this expansion in the lungs.

00:21:38.164 --> 00:21:40.432
Press away from 
your standing leg.

00:21:40.432 --> 00:21:43.569
And then use the exhale to
draw the navel to the spine,

00:21:43.569 --> 00:21:45.671
keep pressing into your 
standing leg as you kick

00:21:45.671 --> 00:21:48.040
the left foot back.

00:21:48.040 --> 00:21:49.308
Left toes to the ground.

00:21:49.308 --> 00:21:50.743
Lift your left inner thigh.

00:21:50.743 --> 00:21:52.444
Draw it in.

00:21:52.444 --> 00:21:55.214
Beautiful, inhale, standing
one-legged Tadasana.

00:21:55.214 --> 00:21:58.851
Inhale, find expansion, 
a buoyant balloon of a breath.

00:21:58.851 --> 00:21:59.785
Squeeze and lift.

00:21:59.785 --> 00:22:02.221
And then exhale, 
draw the navel in.

00:22:02.221 --> 00:22:05.925
Abdominal wall contracts as
you breathe out, out, out,

00:22:05.925 --> 00:22:09.261
empty, empty, 
kick it back, find length.

00:22:10.896 --> 00:22:12.965
And then one more time, inhale,

00:22:12.965 --> 00:22:14.233
press into your foundation.

00:22:14.233 --> 00:22:16.068
Don't grip in the toes, 
we got this.

00:22:16.068 --> 00:22:18.237
Move with the breath, expansion.

00:22:18.237 --> 00:22:20.139
All four sides of 
the torso filling out

00:22:20.139 --> 00:22:22.141
with your big, beautiful inhale.

00:22:22.141 --> 00:22:26.478
And then exhale, 
kick it back, nice and slow.

00:22:26.478 --> 00:22:29.248
Finding that 
support from within.

00:22:31.383 --> 00:22:34.954
Beautiful, bring it back, 
squeeze and lift.

00:22:36.188 --> 00:22:38.857
And exhale, release, 
shake it off if you need to

00:22:38.857 --> 00:22:42.361
or bring the feet together, 
close your eyes.

00:22:42.361 --> 00:22:44.363
And notice how you feel.

00:22:57.076 --> 00:23:00.346
Such a rich practice to 
be able to carve out the time

00:23:00.346 --> 00:23:04.917
to really sync up with 
the breath and allow the space

00:23:04.917 --> 00:23:09.581
for the mind, 
the body and the soul

00:23:09.581 --> 00:23:12.791
to come together.

00:23:12.791 --> 00:23:15.928
Take a deep breath in, 
reach for the sky.

00:23:15.928 --> 00:23:18.597
Last time, exhale, rain it down.

00:23:20.299 --> 00:23:24.470
Big inhale lifts you up halfway,
take your time, breathe.

00:23:25.771 --> 00:23:29.942
And then use your exhale 
to drape all the way down.

00:23:32.711 --> 00:23:35.247
Beautiful, bend the knees, 
plant the palms,

00:23:35.247 --> 00:23:38.851
step it back to 
Plank, big inhale.

00:23:38.851 --> 00:23:41.954
Exhale to lower, 
belly or Chaturanga.

00:23:43.522 --> 00:23:45.324
Inhale, Upward Facing Dog.

00:23:45.324 --> 00:23:46.904
Take your time.

00:23:49.395 --> 00:23:52.364
And exhale, Down Dog just
for one breath, you got this.

00:23:52.364 --> 00:23:54.400
Hips up high, really 
lift from the hip creases.

00:23:54.400 --> 00:23:55.968
Press away from your yoga mat.

00:23:55.968 --> 00:23:57.636
Find length.

00:23:57.636 --> 00:23:59.545
Inhale in.

00:23:59.545 --> 00:24:01.941
Exhale, 
lion's breath, tongue out.

00:24:01.941 --> 00:24:05.311
(exhaling breath)

00:24:05.311 --> 00:24:06.378
Alright, let's do one more.

00:24:06.378 --> 00:24:07.212
Inhale in.

00:24:08.914 --> 00:24:11.050
And really practice 
that abdominal wall,

00:24:11.050 --> 00:24:13.152
contracting in 
as you breathe out.

00:24:13.152 --> 00:24:15.854
(exhaling breath)

00:24:15.854 --> 00:24:17.022
So good for the body.

00:24:17.022 --> 00:24:19.425
Slowly lower the knees down.

00:24:19.425 --> 00:24:21.593
Swing them on to one side.

00:24:23.095 --> 00:24:27.299
And we'll come to a
nice cross-legged seat.

00:24:27.299 --> 00:24:31.470
♫ You're tearin' up my 
heart when I'm with you

00:24:32.371 --> 00:24:33.539
That's better.

00:24:35.908 --> 00:24:37.209
Perfectionist.

00:24:37.209 --> 00:24:40.612
It's the opposite of 
what I'm teaching here.

00:24:40.612 --> 00:24:42.314
Sit up nice and tall.

00:24:42.314 --> 00:24:44.016
Head over heart, 
heart over pelvis.

00:24:44.016 --> 00:24:46.385
Nice and easy, 
so moving with the breath,

00:24:46.385 --> 00:24:48.354
inhale to center.

00:24:48.354 --> 00:24:50.656
Exhale, gentle 
twist to the left.

00:24:50.656 --> 00:24:54.693
So, no forcing, 
maneuvering, manhandling,

00:24:54.693 --> 00:24:57.529
or female-handling, 
soft and easy.

00:24:59.598 --> 00:25:01.767
'Kay, then inhale to center.

00:25:01.767 --> 00:25:05.003
And exhale, 
soft and easy to the right.

00:25:06.238 --> 00:25:08.273
Inhale to center.

00:25:08.273 --> 00:25:10.109
So use the inhale 
to find that expansion.

00:25:10.109 --> 00:25:12.678
Then exhale, draw the navel in.

00:25:13.579 --> 00:25:15.881
Inhale to find expansion.

00:25:15.881 --> 00:25:17.282
Exhale to the right.

00:25:17.282 --> 00:25:18.183
Draw it in.

00:25:19.685 --> 00:25:22.654
Inhale, lift and lengthen.

00:25:22.654 --> 00:25:24.468
Exhale, twist.

00:25:26.225 --> 00:25:28.427
Inhale to center.

00:25:28.427 --> 00:25:30.396
Last time to the right, twist.

00:25:30.396 --> 00:25:31.363
So you gotta 
play with the breath.

00:25:31.363 --> 00:25:33.465
And this would be a 
great practice to repeat,

00:25:33.465 --> 00:25:34.266
to work with that.

00:25:34.266 --> 00:25:35.968
I mean we wanna continue 
to work with that breath,

00:25:35.968 --> 00:25:37.770
but really, 
really good, really great

00:25:37.770 --> 00:25:40.105
if you want to 
grow your asana practice

00:25:40.105 --> 00:25:42.508
in a way that is awesome.

00:25:42.508 --> 00:25:46.712
Okay, send the legs out 
as wide as your yoga mat.

00:25:46.712 --> 00:25:48.580
Reach the right 
fingertips up high.

00:25:48.580 --> 00:25:51.049
Think up and over, so imagine
you had a big beach ball

00:25:51.049 --> 00:25:53.485
in front of you, so 
you're gonna reach up

00:25:53.485 --> 00:25:55.587
and dive over to 
grab either the outer edge

00:25:55.587 --> 00:25:59.925
of the left foot or the 
outer edge of your left leg.

00:25:59.925 --> 00:26:02.127
Then left fingertips are 
gonna reach towards the back

00:26:02.127 --> 00:26:04.496
edge of your mat or 
to the small of your back.

00:26:04.496 --> 00:26:09.001
As you breathe in, 
tug the right hip crease back.

00:26:09.001 --> 00:26:11.904
Take one more 
big inhale to expand.

00:26:11.904 --> 00:26:14.540
And exhale to draw 
the abdominal wall in.

00:26:14.540 --> 00:26:16.241
Really empty it out, 
empty it out so much

00:26:16.241 --> 00:26:18.744
that you're like uh, 
uh-uh, uh, uh.

00:26:18.744 --> 00:26:20.345
Beautiful, then release.

00:26:20.345 --> 00:26:23.182
Left fingertips reach 
up high, create length.

00:26:23.182 --> 00:26:26.118
Then think up and over, 
create space as you reach

00:26:26.118 --> 00:26:27.553
the outer edge of the right foot

00:26:27.553 --> 00:26:30.055
or the outer edge of your leg.

00:26:32.157 --> 00:26:35.394
Then send the right 
fingertips all the way back

00:26:35.394 --> 00:26:38.831
or to the small of your back
and play with your breath.

00:26:38.831 --> 00:26:39.898
Tug the left hip crease in,

00:26:39.898 --> 00:26:41.433
so if your left foot's 
going way forward,

00:26:41.433 --> 00:26:44.803
you need to tug 
that left hip crease in.

00:26:44.803 --> 00:26:46.038
Full body experience.

00:26:46.038 --> 00:26:49.374
Inhale, find 
that buoyant breath.

00:26:49.374 --> 00:26:51.610
Exhale, empty it 
all out, so much so

00:26:51.610 --> 00:26:55.414
that you're like 
(exhaling breath).

00:26:55.414 --> 00:26:56.615
Yes.

00:26:56.615 --> 00:26:59.028
Inhale, all the way up,

00:26:59.028 --> 00:27:02.453
and exhale, come to your back.

00:27:05.357 --> 00:27:07.793
Hug the knees into the chest.

00:27:08.727 --> 00:27:09.962
Rock gently side-to-side.

00:27:09.962 --> 00:27:12.664
Give yourself a little massage.

00:27:12.664 --> 00:27:14.900
Then take the palms to the knees

00:27:14.900 --> 00:27:18.337
and we're just 
gonna draw circles one way

00:27:18.337 --> 00:27:19.171
and then the other.

00:27:19.171 --> 00:27:23.242
You can start to 
relax your upper body.

00:27:23.242 --> 00:27:25.377
Relax your shoulders.

00:27:25.377 --> 00:27:27.379
Keep the feet soft here.

00:27:30.682 --> 00:27:33.519
Moving one way 
and then the other.

00:27:37.623 --> 00:27:40.225
And then send the legs up high.

00:27:40.225 --> 00:27:41.793
Interlace the fingertips.

00:27:41.793 --> 00:27:43.262
Ending with some 
core strengthening.

00:27:43.262 --> 00:27:45.330
Extend the thumbs.

00:27:45.330 --> 00:27:46.765
And so if you're 
not into this today,

00:27:46.765 --> 00:27:48.033
you can just work here letting

00:27:48.033 --> 00:27:49.835
the blood flow 
opposite direction,

00:27:49.835 --> 00:27:51.169
more restorative, 
and use your thumbs

00:27:51.169 --> 00:27:53.205
to give yourself a neck massage.

00:27:53.205 --> 00:27:55.073
Otherwise, big inhale in.

00:27:55.073 --> 00:27:56.875
So the reason we're 
doing this is to practice

00:27:56.875 --> 00:27:57.809
the power of the breath.

00:27:57.809 --> 00:27:59.912
Use the inhale 
to find expansion.

00:27:59.912 --> 00:28:03.448
Use the exhale to bring 
that lower back super flush

00:28:03.448 --> 00:28:06.385
with the mat, to squeeze 
the tailbone up and lift.

00:28:06.385 --> 00:28:10.122
Empty out by drawing all the
muscles of the abdominal wall,

00:28:10.122 --> 00:28:12.324
and then the energetic body in.

00:28:12.324 --> 00:28:16.461
So draw your center, 
your navel down, down, down.

00:28:16.461 --> 00:28:18.363
Lift the head, the 
neck, the shoulders.

00:28:18.363 --> 00:28:20.966
Take another deep breath in.

00:28:20.966 --> 00:28:24.303
Then exhale, 
lower the right leg down.

00:28:24.303 --> 00:28:25.754
Inhale, lift.

00:28:26.538 --> 00:28:27.706
Exhale, lower the left.

00:28:27.706 --> 00:28:31.843
So your gaze is up and slightly
back towards your third eye.

00:28:31.843 --> 00:28:35.180
And then moving back and forth, 
finding that scissoring.

00:28:35.180 --> 00:28:37.749
If you want more of a challenge,
you can lower both legs

00:28:37.749 --> 00:28:41.320
down as long as you can,
until the lower back comes up,

00:28:41.320 --> 00:28:44.089
and then lifting 
both feet up together.

00:28:44.089 --> 00:28:47.570
So working here mindfully,

00:28:47.570 --> 00:28:49.805
keeping the elbows wide.

00:28:52.998 --> 00:28:55.400
Nice energy through the toes.

00:28:59.638 --> 00:29:03.809
And then we'll even it 
out here, doing awesome.

00:29:03.809 --> 00:29:08.580
So really playing with 
that tailbone lifting up.

00:29:08.580 --> 00:29:12.718
And on the exhale, hugging the
lower ribs down, down, down.

00:29:12.718 --> 00:29:15.971
Great. Release, everyone 
bring the feet to the ground.

00:29:15.971 --> 00:29:17.623
Open the knees wide.

00:29:17.623 --> 00:29:21.126
So the arms and the 
legs now mirror each other

00:29:21.126 --> 00:29:25.697
and the lower back is 
lifted from your yoga mat.

00:29:25.697 --> 00:29:26.765
Awesome work.

00:29:28.033 --> 00:29:31.269
Deep breath in through the nose.

00:29:31.269 --> 00:29:33.739
And let's do some 
little horsey lips here,

00:29:33.739 --> 00:29:34.773
just shake it off.

00:29:34.773 --> 00:29:37.776
(lips sputtering)

00:29:37.776 --> 00:29:38.777
Don't be shy.

00:29:38.777 --> 00:29:40.612
I know half of you 
didn't do it with me,

00:29:40.612 --> 00:29:42.360
so let's do it now.
Inhale in.

00:29:43.849 --> 00:29:45.163
And exhale.

00:29:45.817 --> 00:29:48.654
(lips sputtering)

00:29:50.055 --> 00:29:51.590
Fabulous, release the arms.

00:29:51.590 --> 00:29:52.624
Bring them at your sides.

00:29:52.624 --> 00:29:56.294
You might stay here in 
reclined Cobbler's Pose

00:29:56.294 --> 00:30:00.198
or you might begin to 
extend the legs out long.

00:30:01.099 --> 00:30:04.903
Let your breath now 
return to its natural rhythm,

00:30:04.903 --> 00:30:07.277
its natural ebb and flow.

00:30:09.174 --> 00:30:12.511
And feel the weight of your
body grow really heavy here

00:30:12.511 --> 00:30:15.766
now syncing up

00:30:15.766 --> 00:30:18.016
with this earth element,

00:30:18.016 --> 00:30:22.087
the ground, the surrender, 
as you begin to relax.

00:30:25.590 --> 00:30:29.761
And honor

00:30:29.761 --> 00:30:33.682
your body, your mind,

00:30:33.682 --> 00:30:38.043
and your breath as one.

00:30:44.476 --> 00:30:45.744
Awesome work.

00:30:45.744 --> 00:30:47.713
Way to show up for yourself.

00:30:47.713 --> 00:30:48.613
Killin' it.

00:30:48.613 --> 00:30:50.482
I'll see you tomorrow.

00:30:50.482 --> 00:30:52.117
Namaste.

00:30:52.117 --> 00:30:56.288
(lively, chiming 
orchestral music)